What are the healthiest foods for kids? Didactic game "Buy exactly the same product in the store"

Do you want your child to develop properly and grow up healthy? Include healthy foods in his diet that will strengthen the body and saturate it with vitamins. From them are obtained delicious soups, casseroles, salads, appetizers, desserts and drinks. Every day you can please a young gourmet with new, original, and most importantly - healthy dish. So, what medical products are considered the most useful for the child's body?

Top 10 Healthy Foods for Kids

Sea fish. The product contains fluorine, iodine, B vitamins, protein, iron, polyunsaturated fatty acids. These components are required for normal development of cardio-vascular system, brain, organs of vision. In children's daily ration should include about 70 g of fish. It is advisable to choose not very fatty varieties: cod, pike perch, sea bass, hake. Prepare meals for children only from fresh fish. In the process of freezing, the fish loses some of its useful qualities. For kids 2-3 years old, give boiled fish. Baked or stewed fish can be introduced into the diet of children 4-6 years old. During cooking, carefully sort it out to remove all the bones.
Meat. Include in children's diet lean varieties meat - veal, rabbit, turkey. From 7-8 months you can start cooking for your baby meat puree or choose from the store. From 5-6 years of age, lean pork, beef, veal and rabbit meat can be included in the diet. it great source B vitamins, zinc, iron and protein. For small children, meat is served boiled or stewed. From 5-6 years it is permissible to cook meat dishes in the oven. But about meat broths in medical circles arose a large number of disagreements. There are studies that show that the broth contains a lot of active substances that enhance the production of enzymes. It creates additional load on children's digestive organs. A child should eat at least 100 g of meat per day.
Cereals. Every day the baby becomes more active, so his body needs to be replenished with energy. And the best choice become cereals. Rice contains B vitamins, amino acids, carbohydrates, potassium. Do you want to strengthen the children's body and strengthen it protective functions? Include whole grain wheat dishes on your menu. For example, bread or cookies. Buckwheat is very useful for children. It contains fiber, carbohydrates, vegetable protein, mineral components. And for breakfast, offer the baby oatmeal rich in zinc, iodine, magnesium and carotene.
Dairy products . AT children's menu must include milk, yogurt, kefir and cottage cheese. On the day the baby should eat 50 g of low-fat homemade cottage cheese and 1/2 liter of milk. Cook cheesecakes and casseroles for him 2-3 times a week. Dairy products contain animal fats and calcium. These components have a beneficial effect on gastrointestinal tract. invaluable for kids, because the product is very nutritious, "energizes" young tomboys.
Eggs. Give this product to children only in boiled form. Don't feed them raw eggs, which may contain infections and bacteria. It is better to buy eggs in the market, from a trusted hostess. What are the benefits of eggs? It has everything that a growing organism needs: zinc, protein, vitamins A and B, amino acids, minerals, phosphatides. A child should eat 1 egg per day. It is advisable to give it for breakfast - useful components assimilate to the maximum.
Liver. The offal contains vitamin A, which has a beneficial effect on the mucous membranes, skin, eyes and immune system. Chicken liver rich in copper, magnesium, calcium. Be sure to include it in your child's diet if he suffers from anemia. Liver should be given to children in the form of a liver pate. Children do not really like the smell and taste of this product, so when preparing dishes from it, you will have to show all your culinary skills.
nuts. The product is rich in vegetable fats, which, unlike animals, do not contain bad cholesterol. Nuts also contain fatty acids, which the child's body is still learning to produce. They are essential for good fat metabolism. Include hazelnuts, pine nuts and walnuts in the children's menu.
Water. Children should drink as much water as their body requires. You can't limit them to this. Especially it concerns summer period. Give priority to clean, filtered water. Water balance not restored by sweet juice or tea. 1-2 times a day give to the child natural juice. Cook it yourself. real juice cannot be bought in the store.
Fruit. Children should eat fruit every day. They contain beta-kerotene, vitamins and fiber.

Types and benefits of fruits for children:

- . The fruit is rich in zinc folic acid, vitamin A, calcium;
- . This is a real champion in potassium content. In a small amount, it also contains vitamins E and C;
- and - leaders in the content of vitamin C. They are simply irreplaceable in the autumn-winter period, when immunity weakens;
— blue grapes rich in anthocyanin, serving as a preventative colds;
- Excellent source of fiber and vitamin C
- rich in vitamin A, carothionides and fiber;
- Apples contain pectin. This substance removes arsenic and lead from the body. The composition of the fruit also includes fiber, which lowers cholesterol levels, vitamins A, B and C, iron. An apple is a natural simulator for children's gums and teeth.

