Getting the right nutrients is the gold standard for every growing child. And this is usually the biggest worry for most parents – so you aren’t alone. “Healthy” foods usually have a reputation of tasting awful, and you know how kids react to meals that taste awful right?
It’s quite easy to overlook these healthy foods and go for the more kid-friendly meals, such as pastries and soda. However, not every nutrient-loaded food tastes bad, and they’re necessary to ensure your kid gets all the vitamins, minerals and fiber needed to grow.
These five power foods not only taste great but are also super healthy for your kids and you (for those inevitable moments when you’ll end up sharing in their meals).
#1. Yogurt
If your kid doesn’t like to drink milk, then yogurt is a great alternative. And a good source of calcium as well. Its versatility means you can use it for breakfast, lunch, or dinner depending on the meal combo you plan to prepare. However, you do need to watch out for the sugar content.
When picking yogurt supplies from the grocery store, it’s best to look for low-fat options with “live active cultures”. If you can, go for the brands without a lot of added sugar.
SEE MORE: How to Snack Healthy
#2. Tuna Fish
These species of fish are a powerhouse of essential nutrients. Potassium, iron, selenium and Omega-3 fatty acids are some of the many nutrients your kids get by consuming tuna fish. Better yet, they are quite tasteful, too.
Omega-3 fatty acids are a must-have for growing kids. These nutrients support the proper growth and development of the brain.
One major drawback of tuna consumption is mercury contamination. Most environmental health agencies advise that parents give their kids canned light tuna in moderation. It is a safer and better choice than Albacore or white tuna fish.
#3. Pasture-Raised Meat and Dairy Products
Don’t be led astray by the abundance of factory farms. Instead, shop for pasture-raised dairy, eggs, and meat from farms such as 7 Sons Farm. Pasture-raised meat and dairy products are some of the greatest sources of two Omega-3 fatty acids: alpha-linolenic acid (ALA) and conjugated linoleic acid (CLA). They also contain a higher concentration of antioxidants such as vitamins E, C, and beta-carotene.
#4. Beans
Beans are a delicious super-food. They are packed with fiber, proteins, zinc, magnesium, and polyphenols that fight inflammations. They prevent childhood obesity, strengthen gut health, and fight constipation. While they can be easy to dislike depending on how you prepare them, this is one superfood you want your kids eating week in and week out.
Explore the cookbooks for interesting and tasteful ways to add beans to your kids’ dishes. You and your family are sure to experience its health benefits in no time.
SEE MORE: Cooking With Kids
#5. Oatmeal
Loaded with complex carbohydrates and healthy fiber, oatmeal should be one of the favorites on your child’s meal list. Topped with milk, fruits, and healthy syrup, it can make for a delicious breakfast option for the kids or the whole family. It is a great way to increase the feeling of satiety, which means your child will be less prone to junk eating.
Its soluble fiber also helps control the blood sugar, especially with kids at risk of hyperglycemia.
SEE MORE: How to Put Breakfast on the Table in 5 Minutes or Less
Final Thoughts
Feeding kids can be a chore for some, especially if you are trying to balance between getting the right nutrients in and serving them the “infamous” kid-friendly meals. The above list of five power foods can be a first step towards turning mealtime into family bonding periods.
