We obsess about how important healthy eating is for us, but there are a few other people who rely on us to keep them eating well, too… our children! Making sure kids eat what's good for them can be difficult since foods packed with nutrition don't always please their tastebuds. But teaching kids healthy habits early on will make them want to eat healthy food later, which is a win for everyone. Here are 12 fabulous recipes to keep your kids happy and eating what is good, not just what tastes good.
Vegan BBQ Pulled Jackfruit Sandwiches
This sandwich is a great dupe for the real deal in a handheld vegan package. (via Brit + Co)
Apple Cheddar Waffles
Take sweet and savory to a whole new level with these apple cheddar waffles; we promise your kiddos will love every bite. (via Brit + Co)
Vegetarian Pigs in a Blanket
This base of crescent rolls, cheese, and breakfast sausages are so yummy that your kids won’t even notice they’re eating veggie links. (via Brit + Co)
Whole30 Animal-Style Burgers
Make sure to use high quality minced meat for healthier burgers. You can also substitute beef for chicken or lamb. (via Brit + Co)
Paleo Air Fried Chicken Tenders
Less oil and no frying means your kids can eat as many of their favorite chicken nuggets as they want. Well, sort of. (via Brit + Co)
Thick Cut Oven Fries
Here’s another no-fry situation that leaves everyone, and their stomachs, happy. (via Brit + Co/America’s Test Kitchen)
5-Ingredient Bean Burgers
Beans are a good source of protein, and mixed with walnuts and cilantro they create a consistency that’s a perfect substitute for burger meat. (via Brit + Co)
Chicken Pineapple Skewers
Yawn, chicken can get oh-so-boring. Add some pineapple and a coconut peanut sauce to add some flare. (via Brit + Co)
This recipe turns a grilled cheese sandwich into a filling meal with its nutritious ingredients like vegetables, instead of leaving your kids to fill up on cheese. (via Cooking Classy)
Wondering how to introduce different vegetables to your kids? Like this! (via Damn Delicious)
If you can sneak all these healthy seeds and fruit in into yogurt, you rule. (via Fit Foodie Finds)
Superfood Egg Sandwich
Boiled eggs are a handy thing to keep available in the fridge. You can pull 'em out and whip up this yummy dish in just a matter of minutes. (via Brit + Co)
Follow us on Pinterest for more recipe inspo!
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Isara Krieger
Isara is a photographer who loves words, and a writer who sees the world as a series of photographs. She's an East-to-West-Coast transplant who eats a lot. You can find her foodie insights on her blog Alone With A Cupcake, where she shares her thoughts on the best restaurants in Boston, San Francisco and places in between.
FAQs
Choose seafood, lean meat and poultry, eggs, beans, peas, soy products, and unsalted nuts and seeds. Fruits. Encourage your child to eat a variety of fresh, canned, frozen or dried fruits.
How do you get kids to eat what you cook? ›
Here are some tips for what to do at mealtime:
- Set realistic expectations. ...
- Change up the menu. ...
- But don't make separate meals. ...
- Give kids options you want them to eat. ...
- Separate behavior issues from picky eating. ...
- Involve kids in meal prep. ...
- Don't ban sweets, help kids manage when and how they eat them.
Top 10 Foods for Health
- Water. Drink 8 to 12 cups of water daily.
- Dark green vegetables. Eat dark green vegetables at least three to four times a week. ...
- Whole grains. Eat whole grains sat least two or three times daily. ...
- Beans and lentils. Try to eat a bean-based meal at least once a week. ...
- Fish. ...
- Berries. ...
- Winter squash. ...
- Soy.
Snacks with fiber or protein help kids feel full longer. Foods with these nutrients take more time to digest. Fiber comes from fruits, vegetables, and whole grains. Protein comes from beans, cheese, milk, meats, eggs, nuts, and nut butters.
