Best Healthy Diet for Kids - Medicalsworld
Best Healthy Diet for Kids

Best Healthy Diet for Kids

Best Healthy Diet for Kids

Maintaining a balanced, best healthy diet for kids is paramount in today’s world of abundance of fast food, television, and computers. There is a serious obesity problem among children around the world as more and more children give up active outdoor activities to sit in front of TVs and computers.

Best Healthy Diet for Kids


The easy availability of fast food, soft drinks, and microwave dishes doesn’t help either. The backlash from obesity is medical and psychological hazards that endanger our children!

The trouble with a healthy diet for kids is that, unless you are already eating healthy yourself, it’s more effort for you. Because the same foods that make up a healthy diet for adults can do the same .

What Parents need to do?

As parents, we are responsible for a balanced, healthy diet for our children to prevent obesity in children. To do this, the parent must ensure that the child is consuming foods that provide the nourishment and help maintain a healthy weight.

Parents are encouraged to find new and interesting recipes, and to make foods that provide nourishment and the right amount of calories as attractive and engaging as possible. Some of the healthy foods on the food pyramid are: fruits, vegetables, whole grains, low-fat dairy products, lean meats, fish, poultry, beans, and lentils.

You can reduce serving sizes so that they are reasonable and not unlimited, and pour water for your family as an alternative to unhealthy soft drinks. Consumption of refined sugar and saturated fats should be controlled.

Drinks can also greatly increase caloric intake. So it is best to try to limit the amount of soft drinks you consume and promote water as a healthier alternative.

Parents must use all their ingenuity to find ways to promote a balanced, best healthy diet for kids that is both nutritious and attractive.

Work with the mother in your child’s playgroup to share ideas on how to get children to eat what is good for them, share recipes, and plan play activities.

What to keep in mind is that just eating right is not enough. Your child also needs an active lifestyle. You can also balance your diet by making sure there is the right amount of physical activity to strengthen bones, lower blood pressure and stress, and help with weight management.

Below is a list of fruits that can be included in your Kid’s diet.


Apples are a wonderful fruit and perhaps the best to start with. This crispy and juicy fruit contains tons of essential nutrients that will benefit your baby.

Best Healthy Diet for Kids
Best Healthy Diet for Kids

What are the benefits of apples?

Some of the health benefits of apples are:

  • Strengthens the bones:

Contains a flavonoid called phloridzin, which increases bone density, thereby strengthening and protecting your baby’s bones.

  • Prevents diabetes:

Apples reduce the need for insulin in our bodies and thus help prevent diabetes.

  • Prevents constipation:

The soluble fiber pectin keeps bowel movements regular and thus avoids constipation.

  • Efficient remedy for cough:

Sweet apples are effective in fighting coughs. Or just juice an apple and give it to your baby.

  • Improves immunity:

Contains vitamin C, which increases the body’s resistance to various infections.

When can I introduce apples into my baby’s diet?

Apples can be introduced as the first food for your baby at around 6 months of age. However, it is recommended that you peel the apples before feeding babies under 8 months of age.

How can I introduce apples into my baby’s diet?

Some of the ways to include apple in your baby’s diet are:

  1. Apple sauce:
  • Peel the apples and cut into cubes.
  • Boil these cubes with enough water until the pieces are tender.
  • Now mash this mixture to achieve a smooth, pasty consistency.
  • Add more water if necessary.
  1. Baked apples:
  • Peel the apple. Try not to core them.
  • Put a little butter in the core of the apple when your baby is ready to eat butter.
  • Sprinkle some cinnamon on top if necessary.
  • Put in a baking pan with a little water and bake for about 30 minutes at 400 degrees.
  • Take it out of the oven and let it cool down.
  • You can now peel the apple or cut it into pieces as desired.


Avocados are known for their creamy texture and are great for your baby’s first meal. It originates from Mexico and Central America and is known as “nature’s perfect food”.

Best Healthy Diet for Kids

What Are The Benefits Of Avocados?

Some of the benefits of avocados for your baby are:

  • Builds intelligence:

Avocados are full of good fats that are necessary for the development of a highly functional brain.

  • Washes out toxins:

Neutralizes and flushes out harmful toxins in your baby’s body due to the high levels of antioxidants.

  • Nutrient store:

When you feed your baby avocados, they will get vitamin A, vitamin C, vitamin B6, vitamin K and minerals like iron, calcium, sodium, potassium, iron, etc.

  • Promotes the health of the baby:

Avocados promote the health and well-being of the baby. They heal wounds, scratches, and rashes faster than any antibiotic.

  • Has anti-inflammatory properties:

Avocados control inflammation caused by pathogens or tissue damage.

When can I introduce avocados into my baby’s diet?

