Healthy-Eating Kids
Dr. Tanya Altmann11 Essential foods to Guarantee Veggie-Loving, No-Fuss, Healthy-Eating Kids
Not only is each of these foods healthy and important for proper growth and development, if offered regularly to a child, starting around 6 months of age, it will prime your child’s palate and form lifelong healthy eating habits.
Egg (scrambled eggs and maybe a whole hardboiled egg)
Eggs are the perfect single-ingredient food for kids. They are a top source of protein for kids and other nutrients important for growth and development. Research shows that eating a protein-rich breakfast can help kids concentrate better in school and provide long lasting energy. Scrambled eggs are a great first finger food (white AND yolk), soft tiny pieces are easy for an older infant to pick up. I often make scrambled eggs at night, store them in fridge and quickly reheat in microwave in the morning for an easy healthy breakfast for all three of my boys (ages 10, 8 and 1).
Avocados (half avocado in peel on plate and some mashed or sliced avocado)
It’s not only trendy to start avocado as a first food, it’s practical and healthy. Avocados are high in potassium, fiber, and healthy monosaturated fat, which is good for hearts of all ages. Avocado is an easy option to feed a baby or toddler when you’re out as you can order it on the side at almost any restaurant, fork mash and feed it to your baby. Have the camera ready to snap a photo of the face as many babies don’t like it the first or second, or even third time you offer it. But keep trying, and they will.
Prunes (whole prunes and organic baby food pureed prunes in a bowl)
Parents are often shocked when I say to give kids prunes or dried plums regularly. They wrinkle their nose and say “eww!” But prunes are high in fiber and really good for your gut as they help treat and prevent constipation. You can make or buy baby food prunes and even mix it with cereal or other fruit if you prefer. Teach preschoolers that prunes are yummy giant raisons! If you get kids used to eating prunes at a young age, it will help with tummy aches and constipation issues for life. I like the individually wrapped ones so fingers don’t get sticky.
Fish (a piece of pink salmon and then some fork mashed or little pieces)
How many adults do you know who don’t like fish? It’s because they didn’t get used to eating it as an infant. Fish is a great natural source of protein, and also contains vitamin D—a vitamin that most kids need more of. Vitamin D is important for building bones, preventing illness, and lowering the risk of certain diseases. The oils in fatty fish are high in omega-3 fatty acids, which are great for brain and eye development and therefore especially important for infants, who are growing big, fatty heads! Wild salmon is the most important fish to feed infants and toddlers. You can puree it for a baby, my youngest liked it mixed with sweet potatoes and now that he is 15 months I just break of small pieces of whatever fish I am eating and he picks it up, eats and loves it.
Nuts and Nut Butter (peanut butter mixed in baby oatmeal, just a spoon or big glob of peanut butter on a plate or peanut butter spread on whole wheat bread and/or handful of raw almonds)
Nuts and nut butter are a good source of vegetarian protein, vitamin E, and healthy fats, usually don’t need to be refrigerated and are easy to carry around. I always have nuts in my bag to snack on. It’s important to remember that whole nuts are a chocking hazard and should NOT be given to kids under age 3, but you can give nut products around 6 months of age. It’s actually recommended to start peanut protein early and give regularly to decrease the chance that your child will develop a peanut allergy later in life. I like to melt 1 teaspoon creamy peanut butter into baby oatmeal, for toddlers I spread a thin layer on whole grain bread and cut into tiny pieces. Peanut puffs are another easy way to introduce peanut protein at a young age. (If you want names, Bamba and Cheeky Monkey are the two available in the U.S.)
Remember that nut allergies are serious, so be careful if you are around anyone who may be allergic to nuts and be aware of signs of a food allergy such as a rash, facial swelling, trouble breathing and call 9-1-1 right away if needed.