What food makes kids happy? ›
Dark leafy greens are high in Vitamin B-12, B9 (also known asfolate) and other B-vitamins. B-vitamins get an “A+” when it comes to producing natural brain chemicals that positively affect mood and other brain functions. Common leafy greens that you can grow in your garden include kale and spinach.
What do 5 12 year olds eat? ›
- Healthy eating for 6 – 12 year olds. ...
- Fruit and vegetables: Fruit and vegetables provide lots of vitamins and. ...
- Cereals, potatoes, rice and pasta: These are all carbohydrate foods which. ...
- Meat, fish and alternatives: These are all protein foods which are important for.
Maybe you're considering adding an air fryer to your kitchen gadget lineup, but is air frying healthy? “Air frying is a healthier option because it essentially eliminates added oils,” confirms registered dietitian Julia Zumpano, RD, LD.
Are baked beans good for you? ›
Baked beans are a source of protein and are high in fibre, so are not a bad choice, especially on wholegrain toast or a jacket potato. But they do contain salt and sugar. Too much salt over time can contribute to high blood pressure, while sugar adds energy (calories) without any other nutritional value.
What is neophobia? ›
Neophobia is the fear of new things. This fear may apply to a variety of new experiences such as trying new foods, friendships, jobs, or destinations. This phobia is a maladaptive coping mechanism and when confronted with new experiences, the fear response exceeds the scope of any realistic threat.
What do picky eaters not like? ›
While every kid is different, commonly refused foods include:
- Odorous vegetables. ...
- Seafood & Sushi. ...
- Condiments. ...
- Spicy Foods. ...
- Sandwiches.
When kids can't gain weight, they also often may not grow as tall as they should. Kids need to get enough calories to learn and develop well. So kids with failure to thrive might start to walk and talk later than other kids, and can have trouble learning in school.
How do you add nutrients to kids food? ›
For example including small amounts of lentils, chickpeas, tofu, soya, kidney beans, butter beans in their meals can be a great way to add extra fibre, vitamins and minerals and also get them used to a more diverse diet. Including meat, fish and poultry is also important for families who choose to eat these foods.
How do I make a healthy diet chart for kids? ›
Follow this balanced diet chart for kids.
- Sunday. Breakfast- 1 tomato and cucumber brown bread cheese sandwich + 1 cup milk. ...
- Monday. Breakfast- 1 cup milk + 2 potato cheela. ...
- Tuesday. Breakfast- 1 cup milk + veggie pasta. ...
- Wednesday. Breakfast- 1 cup milk + 1 besan cheela. ...
- Thursday. Breakfast- 1 cup milk + idli. ...
- Friday. ...
- Saturday.
A healthy, balanced diet includes foods from all 5 food groups: fruit, vegetables, grains, proteins and dairy. Foods high in sugar, saturated fat and salt aren't necessary for a healthy diet and should be limited.
This sandwich is a great dupe for the real deal in a handheld vegan package. (via Brit + Co)
Take sweet and savory to a whole new level with these apple cheddar waffles; we promise your kiddos will love every bite. (via Brit + Co)
This base of crescent rolls, cheese, and breakfast sausages are so yummy that your kids won’t even notice they’re eating veggie links. (via Brit + Co)
Less oil and no frying means your kids can eat as many of their favorite chicken nuggets as they want. Well, sort of. (via Brit + Co)
Here’s another no-fry situation that leaves everyone, and their stomachs, happy. (via Brit + Co/America’s Test Kitchen)
Beans are a good source of protein, and mixed with walnuts and cilantro they create a consistency that’s a perfect substitute for burger meat. (via Brit + Co)
Yawn, chicken can get oh-so-boring. Add some pineapple and a coconut peanut sauce to add some flare. (via Brit + Co)
This recipe turns a grilled cheese sandwich into a filling meal with its nutritious ingredients like vegetables, instead of leaving your kids to fill up on cheese. (via Cooking Classy)
Wondering how to introduce different vegetables to your kids? Like this! (via Damn Delicious)
If you can sneak all these healthy seeds and fruit in into yogurt, you rule. (via Fit Foodie Finds)
