You are busy, so I’m going to keep this short! Quick hit list of what your kids need.

1. “Good for you” fats.

There are good fats and there are bad fats. Contrary to many beliefs, fat isn’t going to make you fat. Especially for little ones that need fat to function correctly.

Toddler alert – According to Dr. Mary Enig, author of Know Your Fats, toddlers should still get about 50% of their calories from fat, much of which should be saturated. Others who echo Enig’s call for traditional fats include Nina Planck, Dr. Uffe Ravnskov, Dr. Weston A. Priceand Dr. Malcolm Kendrick.

Examples: avocados, nuts, coconut, coconut milk, coconut oil, olive oil (not heated – just drizzle it on a finished dish), grass-fed butter, ghee/clarified butter, etc. AVOID: canola oil and lots of fried food – including those nutritionally void highly processed chicken fingers kids love.

2. Fermented foods loaded with probiotics. 

Have you heard about probiotics? Heard they are beneficial but not sure why you actually need them and more importantly why they are vital to your child’s gut health. The Brain-Gut Connection is what many doctors and researchers call it. This is a fun article if you have time and want to learn more about the importance of mood and good belly bugs.

Caution – if your kids are below the age of 5 be careful making your own as their little bellies are sensitive.

Examples: kombucha (be careful of the sugar), water kefir, kraut cut up mixed into cold dishes like guacamole or salsa, fermented veggies, etc. Here are more ideas on how to get probiotics into your kids.

Not friends of your belly bugs? Antibiotics. Think twice before filling that prescription!

3. Water!

It makes up our body and we don’t get near enough. Get your kids to drink water by giving them a special bottle to fill up several times a day!

Did you know…we are born with 75% of our body being water says the U.S. Geological Survey!

Beware: you probably already know that soda is bad for health but what about gatorade or other sports drinks? They are just as bad loaded with tons of sugar. There are alternatives to electrolyte loaded drinks like coconut or watermelon water. Also, don’t be fooled better alternatives like Izzie’s which has more than 30 grams of sugar in the bottle.

4. Eat the rainbow including dark leafy greens.

With the worst rep with kids, leafy greens are extremely important to all over health. My favorite rule of try, try again works here. When kids are young, put on your magic cape and hide it in things occasionally but also reveal the secret so they aren’t “scared” of greens things from never having them. You, as the parent, also have to eat your greens. They are watching you!

Examples: Anything steamed and tossed in ghee or butter, salt and pepper, roasted veggies so they are like chips, zucchini muffins, smoothies, chopped up small and added to soups, etc.

BE CREATIVE!

5. Eggs, fish and protein.

Eggs are versatile and loaded with nutrients. Fish is chock full of wonderful omegas that not only make your skin glow but help to build kids’ brains. Protein is important but even more so, it’s the quality of meat being eaten. You should only be buying grass-fed meat and it’s even better if it’s local. Know where your food comes from!

Examples: throw a fried egg on nearly anything, hard boil an egg then top it with a fun sauce they like, sauté fish for fish tacos, include meat once a day, etc. 

Remind them to CHEW! Predigesting food is important. It’s a crucial part of digestion.