Nutritional Foods That Must Be Included In Your Children’s Menu

There is one unwritten rule: “If you tell your child that some food is healthy, your children will not eat it”. If you do not want to make diet “war” with your child, it is best to include some super foods important for children’s nutrition in your child’s menu and if it does not want to eat other types of food, then it does not have to eat them.

Dairy

– provide protein, vitamins and minerals and are the best source of calcium, important for bone and teeth health. It is important to choose full fat milk and yogurt because children need 'good fat' for energy when growing. 

Cereals 

– are simple and practical package balancing blood sugar level, which significantly reduce the chances of obesity. Grains also have been associated with life prolongation, reduced risk of developing tumors, diabetes and other chronic diseases.

Spinach 

– contains a large percentage of antioxidants, that protect skin from damage and have impact on improving immunity. Spinach has a high percentage of vitamin K and magnesium, elements related directly to bones quality.

Walnuts

– a hand full of walnuts contains 2.6 grams of omega 3 fatty acids, which are crucial for brain development, immune system and cardiovascular system improvement. Walnuts contain a large percentage of melatonin, which helps children have quality sleep.

Fishes

– is rich in protein, the nutrient the body needs to build strong healthy muscles and bones as well as to help repair the scrapes and scratches that are part and parcel of growing up. Protein is needed by every part of the body – skin, hair, nails, heart, lungs as well as muscles and it is a vital nutrient for healthy development. Children need to eat a protein food at lunch and dinner and fish can be a very healthy choice.

Blueberries 

– a large percentage of blueberries contain antioxidant polyphenol which protect blood vessels health and reduce inflammation. Like any other ball fruits blueberries reduce genetic tendencies for tumor development as well. 

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