10 Family-Friendly Foods to Add to Your Grocery List
Updated: Aug. 15, 2019
It can be hard to create a healthy grocery list, especially when children are involved. Read on for tasty ways to incorporate nutritious (yet delicious) foods into your child's diet.
Eggs
Did you know eggs are one of the most nutritious foods on earth? They’re packed with protein and deliver vitamin D, vitamin B12 and iron. Eggs also offer a quick (and affordable!) solution for breakfast, lunch or dinner. Sick of plain ‘ol scrambled? Here’s an egg-cellent recipe to get you started.
Sweet Potatoes
Sweet potatoes pack a powerful nutritional punch, so add them to your healthy grocery list. They’re filled with fibre, vitamin C and beta-carotene—which, when combined, offers an immunity boost! Bonus: They’re inexpensive and super simple to prepare. They can be baked, roasted, mashed, even grilled. For fresh inspiration, check out this roundup of tasty sweet potato recipes.
Yogurt
Calcium and protein are essential to a growing child’s diet, which is why yogurt is the perfect breakfast, snack or dessert. Just be sure to watch out for any added sugars or preservatives.
Avocado
Avocados are sugar-, sodium- and cholesterol-free. They’re also a great source of fibre, magnesium, and vitamins C and K. What’s more? Children are actually willing to eat avocados thanks to their fun bright colour and versatility. Think: avocado toast, smoothies or even parfait. And don’t forget guac!
Milk
Sure, oat milk, soy milk and almond milk are tasty, but whole milk helps to build strong bones thanks to its calcium and vitamin D. (A glass of milk contains 8 grams of protein.) If your child is lactose intolerant, here’s a list of our plant-based milk guide.
Blueberries
Blueberries are labeled as a superfood for a reason—they’re loaded with antioxidants, vitamin C and potassium. They’re also 80 percent water and packed with fibre, which makes potty training a breeze.
What kid could resist this mouthwatering blueberry sorbet?
Beans
Beans are simple, delicious and naturally nutritious. They’re also a fantastic source for protein, iron, magnesium and potassium. Plus, beans are a canned food nutritionists actually buy.
Whole Grains
Whole grains provide sustenance and important nutrients, including vitamin B, fibre and a variety of minerals. The best part? Whole grains don’t equal cardboard (like most would think).
Colourful Veggies
The more colour a vegetable has, the more nutrients. Orange and red vegetables, for example, are high in vitamin A, whereas green veggies, like broccoli, contain cancer-fighting compounds and “good” bacteria.
Leafy Greens
Kale may be a hard sell, especially when it comes to picky eaters. But it’s loaded with antioxidants and other nutrients, including vitamins A and C, fibre and calcium (which is particularly important for strong bones). Add leafy greens to your child’s diet by tucking spinach into an omelet or lasagna, making kale chips or whipping up a spinach or kale smoothie for snack time. If you’re still on the fence, here’s a quick how-to on cooking beet greens.
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