Vegetables. What are the benefits of vegetables for children? They contain mineral components, water, vitamins, magnesium, calcium, carotene, etc. Vegetables are best given raw. Boiled or baked vegetables lose some of their useful substances. What vegetables are good for children? Cabbage, carrots, cucumbers, tomatoes, beets ... Feel free to give all the vegetables that grow in your region to the baby. You can, casserole, salad. However, children often refuse to eat vegetables, so cooking requires a little "magic". Make the muzzle of an animal out of vegetable circles, and a forest or sea out of stripes. Combine vegetables with other foods - the child is more likely to eat them.

The health of a child is probably the most valuable thing in a mother's life. When the child is healthy and cheerful, the mother is also happy! But in the matter of strengthening the health of children, one should not forget about the eternal truth: "You are what you eat." It's hard to imagine healthy child, absorbing incredible amounts of fast food and sweets and washing it all down with soda. In order for the child to be healthy, it is necessary to think about healthy food for children. We will tell you how to cook healthy food and what can be considered healthy food for your child.

Healthy vegetables for kids

Vegetables are useful for any person - regardless of his age. Another thing is that you need to take into account the peculiarities of your own digestion before eating certain vegetables. What kind of vegetation is healthy food for children?

According to doctors, vegetables should form the basis of a child's diet. Of course, no one says to transfer children to vegetarian diet, but it is better to increase the amount of vegetables in the child's diet.

If your child is often sick, he needs products that are natural antibiotics. It can be carrot, apple, celery, onion and garlic, olive oil. But keep in mind that young children and children with digestive problems should not be given onions and garlic - at least in raw form. In this case, these vegetables can be boiled and gradually added to other dishes.

If your child is prone to anemia, broccoli and cauliflower. If your baby suffers from constipation, carrots and beets will benefit him. Fennel and dill will help from colic - decoctions of these herbs will save the baby from colic.

Highly healthy food for kids is carrot and pumpkin. These vegetables strengthen eyesight and improve skin condition. Carrots and pumpkin can be stewed, grated and eaten raw, made from carrots and pumpkin salads. But remember - carotene is better absorbed with fat, so add olive, sunflower or butter to carrot and pumpkin dishes.

Highly useful vegetable for the child is a tomato. Tomatoes contain a record amount of nutrients, however, they must be eaten carefully. One tomato a day is enough to recharge the child's body with useful substances. An excess of tomatoes can hit hard on digestive system, pancreas and liver, so children need to eat tomato dishes carefully.

Beloved by many children, baked potatoes have become such a desirable product for a reason. The fact is that a baked potato helps to reduce the manifestations of stress, calms and helps children cope with emotional overload. Baked potatoes are especially useful for first graders, children who have begun to walk in Kindergarten and children exposed to other stresses.

The best way to introduce vegetables into your child's diet is to make vegetables into salads or stews. But in an effort to make the dish tastier, in no case add hot spices to it or great amount salt. You can add dill, parsley, celery, or bay leaves to improve the taste of healthy foods for children.

Dairy and sour-milk products useful for a child

The digestive system of children sometimes fails, which manifests itself in the form of dysbacteriosis. Fermented milk products, primarily kefir and yogurt, have long been recognized as the best remedies for dysbacteriosis and for the prevention of this unpleasant disease. Let this healthy food for children will always be in your refrigerator.

You can buy kefir, take it in a dairy kitchen or cook it yourself. This product contains the necessary children's body calcium, normalizes digestion. There are many interesting dishes with kefir - and in summer, okroshka is a particularly common dish. You can simply drink kefir, mix it with herbs or jam - the main thing is that the child likes it!

Yogurt - the best remedy from dysbacteriosis. Only for real healthy food for kids you can name not the yogurt that can be stored for a month or more, but live yogurt, which has a short shelf life (about a week). Such yogurt can be prepared at home or found in the store, after carefully reading the composition and obtaining information about its shelf life.

The list of useful products for children also includes hard cheese, which can be given to a child after a year. Hard cheese contains the substance tryptophan, which calms the nervous system and relieves stress. True, it is worth remembering that cheese is enough heavy product so it must be consumed in moderation. You can add cheese to salads, sprinkle it on dishes, or eat it as a snack.

