Food plays a very significant role in the development of a child. So, it is of utmost importance that we pay attention to the food we give to our kids. Children must receive nutrient-rich foods in order to strengthen their immune system and keep them healthy. If your child is weak, then he needs to be given food that contains more calories.
If your child is underweight then he will feel tired while doing any activity, like reading, writing, playing outdoors etc. It is, therefore, necessary that you give your child calorie-dense foods so that he/she can lead a healthy life.
Here is a list of some common calorie-dense foods that you can include in your child’s diet:
Banana contains vitamin B12, B6, iron, phosphorus in abundance, which provides energy to children throughout the day. You can cut it and add pieces of banana to milk or give it your child in the form of a shake.
2) Ghee and Butter
Ghee contains an abundance of fat, Vitamin-A, and Vitamin-E and it helps to make the children’s mind sharp and the physical growth of their body also increases.
Eggs are rich in protein, power and minerals and they help in fighting allergies. The yellow part of the egg has very high-calorie content which helps a lot in the physical development of the child.
Cheese is one of the favorite food items for most children. It is often used as a topping or added to make food rich and delicious. It contains high amounts of protein, calcium, vitamin B2, B12, phosphorus, and magnesium.
Potato is the most favorite vegetable of children. We can feed our children by mashing, boiling or frying potatoes. It is the chief source of carbohydrates.
6) Fatty Fish
Fish is considered to be the main source of lipoprotein, omega-3, and protein. It is very beneficial for children’s health.
7) Nuts and Dry Fruits
Nuts and dry fruits play an important role in the physical and intellectual development of children. They can be taken along with the milk or by soaking them overnight and peeling and consuming in the morning. They help in boosting the development of child’s brain.
Milk is an integral part of our diet. It contains fats, proteins, vitamin B-12 in abundance. Milk contains lots of calories and so, it must be included in your child’s diet.
9) Whole Grains
Grains such as rice, millet, oatmeal, are very beneficial for the health of children. They are rich in fiber, protein, and carbohydrates. They help in providing energy to children.
Avocados are rich in vitamin B6, E, C, K and fats and they also have a very high-calorie content. Children love avocados due to their rich, buttery and creamy texture.
Pulses are rich in nutrients. They contain plenty of protein, magnesium, calcium, iron, fiber, and potassium. Pulses are easy to digest. Most of the children do not like pulses, so in order to feed them, we need to mix them along with green vegetables so that the taste is camouflaged.
Whenever you prepare a meal for your child, keep these nutrients and their calorie content in mind.
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