Top 10 Foods For Children and Teens
Children and teens need a well-balanced diet that includes whole grains, fruits and vegetables, lean meats, fat-free or low-fat dairy products and healthy oils. (2)
Avoid foods high in salt, saturated fat and sugar, which increase the risk of obesity and health conditions like type-2 diabetes. Instead, eat foods rich in vitamins and minerals that support growth and development.
1. Nuts and Seeds
Nuts and seeds are rich sources of protein, healthy fats, vitamins (especially vitamin E and certain B vitamins), minerals (like iron and zinc) and dietary fiber. They also help to maintain proper weight and promote healthy digestion.
Brain Development
Nut and seed consumption has been shown to boost children’s cognitive function. They are a good source of omega-3 and omega-6 fatty acids that contribute to this improvement.
Try to include nuts and seeds in your child’s diet in small amounts – just a handful per day. You can mix them into smoothies or oatmeal, use them in rice preparation or sweet dishes or make granola bars at home. Choose organic, roasted and unsalted varieties to avoid the risk of allergies.
2. Avocado
Avocados are a super food rich in healthy fats, folate, potassium, fibre and vitamins. They are a great first food to introduce babies at 6 months as they can be blended into a smooth puree or eaten as a finger food when cut into small cubes.
It is also a good way to get some plant-based protein into kids’ diets as it provides the essential amino acids such as glycine and phenylalanine. Pairing avocado with a lean source of protein such as tinned salmon, sardines or tuna helps to provide a balance of nutrients.
3. Mango
Kids love mangoes in all forms, whether they are fresh, frozen or made into a smoothie. They are rich in vitamin A and C, dietary fiber and other essential nutrients that help maintain good health.
If your baby is ready to start solids (9 months+), you can offer them ripe mango spears or chopped pieces. As they develop their pincer grasp, you can also roll the fruit in whole grain cereal (ideally a sugar-free variety) or finely ground nuts to add grip.
Kids can also enjoy pureed mango with yogurt or ricotta. Keep in mind, however, that juice should be avoided to minimize the amount of added sugar in your child’s diet. This is especially important because it may prevent healthy weight gain in infants. For best results, avoid offering mango juice until after your baby’s first birthday.
4. Eggs
A nutrient-rich, versatile food, eggs provide protein and the all-important B vitamins. They are also a good source of choline, which helps with brain development in children. Eggs are a good option for babies as they can be introduced from four months, and are also recommended by health experts for pregnant women.
They are easy to prepare, especially scrambled (a breakfast favourite), boiled, poached or even fried. They can be eaten on their own or added to other foods like stir-fried noodles, a salad, a wrap or a sandwich.
Replace junk and high-fat foods with eggs, whole grains, lean meats and low-mercury fish to ensure your kids’ bodies and minds are well nourished for school. This way they will be able to learn and concentrate better at school! Also try to limit the amount of sweet drinks such as fruit juice, cordials and flavoured water.
5. Berries
Berries are a powerhouse of nutrients that support healthy digestion and are packed with vitamins, minerals and antioxidants. They also have disease-fighting properties and can help lower the risk of heart disease, cancer and other chronic illnesses.
They are an excellent choice for toddlers who love sweet flavors and a crunchy texture. Try adding berries to oatmeal or blending them into smoothies. You can also make a berry salad, serve them on bamboo skewers or use them in baked goods like muffins and bread.
Keep in mind that whole berries are a choking hazard for babies and toddlers, so you should only offer them to children who can chew them without any problems. To get the benefits of berries in a convenient package, try Amara’s Yogurt Melts (available in Carrot Raspberry and Beets n' Berries) that have few ingredients, no additives or fillers and NO added sugar.
6. Apples
Apples are a good source of fibre and a delicious energy booster. They are also rich in potassium, Vitamin A and Vitamin C. They are a healthy alternative to high-fat desserts and can be added to oatmeal, fresh juice or kid-friendly smoothies.
This tasty fruit is a great source of calcium and magnesium, both essential nutrients for kids’ bone health. They are also a good source of the trace mineral boron, which helps promote bone density in growing children.
They contain Vitamin A, which aids a child’s vision, tooth and bone development, stimulates the growth and health of body tissues and cells (including those in skin, nails and hair) and helps protect against infections. Make sure to purchase organic apples as they are more likely to be free from pesticides. Also try adding pineapple to your kid’s diet, as it is a great source of Vitamin C and dietary fibre.
7. Grapes
Grapes are a rich source of minerals and vitamins. They are full of potassium which helps regulate blood pressure and ward off heart disease. They are also a good source of Vitamin C and contain antioxidants.
Grapes should be offered to babies once they start eating solid foods. They are considered safe to be given after nine months, but they should be offered sliced as whole grapes pose a high risk of choking hazard for children.
You can add them to a protein-rich meal like tuna and avocado mash. Or you can accent them with rice to make a wholesome lunch. You can also serve them as a snack to satisfy your toddler’s hunger. Millets are a good addition to your child’s diet as they provide dietary fiber, minerals, vitamins, and antioxidants. Little millet, foxtail millet and barnyard millet are some of the varieties that you can add to your kid’s diet.
8. Tomatoes
Tomatoes, botanically considered a vegetable but eaten as a fruit, are rich in a number of vitamins and minerals that promote healthy development. They provide your child with calcium, potassium and lycopene. Lycopene is a powerful antioxidant that protects babies’ skin from the sun, and helps prevent heart disease and cancer.
The best way to introduce your child to tomatoes is with fresh, sliced, raw tomatoes. They are a quick and easy snack for kids, and are delicious if they are tossed in olive oil with a little basil and garlic.
Tomatoes can also be added to homemade soups, stews and pasta dishes to help your child grow familiar with the taste. A nutrient-rich tomato is high in vitamin C and can help improve iron absorption when eaten with other foods that contain iron. This is important for children to develop a good immune system.
9. Spinach
Spinach is rich in iron, which helps to create red blood cells that carry oxygen throughout the body. This vegetable is also a good source of vitamin A, calcium, and many essential minerals.
As a baby’s chewing skills develop, you can begin to introduce spinach to their diet. Some babies may not like it at first, but keep offering it and modeling healthy eating habits.
Spinach can be used in a variety of ways for kids and adults. Try making a green smoothie or add it to a pasta dish. It is also great in an egg sandwich, scrambled eggs, or a salad. Kids can even use it as a topping for pizza! It is a healthy alternative to iceberg lettuce.
10. Quinoa
Quinoa is a healthy seed-based food that has similar nutritional benefits as grains and contains iron, folate, protein, calcium, phosphorous and potassium (1). It is gluten-free and also a good source of dietary fibre (2).
Peanut butter is a kids’ favourite and is rich in protein and monounsaturated fats (3). Try to opt for natural or low-fat peanut butter and serve it with multigrain bread and 100% fruit jelly to make it a healthier option (4).
Fish is a good source of protein and also provides omega-3 fatty acids, selenium, vitamin-B12, choline and minerals (25). Try to opt for fishes that are low in mercury. Fish also provides energy for your kids to play, run and exercise. (26)
