If you’ve ever attempted to feed a baby, you know how frustrating it can be when they won’t eat what you’re trying to feed them. Figuring out how to make food that will nourish their little bodies can be overwhelming.
Plus, just because you serve it to your kids doesn’t mean they’ll eat it. But what kids need is good fats for their brains, good calcium for their bones, lots of vitamins and minerals from their veggies, and more.
Top Healthiest Foods For Kids
Yogurt can be a great choice for breakfast, lunch, or even dessert, but it’s important to be mindful of how much sugar it contains. It’s a delicious, nutritious snack that’s packed with protein and packed with vitamin D.
Vitamin D is a nutrient that many kids don’t get enough of, so make sure to double-check if the yogurt you’re buying has vitamin D, because not all yogurt brands have it.
Beans are packed with protein, and fiber, and are super healthy. Plus, they’re super affordable and super easy to make. You can get canned beans with low sodium, like black, chickpea, or kidney beans. All you have to do is open the can, give the beans a good rinse to get rid of any extra sodium, and add them to any meal.
Each large egg has 6g of protein, plus it’s packed with vitamins D, B12, and iron. Some eggs also contain omega-3s, which are good for kids’ brains. But don’t stress about the cholesterol – saturated and trans fats do more to raise bad cholesterol levels than eggs do.
Skip the bread, fried foods, and pre-packaged meats at breakfast and make some eggs for the kids instead.
Eating berries is a great way to get your daily dose of vitamins and minerals. Each cup of berries contains 4 grams of fiber, plus they’re packed with antioxidants like vitamin C and anthocyanin. Plus, blueberries, blackberries, and strawberries don’t have as much sugar as other fruits. You can also try Berry Blast Smoothie for breakfast for your kids.
Avocados can be a great source of healthy fats for your kid. They’re packed with health benefits and easy to incorporate into their diet. They’re packed with monounsaturated fat, which helps reduce inflammation and keep your cholesterol levels in check. The Fat passes through the digestive system at a slow pace, so it takes longer for kids to be full.
Milk is packed with calcium and vitamin D, which can help build strong bones. A glass of whole cow’s milk (8 ounces) is packed with calcium, vitamin B12, and potassium, as well as 8 grams of protein.
Babies should only be given cow’s milk and milk alternatives until they’re 1 year old. You can give them whole milk until they’re 2, but don’t let them have more than 16 ounces a day, otherwise, they might be so full they can’t eat.
If your kid isn’t a fan of cow’s milk, you’ve got plenty of other options on the shelf. Just make sure to look at the nutrition labels and pick an unsweetened or regular option for your little one.
Nuts and Seeds
Instead of crunchy, low-fiber kid snacks, swap them out for nuts and seeds, which are packed with fiber, protein, and healthy fats. Mix it up with cashew, walnut, almond, pecan, sunflower, chia, and more! If your kid is allergic to tree nuts, seeds can be a safe option and a great way to get all the nutrients they need.
Nuts are packed with magnesium, which is essential for bone growth and energy production. Walnuts and pecans are packed with ALA, which is an omega-3 fatty acid that your body can’t make, so you need to eat it. You can also get ALA from chia seeds or flaxseeds.
Whole grains are packed with fiber, which is a nutrient that kids often miss out on in their diets. Fiber helps kids feel full and energized, as well as providing other health benefits. Kids need about 25g of fiber each day, but a lot of snacks only have 1-3g per serving.
Make sure the ingredients list says 100% whole wheat, whole grain, or something similar, and make sure there’s 3-5g of fiber per serving.
It’s no secret that kids and adults don’t get enough veggies. But if you’re able to get your kid to eat any kind of vegetable, that’s great! When it comes to vegetables, the more vibrant and varied the better!
Vitamin K is found in leafy greens like spinach, kale, and carrots. Vitamin A is found in oranges and reds, and peppers are full of vitamin C. Corrugated veggies like broccoli, cabbage, and cauliflower have compounds that help fight cancer and support healthy gut bacteria.
No matter how many times you offer a vegetable, don’t give up. You need to keep offering it. It’s also a good idea to change the way you serve the veggies. Some kids don’t like to eat tomatoes raw, but they’ll go for cooked diced tomatoes with a pasta sauce.