Healthy Food Choices for Kids: Clever Ideas for Healthy Ingredients Your Kids Will Love


Did you know there’s a connection between children’s mental well-being and their consumption of fruits and vegetables? If you want some tips on prepping healthy snacks and meals for your kids, we can help.

In this guide, we’ll go over healthy food choices for kids.

Want to learn more? Keep reading.

Try Smoothies

Most kids love fruit smoothies, and these are excellent snacks or a quick breakfast in the morning.

Parents can add vegetables to a fruit smoothie, and their kids won’t notice them. Try blending baby spinach, blueberries, a banana, and yogurt.

Add a splash of orange juice. Blueberries are a source of antioxidants and produce a pretty purple color. The taste of spinach isn’t detectable.

Healthy Cereals

Most kids love to eat breakfast. Yet, there aren’t a lot of healthy options out there when it comes to cereal. Cold cereal is a great breakfast to prepare.

Some parents will mix cereals. For example, you could make a bowl of cream of wheat and add some sugary cereal. Try to choose whole-grain cereals.

Include Your Kids

Try cooking with your kids. Often, children will be more open to trying different foods when they help cook.

Instead of getting served the meal, try asking your children to help prepare the meal. Even little children can help tear lettuce or spread protein peanut butter on bread.

Ask your older children to grate cheese or cut vegetables under your supervision. You should thank your child as they help you and acknowledge their effort in preparing the meal.

Try Adding Vegetables or Fruits to Baked Goods

Have you ever tried making zucchini chocolate chip muffins? Add these baked goods to your snack list.

Grate the zucchini and add it to the muffin mixture. Zucchini is a nutritious ingredient and also adds moisture to cakes and muffins.

Some people will also swap out oil in specific recipes and replace it with applesauce. Check out the different substitutions you can make with recipes.

Add Vegetables to Chili or Tacos

Does your family have a taco or chili night? You can shred carrots and add them to your chili, and your kids won’t even notice the vegetable addition.

Another popular ingredient you can add to chili or taco meat is red or yellow peppers. Chop them up small. You can add nutrition to meals this way to create a delicious vegan taco salad.

Pick Up Lots of Fresh Fruit and Vegetables

Get into the habit of loading up your grocery cart with fresh vegetables and fruits.

When possible, try to shop at local farmers’ markets and choose organic. If you’re are on a budget, look out for deals at various grocery stores.

Start cutting up the fruits and vegetables in unique ways. Serve the fruit with a yogurt dip and the vegetables with a yummy ranch dip.

Have lots of fruits and vegetables at home for snack options. Start eliminating processed snacks like chips, store-bought cookies, and salty crackers.

Don’t get discouraged if your children aren’t adventurous at first. Please encourage them to try new fruits and vegetables. Look up different ways to present the fruits and vegetables in a fun display.

What About Popcorn?

Popcorn is a healthier snack option. Instead of using butter and processed toppings, sprinkle white vinegar on top. You can also make a sweet popcorn treat for a change.

Add dried fruits like cranberries and raisins. For a special treat, throw on a handful of white chocolate or peanut butter chips.

Make Flavored Water

Encourage your kids to drink filtered water instead of boxed juice and pop. Don’t completely get rid of these drinks. Pick them up for a movie night or pizza night with friends.

Try adding some natural flavors to water. Make a pitcher of raspberry or blueberry water. You could also add cucumber slices. See what your child thinks.

Many kids don’t drink enough water, so you want to think of creative ways to encourage them to hydrate.

Make sure you pack a water bottle. Keep bottles of water in your vehicle, as well.

Make Homemade Pizza

When possible, try to prepare food from scratch. Even if you aren’t the most experienced cook or baker, don’t worry. You can slowly develop these skills, and they will serve you and your family well.

A lot of times, the food prepared at grocery stores gets filled with preservatives.

Get into the habit of making homemade pizza dough for pizza night. This is a fun event to include your kids, as well. Ask them to help knead the dough or stir the ingredients.

Then, ask everyone to pick out some ingredients. Your family can prepare the pizza together and choose their favorite toppings, and this will become a bonding time.

Create a Colorful Plate of Food

Another easy way to help you serve nutritious food is serving a colorful meal.

Think about how you can incorporate different colors on a plate. For example, don’t only make mashed potatoes and protein. Consider sautéing red or yellow peppers or steaming bright green broccoli.

You could chop up a carrot and make a julienne salad. Different colors and shaped food will help make the meal more appealing.

Have Fun Preparing Healthy Food Choices for Kids

We hope this guide on preparing healthy food choices for kids was helpful. When possible, include your children in the meal prep. Try making a family tradition like a weekly pizza night. Start to make meals from scratch, and try to add color to the plate. Pick up plenty of fresh vegetables and fruit, as well.

Are you looking for more health or parenting tips? We have a wide array of resources on our blog, so please stay around and browse.

About Author

LaDonna Dennis

LaDonna Dennis is the founder and creator of Mom Blog Society. She wears many hats. She is a Homemaker*Blogger*Crafter*Reader*Pinner*Friend*Animal Lover* Former writer of Frost Illustrated and, Cancer...SURVIVOR! LaDonna is happily married to the love of her life, the mother of 3 grown children and "Grams" to 3 grandchildren. She adores animals and has four furbabies: Makia ( a German Shepherd, whose mission in life is to be her attached to her hip) and Hachie, (an OCD Alaskan Malamute, and Akia (An Alaskan Malamute) who is just sweet as can be. And Sassy, a four-month-old German Shepherd who has quickly stolen her heart and become the most precious fur baby of all times. Aside from the humans in her life, LaDonna's fur babies are her world.

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2 years ago

Thank you for your advice. My children are not big fans of vegetables, and therefore it is quite difficult to get them to eat any vegetable without disguising it. But you managed to surprise me very much with the proposal to add zucchini to the muffins. Is it delicious? Because for me it somehow doesn’t even match, but it looks like I’ll take the risk of cooking, even if it’s a small portion. It also seems to me that offering help to children with food preparation is a perfectly reasonable idea and even somewhat fun.