Top 10 ‘Super’ foods for SuperKids

Confused about what to feed your toddler or child?  It doesn’t need to be complicated – it’s just about real food. Simple. Everyday foods can be kids ‘superfoods’. Diet can improve gut health, brain function and strengthen the immune system. Here are a few ‘super’ food for your Superkids!

Green Vegetables – contain fibre, phytonutrients, iron, calcium, potassium.

What most people don’t realise – as well as containing fibre, green leafy vegetables contain minerals such as calcium, iron and potassium. Potassium is found in abundance in green leafy vegetables and will help maintain optimal fluid balance, and keep your child’s heart and kidneys healthy. Phytonutrients are ‘plant’ chemicals, and can be antioxidants, or chemical compounds which help your child’s body to function optimally and eliminate toxins.


Bright Coloured Vegetables & Fruits (peppers, sweet potato, carrots, citrus fruits, berries)  – contain fibre, phytonutrients,vitamin A, antioxidants.

Anything yellow or orange contains vitamin A (or beta-carotene). Antioxidants will protect all your child’s cells in their body from free radical damage, and are great for your child’s heart, skin, eyes, can help prevent diabetes and improve brain function! Vitamin A specifically is great for cell and tissue growth, and immune system function.


Chia Seeds (white and black) – contain fibre, protein, omega 3.

Yes in one tiny seed! Sprinkle a teaspoon on your child’s breakfast or add it to smoothies.


Fermented Foods for the Gut (probiotics) – yoghurt, kefir, cultured vegetables.

Fermented foods boost the gut health of your children, which in turn improves your child’s overall health. Remember at least 70% of your child’s immune system lives in the gut. Gut health also effects mood, so best keep it healthy! Fermented foods can be served with breakfast, added to smoothies and cultured vegetables can be served along side any meal.


Grass-Fed Organic Meats (beef, lamb, chicken, organ meats)  – contain protein, iron, zinc, omega-3.

Protein and Iron will help build your children’s brain and muscle tissue. Iron is essential to a child’s growth, and brain health.  Zinc, which is mainly found in animal meats is used in many parts of the body, including your child’s immune system, wound healing, and enzyme function. Opt for grass-fed organic meat where possible to avoid added hormones, and antibiotics. Grass-fed organic meats also contains higher levels of omega-3.


Eggs – contain protein, iron, choline.

Eggs offer protein (about 6-7 grams per egg), and they’re one of the few foods that naturally contain vitamin D, which helps the body absorb calcium and essential to immune system function. Eating protein at breakfast helps kids feel satisfied longer. Choline is great for child’s nervous system and brain function.


Good Fats – Fish, Nuts and Seeds (ground if under 3), avocado, olive oil, coconut oil.

Nuts are made up of healthy fats, which kids need for growth and development, as well as for heart health. Having good fats in your child’s diet reduces inflammation, boosts brain function, and also gives them the energy they need to get through the day. Good fats also slow absorption if food, preventing blood sugar levels to rise and fall suddenly.


Soluble Fibre Foods – oats, chia seeds, sweet potato, quinoa.

Fibre-rich foods like oats, digest slowly, providing kids with a steady stream of energy. Fibre also bulks up stools, keeping your child’s digestive system healthy, preventing constipation.


Herbs and Sea Vegetables – contains iodine.

Iodine is essential for your child’s growth and development. Sea vegetables such as seaweed are a great source, and can be sprinkled on any food (unnoticed).