Healthy eating habits in children is one of the primary tasks of a parent. Children require a nutritious menu, full of valuable food ingredients to help them grow fast physically, as well as mentally. Although processed and convenient foods may be tempting to give since memory, inculcating a correct eating habit early in life sets the stage towards healthy living throughout life.

These are 10 good foods that a parent can look into adding to their child diet and a suggestion as to how to make them taste good and be attractive.

Eggs

Reasons why they are Healthy: An egg is also a nutrient-dense food as it is an excellent source of quality protein, all the necessary amino acids, vitamin B12 and D, minerals, iron and zinc. They also have choline that promotes brain development and activities.

As to How to Serve

• As a breakfast meal scrambled or boiled
• In rice or noodles mixed in
• An omelet cut up small vegetables
• School lunchbox-Mini egg muffins

Hints: One tip is to introduce eggs in different forms in order to keep your child engaged and you could also introduce entertaining shapes through eggs molds.

Greek Yogurt

The Reason Why They are Healthy: Greek yogurt contains calcium, proteins and probiotics that help in the digestion process and boost the immune system. It is an improvement compared to sugary yogurts that usually comprain of artificial flavorings and sweeteners in high amounts.

Serving

• Being a breakfast parfait with the layers of fruits and granola in it
• Diluted in the honey or fruit puree
  a smoothie base
• As a dipping sauce on fruits or whole grain crackers

Hints: Buy unsweetened, plain yogurt and use your own, natural yogurt flavorings such as mashed banana or berries.

Berries (Blueberry, Strawberries, Raspberries)

How they are Healthy: Berries are rich in antioxidants, fibre and vitamin C. They also boost the immune system and enhance brain as well as heart health.

Serving

During cereal consumption or on yogurts
Dried and blended to smoothies
It is Frozen as a summer snack
Integrated in good muffins or pancakes

Hints: Remember to clean the berries. A healthy and also affordable alternative is frozen berries.

Spinach and Lettuce (Leaf)

The Reason Why They Are Healthy: Leafy green vegetables contain much vitamins A, C, and K, iron, calcium and fiber. They are helpful in the health of bones, having better vision and digestion.

The Way to Serve

• Mixed in soups, pasta or curries
• Served in smoothies with fruits
• Omelets or sandwiches

Hint: You might have to use finely chopped greens so your child might not know it is greens mixed with familiar foods, such as mashed potatoes or spaghetti sauce.

Whole Grains (Oats, brown Rice, whole wheat Bread)

The Reason Why They are Healthy: Whole grains contain a lot of fibre, vitamin B and sustainable energy giving complex carbohydrates. They can maintain sugar level in blood and make children stay longer without any food.

The Way to Serve

• A bowl of oatmeal with fruits and nuts is one of the best breakfast suggestions one could ever receive; it includes fruits oatmeal and nuts, which are rich in antioxidants and help rejuvenate and re-energise the body to make it ready to tackle tasks ahead
• Sandwiches made out of whole wheat with healthy fillings
• Do-it-yourself granola bars

Hint: You can gradually substitute whole grains with refined ones to make the kids get used to the new tastes and textures.

Seeds and Nuts

The Reason Why They are Healthy: Healthy fats, protein, fiber, magnesium and omega-3 fatty acids are found in nuts and seeds such as almonds, walnuts, chia seeds and flaxseeds.

Serving

• On yoghurt or oatmeal
• In smoothies Blended
• Add to the energy balls or the homemade trail mix
• On toast or on slices of fruit as nut butter

Hint: Do not forget to check on allergies prior to the consumption of nuts. Younger children should have ground butter or nut butter that cannot choke them.

Sweet Potatoes and Carrots

Their Healthiness: They contain beta-carotene; a compound found in these orange vegetables is converted to vitamin A in the body, necessary for good eyes, healthy skin and immune system. They also contain quite a bit of fiber and potassium.

Serving

• Fries prepared in roasted sweet potatoes
• As a side dish steamed and mashed
• Among muffins or grated over pancakes
• Sticks with hummus

Hints: Pureeing sweet potato or carrot and incorporating them into a sauce or soup is a way to supplement their nutrition without making it obviously healthy.

Fish (Fish with lots of fats such as Salmon)

The Reason Why They are Healthy: Fat fishes are among the richest foods offering omega 3 fatty acids which are important in building the brains and heart. It is also a source of protein, vitamin D as well as B12.

Serving

• Barracuda- fillets grilled or baked
• Fish fingers or Salmon patties
• Combined with pasta or rice foods
• As an accompaniment to sandwich or wrap

Hint: Select an easy-to-eat fish so that it will not turn off children. First start with small portions and cut off any fishy smell by using lemon or herbs.

Beans and Lentils

The Reason Why They are Healthy: Beans and lentils contain lots of protein and fiber, iron and folate. They aid us in the production of energy, digestion and normal growth.

Methods of Serving

• It can be added to soups, or stews
• Patties or kebabs are made out of it
• In sandwiches and wraps spread out, mashed up
• Blended with rice foods or pasta sauces

Hint: The canned beans are rich in sodium, so it is recommended to rinse them to lower sodium contents or cook new beans to control the ingredients.

Apples And Bananas

The Reason Why They are Healthy: These fruits are targeting children and they are naturally tasty. Apples contain fiber and vitamin C whereas bananas are rich in potassium and they keep a person energized.

Ways of Serving

• Whole fruits or pieces with nut butter
• Banana in smoothies or yogurt
• Added to muffins, pancakes made with healthful grains
• Dark chocolate frozen with bites of bananas

Cooking Tips

• Apples: Don’t take the skin off as this provides additional fiber.
• Banana: Ripe bananas can be digested better as well as being sweeter.

Healthy Eating Tips on Encouraging Healthy Eating among Kids

Put a twist on it: Cut new shapes into the fruits, veggies and even sandwiches using cookie cutters.

Get them Involved: Allow children to assist in making food by giving them simple chores such as; washing the vegetables or combining ingredients together.

Set a Good Example: Children imitate the practices of adults so eat right thus setting a good example.

Make Choices: Provide your child with two healthy choices and allow her make a choice. This makes them feel that they are in control.

Don’t Force It: Persuade, but do not insist. It can also be the case that a child does not like a new food on the first attempt.

Final Thoughts

Providing children with healthy foods is not always posing any challenge. Eating healthy foods will provide your child with the mechanisms necessary to become strong, concentrated in school, and athletic as an adult by including a range of healthy foods into their daily diet. It is all about consistency, creativity and patience make meal time an activity of discovery and nourishment.