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10 foods for growing child

Introduction

This is pretty normal question to every family of the world that What food or diet we should give to our growing child.
Here I have analyzed my self and collected some information from news papers to write this article.
Now let’s go and understand 10 foods which can help to growing child.

1. Berries

Strawberries and blueberries are rich in vitamin c antioxidants and phytochemicals.
They protect healthy cell from damage, boosting the immune system.

Preparation:-
Use berries as top-pings for icecream, yogurt, pancakes and cereal.
Add blueberries and little strawberries to make berries pancakes.

2. Eggs

  Eggs are high in protein and vitamin.
Eggs are one of the richest sources for choline (an essential nutrient) that aids brain development.

Preparation:-
You can give boil egg. Also you can fry them or make omelettes.
You can add them to soup, porridge, gravy rice or noodles.
You can also make desserts like custard.

3. Cow’s milk

Cow’s milk is a good source of calcium and phosphorous, which are important for building bones and muscles.Serve full fat milk if your child is not yet 2 year old.

Preparation:-
For a quick and easy breakfast; serve milk with cereals or cookies or blend with fruits.

4. Peanut butter

Peanut butter is rich in mono-unsaturated  fats.
Peanut butter provides children with energy and protein.
However some brands contains added salt sugar, palm oil and other fats which reduce nutrition quality.

Preparation:-
Spread it on biscuits or on whole-meal bread or eat it without any other thing.
You can also use with dessert or waffles.

5. Wholegrain food

In these foods; fibre maintains digestive health and prevents constipation. 

Preparation:-
Give your child wholegrain cereals and biscuits as snacks.
You may mix it whole grain (Brown rice or wholegrain bread) with refined grains (white rice and white bread) to give good taste to your child.

 

6. Meat

Meat is great source of protein and iron.
Iron optimizes brain development.
Whereas protein build and re-build body tissues.

 

7. Fish

Fish is rich in Protein. It helps to build health muscles and bones.
Oily fish like salmon, tuna and sardines also contains high amount of omega-3 fatty acid which support eye, brain and nerve development.

Preparation:-
You can coat fish in batter of rice or crush in cornflakes, wholegrain bread.
You can mix fish in tofu or potatoes.

8. Cheese

Cheese contains protein, calcium, phosphorous and vitamin D.
Cheese is great for healthy bone growth.

Preparation:-

You may use cheese with wholemeal bread, fried rice etc..

9. Broccoli

Broccoli is full of nutrients that optimizes eye development and ward off cell damage.
It also provide fibre that boost digestion and prevents constipation. 

Preparation:-
Cut broccoli in small piece and use with salad.
You can also use with egg like omelettes.

10. Brightly colored food and vegetables

These includes carrot, sweet potato, pumpkin, tomato and papaya.
These provide vitamin A in body.
Vitamin A is essential for good skin, vision growth and building body tissues.

Preparation:-
You can cut these in small piece to make salad.

 

Thanks!
Neha Maheshwari

November 17, 2012 · nehadad · 3 Comments
Posted in: Diet

3 Responses

  1. Nike - November 17, 2012

    Hi my friend! I want to say that this article is awesome, nice written and include almost all important infos.

  2. ak - November 17, 2012

    This is very nice article.
    Great tips you have provided.
    I was looking for daily good healthy balance diet for my baby
    and found this article.
    This is going to help me to plan diet for my baby.

    Thanks lot Neha.

  3. nehadad - November 17, 2012

    Hi,

    I am happy that you found this article.
    I am sure that it will provide healthy diet to your baby and it will help to grow your baby very well.

    My Suggestion: Please give diet on daily basis.

    Thanks!
    Neha

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