8 Foundational Foods To Raise Kids That Eat Healthier

3. Avocados

Avocados are actually fruit that are high in potassium, fiber, and healthy monounsaturated fat, which is good for hearts of all ages. Don’t be discouraged if your infant doesn’t immediately take to mashed avocado. Some foods must be introduced a dozen times before a child will like them. Take photos of that funny face as your infant spits the avocado out—and then keep trying. Most infants and kids will eventually enjoy avocados. Many health-conscious moms offer avocado as their baby’s first food. Whether you introduce it first or farther down the line, puree or fork-mash it for lumpier texture. As your infant grows, she will find small pieces of avocado fun to pick up and smash, and preschoolers can join their parents in enjoying guacamole.

4. Fish

Fish is a great natural source of protein. It also contains vitamin D—a vitamin that most kids (and adults too!) need more of. Vitamin D is important for building bones, preventing illness, and lowering the risk of certain diseases, including cancer. The oils in fatty fish such as salmon are high in omega-3 fatty acids, especially EPA and DHA, which are great for brain and eye development and thus are especially important for pregnant women, infants, and young children. Some adults dislike fish because, having never had it when they were little, they are unfamiliar with its taste and smell. Being introduced to fish early (any time after six months of age, and remembering to check that there are no bones), your children will grow to enjoy fish and the important nutrition it provides throughout their life.

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