Healthy Food Facts for Kids: Top 10 Tips and Recipes

Do You know about Healthy Food Facts for Kids? Eating unhealthy foods can lead to many problems, but eating healthy foods can help your body grow strong and be able to fight off any illness that might come your way.

Eat fruits and vegetables every day. They are full of nutrients, vitamins, and minerals that are great for you. If you don’t like them when they are raw, try cooking them in different ways to make them taste better.

Healthy Food Facts For Kids

Don’t drink too much juice. Too much juice can fill up your body with sugar and cause weight gain, leading to obesity later in life.

Eat foods low in fat will help control your cholesterol levels and lower your risk of getting heart disease or high blood pressure. Eating peanuts is an excellent way to get the right amount of fat and protein your body needs.

What are some fun facts about eating healthy?

Eating the right amount of healthy food every day will help you focus in school and improve your memory. Eating vegetables every day will help you fight off infections like colds or viruses better than people who don’t eat the same number of veggies every day.

Eating the right amount of healthy food every day will help you fight off infections like colds or viruses better than people who don’t eat the same number of veggies every day.

Eating the right amount of healthy food every day will help you have a better immune system and fight off infections like colds or viruses.

Top 10 Healthy Food Facts for Kids Recipes:

1. Broccoli Tots Recipe for Kids:

Ingredients:

  • 1/2 cup broccoli, steamed and chopped fine (steaming is a great way to cook vegetables)
  • 3 Tbs. grated Parmesan cheese
  • 2 Tbs. all-purpose flour
  • 4 egg whites (egg whites are a great source of protein and will help your immune system)
  • 2 Tbs. vegetable oil

Directions: Get a small bowl and mix the broccoli, Parmesan cheese, flour, egg whites, and salt in it until combined well. Preheat oven to 450 degrees Fahrenheit.  Get a mini muffin tin and spray it with cooking spray so that your tots don’t stick.

Scoop out about 1 tablespoon of the broccoli mixture and put it in each section of the muffin tin.  Press the tots down with your fingers so that they are flat. Bake for 6 minutes or until golden brown, then flip them over with a fork and bake again for another 6 minutes on the other side. Put them on a paper towel to cool down.  Enjoy!

2. Black Bean Brownies Recipe for Kids:  

Ingredients:

  • 2 cups cooked black beans or 1 can be drained and rinsed very well (black beans are high in fibre, iron, folate, magnesium, copper)
  • 3/4 cup unsweetened cocoa powder
  • 1 tsp vanilla extract (vanilla extract will help you with your memory and focus)
  • 3/4 cup coconut palm sugar or white sugar (sugar is a great source of energy and also gives your immune system a boost)
  • 1/2 tsp salt

Directions: Preheat the oven to 350 degrees Fahrenheit.  Grease a 9 x 13-inch baking dish with coconut oil or cooking spray. Combine all ingredients into a blender or food processor.  Blend until smooth, and there are no chunks of beans left in the batter. Pour batter into prepared pan and bake for about 40 minutes or until a toothpick inserted into the centre comes out clean.  Let cool and cut into bars.

3. Peanut Butter Banana Bites Recipe for Kids:  

Peanut Butter Banana Bites Recipe for Kids
Peanut Butter Banana Bites Recipe for Kids

Ingredients:

  • 2 ripe bananas, mashed (ripe bananas are full of potassium which can help make your muscles work better)
  • 1 cup whole wheat flour (whole wheat flour has a lot of protein and also gives you energy)
  • 1/2 tsp baking soda
  • 3/4 cup creamy peanut butter (peanut butter is full of protein and can help your memory)

Directions: Preheat the oven to 350 degrees Fahrenheit.  Combine all ingredients in a medium bowl until it creates a dough. Roll dough into 1/4-inch balls and place on an ungreased baking sheet.  Press them down slightly to flatten.  Bake for 10 minutes, then remove from oven to cool.

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4. Chocolate Banana Breakfast Muffins Recipe for Kids:  

Ingredients:

  • 1 cup old-fashioned oats (oats are a great source of fibre)
  • 1/2 cup unsweetened applesauce (applesauce is high in vitamin c, which helps your immunity)
  • 1 very ripe banana, mashed (mashed bananas are high in potassium which helps with muscle function)
  • 1 tsp coconut oil
  • 1/2 cup chocolate chips (chocolate is full of antioxidants and can help boost your mood)

Directions: Preheat the oven to 350 degrees Fahrenheit.  Combine all ingredients, except the chocolate chips, in a large bowl until combined well. Fold in the chocolate chips, then spoon into non-stick or greased muffin tin. Bake for 20 minutes or until a toothpick inserted into the centre comes out clean.  Enjoy!

