KOMPAS.com – From the age of five, children must eat foods that contain lots of nutrients for growth, development and health.
Their diet should include plenty of carbohydrates, fruit and vegetables, plus some protein and dairy alternatives.
Encourage children to eat healthy food with the following nutritious and delicious recipes for every night of the week, quoted from the BBC Good Food page.
Also read: 7 Healthy Foods That Don’t Go Bad Easily, There’s Chocolate
1. Fish fingers and peas
Children should eat at least two servings (around 140 grams) of fish per week, one of which is oily fish such as salmon or mackerel.
Fish provides protein as well as several vitamins and minerals. Serve fish fingers with potatoes and vegetables such as peas.
Also read: 8 Healthy Foods to Relieve Stress, There is Matcha
2. Scrambled tofu
These tofu scrambles are a great breakfast idea for kids, especially if they’re not a fan of eggs or can’t eat eggs.
Tofu is low in saturated fat and a good source of essential fatty acids, protein, and calcium. Scrambled tofu with vegetables such as tomatoes or sweet corn.
Also read: Spinach Salad Recipe, Healthy Food for Dieters
3. Salmon fried rice
Salmon fried rice could be an idea for a dinner menu. Salmon is a source of vitamin D and omega-3 fatty acids.
Vitamin D is needed for growth and development, and can maintain healthy bones and teeth in children.
Also read: 5 Tips for Cooking Quinoa to Make It Soft Quickly, a Healthy Food Menu
4. Mac and cheese with vegetables
Kids will love mac and cheese, add vegetables like spinach and cherry tomatoes.
Cheese offers calcium, protein and vitamin A. If you can’t consume dairy, you can look for other alternatives.
Also read: Want to eat sweets? Try Replacing These Healthy Foods…
5. Chicken satay and peanut sauce
If you are bored with processed chicken, you can make chicken satai with peanut sauce for a sweet and savory taste and not spicy.
Chicken meat contains vitamin B12, zinc, healthy fats, protein, and choline, chicken is a food ingredient that supports children’s growth.
