15 Energetic And Healthy Foods For Kids

paneer or cottage cheese is a mighty source of milk protein, besides calcium, iron and vitamins A and C. It is also not so high in bad cholesterol levels and saturated fats. The calories your child gets from paneer depends on how it is cooked: Served in a salad or lightly sautéed it is low in calories, but if fried, it can be calorific.

Meat is the preferred source of protein for non-vegetarians and a lean white meat like chicken is the top choice: It has lower levels of cholesterol, saturated fats and trans-fats than red meats. It is rich in iron and a good source of vitamins A, E and K, some B vitamins, along with minerals such as iron, calcium and sodium. And chicken is a favourite with children.

Whole-wheat flourWhole-wheat chapattis are an important source of energy, carbohydrates, protein and fibre. They also contain a range of nutrients such as vitamin E, some B vitamins and minerals including sodium, iron, calcium, magnesium and zinc. With almost no saturated fats or cholesterol, they can be eaten with a meal or in a snack.

Bananas are nutritional powerhouses, bursting with potassium, fibre and vitamin C. They also contain beta-carotene, a range of B vitamins, calcium, magnesium. They have no saturated fat or cholesterol. Contrary to popular perception, they are also low in calories (only 100 in a medium banana). They also contain pectin, a type of soluble fibre, which is believed to help lower “bad” cholesterol levels. A single banana has 1-2g protein and 30-36g carbohydrate and so can be considered as a complete nourishing meal in itself. The high levels of natural sugar in the banana provide an energy boost and the potassium in it is essential for muscle and nerve performance.

Orange juiceOrange juice is full of vitamins A, C and E, many B vitamins, folic acid, calcium and other essential minerals as well as phytochemicals. It is now being fortified with Omega-3 and Omega-6 fatty acids that are healthy for the heart. However, a glass a day is enough, or you may pack in too many calories.

whether made of oats or dalia, is a great start to the day for your child as it’s high in carbohydrates and fibre and low in saturated fats. This high-energy food is filling for the stomach and is good for your child’s metabolism. Besides, porridge provides calcium, phosphrous and protein for the growth of the bones. For making a more wholesome meal of this morning energy-booster, you can also add fresh or dried fruits and nuts to your child’s porridge. Leave the sugar out.

Fruit-veggie chaatChop a banana, a boiled potato and a tomato into a bowl, sprinkle a little chaat masala and a dash of lemon juice and what you have is a tasty treat full of vitamins, antioxidants and lots of power packed energy for your child. You can add peanuts for a crunchy zing. It’s a quick, nourishing snack for any time of the day, with all the goodness of bananas and tomatoes, plus the added appeal of potatoes, which most children relish.

Fruit-flavoured yogurt smoothie (straight or frozen somewhat like a sorbet) is full of calcium, protein and loads of probiotics. Yogurt is also low in calories – just don’t add too much sugar to it. Sweetened yogurt preparations are an ideal substitute for ice creams, making a wholesome, nutritious treat if your child has a sweet tooth.

Almonds are the stars of the nut family. Rich in heart-healthy phytochemicals and vitamin E, they also have B vitamins, fibre and calcium. They lower bad cholesterol and boost good cholesterol levels, and are an excellent source of Omega-6 fatty acids and proteins. Whole nuts can be a chocking hazard for children under 3 years, so grind them fine

It’s the miracle fruit, though it has to be disguised because it’s very sour and has a bitter edge. Amla has anti-ageing and immunity-enhancing properties, that make it a very important food for children. Ayurvedic practitioners have used it for treating a range of ailments such as indigestion, fever, liver problems, anaemia, hay fever, arthritis, cataract and even cancer.

Spinach Popeye’s favourite is jam-packed with iron, vitamin A, C and E, protein, and folic acid, besides calcium and fibre. Sneak it into a pasta sauce, puree it into a tomato sauce or shred it into dal.

Fenugreek is rich in calcium, iron, vitamins C and A, and sodium. It’s also a good source of fibre. Because it is a little bitter, it’s best to use a little at first to develop your child’s taste buds.

Carrots are nature’s wonder drug, for the beta-carotene that turns into vitamin A in the body. They are rich in vitamins A, C and E, some B vitamins, and minerals like calcium, potassium, copper, iron and magnesium.