What foods must be in a child's diet: top 8

For your child to feel good, be active and productive, you should take care of their healthy diet. It should be balanced and tasty at the same time. Therefore, you should pay special attention to the following foods.

Nutritionist Yulia Kostenko(kostenko_likar) told us about the 8 foods that every child should have in their diet on her Instagram page. Each of them is useful in its own way.

Eggs

Eggs are a unique food product that contains many vitamins and minerals, high quality protein with a complete amino acid profile. They are a source of

• iron
• vitamin D
• vitamin A, E
• B vitamins

Lecithin/Haline - good memory for the nervous system. Lutein/Zeaxanthin - for vision. If you have no food intolerance, you can eat 1 egg a day.

Offal

Offal is a source of protein, but it also contains many vitamins and minerals. Liver - contains vitamin A, E, D, B, iron, amino acids. Hearts - pure protein, contain a lot of iron, copper, magnesium. The tongue is a source of copper, zinc, iron, B vitamins.

Meat

The healthiest is the most:

• veal
• beef
• chicken
• tongue
• rabbit
• turkey
• liver
• lean lamb.

Meat should be prepared for consumption as much as possible: ground in the form of cutlets, meatballs.

Fish

Fish is a source of protein and minerals, omega-3. It should be given to children to improve cognitive brain functions and normalize the nervous system. It is better to give preference to small fish: perch, dorado, hake. Fatty fish should be in the diet of children, but it is better to mix it with white fish. The frequency is 2-3 times a week.

Whole grain cereals

Whole-grain cereals are complex carbohydrates that provide long-lasting satiety and cover energy needs during active childhood.

Berries

Berries are a source of fiber, antioxidants, and vitamin C. Compared to fruit, berries contain less sugar and more benefits.

Avocado. Nuts

Foods like these are an easy way to add healthy fats to your child's diet. Nuts can be given from the age of two under the supervision of an adult. Almonds and pine nuts are the least allergenic.

Colorful vegetables

The more varied the vegetable palette on your plate, the more benefits it will have for your child's body. Make casseroles with vegetables, pasta, and eggs. Cut carrots, celery, cucumber into strips and keep them in the fridge for quick snacks.

You can also find recipes on OBOZ.UA:

Chopped fish cakes for children

Lazy dumplings for children

Cheesecakes for children