10 Nutritional and healthy foods for children | Healthy food for kids


Healthy food for children - 

Healthy and balanced food is essential for the development and growth of children. Hence the importance of taking care of the nutrition of our children.


Nutritious foods are those that provide the body with the nutrients, vitamins, calories and other components necessary to have optimal performance throughout the day.

Some call these foods "superfoods," as they are packed with nutrients that are health benefits. (healthy snacks for kids)

It is important to include healthy foods in the daily diet of the little ones. In this way, you will instill healthy lifestyle habits that will accompany you throughout your life.

If children learn to eat well, they will be healthier when they are older and have a lower risk of developing diseases such as obesity, diabetes or cardiovascular disease.

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It is important to awaken children's curiosity about the most nutritious foods by presenting the dishes in an original and fun way so that they attract their attention. You have to offer them a wide variety of healthy foods so that they don't get bored of always eating the same.

Here is a list of 10 nutritious foods for children that should not be missing from their diet and that will help their development and growth. (healthy food for kids)



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1. Avocado, rich in good fats


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Avocado Avocado is high in monounsaturated fats, known as good fats, which help lower bad cholesterol.


  • In a way, it makes children strengthen their bones and teeth.

  • Babies from 6 months can also start eating avocado. However, it is advisable to ask your pediatrician beforehand, he will give you the necessary recommendations to start complementary feeding.

  • Avocado is an easy and quick food to prepare, since it does not take cooking. It can be eaten raw, in salads, with other fruits, or spread on a slice of bread. It is recommended to use it immediately after cutting as it rusts quickly and turns black.

  • Tip: To prevent it from turning black, you can put a few drops of lemon, or leave the avocado pipe inside the container where you put the pulp. (healthy meals for kids)



2. Blueberries, high nutritional value

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BlueberriesThis fruit is an important source of energy and if you have children you know that they spend a lot throughout the day.

Blueberries have a high nutritional value:


  • Rich in fiber, which helps the child to have a correct digestion.
  • Antioxidant power that protects children from free radicals.
  • They contain flavonoids that enhance memory and enhance learning, so they're perfect for school-age children who are faced with new information every day.
  • Rich in potassium, which allows the child to stay hydrated and to recover the electrolytes that are lost with sweating.


Blueberries prevent common urinary tract infections, especially in children who are learning to go to the bathroom. (healthy toddler meals)

3. Oatmeal, healthy energy

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Oatmeal Oatmeal is a cereal rich in fiber and provides slowly absorbed carbohydrates. In other words, it is a healthy source of energy and it is also very complete in terms of proteins, vitamins and minerals.


  • Children should consume oats with caution, especially oat flakes, as they contain a lot of fiber.

  • It is recommended to introduce oats into the child's diet from one year of age. It should start with very small amounts and well cooked.

  • Oatmeal can be combined with other foods like milk, yogurt, and fruit.

  • Some children don't like the texture of oatmeal, so making a delicious cookie is a good way to eat this nutritious food. If you want to know how to make them, here is the recipe for oatmeal cookies that Diana, from Baby Mink, shares with us. (healthy dinners for kids)
4. Salmon, rich in omega-3s

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salmon Salmon is a fish rich in healthy fats (omega-3 fatty acids) that helps lower cholesterol and increase blood fluidity.


  • Salmon is an important food for brain function and a healthy nervous system.

  • Contains fat-soluble vitamins like A and D. (healthy snacks for kids to buy)

  • Vitamin A contributes to the growth, maintenance, and repair of mucosa, skin, and other body tissues. It also protects against infections and is necessary for the development of the nervous system and for night vision.
  • Vitamin D helps in the absorption of calcium and favors the fixation of this mineral in the bones.

5. Spinach, high folate content

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  • Spinach for Children Spinach has laxative properties as it is a good source of fiber.
  • They have a high content of folate, iron and other minerals that favor the formation of red blood cells. And also, they have other benefits such as:
  • They help strengthen muscles. (best snacks for kids)
  • Reduces eye diseases.


6. Sweet potatoes or sweet potatoes, smooth and sweet taste

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Sweet potato or sweet potato is a tuber with a smooth and sweet flavor. It is important that it is always cooked, because if eaten raw it cannot be digested well. However, when properly cooked it is an easily digestible food.


  • Vitamin A improves the immune system.

  • Sweet potato is a natural source of potassium that contains a lot of vitamin A and is very nutritious and rich in antioxidants. In addition, it has carbohydrates of slow absorption and is rich in vitamins that give energy to the child and strengthen his health.

  • It is an important source of carotenes, which contribute to skin care inside and out. And also, it is ideal for children in exam times, since it improves memory. (healthy food for toddlers)

7. Yogurt, an important source of calcium

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Yogurt for children It is an excellent food for the smallest of the house and has numerous benefits, including the following:


  • Yogurt is rich in calcium and protein and helps build the bones and teeth of children.
  • It allows the development of bacterial flora, which results in a better assimilation of nutrients.
  • Reduces the reduction of diarrhea. The WHO recommends replacing milk with yogurt when the child has diarrhea.
Yogurt is usually introduced into the child's diet from one year of age. 2 to 3 servings of dairy products per day are recommended and 2 yogurts are equivalent to one serving.

8. Kiwi, rich in vitamin C

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Kiwi Kiwi is a fruit that contains twice as much vitamin C as orange and with just one kiwi a day, the recommended daily needs are met.


  • Consult your pediatrician with any questions and he will give you the necessary instructions.
  • It can be introduced into the diet of the smallest from 12 months of age, but in cases where the mother consumes it regularly and allergies to other foods have not occurred, it can be started earlier.
  • Some of its benefits are: Vitamin C increases defenses by decreasing colds.
  • Kiwi is also rich in vitamin E, which protects the skin and helps fight infection. (healthy toddler meals)
  • Contains folic acid, essential during pregnancy and in children for their growth and the functioning of their immune system.
  • It is rich in magnesium, which contributes to the formation of bones and teeth.
9. Egg, whole food

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Eggs The egg is a very complete food, since it is rich in nutrients, has few calories and helps in the growth of the little ones in the house.


  • The egg contains choline, a nutrient that improves brain activity and also provides a source of phosphorus, important for the brain and neural transmissions.
  • Ask your pediatrician how to introduce the egg into your baby's diet. (healthy kid friendly dinners)
  • This food must be incorporated little by little from 10 months of the baby. It is one of the foods that produce the most allergies and therefore it is necessary to start with a quarter of a cooked yolk and increase it if the child does not have allergic reactions.
  • Myth: "Egg is bad for cholesterol." They are unfounded beliefs without any scientific proof. In fact, there are components in the yolk that decrease the absorption of bad cholesterol.

10. Cocoa, extra energy contribution

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Chocolate for children Cocoa is a natural fruit that after a manufacturing process turns into chocolate. (healthy snacks for kids at school)


  • It is a very energetic food with nutrients such as calcium, phosphate, vegetable proteins, minerals, and it also contains flavonoids (antioxidants).
  • Some of its benefits are:It makes children more active and awake, which can help their learning.
  • Flavonoids increase blood flow to the brain and promote the expulsion of harmful elements through the urine.


It helps muscles and bones get stronger.

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