Dreamstime
Parents of toddlers and young kids know to expect the unexpected. Their bright-eyed, ravenous little ones may go from being interested in a snack to needing to climb the walls in a matter of seconds. It’s totally normal for their appetite to seem humongous in one moment, then completely non-existent in the next. When toddlers are interested in eating, try feeding them one or more of these superfoods that are rich in at least three essential vitamins and minerals.
1 Sweet Potatoes
The only thing that will delight busy parents more than the ample nutrition in a sweet potato is how easy it is to prepare. Also, this is one vegetable that kids might request often once they try it. Sweet potatoes have lots of vitamin C, potassium, and fiber, and they also provide vitamin B6, copper, iron, and manganese.
The orange color of a sweet potato’s flesh is a dead giveaway that this root vegetable is rich in carotenoids, which support eye and cardiovascular health. Try mashing sweet potatoes and serving them with ginger. They’re a tasty addition to soups and stews, too. Children should be enjoying three to five servings of vegetables per day, so sweet potatoes should provide part of a balanced diet.
2 Beans
Beans may not seem like much at first glance, but they deliver an abundance of taste and nutrition. Black beans are high in protein and fiber, making them a great brain food for toddlers who are learning at a rapid pace. Other types of beans that qualify as superfoods include garbanzo beans, red kidney beans, pinto beans, and soybeans.
Make eating beans fun for little ones by serving them pureed as a dip for vegetables or in tacos and burritos. The American Heart Association recommends beans as one of the primary foods for children who are 2 years of age or older, so try to entice your child to chow down on them often.
3 Coconut Milk Yogurt
With its name, the coconut is often confused as a nut, but it is classed a fruit. It’s dense in nutrients and includes vitamins B1, B3, B5, B6, C, and E. It offers minerals like selenium, sodium, iron, magnesium calcium, and phosphorous. Coconut milk yogurt also adds antioxidants to kids’ diets.
Coconut milk yogurt comes in a variety of flavors in stores and can be mixed into shakes and smoothies. One word of caution is that you should read nutrition labels if you are not making the coconut milk yogurt yourself as some makers add sugar and other ingredients that you may want to minimize in your toddler’s diet.
4 Tomatoes
Tomatoes are primary ingredients for some of the most decadent sauces for pizzas and pastas, so they may not be the first thing that pops into your head when you think about healthy eating. Don’t give into the false belief that foods that are good for you taste bad. Kids should be eating two to four fruit servings each day, and this nutritious fruit has all three high-powered antioxidants: vitamin C, vitamin E, and beta-carotene.
Tomatoes are so vibrantly red because of their abundance of lycopene, an antioxidant that can give your child’s immune system a boost and help prevent asthma. They also offer biotin, vitamin K, potassium, copper, manganese, and fiber. If your kids aren’t crazy about raw tomatoes, sneak them into their diets in soups, sauces, and purees.
5 Tofu
Yes, tofu! Tofu can be a good food for picky eaters since it takes on flavors of nearly anything it’s cooked in, and you can prepare it to match the texture preferences of your child. Tofu can be crispy, crunchy, soft, or firm.
Tofu provides an excellent source of iron, amino acids, calcium, and other micronutrients. It has manganese, phosphorous, and selenium along with zinc, copper, and vitamin B1. Tofu is a smart choice as a part of a toddler’s balanced diet that should offer at least two to three protein-rich foods per day.