Healthy Kids’ Meals! Nutritious, wholesome, and most importantly – delicious!
Guest post by Shayna Gershovitz, a naturopathy student who loves and lives health 😇
I met Shayna through Instagram, and when I saw her love and expertise in creating healthy, well-balanced meals with such precision, I knew I had to get her insights on kids’ meals…
What does she recommend for sending with kids to daycare in the mornings, so I can feel reassured that they’re getting the best for them?
What healthy ‘snacks’ can I give them that are both tasty and nutritious?
And most importantly, what are the ‘must-have’ items to keep at home with kids?
And beyond that, the desire to make healthy eating feel natural and familiar for kids 🤗
So, COVID isn’t leaving us so quickly 🙈 and here we are again, on the brink of another lockdown at home with the kids 🙃. But maybe, because of this, with a bit of balance in healthy meals for kids, we can make our days at home more balanced, pleasant, and enjoyable.
So, in this post, Shayna has gathered the most important things every mom should know if she wants to give her kids balanced, nutritious meals. Plus, her top recommendations for the healthiest and tastiest foods and recipes.
👇🏻
Healthy Kids' Meals #1: Breakfasts for Kids.
We all heard as kids the saying, ‘Breakfast is the most important meal of the day.’
Only now, 22 years later, do I truly understand its importance, especially for kids!
The reason is that during the night, blood sugar levels drop. So, in the morning, it’s crucial to have a meal rich in dietary fiber and complex carbs to restore the body’s normal function.
A nutritious breakfast supports proper brain function, concentration, memory, learning, creativity, reduces muscle tension and fatigue, and makes kids feel better overall!
To prepare the kind of breakfast you really want to give your kids – especially if your mornings are short and rushed – it’s essential to plan ahead!
And by ‘plan ahead,’ I don’t just mean preparing the night before but also always keeping the essentials stocked at home.
When the food is readily available, the process feels less complicated. It’s all within reach, and all you need is a pair of hands to put it together
So here are some healthy breakfast ideas for kids that will let you start the day with a big smile, knowing that today, they’re eating healthy!
Sandwiches! Super simple, super easy. And honestly? Kids love them!
But wait… what kind of bread? Whole wheat, 100% whole spelt, or 100% whole rye. Make sure they’re truly 100% whole grain (sometimes they mix whole wheat flour with regular wheat).
This way, your child gets a healthy, satisfying grain source packed with vitamins, minerals, and dietary fiber to keep them full for longer.
And for the filling?
Here are a few healthy options kids love:
Avocado: The avocado season is approaching, making it a perfect time to prepare creamy guacamole with them. True, kids tend to fall into two categories: those who love it and those who say, “Eww, green!” But for those who love it, you’re in luck! A slice of whole spelt bread topped with mashed, juicy avocado, salt, and lemon juice is pure bliss. Just be careful not to steal a bite before you pack it in their lunchbox! 😋
- Omelet! Super simple and easy. But here’s a little twist to add vitamins and minerals: vegetables! Sneak in some onion, mushrooms, or bell peppers into the omelet.
You can totally spread some cottage cheese, ricotta, or hummus (yes, some kids like it) on the bread and then layer the omelet on top.
We're done with the sandwiches, so let’s move on to snacks! 😋 Because no kid can survive a whole day without munching on something sweet—and no, I’m not talking about a sugar-filled chocolate cube
Healthy Kids Meals #2: Healthy Snacks Kids Love.
3. Healthy No-Bake Bars
Ingredients:
- 1 1/2 cups quick oats
- 1/2 cup honey (or any thick sweetener)
- 1 cup natural almond or peanut butter
- Optional: almonds, cranberries, chocolate chips
Instructions:
- In a bowl, mix the honey with the peanut butter until smooth.
- Add the oats and stir until the mixture is thick and well combined.
- Pour into a small pan and flatten to a thickness of about 1 cm.
- Freeze for at least 3 hours, then cut into bars.
Store in the freezer for a convenient, healthy snack!
These are the three simplest and tastiest ideas – kids absolutely love them! 🤤
Healthy Kids Meals #3: Must-Have Products at Home with Kids.
1. Oatmeal
Oatmeal will always be my favorite. To me, it’s like a superfood that’s filling. There are many different variations you can make with it. You can grind it into flour (and use it in any baking recipe). Or you can coat chicken schnitzels with it instead of breadcrumbs. Oatmeal porridge is also something that can be introduced from a young age. It’s recommended to give kids 3-4 tablespoons a day.
2. Proteins!
As children, they need protein to grow and build muscle. The main products are: eggs, chicken, chicken breast, beef, fish, and dairy products.
Additionally, many legumes like quinoa and buckwheat contain complete protein and should be included in their daily diet.
3. Products High in Iron!
Iron increases hemoglobin levels in the blood, which is essential for development and energy. When a child doesn’t consume enough iron, they are at a higher risk of developing anemia.
So, which products are rich in iron? Legumes, beans, red, brown, and green lentils, chickpeas, quinoa, buckwheat, and brown rice. Additionally, almonds and various types of nuts, as well as meat, chicken, and fish.
4. A Fridge Full of Fruits:
A child who wants something sweet will seek out any source of sweetness. When they have a banana in front of them, they’re likely to choose the banana.
For you, a fridge full of fruits can lead to an increase in the intake of vitamins, minerals, dietary fiber, and phytochemicals that a child will consume.
In conclusion,
The bottom line is that there’s no perfect home. I also know that when I have kids, I won’t be perfect, and I won’t feed them healthy food all day long.
However, the real example comes from the parents and what they bring into the home, which can influence the child’s future and the path they choose for themselves.
🤍 Shaina
Naturopathy student at Reidman College.
Owner of a health and lifestyle Instagram page. https://www.instagram.com/shaynzzz/
Feel free to write or ask anything here in the comments below. 💞
