When it comes to food and feeding kids, almost all parents can confirm that children are fickle creatures. What they enjoyed eating yesterday is off-limits to their palettes today. That means getting children in the habit of eating healthy foods that keep them sharp and happy can be quite a challenge for parents.
Good nutrition is essential at every age, especially in kids. Receiving proper nutrition is how they grow strong and healthy. Their dietary needs are similar to adults’, so they need whole and refined grains, vegetables, fruit, protein, and dairy. However, their young and impressionable minds adjust easier when they see adults eating certain foods, so making healthy food a family affair may make it easier to get your children to enjoy certain foods. Many foods will keep your children sharp and happy, like fish, Greek yogurt, oatmeal, apples, plums, but the three foods listed below are essential.
1. Boiled Eggs Are Great for Kids
Eggs are one of the most nutritionally rich foods that you can serve kids. And despite the heading for boiled eggs, eggs cooked in any fashion are an excellent source of iron, protein, fat, Vitamins A, D, E, and B12, and about nine other vitamins. That is why many doctors suggest introducing eggs to children mixed with their milk when they are as young as six months old.
In addition to being super easy to prepare, you can boil them in advance for breakfast on the go; eggs are great to serve with fruit, toast, bacon, yogurt, cheese, salad, crackers, or alone. Boiled eggs can be cut in halves or quarters and designed on a plate for the picky eater whose palette is more accessible to please with their eyes. They can be deviled with fun toppings or cut up on top of a hash. Besides keeping kids sharp and happy, eggs also:
- Have minimal amounts of harmful cholesterol.
- Contain Vitamin B12 for turning food into energy and forming red blood cells.
- Contain folic acid helps to prevent a folate deficiency.
- Are a complete balance of fats.
- Help in healthy hair and nails.
- Excellent source of Vitamin D so that the body can absorb Vitamin C for strong bones.
2. Kids Need Enough Greens
If you are looking for your kids to move fast, running away from the table when they see greens is one sure way. Healthy greens include broccoli, kale, spinach, green beans, and other superfoods, including folate and vitamins and packed with antioxidants that promote brain growth.
Unlike many foods that can be disguised, there isn’t much you can do for greens and the way children naturally draw to foods with sweeter flavors or sugar added. However, herbal supplements contain many of the same nutrients as greens for those who cannot get their child to eat greens. Many greens can be served raw or cooked, making them more challenging for parents to tempt children. However, it is unanimous that creativity helps. Consider adding greens to your child’s favorite foods, like roasted broccoli on pizza or adding kale leaves to a burger. Some Other tips for getting children to enjoy greens are:
- Add fresh greens to a fruit smoothie.
- Cut the greens small in a salad.
- Add chicken tenders and fruit to children’s plates with greens.
- Roasted vegetables, including greens, bring out the more sweet or nutty taste in them,
- Serve greens with a dip.
3. They Should Eat Nuts and Seeds
Nuts and seeds are packed with essential fatty acids, vitamins, protein, and minerals. As a result, they boost children’s moods and work to keep their nervous systems in check. Some of the most vitamin-packed nuts and seeds are almonds, Brazil nuts, chestnuts, hazelnuts, pecans, pistachios, and walnuts. Ways to add nuts and seeds to children meals and snacks are:
- Snack-sized zip-lock bag for lunch.
- Add to homemade granola bars.
- Add to cookies and muffins.
- Make trail mix.
- Add to salads.
- Add to yogurt and ice cream.
Although good nutrition is essential at every age, proper nutrition is vital for strong and healthy kids. As fickle as they are, parents can attest to the challenges they face when planning meals for their children. However, there three foods that kids should eat to grow sharp and strong. Those foods are eggs, greens, nuts, and seeds.