As a parent myself, I know the importance of healthy food for kids and the need to eat a nutritious diet. Sometimes it can be tricky to get them to eat well every day, which is why I like talking about making the most of meals and adding extras at mealtimes where possible.
In this blog I also want to share 7 SUPER foods that we could offer to babies and toddlers every day to help give their meals a nutrient boost. Of course you don’t need to add these every day, but doing so is a nice, simple and practical way to add some delicious foods which just happen to be excellent sources of nutrition. For me, adding extras at mealtimes helps me to feel reassurance that they’ve had at least one good meal with plenty of nutrition.
N.B. note how I don’t call them “superfoods” as I’m a strong believer that there aren’t any foods that will cover everything you need, just some really great options that can offer a lot, nutritionally.
Today, I’m excited to share with you seven fantastic superfoods for kids that are the most nutritious foods for kids but are also practical, affordable, and generally well-accepted by kids. Let’s dive in!
1. Chia Seeds
One that I offer to my kids most days of the week and I absolutely love them this baby super food. You can get supermarket own brands quite inexpensively and you don’t have to use a lot when sprinkling as they pack quite a punch, nutritionally.
Chia seeds are tiny powerhouses packed with omega-3 fatty acids, fibre, protein, and antioxidants. These nutrients are essential for brain development, digestive health, and overall growth and development.
Additionally, chia seeds are incredibly versatile and can be easily stirred into porridge, yogurt, cereal, or even added to a smoothie bowl or “milkshake”.
Here are some recipe ideas using chia seeds;
- Blueberry baked oat recipe
- Easy family breakfast smoothie
A small bag of chia seeds goes a long way, making them cost-effective. They don’t have a strong flavour, making them easy to incorporate into various dishes without altering the taste for young tastebuds. Most kids won’t even notice them in their foods, which is a win for parents!
2. Calcium-Set Tofu
Since writing How to Feed Your Toddler, Tofu has become a really regular feature in my house. It’s not as easy to find the calcium-set versions, but it’s worth it if you can find them. Check the ingredients list for “Calcium Sulphate” or “ Calcium Chloride” to ensure it’s a calcium set one, but remember if you choose ones without this, the tofu will still have lots of beneficial elements.
Tofu is an excellent source of plant-based protein (and contains all 9 essential amino acids) and calcium, which are crucial for bone health and muscle development. It also contains healthy fats, including a little Omega-3 fatty acid (important for brain function and development) iron and other essential minerals such as magnesium and zinc. It also contains plant-based compounds called “isoflavones” which are antioxidants and can help protect the body’s cells from damage.
Tofu can be used in a variety of dishes, from stir-fries to smoothies. It absorbs flavours well so even if you find it a little plain there are many easy ways to flavour it. It’s also a soft texture for babies and young children and is easy to crumble, slice or pour into dishes!
Here are some delicious recipe ideas:
These days tofu is relatively inexpensive and can be found in most supermarkets, but be sure to check the back of the pack to try and find ones set using calcium for the extra calcium boost!
3. Frozen Raspberries
I use these a lot in baking, but recently have given up on fresh raspberries as they just don’t last and so am now using them in cereals, yogurts and porridge too!
Raspberries are rich in vitamin C and vitamin K, fibre, and provide plenty of plant antioxidants, so they are a really good super food for kids. To be honest, all berries are likely to be a good and nutrient dense choice, but raspberries are less expensive (frozen versions) and contain lots of fibre and are also really well accepted by babies and toddlers.
Frozen raspberries are available year-round and can be easily added to baked goods or kids cereals as well as a topping on yogurts, or puddings! They are also great for making homemade fruit purees and chia seed jam or chia seed puddings too.
Here are some recipes your kids will love
Buying frozen raspberries is often cheaper than fresh ones, and they have a much longer shelf life. Their natural sweetness makes them a hit with kids. You could also do some pick your own hauls in the summer and freeze extras for winter!
4. Ground Walnuts
I love ground nuts and seeds, I’m such an advocate for using a variety of these daily. Walnuts have to take the lead on the nut front though, and these little nuts are something I’m actively trying to use more with my kids!
Walnuts are a great source of healthy fats (including the all important Omega-3s), plant proteins, and fibre,It is a super food for baby brain development.
Ground walnuts are a little more expensive, so using other cheaper nuts is fine in place of them too, especially if your little ones already eat oily fish. You often have to buy walnuts whole and grind them yourself too, making them slightly less accessible – but in my opinion so worth it.
