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Posted by Jennifer Carter
If you are a parent like myself then you have to be struggling with how to feed your children a healthy meal. It is beyond frustrating in my household! I know what I need to feed them but it's always a struggle on how to get them to actually eat what I put on a table. I realized you just have to take short cuts and do whatever it takes to make it work. Therefore here is a list of 8 items I have found that are super healthy and much easier to feed them with.1.) Flaxseed: An easy food to sprinkle on essentially anything (cereal, dessert, main meals). This nutty plant food is packed full of Omega-3 fatty acids which are needed for optimal brain development. If you are baking, you can even replace 1/4 cup of your flour with this in your muffins, pancakes, waffles, etc,.
2.) Hempseed: Same as flaxseeds (sprinkle on anything), but a few extra added benefits:
• High in omega-6 fatty acid that has been proven to naturally balance hormones.
• “Perfect protein” not only containing all 20 amino acids, but also each of the 9 essential amino acids that our bodies cannot produce.
• Rich in soluble and un-soluble fiber which cleanses the colon and reduces sugar cravings.
3.) Sweet potato: How about some sweet potato fries? This vegetable is one of the most nutritious vegetables. The Vitamin A in sweet potatoes keeps eyes healthy, and acts like an antioxidant in the body. Sweet potatoes are sweet – you can make it even sweeter with a little more honey or coconut sugar if needed AND sprinkle those hemp seeds or flaxseeds on top.
4.) Yogurt: Hello probiotics. Probiotics are needed for a healthy gut and this is so easy to prepare. Buy a Greek organic brand and add any fruit or seeds. Look for the words “live and active cultures” to ensure that the yogurt has plenty of beneficial bacteria.
5.) Hummus: This heart-healthy dip and spread is one food that most kids will eat and it is full of fiber and protein. Combine this with some healthy olive oil and bring out those carrots or crackers, or make a sandwich out of it.
6.) Salmon: Now I know your thinking salmon? My kid would never eat salmon. But I buy wild salmon from Costco in can and make this as a tuna salad and then serve in a sandwich or tortilla wrap. You really can’t tell a big difference between this and tuna. Just make sure you add a healthy mayonnaise to it and chop up their favorite vegetables, pickles or lettuce or whatever they like.
7.) Avocado: This is by far one of my favorite foods because of all the “good” fats kids actually need in their diet every day. In fact, it’s recommended that 25 to 35% of kid’s calories come from fats, primarily the unsaturated ones. I make guacamole and use it as a spread on wraps, or as a dip with crackers. Just mix the avocado with a dash of lemon juice and salt, and you’ve got a tasty spread or dip. Start kids on avocado early since fat intake is super important in the early years.
8.) Mango: One cup of this sweet tropical fruit provides almost a whole day’s supply of Vitamin C. This keeps the immune system running strong. Want a fun way to cool your kids off and provide a nutritious snack? Puree peeled cubes of mango in a food processor or blender; pour into popsicle molds or ice cube trays and freeze. In a few hours, you’ve got frozen mango pops!