Fresh fruits like apples, bananas, oranges, berries, and grapes are rich in vitamins, minerals, and fiber. They make for great snacks and additions to breakfast or lunch.
Colorful vegetables such as carrots, broccoli, spinach, and bell peppers are packed with essential nutrients. Offer a variety of veggies and make them appealing by adding dips or incorporating them into meals.
Whole-grain foods like whole wheat bread, brown rice, whole grain pasta, and oatmeal provide complex carbohydrates and fiber for sustained energy.
Lean protein sources like skinless poultry, lean cuts of beef or pork, fish, tofu, and legumes (beans, lentils) are important for growth and muscle development.
Low-fat or fat-free dairy products like milk, yogurt, and cheese provide calcium and vitamin D for strong bones and teeth.
Nuts (in age-appropriate forms) like almonds and walnuts, as well as seeds like chia and flaxseed, offer healthy fats, protein, and fiber. Be cautious with nut allergies.
Eggs are a protein-rich food that also provides essential nutrients like choline for brain development.
Fatty fish like salmon, mackerel, and sardines are high in omega-3 fatty acids, which support brain and heart health.
Beans, lentils, and chickpeas are excellent sources of fiber, protein, and various vitamins and minerals.
Water is vital for hydration and overall health. Encourage your child to drink water throughout the day instead of sugary drinks.