10 Superfoods for Kids: Healthy and Delicious

Busy kids don’t usually think much about healthy eating, or eating at all. That’s why it’s your job to help your children with great food choices so they will grow into the healthy adults you want them to be. Your kids probably care a lot more about Superman than super-food, but you can change that by teaching them nutritional basics and fun ways to eat them.


Milk is a staple in almost every child’s diet, as they have been drinking it since they were babies. It is packed with protein, calcium, and vitamins to keep your children growing strong. Organic milk or goat’s milk is even better, as most grocery store milk is packed with dangerous hormones and chemicals. A great way to serve organic milk is in a homemade smoothie packed with fresh fruits and yogurt. Remember to skip smoothies when you are out because, according to Kool Smiles, they can have as much sugar as three doughnuts.



This simple food is jam packed with natural vitamin D, which is crucial for calcium absorption. On top of that, it is loaded with protein and omega-3 fatty acids to aid in healthy brain development. If you can’t get your little one to eat eggs plain, try making some French toast with whole grain bread. Add a dash of cinnamon for even more flavor and added antioxidant power.


Black Beans

Loaded in protein, fiber and calcium, black beans are a great way to make any Mexican dish healthier. Add some in a cheese quesadilla or throw them on top of nachos to give your kids the nutrients they need and the taste they crave.

Black Beans


Low-fat Greek Yogurt

Yogurt is well known for containing good bacteria that contributes to a healthy digestive system. The problem with traditional yogurt is that it has way too much added sugar. Instead, Parenting Magazine suggests serving some low-fat Greek yogurt because it has three times the protein and less sugar than its traditional counterpart. Look for a flavor that your kid will eat by itself. You can also serve it with some crushed up graham crackers or mix it with their favorite cold cereal for a tasty treat.



BabyCenter states that this rich, delicious fruit is one of the best ways for your kids to get the good fats they need to keep their hearts healthy. If they won’t eat it plain, try making up some guacamole and serving it with the black bean nachos.Avocado


This high-fiber, high-protein grain is a great way to give your little ones an energy source that will last throughout the day. Oatmeal is not just for breakfast anymore. For a special surprise, whip up some oatmeal cookies, using applesauce instead of butter and cutting the sugar content in half.


Sweet Potatoes

Sweet potatoes are one of the few veggies you may get your little ones to eat without a fight. They are packed with vitamins, iron, calcium, and fiber, so you can let them chow down to their heart’s content. Baked sweet potatoes topped with brown sugar and marshmallows are delectable, as are sweet potato pancakes.

Sweet Potato


Nuts may be high in fat, but good fat is incredibly healthy and won’t actually make someone “fat.” They are full of fiber and protein, so they make the perfect afternoon snack. If your little one won’t eat them plain, try using nut spread, like peanut or almond butter on whole grain toast, topped with honey.



These little gems will make any super-food list because they have one of the highest antioxidant counts available. Add them into muffins or pancakes for a delicious breakfast surprise.



You are probably wondering how you are ever going to get your kid to eat cocoa. Okay, maybe not. Cocoa is easy to add into many different foods to make it taste great (milk, muffins, cookies, etc.). However, Babble points out that not all cocoa is created equal. Look for at least 70 percent pure cocoa to get the benefit of the flavonoids that can improve your child’s oral and heart health.

Do you have some ideas and tips to share on how to get your kids to eat these great foods? If so, please leave a comment below. I’d love to hear them!


Photo Credits

Milk – Microsoft Office Clipart Collection

Black Beans – Wikipedia Creative Commons

Avocado – Wikipedia Creative Commons 

Sweet Potatoes – Wikipedia Creative Commons 

Blueberries – Wikipedia Creative Commons


Guest Author Bio

Lauren Rose
Photo Lauren Rose is a stay at home mom of 3. She loves cooking and coming up with new dishes for her family. She would eventually like to go back to school to get her MBA but that won’t happen until her youngest heads off to college. Until then, she will continue to write in her free time and help her children be the best people they can be.

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