12 Super Foods For Growing Youngsters (No Fast Food On This List!)

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Growing children need so much nutrition! They have high energy and nutritional needs that are very different from adults. While they are growing, their brains, internal organs, bones, and muscles need specific vitamins and minerals in order to develop properly.

Our modern lifestyles make it difficult for most parents to prepare healthy meals, and we might as well face the facts: No matter how hard you try, you will never stop your child from eating chips, cupcakes, Twinkies, and other not-so-good stuff. Even if you home school, your child will make friends in the neighborhood who will introduce foods that you probably wouldn’t choose for your child.

The good news here is that as long as you offer and prepare healthy, wholesome foods at home most of the time, the rest won’t matter so much. In fact, children often develop a taste and preference for wholesome foods when they consume them regularly, and after trying some of those junk foods, they usually come back to what they know.

Work on making organization and scheduling a priority so that you can serve your family healthy, home-cooked meals as much as possible. Slow cookers are a working mom’s best friend, and careful planning will have snacks made the night before — something your kids will reach for when they get home from school.

We have a list of 12 of the best super foods that can benefit all growing children. The best part? These are foods that they will actually eat! Keep reading so your kids will look forward to dinner rather than looking forward to Mickey D’s.

1. Carrots

Most kids like carrots because they are the original finger food. If your kids don’t like the texture or flavor of raw carrots, try cooking them, as this sweetens them up. Or you can offer baby carrots, which are smaller, easier to hold, and sweeter. Carrots are loaded with vitamin A and beta-carotene, which is vital for the skin, eyesight, and a healthy immune system.

2. Nuts

This is the perfect after school or movie time snack! Offering raw, unsalted, mixed nuts will ensure that your kids find their favorites. Almonds have plenty of vitamin E, hazelnuts are also loaded with vitamin E, walnuts have omega-3 fatty acids, pistachios have loads of B6 for the immune system, and cashews are big brain-boosters with lots of magnesium! No matter what type of nut your kid favors, they can offer them some super nutrition.

3. Beans

Beans are low in fat, calories, and sodium, and they are immensely beneficial for growing children. Beans are super high in antioxidants, protein, and calcium, iron, fiber, and B vitamins. Beans will give your kids energy, put them in good mood, and help maintain a healthy body weight — all while giving them a song to sing you as you serve them. (You know the song… “beans, beans the magical fruit…”) Try having Mexican night and serving bean burritos or a hearty bean soup on a cold day.

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4. Milk

Although milk is not for everyone (if your child is lactose intolerant, for example), there is no denying that it is loaded with calcium, phosphorous, and vitamin D. All of these are necessary for healthy bones, nails, hair, and teeth. Milk also contains zinc, vitamin A, B12, and B2. Give whole milk to children under 2 years of age, and after that, skim milk is fine. A minimum of two glasses of milk each day is important for growing children.

5. Fish

Not all kids like certain types of fish, but almost all children love tuna. Try to give your kids at least two servings of fish each week. Fish is low in fat, rich in protein, and loaded with important B vitamins. Fish is also easy to digest. Tuna, salmon, and other types of fatty fish have healthy omega-3 fatty acids that improve the development of the brain, prevent mood disorders, improve eyesight, and keep the heart working smoothly. Be aware of contaminated fish.

6. Eggs

Who doesn’t love eggs? If your child turns them down, you probably just need to find a different way of serving them. Some children find sunny-side up eggs disgusting, other kids will only eat hard boiled eggs, and almost all kids love scrambled eggs. Eggs are rich in the B vitamins that play a vital role in the development of your child’s brain. Eggs are simply loaded with so much nutrition — it’s hard to find another food that can offer your child so much in one small package. Eggs have vitamin D, folate, zinc, selenium, and omega-3 fatty acids.

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7. Cheese

This is a great way to get your kids to get their calcium on! Cheese is a good substitute for meat, as it is a great source of easily digestible protein. Protein is important to your kids as it builds, maintains, and repairs body tissue. Cheese is also loaded with phosphorus, vitamin D, and vitamin B12. All kids love grilled cheese sandwiches, quesadillas, mac-n-cheese (homemade, of course!), or even just cubes of cheese and grapes as a snack.

8. Broccoli

This is one of those things that your kids will either love or hate. For kids who love it, broccoli is one of the best vegetable sources of calcium. It is also loaded with fiber, which is really important for growing children. Broccoli has potassium, zinc, folic acid, iron, and magnesium. Broccoli is a good source of B vitamins as well, which can improve the functioning of the nervous system. Offer broccoli to your child early and often. Lightly steam it and try adding a bit of butter to improve your chances of having your kids eat it.

9. Oats

Oats are perhaps one of the best breakfast foods, as they give your child much-needed energy for their busy days! Research also shows that kids who get oatmeal for breakfast have better concentration levels and pay more attention than those who eat cereal. Oats have B vitamins and vitamin E, as well as zinc and potassium to keep the brain functioning at its best. Try serving oatmeal with some nuts, berries, or some honey and cinnamon if they don’t like the flavor of plain oatmeal.

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10. Berries

All berries, no matter which type, are super delicious and super healthy. Blueberries especially have excellent nutritional value. They are also loaded with antioxidants that help to protect the body from toxins. Blueberries have antiviral, antibacterial, and anti-diarrheal compounds. All berries have high vitamin C content that supports the immune system, plus B vitamins, iron, magnesium, and fiber. All kids love berries, so serve their favorites or a mix of berries as often as possible.

11. Sweet Potatoes

These are one of the most nutritious vegetables around. Rich in beta carotene and other carotenoids, sweet potatoes are great for the eyes and are loaded with vitamins A, E, and C, along with folate, calcium, iron, fiber, and potassium. Almost all kids love sweet potatoes. You can serve them baked, grilled, or even bake some thin slices as a substitute for potato chips.

12. Yogurt

Yogurt with active cultures, especially Greek yogurt (because it has more protein) is super beneficial for growing youngsters. The good bacteria found in yogurt improves the immune system and helps with digestion. Yogurt also contains protein, calcium, vitamin B, phosphorous, zinc, and healthy carbs. Try to get your child to eat four to six ounces of yogurt each day for healthy bones, strong teeth, and the best immune system support possible. If your child doesn’t like plain yogurt, try drizzling some honey, maple syrup, or mix in some mashed fresh fruit. Some kids won’t eat regular yogurt, but they love it after it has been frozen.

Try adding more of these foods to your grocery list as well as to your child’s diet. Give your youngster a nutritious and balanced diet so they will have a head start on living a healthy life.

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