5 Must-Have Foods in Your Kid’s Meal Plan

5 Must-Have Foods in Your Kid’s Meal Plan

Meal planning is one of the most crucial aspects for parents, which if done right can go a long way in supporting your kid both mentally and physically. And being a parent, you must have encountered the challenges of making your kid gulp down juices and milk, or sneaking down healthy greens down their system.

With so much, it becomes a difficult task for the parents to make sure their kid is having the perfect meal every day and is not trading their plate of salad with potato chips or instant noodles. When preparing a food chart for kids, here are some of the must-haves that you ought to include for the sake of their overall development and growth. 

Fats and Oils

Fats and Oils plays an important role in a kid’s meal plan. They are one of the most important must-have ingredients in the healthy food charts for kids. Not only do they act significantly in the development of your child’s brain but also support them in attaining their optimum growth potential. Fat is used in the human body as fuel which in turn assists the body to absorb the fat-soluble like vitamin A, vitamin D, vitamin E, and vitamin K. Fatty foods might be linked with strokes, heart diseases, and obesity but consuming the right fats can offer the body with numerous health benefits.

Get the oils for your kid’s palate from avocadoes, nuts, and fish, and consider liquid oils like canola oil, olive oil, soybean oil, and corn oil.

Meat and Beans

Seeds, nuts, eggs, peas, beans, fish, poultry, and meat are rich in several nutrients which are an essential part of the healthy food chart for kids. These foods are loaded with proteins which in turn are required for a vast array of bodily functions, and are therefore, deserving to be added to a kid’s meal plan. While meat is said to a brilliant source of iron and Vitamin B12, a meal planning comprising of iron can help your kids to stay away from iron deficiency. Iron deficiency is a common issue that is most prevalent in kids, who as a result turn pale and are easily tired. 

The vegetarian alternatives to meat however are seeds, nuts, mushrooms, yogurt, cheese, milk, eggs, beans, and soya.

Fruits and Vegetables

Fruits and vegetables cannot be missed from the healthy food charts for kids, as they are packed with minerals, vitamins, water, and colored pigments. Besides, they are also an excellent source of fiber without being too high in calories. A child is expected to eat at least 5 portions of vegetables and fruits per day.


Milk is an amazing source of Vitamin A, Vitamin D, Vitamin B1, Vitamin B2, and Vitamin B12 besides calcium and minerals. Milk is of utmost Importance for kids and adults both. A good bone balance can be achieved through the everyday consumption of milk.

Whole Grains

Whole grains are said to deliver the maximum nutrients amongst kids who lack fiber in their diets. Fiber is known to keep a child active and full for a long time. Look for whole-grain and whole-wheat as ingredients when choosing snacks for kids. And as for fiber, incorporate at least 3-5 gms of it every day in your kid’s food chart. Some of the easily-available whole-grain foods for kids are brown rice, whole grain bread, and tortillas, whole wheat pasta, oatmeal. 

Upon considering these must-have foods for your healthy food charts for kids, you can easily help them in growing up healthily sans any diseases. All these must-have foods are of crucial importance and are powered with innumerable benefits. 

David Lockhart