As parents, we want the best for our children, especially when it comes to their health and development. But with the constant bombardment of processed snacks and sugary treats, feeding kids real, nourishing food can feel like an uphill battle. However, it's one of the most powerful ways to ensure they grow up strong, healthy, and resilient.
Why Real Food Matters For Kids
Children’s bodies are growing at an incredible rate, and their brains are developing rapidly. Every cell, every tissue, and every brain connection is built from the nutrients they consume. Feeding them nutrient-dense, real foods gives them the building blocks they need for proper development. It boosts their immune system, helps them concentrate, and sets the foundation for healthy eating habits throughout life.
Parents often question whether excluding common “kid foods”, like breads and sandwiches, cereals, milk, fried foods, peanut butter, and store-bought, pre-packaged snacks is the best option. Conversely you may perhaps want to ask whether these “kid foods” are what you would want your growing and developing child to eat!
Those cereals claiming to help start your child’s day off on the right foot and support growth are often packed full of sugar and artificial ingredients. The average children’s cereal contains over 2 ½ teaspoons of sugar per serving. This only gets compounded by other sources of sugar found throughout the day such as packaged snacks, processed foods offered at school, and dessert.
Some people may believe that children should experience these types of foods as part of their childhood. You might also have heard that your children may miss out on vital nutrients if they avoid some of these foods. Generally, these foods are nutrient poor, contain additives, preservatives and other toxic ingredients, are highly addictive, and can lead to multiple health issues including blood sugar imbalances, sleep disturbances, decreased performance in school, and in some cases can even lead to obesity.
There are no known nutrients found only in grains, cereals and other fortified and enriched food products. Your child will not develop a nutrient deficiency from avoiding those foods. Fruits and vegetables are packed with fiber and antioxidants and animal protein is a rich source of B vitamins, iron and healthy fats.
What Is Real Food?
When we talk about real food, we mean whole, minimally processed foods that are as close to their natural state as possible. These are foods that our ancestors would recognize - quality proteins, local and seasonal produce and naturally occurring healthy fats,. This doesn’t include foods that come in packages with long lists of ingredients, artificial flavors, or preservatives. Real food is vibrant, colorful, and nutrient-packed.
Read more on our real food philosophy here
Benefits of Feeding Kids Real Food
Optimal Growth and Development: Real foods are packed with essential vitamins and minerals that support bone growth, brain development, and a strong immune system. Nutrients like calcium, iron, magnesium, and omega-3s play critical roles in physical and mental development.
Stable Energy Levels: Processed foods often cause spikes and crashes in blood sugar, leading to mood swings and difficulty concentrating. Real food helps maintain steady energy levels, keeping kids focused and alert during school and playtime. Read more about the problems with sugar here
Better Gut Health: A healthy gut is crucial for overall well-being. The gut is often referred to as the "second brain," influencing everything from immunity to mental health. Real, fiber-rich foods support gut health, while processed foods can lead to imbalances in gut bacteria, increasing the risk of digestive issues and chronic health problems.
Lifelong Healthy Habits: The habits formed in childhood often last a lifetime. By exposing kids to a variety of real foods early on, we’re helping them develop a positive relationship with food, encouraging mindful eating, and fostering an understanding of how food fuels their bodies.
Special Considerations for Children
Children are growing and do have some special nutritional needs:
Calcium
Calcium is particularly important for children, especially girls (who are more likely to develop osteoporosis or other bone problems later in life). Calcium from bones (bone-in salmon and sardines), bone broth and leafy green vegetables is more absorbable than calcium from dairy. You may wish to include dairy as an option – read more on that here
Iron
Iron deficiency is more common amongst children who are overweight. Although these children eat adequate iron consumption, the low-grade inflammation in their body prevents its use and absorption. A well-formulated real food plan, possibly lower carbohydrate, will heal the inflammation and optimize iron utilization.
Vitamin D
Low Vitamin D status is problematic for those spending too much time indoors or living in more northern climates. All children are at risk for Vitamin D deficiency, regardless of weight. The best source of Vitamin D is sunlight and the Paleo diet encourages moving one’s body often, preferably outdoors. Get more ideas on getting you and your kids their vitamin D by reading on here
Practical Tips for Feeding Kids Real Food
Involve Them in the Process: Kids are more likely to eat real food if they’ve had a hand in preparing it. Take them grocery shopping, let them pick out vegetables, and involve them in age-appropriate kitchen tasks. Not only does this teach them valuable life skills, but it also creates a sense of ownership over their meals.
Make It Fun: Presentation matters, especially with kids. Turn fruits and vegetables into fun shapes, make colorful smoothies, or create "rainbow plates" with a variety of colors and textures. Fun food doesn’t have to come from a package.
Lead by Example: Children mimic what they see. If they see you enjoying a variety of real foods, they’re more likely to follow suit. Make family meals a priority, and use this time to model healthy eating habits.
Don’t Demonize Treats: It’s important to teach kids balance rather than making certain foods feel forbidden. Occasional treats are part of a healthy relationship with food. Instead of using treats as a reward or punishment, teach them moderation and how to listen to their bodies.
Start with What They Like: If your child is picky, don’t force them to eat foods they dislike. Instead, start with what they already enjoy and gradually introduce new foods. For example, if they love mashed potatoes, try adding pureed cauliflower or carrots. Small, consistent changes can make a big difference over time.
Make Dinner Easy: An easy dinner involves a crockpot with some well-raised animal protein. Add some bone broth, vegetables, herbs, and spices. A crockpot is a great way to save time on cooking but also to pack some healthy nutrition into your family’s diet.
Snack Smartly: There are so many poor but really well marketed “kids snack” choices available and it can be VERY difficult to truly avoid them all. Always keep unsweetened coconut yogurt or coconut cream on hand to mix that with some berries and raw honey. Another great snack option is an almond milk-based smoothie with some berries, avocado, and coconut oil.
Did you know we make healthy, kid-friendly snacks too – let them choose their favorites here>>>>>>>
Educate Them on Food's Role: Kids are naturally curious. Teach them about the benefits of the foods they’re eating in a way they can understand. You can explain that carrots help them see better, or that salmon makes their brain strong. Turning nutrition into a superpower helps them feel empowered to make healthier choices.
Positive Reinforcement: Celebrate your child’s good choices. Kids seek your approval and want you to be proud of them. Sometimes positive reinforcement of eating their baby spinach can be a lot more encouraging than punishing them for not doing so.
No time to cook? Get it delivered! Family sized meals ready when you are. Choose from this week’s menu and choose all your meal options here>>>>>
Conclusion
Feeding kids real food doesn’t have to be complicated or stressful. By focusing on whole, nutrient-dense foods and involving kids in the process, we’re giving them the tools they need to grow strong and healthy, both physically and mentally. Every meal is an opportunity to fuel their bodies and minds, and these choices set the stage for a lifetime of health.