Easy Superfoods For Kids And How To Encourage Picky Eaters

These superfoods for kids are easy to prepare and eat. Help your kids grow in health by optimizing their diet today.

Have you ever heard a mama mutter, “I’m just a mom”? I used to say this a lot, but now I know the truth: I may be just a mom, but I’m the one in charge of my kids nutrition, education, and spiritual well being.

Your child is an incredibly valuable human being who will influence hundreds, if not thousands, of people throughout their lives. So let’s grow them well!

We can start by giving them super foods that will grow amazing, strong bodies. Here are 15 Superfoods my kids actually eat. And if you have a picky eater, I’m sharing lots of tips along the way on how to get them to partake!

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1. The Easiest Super Food For Kids: Free Range Eggs

Let’s start out our superfood journey with a major softball: eggs! There are so many ways to prepare eggs that you are bound to find a way your children will enjoy them.

Eggs provide ample protein for growing children. They are full of an amazing nutrient called choline that helps the brain grow! They contain all of the essential amino acids, especially important for the growth of a child.

Eggs are a wonderful first food for cooking lessons as well: teach your child to crack, scramble and flip! My kids have become proficient in egg cooking over the years and have loved the process!

Budget Tip: Free Range Eggs are the best, but can be a budget buster. Before we had our own chickens, I would get eggs from my mom’s flock when I could and alternate them with store bought, lower quality eggs.

If you can’t afford free range eggs, try rotating them through your budget once or twice a month, or offer chicken sitting to a friend with a flock in trade for eggs.

Picky Eaters and Eggs

For kids with egg aversions, try a new recipe and involve your child. Have your kiddo choose how they want them cooked and involve them in the process. If that fails, sneak quality eggs into french toast or sourdough pancakes!

Berries, berries berries!

Berries are an easy super food that all kiddos should enjoy. They can easily replace sugary treats (I’m even known to bribe my kids with a bowl full of berries if they finish their meal!).

I find the best deals on frozen organic berries at Costco.

2. Blueberries

Blueberries are an antioxidant powerhouse. You can buy frozen or fresh, and kids enjoy them in a myriad of ways!

My kids love blueberries on oatmeal, in yogurt, and made into syrup!

We love to go blueberry picking in the summer and enjoy fresh berries. They are also full of fiber and Vitamin C rich, making them a wonderful food for fighting off colds and viruses.

What is an antioxidant? According to the Mayo clinic, Antioxidants are substances that may protect your cells against free radicals, which may play a role in heart disease, cancer and other diseases. Free radicals are molecules produced when your body breaks down food or when you’re exposed to tobacco smoke or radiation.

3. Raspberries

Raspberries are another delicious berry that help prevent cancer and diabetes and are full of much needed vitamins and minerals. We only get our hands on raspberries occasionally, so they are a very special treat.

If your child is struggling with weight issues, raspberries are an excellent sweet treat as they are very low in natral sugars but delicious!

4. Blackberries

We’ve had wild blackberries available on our property for several years and I am so grateful! For a while it was a small controlled vine in our suburban backyard that I kept just for snacking. And now we have a back field full of them.

Like the other berries here, blackberries are full of fiber and vitamin C. But they also may prevent oral infections and even cavities! How amazing is that!

An awesome superfood breakfast idea for kids: a bowl of oatmeal with berries and side of scrambled eggs!

5. Cherries: A Delicious Superfood

Keeping with the theme of delicious fruits, cherries are an excellent superfood that kids typically love. We stock up on frozen cherries in the winter and try to buy fresh in the summer!

Cherries help manage stress, recover from exercise, and help the body fight off inflammation. They are a great treat after a hike with your kids or a sports practice!

6. Baobob Powder: The SuperDrink My Kids Love

I just had to include Baobob Powder, this magical powder that attracts my kids like hummingbirds!. I started drinking this natural Vitamin C rich superfood mixed with LaCroix and a squeezes of lemon a few years ago. Now I have to fight my kids for it!

Baobob is a tree native to Africa, and its fruit is rich in vitamins and minerals. It is high in vitamin C and fiber and is an amazing, easy superfood to enjoy .

For a super drink that supports both kiddos and mamas, enjoy a freshly squeezed lemon with a couple servings of Baobob powder mixed well with ice, water and stevia! My kids are like bees to honey with this drink.

7. Grass Fed Butter

Grass fed butter is another easy way to give your kids a major nutritional boost. And it tastes amazing (I have had no arguments from my kids on piling on the butter!).

A few years ago we struggled with a bad tooth abscess with one of my kiddos. This spurred me to really start studying nutrition. I realized several vitamin rich foods are missing from the modern diet. I really wanted to include these ancient, traditional super foods in my kids eating routines. Grass fed butter to be a great way to do just that.

Grass fed butter health benefits:

• Good source of vitamin A which is essential for healthy teeth and bone structure
• The cholesterol in butter is essential for development of the nervous system and brain
• The “x factor” in grass fed butter (vitamin K2) hyper activates vitamin A and allows for absorption of minerals
• Vitamin A in butter is essential for a healthy immune system
• Butter is full of anti cancerous properties
• Healthy butter can actually HELP with weight loss because it is so satisfying and nutritious

Grass fed butter is a really fascinating study. You can learn more about it on the Weston Price website.

