The Best Foods For Your Child's Health

The Best Foods For Your Child's Health

Last update: 10 January, 2018

Your child’s health is very important, so make sure they eat the best foods. Getting a healthy diet with the right amount of calories, nutrients and vitamins is crucial for your child’s development.

It is important to include healthy foods in your child’s diet every day. This helps to reinforce proper eating habits throughout their lifetime. If your child learns to eat well at an early age, they will be healthier as an adult.

With this in mind, here is a list of healthy foods for children that will come in handy to improve your child’s diet.

The best foods for your child’s health


Avocados provide multiple health benefits for our children. They are high in monounsaturated fats, also known as “good fats,” because they help to reduce harmful cholesterol. Avocados also help to stabilize blood sugar levels, and are rich in vitamin E and vitamin D.

Babies can begin eating avocado from six months of age.


Blueberries are another important part of a healthy diet for children. This fruit is a powerful source of energy, and children are able to digest them in juices and compotes from around eight months of age.

Blueberries are rich in fiber, flavonoids and potassium, and have an antioxidant effect. They also help to protect against urinary tract infections.


This is one of the best things for children to eat. Oats can be prepared in many different ways, and are a very healthy food. As well as being rich in fiber, they provide carbohydrates, protein, vitamins and minerals.

Nutritionists recommend that children start eating oats and oatmeal from around a year of age.


This fish is rich in healthy fats (including omega-3). It also helps to reduce cholesterol and promote good blood flow. Salmon is also great for the brain and nervous system.

the best foods for your child's health

Other essentials for a healthy diet


Although it can be difficult to get children to eat spinach, it is ideal for them to get used to the taste of this healthy vegetable from an early age.

Spinach contains fiber, folate, iron and vitamins A and C. It strengthens bones, aids the development of the brain and nourishes growing muscles. It also helps protect the skin and prevents eye diseases.

Sweet potato

It is important to cook sweet potatoes properly, or they can be difficult to digest. They are a natural source of potassium, and are rich in vitamin A and antioxidants.


Yogurt is an important source of calcium, which helps to grow bones. It also has proteins and lactic acid, and good bacteria for a healthy intestinal flora.

healthiest foods for your child's health

Is chocolate bad for children?

Of course, it can be extremely difficult to keep children away from sweets and chocolates. Kids have a sweet tooth that is difficult to keep under control.

Although not many people know it, chocolate actually has many benefits for children, and can be included in a healthy diet. To name a few:

  1. Chocolate provides carbohydrates, fiber, phosphorus, magnesium and vitamins B2 and B12
  2. Cocoa is a stimulant, keeping children awake and alert. This can help them pay attention in school.
  3. It is rich in energy, and helps strengthen the muscles and bones.
  4. It has antioxidant properties. This means that it helps protect the child against heart disease later in life.
  5. Chocolate is proven to lead to increased production of serotonin, which improves our mood and helps to prevent stress.

Children should be taught how to think, not what to think

-Margaret Mead-

Studies show that chocolate isn’t fattening

Recent studies carried out by researchers at the Faculties of Medicine and Sports Sciences at the University of Granada (UGR), revealed that people who consume more chocolate have lower total levels of body fat.

The research was carried out with a sample of 1,458 teenagers aged between 12 and 17, who were asked to write down everything they ate for a 24-hour period. With this information, the scientists determined that the participants who ate more chocolate had less body fat.

The results were independent of physical activity, sex, age, total caloric consumption, and consumption of saturated fat, fruit and vegetables and tea and coffee.

In the happiest of our childhood memories, our parents were happy, too.

-Robert Brault-

Finding the right balance in our children’s diet is difficult, but crucial. After all, a nutritious diet now will help them to be healthy adults in the future.


All cited sources were thoroughly reviewed by our team to ensure their quality, reliability, currency, and validity. The bibliography of this article was considered reliable and of academic or scientific accuracy.

  • Taylor, Jennifer & Evers, Susan & Mckenna, Mary. (2005). Determinants of healthy eating in children and youth. Canadian journal of public health. Revue canadienne de santé publique. 96 Suppl 3. S20-6, S22.
  • Improving child nutrition: the achievable imperative for global progress. UNICEF. 2013. [Online].

This text is provided for informational purposes only and does not replace consultation with a professional. If in doubt, consult your specialist.