Let me tell you about the best ways to nourish you children :
First, veggies and fruits must be about the half of every plate, because they contain some great amounts of vitamins, minerals, antioxidants, and fiber. As a bonus, you don’t have to add sugar, and most of fruits and veggies are negligible in fat and sodium.
Second, protein must compose a quarter of each meal. Shoot for lean proteins like nuts, fish, beans, eggs, and chicken, to help your kids grow.
And here are the best foods, my favorite nine;
Strawberries are rich in vitamin C, an antioxidant, which helps protect gums, heal wounds and repair damage. Vitamin C also helps to absorbing iron and is important for the formation of collagen, which creates a framework for the body.
Cauliflower is a great source of vitamin K, which helps stop cuts from bleeding. Cauliflower is part of the calciferous vegetable family, which have anti-cancer properties.
3. Sweet Potatoes
Sweet potatoes are a valuable source of beta-carotene, the precursor of vitamin A. Vitamin A is important for skin health , vision, and immunity.
Research shows that kids who eat a high-quality breakfast perform better at school. Eggs are a great example of a high-quality complete protein.
Almonds contain monounsaturated fat (the healthy kind of fat). They are a good source of vitamin E, protein, and fiber.
6. Garbanzo beans
Garbanzo beans or the _chickpeas_ are an important source of fiber, protein, and iron. They are naturally low in saturated fat and may contain some healthy fat.
The Avocados have some great cardiovascular health benefits. They also work well as fat replacements for baking.
Oats are a whole grain that gives kids energy. They contain fiber to keep kids’ tummies full longer and help regulate cholesterol and blood sugar levels.
9. Greek Yogurt
Greek yogurt is a great source of calcium, which is important for healthy bones and might also help kids grow taller, and protein.