You know it's better to give your kids veggies than ice cream. Read on for expert tips as well as our top 4 healthy foods for kids.
salad for children
Anyone who has tried feeding a child (in addition to cereal or ice cream) knows that they don't always eat what they want. Knowing what to do to feed their tiny bodies is stressful. Plus, just because it's served doesn't mean your kids will eat it. But kids need nutritious foods: healthy fats for their brains, calcium for their bones, and all the vitamins and minerals vegetables have to offer and more. To help ease some of the stress and ensure you're feeding your child the healthiest foods, we've put together expert mealtime tips and a list of the top 4 healthy foods for kids.
Pineapple" yoghurt fruit cup.
"Yogurt is a great option for breakfast, a snack, or even dessert, but you need to be aware of the added sugar content," says Katie Andrews, MS, RD, children's nutrition coach and owner of Wellness by Katie. Buy plain Greek yogurt with no added sugar and twice the protein of regular yogurt. Most flavored yogurts contain added sugar. Some new products are only fruit flavored, but that's always a safe bet. It's easy to add flavor by adding berries and sprinkling on whole grain granola or creating a fun fruit parfait. Spice up kid yogurt even more by turning it into frozen yogurt popsicles or frozen yogurt crust.
Toast in the toaster
Beans are a humble superfood. They're packed with protein and fiber, plus they're inexpensive and take little time to prepare. Buy canned beans that are lower in sodium, such as black beans, garbanzo beans, or kidney beans. Simply open the can, rinse to remove excess sodium, and add to any dish. There's also bean-based pasta, look for brands like Banza, Pow and Tolerant Foods. Children aged under 10 need about 25 grams of fiber per day. Fiber promotes healthy digestion and helps your kids feel full longer, so they're not begging you for a snack 5 minutes after dinner," says Andrews.
Avocado Egg Toast
A large egg contains 6 grams of protein and provides vitamin D, vitamin B12 and iron. Some eggs are also fortified with omega-3 fatty acids, which promote brain development in children. Don't worry about saturated cholesterol and trans fats, which have a bigger impact on raising bad cholesterol than eggs. For breakfast, avoid baked goods, fried and processed meats and instead prepare scrambled eggs for your kids. If your kids don't like scrambled eggs, try different presentations like egg salad or egg casseroles. Eggs are also a great snack for babies. Doctors used to recommend not giving eggs until 12 months of age, but research now shows that introducing allergenic foods between 6 and 12 months can help prevent food allergies.