1. Eggs
Eggs offer protein, and they’re one of the few foods that naturally contain vitamin D, which helps the body absorb calcium. Eating protein at breakfast helps kids feel satisfied longer
2. Black Beans
Beans are a great source of protein, as well as fiber and calcium—two things kids tend not to get enough of. The darker the color, the better they are.
3. Oatmeal
Research shows that kids who eat oatmeal are better able to concentrate and pay attention in school. Fiber-rich whole grains, like oatmeal, digest slowly, providing kids with a steady stream of energy.
4. Nuts
Nuts are made up of healthy fats, which kids need for growth and development, as well as for heart health. Having a little bit of “good” fat in the morning gives your kids a burst of energy to keep them going.
5. Tomatoes
They’re loaded with lycopene—a substance that protects against many cancers. Cooking tomatoes makes them even healthier because the heat releases the lycopene. Hint: Pairing tomato-y foods with a good fat, like olive oil, helps the body absorb more. Ways to get them in your kid’s diet: Pizza and pasta sauces are obvious choices, or add tomato sauce to turkey meatballs or meatloaf if you need to disguise it. A bowl of chili and salsa for dipping are good options if you’ve got a spice lover.
6. Cocoa
Cocoa powder actually has one of the highest concentrations of flavonoids, a compound known to improve blood pressure and heart and oral health. They may also protect skin from sun damage. Ways to serve it (beyond hot cocoa): Sprinkle it on pancakes, waffles or French toast, and melt some dark chocolate and dunk strawberries in it.
7. Hummus
This heart-healthy dip and spread is one food that most kids will eat – as long as you don’t tell them it’s made from beans! But it’s the fiber, complex carbs, and protein in those garbanzo bean—combined with heart-healthy olive oil—that make hummus such a perfect food.
8. Yogurt
Getting plenty of good bacteria, also known as probiotics, is key to keeping little stomachs happy and healthy, and yogurt is a great source of this bacteria. Limit sugary versions aimed at kids because these are often lower in protein and good bacteria. Instead, choose plain nonfat or low-fat yogurt or Greek yogurt and dress them up with a spoonful of honey or fruit
9. Sweet Potato
This spud is one of the most nutritious (and inexpensive) vegetables around. The Vitamin A in sweet potatoes keeps eyes healthy, and acts like an antioxidant in the body. Sweet potatoes are a favorite among babies because of their natural sweetness and bright color, but they are often forgotten once kids get older.
10. Flaxseed
This nutty plant food is packed full of Omega-3 fatty acids which are needed for optimal brain development. Flaxseed is sold whole and ground, but research suggests that ground is absorbed by the body better. Try sprinkling ground flaxseed onto cereal or into the batter of sweet treats like Apple Upside-Down Cake or Banana-Cinnamon Waffles
11. Salmon
If salmon isn’t a food you would think to serve to your child, then you might want to reconsider this pink fish. Wild salmon is an excellent source of high-quality protein which children need for proper growth as well as those Omega-3 fatty acids that are essential for brain development and heart health.
12. Avocado
Avocado is full of monounsaturated fats, the “good” fats that kids actually need in their diet every day. In fact, it’s recommended that 25 to 35{a0f1e7c89bdf5d41b39133b2a43c489d52672b0a8ab81eae87c1007ceb36809e} of kid’s calories come from fats, primarily the unsaturated ones. So how do you get your child to eat this creamy green fruit? We’ve found avocado goes over well with kids when served as a spread on wraps in place of mayonnaise or cream cheese.