Since avocados are great for finger food to begin with, they can be introduced at 6 months of age.

How can I introduce avocados into my baby’s diet?

Some simple avocado recipes are:

1) Mashed Avocado:

  • Peel and core an avocado.
  • Cut out the fleshy part and mash it with a fork.

2) Creamy fruit pulp:

  • Peel and core an avocado.
  • Cut out the fleshy part in a bowl.
  • Add steamed pears or steamed apples.
  • Mix in some yogurt for a smooth, creamy texture.
  • Your creamy fruit pulp is ready to serve.


Bananas are full of nutrients and are generally loved by babies for their soft and mushy texture. This is an excellent choice for mothers looking to start the weaning process. These are grown almost  all over the world.

Best Healthy Diet for Kids
Best Healthy Diet for Kids

What are the benefits of bananas?

The benefits of bananas include:

  • Immediately increases the energy:

Babies are always on the go. Bananas are high in carbohydrates that will instantly boost your baby’s energy.

  • Easily digestible:

Bananas are high in fiber, easy to digest and normalize bowel movements in the case of indigestion.

  • Keeps the baby full for a long time:

Also, the fiber content in bananas keeps babies full longer, which increases the time between feedings.

  • Fights diarrhea:

Contrary to popular belief, bananas will help bind your baby’s stool.

  • Prevents anemia:

Bananas are high in iron and stimulate RBC production. In addition, iron helps prevent anemia.

  • Improves eyesight:

Bananas contain important nutrients like vitamins A, C, E, and omega-3 that will improve your baby’s eyesight.

When can I introduce bananas into my baby’s diet?

You can feed your baby bananas at 6 months old.

How can I introduce bananas into my baby’s diet?

Here are some recipes that your baby is sure to enjoy:

1) Mashed banana:

  • Mash a banana with a fork.
  • Add breast milk / milk formula / water as desired and mix everything well.
  • Serve immediately.

2) Peach colored bananas:

  • Steam a peach or two.
  • Add a banana.
  • Mix in a pinch of yogurt.
  • Mash them until the desired consistency is achieved.

Chikoo or Sapodilla

Chikoo or Sapodilla is a very sweet fruit that is popular with both babies and adults. It is native to Central and South America and is now widespread in Indian also.

Best Healthy Diet for Kids

What are the benefits of Sapodilla?

  • Rich source of vitamins:

Contains vitamins like A, B, C, which are necessary for the physical and mental growth of babies.

  • Has antimicrobial properties:

Due to the antimicrobial nature of Sapodilla, it fights various types of bacteria that are known to cause infections in humans.

  • Cures diarrhea and dysentery:

Immature Sapodilla plants have been shown to be effective in curing diarrhea and dysentery due to the presence of compounds known as tannins.

  • Good remedy for coughs and colds:

Chikoo’s expectorant properties can relieve congestion and constipation commonly associated with coughs and colds.

  • Rich in antioxidants:

Chikoo or Sapodilla are rich in antioxidants and work great against free radicals that are formed during metabolism and protect your baby’s insides.

When can I introduce Chikoos into my baby’s diet?

Sapodilla or chikoos can easily be added to your baby’s diet once they are 6 to 8 months old. It’s pretty safe for babies as it doesn’t cause any allergic reactions to babies.

How can I introduce Chikoos into my baby’s diet?

Here are a few ways you can introduce Chikoos into your baby’s diet:

1) Chikoo Pisces:

  • Cut the fruit in half and scoop out the pulp.
  • Mash with a fork or mix with a blender.
  • Serve.

2) Chikoo milkshake:

  • Peel and core a chikoo.
  • Mix with milk and stir until smooth.
  • Feed your baby using a sterilized bowl and spoon.

3) Chikoo banana mash:

  • Peel the chikoo and remove the seeds.
  • Cut it in small halves.
  • Add freshly cut banana pieces.
  • Add a small amount of breast milk / formula / water.
  • Mix all ingredients and serve.

Read other articles also like Healthy balanced diet and Nutrition 2020

Fruits Serving Chart for Kids

Age/Gender Quantity of Fruits
2 to 3 years old kids 1 cup
4 to 8 years old kids 1 and a half cup
9 to 13 years old kids 1 and a half cup
14 to 18 years old girls 1 and a half cup
14 to 18 years old boys 2 cups

Best Ideal super diet for kids

Now let’s talk about the power foods that are of great benefit to the children and play an important role in physical and mental growth. In addition, it is also an important responsibility of parents and guardians to ensure that children eat the right amount of food at the right time.

In addition, the foods should be modified to ensure that children are ready to eat them.

Also, remember that you need to make exciting and nutritious food combinations that combine the best power foods to provide the healthiest nutrition for the kids.

