Food and Nutrition

5 super foods to keep your child healthy throughout the year

 Huda Shaikh
3 to 7 years

Created by Huda Shaikh
Updated on Apr 03, 2017

5 super foods to keep your child healthy throughout the year

It’s upsetting for parents to watch their child suffer from seasonal woes on, and that is how they realise that correct nutrition plays an important role. While you might be giving your little one all types of food, from dal to chicken soup, it is equally essential to add super foods that can build the child’s immune system and keep diseases at bay.

Here’s a list of super foods to improve your child’s health and keep them healthy during seasonal changes:

  1. Let vegetables do the talking:While your child might not want to dig into a bowl of sabzi, it is imperative for you to include veggies like spinach, fenugreek, carrots, bell peppers, beans and peas and so on in his/her diet daily. These veggies are not only a great source of iron, folic acid, zinc, magnesium, potassium Vitamin C and Vitamin A but are loaded with antioxidants and phytonutrients.

Easy, fun ways to add veggies are whole wheat sandwiches, Frankie, veggie rice, mixed vegetable paratha, multigrain veggie pizza, vegetable lasagne, whole wheat veggie pasta or simply your child’s favourite soup.

2. Say yes to yogurt: Yogurt is a yummy, healthy option if you’re looking to boost your child’s immune system. It is not only a great source of protein but contains probiotics that enhance the growth of good bacteria, strengthening the immune system.

Add it to your child’s diet in the form of shrikhand, lassi, buttermilk, and fruit yogurt or palak/cucumber/dudhi raita. Make sure you make different variations of the same so that your child enjoys it and asks for more.

3. Embrace fruits: Just like veggies, your child may be fussy whenit comes to fruits, so try and purchase different types of fruits every week like watermelon, peach, apple, strawberries, kiwi, oranges or even grapes. Feed your child different fruits each day and make sure he/she is consuming at least one serving daily.

Fruits are loaded with Vitamin C, Vitamin A, Vitamin K, phosphorus, magnesium, folic acid and fibre, which can keep your child healthy and infection-free. All you need to do is make a fruit smoothie, milkshake, fruit salad, fruit custard or rice fruit pudding to make it a little fun!

4. Bring in some protein: Protein is an important macronutrient as it ensures that your baby is capable of fighting most seasonal infections. It is needed for the wear and tear of body tissues and helps in building a strong immune system. Add milk, dal, pulses, chicken, fish and egg to your child’s diet. These foods are not just a great source of protein, but contain calcium, zinc and good amounts of omega 3 fatty acids. Zinc can maintain levels of white blood cells, which help fight infections.

Make chicken/egg soup/grilled fish/milk shake/dal/khichdi or any other recipe in which you can easily accommodate good amounts of any of the above.

5. Let’s go nuts: Nuts are a great way of boosting your child’s immune system. They are loaded with zinc, protein, omega 3 fatty acids and Vitamin E which can strengthen the disease fighting mechanism. Make sure your child is getting some walnuts, almonds, cashews, pistachios, hazelnuts or peanuts for tiffin, or make some chikkior home-made dry fruit sweets.

#ParentuneTip: If your child wants to munch on something, give him/her a handful of nuts rather than feeding them a pack of chips or biscuits.

How do you incorporate all these essential foods into your child’s daily diet? Do share your feedback and your views in the comments section below!

  • 19
Comments()
Kindly Login or Register to post a comment.

| Oct 02, 2017

Very helpful post... Thank you so much...

  • Report

| Jul 01, 2017

nice article

  • Report

| Jun 24, 2017

My baby is not gaining weight, her weight is 6. 2 kg and she has completed one yr on 6th June. Her birth weight was 2. 350 kg. She doesn't drink milk except mine. She started having almost everything but in very quantity. she is very active n touching her milestones on time. she sleeps very less. plz suggest, do I need to concern or wait for some more month.

  • Report

| Jun 23, 2017

Very useful article indeed

  • Report

| Jun 22, 2017

Please suggest fruits for my 9months old baby during current season. Which soup can be given during rainy season?

  • Report

| Jun 22, 2017

Very useful article.. plz give some idea on same for baby of 7 month to 12 months.

  • Report

| May 05, 2017

thanks a lot. good source of information.

  • Report

| May 03, 2017

thanks.

  • Report

| Apr 10, 2017

my daughter is 4years old she is feeling tired from last some days so how to boost her energy level.

  • Report

| Apr 06, 2017

really helpful. ..good source of information. ..thanks a lot!

  • Report

| Apr 04, 2017

Amaging blog... vimportant for all d mommies. Thanku soo much for sharing

  • Report

| Apr 04, 2017

thanku so much for suggestions

  • Report

| Apr 04, 2017

thank you for your guidance .

  • Report

| Apr 04, 2017

my child doesn't eat anything neither nuts veggies nor egg chicken fruit. in this case what to do.

  • Report

| Apr 03, 2017

hi my baby is one year old as it's too hot in Delhi, can I give her lassi to drink ?? what should be quantity and how much cold it should be?

  • Report

| Apr 03, 2017

my son smells food before eating .he only likes food in salty taste . he can have curd anytime in the day. but neither he eats fruits except banana and very choosy in nuts and veggies.. please help

  • Report

| Apr 03, 2017

Very good information.. Want to add one more thing to it.. Walnuts are relatively bitter than other dry fruits so one can soak almonds n walnuts overnight in water which will take away its bitterness n child can easily have it.. If u want u can make them drink that water as well by adding honey to it

  • Report

| Apr 03, 2017

wonderful tips... thx

  • Report

| Apr 03, 2017

Thank you for the wonderful tips ... it is really helpful.

  • Report
+ Start A Blog
Top Food and Nutrition Blogs
Top Food and Nutrition Talks
Loading
{{trans('web/app_labels.text_Heading')}}

{{trans('web/app_labels.text_some_custom_error')}}

{{trans('web/app_labels.text_Heading')}}

{{trans('web/app_labels.text_some_custom_error')}}