Cottage cheese is good for children as a source of calcium. Cottage cheese can be given to a child in pure form, mix with jam or herbs, you can make casseroles and pastries with cottage cheese. But keep in mind that during heat treatment, many useful substances in cottage cheese are killed - therefore it is better to give the child cottage cheese still in its raw form.

Well, milk and butter closes the list of useful products for children. A child can simply enjoy a sandwich with butter, washed down with milk, or have milk porridge with fruit and butter for breakfast. Everything is limited only by your imagination and tastes of your child.

Healthy fish and meat dishes for children

Fish and meat are important sources protein, calcium and iron. Meat is necessary for a child for normal hematopoiesis and prevention of anemia, and fish helps to keep teeth in order and contributes to the normalization of metabolism.

It is necessary to start introducing meat into the child's diet with chicken and rabbit meat. It is quite dietary, easy to digest and does not overload the stomach. Then you can already introduce beef into the child's diet, and older children - pork.

Healthy food for children from meat and fish there will be soups on low-fat meat broth, steamed or oven fish, stew, meatballs or steamed cutlets. The main thing is that meat and fish meals were not greasy or heavy.

Healthy carbs for kids

Carbohydrates - main source energy in the diet of a child and an adult. The healthiest carbohydrates for kids are cereals, whole grain breads, and durum wheat pasta. These products are the richest sources B vitamins that regulate the work nervous system.

With whole grain bread, it is useful to make sandwiches for a child, and boil cereals for breakfast or as a side dish in main meals. Without the fiber contained in cereals, the normal functioning of the intestines is impossible.

Durum wheat pasta is useful for children suffering from hyperexcitability or stress.

Healthy fruits for kids

Fruits are very tasty and healthy. That is why fruits are so loved by children. How is it right to give this healthy food to children, and what fruits are considered the most beneficial for the child's body?

Most healthy fruits for a child are bananas, apples, peaches and grapes. Apples contain iron, vitamin C, folic acid. Thanks to this, apples are an excellent prevention of anemia, strengthen the immune system and contribute to the full development of the child. And the record amount of pectins contained in apples helps the child's digestion.

Bananas help children with digestive problems and enrich their diet useful trace elements and vitamins. Vitamin A, B vitamins, iron, magnesium and phosphorus are only a small part of the beneficial substances found in bananas.

Grapes, despite the large amount of sugar, are very useful for children. It strengthens the walls of blood vessels, promotes full-fledged work kidneys, helps in the work of the heart and improves blood clotting.

If your child does not eat well, peaches will help you. They increase appetite and also aid digestion.

This healthy food for kids can be prepared in different ways. Some children love fruits only raw - and they don't need anything else. Other children like compotes or baked fruits (for example, baked berries). And everything would be fine, but with prolonged heat treatment, all the benefits of fruit are lost, so when cooking compote, do not let it boil for longer than 5 minutes. To make the compote rich, remove it from the heat and wrap the pan tightly with a towel. So the benefits of fruit will be preserved, and the taste will not suffer.

By the way, on fruit compote you can cook very healthy food for kids- fruit porridge! Take fruit compote instead of water or milk and cook baby porridge on it. Such porridge will get unusual taste and your child will love it.

Specially prepared fruits can successfully replace sweets that are harmful to children. For example, when long cooking apple jam turns out to be delicious marmalade (although, of course, there are almost no vitamins left in apples prepared in this way). Sweets can be replaced with candied fruit, and ice cream with frozen berries.

And remember: healthy food for children does not imply long-term heat treatment- and even more hot. Eating raw, steaming or in the oven - that's what will help you make healthy and tasty food for children!

1. Nuts and nut butter.

According to latest research According to the American Academy of Allergy, Asthma, and Immunology, potentially allergenic foods such as nuts are safe for babies over 6 months of age if they are already familiar with grains, fruits, and vegetables. Nuts are a storehouse of trace elements. Peanuts, cashews, and almonds are high in protein, healthy fatty acids, vitamin E, and minerals such as manganese, potassium, and iron. At the age of one year, babies, of course, cannot eat such solid food. A worthy alternative to nuts in this case is nut butter. Start introducing it into your baby's diet gradually: try adding a small amount to porridge or mashed potatoes.

