Milk is an excellent source of calcium, protein, and vitamin D, which are vital for bone development. Choose low-fat or non-fat milk for children over the age of two, unless otherwise advised by a healthcare professional.
Eggs are packed with protein, vitamins, and minerals. They provide essential amino acids that support muscle growth and development. Serve eggs in various forms like boiled, scrambled, or as omelets.
Lean meats like chicken, turkey, and lean cuts of beef or pork are rich in protein, iron, and B vitamins. These nutrients are important for growth, energy, and brain development.
Fatty fish such as salmon, trout, and sardines are excellent sources of omega-3 fatty acids, which are essential for brain development. Aim for at least two servings of fish per week.
Whole grains like whole wheat bread, brown rice, oats, and quinoa are rich in fiber and provide complex carbohydrates for sustained energy. They also contain vitamins and minerals important for growth.
Encourage a variety of fruits and vegetables in your child's diet. They provide vitamins, minerals, fiber, and antioxidants. Aim for a rainbow of colors to ensure a wide range of nutrients.
Nuts and seeds are nutrient-dense snacks that provide healthy fats, protein, fiber, and essential minerals. Offer options like almonds, walnuts, chia seeds, and flaxseeds in moderation as age-appropriate.
Legumes, including beans, lentils, and chickpeas, are excellent plant-based sources of protein, fiber, and essential minerals. Incorporate them into soups, stews, or as a side dish.
Yogurt is a good source of protein and calcium. Choose plain, unsweetened varieties and consider adding fresh fruits or a drizzle of honey for added flavor.