Everyone, from young children to adults, requires a nutritious diet to stay healthy. A well-balanced diet has adequate amounts of roughage, vitamins, and minerals. Cheap food items with nutrients are a blessing in a fast-paced world when both parents work to support the family. There are many different types of reasonably priced, nutrient-dense food items in the stores.
1.Yogurt
It is reasonably priced and tasty at the same time. It has a considerable amount of protein and calcium. These days, kids adore flavor-infused yogurt as a snack. If you go with plain yogurt, you may customize it with your favorite fruits and creates new treats like brownie pots, smoothies, ice lollies and pancakes.
2.Eggs
Kids favorite egg dishes like Emoji eggs, traditional sandwich eggs and wraps are the trend nowadays. When it comes to eggs, the options are unlimited. They are an excellent source of high-quality protein for children. They are low-calorie food.
3.Sweet Potato
Roughage promotes appropriate digestion of meals. Sweet Potatoes provide fiber, vitamin C, and potassium. It only takes 15 minutes to boil your sweet potato. Just a sprinkling of chili and salt while baking or frying is enough.
4.Lentils
It has a high protein and calcium content. It is budget-friendly. Lentil recipes like Sambar, Pappu, and Dal are ideal for serving with rotis and rice. There are different types, including red, yellow and black beluga lentils.
5.Oatmeal
It is high in protein, carbohydrates, and fiber. It is also reasonably priced. It is suitable for breakfast or as a snack. Some of the delightful and healthful dishes are oats with fruit slices, dosa and upma.
6.Chickpeas
It is rich in protein content and could be used as a meat substitute. Kerala cuisine is famous for its “Kadala curry”, which is prepared with black chickpeas. It can also be prepared as a salad, hummus for rotis, or roasted chickpeas.
7.Vegetable Pulao
Although it seems expensive, it is affordable. With abundant nutrients from the vegetables and carbohydrates from the rice, this is one of the unique dishes that most Indian homes make on the weekends. It is ideal paired with pachadi or curd salad.
8.Ragi
Dosa variations made with ragi, or finger millet, are pretty popular among children. It could be accompanied by a hot tomato chutney. It has the highest calcium content of all cereals and is packed with nutrients, including fiber and carbohydrates.
9.Poha
Flattened rice, also called “aval” in South India. It is usually prepared with either onions or coconut. In South Indian temples, it is served as “prasadam” by adding jaggery to it. It is an excellent source of iron, vitamin C and vitamin D.
10.Edamame
They are the vegetable type of soybeans. They are well-liked everywhere. Some popular dishes made with these beans are potato curry and bibimbap (Korean cuisine).
11.Spinach
This leafy green vegetable has a high content of both vitamin C and K. It is reasonably priced and consistently available. It is typically used in salads and pasta dishes, together with other vegetables. There are savory spinach dishes like Burji and Palak paneer.
12.Potatoes
Snacks, mashed potatoes, hot curries, and baking are a few potato preparation methods. It is a humorous saying that goes, “If you don’t like potatoes, you cannot be trusted,” which implies that everyone enjoys potatoes. They possess enough amounts of vitamin C.
13.Peanut
There are countless delectable and simple peanut dishes available. In Tamilnadu, “Kadala Urunda” and “Kadala Mittai” are the most popular snacks. They are also well-liked as a street snack that combines raw mango, corn, and peanuts. They are abundant in nutrients, fat, and protein.
14. Fish
Fish is a healthy and cost-effective option for those who do not consume vegetarianism. There are several inexpensive types of fish, such as the Titla and Catla varieties, which go well with rice. It is rich in vitamin D and contains omega-3 fatty acids. Fish fry, fish tikka, and fish biryani are a few of the well-liked meals.
15.Flatbread
Like rice, it is a staple cuisine in India. Its birthplace is the Indian subcontinent. Its protein, iron, and carbohydrate content are astounding. They go best with various curries and vegetables, such as potato salad and vegetable kurma curry, etc.
16.Fruit Cereal
Cereal provides a remarkable amount of nutrients in one bowl. It could be cereal made of apples and pineapple or oats and bananas. There are a ton of options available to you in this case. You may also add seasoned fruits to make a kid-friendly snack. It comes in a variety of flavors as well, like strawberry, chocolate, and so on. Among the nutrients you get from a bowl are protein from bananas, calcium from milk, and vitamin C from apples.
17.Multi-Grain Crackers
There are many different types of crackers in every convenience shop; some of them are wheat, and low-fat. It is not only inexpensive, but also nutrient-dense. They include carbohydrates and dietary fiber, both of which provide energy.
18.Brown Rice Cakes
When consumed with fruits and vegetables, they provide additional nutrients. They contain a lot of carbohydrates. They help with digestion and regulate blood sugar levels. They are a good source of proteins.
19.Seasoned Vegetable And Fruit Salads
To avoid health problems in children, it is crucial to ensure that the specific fruit or vegetable is in season. Fruits and vegetables provide the child with adequate vitamins and mineral salts to support growth and vitality. You could use honey and milk to prepare fruit salads. Spice and meat could be combined to create a vegetable salad. To make it more kid-friendly, rice noodles are also included.
20.Variety Rice
Among the healthful yet simple-to-make variations include tomato, pudina, tamarind, and lemon. It is rich in carbohydrates and vitamin C and can be prepare in less than 20 minutes. It pairs well with pickles veggies, eggs, and other side dishes.