You can buy pasta in large supermarkets or online stores, but you can cook it yourself. For this you will not need anything but nuts. Roast them in the oven. To do this, pour them in an even layer on a baking sheet and set at 180 degrees for 25 minutes. Next, remove the husk if you took peanuts. Final and most main stage, - grinding nuts in a blender. At some point, they will begin to release oil - it is this that will turn the nut crumbs into a paste. This may take 6-15 minutes depending on the power of the blender. Honey can be added if desired. Ready pasta can be stored for a couple of weeks in a closed jar.

It's almost the perfect food for a baby. They are easily digestible and contain folic acid, iron and choline, protein, vitamins A, D and E. Boil an egg, puree the yolk and mix with breast milk or infant formula to a consistency that a child can handle at their age. From 8-9 months, the baby can be given hard-boiled protein and an omelet, cut into small pieces.

Don't be afraid of fats: their role in development child brain and the nervous system has long been proven. Saturated fats and cholesterol should not be completely eliminated from the diet of children under 2 years of age. In addition, fats promote satiety, help to better absorb fat soluble vitamins and make food taste better. Therefore, some time after the child has tried one-component puree, start adding a little butter. Choose organic to reduce your baby's exposure to pesticides. And a little later, do not forget to include other sources of fat in your child's diet: avocados, olive oil, yogurt and cheese.

4. Beans and lentils.

These legumes are rich in protein, iron, folic acid, zinc and manganese. Soak beans for several hours or overnight in water. Strain and cook until very soft. Red lentils do not require soaking, as they cook very quickly. Puree cooked beans, or leave whole if baby is over a year old. Add them to soups, vegetable mixes, and stews once your little one is ready for more complex meals.

5. Fish of the northern seas.

Include salmon, tuna, herring and sardines in the children's diet: they are essential sources of polyunsaturated fatty acids that play important role in normal functioning retina and brain development. Especially these acids are important for children during the first two years of life.

For the little ones you can cook fish in the following way: just bake it, separate from the bones, skin and puree. Then mix with breast milk or infant vegetable formula. For older kids, just cut the fillet into small pieces or cook salmon cutlets:

Mash the fillet with a fork. Add 2 tablespoons of breadcrumbs, an egg and ground pepper, mix thoroughly. Shape into patties and roll in the remaining breadcrumbs. Fry over medium heat for 3-4 minutes on each side until golden brown.

6. Herbs and spices.

After you get your baby accustomed to solid foods, gradually begin to feed him the dishes that the whole family eats. To prevent such a transition from being abrupt, add various seasonings to baby food: this will help the child get used to the future diet. But do not overdo it, and, of course, avoid such hot spices as chili: the children's stomach is still too weak, and it may not be able to cope with such a load.

Here are some combinations that you can offer a little gourmet: applesauce with cinnamon, cauliflower with nutmeg, meat sauce with cumin or oregano, vegetables or chicken with thyme, avocado with cilantro, fish with parsley or lemon.

Doctors recommend introducing tofu into a baby's diet after a year of life, despite the fact that it is potentially allergenic product. Tofu contains iron, zinc and a lot of protein. No wonder it forms the basis of the nutrition of vegetarians and vegans.

Tofu can be fried, baked, boiled and used in the preparation of both main dishes and desserts. It is very soft and easy to chew, so your child will surely enjoy dishes with it.

8. Wheat bread and crackers.

Some parents restrict their children from eating foods containing gluten. They hope, therefore, to further reduce the risk of developing celiac disease. But, despite many studies showing the harm of gluten, there are also studies that suggest that its complete absence in the diet of children can even increase the risk of developing this. autoimmune disease. Therefore, it is so useful for young children to give cereals, whole grain wheat bread or biscuits for breakfast.

9. Yogurt without additives.

Choosing such a product when supermarket shelves are full of fermented milk products with all sorts of flavors seems contradictory. common sense. But the fact is that yoghurts with flavors and flavorings can contain up to 3 teaspoons of sugar in one small jar. The child will easily get used to the sweet taste, and will no longer want to eat regular yogurt. Therefore, up to a year and a half, give them to your baby only without additives: at this age, children are less picky about food. But do not forget to choose a product with a fat content of at least 2%, as young children should gain half daily allowance calories from fat.

10. Red meat.

It is traditionally believed that the first "adult" food for children should be porridge. But research from the American Academy of Pediatrics has shown that red meat can and should be added to a baby's diet. The iron and zinc contained in it are absorbed much better than from cereals. In order to improve the absorption of these elements, combine meat with fruits and vegetables rich in vitamin C. No wonder meatballs are served with tomato sauce!

