Ways To Amp Up Your Kids' Nutrition

Easy ways to add more protein, fiber, vitamins, and healthy fats to your child's diet.

Ways To Amp Up Your Kids’ Nutrition

I think almost every parent experiences stress at some point over whether their child is getting enough nutrients, or even just enough calories, throughout the day. I’m sure this is especially true if you have a picky eater who only seems to want to eat beige foods!

Picky eating is incredibly common, and there are some simple ways to boost nutrition without getting into a power struggle.

---

Before we talk about nutrients, I want to touch on calories, with the preface that if you’re truly concerned about your child’s growth or weight, talk to a pediatrician or a pediatric dietitian. Kids are exceptionally good at listening to their bodies and it’s completely normal for their appetites to fluctuate. Kids often go through phases where they seem to eat everything in sight, just to turn around and not eat anything.

---

One of my favorite phrases is that as parents, it’s our job to decide when and what food is offered. It’s their job to decide how much to eat.

As a dietitian who has worked with thousands of people, one of the most common struggles I see in adults stems from being pressured to clean their plates as children. This teaches kids to override their natural signals, which can lead to really complicated relationships with food later on. Trust that most children are remarkably good at regulating their intake when given the opportunity.

So How Do We Boost Nutrients?

First and foremost, keep offering healthy, nutrient-dense foods. Even if your child never seems to eat the broccoli, keep putting it on their plate. Research shows that many children need repeated exposure, sometimes 10 to 15 times or more, before they’re willing to try a new food.

They don’t need to try it. You don’t even need to say anything about it. Just keep presenting it as an option.

It’s also important to model good behavior - so you need to be eating a nutrient-dense diet as well! If you’re not eating your broccoli, neither are your kids.

Smoothies are a staple in our house. I love blending together:

• Whole-fat Greek yogurt

• Chia seeds

• Hemp seeds

• Ground flaxseed

• Mixed frozen fruit

• A banana

Elio loves them and I know he’s getting a boost of protein, healthy fats, fiber, vitamins, and minerals. You can also add avocado for some extra creaminess and calories.

---

Here’s some smoothie recipes to try:

---

Another easy vehicle for vegetables is sauces. Cook vegetables until they’re very soft, then blend them into tomato sauce, soups, pesto, mac and cheese, or Alfredo sauce. Carrots, cauliflower, zucchini, spinach, and butternut squash all virtually disappear into whatever you’re making, but add extra vitamins and fiber.

Here’s your official permission to let them eat vegetables however they like them. If your child will happily eat carrots with ranch or cucumber with hummus, that’s great. Just read ingredient labels and look for healthier products.

Don’t forget that fruit is an excellent source of vitamins, minerals, antioxidants and fiber. If your child refuses every vegetable but will eat berries, apples, oranges, watermelon, etc., they are getting plenty of necessary nutrients! It’s ok to focus more on fruits than veggies (but do continue to offer vegetables without pressure).

Kids can also be very particular about texture and temperature, so experiment. Maybe they won’t eat fresh blueberries but love frozen ones. Maybe cooked carrots are a no, but raw carrots are a yes. Maybe they say no to chopped bell peppers, but will eat an entire bell pepper like an apple (speaking from experience!).

Another thing I highly recommend is to get them involved in the kitchen. Let them rinse berries, stir pancake batter, sprinkle hemp seeds into smoothies, or pick out a new fruit at the grocery store. Children are often much more willing to taste foods they helped choose or prepare.

Do you have a picky eater? What are your tips for getting kids to eat more nutrient-dense foods? Share in the comments!

---

I share Nourished Mama Collective every Tuesday. If you’d like these reflections and nutrition insights delivered to your inbox, you can subscribe below.

---

WEIL Nutrition Corner® is the registered trademark of Healthy Lifestyle Brands, LLC