10 Best Foods For Your Kids

Best snack choices for children? Because the body turns carbohydrates into sugar, good choices include
dried and fresh fruits and vegetables, as well as protein-based snacks such as peanut butter, yogurt, cheese,
or even a slice or two of low-fat deli meat. Try rolling the deli meat, maybe with a slice of cheese, into a
cigar shape to make handling easier and eating more fun. Happy, healthy eating!
Written by Mindy Hermann, R.D., a nutritionist and mother of 11-year-old twin boys.


The Best:

1. American cheese. One slice has about 125 milligrams of bone-building calcium (children ages 1-3 need
500 milligrams a day; 4-8 need 800 milligrams). As a melted topping, this mildly flavored cheese can
make vegetables or pasta more enticing to picky eaters.

2. Baby carrots. Pack these beta-carotene-rich vegetables in sealed plastic bags to take along to school or
soccer practice. Or serve them with a low-fat dip. For babies and young toddlers, steam carrots until
soft then cut into small pieces.

3. Baked potatoes. Serve this potassium-loaded, fiber-rich vegetable instead of grease fries. It’s lower in fat
and a great base for nutritious toppings like chili, beans, steamed broccoli or cheese.

4. Breakfast cereal. Fortified cereal is a top source of numerous vitamins and minerals, including iron and
the B-vitamin folate, which builds blood cells. If your kids won’t eat cereal that’s not sugary, combine a
sweet brand with a less sugary variety. Pediatricians frequently recommend Cheerios for early eaters and
up.

5. Broccoli. Children get calcium and vitamins C and A in every bite. Many kids like it raw or lightly
steamed so the vegetable stays bright green. Let kids plant “trees” in mashed potatoes, or dunk it in pasta
sauce. Sprinkle it with parmesan cheese, or stir-fry it in olive or canola oil then sprinkle with lowsodium soy sauce.

6. Cantaloupe. One of the few fruits with both beta-carotene and vitamin C, it’s a great alternative for kids
who aren’t big vegetable eaters.

7. Chocolate Milk. In an ideal world, children would gulp down plain milk without complaint. But
sometimes a little flavoring can make milk more appealing. And contrary to popular belief, the
chocolate does not significantly hinder calcium absorption. Another option is chocolate Ovaltine, which
is fortified with vitamins.

8. Eggs. One scrambled egg is packed with protein, which builds and repairs muscles, and Vitamin D,
which helps the body absorb calcium.

9. Frozen mixed vegetables. Peas supply protein and folate, a B vitamin, while green beans provide
potassium. Toss them into soup as it heats, or cook and stir into leftover rice.

10. Ground Beef. A top source of protein, iron and zinc. Choose beef that’s at least 90% lean to keep fat in
check. Mix into chili, toss with pasta or noodles, or make burgers or meatballs.









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