How your little one eats today can have a huge impact on their growth and that’s why they need to eat a balanced diet. Good nutrition is vital for their growth and development during childhood as this is the time when they grow rapidly. Also, this is the time when you can establish healthy eating habits as they aren’t born with a craving for burgers or French fries.
But the question is – how to develop healthy eating habits in kids? Well! Did you know that giving them food in perfect combinations can make them even more nutritious? So, you can try some healthy food combinations that your little ones would love to eat. And we’re about to explore some food combinations that you can try at home, serve fresh from a casserole, and make your little champ eat and enjoy.
Here we go…
1. Fruit and Vegetables
Fruits and veggies are a perfect combination for kids as they are filled with all the essential nutrients. Fruits and vegetables give your child antioxidants, vitamins, fiber, and water – the much-needed things for a kid to grow. You can let your kids choose their favorite fruits or veggies and try to include different colors, textures, and tastes. Not just as salads or fresh, but cooked in combinations too. For instance, a pear and pumpkin salad served fresh and cold from a casserole or a apple with beet puree, pick a combo that is colorful and delicious, and it might not be very difficult to make your kids eat!
2. Whole Wheat Toast and Strawberries
Strawberries are loaded with vitamin C and when combined with a whole-wheat toast they convert the iron in bread to a form that cells can absorb. Whole grains provide more minerals, vitamins, and fiber than refined. This will not only help maintain the bowel health of your kids but they love to eat berries.
3. Oatmeal and Milk
Oats have magnesium and when added with milk, they increase the amount of calcium while binding all the nutrients. Also, the combination is a great source of B vitamins and great for bone health. You can make oats either gummy or creamy depending on the kind of texture your little bundle of joy like.
4. Bread, Rice Potatoes, and Pasta
This is a group most kids would love to have for breakfast and this includes bread, pasta, rice, potatoes, sweet potatoes, cereals, and other starchy foods. Starchy foods are rich in vitamins and minerals that are essential for poorer growth and devilment of your kid. This kind of food also provides enough energy.
5. Milk, Cheese, and Yogurt
These foods are high in Vitamin A, calcium, and iodine as well as some protein. Milk and yogurt provide calcium in a readily absorbable form and are an excellent source of many nutrients. These ingredients are very easy to work with and you can prepare many delicious recipes for your little one.
6. Meat, Fish, Eggs, Nuts, and Pulses
This food group is loaded with all the essential protein, zinc, and iron. They also provide some important vitamins and minerals such as iron that is required during going years. Using these ingredients, you can prepare both vegetarian and non-vegetarian recipes as per the likings and disliking of your kid.
7. Red Lentils with Sweet Potato and Apricots
When you are looking for something delicious and full of fiber, lentils, and sweet potato can make a perfect combination. Lentils are low in sodium and saturated fat but an excellent source of potassium, folate, and fiber. You can make a lot of recipes using these ingredients and make food fun for kids.
8. Greek Yogurt and Avocado
Using yogurt and avocado, you can make delicious smoothies and they are an excellent way to introduce vegetables and healthy ingredients into your kid’s diet. This contains a good dose of fat and protein that helps build muscle and protect from heart disease. Smoothies are liked by most kids as they are very delicious and healthy too.
9. Peas and Salad Cream
Peas make a great addition to whole grain dishes and offer that much-needed nutritional boost to your little ones. Peas are a good source of Vitamins C, and E, zinc, and other antioxidants. These nutrients are good for the immune system and also help reduce inflammation. Combining peas with salad cream will give a tangy twist your kid would love.
10. Rice and Beans
While talking about healthy food combinations, how could we forget rice and beans as they are a perfect source of protein, iron, potassium, and magnesium. This is one of the healthiest dishes you can give to your kid and most kids love to eat rice. Also, this is a powerful combo that will give enough energy on a budget.
Even good food can be trouble if you don’t know the healthy combinations. The wrong food combination can do a lot of bad instead of doing good as it can trigger many health issues in kids. So, it always works to know some healthy food combinations before you think to give your little one something to eat.
A Few Tips to Support Your Children in Eating Healthy…
- Focus on overall diet rather than specific foods as it will encourage good eating habits.
- Cook more meals at home and most takeout meals have more added sugar and unhealthy fat.
- Get kids involved in grocery shopping and preparing meals as this way they will learn about food.
- Prepare healthy snacks at home so that kids don’t get bored.
- Make mealtimes more than just healthy food by bringing everyone together on the table.
- Catch up with your kid’s daily lives while preparing food and make them understand the benefits of healthy eating.
- Eat together as kids tend to learn more by example and develop habits just like their parents.
- Monitor your kid’s diet closely and limit sugar and refines cards as they cause dangerous spikes in blood sugar.
- Avoid foods that may tamper your kid’s mood and these foods may include processed foods, soda, etc.
- Find healthier junk food alternatives because you can’t force your kids to eat fruits and veggies all the time.
Kids are notoriously fussy when it comes to food but a little experiment and thoughtful food combinations can make it easier to make them eat.