These food groups growing children should eat every day

Food good for the brain

Egg

The dish is rich in essential nutrients related to brain health such as protein, omega-3 fatty acids, zinc, choline, lutein. Choline is a micronutrient found in egg yolks, which can help the brain function normally, regulate mood and memory. Parents adding an egg to their toddler’s daily diet can help their baby’s mind function effectively. Children should eat boiled, steamed or fried eggs with vegetables and tubers.

Whole grains

This cereal contains fiber, vitamin E and omega-3. Fiber can help children stay full for a long time, vitamin E and omega-3 support brain development and improve cognitive function. Eating whole grains is one of the ways for the body to get enough vitamin E. Parents should add whole grain bread, brown rice, barley, and oats to their baby’s diet.

Milk

In addition to providing calcium, milk is rich in protein and B vitamins necessary for the development of brain tissue. Calcium, magnesium and vitamin B12 in milk help build strong bones and teeth in children.

Foods that boost immunity

Berries

Fresh berries such as strawberries, blueberries, and raspberries contain a lot of vitamin C, which is necessary for immunity, protects cells from damage, and promotes brain development. If your baby refuses to eat berries, parents should combine the food with yogurt and process it into a smoothie.

Yogurt

The dish is rich in beneficial bacteria that are good for digestion and fight infections. Yogurt contains a lot of calcium and protein, promotes strong bones, increases the feeling of fullness for a long time, and strengthens the baby’s resistance.

Carrot

The bright orange vegetable provides a lot of beta-carotene – a nutrient that the body converts into vitamin A, enhancing vision and immune health.

Weight gain foods

Fruits and nuts

Fruits like bananas and pears are high in calories. Bananas are rich in potassium and fiber, and pears are rich in vitamin C. Parents can make banana cakes, donuts or smoothies depending on their baby’s preferences. In addition to fruits, nuts such as almonds, pistachios, walnuts, raisins, cashews… provide energy, promoting children to gain healthy weight according to age.

Cheese

This food is high in fat and calories, rich in vitamin D and calcium. Vitamin D helps children’s bodies absorb calcium well, which is necessary for bones to develop and achieve optimal stature.

Peanut butter

Peanut butter contains healthy oils and fats that growing children need. Antioxidants in peanut butter can protect nerve membranes, and thiamin helps the brain use glucose to maintain activity. As a result, children gain weight and improve cognitive function more effectively. Parents spread nutritious nut butter on toast or whole grain crackers for their children to eat.