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Although you don't want to get into the Xi of forcing your kids to eat foods they don't like or letting them clean up their plates, kids love a lot of healthy foods.
Parents often ignore these healthy foods and instead eat foods they think are more suitable for their children, such as hot dogs, pizza, french fries, chicken nuggets, juice, and soda.
It would be even better if your child learned to avoid these types of high-calorie, high-fat foods in favor of foods that are high in fiber, low in fat, and contain calcium, iron, and other vitamins and minerals.
Apples
Like most fruits, apples are a great snack.
They are juicy, sweet (or sour, depending on the variety) and low in calories (a medium-sized apple contains about 90 calories).
They are also good for vitamin C**, and unpeeled whole apples contain about 5 grams of fiber.
Unfortunately, apples are a healthy food that can turn out to be less healthy "kid-friendly" and lose a lot of its nutritional value.
Parents usually do not give their children an unpeeled whole apple or chopped whole apple, but rather a peeled apple, applesauce, or apple juice as a substitute.
Peeling apples loses about half of their fiber, while applesauce also has a much lower fiber content than whole apples and contains more sugar and calories.
Breakfast cereals
No, a bowl of sugary cereal is not a healthy breakfast, but many other breakfast cereals can be a healthy part of a child's diet.
When choosing breakfast cereal for your child, try to find one that can't be eaten straight out of the box like candy.
Good options include calcium-fortified whole-grain cereals with added fiber.
Depending on your child's other diet, you can also look for breakfast cereals that provide extra iron and other minerals and vitamins.
In general, some healthy breakfast cereals that many children enjoy include:
Rolled oats. Multigrain cereals.
Cracked wheat. Total raisin bran.
Wheat. Add chopped bananas or strawberries to the bowl and your child will enjoy it even more.
Eggs
So are eggs healthy again?For a while, eggs did get criticized for their cholesterol content, but now most nutrition experts agree that eggs can be part of a healthy diet.
Eggs are good for protein** and contain some iron and many other vitamins and minerals.
What about cholesterol?Eggs do contain cholesterol, but they do not contain a lot of saturated fat, which is a more important factor in raising cholesterol levels in people.
Although, for example, for most children, eating an egg every other day is fine.
Milk
Toddlers and preschoolers often don't seem to have access to enough milk, but as they get older, many children begin to drink less and less milk.
This may not be because they hate milk, but because there are plenty of other beverages at home, including soda, juice drinks, and too much juice.
Cow's milk is good for calcium, vitamin D, and protein for children** and should be part of every child's diet – unless they are allergic to cow's milk.
Depending on age, most children should drink 2 to 4 glasses of milk per day (or low-fat milk if they are at least 2 years old), especially if they do not eat or drink any other high-calcium foods.
Rolled oats.
Although babies love oatmeal so much, it's surprising that many babies later grow up on white bread and other refined grains, and as they get older, they don't eat as much oatmeal and whole grains anymore.
You can combat this trend by providing your child with many of the oatmeal that their kids will love as well as more oatmeal foods and snacks such as oatmeal cookies, granola bars, etc.
Like most other whole-grain foods, oatmeal is a high-fiber food that is good for kids.
Peanut butter
Although peanut butter and jelly seem to be a staple food in most households, many parents avoid peanut butter for fear of food allergies and because it is said to be high in fat.
Peanut butter is relatively high in fat, but it is mostly monounsaturated and polyunsaturated, so it is better than the saturated fat found in many other high-fat foods.
There's also low-fat peanut butter to choose or, if you choose a vitamin-fortified brand, it can also provide your child with vitamin A, iron, vitamin E, vitamin B6, folic acid, magnesium, zinc, and copper, in addition to being good for protein**.
Sunflower seeds
While eating sunflower seeds may seem like a bad Xi for kids on the little baseball team, they are actually a healthy food that all kids can enjoy, as long as they don't throw their shells on the floor and are old enough so they can eat sunflower seeds. Seeds do not pose a choking hazard.
Despite being high in polyunsaturated and monounsaturated fats, these are "good" fats. Sunflower seeds are lower in saturated or "bad" fats.
Sunflower seeds are high in fiber and are good for iron**. They also contain high amounts of vitamin E, magnesium, phosphorus, zinc, and folic acid.
Tuna
Fish can be a healthy food, unless your child only eats fish sticks or fried fish sandwiches.
What is sometimes overlooked is that tuna is a healthy fish that many children enjoy.
Parents now seem to be eating less and less tuna due to concerns about mercury pollution, but it's important to remember that, like many things, it's okay to eat tuna in moderation.
Even with warnings, children can eat up to two servings of canned light tuna or one serving of plain white albacore tuna per week.
To make your child's tuna sandwich healthier, use low-fat mayonnaise and whole-wheat bread.
Vegetables
Of course, vegetables will be included in the list of the best foods for kids, but that doesn't mean tricking your kids into eating them or trying to force your kids to eat Brussels sprouts, broccoli, and spinach.
There are plenty of vegetables that kids love, such as boiled carrots, corn, peas, and baked potatoes.
Cooked carrots are a particularly healthy choice because they are rich in fiber, vitamin A, vitamin C, and potassium.
Remember to introduce your child to a variety of vegetables at a very young age, offer a variety of options, set a good example by eating vegetables together as a family, and continue to provide very small amounts of vegetables, even if your child does not eat them.
If you keep serving them, they will eventually eat them.
Yogurt
Yogurt is a healthy food for children, especially for children who don't drink a lot of milk, because yogurt is good for calcium**.
You may think your child is doing a good job at this because they've already eaten yogurt, but if they're just eating kids' brand yogurt, with extra sugar added and no added probiotics, then they may be missing out on some of the nutritional benefits of yogurt.
When choosing yogurt for your child, look for one that contains "live bacteria," is low-fat, and doesn't contain a lot of sugar.
You can also look for products with added probiotics, although not all studies find them helpful.