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Great tricks on how to fill your kids diet with healthy foods

A balanced and nutritious diet is key to ensuring that your kids grow into healthy individuals. Getting kids to eat healthy isn’t always easy. We have all been there - a screaming child in the supermarket longing for that bag of crisps or packet of biscuits and a very, very tired mummy. While the odd treat is not a problem, it is important that kids get all of their necessary nutrients throughout the day.

These healthy foods are vitamin and nutrient rich foods with various health promoting qualities. Adding some of these tasty-but highly nutritious-foods into your kids diet will have them (and you) feeling great!


Oats are an excellent way to start the day. Oats break down slowly, meaning your kid’s energy levels and attention span will remain high throughout the day. Oats are high in magnesium and do a good job of regulating blood sugar levels, reducing the risk of sugar crashes. Prepare some warm porridge oats for your child in the morning and mix with some fruit and milk to provide the ultimate breakfast.

While all fruits are great for kids, blueberries are known to be one of the very best. Blueberries contain vitamin C, fiber, potassium and free radical fighting antioxidants. These tiny fellas are famous for protecting against heart disease and diabetes, fighting certain cancers, lowering cholesterol, sharpening memory and improving brain function - phew! Your kids will be sure to love this wonder fruit blended in a smoothie or mixed into a yoghurt.


Tuna is a great lunch option for kids. Tuna is low in fat, containing healthier omega 3 fatty acids. The unsaturated fats in tuna may help brain development and heart health. Kid friendly tuna lunches include tuna and salad rolls, tuna pastas and tuna pita breads. Watch not to over do this one as experts recommend no more than two portions of tuna per week due to its high mercury content.

Luckily for us, most kids love tomatoes and tomatoes just so happen to be one of the most nutritious fruits out there. Tomatoes contain high amounts of vitamin C, fibre and potassium and are filled with lycopene which will protect your kids against various cancers. Tomatoes are also proven to protect against UV rays and sun burn. Tomatoes are extremely versatile and can be added to your kids diet through pastas, pizzas, salads and soups.


Black beans are a great source of fiber for kids and will keep them fuller for longer, meaning no after dinner snack requests. These beans contain more fiber per serving than any other legume. They also lower cholesterol and are a great source of calcium and protein, with no saturated fats. Add black beans to burrito style wraps with rice and chicken or beef and your kids will barely notice they are there!

Lean beef is an excellent source of protein, B vitamins, zinc and iron; all of which young bodies are in need of. Excite your kids with a hamburger night from time to time as a surprisingly healthy dinner option.

Add sweet potatoes to your kid’s dinner plate to provide them with potassium, calcium, vitamin C and A as well as an abundance of other great benefits. Kids will love these tasty vegetables as they are deliciously sweet and can be easily mashed or baked as chips.


Hummus is a yummy source of protein, fibre and calcium and kids are sure to love it paired with brown bread or carrot sticks. This healthy snack will keep your kids going until meal time.

If you feel like getting creative with your kids’ snacks, try adding avocado to your brownie recipe and watch them gorge on its health benefits.

For more tips on kids’ healthy eating please visit our nutrition page

Article sponsored by Glanmore Foods,
Award Winning Healthy Irish School Lunches