Feeding kids is a tough job. Who decided that caregivers are responsible for every single meal and snack, every single day?! The added pressure of making sure our heart warriors stay well-nourished can feel daunting. Luckily, we have a simple way to make sure meals and snacks are well rounded. You can think of foods as falling into three categories: fat, fiber, and protein. For meals, serve foods from all three categories. For snacks, serve foods from at least two of the categories. Pairing these nutrients will help keep your child full between meals and snacks, expose them to a variety of foods, and keep them growing!
| Protein | Fat | Fiber |
|---|---|---|
| Legumes (peas, beans, and lentils) | Avocado | Fruits and vegetables |
| Meat (poultry, beef, fish, etc.) | Butter | Whole grains (whole wheat pasta and bread, quinoa, brown rice, oats, etc.) |
| Eggs | Oils (olive, avocado, canola, coconut, etc.) | Legumes (peas, beans, and lentils) |
| Dairy (milk, cheese, yogurt, etc.) | Nuts/seeds | |
| Nuts/seeds | Cheese | |
| Soy products (soy milk, tofu, edamame) | Salad dressings |
Some foods overlap with different categories, but don’t get too caught up in exactly where a food falls – this is just a guide to make mealtimes a bit easier.
Let’s try building a few meals and snacks as an example:
Breakfast: oatmeal (fiber) with fruit (fiber), peanut butter (fat and protein), and milk (protein)
Snack: whole wheat crackers (fiber) and cheese (fat)
Lunch: sandwich with whole wheat bread (fiber), turkey (protein), avocado (fat), side of carrots (fiber) with ranch dressing (fat)
Snack: Greek yogurt (protein) with fruit (fiber) and granola (fiber)
Dinner: chickpea pasta (protein and fiber) with olive oil or butter sauce (fat), side of veggies (fiber) roasted in oil (fat)
This doesn’t mean you can’t serve more traditional “kid foods” like Goldfish, fruit snacks, etc. Simply offer it as part of the larger meal/snack! Your child may go through phases of only eating certain foods offered to them, but keep it up. Children need many exposures to food before tasting it. Engage them by describing the smell, color, and sound of their foods. Even if they don’t try the food now, they’re learning and may like the food in the future.
This method can accommodate any dietary pattern like vegetarian, vegan, gluten-free, or dairy free – just choose the protein, fat, and fiber-rich foods that work for you!
