Citadel, Calgary
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Healthy Nutritional Foods that Your Kids will Love

The 21st century is all about its processed foods for the sake of maintaining a higher shelf-life. However, there’s always a way around everything! Today, I will present you nutritional foods that your kids will love on the breakfast and dinner table.

Breakfast Time


When you hear the word oatmeal, immediately you’re thinking of breakfast time and you’re correct. Not only does oatmeal feel very good in the mouth with its smooth yet bumpy texture, oatmeal is also rich in antioxidants. Antioxidants help improve blood flow and help decrease blood pressure. If you feel that your child(ren) have a higher blood pressure than normal, try oatmeal. It’s a delicious breakfast meal and it’s not even hard to make; simply add water (or milk for a more smoother taste) and some oatmeal in a pot and wait until the oatmeal is not too soggy and not too dry – that’s the perfect oatmeal for your kids.

And if your children aren’t allergic to nuts or berries, be sure to add some fruit and nuts to add a little bit more spice to your next oatmeal!

Hard-boiled Eggs

Eggs are arguably considered the most nutritious foods in the planet and contain a lot of vitamins for a healthy body growth. This information is also crucial since your child(ren) are at a critical stage of growth and need a lot of good food to go inside their bodies.

Although it takes a lot more time to make hard-boiled eggs than fried eggs, it packs a lot more nutritional value. There are quite a lot of disadvantages to frying any type of food; therefore, it is always recommended to boil rather than to fry whenever possible. This way, when your child(ren) are ready for their first steps into pre-school, you’ll know that they’re going to be eating good food, which will help be much more productive during the day.

Dinner Time

Grilled Chicken with Brown Rice

As mentioned above about fried foods, grilling chicken is a much better alternative than frying it. Combined with nutritious brown rice, your child(ren) will eat it all up! If you’re feeling a bit more adventurous, add some poached eggs to give the dish a bit more color. As it can be a little bit difficult at times to feed vegetables to your child(ren), substitute it with some baked vegetable chips to get some vegetable value in the dish.


Fish is an excellent source of Vitamin D and omega-3s which helps prevent in memory loss. This is especially important for your child(ren) because they are in a phase of learning and discovering new things every day. To get the most value from the fish, try not to fry the fish; rather, try to grill it like above and add a side of healthy tartar sauce dip to either make delicious fish sandwiches or combine it with brown rice. Always have fish in mind throughout any given month since their high-content of healthy omega-3 healthy fats help in brain growth and function for your child(ren).

What about Dessert?

Yes, I didn’t forget about desert! In spite of most desserts having a lot of sugar content, there are many dessert alternatives. Some dessert alternatives I recommend are the following options:

  • barkTHINS dark chocolate pumpkin seed
  • Homemade chocolate
  • Banana Mug Cakes
  • Oatmeal Cookies

Child(ren) love chocolate and what better way to eat chocolate then to bake it from scratch. If you’re looking for a quicker alternative, I recommend dark chocolates. It might taste weird for children, but dark chocolates helps in improving mood. So if your child(ren) feel a little bit grumpy at times, try some dark chocolate – it might help soothe their temper!

It might be Hard at First

… but your child(ren) will eventually get used to a better way of eating if reinforced by their parents. Breakfast, being the most important meal of the day, child(ren) will benefit from a well-balanced meal for a successful unfolding of the day. After much playing, children need to eat a healthy dinner which consists of grilled (not fried) foods with any healthy side that doesn’t consist of sugar-filled sauces or white rice.

Don’t neglect on desserts! Just be mindful of their sugar content and your child(ren) will enjoy savoring flavors while eating healthy!


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    141 Citadel Bluff Close NW
  • Calgary, AB T3G 5E3
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