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8 Healthy Foods That Kids Should Eat

Being a parent, you want nothing but the best for your kids. You want them to excel in school, to be successful in life, and, most importantly, you want them to be healthy. Letting kids eat healthy food is one of the challenges that most parents have to face. Oftentimes, they prefer junk foods over healthy ones. TV commercials showing how delicious junk foods are influenced your kids to eat more than they should. Your own busy schedule also affects the eating habits of your little ones since you don’t have enough time to cook for them; thus, you prefer to take out fast foods. 

Young ones should be eating healthy foods, these are essential to their development. It improves your child’s health, prevents medical problems, helps maintain a healthy weight, enhances their mood, and sharpens their minds. They need calcium to make their bones strong, healthy fats for their brain, and other vitamins and minerals. However, serving vegetables doesn’t give you the assurance that they will eat them. Instead of presenting healthy dishes as they are, you can disguise them into delicious one. By doing this, your kids will not notice that they are eating vegetables and the like. They might ask you for more. With this, we’ve listed 10 healthy foods that are essential for your kids’ nutrition along with easy-to-do recipes that will allow you to prepare even at your busiest schedule.

1. Yogurt

Healthy Food for Kids - Yogurt

Yogurt is the best option for breakfast and snack. It is also an ideal substitute for sugary desserts. It contains protein and Vitamin D as well as probiotics and good bacteria for healthy digestive system. Flavored yogurts are more enticing to kids, plain yogurts are healthier since the former already has added sugar. You can add bits of their favorite fruits so they won’t think that they are eating plain yogurt. Try this recipe and your kids will definitely ask for more.

Pancakes with a Twist

What You Need:

  • ¼  cup milk
  • 1 cup yogurt
  • 1 large egg
  • 2 tablespoons granulated sugar
  • 1 cup all-purpose flour
  • 1 teaspoon baking powder
  • 1/4 teaspoon salt
  • Blueberries or any fruits of your choice
  • Butter for cooking or any cooking oil of your preference
  • Maple syrup for serving (optional)

How to Prepare:

  • In a large bowl, mix all the dry ingredients (flour, baking powder, sugar, and salt). In another bowl, the wet ingredients (egg, milk, yogurt). When both mixtures are ready, combine them then mix well.  
  • Heat the pan and coat it with butter or oil. 
  • Pour a right amount of the batter and cook both sides (approximately 3-4 minutes each side).
  • Repeat the process until all the pancakes are cooked. 
  • Add the syrup and top it with fruits. 

Who can’t say no with these delicious pancake for breakfast? Check out these relevant resources that offer more yogurt recipes that your kids won’t resist.

  • 4 Simple And Healthy Yogurt Recipes For Kids: The post lists four simple yogurt recipes that kids will surely love. It includes probiotic yogurt pancakes, strawberry greek frozen yogurt, and yogurt fruit smoothie.
  • 10 greek yogurt recipes for kids: The post lists 10 greek yogurt recipes including tropical fruit and veggie smoothie, oatmeal yogurt cups, and rainbow bit veggie sandwich spread.
  • 12 Yummy Yogurt Treats Kid Will Love: The post lists 12 mouth-watering yogurt recipes that your kids will definitely love. It includes Greek yogurt granola bars, frozen yogurt fruit pops, and strawberry yogurt bites.

Watch this video and learn how to make frozen banana yogurt bites. 

2. Eggs

Eggs are a great source of iron, protein, VItamins A, D, E, and B12, fat, and choline. These are essential nutrients so your kids will grow bigger and stronger. It also contains lutein, which is important for good eyesight. Eggs also consist of Omega 3, healthy fats that are good for cognitive memory and early brain development. It is okay for kids to consume one egg a day.

Healthy Food for Kids - Eggs

Know more about the health benefits of eggs to your kids from these relevant resources. 

Instead of serving them with plain scrambled or boiled Try this simple egg recipe to encourage your kids to eat more. 

Egg Burrito

What You Need:

  • 2 large eggs
  • 1 large tomato
  • 1 cup diced red onion
  • red bell pepper
  • Lettuce
  • Whole Wheat Tortillas (Burrito size)
  • Salsa sauce
  • Salt and pepper to taste
  • Cooking oil of your choice

NOTE: You can add more vegetables upon your liking.

How to Prepare:

1. Heat the pan and coat it with the cooking oil. Saute onion until golden brown. 

2. Once the onion is already golden brown, add the tomatoes and bell pepper. 

3. Whisk the egg in a bowl. Once the veggies are cooked, pour in the egg to the pan. Mix well until cooked. 

4. Prepare the tortilla and spread each with salsa sauce. Then layer it with lettuce and your scrambled egg.

5. Roll the tortilla and serve.

Kids will definitely won’t notice that they are eating vegetables. For more delicious egg recipes, read 20 Healthy And Easy Egg Recipes For Kids. It lists 20 healthy and easy to cook egg recipes.

3. Fruits

Healthy Food for Kids - Fruits

Kids love sweets especially when they feel they’re running out of energy. Instead of feeding them with unhealthy sweets, you can replace it with fruits. Apples and plums are best substitute since they contain an antioxidant called quercetin that may fight the decline in mental skills.

