Home Selfcare Healthy Suggested Meal for a Day: Kids Edition

Healthy Suggested Meal for a Day: Kids Edition

by Yitian Zhang

The importance of the right amount of nutrients given to kids is just as important as the nutrients gained by many adults today. So, what really is the best way to support your child’s development and growth? The same standards apply to children’s nutrition as they do to adults’ nutrition. Vitamins, minerals, carbohydrates, protein, and fat are all necessary nutrients for everyone. At different ages, children, on the other hand, different quantities of specific nutrients are needed within each meal. It is crucial to understand how important eating healthy foods are for kids to develop their growth as they mature. Below are the top reasons why having a healthy meal for children can be so beneficial. 

  1. Improve their minds for growth 
  2. Stabilize their energy
  3. Even out their moods throughout the day
  4. Help them maintain a healthy weight from a young age
  5. Help prevent mental health conditions. Some examples can include depression, anxiety, and ADHD.
  6. Reduce the risk of chronic illness and disease when they are older such as the reduction of the risks of obesity, heart disease, high blood pressure, and type 2 diabetes.

The value of children eating a balanced diet is evident from these six points in all aspects of life. A nutritious and ideal meal will be posted below so that you can learn about what is good for children, or even your kids, and be inspired by these meals throughout your day!

Breakfast:

Peanut Butter on Whole-grain Toast:

When you pair peanut butter on whole-grain toast, the kids are getting a good dose of protein and fiber, which will help them get through the morning. Protein is a great way for kids to start their days as it is a nutrient that acts as the building block of a child’s muscles, skin, enzymes, and hormones while helping them stay fuller longer. A high fiber item, like the whole-grain toast, can lower blood cholesterol, prevent diabetes and help move food through your child’s digestive system faster and more consistently. 

With…

A Cup of Low-fat Milk:

Milk is an important drink for children because of its nutritional value and role in growth and development. Milk, including cheese and yogurt, is a dairy food that provides a valuable source of calcium to children, which is essential for strong bones and teeth during development. Limiting the cup of milk to low-fat milk can also reduce the risk of obesity and extra calories whole milk can present. 

With… 

Side of Eggs:

Eggs contain so many benefits to children. They are high in iron and a good source of protein, fat, Vitamins A, D, E, and B12, as well as choline. They are the foundation of a diet that will allow them to grow up to be balanced, strong, and intelligent when older. 

Or…

Side of Fresh-cut Fruit:

Fruits are essential for a kid’s meal. To ensure the child’s healthy growth and development and to strengthen a child’s immune system to help fight illnesses, adding a small bowl of fresh-cut fruit into the breakfast portion is sure not a bad idea and so crucial for a child’s development and growth. 

Lunch:

Chicken and Avocado Roll-ups or Wrap:

This quick and easy-to-make lunch for kids heading to school or for a simple lunch meal at home contains the essential proteins per serving for an individual provided by the chicken. Chicken is a great source of first-class protein: Chicken aids in the growth and development of growing children by containing a variety of amino acids that aid in the development of taller and stronger children. Chicken is a filling and nutritious choice for growing children. As for avocados, they are low in sodium, sugar, and cholesterol. They also have fiber, vitamin C, magnesium, folate, and vitamin K, which are all vital nutrients for children. These nutrients are essential for healthy growth and bone health, as well as supporting the immune system.

Dinner:

Cauliflower Shrimp Fried Rice

Antioxidants such as vitamin A and vitamin C are abundant in cauliflower rice. Free radical particles are removed from the child’s body by antioxidants. Free radicals are unstable oxygen molecules that can cause cell damage and cancer in later life and eating cauliflower rice can reduce the risk of chronic diagnoses of these diseases. Also, cauliflower rice is a great substitute for white rice as it contains fewer calories and can prevent the possibility of obesity for kids. As for the main protein source within the fried rice, shrimp is a great option for a variety of kids’ meals. They are high in calcium and, as compared to poultry, contain more easily absorbed protein. Shrimp produces DHA, which aids in a child’s cognitive and vision growth and the inclusion within the fried rice definitely does its job!

Or…

Chicken Alfredo Pasta with Broccoli

If your child prefers pasta rather than rice, Chicken Alfredo Pasta is a great dinner choice as well. As pasta is made from grain, it’s a good source of energy. You can also substitute it with whole-grain to increase the number of fibers in the meal. This can help with stomach issues as well as cholesterol reduction. For the protein source, chicken is a source of a first-class protein as mentioned above, and can be a very high-protein source of food for kids’ growth and development. For the side of broccoli, it is essential that children get in their required serving of vegetables every day. Broccoli contains a variety of vitamins and minerals in safe doses, such as calcium, potassium, folate, and carotenoids, which help to maintain good eyesight, protect cells and provide the raw material for vitamin A production in the body.

In all, kids will receive the necessary essential nutrients and feel good about what they eat as suggested by these three ideal meals for the day. Feel free to adjust these ideas to your child’s desired ways and let us know how it goes!

Sources: 

https://beanstalkmums.com.au/cheap-healthy-meals-your-kids-will-love/

https://www.freepik.com/premium-photo/healthy-funny-face-sandwiches-kids-animal-faces-toast-with-peanut-hazelnat-chocolate-butter-banana-strawberry-blueberry-white-plate-with-orange-juice-close-up-top-view_7858244.htm

https://blog.suvie.com/how-to-make-perfect-sunny-side-up-eggs/

https://tipbuzz.com/chicken-avocado-salad/

https://www.pinterest.com/pin/837599230675145865/

https://peaceloveandlowcarb.com/shrimp-fried-cauliflower-rice

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