25 Superfoods For Kids

I love the idea of superfoods—produce and proteins that naturally pack a nutritional wallop in each bite. However, the typical superfood lists found in magazines and health websites aren’t exactly workable for my family of three boys. If I have trouble finding, much less enjoying, goji berries and kombucha, how am I going to get my six-year-old on board?

Thankfully, Dana White, R.D. who is on our advisory board, has compiled a go-to list of kid-friendly superfoods in her fantastic new book, First Bites: Superfoods for Babies and Toddlers, which includes tips and easy recipes for feeding children of all ages. Whereas many healthy food lists are compiled by sources whose expertise lies, er, elsewhere (i.e., bodybuilders and massage therapists), Dana is a certified dietitian and mom who knows her stuff and provides stats and delicious recipes to back it up. Click here or on the image link in our “Great Reads” column on the right to pre-order the book or its Kindle edition (it’s available Feb. 3), and check out 25 of her 50 favorite superfoods for kids, below. One of my New Year’s resolutions: adding one new food from this list to my shopping cart each week, and trying it out with my kids. (Next up: coconut milk smoothies.)

And here’s a hint: Go ahead and tell your kids that you are serving them a “superfood,” and explain to them how it benefits their bodies (“carrots can help your eyes have super vision”; “salmon is good for your brain and can help you learn,” etc.) They may be just a little more motivated to try it.

Apples

Full of fiber, vitamin C, and antioxidants, this is a naturally sweet treat that’s great to always have on hand.

 

HHK recipe: Best Easy Applesauce, Six Ways

 

Avocados

A great first food, this creamy green fruit has heart-healthy monounsaturated fats as well as vitamin C, vitamin K, folate and potassium.

 

Beans

Black or kidney beans can pump up the protein and fiber in kids’ diets, and are soft and easy to eat.

 

Bell Peppers

There’s more vitamin C in a bell pepper than an orange, and kids who are opposed to cooked veggies often love to snack on raw red pepper strips.

 

Berries

Blueberries, raspberries, blackberries, strawberries, and cranberries are all filled with antioxidants called anthocyanins, which protect blood vessels and the nervous system and improve eyesight.

HHK recipe: Summer Berry Corn Muffins

 

Broccoli

Served raw, steamed or oven-blasted with a bit of butter, these “little trees” contain cell-protecting antioxidants as well as fiber and other vitamins.

 

Brown Rice

Brown rice has 10 times more energy producing B-vitamins than the white kind. Get kids started on it early, and try brown rice crackers, breads, and pasta, too.

 

Carrots

These bright-colored veggies, served raw or cooked to bring out their natural sweetness, provide all kinds of nutrients important for growth, development, immunity and vision.

HHK recipe: Carrot-Apple Muffins

Cheese

Cheese packs protein plus bone-building calcium, vitamin D, and phosphorus—try mild versions like Monterey Jack, mozzarella, or American at first.

 

Chicken

The flavorful dark meat contains healthy, polyunsaturated fat, and the mild flavor and tender texture makes it a great first protein for babies.

 

HHK recipe: Honey-Lemon Chicken Thighs

Coconut

Swap water for coconut milk as a cooking liquid for rice or noodles or add it to smoothies—it’s a natural source of electrolytes (sodium and potassium), and most boxed versions are fortified with calcium and vitamin D.

HHK recipe: Hummingbird Bread

Corn

Do you know corn is actually a whole grain? It’s full of the antioxidant zeaxanthin, which benefits vision, and also contains some fiber and protein. Opt for unprocessed versions—in popcorn or corn on the cob.

 

Cucumber

Low in calories, high in water content, and pleasingly crunchy and mild, this is a great choice for kids who turn their nose up at other green veggies.

 

Eggs

Hard-boiled, scrambled, or mixed into baked goods, eggs contain just about everything that’s good for growing bodies: protein, healthy Omega-3 fats, and vitamins A and D.

 

Honey

Suitable for kids over age 1, honey is a natural sweetener for oatmeal, cereal, and baked goods; a teaspoon or two can also help soothe coughs.

 

Kale

Surprisingly kid friendly when used as a crunchy salad ingredient or baked into chips, this leafy green vegetable contains oodles or vitamin K plus iron, potassium, calcium, and folate.

 

Milk

One cup provides about a quarter of the daily recommended amount of bone-building vitamin D, and is also a great source of vitamin B12 for DNA formation and energy metabolism.

 

Oats

Use it in granola, cookies, or muffins—it’s full of heart-healthy soluble fiber.

 

Oranges (and other citrus)

Oranges and clementines are sweet, simple treats most kids love; try dipping segments in dark chocolate for a special treat.

HHK recipe: Orange Juice Sherbet

Pasta

A classic kid-favorite food, pasta is enriched with vitamin B and iron, and is excellent fuel for active little ones. Start with easy-to-digest white versions, but introduce whole grains early so kids can acquire a taste for them.

 

Pears

A truly under appreciated fruit, pears are a serious source of fiber and vitamin K. Pearsauce is a great alternative to applesauce.

 

Pork

Chops and tenderloin are low in fat, and have more B vitamins than most other meats. Slow cook to make tender for tots—they’ll love the mild flavor.

 

Pumpkin

High in vitamin A and antioxidants like beta carotene, it can be pureed and served plain for babies or added to muffins and quick breads for the whole family. Don’t forget the seeds—a tasty source of iron.

 

Seafood

In June, the FDA increased their recommended amount of fish that children should be eating. Low-mercury choices like cod, salmon and shrimp are high in protein and a good source of Omega-3 fats that are vital for brain development.

HHK recipe: Kid-Friendly Fish Recipes

Yogurt

Each cup contains a hefty dose of protein, calcium, and gut-friendly probiotics, and many brands are fortified with Vitamin D.

HHK recipe: Popeye Smoothie