“Eat this, not that!” is probably the most oft heard phrase at my home. When you are raising twin boys with varied tastes, it becomes a tad difficult to coax them to eat healthy foods, especially when they spot that packet of chocolates a friend sent for them.
And I am not going to pretend that getting a child to eat what’s good for them is not a struggle. However, I recently got to know about some foods that are especially important for children.
5 superfoods for kids
Did you know that by adding superfoods to your child’s diet, you can help him/ her maximize his/her intake of vitamins, minerals & fiber?
Ready to know more? Here are 5 superfoods for kids that is packed with nutrients that should be a part of your child’s diet.
Seeds & Nuts
Probably the one food that makes my boys happy! Dried seeds of sunflower, flax, chia seeds, peanuts etc. are packed with good fats, protein, fiber and magnesium. A handful of these seeds in their meal boxes, sprinkled on the salad or just added in the milkshake will give them the required nutrition.
Want to whip up a quick and healthy recipe? Roast a cup full of peanuts on low flame for 10 minutes. Add equal (or less if you want it not-so-sweet) amount of organic jaggery to it and transfer to a blender. Let it be a slightly coarse blend. Shape this mixture into ladoos and you’ll have a tasty and healthy snack made with superfoods!
Right, this one is a struggle! But we do know that leafy greens are packed with all the nutrition one needs; iron, calcium, fiber, vitamin C, omega-3 fatty acids, and folate. But one look at the palak ki sabzi and all I see is wrinkled noses. The key here is to not give up. Over the years, thanks to super creative friends, I have learnt to add leafy green veggies to almost everything – chutneys, puree them to make palak rotis and serve it in a veggie pulao. We have an abundance of leafy green vegetables in our country and it would be a shame to not have them in our diet.
DHA from fish, eggs and fortified foods
Eggs are well-known for their high protein content. Fish also contain high quality protein and minerals. Most importantly, they contain omega-3 fatty acids which play an important in brain development. Docosahexaenoic acid (DHA), is one of the most important nutrients that acts as a building block for the brain. DHA intake has been linked to problem-solving, visual acuity and communication skills in children. During formative years, it is so important that even pregnant women are asked to have sufficient intake of this nutrient.
If you are a non-vegetarian, look at adding fish and eggs to your diet. If you like seafood, introduce salmon to your children. I sauté salmon with just a dash of butter and a sprinkle of sea salt and pepper. Eggs; scrambled, poached or just boiled make for a good breakfast with multi-grain bread.
Apart from select food sources such as fish, flaxseed, soybean and nuts, DHA is also found in fortified foods like Enfagrow A+. This turns out to be a good option for those who do not consume non-vegetarian foods or would like to supplement their intake. A spoonful of Enfagrow A+ in a glass of milk can give children the needed dose of DHA. Made by global experts, it supports physical and mental development of children with a nutritionally balanced formula that includes DHA, carbohydrates, fats and proteins.
Given the varied benefits of this supplement, I have already recommended it to several of my mommy friends. You can also begin ensuring total nutrition for your child by purchasing Enfagrow A+ here.
Yogurt is probably the superhero of all superfoods. Packed with beneficial bacteria, protein, and calcium, it is also good for the gut. It has got everything children need to keep their bodies healthy. A small bowl of curd with every meal should be a must. Want some indulgence? Just add a bit of fruit puree or a dash of honey to the yogurt.
Another food the boys love. I ensure I make it at least once a week. It is wholesome, nutritious, packed with iron, protein and gives them long-lasting energy, just what they need to start the day. Add a topping of seasonal fruits, chia seeds or some nuts to enhance the flavor. Want some variety? Layout the toppings and let them choose their own toppings.
Mushrooms are vegan, plus one of the easiest veggies to cook! Sauté them with a dash of olive oil and some spinach and garlic. Blend to smooth paste, add some milk, boil it and you have a nutritious bowl of mushroom soup ready that is fat-free, low in carbs and calories. Adding mushroom to your diet helps to boost the metabolism too. Mushrooms are packed with protein, vitamins and fiber. Apart from being consumed for food, mushrooms have also been used as medicine. Just know that mushrooms can cause allergic reactions in some children so you may want to be cautious before adding it in their diet.
I keep looking for new and interesting recipes that are made with these superfoods. And the boys love it! To ensure that your children get the nutrition they need, you can also make it a point to find interesting ways to include these superfoods for kids in their diet.