Balanced and nutritious diet is one of the most important things for growing children. They have much higher need for nutrients and energy than the adults. The body needs specific minerals and vitamins for proper development during the growing stage.


It’s very difficult for parents with busy lifestyle to prepare healthy meals. Unfortunately, many ready-made meals and fast food do not provide the children with essential nutrients. High sugar and fat amounts in these foods contribute to the obesity problem among young children.

If you are one of those who don’t have time to cook, checkout the following super-foods and implement them in your kids daily diet.

  1. Eggs

Eggs are amazing for growing kids, because they are a great source of protein. The proteins are very important for their growing process. Also, the high amounts of B vitamins are essential, because they play a key role in brain functioning and development. As an added bonus, eggs contain selenium, iron, zinc, folate, vitamin D, and omega-3 fatty acids.

  1. Milk

Milk is very important for kids. Phosphorous and calcium are the two essential minerals in milk, which are necessary for development of nails, teeth, and bones. The milk is fortified with vitamin D, which is another essential nutrient for bone health. Vitamins B2, B6, B12, Vitamin A, Niacin, zinc, and protein are one of the many nutrients that are contained in milk.

  1. Sweet Potatoes

One of the most nutritious vegetables are the sweet potatoes. They are an amazing source of beta carotene, which is very important for eyesight. Sweet potatoes are rich with vitamins, fiber, iron, calcium, folate, and potassium, too.

  1. Blueberries

Blueberries are super healthy and tasty for growing kids. These tiny fruits have enormous nutritional value. They are very rich with antioxidants that help in detoxification of the body. Also, blueberries have antibacterial, antiviral, and anti-diarrheal properties. High amounts of vitamin C improve the immune system, and manganese keeps the bones strong. B Vitamins, magnesium, iron, folate, and fiber are also contained in blueberries.