Like adults, kids need a balance of carbohydrates, protein, fat, vitamins and minerals to stay healthy. However, simply offering your child three meals a day may not offer her all of the nutrients she needs to grow properly. Include kid-friendly and nutritionally dense foods in meals as well as snacks to help your child meet her daily goals.
Sweet Potatoes
Sweet potatoes are colorful and appetizing to a child’s sweet tooth, but they also offer your child a host of nutrients, including vitamin C, potassium, carbohydrates, fiber, folate and carotenoids, according to the Family Education Network. Offer them mashed, bake them into sweet potato chips or peel them and roast them. Sweet potatoes are usually safe solids for infants, as well. Skin and cook a sweet potato and mash or puree it with formula or breast milk.
Nuts and Seeds
Nuts and seeds are rich in fiber, protein and heart-healthy fat. They are also packed with essential vitamins and minerals. For instance, almonds contain iron – which helps your child’s blood deliver oxygen to his organs – as well as calcium, riboflavin and magnesium, according to MayoClinic.com. Sunflower seeds are rich in B vitamins, vitamin E and minerals such as magnesium, phosphorus and manganese. Nuts and seeds can be part of a tasty trail mix with dried fruits, can make a crunchy salad topper or can be a snack in themselves. Avoid giving your infant and toddler any nuts or your preschool-aged child whole nuts to prevent him from choking. Also steer clear of seeds to prevent them from becoming stuck in your child’s airway and causing an infection, warns Baby Center.
Blueberries
Blueberries are packed with compounds that may help reduce your child’s risk of cell damage and chronic diseases, according to MayoClinic.com. They also contain nutrients, called anthocyanins, which may help reduce your child’s cholesterol levels and reduce his risk of artery blockages. Additionally, blueberries are rich in nutrients such as vitamin C, fiber and potassium. And because they are low in fat, you don’t need to feed them to your child sparingly. Pour them into your child’s oatmeal or granola, toss them into a fruit salad or blend them with yogurt and freeze them into ice pops.
Fish
Certain fish contain omega-3 fatty acids, which are found in your central nervous system and brain and may promote brain development in children. Some evidence suggests that infants and children who get enough omega-3s in their diet have improved IQ scores, according to MayoClinic.com. Salmon is a major source of omega-3 fatty acids. Choose wild salmon over other varieties to offer your child the most omega-3s and the lowest possible amount of mercury. If your child seems reticent to try fish, pair the salmon with ingredients you know she enjoys. For instance, brush a salmon fillet with teriyaki sauce or prepare a salmon cake burger. If your child is still resistant, begin with a milder fish such as canned tuna and include it in a sandwich or casserole. While canned tuna is low in fat overall, the fat it does contain is mostly omega-3. Ask your pediatrician when you can start offering your child fish.
References
- Baby Center: Foods That Can Be Unsafe for Your Toddler
- MayoClinic.com; Does Eating Fish Make Children Smarter?; Jennifer Nelson, M.S., R.D., and Katherine Zeratsky, R.D.; 2008
- “Parenting”; 15 Kid and Toddler Superfoods
- Family Education Network: Super Foods for Kids (And Adults)
- MayoClinic.com: 10 Great Health Foods for Eating Well
- Baby Center: Quick and Healthy Snacks for Kids
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