5. Banana Oatmeal Energy Balls Recipe for Kids:  

Ingredients:

  • 3 pitted dates, chopped (dates are rich in fibre which makes you feel full)
  • 1/2 banana, mashed (mashed banana is full of potassium which helps with muscle function)
  • 1/2 cup old-fashioned oats (oats are a good source of fibre and protein)
  • 1 tsp ground flaxseeds (flaxseeds can help you boost your immune system and keep you feeling fuller longer too!)

Directions: Combine all ingredients in a blender or food processor until the dates are completely broken down. Roll dough into 1-inch balls and store in an airtight container for up to one week.

6. Banana Muffins Recipe for Kids:  

Ingredients:

  • 2 large ripe bananas, mashed (mashed banana is full of potassium, which helps with muscle function)
  • 1/2 cup coconut palm sugar or white sugar, divided (sugar is a great source of energy and also gives your immune system a boost)
  • 1/4 cup unsweetened applesauce (applesauce has vitamin C, which helps boost immunity)
  • 1 large egg, beaten (eggs also give you energy)
  • 1/2 cup whole wheat pastry flour (whole wheat is high in fibre which keeps you full for longer)
  • 1 tsp baking soda

Directions:

Preheat the oven to 400 degrees Fahrenheit. Combine mashed bananas, applesauce, 1/4 cup sugar and egg in a large bowl until smooth. Combine the whole wheat pastry flour, baking soda and remaining sugar in a separate bowl.  Pour banana mixture into the flour mixture, then spoon into non-stick or greased muffin tin. Bake for 15 minutes or until a toothpick inserted into the centre comes out clean. Let cool completely before serving.

7. Banana Chocolate Chip Muffins Recipe for Kids:

These are the best muffins I have ever tasted!  They are moist and dense.  You can make them into cupcakes by baking them at 220 degrees Celsius for 15 minutes or until a toothpick inserted into the centre comes out clean.

Ingredients:

  • 3 large eggs
  • 1/2 tsp baking powder
  • 1/4 tsp baking soda
  • 1 tsp vanilla extract (I like to use Bourbon Vanilla)
  • 1 cup white sugar (sugar gives you energy and keeps you feeling full too!)
  • 3 large ripe bananas, mashed (mashed banana is high in potassium, which helps with muscle function)
  • 1 1/4 cups all-purpose flour (all-purpose flour is high in fibre which keeps you feeling full for longer)
  • 1/2 cup butter, melted (butter contains lots of nutrients and gives you energy too!)
  • 1 tsp salt

Directions:

Preheat the oven to 350 degrees Fahrenheit.  Combine eggs, vanilla extract and bananas in a large bowl until smooth. In a separate bowl, combine flour and salt, then add to banana mixture. Finally, add melted butter and baking soda, then spoon into non-stick or greased muffin tin. Bake for 20 minutes or until a toothpick inserted into the centre comes out clean.

8. Strawberry Muffins Recipe for Kids:

Ingredients:

  • 2 cups self-rising flour (self-rising flour is high in protein and gives you energy)
  • 1/2 cup white sugar (sugar gives you energy and keeps you feeling full too!)
  • 3/4 tsp baking powder (baking powder is a great source of potassium which helps with muscle function)
  • 1 egg, beaten (eggs also give you energy and help your immune system)
  • 1/2 cup milk (milk is a good source of calcium which helps with muscle function)
  • 3 tbsp vegetable oil (vegetable oil has lots of nutrients and gives you energy too!)
  • 1 tsp vanilla extract (optional: you can use almond or maple instead)
  • 1 cup mashed strawberries (strawberries are high in fibre which keeps you feeling full)

Directions: Preheat the oven to 350 degrees Fahrenheit. Combine flour, baking powder and sugar in a large bowl until well blended. Add egg, milk, oil, vanilla extract. Then strawberries spoon into non-stick or greased muffin tin. Bake for 20 to 25 minutes or until a toothpick inserted into the centre comes out clean. Let cool completely before serving.

