Getting children to eat healthy since childhood is very good for growth and development. Not only makes maximum growth, children are also free from various chronic diseases that might attack when he is an adult. To start this habit, of course you have to choose a variety of healthy foods. So, there are several types of healthy foods for children that you should always buy when shopping, what are the things?
List of healthy foods for children that must be purchased when shopping
Before you provide healthy food for children, you must prepare it first. The first step is to buy all the ingredients to be healthy and rich in nutrients. So, here is a list of ingredients to buy when you shop.
1. Food sources of fiber
Fiber-filled foods must always be in your shopping list. Because the fiber is good for digestion, normalizes blood sugar, prevents various heart diseases, and maintains an ideal body weight. These ingredients can make Fiber make you fuller, also good for digestion, blood sugar levels, heart health, and regulating body weight. You can find it in plant-based foods such as:
- Vegetable
- Fruit
- Nuts, like soybeans
- Whole grain cereal
- Pasta with whole wheat mixture
- Whole wheat bread
Try to choose fresh foods, such as fresh fruits and vegetables rather than canned or dried foods. Packaged foods contain high sodium and are not good for your little one.
2. Food sources of potassium
Not many parents know that potassium-source foods are very important. Therefore, it is not uncommon for children not to get enough potassium, even though potassium is very important for the nervous system, muscle function, and water balance.
Good sources of potassium are:
- Avocado
- Banana
- Melon
- Green vegetables (like broccoli)
- Orange juice
- Papaya
- Beans and beans
- Potatoes with skin
- Tomato
- Fish, shellfish and oysters
- Low or nonfat dairy products
- Nuts (including almonds, kidney beans, peas, peanuts, and soybeans)
3. Food source of protein
Protein is the most important body building agent. Children will need protein to support the growth and development of various body tissues. then, what are the good sources of protein?
- Egg
- Low-fat cheese
- Fish
- Lean meat
- Skinless poultry
- Cow's milk
- Soybeans and soy products (tempeh, tofu, oncom, and soy sauce)
- Yogurt
- Peanuts
- Grains
4. Food sources of fat
Your child still needs fat in their diet, but don't put too much in it. There are several types of fat that are better than others. Omega 3 fatty acids, for example, can help develop the brain in infants and children. When compared to saturated fats, omega 3 and unsaturated fats can prevent you from diabetes because it makes your body more sensitive to insulin. Here are foods that are rich in omega 3 and unsaturated fats:
- Salmon and tuna
- Egg
- Peanuts
- Grains
- Olive oil
- Canola oil
- Flaxseed (flaxseed)
- Products that use olive oil and canola oil (some types of butter, salad sauce, and bottle sauce)
The more diverse children's food, the more nutrients you get
If you are shopping for healthy food for children, don't buy the ingredients. The more variety of foods your child consumes, the more nutrients he can get. Because, there is no most perfect food that can meet nutritional needs.
Varying the food menu also prevents boredom in the child. If he is bored, he might go on a hunger strike. So, you can buy different food items every week, so the food menu is also different.
When buying healthy food for children, don't forget to pay attention to the food label
Don't just look at prices when shopping. Many mothers tend to see the price and brand of a food product. In fact, another important thing that must also be considered is reading the food label. Yes, there will be times when you will buy processed food. To find out the nutritional value of these food products, you can see the nutritional value.
Choose products that contain low levels of sugar, saturated fat and sodium. A food can be said to be "good" if each portion contains 5 percent or less of the capacity of sugar, saturated fat, or daily sodium. While food is said to be "less good" if each portion contains more than 20 percent or more of each sugar, saturated fat, or sodium.