Parenting Guide

10 Superfoods To Add To Your Kid's Diet

Published by SchoolAdvisor | Nov 10, 2016

Kids’ diets can be a little hit or miss, to say at least. But, by adding these superfoods into their diet, you can maximize the vitamins, minerals, fiber and healthy snacks your kids eat at each meal or snack.

To inspire you, we’ve highlighted 10 foods that pack a nutritional punch that are kid-friendly!

1. Berries

These delicious berries have the highest antioxidant count compared to all other fruit varieties. Eating plenty of blueberries every day has been shown to lower your risk of type 2 diabetes. Serve blueberries on their own when they are in season. You can even freeze these berries so that they’ll last longer, freezing doesn’t damage the antioxidants so you can feel good serving this fruit.

2. Oats

Oatmeal is a great breakfast food for children. It’s filled with soluble fiber, keeping your kids full for long school days. Oats are also high in protein, which makes them a hearty meal on their own. Make this superfood even better by topping a big bowl of oatmeal with fruit and nuts. Leftover oats can also be made into muffins which kids will love especially when topped with chocolate chips!

3. Almonds

These popular nuts are more than just a great snack. Almonds are high in vitamin E and magnesium, which can keep your children’s cardiovascular system working at peak efficiency. Almonds are also high in healthy fats and antioxidants. The skin of the almond contains over half of the antioxidants, so keep them on and skip the blanched versions. Serve sliced almonds on top of oatmeal or cereal to get kids to eat this healthy superfood.

4. Eggs

Eggs are a healthy alternative to breakfast cereals. They are fast to cook so they make a great weekday meal. Egg whites are filled with protein and the yolk has healthy fats. Eggs are also high in vitamin B12 and folate. Don’t worry about getting high cholesterol from eating egg yolks. Studies have found people with healthy diets can actually lower their cholesterol by eating eggs. Feed your kids scrambled eggs or a healthy omelet to get them eating this superfood.

5. Edamame

This is something you can find in most sushi stores and they are highly nutritious! These soybeans are served in their shells, and you have to pop the beans out to eat them. Children will adore the opportunity to play with their food before eating it. Edamame are filled with protein and fiber, keeping them full and filled with energy.

6. Yoghurt

Yogurt is a top superfood because of all the protein and calcium you get in each serving. This thick, creamy treat comes in different flavors and fat contents. Many varieties are 2% fat, but you can also find 0%. Flavor it yourself with honey, nuts and fruits, or buy preflavored types.

7. Milk

Milk is a great way for kids to get calcium. It is delicious and surprisingly healthy. Skim milk is low in calories but high in protein, while delivering a ton of calcium. New studies have found that children should actually be drinking full cream milk instead of skim. The extra healthy fats are better for them in the long run. If your children are allergic or intolerant to milk, there are amazing nut milks and soy milk products available in most grocery stores.

8. Strawberries

Strawberries are one of the top antioxidant containing fruit available. These delicious berries are a childhood favourite because of their mild sweet flavour. Strawberries are also high in iron, making them a great snack. Strawberry season can be short, but you can generally find them year round.  I guess it’s time to make that trip to Cameron Highlands!

9. Sunflower seeds

Sunflower seeds are a favorite snack of children. You can buy big bags of these seeds at convenience stores, making it a great alternative to candy or chips. Sunflower seeds are packed with phytosterols, which can lower cholesterol and keep your body working at optimum conditions. The seeds also contain a ton of vitamin E. A third of a cup contains more than 100% of your daily recommended allowance of vitamin E. Many varieties of sunflower seeds are roasted with oil and coated in salt, making them an unhealthy choice. Instead, look for unsalted and dry roasted varieties.

10. Cinnamon

This sweet and savory spice is a great topping to oatmeal and other confections. This superfood has been shown to help stave off colds and the flu, and has natural antiviral properties. Cinnamon is almost calorie free, so it is a guiltless treat. Your kids will love an apple pie sprinkled with cinnamon or hot chocolate with a touch of cinnamon.

Give your kids that added advantage with these superfoods. Be sure to try them all!