If you’re sick of dealing with picky eaters and you want your kids to eat healthy more often, there are foods you should keep in your fridge at all times.
When you keep your kitchen stocked with plenty of fruits and vegetables, lean protein sources and healthy fats, it’ll be much easier to plan healthy meals for your family and ensure you’ll always have a healthy snack for them to grab.
1. Broccoli
Leafy green vegetables like broccoli are an excellent source of vitamins A, C, E and K, minerals like calcium and a good source of fiber. If you can’t sell your kids on spinach or kale just yet, broccoli is usually a vegetable most kids will take to.
Fresh or frozen, broccoli goes well in virtually any dish and can be added to soups, stews and omelets. It’s also quick and easy to cook whether it’s roasted in the oven, steamed or sautéed.
2. Salmon
A low mercury fish, salmon is an excellent source of protein: 3 ounces has 19 grams. Salmon is also rich in vitamin B12 and omega-3 fatty acids for brain health and is one of the few naturally occurring sources of Vitamin D.
If you can’t get fresh or frozen, canned salmon is a good option. Roast or grill salmon, pair it with vegetables or add it to salads, a risotto or serve it for breakfast in place of eggs.
3. Salad
When you have plenty of salad in your Salad Spinner
or bagged salad on hand, you’ll always be able to whip up a healthy lunch or dinner in no time.
Add leftover meat, tofu, tempeh, canned beans, tuna fish or salmon, cut up vegetables, a healthy fat like avocado and your favorite dressing and dinner is served.
4. Raspberries
Raspberries are a low glycemic food, so they won’t spike your kid’s blood sugar. They’re also high in vitamin C and fiber to keep your kid satiated: a 1/2 cup has 6 grams.
Add raspberries to a yogurt parfait, oatmeal, smoothies or serve them for a healthy dessert.
5. Avocado
A good source of fiber, vitamin K, folate, potassium and healthy monounsaturated fat, avocado is one of the healthiest foods you can feed your kids. Avocado also helps increase the absorption of fat soluble vitamins A, D, K and E.
Add avocado to salads, smoothies, or as a substitute for oil in baked goods. To make sure you always have avocados ready to use, buy one that’s ripe and two others that are still hard.
6. Eggs
Eggs are an excellent source of protein, choline, lutein, vitamins B12 and D and folate.
Since eggs are versatile and so easy to make, you can have a meal ready in just a few minutes. Make omelets, a quiche or frittata or add hard-boiled eggs to salads and have them on hand for a quick and portable snack.
7. Greek yogurt
With twice as much protein as regular, Greek yogurt helps your kids feel satiated and prevents spikes in blood sugar. It’s important however, to look for yogurt that’s low in sugar. Either serve plain Greek yogurt and add fresh or frozen fruit or try one with fruit that’s low in sugar like Siggi’s.
8. Butter
The Dietary Guidelines for Americans recommend limiting the amount of saturated fats in our diets like butter. Yet in recent years, research shows butter is back on the table. A bit of butter allows the body to absorb and utilize vitamins, not to mention kids need some fat to grow.
Although you shouldn’t butter up everything your kids eat, a small pat of butter on vegetables or on whole-grain toast is fine.
9. Hummus
An excellent source of protein and fiber to keep your kids feeling full, hummus is also an excellent source of folate and magnesium.
Serve virtually any type of cut up, raw vegetable with hummus for a healthy snack, or use hummus a substitute for mayonnaise on your kid’s sandwich.
10. Plant-based milks
If you’re not a fan of cow’s milk for your kids, almond milk and coconut milk are both great alternatives and can be a good source of calcium depending on the brand.
Use plant-based milks for smoothies, oatmeal or in baked goods.
