Nutrition

Top 10 Delicious and Healthy Foods for Your Child; Finding the Balance Between Taste and Nutritional Value

Medically reviewed by Raymond Radiguet M.D.

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Little kids are very sensitive to taste. They will resist anything that is not tasty to them regardless of its nutritional value. They only want to eat a certain type of food because it tastes great. It can be difficult for you to feed them when they are too choosy. It is still upon you to ensure they eat a proper diet. That means finding a balance between tasty and healthy food. You should aim to make their diet both delicious and nutritious.

There are a lot of delicious foods that you can feed to your children. In this piece, we will outline 10 foods that we believe are both tasty and healthy.

Without much ado, let’s dive right into it!

Salmon

Of all the fish, Salmon is at the top when it comes to taste and nutritional value. Salmon has a sweet buttery or oily taste. Of course, the actual taste of the fish will depend on how you cook it. If you are preparing it for kids, make sure you cook it well done.

Apart from the taste, Salmon has a large portfolio of nutrients. Salmon delivers high-quality protein that promotes physical growth. It also contains omega-3 fatty acids which help in the physical and intellectual development of the brain. It promotes heart health as well.

Tofu

Tofu is a controversial food when it comes to the taste, but it all bows down to how you prepare it. Most kids do not like it as a whole food in a dish. However, it marries well with foods that have creamy bases. It is a perfect additive to milky and buttery foods. You can add it to smoothies, or a sandwich and your kid will enjoy it. Tofu is rich in calcium, B-complex vitamins, protein, and iron.

Sweet Potato

Sweet potato is another delicious and nutritious food for kids. Sweet potatoes are also quite dynamic in the way the can be prepared. You can cook them in many exciting ways. You can boil them, bake them, or blend them to make a smoothie. Sweet potatoes have natural sugars and they are quite sweet. If your kid loves sugary foods, sweet potatoes are the perfect option.

Eggs

Eggs are not sugary, but they are tasty if cooked well. Some kids might not like eggs, but others find them quite tasty. It might also depend on how you prepare the eggs. Some like them boiled, some like them fried.

Eggs are a rich source of protein. They will help promote the growth and development of your kid. They also contain DHA which essential for the development of their brain.

Whole Grains

Whole grains such a wheat, millet, and barley are highly nutritious. They come in different forms that will allow you to prepare a tasty meal for your kid.  They are rich in fibre which is quite essential for digestion. They also contain B-complex vitamins and antioxidants. They help to promote heart health and prevent type 2 diabetes.

The antioxidants enhance blood flow and hence the overall health of the child. Whole-grain foods also go a long way in preventing obesity. If your child is at the risk of becoming obese, you should include a lot of whole-grain foods in their diet. They provide the nutrients they need to grow without packing too many calories in them. 

Guacamole

Guacamole or avocados are the holy grail of fruits. All the other fruits are great, but avocado is one of the most nutritious fruits you can feed to your child. It is quite tasty as well, especially if you find the right varieties. Avocados are creamy and they augur well with kids. You can make veggie sticks, tortilla chips, or add a slice to a meal. There are so many ways to eat avocadoes.

Avocadoes are rich in folate, fibre, potassium, and lean protein. They also contain vitamins C & E. Avocados also contain B-complex vitamins. One slice of avocado will nourish your kid’s body with a lot of essential nutrients. It will improve their digestion, boost their immune system, and promote their physical growth.

Milk

Milk should always be a part of your child’s diet. You can make smoothies and other kinds of beverages just to ensure your kids like the milk. Milk contains a lot of mineral nutrients that will help boost your child’s immune system. Milk has calcium, potassium, phosphorous, and vitamin D. All these nutrients play a critical role in the development of the bones. A child who drinks enough milk cannot develop rickets.

Milk is also a rich source of protein. Milk has a lot of lean protein that helps to promote the physical growth of your child. Check the nutritional information of the milk your buy. Avoid milk that has artificial additives and sweeteners.

Beans

Beans can be quite tasty when you prepare them well. You can add some seasoning to give them more flavour, but don’t overdo it if you are preparing them for kids. Some varieties of beans are sweet as well. Beans are a great source of lean protein. We have already mentioned that lean protein is very essential in the development of the body.

Beans also have a high fibre content. They will ensure your kid’s digestion is seamless. They will help them avoid tummy aches, and ensure all the food they eat has been digested.

Carrots and Other Sweet Vegetables

Most children will gladly eat sweet vegetables such as carrots and sweet corn. They are a rich source of vitamins for your kids. You can give the kid a carrot as a snack, or include them in the main meal. Ensure you do not overcook the carrot to prevent it from losing its nutritional value.

Bitter vegetables such as kale and spinach are also very nutritious for kids. The only challenge might be the taste. You can always find innovative ways of making them delicious enough for your kids though. 

Yoghurt

Lastly, some yoghurt is a good refreshment for your kid. Avoid giving them sodas and other artificially sweetened beverages. You should not give them caffeinated beverages. Yoghurt is made from milk and is a nutritious way of cooling them down when the weather is hot.

Last Thoughts

The most important factor when deciding what to give to your kid is the nutritional value. When it comes to taste, you can always find ways of making the food delicious enough for your kid. Also, try to educate your kid about good nutrition from an early age. It will be easier to keep them on a healthy diet when they understand the benefits.

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