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Published on February 14, 2014

The 5 Foods Your Kids Need

Make sure these staples are part of their diets.

Every day there seems to be a new recommendation about the nutrients your kids “must have” in their diets to stay healthy and well. The good news is you don't have to spend time you don't have crafting the perfect menu (and then try and make them eat it!). These superfood staples are versatile enough to be prepared in a number of different ways, so you’ll appeal to the pickiest eaters.

  • Start the Day Strong: Eggs are packed with protein, ensuring that you’ll be giving your kids the energy to stay alert throughout the day. From simple scrambled eggs to these fun egg burritos, there are limitless ways to use this key ingredient.
  • Better Bread: Sandwiches are usually the easiest, most portable lunch for kids. Add to a sammie’s nutritional value by always using whole grain bread instead of enriched white options. Whole grains deliver the fiber your kids need for a healthy digestive system. Plus, they’ll feel full for the rest of the afternoon.
  • Snack Smart: Swap the snack cakes and cookies for yogurt, an essential food that is full of the calcium that kids need to grow up strong. Just be sure to check the sugar content (we recommend going with plain, even if you have to dress it up in a fruit parfait).
  • Add a Healthy Side: Broccoli is likely not your kids first choice for dinner, but including it as a side can have important health benefits. It is a great source of calcium for growing bodies, and having vitamin C means green veggies can strengthen the immune system. There are plenty of easy ways to make it more appealing to your little ones, such as including it in a tasty casserole or salad.
  • End on a Healthy Note: It can be easy to reach for the ice cream and candy at the end of a long day, but dessert provides an ideal opportunity to give your kids a vitamin-rich treat. Strawberries and blueberries are packed with fiber to aid in digestion, plus the vitamin C kids need to stay healthy. Make berries a family favorite by adding them to popsicles or smoothies.

How do you make sure your kids are getting the nutrition they need? Share your favorite healthy, kid-approved recipe in the comments!

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