Video recipe: homemade peanut butter

Proper nutrition is key excellent health children and adults, so that a strong spirit dwells in healthy body, you need to eat healthy foods rich in vitamins, micro and macro elements, etc. Especially it concerns baby food because it depends on the diet physical state, mental activity"small" person.

The benefits of proper nutrition for a child

In order for the baby to develop correctly, his organs work as expected, he himself was active and cheerful, his menu should be full of useful products. What foods will be the most useful for children in different ages, we will explain below.

Talking about the most useful products for the child's body, it is difficult to discover America. Traditionally, these are: dairy products, cereals, vegetables and fruits, fish and meat, eggs, nuts and some other food. Let's take a closer look at what and why is useful for children at different ages.

The most useful products for a child from 1 year

This is very important age for the formation of eating habits in a child, taste. If earlier the child ate mainly milk and infant formula, now this is not enough for him. “Adult” products are gradually introduced into complementary foods, while it is impossible, of course, to feed the child from your table.

He must receive without fail milk and products from it. Cottage cheese, kefir, yogurt, fermented baked milk, like milk itself, are rich in calcium, which is necessary little child for proper growth of bones and teeth. In addition, sour-milk products can improve the baby's digestion and relieve constipation.

Of course, a useful food product for children at any age are various cereals. No wonder, for example, oatmeal is often used as a first food. It contains many essential nutrients, including vitamins, minerals, micro and macro elements, amino acids. Hercules is also useful for digestion and is able to protect the walls of the stomach from harmful effects. Millet porridge contains vitamins A, C, D, E, B, unsaturated fatty acids, rice is rich in slow carbohydrates, potassium, B vitamins, amino acids, and buckwheat also contains vegetable protein, vitamin B complex. Cereals are rich in fiber, which also has a positive effect on intestinal motility, cleanses the body of harmful substances. A particularly useful product for a child in a year old will be milk porridge.

Vegetables are necessary for children of any age, including one-year-olds. They contain a large amount of water, rich minerals, vitamins. Children should be given fresh vegetables steamed, sometimes fresh frozen. Broccoli contains a lot of fiber, which will positively affect the digestion of the baby. Due to the presence of calcium in the composition, the bones of the child will be strengthened. And vitamin C, which is also abundant in broccoli, will form and strengthen the immune system. Not surprisingly, broccoli is also often given to babies as a first food. This type of cabbage is rich in other essential vitamins, unsaturated fatty acids and even proteins.

A particularly useful product for children from one year old is beets. It is not only a source essential vitamins, but also the iron necessary for babies. Beets will help to cope with constipation, improve the digestion of crumbs. However, you should not give your child a lot of beets and feed this vegetable if there are contraindications (for example, diathesis).

Fruits are necessary for a growing organism due to their high content in the composition various vitamins(C, E, A, K, etc.), fiber, micro and macro elements. Each fruit contains a certain set of nutrients needed by the child's body. Melon, for example, contains folic acid, which is necessary for the formation of tissues in the child's body and is able to normalize the functioning of the nervous system. Iron will increase hemoglobin levels. Apples are rich in pectin, which will help the child's body to remove harmful substances. fruit acids contribute to good digestion.

A useful product for the health of children from a year is meat. It must be included in the diet of the baby. It is a good source of protein, which is a building material for the human body. Red meat (beef, veal) contains a lot of iron necessary for the children's body. The B vitamins found in meat products, are necessary for the health of the nervous system and good metabolism. Meat is also introduced among the first products. Amino acids are needed for proper development baby. Children from 1 year old can also be given lean pork, turkey, beef tongue.

Fish dishes are also very useful for kids. Those who are one year old are given fish soups, meatballs, boiled fish. Fish is rich in phosphorus, omega-3 fatty acids, vitamin D, necessary for the absorption of calcium. Therefore, the fish introduced into the diet of the baby will provide a clear mind, good memory, strong bones. Children will benefit from: hake, cod, pike perch, sea bass.

Useful products for children from 2 years

Lean meats (especially beef and turkey), in the form of steamed cutlets, meatballs, are very useful for children over two years old. Not more than once a week for children with normal level hemoglobin should be given by-products.

Meat dishes 1-2 times a week should be replaced with fish. From the age of two, the baby will be useful sea ​​kale in small quantities.

