When it comes to raising healthy kids, providing them with nutritious, healthy food is crucial. But let’s face it, getting children to eat healthy food can sometimes be challenging. However, with a little creativity and some delicious options, you can make mealtime exciting and enjoyable for your little ones. This article will explore 20 healthy food for kids that are good, tasty, and fun to eat. So, let’s discover these delightful options that will keep your kids happy and healthy.
Best healthy food for kids
1. Crunchy Carrot Sticks
Carrots are vibrant and colorful and packed with essential vitamins and minerals. Slice them into sticks and serve them with a side of hummus or a tasty yogurt dip for a crunchy and nutritious snack.
2. Mini Veggie Pizzas
Create a fun and interactive meal by making mini pizzas using whole wheat pita bread as the base. Let your kids choose their favorite veggies, like bell peppers, mushrooms, and tomatoes, and sprinkle some cheese on top. Pop them in the oven until the cheese melts, and watch your kids gobble up these delightful treats.
3. Berry Blast Smoothies
Whip up a refreshing and nutritious smoothie using a blend of colorful berries like strawberries, blueberries, and raspberries. Add a splash of milk or yogurt and a drizzle of honey for sweetness. Your kids will love the vibrant color and the burst of fruity flavors.
4. Cheesy Baked Broccoli Bites
Broccoli may not be every child’s favorite vegetable, but you can transform it into a tasty snack by making cheesy baked broccoli bites. Steam the broccoli until tender, mix it with some breadcrumbs, grated cheese, and a dash of seasoning. Shape the mixture into bite-sized nuggets and bake until golden and crispy. These bites are a sneaky way to get your kids to eat their greens.
5. Funny Face Fruit Salad
Make eating fruits more exciting by creating a funny-face fruit salad. Slice up various fruits like watermelon, kiwi, bananas, and grapes. Arrange them on a plate to create silly faces with the fruits as eyes, noses, and mouths. Your kids will be a blast playing with food and devouring the tasty creations.
6. Quinoa Chicken Nuggets
Give the classic chicken nuggets a healthy twist by coating them in quinoa instead of breadcrumbs. Quinoa is a nutritious grain that adds a delightful crunch to the nuggets. Bake them until golden brown and serve with a homemade ketchup or a tangy barbecue sauce.
7. Zucchini Noodles with Tomato Sauce
Replace traditional pasta with zucchini noodles for a lighter and more nutritious option. Spiralize zucchini into noodle shapes and sauté them until tender. Top with a homemade tomato sauce loaded with veggies, and sprinkle some grated cheese on top. Your kids won’t even realize they’re eating vegetables.
8. Apple Sandwiches
Turn plain apple slices into a delightful sandwich by spreading some peanut butter or almond butter between two slices. You can also add a sprinkle of granola or raisins for extra texture and flavor. These apple sandwiches are perfect for a quick and nutritious snack when they are on the go.
9. Mini Vegetable Frittatas
Another healthy food for kids is Mini Vegetable Frittatas. Make breakfast or brunch exciting with mini vegetable frittatas. Beat the eggs with a splash of milk and pour the mixture into muffin cups. Add a variety of chopped veggies, such as spinach, bell peppers, and mushrooms. Bake until the frittatas are puffed and golden. These mini delights are delicious and packed with protein and nutrients.
10. Colorful Veggie Wraps
Wrap up a rainbow of veggies in a whole wheat tortilla for a nutritious and portable meal. Let your kids choose their favorite vegetables, such as lettuce, cucumbers, carrots, and bell peppers. Add a smear of cream cheese or hummus for extra creaminess. These wraps are perfect for picnics or lunchboxes.
11. Yogurt Parfait
Layer Greek yogurt with fresh fruits and a sprinkle of granola to create a delectable and healthy parfait. Let your kids join in the fun by arranging the layers themselves. The combination of creamy yogurt, sweet fruits, and crunchy granola will make this a favorite treat.
12. Sweet Potato Fries
Swap regular fries with homemade sweet potato fries for a healthier alternative. Slice sweet potatoes into thin strips, toss them in a little olive oil, and bake until crispy. These fries are not only delicious but also rich in fiber and vitamins.
13. Banana Pancakes
Start the day off right with fluffy and nutritious banana pancakes. Mash ripe bananas and mix them with whole wheat flour, eggs, and a touch of cinnamon. Cook the batter on a griddle until golden brown, and serve with a drizzle of honey or a dollop of Greek yogurt. These pancakes are a hit with kids and adults alike.