Where to buy high quality butter: I highly recommend Kerrygold butter! It is so delicious, but can be expensive. If cost is an issue, try rotating it through your groceries once or twice a month. Or sub out a few unhealthy treats for a few sticks of amazing butter.

Costco is the cheapest option I have found for Kerrygold butter.

8. Yogurt: An Easy Superfood For Kids

Whole fat, plain yogurt is a wonderful superfood for kids. Probiotic rich and full of calcium, this is a really easy food most kids enjoy.

Get your kids to enjoy plain yogurt by dressing it up with berries and oats and either stevia or honey as a sweetener! My kids really enjoy greek yogurt this way.

Avoid yogurt that contains lots of added sugar or high fructose corn syrup.

9/10. Canned Fish: Tuna and Sardines

I will be honest with you, when I first started feeding my kids superfoods, I never thought they would enjoy tuna or sardines.

But, overtime, they have come to enjoy these nutrient powerhouses. Sardines are packed with calcium, omega 3s, and vitamin D. They are perfect food for growing teeth and bones!

Tuna are also an excellent source of bone building vitamin D and omega 3’s! Omega

Fish is wonderful for brain health and mood! Countries with the highest fish consumption have the lowest rates of depression.

Omega 3’s will boost your child’s IQ, fight depression, build fantastic eye sight and help with sleep. They are so essential for kids’ growth. Eating fish is a wonderfully healthy life long habit to cultivate.

Getting Your Kids to Eat Sardines + Tuna:

I slowly introduced sardines and tuna to my kids over time. A couple times a week sardines or tuna would appear on their plates next to crackers and cheese. I would eat it with them. I would let them know if they finished their fish they would get a nice bowl of fruit with whipped cream. Before long they got used to it, and now my toddler will even ask for a plate of tuna and crackers.

I love getting quality sardines and tuna from Costco. Quality canned fish can be expensive, so we eat it just once or twice a week.

Sardines and tuna go great with crackers, cheese and vegetables. You can also make grilled tuna sandwiches, of course!

My 5 and 3 year old love sardines, and my 7 year old loves tuna!

11. Fermented Superfoods For Kids: Sauerkraut

Sauerkraut: that crazy food I NEVER thought my kids would eat! Two of my kids love it though! Miracles do happen.

Sauerkraut is not only an amazing source of probiotics, but is also mineral rich and full of many vitamins kids need to grow. It boosts the immune system and provides help with proper digestion. It is a wonderful addition to meals during the winter cold and flu season.

Two of my kids will eat the superfood sauerkraut with almost any meal, and one of them won’t touch it. Sauerkraut can be a challenging food… but you may be surprised and find your child actually enjoys it.

I have made sauerkraut in the past, but the easiest way to get quality sauerkraut is to buy it in the refrigerated section of Costco.

Other fermented vegetables, like homemade pickles, are also a great source of probiotics for your kids!

How To Get Your Kids To Eat SuperFoods

My kiddos did not wake up one day asking for sauerkraut and sardines. In fact, over the years I’ve had to work to cultivate their taste buds to enjoy super healthy foods. Here are a few tips that worked for me:

• Consistently add the new food to their plates, but don’t force them to eat it. It can take a week or two for kids to fully “try out” a food. If they don’t like it after a few weeks, reintroduce it in a few months.
• Get your kids involved in the shopping process! Let them pick out foods, help pay, and put some skin in the grocery shopping game.
• Teach your kids about the health benefits of the foods you are serving them. Study vitamins and minerals and the body and talk about the ways in which foods help us grow “big and strong” (My 3 year old loves that phrase right now!)
• Limit snacking on crackers, etc. Kids will choose the crackers every time! Set certain times for meals and snacks, that way your kids are truly hungry when its time to eat “real food”
• Likewise, limit the kind of “easy foods” you have at home, such as cereal, wheat based crackers, and sugary treats. Kids will naturally start craving what you let them eat all the time, so try to have the bulk of it be healthy foods.
• If you have a baby, start them out on grass fed butter, coconut oil, mashed fish and berries, etc. It is never too early to cultivate the taste buds of your child. (Just make sure to use soft foods and purees).

How To Feed Your Kids SuperFoods When On A Budget

I know that feeling of trying to squeeze every last drop out of your grocery budget. We’ve been there! Here are a few ideas on how to afford more superfoods for your kids:

• Produce in season is less expensive, so watch for fruits and veggies to be sold when they are naturally ripe
• Rotate through foods and allocate money for one or two superfoods a week. If you can, slowly cut back on some treats and sub that portion of your budget with vitamin rich superfoods.
• Watch the organic section of budget friendly grocery stores. As the demand for organic fruits and vegetables goes up, grocery stores have been stocking more options.
• Start a small garden with your kids and grow some spinach, strawberries, blueberries and carrots.
• Some foods, like fermented vegetables, can be inexpensively made at home with inexpensive cabbage or cucumbers.

You don’t have to feed all these superfoods to your kids at once. Just rotate through a couple each month, building up their diet as you can afford!