Milk is a good source of calcium, vitamin D and protein for kids and should be a part of every child's diet -unless they have a milk allergy. In fact, depending on their age, most kids should drink between 2 to 4 glasses of milk.
Nuts. It's a bum rap: Nuts are high in fat, but it's a kind that's as good for the heart and arteries as olive oil. (The exception is macadamia nuts, which are high in saturated fat.) Nuts are also loaded with protein and essential vitamins and minerals — and they're wonderfully filling. You might want to toss together a trail mix of peanuts, raisins, and low-fat granola to keep on hand.
Fruit juice. Make sure it's 100 percent fruit, with no added sugar, and you'll give your child the goodness of fruit in a tall, refreshing glass.
Cornflakes with milk and fruits: We all feed our kids with cornflakes but make it more healthy with adding fruits to it. Include the fruit that your kids like eating. Strawberry, grapes, nuts, seeds, apples, bananasetc. This meal will provide your kid with carbs, protein and essential vitamins and minerals along with iron to improve metabolism.
Fruit shakes. Whip together a banana, a splash of fruit juice, and a handful of berries in your blender, and you've got a nutritious shake. You can add yogurt for more protein and calcium. For the best consistency, freeze the fruit beforehand or use frozen yogurt.
Eggs. Eggs provide a lot of satiety and protein, vitamins and minerals. Make it healthier by adding a slice of cheese or add a few slices of vegetables like tomatoes, cucumber etc. The meal will keep the kids feel fuller and have lots of nutrition for a good growth.
Energy drinks.On a hot day when your kid just won't slow down, a sports drink like Gatorade can stave off dehydration. Some children who resist drinking water will happily gulp one of these sweet-tasting drinks.