Food Education

6 Foods Recommended for Optimal Family Nutrition

The nutritional needs of a family should always be prioritized. Individuals need nutrients from all the different food groups each day, regardless of their age. The five food groups include vegetables, fruits, starch (bread, cereal, or pasta), protein foods, and dairy products.


Oatmeal comes from the starch food group, and they are normally a rich source of energy. Whole oats or unflavored oatmeal will give your kids sustained energy throughout the day. Another great thing about oatmeal is that you can throw in fruit, yogurt, or nuts to make it more exciting.

Fresh fruit

Fresh fruit is a tasty and easy way for your kids to enjoy a healthy snack during the day. They are high in sugar and vitamins. Put some freshly sliced fruit in a clear plastic container where your kids can grab it.

Fresh veggies

Skip over the frozen veggies if you can and buy them fresh from the grocer. Make sure to wash and chop them. Certain shops sell pre-cut and pre-washed veggies, like broccoli, cauliflower, snow peas, carrots, and celery to serve as a snack. Make the serving interesting by mixing a salad.

Whole-grain pasta

Whole grain pasta is better than enriched grains. There are many brands on the market that have added protein and omega-3 fatty acids. Omega 3 is great for the immune system, heart, lungs, and blood vessels.

Dairy Products

You can buy milk or yogurt to make sure your kids get their daily servings of dairy. Mix fresh fruit and nuts into yogurt for a balanced meal. Milk and yogurt promote normal growth and brain development. Dairy products also contain calcium that keeps bones strong.

Protein Foods

First-class protein comes from meat, fish, eggs, and dairy products. Your child needs protein so their body can grow and function properly. Protein also helps to build new tissues and produce antibodies that help fight diseases and infections. Without enough protein intake, children would be much more susceptible to diseases.

You can also go for protein-rich plants, such as grains, seeds, nuts, and dried beans. When kids actively attend sports and outdoor activities, high-energy foods like meat and nuts will give them a big energy boost.

Make sure that you do not serve high-energy foods before bedtime. Use these guidelines to make sure your kids have a well-balanced diet.