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10 Superfoods That Your Children Might Actually Eat
by Shelly Kramer
If you think your kids’ diet could use some improvement via superfoods, you’re not alone. Plenty of parents worry about how some of the common, go-to kid foods—like sugary cereal, frozen chicken nuggets, and fruit snacks—could be affecting the health of their kids. While these foods are okay in moderation, most of us know there are definite benefits of convincing kids to eat nutritious foods that actually deliver some benefit. As the parent of four, I am the first to admit that is often infinitely easier said than done. Add picky eaters into the mix, and it’s even harder. Cue the benefit of sneaking some “superfoods” into their meals.
What, exactly, are superfoods? Superfoods aren’t their own food group, but rather foods that have extra large doses of vitamins and minerals that are thought to be helpful when it comes to building strong bodies, being disease-free, and living a good, healthy, long life. Some nutrients in some superfoods feature healthy fats, fiber, antioxidants, or phytochemicals. Any time you can get superfoods into kids’ diets, it’s probably a good thing. Here are some you can tempt them with.
If they’ll go for it, there’s not much better for breakfast in the morning than oatmeal. Iron, fiber, calcium, and protein—oatmeal packs a powerful punch. Thanks to all the fiber, they’ll have no problem staying full until lunchtime at school. And you can vary the flavor a little by adding different toppings every day—with honey, peanut butter, brown sugar, and fruit being some great additions to the typical bowl of oatmeal.
Kids love brightly colored foods, so the tomato should naturally catch their eye. And it happens to be packed with nutrients, including lycopene—which can help reduce the risk of cancer. My kids eat sweetheart tomatoes like they are candy, so we’re covered when it comes to getting enough of this superfood. If you’re not so fortunate and your kids won’t eat tomatoes on their own, try sprinkling a little mozzarella cheese on top (hello, calcium!) and pair this healthy snack with their favorite dipping sauce (Ranch, the old standby is good, and honey mustard is a favorite at our house as well). Remember also that tomato-based sauces—like pizza sauce, spaghetti sauce, and salsa—also offer the health benefits of tomatoes.
Eggs are packed with protein and vitamin D, which allows the body to absorb calcium better. The awesome thing about eggs is that they are so versatile. Scrambled, fried, hard-boiled, soft-boiled, quiche—whatever you’re in the mood for, you can do it with eggs.
- Berries
- Yogurt
- Oats

- Fish
- Tomatoes

- Seeds
- Nuts
- Eggs

- Apples
- Whole Grains