Meal Time: Foods to Keep Your Kids Healthy and Energized

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Most moms are well aware of just how important it is to make sure their families are eating nutritiously, especially the younger family members. They are also well aware, however, that children can be extraordinarily picky eaters. Keeping kids healthy can be a struggle when there are picky eaters involved, but thankfully there are ways to make sure your children are getting the nutrition they need without force feeding them vegetables. Read through the following suggestions to find out which kid-friendly foods will give your child the nutritional benefits he or she needs.

Foods to Keep Your Kids Healthy and Energized

Strong Bones and Teeth

To keep your child’s bones and teeth healthy and strong, look for foods high in calcium and vitamin D. Milk is the best high-calcium option, but yogurt is also high in calcium and can be low in fat. It can also come in a variety of fun flavors and colors that kids will love. Start using yogurt as a substitute for sour cream and oil to sneak some extra calcium into kid-approved meals and baked goods—nobody will ever notice the difference!


Kids are on-the-go all the time, so keeping them energized is crucial. Potassium from bananas and plums will give low-energy kids a boost. Try blending the fruits into smoothies or baking them into muffins if kids reject fruit by itself. Whole grains are another excellent source of energy for kids that can be incorporated into lots of snacks and easy meals for kids. Try out whole grain pancakes, whole grain spaghetti and whole grain hot dog buns for energizing meals with kid-appeal.

Healthy hearts

Feeding kids foods that contain healthy fats will help prevent diseases later in life. Avocados and peanut butter are both filled with heart-healthy fats, and peanut butter is especially popular with kids. Try incorporating it into snacks and lunches for nutritious and filling meals that kids will gobble up. Blueberries and spinach are also super foods that can prevent heart disease and promote overall heart health.

Sharp brains

For focused and happy kids, feed them foods like nuts, tomato sauce, and fish, which have all been shown to help with brain health. Nuts are proven mood-boosters and tomato sauce has also been demonstrated to boost brain health, which is great news for moms whose kids love peanut butter sandwiches or spaghetti and meatballs! Fish also contributes to brain power; fish sticks and tuna fish are traditionally the most popular fish options among children.

Keeping kids healthy may seem like a challenge at times, but it can be done! Make smart nutrition choices and follow the guidelines above to help keep your kids running strong and eating well.

How do you encourage your kids to eat healthy foods through the day?

Meredith writes on behalf of Kid Cuisine®. To browse through quick snacks for kids and kid friendly meals to keep your family eating well, visit

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