7 Best Nutritional Foods for Kids

It is important for children to get all the right nutrients in their diet. This is easier said than done given that children can be very choosy about what they eat.

Here are seven foods that pack nutrients and are also easy on the taste buds, which is just the right balance for your children.

  1. Apple cake and banana waffles

    Fruit-based foods like banana waffles and apple cake are as delicious as they are healthy. The healthy parts come from low sugar and low fat. Add to it the health benefits of whole wheat flour and wheat germ.

  2. Tofu

    Maybe tofu is not the most desirable of foods in its whole form. But tofu can be a big draw for children when served with or mixed alongside smoothies and desserts or even cookies-and-cream ice cream. Tofu packs loads of protein, B vitamins, calcium, and iron – all nutrients that are important for proper growth and bone health of kids.

  3. Sweet Potato

    Sweet potatoes or spuds are nutritious as also inexpensive. The Vitamin A is necessary for healthy eyes and acts as an antioxidant. Sweet potatoes are favoured among babies because of their natural sweetness and attractive colour, but are unfortunately ignored once kids get older.

  4. Yogurt

    Yogurt has loads of good bacteria, also known as probiotics, which is key to keeping children’s stomachs happy and healthy. Avoid the sugary versions targeted at children because these are frequently lower in protein and good bacteria. Instead prefer plain non-fat or low-fat yogurt or Greek yogurt and add a spoonful of honey with fresh fruit.

  5. Hummus

    Hummus is a healthy and a convenient food which can be incorporated with just about any meal. It is a reservoir of protein especially for vegetarians who otherwise keep away from animal proteins. The amino acids in hummus helps lift the mood and promotes better sleep while the omega-3 fatty acids are important nutrients for skin and hair. Hummus is a healthy and appetizing way to train children to eat raw vegetables which they may be avoiding.

  6. Avocado

    Avocado is filled with monounsaturated fats or the ‘good’ fats that is important for children’s diets. It’s estimated that 25% to 35% of calories in children come from fats, primarily the unsaturated ones. So a fruit like avocado can be very beneficial for helping children store the right kind of fats.

  7. Mango

    Making mango a part of the family’s diet can prove very healthy for everyone, including children. The health benefits of mango extend to the eyesight, body immunity against diseases and sunstroke, brain development, among others. While feeding mangoes to children, particularly infants, check first for allergies and make sure they are ripe.


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