Growing children should have at least two portions of fish each week. Rich in protein, low in fat and loaded with B vitamins and precious minerals, fish is easily digested by children.
Plus, fish contains omega-3 fats that boost brain development, improve eyesight, prevent depression and keep the heart healthy.
Fish like salmon and tuna are best for children. Avoid giving children shark, sword fish and marlin as they contain high levels of mercury that may have a negative impact on a child’s developing nervous system. You can serve fish in a sandwich, salad or soup as well as grilled or baked.
Beans are super nutritious and immensely beneficial for growing children. Apart from being high in antioxidants, beans also contain a good amount of protein, calcium, fiber, iron and vitamin B.
Also, beans are low in fat, calories and sodium. Eating beans regularly will keep children energetic, improve their mood, keep their heart healthy and help maintain a healthy body weight.
Beans like kidney, black, navy and pinto along with garbanzo beans, soybeans, dried peas and lentils are good for children. Soak any of these beans overnight before preparing a dish. Children can be given bean salad or soup for lunch or dinner.
Encourage your child to eat these superfoods to get the wide range of nutrients they need to stay healthy.