The Top 6 Kids' Healthiest Foods

You are aware that giving your children veggies rather than ice cream is preferable. However, how can you convince them to consume them?

Children don't always eat what you want to feed them, as everyone who has ever tried to feed one knows (other than cereal or ice cream). It's hard to try to find out what to create to feed their small bodies. And your kids might not even eat what is provided to them. Nonetheless, children require a diet rich in nutrients, including all the vitamins and minerals found in veggies, calcium for strong bones, and healthy fats for their brains.

We've put up a list of the top 10 healthiest foods for kids and expert advice for mealtimes to help you reduce stress and make sure your child is eating nutrient-dense foods. In addition to being nutritious for both you and your children, these dishes are also adaptable and simple to make.

1. Yogurt

"You have to watch the added sugar content, but yogurt is a wonderful option for breakfast, snack, or even dessert," says Katie Andrews, M.S., RD, owner of Wellness by Katie and a pediatric nutrition coach. "It's a healthy, filling snack that checks the boxes on protein and vitamin D, a nutrient many kids lack in their diet." Check the vitamin D content of the yogurt you purchase, as not all brands include it.

Probiotics, or beneficial bacteria, are also found in yogurt and are crucial for preserving intestinal health. Are you trying to find a simple technique to choose a nutritious yogurt? Invest in plain Greek yogurt, which offers twice the protein of normal yogurt and no added sugars. The majority of flavored yogurts contain added sugar; nevertheless, plain yogurt is usually a safe choice. Some new products only contain fruit flavoring. You may easily add flavor yourself by making a fruit parfait or by topping it with whole-grain cereal and berries. Make frozen yogurt pops or frozen yogurt bark to add even more decoration to yogurt for children.

2. Beans

Beans are a nutrient-dense food. They're inexpensive, quick to make, and packed with fiber and protein. Purchase canned beans that are low in salt, such as kidney, chickpeas, or black beans. Just open the can, rinse the beans to get rid of any excess salt, and use in any recipe.

"Replacing ground beef with beans in a quesadilla or tossing beans with pasta helps maintain high-quality, lean protein while adding a key nutrient: fiber," Andrews explains.

Bean pastas are also available. Children between the ages of four and eight require about twenty-five grams of fiber per day, yet most kid-targeted products—such as fruit snacks and cheese crackers—have minimal to no fiber. According to Andrews, fiber helps kids feel satiated for longer periods of time and supports healthy digestion, so they won't be begging you for a snack five minutes after dinner.

3. Eggs

According to the USDA, a big egg provides 6 g of protein, iron, vitamin B12, and vitamin D. Additionally, omega-3 fatty acids, which support children's brain development, are added to some eggs. Don't worry about the cholesterol; trans and saturated fats raise bad cholesterol more than eggs do.


For breakfast, make scrambled eggs for your kids instead of pastries, fried meals, and processed meats. Try serving scrambled eggs in alternative ways, such as egg salad or casseroles, if your children don't like it.

Additionally, eggs are a fantastic first food for infants. Previously, doctors advised against donating eggs until the infant was 12 months old. By 2020, however, allergenic foods such as eggs can be offered when babies are ready for solid foods and may even help avoid food allergies, according to the American Academy of Allergy Asthma & Immunology.

4. Avocado

Avocados are a great method to introduce healthy fats into your child's diet and are packed with health benefits. They include a lot of monounsaturated fats, which lower inflammation and maintain normal cholesterol levels. Fat keeps kids fuller for longer since it passes slowly through the digestive system. But what makes avocados the best? Their adaptability. You may eat them straight from the spoon, mash them on toast, blend them into a smoothie, add them to tuna or chicken salad, or use them to make a pesto-style pasta sauce.

5. Sweet Potato

Lacking time and in need of something nourishing? Clean a sweet potato, pierce it with a fork, and microwave it for three to five minutes, depending on its size. Scoop it onto your child's plate after slicing it lengthwise and allowing it to cool.

Sweet potatoes are popular with children of all ages since they're sweet, regardless of their age—6 months, 6 years, or 16 years old. According to the USDA, they are rich in beta carotene, which the body needs to produce vitamin A, fiber, and potassium. Consuming enough potassium maintains heart health and blood pressure.

6. Milk

Milk's high calcium and vitamin D content contributes to the development of healthy bones. One 8-ounce glass of whole cow's milk has 8 g of protein, as well as high levels of potassium, phosphorus, and vitamin B12.

Until the age of one, infants should not drink cow's milk or any substitute. The Centers for Disease Control and Prevention (CDC) advise giving whole milk to infants until they are two years old, but no more than 16 ounces per day, as this may cause them to become too full to eat.

If your youngster isn't a fan of cow's milk, there are many of options available. However, make sure to read the nutrition labels and select plain or unsweetened options for your children. To match the sweetness of dairy milk, plain may contain slightly added sugar, making it more appealing to small palates. Each substitute milk has a unique nutritional profile; some have relatively low protein content and low concentrations of certain vitamins and minerals, like calcium and vitamin D. The highest protein milk is soymilk, which, if fortified, will provide you with the same benefits in terms of calcium and vitamin D.