10 Top Foods To Include In Your Kid’s Diet

What Kids Can Do So if kids don't need to..

Foods To Include In Your Kid’s Diet

10 Top Foods To Include In Your Kid’s Diet

What Kids Can Do

So if kids don’t need to diet, how can they stay a healthy weight?

All kids can benefit from eating a balanced diet and getting plenty of physical activity.

Kids have a lot of choices when it comes to activity and exercise. Some like to play on sports teams or dance in troupes.

Others may prefer to be more casual, riding their bikes or shooting hoops at the park.

Just helping your parents rake leaves or clean the house is a kind of physical activity, though not as much fun as something like swimming!

And it’s a good idea to cut down on pastimes that aren’t very active — such as watching TV or playing computer games.

Kids can also try to eat a variety of healthy foods. A balanced diet means that you don’t eat the same thing every day and that you eat a mix of foods from different food groups.

These include:

  • fruits and vegetables
  • milk and dairy products
  • meat, nuts, and other protein-rich foods
  • grains, especially whole-grain foods, such as whole-grain breads and cereals

 

This kind of diet helps your body by giving it the right nutrients. For instance, protein helps build your muscles and other body structures.

Calcium helps your growing bones.

And you need vitamins and other nutrients to keep your body working as it should. Fiber prevents constipation and carbohydrates give you energy, just to name a few.

Now that you understand more about diets, you can tell people you’re on a very special one — a balanced, healthy diet just right for a kid!

Here is a list of the top 7 healthiest foods to feed your kid and why it’s so healthy:

1. Oatmeal

A fabulous breakfast food, full of B vitamins, iron, zinc and calcium. Old-fashioned oatmeal offers plenty of carbohydrate for quick energy and high fiber.

Add berries and honey to make it a delicious perfect food for those fast-paced school day mornings!

2. Beans and Lentils

Beans and lentils are really great for kids. They’re high in fibre and release glucose slowly, which stabilizes mood and energy. And they have fibre, which helps with regularity. Kids don’t tend to get a lot of fibre in their diet.

Beans and lentils are good alternatives to meat as sources of protein, she adds. Protein is important for growth and development, and wound healing. It also helps you feel full.

Buy inexpensive dried beans and lentils in bags or in bulk, or even pre-cooked and canned (rinse to reduce the sodium).

Try them plain, puréed or mashed, or add them to soups, stews and pasta sauce. They also star in kid-friendly favourites like veggie burgers and burritos.

3. Yogurt

Kick your child’s dairy consumption up a notch and include yogurt on the menu.

A great source of calcium, yogurt is easier to digest than regular milk, and the cultures (check the label to make sure they’re in there!) are very beneficial to good colon health.

Watch it on the sugar content though. A great idea is to buy plain yogurt and sweeten it yourself with fresh fruit!

4. Broccoli

It is one of the best vegetables for anyone, especially growing kids. It has loads of calcium, potassium, beta-carotene and a wide variety of the B vitamins.

If your child is not a fan of plain vegetables include broccoli in a casserole or put a little shredded cheese on top to add flavor.

5. Protein

One size does not fit all when it comes to protein.

The fact is that growing kids need protein to keep growing. How you’re going to give it to them can vary widely, according to your preferences.

Good choices include legumes, beans (combined with a grain to make a complete protein), soy products like tofu, eggs or lean meat, fish or poultry.

6. Whole Grains

The best nutrition is found in whole grains. Brown rice and whole wheat bread are a quantum leap over their white counterparts and offer necessary fiber, minerals and vitamins.

Choose grain products with the words “whole”, “unbleached” and “intact” or “ground”.

7. 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.

Sweet potatoes are a favorite among babies because of their natural sweetness and bright color, but they are often forgotten once kids get older.

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 topped with cinnamon-sugar and vanilla yogurt. Apple sauce or a drizzle of maple syrup also make good toppings.

8. Nut Butters

Peanut butter and other nut butters are great fast and easy foods for kids. Kids need fat (it’s a good fat if it doesn’t have hydrogenated oils mixed in it) and they need the protein.

Try spreading almond or sunflower seed butter on crackers, toast or celery sticks for a quick and nutritious snack.

9. 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.

10. Fresh Fruit

My personal choice would be cantaloupe in the melon department. Vitamin C, beta-carotene, bits and pieces of B vitamins and trace minerals and calcium fill every juicy bite.

Any in season fresh fruit is sure to be packed with healthy goodness!


Daniel Messer, RNutr, CPT
Daniel Messer, RNutr, CPT

We eat clean, are always motivated and helpout beginners in need. We sell guides on Cutting, Bulking and Muscle Building. Checkout our website!

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