How to make effective meals for kids

A balanced diet is very important for maintaining a healthy lifestyle. Kids need vital nutrients like proteins, vitamins, and minerals to help them grow. Meals can be made interesting and delicious for children to keep them focused on good and healthy eating habits. A colorful meal is a key to their healthy eating.

Things You'll Need

• Green vegetables
• Cauliflower
• Bell peppers
• Tomatoes
• Red cabbage
• Cabbage
• Strawberries
• Blueberries
• Raspberries
• Cranberries
• Bananas
• Grapes
• Grapefruit

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Instructions

Colorful eating

• 1

  Whole grains are healthy

  Make meals with whole grains like wheat, rice, millet, quinoa and legumes to provide a good amount of fiber and proteins. The American Heart Association (AHA) recommends two to seven ounces of grains per day. Make pastas and breads from multi grains.

• 2

  Vegetables are important

  Add colorful vegetables to the diet. Green leafy vegetables like spinach, cabbage, broccoli, green beans, celery, carrots, red and green bell peppers, peas, and beetroot are very good sources of vitamins, minerals and iron. AHA recommends about one to three cups of vegetables per day to make a healthy diet.

• 3

  Fruits are the powerhouses of antioxidants

  Serve fresh fruits as snacks. Fruits have plenty of folic acid, vitamin C and other nutrients essential for being healthy. Have blueberries, strawberries, and any colored fruits which are good sources of antioxidants required for proper brain function.

• 4

  Juices are refreshing

  Blend fresh fruit juices instead of sweetened juices or sodas. A blend of fruits can provide healthy nutrients for a growing body.

• 5

  Fish provides omega 3

  Avoid fried foods and incorporate fish and nuts in their diet to provide a good source of omega-3 fatty acids. AHA recommends avoiding fried fish to avoid saturated fatty acids and cholesterol consumption.