Health is the most important factor in one’s life, especially for children below 7 years of age because according to good nutritionists, the age of 1-7 years is a prime age for the development of one’s health. Moreover, it is always stressful for parents to figure out what babies should eat to nourish their little bodies. So, here is my list of the top 10 healthy foods for kids under 7 years old.
A yogurt is a great option for breakfast as it is rich in protein and vitamin D, a nutrient that is missing in many children’s diets. It is an excellent source of iodine, vitamin B-12, phosphorus, calcium, riboflavin, and thiamine, as well as a good source of folate, magnesium, potassium, and selenium for children and adolescents. It also provides good amounts of iron, niacin, and vitamin B6. From a nutritional point of view, the curd is an ideal food to provide to babies and toddlers. It also contains iodine, which can be difficult to get enough of if a child doesn’t eat fish or dairy.
Yogurt provides good bacteria and probiotics which are good for maintaining a healthy body. Some people add sugar for better taste but plain curd is best to eat. Yogurt is not only good for children but also adults. Since it is rich in nutrients, your immune system, weight control, and digestive health can benefit from the continued consumption of yogurt. However, it should be consumed wisely as there are some reports of people getting sick from yogurt contaminated with disease-causing bacteria.
Beans are a good source of fiber and are a great addition to a baby’s diet, helping to reduce the risk of constipation and thus promoting healthy bowel movements. People who consume beans since childhood have a lower risk of heart disease, high cholesterol, high blood pressure, and digestive disease. Beans are a great snack for babies and great nutritious food for babies. They are one of the first solid foods for babies because they are soft and easy to chew. Speaking of beans, when I was a kid, my grandparents used to soak beans and make us drink them saying that it is really good for the body which is actually good for the body.
Different types of beans produce different sources of nutritious fiber namely chickpeas which is a great source of fiber and protein, lentils have a good source of vegetarian protein, peas, kidney beans, black beans, soybeans, pinto beans, navy beans, and so on. Kids always preferred bean salad so it is always good to do what attracts them the most.
Eggs are a good source of protein, vitamin D, vitamin B12, and iron. It’s always better to have the kids scramble food for breakfast instead of eating pastries, fried foods, and processed meats. Doctors used to recommend not introducing eggs to babies under 12 months old, but then new research suggests that introducing allergenic foods between 6 and 12 months may help prevent food allergies. Eggs are especially good for babies who are born on the due date and also for the mother. They are at the core of a diet that will help children grow to a healthy size.
Children under the age of 13 can eat one or two eggs per day but teenagers need to add more eggs and other choline sources such as meat, fish, dairy products, seeds, vegetables, etc. We always have to remember that excessive consumption of eggs can increase the risk of heart diseases as its saturated fatty acids can have a greater effect on our blood cholesterol levels.
Avocado provides plenty of healthy fats for a baby’s diet with monounsaturated fats that reduce inflammation and keep cholesterol levels healthy. Your child may not like the taste of avocados, so you can always make it appealing by eating them with a spoon, mashed on toast, adding to smoothies, adding to chicken or tuna salads, or making pasta sauces like avocado. Pesto. According to food nutritionists, children who consume more avocados have larger amounts of essential nutrients that support healthy growth, bone health, and a good immune system.
Avocado has always been known as good fat and is one of the babies’ first good solid foods. According to a recent study, it shows that avocado daily for overweight and obese individuals can keep bad cholesterol at bay. Avocado is a fantastic source of nutrition that includes about 20 vitamins and minerals. Avocados are naturally low in sugar and packed with nutrients, and they can also be used in tons of delicious dishes to keep both kids and parents happy. Healthy avocados contain 6 grams of unsaturated fat per 50-gram serving.
Unsaturated fats are considered important for the normal growth and development of the central nervous system and brain. Fat helps in carrying vitamins necessary for the baby’s growth and helps build a healthy brain. In fact, the human brain is about 60% fat, so it’s essential to make sure you’re eating enough of it when you’re growing into a new human.
Sweet potato is a very common nutritious food eaten in every household. It contains all the nutrition you need including calories, fat, saturated fat, cholesterol, carbohydrates, sugar, vitamin A, calcium, vitamin C, protein, sodium, dietary fiber, polyunsaturated fat. It is more important for children below 7 years of age to eat sweet potatoes as this is their fully developing age.
Sweet potato is especially good for children with good skin, for those with poor eyesight, boosts the immune system, prevents asthma, gives bone health, prevents cancer, diabetes, etc. Sweet potato is rich in B-complex, Vitamin C which helps in good digestion and prevents all kinds of digestive problems. The amount of magnesium in sweet potatoes is so high that it makes the food more digestible than any other food.
