Most kids are not eating the right amount of healthy foods everyday. A statistic from the CDC shows nearly 40 percent of calories consumed daily by kids ages two to 18 come from added sugars and daily fats.¹ Luckily, there are foods that will please your kid’s taste buds and add some nutrition into their diet. You can search online to learn more about kid-friendly foods and their health benefits.
It can be a process of trial and error when implementing healthy foods into your kid’s diet, but the most important thing is to try. You can start by searching online for easy ways to implement healthy foods into kids’ meals.
Here are eight healthy foods parents should know about.
Yogurt is a tasty and sweet way for kids to get their daily dose of dairy. The USDA says kids aged four to eight need two and half servings everyday.² This ensures they get calcium and vitamin D into their growing bodies, which is important for building strong bones. It’s also a strong source of probiotics which is essential for maintaining a healthy gut.³ There are fruit flavored yogurts in grocery stores that are specifically sold in smaller cups and tubes for kids. Consider freezing the yogurt tubes on a hot day for a cold, ice cream-like treat.
If your kid isn’t allergic to nuts, then try implementing some into their diet. Most are high in healthy fats, fiber and antioxidants.⁴ The fats will fuel your kids with energy and help better absorb certain nutrients to stay healthy. Plus, studies show that introducing kids to nuts at an early age will lower their risk of being allergic. Throw some almonds, hazelnuts, cashews or other types of nuts into a trail mix or throw it into other recipes to add some extra crunch.
Oatmeal is a classic comfort food that makes for a rich breakfast. It’s a good source of energy and contains healthy fibers for the digestive system.⁵ Oatmeal is affordable and can be customized to satisfy your kid’s taste buds. Buy instant oatmeal for easy preparation, and consider adding some extra ingredients for flavor like peanut butter, cinnamon or cut fruit.
One of the best foods that can be prepared endless ways for any time of the day are eggs. Whether your kid likes them scrambled, poached or sunny side up, they’re guaranteed to be getting loads of vitamin D, vitamin B12 and fiber. Depending on the eggs you buy, they could also be fortified with omega-3 fatty acids which can help with brain development.⁶ Try different meals to present eggs such as sandwiches, wraps or even tacos.
5. Sweet Potato
For a healthier take on french fries, try slicing and baking sweet potatoes in the oven. This highly nutritious starch veggie is packed with vitamin A that exceeds the recommended daily value for adults. This essential nutrient has been linked to a number of benefits such as healthy vision, enhanced brain function, a supported immune system and more.⁷
Aside from fries, there are a number of healthy ways to cook with sweet potatoes. This includes baked or mashed sweet potatoes, chips, and even sweet potato toast.
One food that’s almost entirely made of water yet full of nutritional value is pickles. Dill pickles in particular contain Vitamin K, which keeps bones strong, and vitamin A, which contributes to a healthy immune system and vision. Try to avoid sweet pickles which can be high in added sugars. Kids can eat pickles alone or add them for extra flavor on foods like burgers and sandwiches.
There aren’t necessarily a ton of health benefits from popcorn, but it can be a healthy alternative to high sugar foods when kids are in need of a snack. You can keep popcorn light and healthy by popping the kernels on the stove and adding your own ingredients. To make it a bit more interesting, consider sprinkling some parmesan cheese on top or drizzle a careful amount of melted butter.
Avocados might seem like an adventurous food choice for kids, but there are so many different ways to prepare it that make it an excellent option. They contain more potassium than bananas and have a high amount of heart-healthy fatty acids.⁸ Some simple ways to feed your kids this creamy substance include avocado toast, smoothies, and salads.
Search Online For Healthy And Kid-Friendly Recipes
It can be hard for parents to successfully feed their kids healthy foods, but it doesn’t have to be impossible. Many ingredients that picky eaters avoid could instantly become more appealing depending on how you prepare it.
You can find plenty of recipes online from parenting magazines, blogs, YouTube videos and social media to try yourself. There are also tips and tricks you can use that will make introducing healthy foods to your kids easier and more successful.