Good nutrition is essential for kids to grow and develop properly. Proper nutrition does more than provide the body with fuel; it strengthens the immune system, improves brain function and focus, and promotes a healthy weight and lifestyle.

But with so many food options available, it can be challenging to ensure your children are eating a healthy and balanced diet. Here are the top 10 nutritional tips for kids that you should follow:.

1. Start the day with a healthy breakfast

A healthy breakfast fuels kids for the day ahead, helping improve their concentration and performance at school. A balanced breakfast should include whole grains, protein, and fruit or vegetables.

Some healthy breakfast options for kids include oatmeal with fruit and nuts, a whole-grain bagel with cream cheese and a sliced apple, or a breakfast burrito loaded with scrambled eggs, cheese, and veggies.

2. Encourage your kids to drink enough water

Drinking enough water is essential for keeping the body hydrated and healthy. Dehydration can lead to headaches, fatigue, and poor concentration. Encourage your kids to drink water throughout the day, especially during and after physical activity.

If your kids do not like plain water, try flavoring it with fruit slices, cucumber, or mint leaves.

3. Include fruits and vegetables in every meal

Fruits and vegetables contain essential vitamins, minerals, and fiber that the body needs for optimal health. Try to include at least one serving of vegetables and fruits in each meal.

You can add vegetables to pasta sauces, soups, or casseroles, or slice fruits to serve with breakfast or as a snack.

4. Limit added sugars

Foods and drinks high in added sugars can lead to weight gain, cavities, and an increased risk of chronic diseases such as diabetes. Limit your children’s consumption of candy, sodas, fruit juices, and other sugary snacks.

Instead, offer healthy sweet treats like fresh fruit or homemade smoothies.

5. Choose healthy fats

Healthy fats are essential for proper growth and brain development. Choose healthy fats like those found in nuts, seeds, avocado, and fatty fish. Limit unhealthy fats found in fried foods and processed snacks.

6. Choose whole grains over refined grains

Whole grains like brown rice, quinoa, and whole-grain bread contain more fiber, vitamins, and minerals than their refined counterparts. Choose whole grains over refined grains for a healthier and more balanced diet.

7. Serve lean proteins

Lean proteins like chicken, fish, turkey, and tofu provide essential nutrients needed for growth and development. Limit processed meats like hot dogs, sausages, and bacon as they are associated with an increased risk of chronic diseases.

Try to serve lean proteins at every meal for a balanced and healthy diet.

8. Make snacks healthy too

Snacks can be an essential part of a balanced diet when they are healthy and made from whole foods.

Some healthy snack options include fruit and yogurt, celery sticks with peanut butter, hummus with pita chips, or homemade trail mix with nuts and dried fruits.

9. Be a healthy role model for your kids

Kids learn healthy eating habits from their parents. Be a positive role model for your children by eating a balanced and healthy diet yourself. Explain the importance of healthy eating habits and involve your kids in meal planning and grocery shopping.

10. Create a positive and healthy eating environment

Creating a positive and healthy eating environment can help encourage your children to make healthy choices. Turn off the TV during meal times, encourage family meals, and make eating together a fun and enjoyable experience.

Offer a variety of healthy options and let your kids choose what they want to eat, encouraging them to listen to their bodies.