Anyone who has tried to feed a youngster something other than cereal or ice cream knows that they don’t always eat what they’re supposed to. Trying to find out what to produce to feed their small bodies is hard. Furthermore, just because it is presented does not guarantee that your children will eat it. Children, on the other hand, require a variety of nutrients, including healthy fats for their brains, calcium for their bones, and all of the vitamins and minerals that veggies provide, among others. We compiled professional mealtime tips as well as a list of the top 10 nutritious foods for kids to alleviate some of the stress and ensure you’re providing your child with the best foods possible.
The Healthiest Foods for Kids That Actually Taste Good
Yogurt
“Yogurt is a great breakfast, snack, or dessert alternative, but keep an eye on the added sugar content,” advises Katie Andrews, M.S., R.D., a children nutrition consultant and owner of Wellness by Katie. “It’s a full, healthful food that’s high in protein and vitamin D, which many kids don’t get enough of.” Yogurt also contains probiotics, beneficial bacteria that are essential for gut health. Is there a simple way to choose a healthy yogurt? Plain Greek yogurt contains no added sugars and twice as much protein as regular yogurt.
Beans
Beans are an underappreciated superfood. They’re high in protein and fiber, as well as being inexpensive and quick to cook. Purchase canned beans with a low salt content, such as black beans, chickpeas, or kidney beans. Simply open the can, rinse to eliminate excess sodium, and use in any recipe. “In a quesadilla, replacing ground beef with beans or mixing beans with pasta helps retain high-quality, lean protein while also adding fiber,” Andrews explains. There are also bean-based pastas available, such as Banza, Pow, and Tolerant Foods.
Eggs
A large egg has 6 grams of protein and is high in vitamin D, B12, and iron. Some eggs are supplemented with omega-3 fatty acids, which aid in the development of children’s brains. Don’t be concerned about cholesterol; saturated and trans fats raise bad cholesterol more than eggs. Skip the pastries, fried meals, and processed meats for breakfast and instead serve your kids scrambled eggs. If your kids don’t enjoy scrambled eggs, consider egg salad or egg casseroles as an alternative.
Eggs are also an excellent first food for newborns. Doctors used to advise waiting until a baby was 12 months old before offering eggs, but new research suggests that introducing allergenic foods between 6 and 12 months can help prevent food allergies.
Avocado
Avocados are a simple method to provide your youngster with nutritious fats. They’re abundant in monounsaturated fats, which help to reduce inflammation and maintain healthy cholesterol levels. Because fat passes slowly through the digestive tract, it keeps kids fuller for longer. But what’s the nicest thing about avocados? Their adaptability. You may eat them plain, mash them on toast, put them in a smoothie, incorporate them into chicken or tuna salad, or make an avocado pesto pasta sauce. Avocados are also an excellent first food for infants.
Sweet Potato
Avocados are a simple method to provide your youngster with nutritious fats. They’re abundant in monounsaturated fats, which help to reduce inflammation and maintain healthy cholesterol levels. Because fat passes slowly through the digestive tract, it keeps kids fuller for longer. But what’s the nicest thing about avocados? Their adaptability. You may eat them plain, mash them on toast, put them in a smoothie, incorporate them into chicken or tuna salad, or make an avocado pesto pasta sauce. Avocados are also an excellent first food for infants.
Milk
Milk is high in calcium and vitamin D, which helps to strengthen bones. One 8-ounce glass has 8 grams of protein and is abundant in phosphorus, vitamin B12, and potassium. Cow’s milk should not be given to babies until they turn one. Offer whole milk till they’re two years old, but limit it to 32 ounces per day or they’ll be too full to finish their meals. After the age of two, children can drink low-fat milk and consume three servings of dairy each day, including yogurt and cheese. If your child does not like cow’s milk, there are several options available nowadays. However, for young children, examine the nutrition labels and choose unsweetened or simple kinds.
Nuts & Seeds
To get a healthy dose of fiber, protein, and healthy fats, swap out low-fiber, crunchy kid snacks with nuts and seeds. Cashews, walnuts, almonds, pecans, sunflower seeds, chia seeds, and other nuts and seeds can be added to the mix. If your child is allergic to tree nuts, seeds may be a safe alternative and a rich source of nourishment. Magnesium is abundant in nuts, which is important for bone formation and energy production. Walnuts, pecans, chia seeds, and flaxseeds are high in alpha-linolenic acid (ALA), an omega-3 lipid that the body cannot produce on its own (so you have to eat it).