Hey Everyone,
I have put together a list of the top ten foods to feed your kids when they refuse to eat dinner. A lot of times our kids come home from school, tired, hungry and cranky. And they often don't want to eat dinner either. This can be really stressful for a mom who just wants to see her kids EAT!
So here are some ideas that will fill your little ones up, and provide them with many vitamins, minerals and energy they need! Keep in mind, you can always add in nuts, raw honey, coconut oil, etc. to any of these foods for enhanced flavor and extra fat and calories (You can buy coconut oil and honey in almost any health food store, and although they sound a little "out there", once you try them you'll see they are a normal and easy addition to your meals and snacks.) You don't have to stress anymore, feeding your kids will be easier than ever...
1. Carrot and almonds-
Carrots are full of calcium, vitamin C and A and fiber! They also have carotenoids which help protect our eyes, and are fat soluble vitamins so when eaten with fat (almonds), they absorb more efficiently and easily into the blood stream. Almonds are high in monounsaturated fat, calories and are a highly satiating food. Just what a little tummy needs before bed.
2. Oatmeal (made from whole oats, try to avoid packages) with berries-
Oats contains a powerful component which lowers cholesterol levels, enhances the immune system and helps stabilize blood sugar. Oats have powerful anti-oxidants, fiber and protein. There are 8 1/2 grams of protein for 2/3 a cup.
Blueberries are considered to be brain food because their anti oxidants and anti inflammatory properties boost brain function and helps keep your memory clear. Also, blueberries can help fight off all kinds of diseases.
The same goes for raspberries which are extremely high in fiber and are a good source of vitamin k, among many others. Strawberries also have many disease fighting properties.
3.Apple and peanut butter-
Apples have very strong anti oxidant power and many disease fighting properties. They have free compounds which means their minerals aren't bound to anything so they are free to easily absorb into your bloodstream. They are full of fiber, and a rich source of nutrients.
Peanut butter of course is a good source of healthy fat and protein. And peanuts also have many anti oxidants.
4. Avocado-
A good source of monounsaturated fat, lots of calories and low on sugar. Avocados provide a lot of energy for our bodies. Monounsaturated fat lowers bad cholesterol and raises the good cholesterol. It is also very good for your heart. Avocados also contain lutein which protects our eyes and skin. Its also high in fiber and potassium. Its an all around win win food!
5. Kiwi and pineapple fruit salad (perhaps with some nuts on the side)-
Kiwis are loaded with potassium and have twice the amount of vitamin C as a orange. Pineapples contain an enzyme called bromelain which aids digestion, reduces inflammation (which many of us suffer from), and speeds wound healing. It is also a great source of the mineral manganese, which builds strong bones and healthy skin. Its also high in vitamin C.
6.Walnuts and dates-
Walnuts are super high in omega 3's which help boost our moods, support brain function and can lessen behavioral problems! They are nutrient dense and help alleviate hunger. They've also got protein in them. So much substance in such a small nut!
Dates are great for that sweet tooth and they also contain fiber, calcium, magnesium and a good amount of calories. (Yes, they are full of sugar, but its from a healthy source so it should not be a problem for the average child who is not obese, or suffering from blood sugar problems.)
7. Hard boiled eggs-
Eggs are one of the best sources of protein out there. They are loaded with vitamins and minerals that help protect your brain and heart. The choline in yolks helps prevent cholesterol build up. They are high in fat which means energy! They are best at retaining most of their nutrients when poached or boiled, but eaten anyway you like is perfectly fine too.
8. Fruit smoothie-
Add in any fresh or frozen fruit you like. Use coconut water as the liquid and try not to add in any sugar. Fruits are sweet enough. You can also sneak in a handful of greens like spinach, and maybe some coconut oil or crushed almonds if your kids don't mind the taste. Smoothies are a great way to get in all kinds of nutrients without anyone ever knowing!
9. Sweet potatoes-
Not only are sweet potatoes super sweet and delicious, they are also high in fiber and potassium and contain many disease fighting properties. They are also full of anti oxidants and anti inflammatories. They're great boiled, or sliced and baked with some olive oil sprinkled on top. You can even try cinnamon for a sweeter flavor.
10. Bananas-
Everyone knows bananas are high in potassium and fiber. But there is a little known fact about bananas too. Bananas contain something called FOS (abbreviated for a word too long to spell), which act as food for the good bacteria in our gut, like pro-biotics. These bacteria need food to grow and the number one source of this food in fruits is from the banana. Now how awesome is that?!
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