Healthy foods that you should feed your kid!

by Sanjeev Kapoor

Mothers are always in a dilemma about what to feed their kids to ensure that they reach their daily nutrient goal. One who has legitimately tried to feed them anything other than chocolates and ice-creams knows that the struggle is very much real. Kids are fussy. Period. But, being a parent, you won’t give up until you’ve fed them something healthy, no matter how painful or stressful it gets. Fair enough! Kids need brain foods to sharpen their minds, calcium-rich foods to build strong bones and muscles and essential vitamins and minerals for their overall wellbeing. Now, what should you feed them is the real question? Today, let’s try to answer this!

If you are worried about your kid being addicted to junk foods, here’s a list of foods that you should make sure to feed them every day and some cool hacks too!

Dear dahi:

Curd, yogurt or dahi is said to be one of the best foods for growing kids. It is loaded with calcium and helps in building muscles and bones. The store-bought yogurt is generally high in fats and contains artificial sugar, so it’s best to make a fresh batch of dahi at home and feed it to your kid.

Here’s the video to make a creamy and fresh batch of curd at home:

Nuts and seeds:

What is your kid’s go-to snack when they’re hungry? Probably a pack of chips or other packaged junkies! Well, the only way you can stop this is by swapping it with some better alternatives. Fox nuts, almonds, peanuts, walnuts are some calcium-rich supplies that can be better for them. In addition to these, a handful of chia, flax and sunflower seeds can be added to their daily cereals, smoothies or toasted bread. You can also make this amazing pumpkin seed butter and spread it on their share of toasted bread.


There’s too much good in eggs to be missed out on. Protein, vitamins, minerals and omega-3 fatty acids help in the development of the brain, eggs are a wonder for everyone. Egg sandwiches, scrambled eggs or omelettes are great at the taste and easy to include in your kid’s plate. Try to include eggs in their breakfast meal so that they get a healthy start to their day ahead.

The most disliked one, vegetables!

It is a fact that kids are most fussy about eating their share of daily veggies. Mothers are always stressing over this in particular. Most research says that kids develop habits in their early stages of childhood and parents should make sure to feed them all sorts of fruits and vegetables. They can also make sure that they themselves have a habit of eating vegetables in front of their kids. This will help them understand and develop a similar practice. Broccoli, spinach, kale, sweet potatoes, carrots, peas etc. are some of the vegetables which you should definitely feed your kid.

Milk is a must:

Since childhood, we have witnessed our parents trying to force-feed us a glass of milk every night before sleeping. Well, research says toddlers and preschoolers are milk-lovers but as and when they start growing, they start to dislike it. Milk is loaded with calcium, Vitamin D and protein which is great for your kid’s diet. Avoid stocking canned drinks, aerated beverages in your refrigerator and replace them with milk instead. Even if your kid is craving for them, make them a milkshake instead, it’s always healthier.

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MasterChef Sanjeev Kapoor

Chef Sanjeev Kapoor is the most celebrated face of Indian cuisine. He is Chef extraordinaire, runs a successful TV Channel FoodFood, hosted Khana Khazana cookery show on television for more than 17 years, author of 150+ best selling cookbooks, restaurateur and winner of several culinary awards. He is living his dream of making Indian cuisine the number one in the world and empowering women through power of cooking to become self sufficient. His recipe portal is a complete cookery manual with a compendium of more than 10,000 tried & tested recipes, videos, articles, tips & trivia and a wealth of information on the art and craft of cooking in both English and Hindi.