Universally, all parents face the biggest challenge of picky little eaters at their home. Everyday becomes a challenging task for parents to think over various new ideas to meet up the taste bud of their kids. Parents try their best to come up with interesting new healthy recipes for their kids. But eventually all their efforts go in vain when their kids start picking up those foods reluctantly or rather forcefully.
Kids these days eat a lot but not the right food which they are supposed to. They have developed a high inclination towards junk or processed food which though tasty but are not healthy and nutritious at all. And this blind love of kids for junk food is pushing them towards obesity. And obesity in turn can invite a lot of health problems in them. Because of these various thoughtful issues parents have become highly anxious and want to address these challenges.
Parents instead of completely restricting their kids from having junk food can limit it’s intake by offering their kids with alternative of Power Foods. Power foods are the five most beneficial nutrients found in foods which kids must have in their diet.
Here below is the list of Powerful Nutrients to add in your Kids’ Daily Diet:
Iron is the most important mineral which is needed to develop brain and nervous system. The percentage of hemoglobin depends on its iron content as iron is required to make hemoglobin. In fact the oxygen level of a body also depends on its iron content as it helps the red blood cells to supply oxygen throughout the body. Kids who are overweight and suffering with obesity are often found with iron deficiency. This iron deficiency in kids may lead to etiquette and learning difficulties. Kids with iron deficiency can also suffer with the problem of anemia.
Below are some of the iron rich foods to balance the iron content in your kids’ diet.
Some rich sources of iron are Red Meat, Fish, Chicken, Seafood, Eggs, Beans, Lentils, Sweet Potatoes, Dry Fruits (Raisins), Dark Leafy Vegetables, Soy nuts, and Whole Wheat Bread.
- Positivity of Potassium;
Potassium plays a very positive role in the body. It maintains the blood pressure, fluid balance and also helps in the contraction of muscles. Many kids suffer with potassium deficiency. Due to potassium deficiency kids may suffer with excessive sweating, diarrhea or vomiting. To avoid this you can feed your kids with below mentioned rich sources of Potassium.
Some rich sources of Potassium are Milk, Yogurt, Tomatoes, Banana, Oranges, Dried Apricots, Sweet Potatoes, Fish (Salmon), Avocados, Honeydew, Cantaloupe, Beans, Dark Leafy Greens, Squash, Mushrooms (White) and Pistachios. To benefit your kids with the goodness of potassium you can give them adequate amount of unshelled Pistachios on a regular basis.
- Vitality of Vitamin E;
Vitamin E is rich in antioxidants that protects cell from damaging. It helps in improving our quality of hair, eyesight, skin and immune system. These are not the only benefits of Vitamin E it has many other positive effects on our body as well. It protects from Cancer, Damaging of Kidney and Liver. Also it takes care of our heart. In many of the cases kids are found with Vitamin E deficiency. To balance the Vitamin E deficiency parents can add Nuts, Avocado, Almonds, Hazelnuts, Broccoli, Tomato Sauce, Spinach, Sunflower Seeds and Peanut Butter in the diet of their kids. Other than these there are cooking oils like Sunflower Oil, Wheat Germ Oil and Olive which are some good source of Vitamin E. To boost Vitamin E in kids’ parents can also serve them with a bowl of mixed nuts rich in Vitamin E and cereals with their choice of milk or yogurt.
- Fiber Fullness;
Fiber rich diets are beneficial to everyone. Right from the eldest to the youngest member of a family fiber rich food is important for everyone. For kids fiber is one of the best nutrients to consume as it helps in keeping them full for a longer duration. Intake of fiber rich diet on a regular basis can also help in discouraging frequent eating habit in children. In this way it can reduce the chance of obesity in kids. A bowl full of breakfast cereals is the best option for you to serve your kids with goodness of fiber rich nutrients. To add on the taste mix it with some fruits and yogurt.
Some of the top sources of fiber rich items are apples, oranges, pears, blackberry, beans, chickpeas, oatmeal, whole-grain bread, ground flaxseed, green peas, sweet potatoes, nuts, lentils, popcorn and high fiber cereals.
- Calcium Capacity;
Kids like to drink more juices than the quantity of milk they are supposed to drink every day. We all know that calcium is the most important nutrient which is needed for the formation of bones. Calcium helps in bone building particularly when kids are young and they are in their teens. Lack of calcium may result into osteoporosis in the later stage of life, to which girls are the primary victims. Calcium deficit can also affect the growth in young kids. If your kids don’t like to drink milk in its original form then you can make it little flavored. Even then if your kids are too much fussy with drinking milk then you can also serve them with yogurt. In fact Yogurt is richer in calcium than milk. Soy milk, Cheese, Waffles and Cereals are the other alternative option for calcium rich diet.