Dec 30, 2021

10 Healthy Foods to Ensure Your Child Is Fit and Strong

We know how hard it can be to get your child to eat healthy food, and with so much confusing information out there, determining if a meal is healthy or not can also be a challenge. In this article we are going to explain the best healthy foods for children and share some recipe ideas!

Why Should Kids Eat Healthily?

To ensure children reach their full physical and mental potential they need to consume the necessary amount of calories, macronutrients, and micronutrients. Children also need to eat so that they have enough energy to play, learn and enjoy life, and, of course, a healthy diet plays a strong role in a child’s immune system.

What Makes a Meal Healthy for Children?

Healthy foods for kids are fresh, organic, feature lots of essential micronutrients, and have a great macronutrient profile. Children should avoid processed foods that lack nutrients and are overloaded with fat or sugar.

What Are Some Healthy Foods Kids Should Eat?

If you want your child to be strong and fit, check out the list of the top 10 healthy foods for children and try out some of our recommended recipes!

1. Berries

Berries are one of the top healthy foods for kids as they are loaded with nutrients, such as vitamin C, have lots of fiber which is great for digestion, and antioxidants, which prevent heart disease and cancer. Berries are a great choice for children because they are incredibly tasty, they don’t require any preparation, and they are a great way to satisfy your kid’s sweet tooth!

How to prepare berries: Berries are a great addition to fruit salads, yogurt, and even cereal. If you want to give your child a treat, you can add blueberries to pancakes or ice cream.

2. Eggs

Eggs are one of the most protein-packed foods your child can eat. Eggs are also filled with lots of healthy fats, which are very important for hormone regulation. By the way, did you know that eggs play an important role in brain development? Eggs contain choline, which has been shown to improve memory and information processing.

In the past eggs have had a slightly controversial reputation due to their high cholesterol and fat content. However, the latest scientific research has revealed that, if not overeaten, eggs are incredibly healthy.

How to prepare eggs: When cooking eggs your options are almost unlimited! You can fry, poach or scramble them. Try poaching eggs for your child and serving them with some toast, some sliced-up tomato, and some smashed avocado!

3. Cow's Milk

If you want healthy eating kids, then you need to give them cow’s milk! Cow’s milk is great at helping your child grow strong bones and muscles, thanks to its high levels of calcium and protein. The whey and casein protein found in milk is also effective at lowering blood pressure. And cow’s milk is loaded with vitamin B12, which has a lot of benefits for kids, including preventing anemia and improving cell function.

How to prepare milk: For a quick breakfast, you can add milk to cereal, scrambled eggs, or simply serve your child a nice chilled glass of fresh milk!

4. Peanut Butter

To ensure your kids are filled with energy and develops powerful muscles, consider giving them peanut butter. Peanut butter is one of the best sources of healthy fats and is loaded with calories, which is great if your child needs some extra energy or wants to gain weight. As peanut butter contains a lot of calories, you need to be careful about how often you let your child have it, and definitely consider placing the jar on a higher shelf so you don’t have to worry about your kid eating the whole jar!

How to prepare peanut butter: You can’t go wrong making peanut butter and jelly sandwiches. The combination of fatty peanut butter with the sugary jam will be irresistible for your child and will give them enough energy for the whole day.

5. Whole Grains

Whole grains are a great all-around healthy food for kids, thanks to their amazing micronutrient and macronutrient profile. Whole grains have a good mix of carbs and proteins, not to mention minerals, such as zinc and magnesium, and antioxidants, including ferulic acid. However, as whole grains contain a lot of carbohydrates, they should be consumed in moderation and based on your child’s activity level. For example, if your child has a busy day of school, sports training, and other extracurricular activities, don’t worry about giving them more.

How to prepare whole grains: To ensure your child is consuming enough whole grains, buy specially made whole grain bread and cook brown rice or whole-grain pasta.

6. Meat

Meat is one of the healthy foods for kids, thanks to its super-high levels of protein and iron. Meat also has a range of other nutrients such as potassium, zinc, and calcium. Meat is critical in the development of muscle and brain growth, and scientists even believe that human evolution was in part caused by eating large amounts of cooked meat. If you want your child to be healthy, you should focus on organic, free-range, and grass-fed meat. The most healthy meat options include beef, chicken, and turkey. You should avoid giving your child processed meats with high-fat content, such as sausage.

How to prepare meat: With meat, you have so many different options, you can fry, grill, bake, roast or even BBQ it. You can’t go wrong grilling a steak or baking a chicken.

7. Fish

Fish has a reputation for being a healthy choice for children, but do you know why? Fish is loaded with protein, and also fish like sardines and salmon are packed full of healthy omega-3 fatty acids, which are a great energy source and can help keep your child’s immune system strong. There are so many great types of fish out there. The healthiest fish tend to be organic and fresh. Some of our favorite types of fish for children include salmon, herring, tuna, and bass.

How to prepare fish: A great option is to simply poach some salmon in a small amount of water and serve it with some rice and green vegetables.

8. Cheese

Children need dairy to help them grow and keep their bones nice and healthy. One of the best dairy foods for children is cheese. Cheese is jam-packed with protein, healthy fats, not to mention a healthy dose of vitamins A and B12.

How to prepare cheese: You can add cheese to salads, melt it over pasta, or even place it in sandwiches. Every meal gets just a little better if you add some cheese!

9. Broccoli

Broccoli is an all-round super-food and is packed with vitamins, including vitamin C, A, K, and B9. Broccoli also has a solid amount of carbs, protein, and fiber. If you can get your child to eat broccoli multiple times a week it will reduce inflammation, improve their heart health and boost their immune system.

How to prepare broccoli: While broccoli doesn’t have the best reputation for being tasty, your kids will love it if you bake broccoli with cheese!

10. Bright Fruits and Vegetables

There are so many bright fruits and vegetables that will have a profound positive impact on your child’s health. Some of the best bright fruits and vegetables for kids include carrots, pumpkins, sweet potatoes, and tomatoes. These veggies and fruits are filled with nutrients, including vitamin C, and have minerals such as potassium, folate, and antioxidants like lycopene. Getting your child to eat vegetables and fruits regularly will improve their all-round health, give their skin a nice glow and ensure they have lots of energy to live an active and happy life.

How to prepare bright fruits and vegetables: There are so many different recipes you can try. Why not make a Caprese salad by slicing tomatoes, placing mozzarella cheese on top, drizzling with olive oil, and sprinkling with pepper?

What Foods Are Good for Child Growth?

Protein is the building block of child growth and muscle development. That is why the best foods for child growth are protein-rich foods such as fish, chicken, beef, and eggs. To reach optimal height, children also need to consume enough calories and get lots of sleep!


Healthy food for kids doesn’t have to be boring and bland. You can easily come up with tasty recipes that are packed full of nutritious foods that your kids will love to eat! And if you need some extra inspiration, just try out some of our recommended recipes, which are guaranteed to keep your kids happy!


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