Don’t have time to cook dinner for your kids? No problem. Instead of picking up fast food or making chicken nuggets here are a few things you can put on their plate that they will love:
- Avocado. Avocados are rich in heart healthy monounsaturated fats, loaded with vitamins and minerals, and are packed with fiber. And did you know they contain more potassium than a banana?
- Whole wheat toast with hummus. When selecting bread for toast, I recommend picking something with whole grains. I am actually really into whole grain oatmeal bread because it is a little sweeter than whole wheat. Also, my girls love it! Whole grain bread is made with the whole kernel and is therefore, less processed. I like hummus on the toast because chickpeas are a good source of protein! It is also high in vitamins and minerals. You could also use nut butter like peanut butter or almond butter which are also good plant protein sources.
- Banana. It’s sweet and yummy and most kids love it. It also contains B6, B12, potassium and magnesium. Did you know banana also contains some fiber and protein too?
- Steamed broccoli. Two options for this: a) You can buy fresh broccoli and steam it. I love this baby gadget because it is so so easy to steam veggies. b) Buy frozen organic broccoli. Frozen foods are usually less expensive. And for ease of use, look for the ones in the grocery that you can steam right in the bag.
- Beans. Beans are high in antioxidants, fiber, protein, b vitamins, iron, magnesium, and more. They are a great option to add to your child’s plate. I love the precooked beans in a bag from Thrive because they are BPA-free and microwavable.(bonus: use my link to get 25% off your first order too!)Â FYI: most canned veggies contain BPA (unless otherwise specified) and recent studies have advised parents against exposing their children to BPA when possible. When I can, I try to buy frozen veggies or packs of pre-made beans instead of canned.
- Frozen fruit. Buying frozen fruit is actually better than buying out of season fruit because it is likely more nutritionally dense since it was flash frozen. The longer fruit sits out, the more nutrients it loses. So if your fruit came from far away, or has been sitting on a shelf for a while, it likely lost some of its nutritional benefits. On top of that, frozen fruit is inexpensive and so easy to just pop out of the freezer. My girls love frozen fruit because it feels like a treat.
When you are making a plate of food for your kids try to add color to their plate. They need the same types of nutrients we need as adults. Pick a few of these options — add a protein, a veggie, a grain, and a fruit for a well balanced meal. Try to stick to non-processed or minimally processed foods, and just remember making dinner doesn’t have to be a production! If you start by giving your kids healthy foods, they will learn to love them. Remember, kids are not born loving chicken nuggets! I’m not saying never let your kids indulge in the stereotypical kids foods, but try to stick to healthy things when you can, and especially while it is still in your control.
Rachel is a mama to two beautiful identical twin girls, Izzy and Maddy, and lives in Atlanta with her husband, girls, and cute little pup. Rachel graduated with honors from New York University earning a Bachelor of Science in Nursing degree and the Founders’ Day Scholar Award. She also received her Masters of Science in Nursing degree from New York University. Rachel has spent the majority of her career as a pediatric nurse and currently works in pediatric oncology.
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Chelsae
Wow! So many ideas I would have never thought of (I will be pinning this for down the road). My little one is only 8 months but she loves her finger foods – bananas are her favorite! She still isnt a fan of avacado when it is on its own so crossing my fingers she will deevelop those taste buds! Thanks for the great read.
Jessie
Yes yes yes!!! My daughter loves avocado just like her mama. There are so many nutritional benefits in avocados and just the other day, my daughter and I were eating frozen blueberries, cranberries, raspberries and strawberries. She thinks they are candy when they are frozen which is alright with me. Lol great post!!!
Candice
Great post. My youngest has become fussy with vegetables, no matter what they are or how there cooked.. .but he will eat them frozen, along with frozen fruit which he loves! It’s horribly messy, but he loves it and good for his sore gums through teething!!
Brittany F.
I like these food choices. Growing up, my family fed me beans and broccoli. I didn’t have avocado or hummus until a teenager, so I plan to introduce my son to these foods as a baby. Thanks for sharing. I’m going to pin this.
Rachel
Thank you! Xoxo
Stephanie
Good tips! My youngest is a great eater… and my oldest will eat fruit+veggie pouches but barely choke down unprocessed veggies and fruit. Even bananas! Sigh… but we keep reintroducing them. Someday, I hope. 🙂 Whole grain bread is definitely my friend because at least he will eat that!!
Amir
Great ideas!
I am going to try this with my step-sons. They both love to help me cook. I think it would be great for them to be able to prepare their own meals and me not stress out about them getting anywhere close to the stove.
Jen | Cuddles & Chaos
Great tips! Hummus is definitely one of my go-tos. I’m going to try steamed broccoli with my kids next!
Kat
These are great ideas. I love the thought of no cook meals for my son and am always looking for more healthy options. He loves fruit and eats a lot of it.
Tal
I like the idea of hummus on bread for my boys. I wish avocado didn’t turn brown so it would keep for lunchtime at school!
Stephanie
Great read! It is so easy to fall into the mac and cheese/chicken nugget route because I know they’ll eat it! I never really thought of introducing them to hummus already but why not!
Brandy
Great suggestions! Bananas and other fresh fruits are always a big hit in our house.
Mallaury
Such a great list of healthy foods. I’m always experimenting with my kids (aged 2 & 1). My 2 year old daughter is a grazer, she loves easy finger foods! This is definitely a combo I’m going to try one of these days. Thanks for sharing!
Denisha
This is a great list! My little oned enjoy most fruits as well as avocado. I’m going to try giving them hummus more often. They had it once, and seemed to like it. I had completely forgotten about offering it as a snack.
Stacey
Great ideas for when my boy starts eating solids!