The 6 healthiest foods for kids

1. Fruits: Fruit makes the perfect snack. Cut up an apple to fill up their tummies before dinner. The more colour, the better. "Blue and purple fruits and vegetables (like blueberries and eggplant) contain resveratrol, a powerful antioxidant known for its cancer-fighting and heart-health properties."


2. Vegetables: Get creative when adding veggies to your child's plate. "If they like tacos, put extra onions and diced celery in the taco meat, then add tomatoes and lettuce," Dr. Harlan suggested.


3. Nuts: "Nuts are a great way to get healthy fats and build energy," Dr. Harlan said. Make your own trail mix using nuts, seeds and dried fruit. Keep it in the car for an afternoon energy boost.


4. Peanut butter: Peanut butter is an ideal source for protein, vitamins, magnesium and dietary fibre. Peanuts are also well-known legumes. According to Dr. Harlan, when combined with whole-wheat bread, peanut butter can be the perfect sandwich for your child's lunchbox. "It's a healthy sandwich providing them with a serving (or two) of legumes every day

5. Fish:  Convincing little ones to eat fish can be tricky. Try serving various types of fish until you find what they like. Tuna fish, which provides protein and omega-3 fatty acids, can be a healthy and kid-friendly fish option.


6. Cheese: Whether you spread it, melt it or serve it in chunks, cheese is an ideal addition to your child's meal. Serve it with whole wheat crackers for a scrumptious snack. Fat-free cottage cheese or ricotta cheese are also ideal sources of protein



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