Good Nutrition for Kids – Proteins, Nuts, Grains, Fruits and Vegetables

Below is a great list of good nutrition for kids.  Their growing bodies need food that give them high nutrition.  They need to run, jump, play, use their brains, and pay attention to their surroundings.

Good nutrition for kids- Fruits & Vegetables:

Fruits and veggies contain high levels of necessary vitamins, minerals, anti-oxidants, and fiber important to boost the immune system, detoxify the body, and sustain the metabolic needs of the body’s individual cells.

Greens- vitamins, minerals- magnesium, potassium: collards, kale, mustard greens, spinach, turnip greens, radish leaves, beet greens, purslane.

Bananas, oranges, pomegranates, grapes, pears, apples, figs, apricots, plums, grapefruit, lemons, pineapple, blueberries, raspberries, blackberries, melons, cantaloupes, coconuts, mangoes.

Garlic, onions, leeks, celery, beets, nattokinase- tempeh, olives, avocadoes, bell peppers, hot peppers, tomatoes, broccoli, carrots, sweet potato, radiccio.

Seaweeds, kelp, spirulina, chorella. Good for detoxifying.


Good nutrition for kids- Grains & Beans:

Whole grains with bran and germ intact: rolled oats (not instant), whole wheat, brown rice, brown rice, whole grain barley, whole wheat grains.

All kinds of beans & legumes- red, pinto, kidney, navy, white, black, lima, chickpeas, baked, lentils, split peas, sprouted seeds, bean sprouts.

Minerals, vitamins for heart beating normal, for normal blood pressure, normal blood clotting.

Fiber- 25 grams a day. Soluble fiber– This kind of fiber is dissolved in the bloodstream and can help to clean out impurities and cholesterol by mopping up cholesterol and triglycerides and eliminating them from the body.

Insoluble fiber– This is fiber that remains as bulk in the digestive tract and helps make a formed stool. It prevents constipation, balances the normal bacteria in the gut, and collects toxins and wastes to be eliminated from the body.

Study- ¾ cup a day of navy or pinto beans cut LDL cholesterol by >24% in 21 days.

What specific foods are good for the health of your heart?


Good nutrition for kids- Proteins, nuts & oils:

Fish & seafood! Wild caught salmon, sardines, squid, tuna, bonito fish, cod, Pacific mackerel, trout, clams, scallops, oysters, mussels, crab, crayfish, lobster. Eat fish 2-3x a week.

Lean, low fat meats, organic & grass fed animals, white meat vs. dark meat.

We need protein for proper heart functioning- lean red meat, chicken, poultry, fish and seafood. Need carnitine and other amino acids, minerals and B vitamins.

All nuts- flaxseed (ground, freezer), walnuts, pecans, peanuts, almonds, cashews, Brazil nuts, pistachios, pine nuts, hazelnuts, sesame seeds, pumpkin seeds, sunflower seeds. Dark chocolate. They are full of good oils, minerals like magnesium and potassium. Eat plain or add to oatmeal, yogurt, ice cream, homemade breads and muffins, and salads.

Nuts are full of good oils called MUFAs or Monounsaturated Fatty Acids that are good for the heart and blood vessels. MUFAs include- olive oil, olives, avocadoes, all nuts and seeds, and dark Chocolate.

Olive oil, coconut oil, high-heat canola oil- to cook with in small amounts. Organic is best or first cold-pressed oil.

Olive oil- for salad dressings, flavoring, and dipping. Other oils can be used, like walnut oil.

Margarine that is mostly liquid oil with plant sterols is a good alternative to butter.


Good nutrition for kids- Herbs and Spices:

Herbs and spices have concentrated anti-oxidants to help immune function or even fight off infections.

Cilantro, parsley, sage, oregano, thyme, basil, chile pepper.

Cinnamon, nutmeg, turmeric (curcumin).


Check out nutrition facts on the health benefits of cranberries.   To good nutrition for kids,


Heal Yourself – Transform the World


Pediatric Nurse Practitioner- Board Certified (PNP-BC), RN, MS, Health Coach, FAARFM (Fellow in Anti-Aging, Regenerative and Functional Medicine)


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