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healthy foods for kids

Flaxseed 

 

This nutty plant food is packed full of Omega-3 fatty acids which are needed for optimal brain development. Flaxseed is sold whole and ground, but research suggests that ground is absorbed by the body better. Try sprinkling ground flaxseed onto cereal or into the batter of sweet treats like waffles, pancakes etc.  Replace 1/4 cup of flour with ground flaxseed in your child’s favorite muffin, bread, or pancake recipe to add a healthy boost to baked goods. You can also add a few spoonfuls in stews or in oatmeal. The possibilities are endless just be creative in the kitchen.

Sweet Potato 

This spud is one of the most nutritious (and inexpensive) vegetables around. The Vitamin A in sweet potatoes keeps eyes healthy, and acts like an antioxidant in the body. Try a baked sweet potato the next time you need a side dish. Simply wash, pierce with a fork, and bake at 375 degrees for 45 minutes or until tender. Then, serve like a baked potato with your favorite toppings.

Yogurt 

 

Getting plenty of good bacteria, also known as probiotics, is key to keeping little stomachs happy and healthy, and yogurt is a great source of this bacteria. Limit sugary versions aimed at kids because these are often lower in protein and good bacteria. Instead, choose plain nonfat or low-fat yogurt or Greek yogurt and dress them up with a spoonful of honey and sprinkling of fresh fruit. Look for the words “live and active cultures” on the carton to ensure that the yogurt has plenty of beneficial bacteria.  Don’t forget too that a cup of yogurt counts towards your child’s daily dairy servings. Most yogurts actually have more calcium than a cup of milk.

Hummus 

This heart-healthy dip and spread is one food that most kids will eat – as long as you don’t tell them it’s made from beans! But it’s the fiber, complex carbs, and protein in those garbanzo bean—combined with heart-healthy olive oil—that make hummus such a perfect food. The complex carbs fuel your busy little one, while the protein and fiber help keep him content and meltdown-free until dinner. Serve hummus as a dip with baked pita chips or baby carrots or use it in place of mayonnaise on sandwiches and wraps.

Avocado 

Avocado is full of monounsaturated fats, the “good” fats that kids actually need in their diet every day. In fact, it’s recommended that 25 to 35% of kid’s calories come from fats, primarily the unsaturated ones. So how do you get your child to eat this creamy green fruit?  We’ve found avocado goes over well with kids when served as a spread on wraps in place of mayonnaise or cream cheese. Ripe avocado should mash easily with a fork. Mix in a dash of lemon juice and salt, and you’ve got a tasty spread or dip.  Start kids on avocado early since fat intake is particularly important in the early years. In fact, ripe avocado is a perfect baby food spooned straight out of its peel. Another version is to blend some avocado with a little milk or yogurt, some honey to your taste and vanilla extract. Eat it as a dessert of mid afternoon snack.

Mango 

One cup of this sweet tropical fruit provides almost a whole day’s supply of Vitamin C which helps keep kids’ immune systems running strong and keeps teeth and gums healthy. It also provides 3 grams of fiber for just around 100 calories. Buy fresh or jarred in juice to serve cut up or in a smoothie. Want a fun way to cool your kids off and provide a nutritious snack? Puree peeled cubes of mango in a food processor or blender; pour into popsicle molds or ice cube trays and freeze. In a few hours, you’ve got frozen mango pops!