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Do you and your kids love living a healthy lifestyle (or are you looking to make that a goal)? Are you curious about which foods are ideal for childhood nutrition? Let 101 Healthiest Foods for Kids be your handbook to everything whole food, no matter where you may be on your journey!
This family-friendly guide includes informational sidebars with great tips and tricks for getting kids to try new foods and make healthy choices, as well as answers to questions, like: Is juice healthy?, Does my child need a multivitamin?, and Do kids need more protein?
From fruits and veggies, to whole grains and protein-rich foods, you’ll find 101 full profiles on foods such as:
- Sugar snap peas
- Zucchini
- Sweet potato
- Papaya
- Pomegranate
- Dates
- Farro
- Lentils
- Sunflower seeds
- And so many more!
Keep this colorful, easy-to-skim guide in your kitchen to grab again and again. Pick a food that's new to you, or one you love and want to get the kids excited about, and let the fun begin!
From the Publisher
Eat the Best, Feel the Greatest-Healthy Foods for Kids, and Recipes Too!
Sweet Peppers
I mean no disrespect to hot peppers. Varieties like chile and jalapeño contain health-protective compounds too, but they’re also unquestionably polarizing among the younger set. Some kids embrace heat in their meals, while others (like my youngest) are sensitive to even the briefest shake of black pepper. If your kid likes hot peppers, go for it. Otherwise, you may find more success with the sweet variety. (Fun fact: The spice paprika is made from dried, ground-up bell peppers!)
Apricots
Your kids may be more familiar with dried apricots than fresh because most of the crop is sold dried or canned. Fresh apricots have a very short season, another reason some people aren’t familiar with them. But grab a bunch when you spot them in early summer. They are the perfect size for little kids and have soft, slightly fuzzy skin and sweet flesh. If the apricots you buy don’t give when pressed, let them ripen on the counter for a day or two.
Chickpeas
Yes, they’re technically beans. But they’re so darn kid-friendly that they deserve their own little spotlight. Also called garbanzo beans, chickpeas have been eaten since ancient times and are considered a ‘pulse’ just like peas, lentils, and other beans. That means they boast all the same superstar health perks when you eat them regularly, including lower cholesterol and blood pressure levels and even a reduced risk of certain kinds of cancer.
Melted Berry Sauce
Yield: About 1⁄2 cup (118 ml)
Spoon a tablespoon of this sweet-tart sauce over your child’s plain yogurt or oatmeal instead of buying pre-sweetened kinds. You’ll get plenty of sweetness with all the nutrition of whole fruit.
Combine the fruit in a small saucepan over medium-high heat, stirring as the fruit defrosts. Press the fruit with the back of your spoon to release the juices. Reduce the heat to medium-low. Add the maple syrup and continue cooking for 7 to 10 minutes, or until the mixture thickens, stirring constantly. Transfer the sauce to a glass jar or container and use warm or cold. If you prefer a smooth texture, puree the sauce in a blender or food processor.
Good to Know
Some whole fruit actually does better on the counter, such as apples, oranges, tomatoes, bananas, pineapple,
and grapefruit. But keep in mind that bananas, apples, avocados, peaches, pears, and plums all produce a gas called ethylene. Pile them with other fruits in a bowl, and they’ll speed ripening.
1⁄3 cup (about 80 g) each frozen blueberries, strawberries, and raspberries (or 1 cup [240 g] total of frozen berries of your choice)
1 tablespoon (20 g) maple syrup
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