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10 Super Healthy Foods for Kids

In a perfect world, our kids would eat only the freshest, healthiest and least “junky” food out there. But, we know that there are lots of kids who never met a vegetable they liked.  Still, we can try to get them to eat at least some of these super foods.

1. Eggs.  They have so much in such a small package, most importantly, protein. And there are eggs on the market now that also have DHA which is great for growing brains. 
2. Berries. Strawberries and blueberries are the best in this bunch.  They’re packed with vitamins and antioxidants.  If they won’t eat the strawberries plain, sprinkle on a little raw sugar.  Even a berry with sugar is better than no berry at all.
3. Tuna. Hmm.  You might think this is a deal breaker, but try it.  You can put some tuna in lettuce for a tuna sandwich.  Mix it with rice.  Smother it with cheese—another great food for protein.
4. Legumes.  Kids will actually eat these and like them.  See which ones your kids will gravitate to: lima beans, black-eyed peas, baked beans, black beans, chick peas (aka garbanzos) or lentils.  If you want to stay away from canned beans, go for the frozen options.  They can actually be healthier than fresh because they’re picked later in the ripening season. If you’d rather, you can soak your own beans and season them to your liking.  It’s a lot easier than you think. Just follow the directions on the bag.
5. Dairy. Don’t fear the cow.  Cow’s milk is still a great way to provide protein and calcium for your children.  Be sure to use whole milk until your child is 2—their growing brain needs it.  After that, low-fat or even fat-free milk gets the job done.  Also, make sure your teen daughter gets her dairy.  Teen girls have a low dairy consumption even though they need the calcium dairy provides to help give them strong bones.
6. Dark Chocolate. What’s good for mom is good for the kids too, in this case.  If they really want a sweet, steer them toward dark chocolate.  A cocoa content of at least 60 percent is best, but you might have to gradually get them there, as the higher the cocoa content, the stronger the taste.
7. Yogurt.  In a tube, a tub or a carton; yogurt is packed with good bacteria that can help your child grow healthier.  Try to go with a low-fat version without too much sugar.  You can also buy plain yogurt and add your own fruit and flavorings (a little vanilla and some of those berries we talked about earlier goes a long way).
8. Whole Grains.  White bread is fine, every now and then.  But get your kids to eat whole grains by bringing them into your menu gradually.  You can mix whole grain spaghetti with white.  You can make a sandwich with one piece of white bread and one piece of whole wheat or multi-grain bread.  And, make sure the first ingredient on your bread is “100% stoneground wheat” for the best nutrition.  “Wheat flour” as the first ingredient or anything that says “enriched” is not as healthy.
9. Sweet Potato: Get creative here, Mom.  For a quick fix, take that old potato, pierce it with a fork, wrap it in wax paper, and pop it in the microwave for 5 minutes.  Then, either mash it up with some real butter, milk, brown sugar and cinnamon, or slice it in rounds and sprinkle cinnamon on top.
10. Nuts.  Unless your child has a peanut allergy, introduce them to the world of nuts.  Walnuts rock the most health benefits, but the humble peanut is great for kids too.

Medical information within this site is not intended for use in the diagnosis or treatment of any health condition. Please consult a licensed health care professional for the treatment or diagnosis of any medical condition.

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