A kid's height is determined by many factors, genetics being the main
one. But, did you know that eating the right foods and maintaining a healthy
nutritional balance also plays a part? From the moment of birth kids will
typically grow an extra two and a half inches each year, with that number
often doubling for boys especially, between the ages of 13 and 16. Grains,
proteins, fruits, vegetables and milk are key players in helping your
kids grow tall and strong. But kids can be picky when it comes to food
so here are five, kid-favorite foods that will satisfy those growth spurts
and ensure your children get all the nutrients their bodies need.
Whole grain cereal snacks
A great source of vitamins, calcium and fiber, a bowl of whole grain cereal
enriched with milk is a power packed way to start the day. When plain,
and combined with dried fruit, it also makes a great snack. There are
a lot of different cereal options out there so, when choosing the one
that’s right for you, be sure to check the label and avoid cereals
that are high in sugar or contain artificial colors or flavors.
A protein packed snack filled with calcium, zinc, vitamin A and B12, cheese
provides the building blocks needed to form strong muscles. Using a cookie
cutter, try cutting slices of cheese into fun shapes and skewering them
onto toothpicks with berries and vegetables. For kids that are lactose
intolerant, Swiss cheese and aged cheddars contain little or no lactose
and are known to be better tolerated.
Packed with fiber, smoothies are a yummy way for your kids to get their
daily dose of fruit. Use non-fat vanilla yogurt, 100 percent orange juice
and a banana as a base, then feel free to experiment with variations of
frozen fruit in flavors that your child likes. Bananas are packed with
potassium and are a healthy heart food. build If your child prefers berries,
opt for strawberries or blue berries, both of which are an excellent source
of the vitamin C necessary for maintaining a healthy immune system.
Vegetables are one of the most challenging foods to get your kids to eat,
but by making them fun and more visually appealing your kids are more
likely to indulge. Use a crinkle cutter to cut carrots into strips and
bake them with a honey glaze until they are partially soft. Serve up with
a flavorful dip such as a peanut butter based one. Carrots are packed
with beta carotene which is converted in the body to vitamin A. Vitamin
A, along with the other nutrients found in this orange superfood such
as calcium, phosphorous and magnesium, help to build strong bones and
synthesize the protein needed to strengthen muscles.
With more than 345 milligrams of calcium in one 170 gram container of yogurt,
it is one of the best sources of calcium needed for healthy bone growth.
You can eat it on its own, mix it with granola or use it as part of the
base for smoothies and many scrumptious dips. You can also add a bit of
your favorite fruit to make it even more appealing and delicious.
Have you got any nifty tricks or scrumptious recipes that make eating time
more fun for your kids?