15 Healthy Foods to Feed the Grandchildren

By Susan Adcox

I never run out of things to do with my grandchildren, or things to talk about. Sometimes, however, I do run out of things to feed them. Some of them are picky eaters, and I like to give them healthful foods. This is a list of my go-to foods. foods that at least a couple of my grandchildren will eat every time. Some can be an entree, some are great for snacking and some can be added to a meal to pump up the nutrition. Maybe some will help you manage your own picky eaters.

1. Watermelon: This favorite food of my childhood is enjoyed by most of my grandchildren, too. Seedless versions are easier for children to enjoy. Watermelon has a fair amount of natural sugar, but it's also packed with lycopene and vitamins.
2. Pistachios in the Shell: Children love the challenge of getting them out of the shell and are rewarded with protein, fiber, potassium, vitamins and minerals.
3. Edamame: Young soybeans that are usually served in the pod, edamame is fun for kids to eat, and the protein, iron and calcium make it a nutritional winner. My grandchildren like to order edamame at Asian restaurants, where it is served sprinkled with salt. I would feel better if they would skip the salt, but most of it seems to stay on the pods. Buy fresh or frozen.

1. Blueberries: All this superfood needs is a quick rinse to be ready to eat. And the nutritional value of blueberries is indisputable. They are loaded with antioxidants, vitamins and fiber.
2. Grape Tomatoes: Tomatoes are good sources of  Vitamin C and lycopene, but some kids don't like the combination of watery juice and seeds that you get with cut-up tomatoes. Sidestep that issue with the little grape tomatoes. Do cut up the tomatoes for kids under 5, because they can be a choking hazard.
3. Boiled or Poached Eggs: Now that we no longer demonize eggs, we can feel good about feeding kids this source of high-quality protein, with the bonus of iron and B12, important for kids who don't eat a lot of meat.
4. Shrimp: A lot of children reject fish. Shrimp has many of the benefits of fish but a sweeter flavor that kids are more likely to accept. Gently boil, steam or saute to avoid adding extra calories, but don't overcook or they will be tough.
5. Avocado: The delicious creamy avocado does contain a lot of fat, but it's mostly good Omega3 fatty acids. My grandchildren like them sliced and added to burgers and sandwiches, or mashed with a spoonful of salsa to make guacamole.
6. Spinach Smoothie: If you can get them past the alarming green color, your grandchildren will find that spinach smoothies are quite delicious. My basic recipe is a handful of spinach, half of a ripe banana and about a half cup of milk. Whir with a couple of ice cubes and drink up. The banana flavor dominates the taste of the spinach, and the nutritional value is off the charts.
7. Peanuts in the Shell: Actually legumes rather than nuts, peanuts contain protein and iron as well as other nutrients. Choose the unsalted roasted-in-the-shell version, and eat them on the porch or patio, because they are messy!
8. Raisins: When my kids were little, we parents handed out mini packs of raisins instead of other treats. Raisins are a healthy food, with iron, calcium and potassium, but they do have a high sugar content, so you'll need to make the grandkids brush after this snack.
9. Plain Yogurt: Yogurt has more calcium than milk and protein to boot. Go for the unsweetened, lowfat varieties. My grandchildren don't like the kind with fruit and other stuff mixed in, and that's fine with me as many times those have lots of added sugar. I avoid those that list sugar first or second on the list of ingredients, but also I don't feed my grandchildren those with artificial sweeteners.
10. Hummus: Call it dip, and your grandchildren may surprise you by eating it up. Carrot sticks or other raw veggies are the best thing to dip in hummus, but  if the grandchildren reject them, you can try cutting pita bread into little triangles as dippers. This combo is still much healthier than other chip-and-dip combos. Make your own hummus with this easy recipe.
11. Raw Veggies: A lot of vegetables, especially the cruciferous types, have a strong smell and/or taste when cooked. The answer is to serve them raw and crunchy. All of my grandchildren will eat at least one raw veggie, either carrots, celery, broccoli or cauliflower.
12. Apple Slices: My grandchildren seldom bite into a whole apple, but they will all eat apple slices, especially if they are cut very thin. Apples are high in Vitamin C and fiber. If you are concerned about pesticide residue on apples, buy organic.

Conventional wisdom holds that grandparents like to spoil the grandchildren with sugary treats. Let's spoil them with superfoods instead!