Children and teens keep growing constantly, both emotionally and physically, and this creates the continuous requirement of foods and beverages that are nutrition-filled with minimal calories, fats and sugars.
A healthy family is one that feeds on nutrient-rich foods at every meal and snack. When kids eat the right kind of foods they have less room for nutrient-poor choices such as candies, desserts and soft drinks. Find below some of the high-octane choices from every food group that can be used to serve your children their morning, noon and night meals.
Whole-grain Foods Rich in Fiber, B-vitamins & Other Nutrients
Few years back, whole-grain bread was the only option available in the ‘whole grain’ category. But now, you can find a multitude of whole-grain products on your supermarket shelves which confuse you to choose the favorite product amongst them. Make it a point to select any item that lists whole grains as its first or second ingredient on the label. Kids are sure to love whole-grain pastas, crackers and cereals that you serve them.
Colorful Produce Filled with Fiber and Vitamins
Fruits and vegetables are good for health, whatever form they may take up: fresh, frozen, canned, dried or 100-percent juice. Each form is discussed elaborately in the link www.firsteatright.com and has its own advantages. Produce is mandatory for good health and should occupy at least half of your plate. You can enjoy a glass of freshly squeezed juice along with your whole-wheat cereal for breakfast, eat crunchy baby carrots or sliced apples for lunch and make a brightly colored vegetable salad with broccoli, corn, peas and sliced peppers for dinner.
Dairy Products Rich in Calcium, Protein, Potassium, Magnesium and Phosphorus
Some children love dairy products and some don’t. Whatever might be the case, not all children get their share of required calcium or potassium. It is actually easy to fulfill the daily three dairy servings that children and teens need. You can choose anything between a glass of low-fat milk, low-fat yogurt parfaits, string cheese or peanut butter spread for your kids’ meals or snacks.
Lean Meat, Poultry, Eggs & Fish for Protein, Iron & Zinc
Proteins help in muscle building and strengthening the bones. Kids get their protein shares during lunch and dinner, but don’t get enough of this nutrient during breakfast or snacks. Try to start your child’s day with boiled eggs and include nuts, peanut butter or other nut butters, turkey or sliced lean ham for snacks.