Children are full of energy. They need good carbohydrates that help them meet their high energy requirements. Children are developing a brain. They need healthy, undamaged fats that will support their cognitive growth.  Children are growing muscles, bones, and strength. They need protein that will provide the stuff muscles are made of. Children are made from water. They need water to replenish the water that leaves during everyday body processes. Besides taking in water, kids should eat protein, healthy fats, and fruit, vegetable, and grain carbohydrates.

Personal Story

When my children were living at home, I often heard the question, “I’m hungry! What can I have to eat?” I usually told them to have a piece of fruit, some nuts, or some veggies.” Sometimes we made popcorn, muffins, or a bread snack. It was always important to have some healthy snacks around to meet the energy needs of a growing child or teen.

Water

Water is the element that makes up about 65 % of a child’s body weight. Here are some tips to help children drink more water:

• Each person should drink about one half of their body weight in ounces of water in order to be well-hydrated.
• Add a little lemon or fruit juice to flavor the water.
• Adding ice cubes or a strawberry on the edge of the glass when you serve the water can be fun.
• Children might also like to use a straw.

You could also create a chart to record the amount each family member drinks and have a prize for everyone who reaches their goal.

Protein 

Protein is the building material that is needed for strength and body building. Children need some protein at each meal and at snack time.

Meal Proteins

• Beef
• Chicken
• Fish
• Pork
• Turkey

Snack Proteins

• Cheese
• Deli Roll-ups
• Humous
• Jerky
• Nuts
• Nut butter
• Pumpkin Seeds
• Trail mix
• Yogurt

Healthy Fat 

Healthy fat is what is needed for building brain matter.

Snacks and Meal Ideas

• Avocado
• Coconut products- oil, flakes, shreds
• Dark Chocolate
• Eggs
• Guacamole
• Olives
• Nuts and nut butters= almonds, walnuts
• Salmon
• Seeds- Chia, sunflower
• Steak
• Tuna

These healthy fats are really yummy!

Carbohydrates

Fruits, vegetables, and grains are important for providing energy for the body processes.

Some of children’s favorite foods are carbohydrates. The trick is to offer healthy choices.

Snack or Meal

Fruits-apples, blueberries, oranges, kiwi, strawberries, and others are great snack or meal additions

Vegetables- carrots, celery, cherry tomatoes, cucumbers, and others are great, especially with dip

Breads and pastas- whole grain bread products and pastas are great for occasional use.

Action

Be prepared with great meals and snacks when your children, husband, or you are saying “I’m hungry! What can I eat?”

May God bless your healthful endeavors!

Joni

P.S. What do you feed your kids when they ask “What can I eat?”