Got a picky eater? You’re not alone. While it would be nice if your little one could get all of the nutrition he needs from dinosaur-shaped chicken tenders, the reality is a balanced diet is necessary to ensure that your child’s nutritional needs are being met. Thankfully, there are a variety of foods likely to gain the approval of even the most finicky eaters while simultaneously providing solid nutritional value. Let’s take a look at five items you should add to your family’s grocery cart this week:
1. Eggs
If you’ve been ignoring eggs due to fears of introducing too much cholesterol into your child’s diet, it’s time to give them a second chance. Health experts say that eating eggs in moderation — up to one a day — isn’t likely to cause a spike in cholesterol. Additionally, eggs are a really good way to provide your child with the protein he needs to stay feeling full without a ton of calories. Consider offering your child a boiled egg as a snack, or making him a quick egg and cheese wrap for breakfast.
2. Edamame
Filled with the same amount of fiber as four slices of wheat bread, edamame — also known as green soybeans — is a fun veggie snack that kids will actually like. To cook edamame, simply steam it on the stovetop or toss a sealed bag of it in the microwave for a few minutes. Sprinkle with coarse grain sea salt and enjoy. To eat, drag the pod between your teeth until the inner beans release, or pinch the pod between your fingers to pop the beans into your mouth, then discard the pod.
3. Berries
High in antioxidants and vitamin C, berries are a healthy snack for your little ones. Naturally sweet and easy to eat, berries of all types — strawberries, blueberries, blackberries, raspberries, boysenberries and others — are chock full of phytochemicals that help protect your child’s cells from damage. A cup of mixed berries has only 80 calories, which is 10 calories fewer than just two Oreo cookies. The next time your kid is craving something sweet, offer him a handful of fresh berries.
4. Sweet Potatoes
Speaking of sweet, let’s talk about the unsung heroes of the potato world: sweet potatoes. They don’t cause the huge spike in blood sugar that regular potatoes do, so your child can benefit from all of the vitamins and minerals found in these amazing tubers, without the carbohydrate coma that sometimes follows a helping of white potatoes. Consider cutting sweet potatoes into strips and baking them to make sweet potato fries as a side dish, or serve with a bit of brown sugar or honey for a sweet treat.
5. Bean Chips
Made from legumes (such as black beans, pinto beans, navy beans and more) and rice flour rather than corn and/or wheat, bean chips offer the salty crunch that kids crave without the trans fats and blood sugar spikes typically associated with chips. Bean chips such as Beanitos offer parents a guilt-free treat to share with their kids by providing a snack experience that is relatively high in protein and fiber.
Help your child make good nutritional choices in his later years by putting him on the path to healthy eating early. Whole foods such as eggs, berries, sweet potatoes, and edamame provide a great balance of nutrition and taste, while snack foods such as bean chips offer a sound alternative to junk food options. Here’s to a lifetime of happy and healthy eating for you and your family!