Sunflower seeds

The very first food we’ll include on the list is sunflower seeds. You can help develop the habit of eating sunflower seeds for your children, which is a very healthy option for them. But remember to stock them with fresh ones.

Best Healthy Diet for Kids
Best Healthy Diet for Kids

Contents of Sunflower seeds

  • Magnesium
  • Zinc
  • Phosphorus
  • Vitamin E
  • Folic acid

Also, remember that the fat content in the seeds is good for your body, since monounsaturated and polyunsaturated fats are considered good fats.


Note that oatmeal is not only beneficial for the children, but is also considered beneficial for people of all ages. There are many options in the market where the food can be bought in different flavors for the children to enjoy.

Best Healthy Diet for Kids
Best Healthy Diet for Kids

Additionally, oatmeal is believed to be high in fiber, which is good for your children, just like most other whole grains. You can also make oatmeal at home such as oatmeal bars and oatcakes that the kids will love to have.


The next food in line is eggs. This food is one of the healthiest protein foods on the market. It is also considered to be one of the most nutritious options that is ideal for your children’s growth and development.

In addition, an egg contains an optimal amount of vitamins every day, which are also very important for the general nutrition of children.

However, many children suffer from food allergies, in this case eggs. In such situations, it is highly recommended that you consult a doctor. If your kids have allergies, we’re already discussing the anti-allergy superfoods.

Sweet potato

For the children, parents can serve them with mashed or boiled sweet potatoes. Try providing them with sweet potato combination foods such as sweet potato pancakes too. Not only are these foods easy to digest for children, they are also very healthy.

In addition, the various nutrients that you will find in this particular power food are manganese, magnesium, potassium, phosphorus, fiber, low in saturated fats and vitamins A, B6 and C.


Milk is one of the most important nutrients for children. Remember, it is a good natural source of protein and carbohydrates along with other important nutrients that are useful for the children. Also, make sure the child has at least two glasses of milk a day.

Also, try feeding your children different combinations of foods that contain milk, such as: B. with muesli, milkshakes and smoothies. However, you can also add fresh cream made from whole milk to your children’s favorite fruit salad.


There are many children who have nut-related allergies in general. Get help from nutritionists or food experts. However, also remember not to give whole nuts to young children as there is always a risk of them being suffocated.

Best Healthy Diet for Kids
Best Healthy Diet for Kids

In addition, there are many different types of nuts that you can give the children, namely cashews, pistachios, Brazil nuts, hazelnuts and also walnuts. Also, make sure they don’t have too many as they can cause other digestive problems.

Olive oil

The last food we’ll talk about is olive oil. As you can easily decipher, olive oil is made from olives. Also, remember that the oil that is processed without chemical treatment is known as virgin olive oil.

In addition, olive oil is known to contain good fatty acids that are said to be very useful in helping your children gain weight. Also, remember that olive oil can come in very handy in keeping your children’s skin healthier and shiny.

Benefits of Healthy diet for Kids

The growth and development of children are very dependent on the foods they feed. Balanced, nutritious meals are a must for any growing child as the benefits extend beyond adulthood. Bad diet leads to obesity and a host of medical and psychological problems for the child. Take a look on some of the benefits of healthy diet for kids.

1.Vegetables and fruits makes night vision clearer

Foods packed with vitamin A and beta-carotene help children see better, even in the dark. Stock up on groceries like carrots and broccoli and leave the night vision goggles behind!

2. Boosts children’s immune systems

Like armor, eating fruits and vegetables offers strong protection. Yellow foods like pineapple are full of antioxidants that fight cell-damaging molecules.

Blue and purple foods like blueberries and eggplants contain a chemical (phytochemical) that protects against heart disease and cancer.

And let’s not forget white foods like bananas, which help keep your heart and lungs strong and healthy.

As children get used to trying different types of fruits and vegetables, they become more adventurous as they try a variety of new and nutritious tastes and textures. You don’t think about encountering the strands in a celery stalk, the tiny seeds hiding in a strawberry, or the skin of an apple.

3. Vegetables and fruits leads to stronger bones

When you eat lots of green vegetables (such as kale, cabbage, and broccoli), kids can build strong bodies from head to toe. That means strong bones, teeth, and nails – all essential for skipping tall buildings.

4. Help fight off germs

Including orange foods in your child’s daily diet provides a lot of vitamin C, an important defense against infection. Food like oranges or melons protect them from germs that they encounter at every turn.

5. Leads to a better memory

Blue and purple foods can improve children’s memories. Foods like blueberries and eggplants can help boost school performance, maybe on the roll of honor … and beyond!

6. Makes night vision clearer

Foods packed with vitamin A and beta-carotene help children see better, even in the dark. Stock up on groceries like carrots and broccoli and leave the night vision goggles behind!

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