Does your child eat enough healthy foods every day? Or is their diet taken over by processed food masked as healthy, that does not leave space for the healthy stuff they should have been eating?
Flavored Yogurt? Granola Bars? Veggie Chips? Fruit Juices? Cereal? Instant Oatmeal? Smoothies? Low-Fat or Fat-Free Products? Gluten-Free Snacks? It’s so easy to get confused with all these products often promoted as healthy and great for your child.
However, all these are processed and ultra-processed products (Please note not foods!) loaded with added sugars, artificial flavors, unhealthy fats, and artificial ingredients.
Well, it turns out, that real healthy food does not need promotion and labels. Today we share the top 5 super simple real healthy foods that your child should eat every day and 7 great reasons to put them on your child’s plate every day.
Why are healthy foods so important for your child?
Healthy food benefits your child in many crucial ways, supporting both their physical and mental development. Teaching your child to eat healthy foods every day, is one of the best things you can do for them. And here is why.
Promotes Growth and Development
Nutrient-rich foods like fruits, vegetables, whole grains, and lean proteins provide the essential vitamins and minerals your child needs for proper growth, bone development, and muscle strength.
Boosts Brain Function
Foods rich in omega-3 fatty acids (like fish and nuts), whole grains, and fruits enhance cognitive function, memory, and concentration. These nutrients are critical for your child’s learning and overall brain health.
Strengthens the Immune System
Vitamins A, C, and E from fruits and vegetables help strengthen the immune system, reducing the likelihood of frequent illnesses.
Improves Energy and Focus
Healthy carbohydrates from whole grains and fiber-rich foods provide long-lasting energy, helping your child stay alert and focused throughout the day, especially at school.
Supports Healthy Weight
Balanced meals help maintain a healthy weight and prevent obesity. Eating nutrient-dense foods keeps your child full longer, reducing cravings for unhealthy snacks.
Builds Strong Bones and Teeth
Calcium and vitamin D from dairy products or fortified alternatives promote the development of strong bones and teeth, reducing the risk of fractures and dental issues.
Encourages Healthy Habits
Starting a habit of eating healthy from a young age sets the foundation for a lifetime of good eating habits, which is one of the best things you can do for yourself in life.
5 Healthy Foods your child should eat every day
Healthy food not only fuels your child’s growth but also helps improve their focus, energy levels, and immunity.
1. Raw Vegetables
Colorful veggies, like carrots, tomatoes, cucumbers, spinach, broccoli, and bell peppers, are packed with fiber, vitamins (especially A, C, and K), and minerals. These promote healthy digestion, vision, and immune function, and contribute to overall well-being.
2. Plain Yogurt
Plain Yogurt contains just two basic ingredients: milk and live active cultures – probiotics (beneficial bacteria such as Lactobacillus bulgaricus), which are used in the fermentation process. The plain yogurt is free from added sugars, artificial flavors, or preservatives. Instead, it is packed with essential nutrients like calcium, protein, potassium, vitamin B12, and riboflavin. These nutrients are important not only for bone development and overall growth but also for bone health and muscle repair.
Furthermore, the probiotics in the plain yogurt help to maintain a healthy gut. They aid digestion and can boost immune function.
To ensure you’re choosing a truly healthy plain yogurt, opt for varieties with whole milk and minimal ingredients (milk and live cultures), and no added sugars or cream.
We love therefore natural Bulgarian yogurt. Bulgarians are so proud of their yogurt, that not only they have their national standards for producing yogurt, but also they have the only Yogurt Museum in the world.
3. Oats
Oats, oats, oats! They are one of the best sources of complex carbohydrates and fiber. Oatmeal is one of the best breakfast you can prepare for your child. It gives kids energy throughout the day and support healthy digestion.
4. Protein-Rich Foods
Red meats, fish, eggs, beans, and legumes provide essential protein for muscle development and growth. Protein is also key for healthy brain function and energy.
Make sure that your child eats every day enough protein, that comes from eggs, beans and legumes.
How Many Times a Week Should Children Eat Meat?
Scientific studies show that protein, iron, zinc, and choline affect early brain development and are found in beef. As a rule of thumb, red meats should be consumed 2-3 times a week by children to be healthy. However, avoid processed meats like bacon, sausages, or hot dogs, as these are not healthy and cause more harm than good.
How Many Times a Week Should Children Eat Fish?
It’s scientifically proven, that all fish have many healthy benefits and are rich in protein and healthy fats. Many types of fish are also packed with vitamin D and calcium, which are good for your child’s bone health. Some shellfish are high in iron, which helps keep your blood healthy. Fish and shellfish also contain important nutrients like selenium and iodine.
Research shows that eating fish early in life may help prevent some allergic conditions, such as asthma, eczema, and hay fever.
FDA provides advice on eating fish in childhood and pregnancy and recommends eating two servings of fish a week for children ages 1-11.
5. Fruits
Rich in vitamins, minerals, and fiber, fruits like apples, bananas, berries, and oranges provide essential nutrients such as Vitamin C and antioxidants. They help support the immune system and are a healthy alternative to sugary snacks. Opt for local, organic and seasonal fruits.
Eating healthy from a young age is crucial for the development of healthy eating habits and for being healthy alltogether. Serve these foods daily to your child