7 Healthy Foods Both Parents and Kids Will Love

Most kids don't consume the right amount of healthy food every day. According to a CDC statistic, children ages 2 to 18 consume nearly 40 percent of their daily calories from added sugars and daily fats. Fortunately, there are foods that will satisfy your child's taste buds and include nutrients needed.

Implementing healthy foods in your child's diet is a process of trial and error, but the most important thing is to keep trying. We've rounded up seven healthy foods parents should know.

1. Nuts

If your child is not allergic to nuts, try adding some to their diet. Most nuts are rich in healthy fats, fiber and antioxidants. Fats will provide energy for your child and help better absorb certain nutrients to keep them healthy. In addition, research shows that including nuts in children's diet from an early age reduces their risk of allergies. Add some cashews, almonds, hazelnuts, or other kinds of nuts into the assorted dried fruit, or throw it into other recipes for extra crunch.

2. Eggs

Eggs are one of the best foods that can be prepared in numerous ways at any time of the day. Whether your kids prefer poached, scrambled, or sunny side up, they're sure to get plenty of vitamin B12, vitamin D, and fiber. Eggs can also be fortified with omega-3 fatty acids that help with brain development. Prepare your eggs with different foods, such as wraps, sandwiches, or even tacos.

3. Yogurt

Yogurt is a delicious and sweet way for children to get their daily dose of dairy. According to USDA, kids ages 4 to 8 need two and a half servings daily. It's important for them to get enough calcium and vitamin D and build strong bones. Yogurt is also rich in probiotics, which are key to maintaining a healthy body. Grocery stores have fruit-flavored yogurt in small cups and tubes just for kids. It's not a bad idea to freeze your yogurt on a hot day for a cold treat.

4. Sweet Potatoes

It's a healthy try to slice and roast sweet potatoes in the oven. This nutrient-dense starchy vegetable is rich in vitamin A and exceeds the recommended daily intake for adults. Sweet potatoes have many benefits such as better vision, improved brain function, a supported immune system, and so on.

You can also try these healthy methods to cook sweet potatoes, for example, roast or mash sweet potatoes, fries, and even toast.

5. Pickles

Pickles are made almost entirely of water but are packed with nutritional value. Dill pickles particularly contain vitamin K and vitamin A, and they can help build strong bones, support a healthy immune system and vision. But remember to avoid sweet pickles that are high in added sugar. Pickles can be eaten alone or added to other foods like burgers and sandwiches to increase flavor.

6. Oatmeal

Oatmeal is an excellent source of energy and makes a great breakfast. It is also high in healthy fiber for the digestive system. This is an affordable food and can be customized to satisfy your child's taste. Instant oatmeal is very easy to prepare, and you could add peanut butter, cinnamon, or chopped fruit as extra toppings.

7. Popcorn

Popcorn may not contain many health benefits, but it is a healthy alternative to high-sugar foods when kids need a snack. You can make your healthy version of popcorn by popping the kernels on the stove and adding your own ingredients. Try sprinkling some parmesan cheese on top, or drizzling it with melted butter to add a flavor.