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If you're the parent to a picky eater, you already know: getting kids to eat healthy foods can be a challenge. When your five-year-old is in their "only-white-foods" phase (read: lots of refined sugar, not enough nutrients), it's enough to make you give up. Relax. These quick healthy food ideas will get even the die-hard junk-food fan to gobble up some of the good stuff, guaranteed.
Spiced-Up Popcorn
If your picky eater is over the age of 4, this snack is the perfect go-to healthy food pick (parents with younger children beware: popcorn could be a choking hazard). Popcorn is relatively high in fiber and low in calories. Try upping the ante by sprinkling the popcorn with Parmesan cheese or cinnamon and sugar.
Super Soy
Protein-rich edamame is a delicious snack for nutrient-adverse kids. Sprinkle the pods with a bit of salt for a salty-sweet combo. Plus, popping them out of the shell can be pretty fun. If you've got a toddler, opt for the pre-shelled beans at the market.
The Nibble Tray
Sometimes getting kids to eat healthy foods is all in the presentation. Put a few pieces of various foods like cubed chicken, cheese chunks, grapes, cherry tomatoes, and chunks of avocado in piles on a fun platter or in a muffin tray. Let your child graze as they like.
Perfect Popsicles
Popsicles in the healthy foods category? These sweet treats can pack a nutritional punch if prepared at home. Try blending bananas and peanut butter and then stir in a few nuts or mini chocolate chips (just a few!). Pour into a popsicle mold and freeze. Or, try adding a squeeze of lime juice and a drizzle of honey to low-fat yogurt and pureed raspberries. Alternate the yogurt and fruit puree in the popsicle mold and swirl with a knife. Freeze and enjoy!
Stick to the Sweet Stuff
Getting your kids to eat vegetables is perhaps the biggest hurdle in the healthy foods battle. You'll have better luck with vegetables that have a higher sugar content: corn, sweet peas, carrots, and cherry tomatoes. Remember: A little dollop of dressing can go a long way.
Go for the Cereal
Cereals can be a surprisingly healthy food for kids, as long as they're not reaching for the super-sugary stuff. When selecting a cereal for your child, keep the following guidelines in mind: short ingredients lists are better and you'll be more in control of what your child is eating. Most of the protein from cereal will come from the milk in the bowl, so encourage your child to drink it up, but also look for cereals with at least 2 grams of protein per serving. Sugar per serving should max out at 10 grams. Finally, look for cereal with at least 3 grams of fiber per serving. Good choices include Kix (if you can stomach the thought of corn syrup), Barbara's Bakery's Puffins, and Cascadian Farms Organic Clifford Crunch.
If all of this fails, remember: most kids need to see a new food multiple times before they are ready to try it. So, if that plate of avocado slices goes untouched the first time, try, try, try again.
Email This
If you're the parent to a picky eater, you already know: getting kids to eat healthy foods can be a challenge. When your five-year-old is in their "only-white-foods" phase (read: lots of refined sugar, not enough nutrients), it's enough to make you give up. Relax. These quick healthy food ideas will get even the die-hard junk-food fan to gobble up some of the good stuff, guaranteed.Spiced-Up Popcorn
If your picky eater is over the age of 4, this snack is the perfect go-to healthy food pick (parents with younger children beware: popcorn could be a choking hazard). Popcorn is relatively high in fiber and low in calories. Try upping the ante by sprinkling the popcorn with Parmesan cheese or cinnamon and sugar.
Super Soy
Protein-rich edamame is a delicious snack for nutrient-adverse kids. Sprinkle the pods with a bit of salt for a salty-sweet combo. Plus, popping them out of the shell can be pretty fun. If you've got a toddler, opt for the pre-shelled beans at the market.
The Nibble Tray
Sometimes getting kids to eat healthy foods is all in the presentation. Put a few pieces of various foods like cubed chicken, cheese chunks, grapes, cherry tomatoes, and chunks of avocado in piles on a fun platter or in a muffin tray. Let your child graze as they like.
Perfect Popsicles
Popsicles in the healthy foods category? These sweet treats can pack a nutritional punch if prepared at home. Try blending bananas and peanut butter and then stir in a few nuts or mini chocolate chips (just a few!). Pour into a popsicle mold and freeze. Or, try adding a squeeze of lime juice and a drizzle of honey to low-fat yogurt and pureed raspberries. Alternate the yogurt and fruit puree in the popsicle mold and swirl with a knife. Freeze and enjoy!
Stick to the Sweet Stuff
Getting your kids to eat vegetables is perhaps the biggest hurdle in the healthy foods battle. You'll have better luck with vegetables that have a higher sugar content: corn, sweet peas, carrots, and cherry tomatoes. Remember: A little dollop of dressing can go a long way.
Go for the Cereal
Cereals can be a surprisingly healthy food for kids, as long as they're not reaching for the super-sugary stuff. When selecting a cereal for your child, keep the following guidelines in mind: short ingredients lists are better and you'll be more in control of what your child is eating. Most of the protein from cereal will come from the milk in the bowl, so encourage your child to drink it up, but also look for cereals with at least 2 grams of protein per serving. Sugar per serving should max out at 10 grams. Finally, look for cereal with at least 3 grams of fiber per serving. Good choices include Kix (if you can stomach the thought of corn syrup), Barbara's Bakery's Puffins, and Cascadian Farms Organic Clifford Crunch.
If all of this fails, remember: most kids need to see a new food multiple times before they are ready to try it. So, if that plate of avocado slices goes untouched the first time, try, try, try again.