Dairy: Yogurt/Cheese/Milk
Dairy Products are healthy for children and baked with a powerful punch of essential nutrients most kids don’t get enough of such as protein, vitamin D and Ca. in fact, milk is the BEST source of vitamin D which is important for growing healthy bones, preventing illness and lowering the risk of certain diseases and cancers. Kids under 1 year can’t drink regular cow’s milk, but you can start yogurt around 6 months of age. I like plain yogurt with live or active cultures to help the immune system and decrease illnesses in kids. Over age one kids can drink whole milk or reduced fat milk and over age 2, nonfat or low fat is recommended—same nutrition in nonfat and whole, just more fat added back in as you go up in percentages. Fat that even skinny kids don’t need.
Green Vegetables (peas and broccoli steamed whole maybe or you can show a green puree if you want, but not necessary)
Green veggies have almost every vitamin and mineral you can think of. People who eat green vegetables are linked with lower disease rates and a healthier weight. So this one is for parents as much as kids because if you don’t eat your veggies, your kids won’t either. It’s easy to steam and puree green vegetables such as broccoli and green beans. Peas are a great finger food since small and soft. I buy organic fresh frozen peas, defrost or steam them and my toddler loves to eat them by the handful. Some toddlers or preschoolers may go through a picky phase and go on green veggie strike. That’s ok, if you keep serving and you eat them yourself, your child will grow to accept and enjoy veggies for life!
Berries/Citrus (blueberries, raspberries, and/or strawberries, you can leave whole as they look pretty and clementine sections or whole clementine)
All fruits are healthy, but seasonal berries and citrus in particular are packed with nutrition, low in calories, high in vitamin C, folate and fiber, all of which kids need more of. These little guys have so many vitamins and minerals that your body needs to function normally, fight infection and stay healthy. Buy seasonal so in summer by berries and in winter buy frozen berries and fresh citrus. Berries are delicious and easy for kids to eat plain, my 16 month old will eat an entire container of raspberries. You can also throw them in a smoothie.
Clementines are a favorite citrus food for kids since they are easy to peel, seedless and can easily be packed in school lunches.
Chicken and/or Beans/Lentils (cut up chicken breast and whole beans)
Chicken and beans are healthy sources of protein and easy finger food for older infants and toddlers. They key is getting your child used to eating healthy, plain chicken. If the first chicken they taste is breaded, fried and in a familiar oval shape, their brain will be conditioned to think this is what chicken should taste like and they will reject healthier chicken that you make at home.
Infants need a source or iron and zinc around 6 months of age and chicken is a great one. It can be pureed initially, mixed with veggies, and later cut up into tiny pieces for little fingers to self-feed. At restaurants don’t order chicken nuggets or tenders off the kids menu, just order a side of grilled chicken from the adult menu and cut a small portion for your child.
If you are a vegetarian, or to ad variety to your child’s protein intake, introduce beans, lentils or any legumes. High in fiber, vitamins and minerals, legumes are versatile an inexpensive. My mom used to teach my boys to count using beans, which also made it fun for them to eat.
Whole Grains (whole grain bread and Cheerios)
Try to make all of your grains “whole”—meaning that the first ingredient listed should be “100 percent whole-grain wheat” (or another whole grain such as oats or quinoa). Whole grains are a great source of energy, provide fiber for a healthy digestive system, and feed the healthy bacteria in our intestines. Don’t ban grains from kids diets, but get them used to whole gains from the beginning, that means no white bread or junky cereals. If you start with whole grain bread and healthy cereal that is what kids will eat and enjoy. I have 2 rules for the cereal aisle. At least 3 grams of fiber and NO fake colors, then you are guaranteed a healthier choice. Whole grain O cereal is also a healthy on the go snack option for older infants and toddlers and much healthier than other options marketed to that age.
Water (a glass clear cup of water) Everyone should drink plain water. I start infants on sips of plain water when they start solid food around 6 months of age. Infants who learn to drink plain water grow into toddlers and young children who like plain water, and eventually adults who like plain water. How many adults out there don’t like to drink plain water? It’s because you didn’t get used to it as a child. And please don’t give babies or toddlers juice! Even watered down juice just gets them used to the taste of sweet beverages. Start your kids off well now and drinking plain water will become a lifelong healthy habit.
