Top 10 Power Foods You Should Incorporate in Your Child’s Diet

Parents always want what’s best for their kids. From healthcare and education to food and other essential commodities, our children deserve the best of everything in the world. However, we often focus more on the quantity rather than the quality and nutritional content of the food we give to our kids, thus, unintentionally harming their health in the long run. On one hand you may ensure that your children get all possible vaccinations in their childhood, but on the other hand, if you don’t take care of their food and diet, they will end up having health troubles in the future anyway.

So what’s the best way to ensure that your child consumes healthy and nutritious food on a regular basis?

It’s simple, by incorporating certain power foods in their diet!

Now, you may argue that children are often adamant and fussy about what they eat. Hence, it is very difficult to find that one perfect food item which takes care of all their nutritional needs. But, fortunately for all parents, there are several power foods which taste good and at the same time, work wonders in improving your child’s diet.

So what are these power foods? Read on to know more about them.

#1. Eggs

Eggs are one of the best sources of proteins on the planet. Each egg contains approx. 6 gms of protein per serving. In addition to that, eggs are also rich sources of Omega 3 and Vitamin B12 (for brain development), Vitamin D (for strong bones), Folic Acid (for maintaining iron balance in blood, and repairing nerve damage). Moreover, eggs can be included in your child’s diet in a variety of delicious forms, as Omelette, French Toast, Scrambled Eggs or simply Boiled Eggs.

#2. Oatmeal

A bowl of oatmeal is one of the most filling and nutritious breakfast options for kids. It provides just the right amounts of fiber, calories, fat, proteins, calcium, Vitamin A, niacin and other essential minerals, to fulfill the daily dietary nutrient requirements of your child. And if your child refuses to have oatmeal with milk everyday, you can try different variations like oatmeal cookies, oatmeal pancakes, oatmeal muffins, etc.

#3. Yogurt

This is another balanced food source which can provide a healthy dose of proteins, fats, carbohydrates and minerals to children. Since Yogurt is filled with proteins and calcium, it can serve as the perfect power food which can promote a healthy development of brain and bones in your child. Also, yogurts are now available in a variety of delicious flavors, and even include healthy pro-biotic bacteria, which can help in better digestion of food.

#4. Berries

Berries are probably the tastiest power foods in this list. Strawberries, Blueberries, Goji Berries, Blackberries and other such fruits are well liked by almost all children. And thanks to their impressive nutrient content which includes antioxidants, vitamin C, potassium, folate, and other essential minerals, they can safely be consumed by kids on a regular basis, as part of a healthy diet.

#5. Beans

Another good source of fiber and folate, beans can easily be included in your child’s diet in a variety of appetizing ways. Moreover, beans are also rich sources of vitamin C and iron, which can take care of your child’s skin, muscles, brain, as well as immune system. Just mix them in soup, pack them in a burrito, or fill them in tacos, and give your child a healthy and lip-smacking dish in a single serving.

#6. Peanut Butter

Peanuts are often referred to as the World’s healthiest foods, thanks to their many health benefits to the heart, brain, immune system, skin and other body parts. But whole peanuts are often not advisable for small children. Which is why Peanut Butter is a great means of introducing this power food as part of your child’s diet. It is not only rich in proteins, mono-saturated fats, antioxidants, flavonoids, niacin, vitamin E, iron, and other essential nutrients but is also very tasty (and crunchy), making it tempting enough for children to eat it.

#7. Raisins

If you want to give your child something healthy to munch on, between meals, then raisins can be your best options. Since they are rich in iron, potassium and magnesium, they can easily help in neutralizing the acidity in the body and improving the oxygen levels in the blood. Raisins are also known to be good laxatives, which can be helpful in case your child suffers from constipation. You can include raisins in your kid’s diet in their original, dry form, or mix them with other meals like porridge or cereal, and enhance their taste in the process.

#8. Bananas

The carbohydrate-rich bananas are known for their instant-energy giving properties. They are also rich in potassium, iron, antioxidants, vitamin B12, vitamin A, and calcium, all of which collectively help in maintaining a healthy brain, eyesight, immune system, bones and muscles. You can pack a banana with your child’s lunch box, or give it to him after his play hours, and keep him healthy and energetic throughout the day.

#9. Whole Wheat Bread

Bread is often a part of your child’s daily breakfast routine. If your child loves his morning toast, make that toast from whole wheat bread instead of white bread. Whole grain bread includes the bran and germ of the wheat, which contain all the beneficial nutrients, minerals, vitamins, healthy fat, proteins and fiber, that are otherwise removed while processing of white bread. So the next time you go to the supermarket to pick up bread, make sure you pick that’s labeled whole grain/whole wheat.

#10. Sweet Potato

A healthy and tasty power food, sweet potatoes are packed with vitamins A and C, along with potassium, fiber, and beta-carotene, making them an enticing food for both, kids and parents. You can cook sweet potato wedges or simply bake them and serve them with cheese, and make your little one’s meal special in a jiffy.


Apart from these, there are several other power foods which can be a part of your child’s daily diet routine. You can gradually start introducing these foods, one at a time, to make sure that your child grows up to be healthy, intelligent and strong. After all, a healthy diet and regular physical exercise, are two of the best ways to improve your kid’s childhood as well as adulthood.

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