It’s no secret that getting your kids to eat vegetables can be challenging. But it’s important to remember that just because they may not like broccoli or Brussels sprouts doesn’t mean they don’t need them. 

Vegetables are packed with essential nutrients for growing bodies, so it’s important to find ways to incorporate them into your children’s daily meals.

Naturally, kids and grandchildren steer clear of the produce area and head straight for the centre aisles, which are home to tempting cookies, chips, and frozen desserts. There is a reason why they are referred to as junk food.

Unfortunately, many meals kids eat don’t have enough nutrition, which is a big issue in our nation. 93% of kids don’t eat enough fruits and 60% don’t eat sufficient vegetables, based on the Centers for Disease Control and Prevention’s report from 2014.

In this post, learn the measures to increase the intake of wholesome meals in your child’s diet. Go over the nutrients your child needs to grow, how to talk to them about nutrition, simple home meals you can make, or where to order meals online for a healthy diet. 

Food Requirements For Children

All ages can benefit from eating fruits, vegetables, and lean meats, but kids benefit the most as they need these nutrients to thrive.

Your body needs both macronutrients and micronutrients to function effectively and produce energy. Your body requires most of the three macronutrients—proteins, lipids, and carbohydrates. Your body requires small amounts of micronutrients, such as vitamins and minerals.

However, that does not lessen their significance. Micronutrients support well-being, development, and illness avoidance.

It’s best to focus on the types of nutrients your child requires rather than the quantity when assessing their dietary requirements. 

Focus on encouraging kids to eat healthy carbohydrates like whole grains rather than processed, refined carbohydrates rather than continuously emphasising the number of carbohydrates they should consume. 

Because not all carbohydrates are created equal, this is the case. Carbohydrates are present in fruits and vegetables, but they are good carbs.

The same is true for fats. Select healthy fats over saturated fats rather than severely limiting your consumption of fats. Saturated fat is prevalent in butter, fried dishes, and red meat—especially fatty cuts like ribeye or chuck roasts. 

Fish, nuts, and seeds are healthier for your youngster because they all contain beneficial unsaturated fats. It is advised to roast veggies or season them with plant-based oils like olive oil.

Of course, if you don’t have time to cook, you can also opt for ordering prepared meals in Oakville—you can conveniently get your children to eat healthy food without the hassle!

Your child must take the six necessary micronutrients listed below for vitamins and minerals.

  • Vitamin A: It is essential for tissue healing, immune system health, and eye health. Produce that is colourful, such as sweet potatoes, fruits, and vegetables, is a great source of vitamin A.
  • Red blood cell formation in youngsters depends on vitamin B. Whole grains and animal proteins contain vitamin B.
  • Vitamin C: When vitamin C is available, the immune system assists the body in warding off pathogens and healing. The vitamin C content in oranges and other citrus fruits is particularly high. Vitamin C is abundant in tomatoes, broccoli, Brussels sprouts, spinach, and other plants.
  • Vitamin D: Vitamin D facilitates the body’s assimilation of calcium, which is necessary for bone growth. Additionally, it enhances immune system performance. You can get vitamin D from the sun or add it to milk or other dairy products.
  • Iron is important for children’s cognitive and motor development. It encourages the production of blood cells and the development of muscle. Lentils, animal protein, and fortified meals like bread and cereal all contain iron.
  • Calcium: Calcium encourages children’s healthy bone and dental development. The simplest way to increase calcium in your child’s diet is through milk. Calcium is also present in dairy products like yogurt and cheese. Switch from whole to skim milk to lower your intake of saturated fats.


It is important to incorporate healthy foods into your child’s diet to ensure they get the nutrients they need to grow and develop properly. There are various ways to do this, including offering fruits and vegetables at every meal, ensuring they are getting enough protein, and providing them with healthy snacks. By making small changes to your child’s diet, you can impact their overall health and well-being. Lastly, meal prep in Oakville can be a tedious process—so in that case, you can always opt for healthy food delivery instead. 

Prep’d Fresh has your back to finding wholesome food delivery. Order meals online from our selection of healthy snacks for the whole family! 

Categories: Meal Plans