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7 Nutritious Foods Kids Should Eat Everyday

A healthy diet often consists of variety, but there are some food choices that are great for kids every single day, given they are not allergic, of course!

Fruits, vegetables, and nuts make the list along with adequate protein and minerals. Let’s dive into some specific foods and the why behind them. Kids do not have to eat each one of these every day, but can choose something with similar nutritional value to stay healthy…

Nutritious Foods For Kids


This seed tastes nutty making it a flavorful addition to many foods. Easily throw them in smoothies, oatmeal, even nourishing soups. Why? These little guys are packed with healthy Omega-3 fatty acids making them a great brain food!

For more, check out: 8 Super Healthy Foods We Guarantee Your Kid will Eat, Cooking Light


Eggs are high in protein and choline, great for growing bodies.

Protein helps a child’s body build cells, break down food into energy, fight infection, and carry oxygen.
Make eggs fun and even more nutritious by combining with some veggies into a wholesome omelet or let your kids try them deviled.


All greens are great choices, but spinach is packed with folate along with loads of other nutrients. If your kids don’t like their greens, you can always hide them in a fruit smoothie. A smoothie with banana, nut butter, spinach, and nut milk is actually delicious!

4.Sweet Potatoes

They are sweet and bright and delicious!
The Vitamin A in sweet potatoes keeps eyes healthy, and acts like an antioxidant in the body. ~CookingLight
Sweet potatoes make a wonderful side dish baked, or can even be dessert with a little-added cinnamon. They make a great mashed potato replacement from time to time too!


This classic breakfast is fiber rich which means it will fuel kids longer. It can also help kids concentrate better in school and stay more focused. Slow and steady wins the race with this breakfast. Add in some cinnamon, honey or maple syrup if you wish. Also great with yogurt or fruit. The combinations are endless!


Berries are known for their brain-boosting antioxidant, especially this little blue variety. A true powerhouse of folate, potassium, vitamin C, and Fiber! Delicious on their own, chilled in the freezer, atop oatmeal, or in a smoothie. How does your kid love to eat blueberries?


Do you see a recurring theme here? We keep mentioning cinnamon as a topping, but it gets a number of it’s on for its blood sugar balancing act. There is not much worse on those early mornings, at school than a blood sugar crash. Cinnamon could be a key food in preventing those.  Added to morning oatmeal, cereal, smoothies, and more it’s an easy way to get an extra and energizing punch!
Have a nutritious food, that your kids love, to add to the list? Leave it in the comments!


Freelance Blogger at
Lori Hil is a freelance blogger and content curator with an AAS in Early Childhood Education. She now gets to combine her love of writing and teaching through the written word. You can find her all around the web, but especially enjoying the freelance life at
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