Monday, 6 March 2023

Top 10 healthy meal ideas for kids


Children get hungry quickly between meals, so they need more snacks than we do, and to maintain their health and safety, it is better that they be healthy meals that provide important nutrients for children.

Many of the snacks sold in the shops are very unhealthy.

They often contain refined flour, artificial colouring's and preservatives, and lots and lots of added sugar.

Relying on these ready meals harms your child's health more than you can imagine, and it also affects his appetite and his body's susceptibility to obesity at a later time.

Instead of choosing processed foods, here are some suggestions for tasty and healthy foods that will provide your child with the nutrition and energy he needs.

Simple healthy meal ideas for kids

Popcorn is tasty and healthy

Popcorn is a whole grain that has many health benefits, and it is delicious in taste and loved by children.

You can prepare popcorn in a healthy way for your kids, with little butter or oil.

Sprinkle with some salt and grated cheese, and serve it to the children with the food prepared for school.

If your children are young, be careful not to choke them.

Peanut Butter

Peanut butter is included in the preparation of many healthy meals for children, as it is loved by children, has a delicious taste, and is very useful.

Peanut butter is an important source of energy and nutrients, as it contains carbohydrates, protein, and healthy fats.

It is also rich in minerals and vitamins that are important for a healthy body, such as vitamins B and E, magnesium, zinc and iron.

Make your own peanut butter at home, or choose the kind without added sugar.

Remember that it is rich in calories, so it is recommended to eat it in small, moderate quantities.


You can prepare healthy meals for children using oatmeal and oatmeal.

Oatmeal contains many important nutrients that make it one of the best snack foods.

It is high in soluble dietary fibre, which the beneficial bacteria in the gut feed on.

Stay away from packages that contain flavours and sugar, and make your children's meals from whole grain oats.

Add milk, fruits and a little cinnamon to it, to enhance the nutritional benefit.

Cheese meals are healthy for children

Kids love cheese, it has a wide variety and different taste for each type.

Cheese contains protein and fat, and it is a rich source of calcium, magnesium and vitamin D, which is important for the health of children's bodies.

The high protein also helps to feel full and regulate appetite between meals.

You can put a piece of cheese made from milk and without vegetable fats, in your child's lunch box.

Try fresh cottage cheese, as it is soft in a way that children like, and it is rich in protein and vitamin B , which is important for the development of the child's brain.

You can serve it directly to your child or make cream cheese from cottage cheese, and use it to make sandwiches.

Hard-boiled eggs

Eggs are one of the foods that children love, and you can make many healthy and varied meals using eggs.

Eggs provide a high percentage of high-quality protein, and they are also rich in minerals and vitamins such as vitamin B, vitamin D, and selenium.

In addition, it contains carotids that are important for eye health and improving vision in children.

It is rich in holiness, one of the most important vitamins for proper brain development.

It is easy to put boiled eggs in the lunch box, as they do not spoil quickly, and they are delicious and a favourite among children.

Cookies are healthy snacks for kids

Do your children like to buy biscuits or cookies? And who can resist these delicacies?

Instead of buying the packaged ones that contain unhealthy fats and added sugars, make your own healthy cookies for kids.

Banana and oatmeal cookies

  • 2 cups whole grain oats, lightly ground.
  • 3 ripe bananas, mashed with a fork.
  • 1/3 cup of natural oil or butter.
  • A teaspoon of vanilla.
  • 2 tablespoons of natural honey.
  • Half a cup of chocolate chips or dried fruit.

Mix all the ingredients in a deep bowl and, using a spoon, spread the mixture on a baking tray lined with baking paper.

Bake in the oven at 175°C for 15-20 minutes.

Sweet potatoes are a healthy meal for children

If your children - like all children - love fried potatoes, then this recipe is the perfect healthy alternative.

Prepare sweet potato fries baked in the oven, as a nutritious and healthy alternative for children.

You only need the following ingredients:

  • Fresh sweet potatoes: 2 large pieces.
  • One tablespoon of olive oil.
  • salt
After washing the potatoes well, peel them and cut them in the shape of fingers, then add olive oil and salt to them and stir well.

Put them on baking paper and bake them in the oven at 220 degrees Celsius for 20 minutes, and get delicious healthy meals for the kids.

Sweet potatoes are rich in beta-carotene, which the body converts into vitamin A.

Vitamin A is an important component for healthy eyes and skin, especially for growing children.

Carrot sticks and chickpeas

When preparing healthy meals for children, try cutting vegetables and fruits in the form of fingers, as this encourages children to eat them.

They also love to dip their fingers in something, so you have to provide them with healthy food that can be eaten this way.

Prepare the seasoned chickpea salad, and put it in a sealed package with carrot sticks or other raw vegetables.

Chickpeas contain dietary fibre and many powerful antioxidants, in addition to folic acid.

Healthy meals for children from avocado

Avocado is one of the foods richest in beneficial nutrients and important healthy fats for the body.

If your kids don't like eating raw avocados, you can make a creamy and delicious guacamole dip .

You can also add avocado to your child's juices or smoothies.

You can also put sliced ​​bell peppers in the lunch box for your child to use with the guacamole dip.

Yogurt is a healthy meal for children

Yogurt is a good source of protein and calcium, which is important for the healthy bones of growing children.

It also contains beneficial bacteria, which regulate digestion and help absorb nutrients well.

Some types of yogurt for children are available with different foods, and these types contain added sugar in a large proportion.

Therefore, it is better to choose full-fat yogurt and add fresh fruits or honey to it.