10 healthy food items to give your child #63PercentMoreProtein

Encouraging healthy eating habits in children is crucial for their growth and development. When it comes to food, we have to consider a balanced nutritious meal/ diet for our children. In particular, protein is critical for the growth and development of children for several reasons. It helps in muscle growth and repair, a key component in the formation of bones and cartilage and immune development. Proteins are involved in the production of various hormones, regulate growth, and support organ growth. Protein also helps the body make hormones and enzymes and provides energy to move and be active. Protein and minerals are a must for growing children.

Being a mother to two young boys is a challenging job. Keeping track of their nutritional requirements, and providing them with healthy food that is helpful in their growth always keeps me on my toes. A few years back my son had an immunity-related issue which made me even more concerned about my kids’ nutritional intake. I’m constantly looking for food and recipes that fulfil dietary and optimal protein requirements. 

In recent years, after studying and understanding the consequences of deficiency, I have included a few food items in my routine for my kids.

Here are 10 food healthy food items to give your child –

Fruits – Offer a variety of fruits such as apples, bananas, berries, oranges, and kiwis to your children. They are packed with essential vitamins, minerals, and fiber. Fruit tiffin/snack time is the best time to consume fruits. Fruits are one of the best healthy foods for growing children. Encourage your child to eat fresh fruits daily.

Vegetables – Include colorful vegetables like carrots, broccoli, spinach, corn, peas, sweet potatoes, and bell peppers. Vegetables provide important nutrients and antioxidants. I make sure to include them in various forms like making paratha, cutlet, mixed veg, wraps, smoothies, omelettes, thalipeeth, etc. Vegetables are a prime source of vitamins, minerals, and fiber. 

Milk and milk products – Milk is the prime source of calcium and vitamin D. One thing that can be consumed by any age group is milk. Milk is one healthy food that can be a complete source of energy and nutrition. We can also add Complan to milk as it contains 34 vital nutrients, including 100% milk protein, vitamins, and minerals. It also has 63% more protein than other nutrition drinks.

Dairy products – Along with milk, eating other dairy products like curd, yogurt, and cheese is also good. Choose plain Greek yogurt or low-sugar-flavored yoghurt. Yoghurt contains probiotics that support gut health, as well as calcium for strong bones and teeth.

Millets and whole grains – Opt for whole grain options like whole wheat bread, brown rice, oatmeal, and quinoa. You can make upma, smoothies, and wraps filled with vegetables. Use oats, quinoa, dalia, bajra, and jowar in daily meals. Milets are filled with protein, fibres, vitamins, and minerals. 

Nuts and seeds: Include nuts and seeds such as almonds, walnuts, pumpkin seeds, sunflower seeds, chia seeds, and flaxseeds in your child’s diet. They are rich in healthy fats, protein, and essential nutrients. Even nut or seed butter are good spreads and dips like peanut butter, almond butter, and sunflower seed butter can be used.

Healthy fats: Incorporate sources of healthy fats like avocados in spreads and salads, olive oil, flax seeds in smoothies, or even fatty fish. Healthy fats support brain development and overall growth.

Legumes: Add legumes like lentils, chickpeas, black beans, and kidney beans to meals. They are high in protein, fibre, and various vitamins and minerals.

Hydration: Encourage your child to drink plenty of water throughout the day. Water is essential for hydration and supports various bodily functions. Other hydration options are consuming coconut water, natural juices, buttermilk, etc, they are low in sugar and high in electrolytes.

Protein snacks – I love to feed my kids protein snacks. I am always trying to find ways to make veggie sticks with hummus, millet crackers, tofu paneer wraps, homemade granola bars with nuts, berries, dates, spiced makhana, nuts, etc. All of these are power-packed snacks.

Nourishing our children

Children need to consume protein from a variety of sources, including poultry, fish, eggs, dairy products, legumes, nuts, and seeds, to ensure they receive all the essential amino acids necessary for growth and development. We as parents should work to provide healthy, balanced meals that should also include adequate protein to support a child’s overall health and well-being.
Please also remember to consider your child’s preferences, allergies, and any dietary restrictions when planning their meals. Variety is key to providing essential nutrients and keeping meals interesting for your child when it comes to Healthy food.

Disclaimer: The views expressed in the blog content are independent and unbiased views of solely the blogger. This is a part of the public awareness initiative supported by Complan.


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10 Responses

  1. Chetan says:

    Loved the detailed list of healthy foods for kids—super helpful!

  2. Neha Kumari says:

    It’s amazing how important protein is for children’s growth and development.

  3. Karan says:

    My kids love fruits, and now I know how vital they are for their nutrition.

  4. Rubi kumari says:

    Great tips on incorporating vegetables in creative ways!

  5. Naman Bhadana says:

    Adding Complan to milk has been a game-changer for us too.

  6. Richa Singh says:

    Greek yogurt is a favorite in our house—so good for gut health!

  7. Smriti says:

    Whole grains and millets are so nutritious—I’m going to try more recipes with them.

  8. Shweta Tiwari says:

    Nuts and seeds are such a healthy snack option—my kids love them!

  9. Pawan says:

    I never realized how crucial healthy fats are for brain development.

  10. Prity Singh says:

    Protein snacks are the best—thanks for the awesome ideas!

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