The Top Five Super Foods Your Toddler Needs Now
The term super food is being used literally everywhere these days, but what the heck does it actually mean?! It can be used in a wide variety of contexts but generally, it’s a food with badass nutritional benefits. In other words, get these five foods in your rug rat’s diet pronto!
If you only make one change to your child’s diet, it should be adding blueberries on a daily basis – ¼ cup is the perfect serving size for a toddler. Blueberries are loaded with Vitamin C, antioxidants, fiber and and polyphynols all of which keep a balanced digestive system and even boost brain power. Serve them plain, sprinkled on oatmeal or baked into breads and muffins.
This fabulous fruit has the highest concentration of both protein and monosaturated fat compared to any other fruit. 25 – 35% of your child’s diet should consist of fat (UNsaturated of course!). This fruit’s versatility makes it a perfect source for even the pickiest of eaters. Serve it as a spread on wraps in place of other condiments, mash it into a dip for veggies or simply cut it in half squeeze on some lemon and use a spoon to scoop out the flesh. The most nutrient-dense part of the avocado lies right next to the skin so be sure to scrape it all the way out!
Beans and Lentils
One of the most affordable ways to supply your foodie-in-training with dietary fiber and protein! Beans and lentils are both mild and versatile so they blend well with just about any fruit or veggie. Softer varietals even work wells as finger foods. Serve beans with mashed sweet potato and cumin in a whole wheat wrap for an easy lunch or mix them with tomatoes and non-GMO corn for a yummy dip for chips. Lentils are a splendid addition to warm winter soups that need an extra kick of protein.
One of my all-time favorite foods in all of its forms: meat, milk, water and oil. Coconut oil raises “good cholesterol” and because of its high smoke point, it is the perfect oil for high-heat dishes like stir fries. Coconut meat, milk and water contain medium chain fatty acids, which are comparable to the fatty acids found in human breast milk. They can raise the immune system, enhance digestion and balance blood sugar. Coconut can be served raw, as milk or water and even shredded into flakes in healthy desserts.
Rich in fiber, potassium and Vitamin C, sweet potatoes are a perfect food for all children. They are packed with beta-carotene – amazingly even more than carrots – which helps with eye sight. Their naturally sweet flavor and creamy texture offer picky eaters a mild but tasty food. Sweet potatoes are perfect baked as fries, pureed into a dip or mixed with coconut milk for a sweet soup.