Choosing the appropriate foods for your child in the growth years is very important, as its food needs develop at every stage of its growth in order to support its rapid and health growth, meet its energy needs, and improve its public health, and with the return of schools, it is also important to support the diet for your child in order to provide it with the necessary energy and improve its ability to absorb with the recall of his lessons, which is explained by the report of the “Times of India” website.
The following .. 7 healthy foods that must be included in your child’s daily diet to support its growth and improve memory and focus also with the return of schools:
Fat -free proteins
Table of Contents
Protein is essential for growth and muscle development, and perhaps the sources of fat protein, such as chicken, turkey, fish and legumes, provide the basic nutrients needed to repair tissue and enhance comprehensive growth, and fish such as salmon and tuna are especially useful for their richness with omega -3 fatty acids, which support brain growth and enhance cognitive functions, so combining various protein sources in dietary meals It helps meet the nutritional needs of children in the growth stage while maintaining their diet.
Whole grains
Whole grains, such as brown rice, oats and whole wheat products, are an excellent source of complex carbohydrates and fiber, it provides sustainable energy and helps regulate blood sugar levels, which is important to maintain focus and energy throughout the day, and whole grains are also rich in B vitamins, which play a vital role in energy metabolism and improve the functions of the nervous system, so replace the grains refined with grains Full in your child’s meals because it contributes to improving public health.
Fruits
Fruits are rich in vitamins, minerals and essential antioxidants that support immunity and public health. For example, citrus fruits such as oranges and strawberries are rich in vitamin C, which enhances the immune system and helps to absorb iron, while berries, apples and bananas provide a variety of nutrients, including fibers, potassium and antioxidants.
Dairy products
Dairy products, such as milk, yogurt and cheese, are important sources of calcium and vitamin D, who are necessary for strong bone and teeth growth, and for children who suffer from lactose intolerance or follow a vegetable diet, dairy alternatives, such as almonds, soy milk and oat milk, can provide similar benefits, and help include dairy products or dairy products Supported in the daily diet to ensure that the needs of children from calcium and vitamin D, essential for bone health and growth, therefore should be included in the lunch box for your children, especially during the study period.
Nuts and seeds
Nuts and seeds are rich in healthy fats, protein, fiber and essential nutrients such as vitamin E, magnesium and zinc, and almonds, nuts, shea seeds and linen seeds provide healthy fats that support brain growth and general health, as they are a good source of energy, and can be added to snacks or major meals, however, it is important to be careful when providing full nuts for young children to avoid risks Suffering, so it is preferable to eat it chopped or ground.Leafy vegetables
Leafy vegetables, such as spinach, are nutrients rich in vitamins and essential minerals, they are rich in vitamin A, which supports visual health and immune functions, and vitamin K, which is important for bone health, as these vegetables provide iron vegetables, which are necessary to prevent anemia and calcium, which supports bone growth, and can help eat leafy vegetables in salads and juices or as a side dish. Ensuring that children get these important nutrients.
Vegetables
Vegetables are an essential pillar of the balanced diet, as vitamins, minerals, and essential dietary fibers are provided, and is carrots, sweet pepper, broccoli and sweet potatoes of vegetables that are especially useful because they contain a high percentage of vitamin A and C and antioxidants, and these nutrients are enhanced by vision, immunity and growth in general, and the inclusion of a variety of from Vegetables in daily meals help children gain healthy taste for foods, while ensuring that they get a wide range of nutrients.
