Healthy foods for Children
Sadly, it is estimated that 11 million
children less than 5 years in Nigeria are stunted – a condition that diminishes
a child’s physical and intellectual development and puts its survival at risk
(UNICEF, 2013). Our aim with this article is to sensitize and educate
guardians, parents and teachers on the abundant nutrients in natural food
substances capable of ensuring the health and well- being of their children -
many parents are unaware that many of the foods at their fingertips can benefit
their children.
Oatmeal
Research shows that kids who eat oatmeal are better able to concentrate and pay attention in school. Fiber-rich whole grains, like oatmeal, digest slowly, providing kids with a steady stream of energy.
Research shows that kids who eat oatmeal are better able to concentrate and pay attention in school. Fiber-rich whole grains, like oatmeal, digest slowly, providing kids with a steady stream of energy.
Fruits
Any fruit is good for your child, providing essential vitamins and minerals. Fruits also have fiber, which keeps kids' bowel movement regular. To reap the nutritional benefits, aim to eat a variety of fruits, like berries, melon and oranges. Endeavour to go for fresh and safe fruits.
Any fruit is good for your child, providing essential vitamins and minerals. Fruits also have fiber, which keeps kids' bowel movement regular. To reap the nutritional benefits, aim to eat a variety of fruits, like berries, melon and oranges. Endeavour to go for fresh and safe fruits.
Nuts
Nuts are made up of healthy fats, which kids need for growth and development, as well as for heart health. Having a little bit of “good” fat in the morning gives your kids a burst of energy to keep them going.
Nuts are made up of healthy fats, which kids need for growth and development, as well as for heart health. Having a little bit of “good” fat in the morning gives your kids a burst of energy to keep them going.
Milk
Protein and calcium in dairy products provide fuel for the brain and body. Protein helps build brain tissue, while milk's calcium keeps kids' bones and teeth strong.
Protein and calcium in dairy products provide fuel for the brain and body. Protein helps build brain tissue, while milk's calcium keeps kids' bones and teeth strong.
Blueberries
They've ranked among the healthiest fruits for years (go, antioxidants!). Now research suggests that in addition to protecting against heart disease and diabetes and improving brain function, blueberries may also help reduce visceral "toxic" belly fat—a type of fat that has been linked to obesity and metabolic syndrome. Ways to get them in your kid's diet: They're a natural go-with breakfast choice and are also great in summer salads and desserts.
They've ranked among the healthiest fruits for years (go, antioxidants!). Now research suggests that in addition to protecting against heart disease and diabetes and improving brain function, blueberries may also help reduce visceral "toxic" belly fat—a type of fat that has been linked to obesity and metabolic syndrome. Ways to get them in your kid's diet: They're a natural go-with breakfast choice and are also great in summer salads and desserts.
Tomatoes
They're loaded with lycopene—a substance that protects against many cancers. Cooking tomatoes makes them even healthier because the heat releases the lycopene. Hint: Pairing tomato foods with a good fat, like olive oil, helps the body absorb more.
They're loaded with lycopene—a substance that protects against many cancers. Cooking tomatoes makes them even healthier because the heat releases the lycopene. Hint: Pairing tomato foods with a good fat, like olive oil, helps the body absorb more.
Low-Fat Greek Yogurt
It contains healthy bacteria known to boost immunity and aid digestion, and has two to three times the amount of protein and less sugar than regular yogurt. Add a drizzle of honey (after age 1) for sweetness,
It contains healthy bacteria known to boost immunity and aid digestion, and has two to three times the amount of protein and less sugar than regular yogurt. Add a drizzle of honey (after age 1) for sweetness,
Cabbage
It has a mild flavor and crunch that kids tend to like better than the usual salad greens. And cruciferous veggies such as cabbage, contains phytonutrients known to lower the risk for many types of cancer, as well as improve digestion. It also helps clear harmful toxins from the body by triggering the release of enzymes whose job it is to whisk them out.
It has a mild flavor and crunch that kids tend to like better than the usual salad greens. And cruciferous veggies such as cabbage, contains phytonutrients known to lower the risk for many types of cancer, as well as improve digestion. It also helps clear harmful toxins from the body by triggering the release of enzymes whose job it is to whisk them out.
Oily fish
Oily fish (such as, Salmon, Titus and Sardines) contain
heart-healthy omega-3 fats, which are also known to boost brain development,
fend off depression and have superb anti-inflammatory powers. They are
sure good for your kids. Please avoid the intake of canned foods.
Beans
"Beans are a great source of protein, as well as fiber and calcium—two things kids tend not to get enough of. "They also help guard against heart disease and high cholesterol, which aren't adults-only problems.
"Beans are a great source of protein, as well as fiber and calcium—two things kids tend not to get enough of. "They also help guard against heart disease and high cholesterol, which aren't adults-only problems.
Eggs
Eggs offer protein, and they're one of the few foods that naturally contain vitamin D, which helps the body absorb calcium. Eating protein at breakfast helps kids feel satisfied longer (no mid-morning hunger pangs). Preferably you can go for quail eggs, the amount of omega 3 acids and choline contents in it are good for your children’s memory. Kids love it!
Eggs offer protein, and they're one of the few foods that naturally contain vitamin D, which helps the body absorb calcium. Eating protein at breakfast helps kids feel satisfied longer (no mid-morning hunger pangs). Preferably you can go for quail eggs, the amount of omega 3 acids and choline contents in it are good for your children’s memory. Kids love it!
Author’s
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water should be given to kids to enhance concentration and peanut butter should
take the place of every other kind of butter. Also Honey should take the place
of sugar for kids.
Remember,
your kids don’t need sweets and biscuits to feel good; these substances only
increase the level of sugar in their blood.
Compiled
by Dowlan Concepts, Food Safety and Nutrition, Health and Safety, HACCP, Food quality
Management, Environment and Microbiology Training
3rd
floor, 7, Olayinka Bamgbose street, off Toyin street Ikeja, Lagos.
Tel: +234 (0)8084619284, +234 (0)8136301633
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