Here's what you should include in your kids' menu to keep them smart and healthy

A nutritious and well-balanced diet is essential to ensure the mental and physical growth of children. Food that provides energy that is required to stay fit and active all day should be included in the regular diet. Besides, these food items provide the essential nutrients that develop the brain and improve memory. Parents should have a clear idea about the kind of diet and food items that could enrich their child’s health and well-being.

Omega 3 fatty acid is essential for brain development and improving intellect. Fish like sardines, mackerels and tuna are storehouses of omega 3 fatty acids. Besides, soybean, milk, egg and meat too should be included in the diet. It is better to replace broiler chicken with locally grown country chicken.

The vitamins and nutrients in fruits and vegetables stimulate the brain. Meanwhile, the anti-oxidant rich grapes could make the kids sharp and attentive.

The vitamin E in almonds, cashews and olive oil keeps the brain healthy and active. Dates and honey too are loaded with essential nutrients. Meanwhile, pumpkin seeds that are rich in zinc help in increasing memory power. Including apples in a regular diet would keep the brain refreshed.

Vitamin C in gooseberries is essential for the health of the cells. Besides, it increases memory and reduces lethargy.

Food rich in fibres are easy on the stomach and digests well. Wheat, pulses and grains are some of the staples that should be included in a regular diet. Grains with bran are excellent suppliers of nutrients.

Instead of extracting juices, fruits could be enjoyed as a salad. Veggies of your choice too could be added to make it a healthy bowl of delicious salad. Soups, meanwhile, are tasty, nutritious and easy to digest.