9. Carrot Muffins Recipe for Kids:

Ingredients:

  • 2 eggs
  • 1 tsp baking powder
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Directions: Preheat the oven to 350 degrees Fahrenheit. Combine eggs and sugar in a bowl, then add in the carrots.  Pour into non-stick or greased muffin tin and bake for 20 minutes or until a toothpick inserted into the centre comes out clean. Let cool completely before serving.

10. Zucchini Muffins Recipe for Kids:

Ingredients:

  • 1 cup white sugar (sugar gives you energy and keeps you feeling full too!)
  • 1/2 cup oil (oil gives you energy)
  • 2 large eggs, beaten (eggs also give you energy and help your immune system)
  • 1 tsp vanilla extract
  • 3 cups whole wheat flour (whole wheat is high in fibre which helps keep you full)
  • 1 tsp baking soda (baking soda helps with muscle function)
  • 2 tsp baking powder (baking powder is a great source of potassium which helps with muscle function)
  • 1/4 tsp salt
  • 1 cup zucchini, grated (zucchini gives you lots of vitamins and nutrients and helps your immune system too!)
  • 1/2 cup chopped nuts (nuts give you a lot of energy and help your immune system too!)

Directions:

Preheat the oven to 350 degrees Fahrenheit. Combine flour, baking soda, salt, and baking powder in a large bowl, add sugar, eggs, and vanilla extract, and blend well. Stir in oil, carrots, and nuts, then spoon into non-stick or greased muffin tin. Bake for 25 minutes or until a toothpick inserted into the centre comes out clean. Let cool completely before serving.

Why are healthy eating important facts?

Why are healthy eating important facts?
Why are healthy eating important facts?

Parents can help their children develop healthy eating habits by encouraging them to eat various nutritious foods such as fruits, vegetables and whole grains. It is also important for parents to limit how much sugar and fat children eat to avoid becoming overweight or obese. It is also essential that they eat regular meals and snacks throughout the day.

Best 10 nutrition tips for your kids: 

  1. Offer a variety of nutritious foods from the four food groups.
  2. Strive to keep fat intake low and increase fibre intake.
  3. Limit sugary foods and drinks.
  4. Do not force children to eat more than they want or need as it creates tension at mealtime, making healthy eating less enjoyable for them.
  5. Make home a place where healthy food is encouraged, and the focus is on pleasurable, relaxed family mealtimes.
  6. Monitor what your children eat and how often they are exercising. 
  7. Do not use food as a reward or bribe – this will only increase their desire to eat for pleasure rather than nutrition.
  8. Limit exposure to advertising of unhealthy food and drink.
  9. Ensure children get enough calcium and Vitamin D by encouraging them to eat calcium-rich foods such as milk, cheese, yoghurt and other dairy products.
  10. Eat together whenever possible – this will provide the best opportunity to share healthy food choices with your children. 

What are healthy diet facts for kids?

Healthy eating is one of the most important things you can do to help your child stay healthy. Eating a healthy diet will provide nutrients that help your child grow into a strong adult, plus it will also reduce their risk for chronic diseases like heart disease and certain types of cancer.

A healthy diet means eating a variety of foods in moderation. It also means staying hydrated with water, limiting foods high in fat and sugar, and getting enough physical activity every day.

What are some fun facts about food?

Food is very important to our everyday life. It’s not just about making sure we get energy and nutrients, but also about bringing people together, celebrating and relaxing. We all have different tastes and preferences when it comes to food.

Our cultural backgrounds can greatly affect what we like or dislike to eat, how we feel about ourselves and the connections that food has to our emotions. Food is much more than just fuel for our bodies. It’s also something that brings people together.

Whether it’s sharing a meal with family or friends or spending your Sunday cooking up a feast, food can be fun! When we celebrate special occasions by enjoying festive meals, our taste buds are rewarded, and we feel like we can take on the world. Food is also a great way to reward yourself. 

The Bottom Line

 It’s important to know what you are feeding your kids, but it can be tough to keep up with all of the latest information. Luckily, there are tons of helpful resources that make healthy eating for kids easy and fun! Check out these great blogs or websites that offer advice on feeding children a well-balanced diet in the modern world. What is one thing about food facts for kids do you find most interesting? Let us know by leaving a comment below!

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