14. Veggie Quesadillas
Make quesadillas more wholesome by adding various colorful vegetables to the cheesy goodness. Sauté veggies like spinach, corn, and onions, and sandwich them between whole wheat tortillas with a sprinkle of cheese. Cook until the cheese melts and the tortillas turn crispy. Slice into wedges and watch your kids devour these cheesy delights.
15. Homemade Fruit Popsicles
Cool down on a hot day with homemade fruit popsicles. Blend fresh fruits like mangoes, strawberries, or watermelon with a splash of fruit juice or yogurt. Pour the mixture into popsicle molds and freeze until solid. These icy treats are not only refreshing but also free from artificial flavors and colors.
16. Veggie Pasta Salad
Combine whole wheat pasta with a medley of colorful vegetables, such as cherry tomatoes, cucumbers, and olives, to create a tasty pasta salad. Toss with a light vinaigrette or a creamy dressing for added flavor. This salad is perfect for picnics or as a side dish for dinner.
17. Cucumber Sushi Rolls
Introduce your kids to the world of sushi with cucumber sushi rolls as a healthy food for kids. Slice cucumbers into thin strips and wrap them in sheets of seaweed. Add a smear of avocado or cream cheese for creaminess and roll them up. Slice into bite-sized pieces and watch your kids enjoy this healthy and fun finger food.
18. Baked Chicken Tenders
Skip the deep-fried version and opt for baked chicken tenders instead. Coat chicken strips in a mixture of whole wheat breadcrumbs, grated Parmesan cheese, and a blend of herbs and spices. Bake until crispy and golden. These tender and flavorful chicken strips are perfect for dipping into a tangy barbecue sauce or a creamy yogurt dip.
19. Rainbow Fruit Kabobs
Thread a colorful assortment of fruits onto skewers to create vibrant and enticing fruit kabobs. Let your kids help assemble the skewers by choosing their favorite fruits, such as melons, pineapples, grapes, and kiwis. These fruity delights are not only visually appealing but also make a fantastic snack or dessert option.
20. Spinach and Cheese Stuffed Shells
Boost the nutritional value of pasta by stuffing jumbo shells with a mixture of spinach and cheese. Blanch fresh spinach leaves and mix them with ricotta cheese, Parmesan cheese, and a touch of garlic. Stuff the shells, top with marinara sauce, and bake until bubbly and golden. These stuffed shells make a scrumptious and nutritious meal that will have your kids asking for seconds.
Encouraging healthy eating habits in children doesn’t have to be a daunting task. By incorporating these 20 delicious and nutritious food options into your kids’ meals, you can provide them with the essential vitamins, minerals, and fiber they need to thrive. Remember to make mealtime fun and interactive by involving your kids in the preparation process and incorporating colorful presentations. With a little creativity and a lot of love, you can ensure that your kids enjoy a well-rounded diet that promotes their overall health and well-being.
Here are some scientific and reliable sources that provide information on healthy food for kids:
- American Academy of Pediatrics (AAP) – Healthy Children: The AAP provides various resources and articles on child health, including nutrition and healthy eating habits. Their website, HealthyChildren.org, offers evidence-based information for parents and caregivers. (Source: https://www.healthychildren.org/English/healthy-living/nutrition/Pages/default.aspx)
- Centers for Disease Control and Prevention (CDC) – Nutrition for Kids: The CDC offers comprehensive guidelines and resources on nutrition for children. Their website provides information on recommended daily allowances, healthy eating habits, and practical tips for parents. (Source: https://www.cdc.gov/nutrition/infantandtoddlernutrition/index.html)
- Academy of Nutrition and Dietetics: As the world’s largest organization of food and nutrition professionals, the Academy of Nutrition and Dietetics offers evidence-based resources on nutrition for all age groups, including children. Their website provides articles, tips, and recipes to promote healthy eating habits. (Source: https://www.eatright.org/food/nutrition/dietary-guidelines-and-myplate/kids-eat-right)
- National Institutes of Health (NIH) – National Institute of Child Health and Human Development (NICHD): The NICHD provides valuable research and resources on child health and development. Their website offers information on nutrition, including recommendations for infants, toddlers, and children. (Source: https://www.nichd.nih.gov/health/topics/child-nutrition)
- Harvard School of Public Health – The Nutrition Source: The Harvard School of Public Health offers evidence-based information on nutrition and healthy eating. Their Nutrition Source website provides articles, research updates, and practical tips for promoting healthy food choices for children. (Source: https://www.hsph.harvard.edu/nutritionsource/healthy-eating-plate/).