For a lot of parents, buying and preparing healthy foods is pretty easy. But, the hard part of it is actually to get your kid to eat those nutritious foods. Because of this, meals are often frustrating and leave parents often wondering if their child is getting enough nutrients. If this also happens in your home, then you should read this article on, as we will present you 8 super healthy foods which will guarantee even your pickiest child will eat.
This is a wonderful nutty plant food which is packed with omega – 3 fatty acids, that are actually needed for optimal brain development. Flaxseed is sold whole and ground, but some research suggests that our body absorbs ground better. For example, you can try to sprinkle grounded flaxseed onto cereal or maybe into the batter of sweet treats, such as Apple Upside – Down Cake or Banana – Cinnamon Waffles. You can use ground flaxseed instead of the ¼ cup of flour, in the favorite muffin, bread or pancake recipe of your child, in order to add a healthy boost to baked goods.
You probably think that in no way your child will ever touch tofu, right? Well, you should think once again. Even though it is not always a favorite when it is served whole in dishes, it is actually a kid–pleaser when it is used to provide a creamy base for some smoothies and desserts, such as Blueberry Power Smoothie and Cookies – and – Cream Ice Cream. Tofu is also a great source of protein, B vitamins, calcium, as well as iron – which are actually all the nutrients that kids often need more for proper growth and bone health. You can try some of the tofu recipes on your child, and you will see that he/she will be asking for more.
3. Sweet potato
This is actually one of the most nutritious, inexpensive vegetables around. It contains vitamin A, which keeps our eyes healthy and acts as an antioxidant in the body. They are the favorite food among babies, as they have a natural sweetness and bright color. But once kids get older, they are often forgotten. The next time when you will need a side dish, you should try baked sweet potato. You should simply wash, pierce with a fork, and bake at 375 degrees for 45 minutes or until tender. After that, you can serve this as a baked potato which is topped with cinnamon – sugar and vanilla yogurt. Applesauce or a drizzle of maple syrup also make good toppings. So, if you have a mashed potato lover, then you should try the Two – Potato Mash.
The key to keeping little stomachs happy and healthy is getting plenty of good bacteria, which is also known as probiotics. Yogurt is an excellent source of these bacteria. You should limit sugary versions aimed at kids, as they are usually lower in protein and good bacteria. Instead, you should choose plain nonfat or low-fat yogurt or Greek yogurt. Then add a spoonful of honey and sprinkling of fresh fruit. In order to ensure that the yogurt has plenty of good bacteria, look for the words “live and active cultures” on the carton. You should also not forget that a cup of yogurt counts towards your child’s daily dairy servings. Most of the yogurts usually have more calcium than a cup of milk. Kids will also love to assemble their own Blueberry and Maple-Pecan Parfaits.
One of the foods that most kids will eat is the heart-healthy dip and spread – as long as they don’t know that it is made of beans. But it is actually the fiber, complex carbs, and protein in those garbanzo beans, which are combined with heart-healthy olive oil, that make it such a perfect food. The complex carbs will fuel your little one. The protein and fiber will keep them content and meltdown-free, until dinner. You can serve hummus as a dip with baked pita chips, or maybe baby carrots. Furthermore, you can use it in place of mayonnaise on sandwiches and wraps. You can try store-bought or whip up a quick homemade version.
If salmon is not a food which you would like to serve to your child, then you might want to reconsider this pink fish. For proper growth of kids, wild salmon is actually an excellent source of high–quality protein which they need, and the omega – 3 fatty acids which it also contains. They are essential for brain development and heart health. Another plus for parents that are busy is that salmon requires little seasoning due to natural flavor and can be baked or grilled in just a few minutes. If mercury levels have you worried, then you should take note of the fact that salmon is consistently rated by the FDA as one of the five fish lowest in mercury. You can try some of these kid-friendly salmon recipes tonight: Salmon Burgers or Roasted Salmon with Citrus and Herbs.
The “good” fats which kids actually need in their diet every day are the monounsaturated fats, which can be found in avocado. It is recommended that 25 to 35% of kid’s calories come from fats, primarily the unsaturated ones. So, how can we get our kids to eat this creamy green fruit? We have found that avocado goes over well with kids when it is served as a spread on wraps, instead of mayonnaise or cream cheese. You should mush ripe avocado easily with the fork. You can also mix in a dash of lemon juice and salt, and you will get a fresh and tasty spread or dip. Start your kids on avocado earlier, since the intake of fats is particularly important in the early ages. In fact, ripe avocado is also perfect baby food, when it is spooned straight out of its peel.
Just one cup of this sweet tropical fruit will provide almost a supply of vitamin C for the whole day. It will help in keeping kids’ immune systems running strong, as well as keeping gums and teeth healthy. Mango will also provide three grams of fiber, for just around 100 calories. You can buy some fresh or jarred in juice to serve cut up or in a smoothie or desserts like Banana–Mango Smoothie or Double Mango Pudding. We also recommend you to make puree peeled cubes of mango in a food processor or blender. In that way, you will cool your kids off and provide a nutritious snack. You just need to pour into popsicle molds or ice cube trays and freeze. In just a few hours, you will have your mango frozen pops.