When it comes to providing kids with the nutrition they need for healthy growth and development, whole foods should always come first. While it can be tempting to rely on processed foods or supplements for convenience, prioritizing nutrients from whole foods establishes lifelong healthy eating habits for the whole family. Let's explore the importance of whole food ingredients, their benefits, and practical ways to include them in your child's diet.

Why whole foods matter

Whole foods, like a banana, a stalk of broccoli, or a handful of dates, are foods in their most natural state. They retain essential fiber, vitamins, and minerals that work together to support digestion, growth, and overall well-being. Plus, nutrients in whole foods are more bioavailable, and your body absorbs them more efficiently than nutrients from supplements. And don't forget, whole foods have delicious flavors and interesting textures, which makes mealtime more fun and exciting for kids to eat. 

Types of whole foods

Whole foods are foods that are as close to their natural state as possible, with minimal processing. Here are some examples:

• Whole grains: Oats, quinoa, brown rice, whole wheat flour.

• Starchy vegetables: Sweet potato, peas, corn.

• Water-dense vegetables: Broccoli, cauliflower, kale, carrots, spinach.

• Fruit: Strawberries, cantaloupe, apples, pineapple.

• Legumes: Lentils, black beans, chickpeas. 

• Nuts and seeds: Almonds, cashews, sunflower seeds, chia seeds.  

• Poultry and meat: Chicken, turkey, beef. 

• Fish: Salmon, sardines, tuna. 

• Eggs

• Dairy products: Yogurt, cottage cheese, kefir. 

• Healthy oils: Extra virgin olive oil, avocado oil, flaxseed oil.

Benefits of whole foods

If you need more reasons to get your kids to eat whole foods, here are a few more reasons why they're important:

They're nutrient dense

Whole foods are packed with essential nutrients like vitamins, minerals, antioxidants, and fiber. For example, a banana is loaded with fiber and potassium, and berries are packed with fiber, antioxidants, and vitamin C. 

They stabilize blood sugar levels

Because whole foods retain their fiber, they are digested at a slower rate compared to their processed alternatives. Take an apple versus apple juice: an apple contains fiber in its flesh and skin, while apple juice is mostly sugar and water. Apple juice causes drastic blood sugar spikes and crashes, while a whole apple has the fiber to slow it down.  

Similar to fiber, protein and fat slow sugar digestion. Whole food sources of fish, nuts, and meats provide both protein and fat to give your meals more balance and keep energy levels steady (and you get more bang for your buck!).

They provide satiety and energy

Whole foods with fiber, protein, or fats provide a sense of satiety after meals. Imagine not hearing “Can I have a snack?” every five minutes–sounds pretty great, right? Serving whole foods can reduce the need for constant snack refills and keep kids energized between meals.  

They contribute to healthy habits

Early introduction of whole foods into your child’s diet helps them develop healthy eating habits that last a lifetime. It's like exposure therapy–the more they’re exposed to whole foods, the more comfortable they become with them. Imagine your kiddo reaching for a container of yogurt or a clementine instead of a bag of chips or a piece of candy. Gold.

By including whole foods in their meals and snacks, you're not only giving them the nutrition they need but also setting an example of healthy choices. This sets the foundation for better food choices as they grow, especially when they get older and start making their own food decisions.

But how do you get kids to eat whole foods?

We can talk about the benefits of whole foods all day, but what’s the point if kids don’t actually eat them? First things first: take it slow and introduce them gradually. Pressuring kids to eat whole foods is a guaranteed way to make them resist even more. Kids are smart–the more you push, the harder they’ll push back (classic kid move, right?). Here are some easy tips and tricks to add in more whole foods each day (without the tears or tantrums!):

• Pick a few foods to focus on so you don’t overwhelm yourself or your kids. Keep it simple.

• Make life easier by buying pre-cut, pre-washed produce or a rotisserie chicken. This saves time and makes packing lunches, grabbing snacks, or preparing dinner so much easier. 

• Start reading labels and choose packaged foods that include whole food ingredients. If there are a bunch of unrecognizable words, it’s probably ultra-processed.

• Make meals more interesting by offering whole foods in a variety of colors and textures. It keeps things fun and visually appealing.

• Involve your child in preparing whole foods, like cooking a hearty lentil stew, slicing fruits for school lunches, grocery shopping, or even growing herbs in your backyard garden. When kids get hands-on in the kitchen, they’re more likely to take an interest in them.

A quick word about processed foods and supplements

Processed foods aren’t bad. Let’s clear that up right away. In fact, there’s a big difference between minimally processed and ultra-processed foods. Minimally processed foods are foods that have undergone a few simple changes, like cooking, freezing, or juicing. Think homemade chicken soup, yogurt, or cheese—all minimally processed, healthy foods.

On the other hand, ultra-processed foods are highly refined and often made from ingredients extracted from foods or chemicals that don’t resemble the original product. These foods are typically low in nutrition and high in empty calories, sugar, unhealthy fats, and preservatives. In short, ultra-processed foods are not the most nutritious choice for kids and adults.

Incorporating whole foods into your child’s diet is one of the best ways to ensure they get the nutrients they need for growth, development, and long-term health. By introducing whole foods early and making them a regular part of your meals, you're not only supporting your child's overall health, but you're also setting the stage for sustainable, healthy eating habits.