Senior director of worldwide nutrition education and training for Herbalife Susan Bowerman compiled this list for us:
Many kids turn their noses up at fish, but they’ll eat tuna salad. Like all fish, tuna is a great source of omega-3 fatty acids and is rich in protein. Try mixing your canned tuna with mashed avocado instead of mayonnaise for a healthier tuna salad and serve with some whole grain crackers––kids love to make their own little cracker sandwiches.
A lot of kids fall short when it comes to meeting their calcium needs, and many don’t eat enough fruit, so smoothies can help fill both gaps. They’re quick and easy to make, and they’re great when things get rushed in the morning. Kids love to make their own. If you’ve got low-fat milk, protein powder and some frozen fruit at hand, your kids can take it from there.
Kids and vegetables often don’t mix, but sweet, crunchy, raw carrots are an exception. Carrots are rich in beta carotene to help support healthy-looking skin and eyesight, and they’re also a good source of fibre. They’re fun to eat plain or dipped in salsa or guacamole.
It takes just a few minutes to cook up some rolled oats, which are naturally rich in fibre and B-vitamins. Try making it with non-fat milk or soy milk rather than water to boost calcium and protein. Then sweeten lightly and stir in some diced fruit like bananas or apples.
Kids love strawberries because they taste so good. They’re also packed with vitamin C, potassium and fibre. When fresh berries are unavailable, use the frozen whole berries in smoothies or mixed with yogurt.
Instead of chips, offer kids nuts to satisfy their craving for something crunchy and salty. Tree nuts like almonds, walnuts or pistachios provide beneficial fats, protein and minerals like zinc and magnesium.
Beans do double nutrition duty for kids. They’re not only a good source of iron, but they’re a great fibre source, too. Most kids will eat canned beans seasoned with a touch of ketchup, barbecue sauce or salsa. You can also try bean soup or whirl some beans in the blender with a little salt, lemon and olive oil for a tasty hummus dip for raw veggies.