Building a Nutrient-Rich, Kid-Approved Plate
You may think that because I’m a nutrition therapist my kids only eat healthy foods, even willingly perhaps. Well, not exactly. My kids are kids, and if given the choice between pretzels or oven-roasted cauliflower, they’re going to choose the pretzels every time. Lucky for them (😉), one of my toxic traits is constantly trying to find ways to add nutrients to their plates. To take some of the guesswork out of it, I generally follow this basic framework: protein, fat, and produce (fruits & veggies). While I could inspect every little thing within those three categories, I know if I’m at least getting something from each of these on their plates we’re doing okay.
The Importance of Protein, Fat & Produce
Why should you focus on these three categories? Well, protein & fat are much more satiating and they give us long-term energy. They also help balance blood sugar, minimizing those “hangry” outbursts. Protein and fat also fuel their muscles (protein) and brains (fat).
Speaking of fat, it is critical that kids, especially babies & toddlers, get an adequate amount of healthy fat in their diets. It not only helps to transport and absorb fat-soluble vitamins, but their brains also crave it. This is why you want to make sure you’re offering a healthy fat at most meals & snacks. Full-fat Greek yogurt, cottage cheese & other full-fat dairy, avocado, coconut, and nut/seed butter are all great options.
As for produce, those fruits & veggies will provide all kinds of necessary vitamins & minerals, as well as some carbs for quick energy.
So, what does all of this look like? Let’s check out some examples:
Burger patty + sweet potato fries + cheese (either on the burger or cubed on the side)
Taco chicken + avocado toast + blueberries
Salmon fish sticks + roasted broccoli + full-fat Greek yogurt
Mini meatballs + carrot sticks + English muffin pizza
Beef tacos + guacamole + salsa
Spaghetti with meat sauce + steamed green beans + Parmesan cheese
Scrambled egg + whole grain toast with nut butter + roasted carrots with cinnamon
Whole grain waffle with nut butter & hemp seeds + cottage cheese + apples sautéed with cinnamon in coconut oil
Some snack ideas might be:
Cottage cheese + carrot sticks + pretzels
Rice cake with nut butter + apple
Ants on a log (aka celery sticks with nut butter and raisins)
Apple with nut butter + whole grain Os
If you’re still a little confused about what to feed your kids or want a little extra support, I would invite you to set up an exploratory call to learn more about how I can help!
RECIPE & PHOTOGRAPHY BY: BETHANY MITCHELL-LEGRO