An egg is considered an incredibly useful product for a child of 2 years old. Everyone knows that they contain the protein necessary for the construction of cells and tissues in our body. The B vitamins in this nutritional product are essential for metabolic processes body and strengthen the nervous system. Vitamin A is needed by the child for good vision. Half an egg per day or a maximum of 3 pieces per week should be included in the baby's diet.

At least half a liter of milk and fermented milk products should be consumed by a child from 2 years of age per day. It is also useful for children to give cheesecakes.

Wheat and Rye bread will benefit the child's body. But from the introduction of whole grains into the diet, you need to refrain.

Buckwheat and oatmeal will render the greatest benefit baby over 2 years old. Rice, millet and semolina can also be given from time to time. It is useful to enrich cereals for children with dried fruits. Also, on their basis, sometimes cook compotes and jelly. But it is unnecessary to give a lot of dried fruits to the baby.

Useful products for children from 4 to 6 years

A growing body needs a lot of energy. Especially large energy expenditures occur in children from 4-6 years old, children grow rapidly, move a lot, receive more and more new information.

The main amount of protein the child should still receive from meat and fish. Salmon, containing essential omega-3 fatty acids, is not only incredibly healthy for preschoolers, but also has pleasant palatability, thanks to which it will certainly not be difficult for the child to feed a healthy dish. The main thing is to get the bones out of the fish so that the child does not choke.

From the age of 4,5,6 it is useful for a child to give various nuts. They contain many vitamins micro and macro elements, fatty acid. Fatty acid the child's body is not able to produce itself, the more valuable for him such a product as nuts. Walnut, hazelnut, Pine nuts most helpful for kids. We also advise you to find out.

Fermented milk products, especially those enriched with lactic acid bacteria, are necessary not only for the proper growth and development of the child, but also for strengthening the immune system.

Important Rules

When forming a child's diet, it should be remembered that nutrition should be varied. This is necessary not only so that the baby does not get bored with the same products. This is important because anyone, even the most useful product, can be used in moderation, otherwise it will not bring benefits.

When giving fruits to big children, you do not need to cut them into small pieces, and even more so, give them in a grated form. The baby needs gum massage, which he will get by biting and chewing on hard fruits.

Instruction

Milk. The calcium and phosphorus found in milk are essential for the healthy development of bones, teeth and nails. Milk also contains wide range other essential nutrients like protein, zinc and vitamins A, B2 (riboflavin), B6 ​​and B12, iodine, nicotinic acid. One or two glasses of milk a day are good for growing ones. If your kids don't like milk, add cocoa to it or make milk puddings.

Broccoli is one of the best vegetable sources calcium, which improves vision and prevents cell damage. Other nutritional components in broccoli are iron, magnesium, phosphorus, potassium, zinc, folic acid, and fiber. Broccoli is also good source vitamins of group B and vitamin A, improves digestion and the functioning of the nervous system. It is best if the broccoli is raw or lightly stewed to get maximum benefit. If your child doesn't like broccoli, you can try putting it in a soup or stew.

Blueberry. These tiny berries are wonderful nutritional value. Blueberries are one of the richest foods in antioxidants that help protect the body from harmful toxins. In addition, blueberries have antiviral and antibacterial properties. Thanks to their high manganese content, blueberries help strengthen bones and high content vitamin C supports immune system. Blueberries also contain fiber, folic acid, iron, magnesium, and B vitamins. You can add the berries to yogurt or muesli.

natural yogurt contains beneficial bacteria which boost immunity and promote digestion. Yogurt also contains calcium, proteins, carbohydrates, B vitamins, zinc and phosphorus. Eating yogurt and kefir daily promotes healthy bones and teeth. If your child doesn't like plain yogurt, you can drizzle it with honey or maple syrup, or add fruit to it.

Oatmeal is considered one of the best products for breakfast, giving energy for the whole day. Studies show that children who eat oatmeal for breakfast have better attention spans. Oatmeal contains important nutrients like vitamins B and E, potassium and zinc which help brain development. Oats are also a good source of soluble and insoluble fiber, which help keep you full longer. Oatmeal is not only in the form of porridge, but also as muesli with fruits, as well as oatmeal cookies and bars.

Cheese is a nutritious food that contains large amounts of calcium, vitamin B12 and phosphorus. In addition, cheese is a good substitute meat because it is a rich source of easily digestible protein. Also, a piece of cheese after eating helps to avoid tooth decay. Make sandwiches with butter and cheese for children, cook cheese soups.