It is easy to make a healthy diet plan for kids because the number of foods that they can eat are limited. However, the things that they should not eat. Fried foods, junk food and fast food are some of the major culprits in the kitchen of a child who does not follow a healthy diet plan for kids. Here are the three main types of food for children:
Types Of Food Included In Healthy Diet Plan For Kids
Fresh vegetables are an important part of a diet for kids. There are different kinds of vegetables such as spinach, kale, romaine lettuce, green beans, summer squash, and more. Grains like oats, quinoa, couscous, bulgur, and barley are also an important part of a nutritious diet. The good thing about cooked vegetables is that they can be mixed with different ingredients to make healthier meals.
Milk, cheese, and yogurt are low in calories but high in fat. A diet for kids should consist of at least two servings of milk or one serving of cheese per day. For dessert, there are still plenty of options because there are different kinds of sugars and fats that can be added to fruit, such as orange juice or low-fat ice cream. The best dairy products to serve are low-fat and low-calorie dairy products like calcium-fortified soy milk and skim milk. There are still other options to incorporate in a dairy-free diet.
Rice is another grain that children need to eat. However, it should not be served all day long because it can be a source of added sugars. For breakfast, you can consider adding rice cereal to a glass of water or adding vegetables (broccoli, squash, zucchini, onions, or garlic) and fruits (apples, bananas, avocados, etc.) in a bowl of rice.
Other Foods To Add To Your Diet
There are still other foods to add to the healthy diet plan for kids. Yogurt is still the best choice because it contains live cultures that will help with the growth of intestinal bacteria. You should have at least one serving of yogurt per day. If you want to serve yogurt with cereal, try using whole-wheat or whole-grain bread.
Another great option is fruit juice. Since most fruit juices are made with only vegetable ingredients, you may not be getting enough vitamins and minerals your children need. In order to meet the daily recommended dosages of vitamin C, oranges, strawberries, kale, cabbage, papaya, guava, and melon, you should drink at least six 8-ounce glasses of fruit juice per day. You can also make fruit juice out of fresh fruit (such as apples) and add a few fresh herbs, such as basil, parsley, or marjoram, to give it a unique flavor.
You should eat at least five servings of grains that are low in calories and high in nutrients, such as brown rice, whole-grain pasta, oats, barley, and quinoa. Some people think that these grain options are more expensive but the added nutritional value they provide cannot be matched by any other type of grain. Even though the grains may take longer to digest, they provide plenty of energy and are full of vitamins and minerals.
If you are feeding your child rice cereal each morning, instead of a bagged, prepackaged, or processed white rice, you can always make a delicious meals with whole grain rice. Use a rice cooker if you have one to make dishes like oatmeal omelets or quick and easy chicken nuggets. You can even use it to make a delicious chicken kabobs that are healthy, delicious, and good for you. Using a rice cooker to prepare your kid’s meal plan gives them more choices and less junk in their day.