Check out these relevant resources and find out the best fruits for your kids’ diet and nutrition.

  • Top 10 fruits goods for kids: The post lists the top 10 that your kids should consume on a regular basis. It also provides tips on how to encourage your kids to eat more fruits. 
  • Master List of Fruits for Kids: The post lists 22 fruits that contain the best nutrition for kids. It also includes recipes that will make kids love fruits more.

You may also want to try this simple recipe that is ideal to include on your kids’ lunchbox. 

Donut Apples

What You Need: 

  • 2 green apples
  • 12 oz. cream cheese 
  • 1 tsp. honey
  • ½ cup melted chocolate (depending on what type of chocolate you’d like to use)
  • Sprinkles for decoration

How to Prepare: 

1. Divide equally the cream cheese among two bowls (6 oz. each). 
2. Add one tsp. honey on one bowl then the melted chocolate on another. Stir the ingredients until well-combined. 
3. Slice apples in a circular manner and hollow out centers using a biscuit or cookie cutter. 
4. Spread mixtures on each apple slices and top with sprinkles. 

NOTE: You can use other flavors based on  your kids’ preference.

It is important to offer a variety of fruits to your kids. Here are some recipes that can make fruits irresistible for your kids. 

  • Fruit Recipes for Kids: The post offers nine simple fruit recipes that are ideal for your kids. It includes Coconut Frushi, Berry Breakfast Pizzas, and Three-Fruit Yogurt Shake.
  • 11 Creative Recipes to Get Your Kids to Eat More Fruit: The post provides 11 creative fruit recipes that even picky eaters will be tempted to eat. It includes American-flag fruit skewers, homemade strawberry tart, and colorful popsicles.
  • Fruit recipes for kids: The post lists 19 fruit recipes that will allow you to experiment with flavors. It includes banana and toffee pancakes, strawberry sundae, and banana pops. 

4. Vegetables

Healthy Food for Kids - Vegetable

Parents know that vegetables will help keep their children healthy, but asking them to eat veggies is a real struggle. Do not give up easily if your kids refuse to eat their vegetables, offer them a variety of vegetable dishes instead. You need to be flexible, open-minded, and a role model to them. If you want them to eat vegetables, you should eat them yourself too. 

Here are more tips on how to get your kids to drop junk foods and start eating vegetables.

You can also find the best vegetable recipes from these relevant resources.

The video shows 5 easy veggie-packed recipes for your kids.

5. Beans

Beans are the seeds from several plants. There are different types of beans including black, chickpeas, and lentils. They offer amazing health benefits that your kids should not miss. Beans prevent and cure constipation, reduce bad cholesterol, and regulates functions of the colon. They also block cancer cells because they are rich in lignans, an anti-cancer chemical. Beans also contain calcium for bones, potassium for muscle health, and magnesium for the heart.

Healthy Food for Jids - Beans

Learn more about the benefits of beans to your kids health as well as ways on how to encourage them to eat beans. 

Try these recipes and your kids will surely love beans.

6. Whole Grains

Healthy Food for Kids - Whole Grains

Whole grains contain bran, endosperm, and germ compared to refined grained which stripped away bran and germ. They contain a lot of fiber, which can help control blood sugar, reduce risk for colon cancer, and lower bad cholesterol. The fiber also contributes to regular bowel movements.

Learn more about the health benefits of whole grain to your children.

For delicious recipes, you can check out these recipes to make your whole grain dishes more enticing:

7. Nuts and Seeds

Healthy Food for Kids - Nuts and Seeds

Nuts and seeds are healthy snacks that are ideal substitute for junk foods. They are good source of several nutrients like minerals, antioxidants, protein, healthy fats, minerals, and vitamins. They also contain high amount of magnesium, which is important in energy production and bone development. Examples of nuts include cashews, almonds, and pistachios. If your childe is allergic to nuts, substitute it with seeds like flaxseeds and chia seeds.

More infromation on the importance of including nuts and seeds to your kids diet.

  • Nuts, health, and kids: The post offers information on the health benefits of nuts.
  • Healthier Snacks for Kids: Nuts and Seeds: The post discusses the health facts of nuts and seeds and how can they help in decreasing obesity among children. It urges that parents must be aware of healthy snack foods.
  • Nuts and seeds: The post focuses on the health nutritional facts of nuts and seeds. It also provides tips on how toinclude nuts in your kids’ diet.

Watch the video and learn how to make a nuts and seeds bread.

8. Fish

Fish is a good source of omega -3s, which needed to protect the brain from memory loss and declining mental skills. Tuna, sardines, and salmon are rich in omega-3s. Including fish on your kids’ diet is an excellent way to keep them healthy.

Healthy Food for Kids - Fish
  • Healthy Fish Choices for Kids: The post offers information on the best choice of fish and seafoods for kids. It also includes a table of the right amount of fish that kids consume.
  • Is Fish Healthy for My Child?: The post focuses on the nutritional benefits of fish for kids and the whole family.

Check out these fish recipes that your kids will surely eat.

Even picky eaters will be encouraged to eat if you will serve them with the enticing, healthy dishes. It is important to innovate your recipes so kids will drop their junk foods and ask for more healthy foods. Happy eating!

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