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Naturopath and Nutritionist

What Does a Nutritionist (me) Feed Her Kids?

I often get asked what my kids eat and do I have any healthy recipes that are kid friendly? Parents will say to me that they aren’t really sure what to give their kids apart from sandwiches, toast, cereal, fruit etc. but they’d like to include more variety. So, I figured the best way would be just to show you what I do!


My boys, aged 4 and 2, definitely don’t eat perfectly and some days they eat everything I give them with no issues and some days they don’t, but overall, feeding them and getting them to eat healthy food is pretty low stress and I know that’s certainly not the case for everyone.


I found that very early on they were having reactions to some foods and I was never able to work out exactly what those things were. Likely it’s a combination of things and too difficult to narrow down. My oldest was getting digestive symptoms like flecks of blood and mucous in his stool and very red circles under his eyes which are all common signs of intolerance. My youngest is prone to getting eczema. None of these symptoms are an issue day to day now, but some can occasionally pop up if we’re travelling for example and not eating as well as we would be at home.


While I don’t restrict them from eating any specific foods or food groups completely, I am conscious of keeping high allergenic foods like gluten and dairy to a minimum and making sure most things they eat are nutrient dense, so they’re getting all the anti-inflammatory nutrients, vitamins and minerals they need to keep these issues under control and keep them as healthy as possible overall.


I recorded everything they ate over 5 days.


Some weeks might be better and some worse, but this is a fairly standard week. None of these meals or snacks are difficult or time consuming to prepare, but by no means is this a plan that I’m suggesting anyone should follow.



Day 1

· I freshly squeezed orange each

· Soft boiled eggs

· Apple

· Kids probiotic

· Whole cucumber (4 year old only)

· Babycino (with marshmallows)

· Bacon and egg on Turkish bread

· Smoothie made from kiwi fruit, pear, baby spinach, carrot, beetroot and water

· Banana

· Kombucha

· Chicken wontons and broccoli in soup made from unpasteurised miso and chicken bone broth powder stirred into hot water

· Strawberries and 70% Dark Green and Blacks organic chocolate


Day 2

· Green smoothie made from baby spinach, cucumber, apple, spirulina, kids immune support supplement and water

· Kids probiotic

· Apple

· Pancakes made from spelt flour, hazelnut/coconut milk and egg, topped with berries and pure maple syrup

· Apple

· Kombucha

· Lamb chops, grated beetroot and carrot, kale chips, quinoa, cauliflower

· Whole cucumber (4 year old only)


Day 3

· Smoothie made from pear, purple cabbage, frozen berries, spirulina, baby spinach and water

· Banana

· Babycino (with marshmallows)

· Grated carrot and mashed avocado rolled up into nori sheets

· ‘Nice-cream’ made from blending frozen banana, frozen berries and beetroot

· Unpasteurised miso and chicken bone broth powder stirred into hot water

· Homemade pesto stirred through pasta, kalamata olives, cucumber, corn cut off the cob and just served raw


Day 4

· Avocado on sourdough sprinkled with dulse flakes and hemp seeds

· Smoothie made from baby spinach, pear, spirulina, cucumber and water

· Kids probiotic

· No bake nut and seeds slice (recipe on the website)

· Beetroot powder/cacao hot chocolate with rice milk

· Banana

· Kalamata olives

· Organic natural yoghurt (4 year old only)

· Store bought free range BBQ chicken, rice/quinoa, broccoli

· Chocolate flavoured ‘learning factors’ supplement mixed through hazelnut/coconut milk


Day 5

· Smoothie made from cos lettuce, baby spinach, snow peas, apple, mango, spirulina, hemp seeds

· Apple with almond butter

· Banana

· Strawberries and blueberries

· Rice paper rolls with chicken mince, avocado, carrot and cucumber

· Salmon with garlic and Thai basil, rice, green beans, avocado


More than just WHAT they eat though, from day one I’ve tried to follow a few guidelines that I think has helped with HOW they eat regardless of what I serve up.


1. I rarely have any ‘junk food’ at home. I’m sure they’d choose chocolate, chips, crackers etc. over fruits and vegetables every time if it was available, but it’s just not there as an option. Sometimes they’ll ask for something like that or look for it in the fridge but they’re just used to me saying ‘sorry there’s none here’ and don’t kick up a fuss, they just have something else. If they know it’s available they’ll ask for it all day long, and we all know that there’s a point where you just can’t hold out any longer and want them to be quiet and give in lol!


2. We always eat basically the same meal and eat together. There’s obviously some things hubby and I will eat that the kids won’t, but I serve everyone up the same thing. Even if it means separating the kid’s meals into a deconstructed version of what we have, which is what happens more often than not. My husband works away a lot so very often we aren’t all there to eat dinner together, but there’s always someone having dinner at the same time as them even if it’s just me. I’ve found that this has helped them to be more receptive to trying different things that they see us eat all the time. Not only that, it’s a lot easier for me to make one meal instead of two!


3. I don’t try and get them to eat all their dinner but I do ask them to have at least one mouthful of everything just to try it. This doesn’t always happen of course, but most of the time it does. If they have a mouthful and spit it out because they really don’t like it, that’s fine, none of us like everything. But that happens pretty rarely, sometimes they have one mouthful and that’s it, but often they realise its actually pretty good and eat more. Whatever happens though I don’t make a big deal of it. Literally today at dinner, my youngest tipped his plate over at the mere suggestion that he try some of his corn! Within 10 minutes though he was back at the table without me saying anything about it and happily ate all of his corn.


4. If they really don’t like their dinner or aren’t hungry, I don’t make them eat it. But the only thing they can have instead is a piece of fruit or a vegetable. This has just meant that they never refuse to eat meals just because they think they’ll get something better. I still offer fruit or vegetables because I’m not punishing them for not liking their dinner, but I’m also not starting a habit where they think that if they say they don’t like it and protest enough, they’ll get something else anyway.


5. I just talk generally about food with them and how it can make them feel good or not so good depending on what kinds of things they eat. For example, my 4 year old said one day that his ‘poo was harder to get out than normal’. I just said that we’d have to try and eat some more vegetables, drink more water and remember to take his probiotic because that’s what helps your poo come out easily. Ever since then he’s said probably once a week that he might have all of his vegetables so that his ‘poo doesn’t get stuck again’.

When they get a runny nose, they’re always happy to take herbs or supplements even if they don’t taste the best because they know it stops them from getting much worse and makes them feel better quicker.


These are just examples, but I’m finding that giving them information really helps and gives them a sense that they can have some control over how good they feel, which they seem to like. It’s now so easy and common to get a pill or cream for every single little thing, teaching them early on that that’s not usually the best solution, I think is a powerful thing for them to be aware of at a young age.


There’s obviously no perfect way to navigate this and every family will be different. But I know it’s something that a lot of people struggle with and this is just some information on what works for us. It’s of course not always possible, but by using food and supplements for prevention, and herbs at the first sign of any sickness, they’ve managed to avoid needing to take any medication at all so far. Anti-biotics, pain killers and anti-inflammatories etc. that are often readily handed out to kids as well as adults, will generally damage the gut and balance of gut bacteria in such a way that the likelihood of future problems is increased.


Hopefully this is useful and if you need more help with ideas for kid friendly meals or recipes, or help with addressing any specific needs or conditions, please feel free to contact me.


You can also follow my Instagram or Facebook pages where I post plenty of family friendly ideas each week.


With love


Belinda X