During their developmental stages, children need ample nutrients for growth in height, muscle building, and brain maturation. Protein is involved in tissue formation and repair, while calcium plays a crucial role in bone and tooth health. The following foods are rich in these two essential nutrients and should be consumed regularly by children.

Milk and yogurt

According to the Times of India, milk and yogurt simultaneously provide protein and calcium for children. Parents can offer milk during breakfast or as a snack, and yogurt can be combined with fruit or oats to offer variety. Prioritize low-sugar or sugar-free products to limit added sugar intake.

Children consuming excessive added sugar are prone to weight gain, tooth decay, and developing a sweet tooth. Furthermore, surplus sugar can affect blood sugar levels and metabolism.

Eggs

Eggs contain high-quality protein, calcium, and essential amino acids vital for growth. The yolk also provides choline, a nutrient involved in cell structure and brain function, supporting memory and learning abilities.

Eggs can be prepared in various ways, such as boiled, steamed, or combined with vegetables. Parents can include eggs in breakfast or main meals, varying the cooking methods to prevent children from getting bored.

Eggs are rich in protein and calcium, beneficial for children's health. Photo: Bui Thuy

Fatty fish

Fish provides protein, calcium, and omega-3 fats. If children can consume the soft bones, they can receive a significant amount of additional calcium. Omega-3, including DHA, is an important component for brain and vision development. Parents can prepare fish as porridge, steamed dishes, or pan-fried, ensuring to carefully check for bones to prevent choking.

Tofu

Tofu is rich in plant-based protein and calcium. It is a soft, easy-to-eat food that combines well with many other ingredients in family meals. Parents can prepare tofu with minced meat and vegetables, in soups, or steamed. Alternating animal protein with plant-based protein sources helps make children's diets more diverse.

Legumes

Lentils, chickpeas, red beans, and green beans provide plant-based protein, calcium, fiber, iron, and various minerals. Protein supports body building, while fiber helps the digestive system function stably. Legumes can be cooked soft into soups, porridges, or stews. For young children, parents should thoroughly prepare and mash them, adjusting according to age for easy consumption and digestion, according to Eating Well.

Sesame seeds

Sesame seeds are rich in calcium and also provide protein, magnesium, and phosphorus – nutrients beneficial for bones. They also contain unsaturated fats essential for children's development. Parents can toast sesame seeds, grind them finely, then sprinkle them on rice, porridge, vegetables, or mix them with yogurt for children.

Le Nguyen (Compiled)