Crucial ingredients for a healthy diet for kids


When we talk about growing up, we can’t deny that childhood is the most important stage as the brain, bones, teeth and all the other parts grow rapidly and change at this period.
However, this stage is when the person is super active. He plays, runs, goes to school, and make a lot of activities that need moving and thinking, so he needs a healthy diet for kids to get all the needed nutrients which help him grow up and be active without any problem.
A psychiatrist Drew Ramsey had once said in her book The Happiness Diet and Fifty Shades of Kale that the first years of the person are critical for the development of the brain of a child, and the kinds of food he eats plays the biggest role to maintain the highest level of focusing and developing the cognitive skills.

A healthy diet for kids

To help your kids stay strong, active and lively, you need to choose a healthy diet for kids. Actually, these 5 foods are really healthy and important for your kid to grow up and get a strong body, bones, brain, and teeth. 


Eggs are one of the most important foods for a healthy diet for kids because it provides the body with the needed protein and nutrients. For a long day at school, make sure that your kid starts with a breakfast containing eggs. 

How to Serve Eggs: 

There are millions of recipes containing eggs, but combining scrambled eggs with a whole-grain tortilla can be one of the best filling breakfast for your kid. It is a protein-carb meal with no sugar, and it works great as a late-afternoon snack too.
Other times, you can also try making egg salad containing a lot of veggies or a few deviled eggs.

2.Greek Yogurt

As we all know, fat is very important for our body, especially to brain health. Moreover, full-fat Greek yogurt is even better than the original yogurt because it contains more protein.
Greek yogurt plays a vital role in keeping the brain cells in good form

How to Serve Greek yogurt:

Mix Greek yogurt with some fun mix-ins. Try cereal and blueberries, chocolate chips, etc.. or maybe something salty. There are many options, prepare what your kids love more, but make sure to add veggies or fruits as much as possible. 


Greens are one of the amazing components which must be included in the healthy diet for kids, especially spinach and kale which contain a lot of folate and vitamins. These two greens are packed with antioxidants and other vitamins and nutrients which are necessary for the growth of the body and brain. 

How to Serve greens: 

It is too tough to convince a kid to eat greens as salads are not their favorite recipe.
Try some special recipes like putting greens in a pizza with some cheese, or whipping them into smoothies for snack time. You can also try adding some spinach to omelet or lasagna, it will be fantastic.


Another amazing food for a healthy diet for kids is fish. It is a good source of vitamin D and the best source ever of omega-3s. Omega 3 is found in salmon, sardines, tuna, etc… and it protects the cells of the brain from declining mental skills and memory loss.
According to Bonnie Taub-Dix, if you consume more omega-3s, your brain will function and focus better.

How to Serve fish:

The healthiest way to eat fish is to grill it and serve it with a sauce for dipping.
You can also add some tacos.

5.Nuts and Seeds

Both nuts and seeds are rich in protein, essential fatty acids, vitamins, and minerals, which make them a vital need for a healthy diet for kids.
They are good for the nervous system and the mood as well.

How to Serve Nuts and Seeds:

You can always make sandwiches of peanut butter or sunflower seed butter or spread the seeds themselves on whole-grain crackers or bread.

Read also: Top 6 Nutritional Needs For A Child

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