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You know it's better to feed your kids vegetables instead of ice cream. But, what are the healthiest foods for kids—and how do you get them to actually eat them? Read on for tips from the experts, plus our top 10 healthy foods for kids. Pictured Recipe: Kid-Friendly Salad. Anyone who's ever tried to feed a child something other than cereal or ice cream knows that they don't always eat what you want them to.
It's stressful trying to figure out what to make to nourish their tiny bodies. Plus, just because it gets served doesn't mean your kids will eat it. But kids need nutritious food-healthy fats for their brains, calcium for their bones, and all the vitamins and minerals vegetables offer-and more.
To take out some of the stress and make sure you're offering your child the healthiest foods, we compiled expert tips for mealtimes as well as a list of the top 10 healthy foods for kids.
These 10 foods are not only super-healthy for your kids and for you! An easy way to pick out a healthy yogurt? Buy plain Greek yogurt, which has zero added sugars plus twice the protein of regular yogurt.
Most yogurt that's flavored has added sugar; some new products are flavored with just fruit, but plain is always a safe bet. It's easy to add flavor yourself by adding berries and sprinkling a whole-grain cereal on top or creating a fun parfait with fruit. Dress up yogurt even more for kids by turning it into frozen yogurt pops or frozen yogurt bark.
Related: Healthy Recipe Ideas for Kids. Pictured Recipe: Toaster-Oven Tostadas. Beans are a humble superfood. They're loaded with protein and fiber, plus they're cheap and take little time to prepare. Buy low-sodium canned beans such as black beans, chickpeas or kidney beans. Simply open the can, rinse them to remove extra sodium and add to any dish. There are pastas made from beans too, look for brands like Banza, Pow and Tolerant Foods. Fiber helps promote healthy digestion and helps your kids feel fuller, longer, so they aren't asking you for a snack 5 minutes after dinner ends," says Andrews.
Pictured Recipe: Avocado-Egg Toast. One large egg has 6 grams of protein and delivers vitamin D, vitamin B12 and iron. Some eggs are also fortified with omega-3 fatty acids, which aid in kids' brain development. Don't worry about the cholesterol-saturated and trans fats have a bigger impact on raising bad cholesterol than eggs. At breakfast, skip the pastries, fried foods and processed meats and scramble some eggs for your kids instead.
If your kids aren't fans of scrambled, try different presentations like egg salad or egg casseroles. At least half of your kids' grain servings should be the unrefined type—like whole wheat or oats—because they pack more vitamin E, magnesium, and fiber than their processed counterparts.
These "whole" grains may also reduce your kids' risk of asthma, diabetes, and, later in life, heart disease. If your family is having trouble making the transition, look for breads and pastas made with a mix of whole and refined grains. Your kids may not notice the difference. Still, it's okay for kids to have regular pasta or white bread sometimes. All kinds of fats help kids grow, transport vitamins through the body, and provide vitamin E.
But the unsaturated type, such as the kind in olive oil and peanuts, protects kids' hearts by keeping their cholesterol level low while the saturated kind think butter sends it through the roof. Crazy as it sounds, a government report found that 1 in 5 children has high cholesterol!
Toddlers age 2 : 1 of oil per day Nuts and peanut butter are choking hazards for kids under 4. Ideally, you'll divide the servings fairly equally between the two.
But if you have a picky eater , set this minimum goal: at least one serving of dark-green or orange veggies daily. They have unique disease-preventing compounds. And take comfort in the fact that tomato sauce, salsa, and baked fries count toward your child's veggie servings too. Any use of this site constitutes your agreement to the Terms and Conditions and Privacy Policy linked below. A single copy of these materials may be reprinted for noncommercial personal use only.
This site complies with the HONcode standard for trustworthy health information: verify here. This content does not have an English version. This content does not have an Arabic version. See more conditions. Healthy Lifestyle Children's health. Products and services. Nutrition for kids: Guidelines for a healthy diet You want your child to eat healthy foods, but do you know which nutrients are necessary and in what amounts?
By Mayo Clinic Staff.
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