Ameeratul Layl
IB Expert
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Our kids are getting bigger. Between junk food, fizzy drinks and lower activity levels, the rates of obesity in children are reaching frightening proportions.
So what should we be feeding them? Check out the top 10 list of healthy foods for your kids.
If you think your child may have a food allergy, ask your GP for advice.
1. Optimal oats
Full of B vitamins, iron, zinc and calcium, old-fashioned oats and porridge offer quick energy for busy kids. Full of carbs and fibre, it's a great breakfast option.
2. Egg 'em on
Eggs are a great source of protein and other nutrients, including the B vitamins, vitamin E and zinc. A healthy diet will include moderate amounts of all protein sources including meat, fish and alternatives such as eggs, pulses, nuts and beans. Young children should not be given raw eggs or eggs with runny yolks.
3. Nuttin' better
Nut butters are great fast foods for kids. Kids need the fat (it's a good fat if it doesn't have hydrogenated oils mixed in it) and they need the protein. And while peanuts can be problematic and even life threatening to allergic kids, other nut butters may be okay (but definitely check with your doctor first).
4. Culture club
A great source of calcium, yoghurt is easier to digest than regular milk, and the cultures (check the label says LIVE) are very beneficial to good colon health, especially if your child has been on antibiotics. Buy plain yoghurt and sweeten it yourself with fresh fruit.
5. Mmmm, mmmm melons!
Vitamin C, beta-carotene, bits and pieces of B vitamins and trace minerals and calcium fill every juicy bite. Melons are not to be missed when they're plentiful and in season.
6. Tree cheers!
Kids like to call broccoli "trees" and sometimes you can get picky kids to eat "trees" rather than broccoli. Broccoli is one of the best vegetables for anyone, especially growing kids, due to its calcium content and a whole host of other nutrients, such as potassium, beta-carotene and B vitamins.
7. Terrific tubers
Sweet potatoes contain 30mg of beta-carotene per serving. It would take 23 servings of broccoli to get that same amount! And with 3 grams of fibre per serving, sweet potatoes deserve a place at the table.
8. Protein power
The fact is that growing kids need protein to keep growing. How you're going to give it to them can vary widely, according to your preferences.
Good choices include legumes, beans (combined with a grain to make a complete protein), soy products such as tofu, or meat, fish or poultry.
9. The whole truth
The best nutrition is found in the whole grain. Brown rice and whole wheat bread are a quantum leap over their white counterparts and offer necessary fibre, minerals and vitamins. Don't short-change your kids with the white stuff.
10. OJ is ok
Kids can drink too much juice. However, that doesn't mean they should never drink juice. Just don't give it to them in place of water. Orange juice is full of vitamin C, vitamin E, potassium, folate and zinc. You can buy calcium-fortified orange juice, too - it's great stuff in moderation.