How to use them and recipe ideas:
- Add them on top of dinners like chilli or spaghetti bolognaise along with grated cheese! They provide a subtle nutty flavour, but when ground up, most kids won’t notice them much.
- Use them in baking such as my carrot cake flapjacks
- Stir them in porridge
- Add them to salads such as these easy salad ideas
While walnuts can be pricey, buying them in bulk and grinding them yourself can save money.
5. Peas
Ok, so I always talk about peas. This is another food that we eat many times a week in our house. I LOVE their versatility, their flavour and the convenience as well as the fact they are underappreciated nutritional powerhouses!
Peas are packed with vitamins A, C, and K, as well as being a source of iron and folate. They are also an excellent source of fibre and contain more plant proteins than many other veggies.
Peas can be added to a variety of dishes, from soups and stews to pasta and rice, but also work perfectly as a snack such as my beetroot and pea crackers , on the side of a meal or even smashes up with yogurt on toast (I have a great recipe for this in my How to Feed Your Toddler book). They cook quickly and can be easily mashed for younger toddlers.
Peas are super affordable and widely available and last along time, especially frozen ones, which we always have in the freezer. They are also generally really well accepted by kids and can help add a sweetness to kid’s meals.
6. Garlic
This is a bit of a random one for kids. But garlic is a really great food to get kids familiar with early on during weaning and feeding littles. Not only can it help add plenty of flavour without the need for cheese, salt or sugars, but it has plenty of health benefits too if eaten regularly.
Garlic has been shown in research to have anti-inflammatory, antimicrobial and antioxidant effects on the human body. Which suggests that it can protect the body’s cells and reduce harmful bacterial growth. A lot of research also suggests that garlic is beneficial for gut health. It also contains small amounts of vitamin C, vitamin B6, manganese, and other micronutrients.
Garlic is a great food to cook with and can easily be added to any main dish for kids or chopped and added to bread with some olive oil to make garlic bread. It’s a great way to help reduce salt when cooking for kids whilst still adding lots of flavours. It can take time for babies and toddlers to get used to the strong taste of garlic, but go in slowly, introduce it early and frequently and hopefully your little ones will enjoy the garlicky flavours really readily.
It’s easy to incorporate into meals by mincing or crushing – recently I crush garlic into meals as I think this way you get a bit more juices and flavour from it.
Garlic is inexpensive and readily available. While its strong flavour might be a bit challenging for some kids, using it in small amounts can help them get used to it.
7. Extra Virgin Olive Oil
Now I appreciate this one can be expensive and in honesty other oils including seed oils and standard olive oil will do too…however we always have an “extra virgin olive oil” in the cupboard that a bit better quality than your norm that I used to drizzle on top of salads, add to sauces and pop on top of soups and main meals!
Extra Virgin Olive oil (EVOO) is rich in healthy monounsaturated fats and antioxidants. It’s been shown in plenty of research that including it in the diet can support heart health and provide essential fatty acids, which are important for brain development.
Good quality EVOO is best used on cold foods to get it’s maximum nutritional benefits but it absolutely can be used in cooking too. I tend to have a bottle of good quality EVOO that I use on cold foods, but I also have standard olive oil and rapeseed oil that I use for day-to-day cooking and baking. EVOO is great as a dressing for salads or veggies too. It’s a staple in my household and easy to use in a variety of ways – despite what you read online.
While extra virgin olive oil can be more expensive, it’s worth the investment for its health benefits, especially if you use the good stuff more wisely. Its mild flavor is generally well-accepted by children, especially when adding it into dishes. So it is an extra boost for toddlers diets.
Conclusion
Incorporating these seven super foods for kids on a regular basis is a great idea for adding some a wealth of nutritional benefits, which have largely been shown in human studies to have beneficial effects on health. For example polyphenols in walnuts and raspberries, Omega-3 in chia seeds and walnuts and fibre from raspberries and peas. These are just SOME ingredients that I love and that including them in your little one’s diet can be a real bonus. These are by no means the ONLY foods to offer and nutrition is about far more than just 7 great foods…variety always comes up trumps!
While these foods are fantastic, it’s important to offer a wide range of foods to ensure your little one gets all the nutrients they need.
For cost-saving tips, consider buying frozen fruits like raspberries, purchasing nuts in bulk, and looking for sales on items like olive oil and chia seeds.
I hope you found this helpful!