[Rania]

Amazingly nutritious foods you should always have in your kitchen and fridge and how to serve them so your child will eat them without a fuss.

1*Tomatoes

This one wins hands down because every tomato packs a big dose of lycopene, an antioxidant related to lower rates of cancer and heart disease. Tomatoes also contain loads of vitamins C and A, disease-fighting phytochemicals, and a fair amount of fibre especially in our diet in which tomatoes are exceeded only by potatoes! If your child won’t eat them fresh, grill them lightly with a little oil lycopene absorption is actually greater when tomatoes are cooked.


2*Paneer

paneer or cottage cheese is a mighty source of milk protein, besides calcium, iron and vitamins A and C. It is also not so high in bad cholesterol levels and saturated fats. The calories your child gets from paneer depends on how it is cooked: Served in a salad or lightly sautéed it is low in calories, but if fried, it can be calorific.

3*Chicken

Meat is the preferred source of protein for non-vegetarians and a lean white meat like chicken is the top choice: It has lower levels of cholesterol, saturated fats and trans-fats than red meats. It is rich in iron and a good source of vitamins A, E and K, some B vitamins, along with minerals such as iron, calcium and sodium. And chicken is a favourite with children.

4*Wheat Chapattis

Whole-wheat flourWhole-wheat chapattis are an important source of energy, carbohydrates, protein and fibre. They also contain a range of nutrients such as vitamin E, some B vitamins and minerals including sodium, iron, calcium, magnesium and zinc. With almost no saturated fats or cholesterol, they can be eaten with a meal or in a snack.

5*Bananas

Bananas are nutritional powerhouses, bursting with potassium, fibre and vitamin C. They also contain beta-carotene, a range of B vitamins, calcium, magnesium. They have no saturated fat or cholesterol. Contrary to popular perception, they are also low in calories (only 100 in a medium banana). They also contain pectin, a type of soluble fibre, which is believed to help lower “bad” cholesterol levels. A single banana has 1-2g protein and 30-36g carbohydrate and so can be considered as a complete nourishing meal in itself. The high levels of natural sugar in the banana provide an energy boost and the potassium in it is essential for muscle and nerve performance.

6*Orange

Orange juiceOrange juice is full of vitamins A, C and E, many B vitamins, folic acid, calcium and other essential minerals as well as phytochemicals. It is now being fortified with Omega-3 and Omega-6 fatty acids that are healthy for the heart. However, a glass a day is enough, or you may pack in too many calories.

7*Milk and Oat

whether made of oats or dalia, is a great start to the day for your child as it’s high in carbohydrates and fibre and low in saturated fats. This high-energy food is filling for the stomach and is good for your child’s metabolism. Besides, porridge provides calcium, phosphrous and protein for the growth of the bones. For making a more wholesome meal of this morning energy-booster, you can also add fresh or dried fruits and nuts to your child’s porridge. Leave the sugar out.

8*Fruit-veggie Salad

Fruit-veggie chaatChop a banana, a boiled potato and a tomato into a bowl, sprinkle a little chaat masala and a dash of lemon juice and what you have is a tasty treat full of vitamins, antioxidants and lots of power packed energy for your child. You can add peanuts for a crunchy zing. It’s a quick, nourishing snack for any time of the day, with all the goodness of bananas and tomatoes, plus the added appeal of potatoes, which most children relish.


9*Flavoured yogurt

Fruit-flavoured yogurt smoothie (straight or frozen somewhat like a sorbet) is full of calcium, protein and loads of probiotics. Yogurt is also low in calories – just don’t add too much sugar to it. Sweetened yogurt preparations are an ideal substitute for ice creams, making a wholesome, nutritious treat if your child has a sweet tooth.

10*Almond

Almonds are the stars of the nut family. Rich in heart-healthy phytochemicals and vitamin E, they also have B vitamins, fibre and calcium. They lower bad cholesterol and boost good cholesterol levels, and are an excellent source of Omega-6 fatty acids and proteins. Whole nuts can be a chocking hazard for children under 3 years, so grind them fine


11*Amla

It’s the miracle fruit, though it has to be disguised because it’s very sour and has a bitter edge. Amla has anti-ageing and immunity-enhancing properties, that make it a very important food for children. Ayurvedic practitioners have used it for treating a range of ailments such as indigestion, fever, liver problems, anaemia, hay fever, arthritis, cataract and even cancer.

12*Spinach

Spinach Popeye’s favourite is jam-packed with iron, vitamin A, C and E, protein, and folic acid, besides calcium and fibre. Sneak it into a pasta sauce, puree it into a tomato sauce or shred it into dal.


13*Fenugreek

Fenugreek is rich in calcium, iron, vitamins C and A, and sodium. It’s also a good source of fibre. Because it is a little bitter, it’s best to use a little at first to develop your child’s taste buds.


14*Carrots

Carrots are nature’s wonder drug, for the beta-carotene that turns into vitamin A in the body. They are rich in vitamins A, C and E, some B vitamins, and minerals like calcium, potassium, copper, iron and magnesium.

15*Peanuts

peanuts is a good sources of high-quality protein and essential minerals. While dal in some form is a regular at Pakistani meals peanuts boost the crunchiness of salads.

 

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[pakeeza]

Gooood Info

 

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Be Positive... Everything Gonna be Alright

[nehastar1]

usefull info

 

[Rania]

Thanks

 

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[(‘“*JiĢäR*”’)]

Nice Sharing

 

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