Milk is a good source of calcium and vitamin D which helps in building strong bones. Babies should not be fed fresh milk until they are 1 year old as it is too strong for them. Children up to the age of 2 years should be fed a glass of milk daily but after the age of 2, they can be given low-fat milk. Parents who are being fed by ready-made formula instead of breastfeeding need to focus more on giving fresh cow’s milk from the age of one. A child whose parents allow them to feed because they can always stand out.
Daily intake of milk can save anyone from high risk of cancer, it purifies all the impurities inside our body, enhances our digestive system, prevents breast cancer in the long run, keeps blood pressure stable, and so on. It is important to note that a mother should always drink a couple of glasses of milk daily while pregnant as it can have a lot of effects on the baby. Suppose the child does not like cow’s milk, then there are alternatives. In my personal preference, fresh buffalo milk is stronger and tastier than cow’s milk.
NUTS AND SEEDS
Nuts and seeds provide a healthy trio of vitamins, minerals, fiber, protein, and healthy fats. Fiber is especially good for babies as it helps ease their constipation and thus promotes healthy bowel movements. Let’s say if a child has a nut allergy then seeds may be another option to get vital nutrition. Nuts are a good source of magnesium, a mineral that is good for bone development and energy production.
A child must eat at least two to three cashews, almonds daily, this also boosts their immune system. Adults should also consume nuts daily, it is also highly recommended by doctors. Nuts and seeds have a lot to offer as they contain 36% of a child’s daily vitamin E requirement, 13% of a child’s daily fiber requirement, and 4 grams of protein.
Daily consumption of nuts can help a child lower cholesterol, control blood pressure, reduce the risk of diabetes and heart disease, have regular bowel movements, and even support bone health in the long run. Nuts are fun snacks for kids. Almonds are also very good soaked in water, if your child does not like any nuts and seeds then you can have them daily.
Whole grains supply a nutrient lacking in fiber in most baby diets. They always require 25 grams per day but most snacks contain only 1-3 grams per serving. They are a good source of fiber, carbohydrates, protein, and a large amount of vitamins and minerals. Whole grains should always be included in your baby’s diet as it provides many essential nutrients that are good and beneficial for the baby’s health. It can also protect the baby from the risk of being overweight. The daily diet should consist of 50% fruits and vegetables, 25% protein which includes fish, beef, eggs, nuts, etc.25% whole grains.
New research shows that most Asians are consuming whole grains daily as part of their diet and that is why they have more stamina than any other part of the world. It is always good to include at least 25% whole grains in your daily diet. Grains are an essential part of a healthy diet, providing nutrients and energy for a baby’s normal growth and development. For more information on whole grains, whole grain foods are much better than processed white grains because processed white grains have the bran removed where it contains all the nutrients.
Berries are rich in antioxidants like fiber, vitamin C, and anthocyanins. Any berry, including strawberries, blueberries, blackberries, is very tasty and has less sugar than other fruits available on top of it. Most kids like to have Jamun for their breakfast, especially when it is used as a topping in yogurt. Even the juice is really good and healthy to drink. It can be difficult to find fresh berries all season, but brands like “Real ” produce berry juice that you can have whatever you want. Berries also protect cells from radical damage and help reduce inflammation throughout the body.
Babies 7-12 months old need at least 50mg of Vitamin C daily. As for other micronutrients, blueberries provide small amounts of potassium, which is essential for proper nerve function and muscle contraction. They also contain some B vitamins as well as manganese and copper, nutrients that are important for bone health. For babies, it is always good to introduce solid food at around 6 months, so blueberries can be introduced to babies as their first solid food.
Any vegetable is good for your daily diet. Children, as well as adults, should consume more and more vegetables as they are packed full of nutrients. Each vegetable provides a variety of nutrients that are good for our body. Leafy greens like spinach and kale contain vitamin K, orange and red vegetables contain vitamin A, peppers contain vitamin C, and cruciferous vegetables like broccoli, kale, and cauliflower contain cancer-fighting compounds and boost good gut bacteria feed. Vegetables can be given to them from the age of one year as it gives them more energy than any other diet. It may also help protect children against chronic diseases later in life, including heart disease, stroke, and some cancers.
When we talk of a healthy diet, it means that the diet includes a variety of vegetables. We should always encourage kids to consume more vegetables than any other fast food loaded with unwanted fat. 1-2 years should always have 2-3 servings of vegetables per day, 2-3 years should have 2 and a half servings of vegetables per day, 4-8 years should have 4 and a half servings of vegetables per should. If this is followed regularly, the child will definitely have a strong immune system even in his later years.
It is always important to let your kids follow a certain strict diet to help them continue with healthy eating habits. They need to enjoy their diet as much as you enjoy eating them, and for this, you have to let them follow a strict diet from the start.
The tips and advice suggested in the presented article are for general information only and should not be construed as professional medical advice. Consult your doctor before starting any changes to your diet.
Along with this you also see Benefits Of Vegetarian Diet | Weight loss Tips and Diet.