Dates, especially dry dates, are high in nutrients. Dates are abundant in calories, especially carbohydrates (74 grammes), and carbs account for the majority of the calories in dates. The rest is made up of a tiny quantity of protein. It also includes a variety of vital vitamins and minerals, as well as fibre. Fibre can help you avoid constipation, which is good for your digestive health. Dates are well-known for their high antioxidant content, which can help with cardiac and pulmonary health, making them one of the best heart-healthy foods.

Ginger has a long history of usage in both conventional and complementary medicine. To mention a few of its uses, it's been used to assist digestion, relieve nausea, and combat the flu and common cold. People who utilised ginger to treat their osteoarthritis experienced considerable pain and disability reductions. Turmeric belongs to the ginger family and has therapeutic benefits. It also possesses anti-inflammatory effects, which can aid in the relief of arthritis symptoms. It may help the immune system and reduce the risk of cardiovascular disease.

Nuts are a great snack to have on hand because they are crunchy, satisfying, and healthful. Fibre, healthy fats and plant protein are all abundant in them. Furthermore, they're delicious on their own, with fruit, or in salads, desserts, and grains. More nuts in your diet may help you maintain a healthy weight and lower your risk of some health problems, such as heart disease. Nuts are also a great snack for children. According to studies, including nuts in your child's diet can help them consume more protein, healthy fats, and fibre.

Avocados are packed with good fats and fibre, they are rich in Potassium, Vitamin Bs, Vitamin C, E and K. It is also rich in folate which can help in boosting your kid’s brain and eye health. It will help your kids absorb vitamins better, it will also keep your child’s tummy full and happy.

Broccoli is a healthy vegetable option, it is rich in vitamin C and fibre. They are cancer-fighting food, helps fight inflammation, also helps detoxify pollutants in the body and increase overall health. Peas are also a good source of vitamins such as E and C, zinc and also has antioxidants that help strengthen the immune system for your children.

Chickpeas are not only rich in proteins but also high in dietary fibre. They also contain calcium, magnesium and other nutrients for making bones strong and good for brain health. This hummus recipe by @kids.food.ideas.indian is a great way of making your kids eat some veggie sticks, like carrots, celery, cucumber etc. It’s a good way of snacking on healthy greens.

Spinach is rich in iron, calcium, magnesium and it is also a great source of zeaxanthin and carotenoids that can help flush out free radicals which are responsible for causing cancer and other diseases. It has anti-inflammatory properties, it also contains vitamin C which helps in reducing hypertension, it promotes good bone health and eyes.

Flattened rice, or Chura, is rice that has been flattened into thin, light, dry flakes. When added to a drink, whether hot or cold, these rice flakes swell as they absorb water, milk, or any other liquid. It is a fantastic source of quick energy because it contains carbohydrates. It is gluten-free and suitable for individuals who are allergic to wheat.

Smoothies are finely blended juice with a thicker consistency made from raw vegetables, fruits, and dairy products like milk and yogurt. Smoothies have secured a place in kids’ meals and can be given to them with a healthier option by including nutrients-rich foods. This peanut butter smoothie is the perfect smoothie you can give to your kids.

Soup is the simplest of all the foods you may prepare for your child. Soup, whether meat-based or vegetable-based, may be a healthy dish when cooked with the appropriate components. Soup is a great method to get your kids to eat more greens.

Rice can be made more flavorful by cooking it with veggies and other vegetables, as well as herbs and spices, to give it a tantalizing aroma. Some recipes made with a mixture of rice and other vegetables or ingredients include pulao and fried rice. Paneer is a fantastic source of protein, and vegetable-paneer rice recipe is a nutritious and pleasant option for your child's meal.