In recent years, the World Health Organization has raised concerns about the increasingly alarming trend of obesity among adolescents. One of the main reasons for this is unhealthy nutrition and children’s growing dependence on junk food. For a large percentage of children, unhealthy foods such as hamburgers, pizza, chips, croissants, and sugary, processed snacks have become a regular part of their daily diet.
So, how should a healthy menu for children be organised? What are the best superfoods to support their growth, and what must not be missing from their nutritional culture?
The answers are simple – natural, affordable, and nutritious foods.
Here are 10 food groups that should be a basic part of every child’s diet to promote good health and development:
- 1. Fruits (especially seasonal and citrus fruits) – for a strong immune system. Rich in Vitamin C, Vitamin A, B6, B12, and dietary fiber.
- 2. Vegetables – for energy and good vision. High in antioxidants, folic acid, selenium, iron, beta-carotene, magnesium, potassium, and flavonoids.
- 3. Nuts – for memory and brain function. Contain potassium, calcium, iron, magnesium, phosphorus, vitamin E, iodine, vitamin B3 (niacin), and omega-6 fatty acids.
- 4. Legumes (lentils, peas, beans, green beans) – for a healthy digestive and urinary system. Excellent source of plant-based protein, fiber, B vitamins, and essential amino acids.
- 5. Dairy products (yogurt, cheese, cottage cheese) – for healthy bones and teeth. Provide the necessary calcium and probiotics for bone development and gut health.
- 6. Eggs – for muscle and nervous system support. Rich in Omega-3 fatty acids, B vitamins, zinc, lutein, and zeaxanthin.
- 7. Fish – for brain development. Provides high-quality protein, omega-3s, essential amino acids (phenylalanine, lysine, tryptophan, etc.), and vitamins A, B1, B2, B12, along with minerals such as magnesium, phosphorus, selenium, and zinc.
- 8. Honey – has antimicrobial and probiotic properties. Contains antioxidants and beneficial bacteria including various strains of lactobacilli and bifidobacteria.
- 9. Whole grain pasta – for energy and digestive health. Contains complex carbohydrates, plant-based protein, B vitamins (especially B1), vitamin E, and minerals such as potassium, phosphorus, calcium, and magnesium.
- 10. Dark chocolate (in moderation) – for heart and brain health – Rich in antioxidants and polyphenols that support circulation and cognitive function.
“Take care of your body. It’s the only place you have to live.” – Jim Rohn
We also offer you a way in which these healthy foods should be distributed in children’s healthy menus:
Don`t forget!
Good nutrition and a balanced diet help children grow up healthy and strong.
How to Organise a Healthy Child’s Menu:
- Include a variety of the above food groups daily.
- Cook meals using healthy methods: boiling, baking, or steaming.
- Avoid frying and highly processed or packaged foods.
- Minimise sweets, sugary desserts, soft drinks, chips, and fast food.
- Create healthy eating habits early on – the best way is by setting a positive example as a parent or caregiver.
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