8 Healthy Foods for Kids That Even Picky Eaters Will Try

Buying healthy food is the easy part. Getting your child to eat it is the hard part. If mealtimes feel like a battle, you are not alone. Picky eating is very common, and the American Academy of Pediatrics (AAP) says it is a normal phase. Here are eight healthy foods that many kids enjoy, plus simple ways to serve them.

1. Yogurt

Yogurt gives kids protein and calcium, and it is soft and easy to eat. Look for the words "live and active cultures" on the label. The International Dairy Foods Association says these are the good bacteria that turn milk into yogurt. Some yogurts carry a special seal, but the seal is voluntary, so a yogurt without it may still have live cultures.

Pick plain yogurt when you can. Flavored yogurts often have added sugars, and the CDC says children younger than 2 should not have added sugars. To add sweetness, mix in mashed banana or berries.

Important: Never give honey to a child younger than 1 year old. The CDC says honey can have the bacteria that cause botulism.

2. Flaxseed

Flaxseed has a mild, nutty taste. The National Institutes of Health (NIH) lists flaxseed as a source of ALA, a type of omega 3 fat. Ground flaxseed is easy to hide. Stir a spoonful into pancake batter, muffins, oatmeal or yogurt.

3. Salmon

Salmon is soft, mild and full of good things. The FDA lists salmon as a "Best Choice" fish because it is low in mercury. Fish also gives kids protein, vitamin B12, vitamin D and omega 3 fats.

The FDA says children can eat 2 servings a week from the Best Choices list. A serving is about:

• 1 ounce for ages 1 to 3
• 2 ounces for ages 4 to 7
• 3 ounces for ages 8 to 10

Bake or grill salmon until it reaches 145°F, or until it flakes easily with a fork, says FoodSafety.gov. Check for bones before serving. Kids often like salmon patties or salmon with a squeeze of lemon.

4. Sweet potato

Many babies love sweet potatoes because they are sweet and soft. Keep serving them as your child grows. Wash a sweet potato, poke it with a fork a few times and bake it until it is soft all the way through. Mash it or cut it into small pieces, and top it with a pinch of cinnamon or a spoonful of plain yogurt.

5. Hummus

Hummus is made from chickpeas (garbanzo beans), tahini, olive oil and lemon. It gives kids protein and fiber, and it is fun to dip. Serve it with soft pita, cucumber slices or cooked carrot sticks. You can also spread it on a sandwich instead of mayo.

Tahini is made from sesame seeds. Sesame is a common food allergen, so watch your child closely the first time they try hummus.

6. Tofu

Tofu may not sound like kid food, but it is soft and takes on the taste of whatever it is cooked with. Try small cubes in a stir fry, or blend soft tofu into a smoothie. Tofu gives kids protein. Tofu made with calcium sulfate is also very high in calcium. The NIH lists firm tofu made with calcium sulfate at 860 mg of calcium per half cup. Check the label to see how it was made.

7. Avocado

Avocado is creamy, mild and easy to mash. It is full of healthy fats. Young children need fat to grow. MedlinePlus says fat should make up 30% to 40% of calories for kids ages 1 to 3, and 25% to 35% for kids 4 and older. It also says most fat should come from healthy fats like those in fish, nuts and vegetable oils. Spread mashed avocado on toast or a wrap, or serve soft slices.

8. Mango

Mango is sweet, so most kids love it. The USDA says 1 cup of mango has 99 calories, 3 grams of fiber and 67 mg of vitamin C. That is more vitamin C than a young child needs in a whole day. The NIH says kids ages 1 to 3 need 15 mg a day, and kids 4 to 8 need 25 mg.

Fun snack idea: Blend peeled mango pieces until smooth. Pour into ice pop molds or an ice cube tray and freeze for a few hours. Now you have mango pops.

Keep bites safe

The AAP says to cut food for young children into pieces no bigger than ½ inch. Keep high risk foods like whole grapes, nuts, popcorn, raw carrot sticks and raw apple chunks away from kids until at least age 4. Spread nut butters thinly. Always have your child sit down to eat, and watch them at meals. For more on why little ones put things in their mouths, read our post on why babies put everything in their mouth.

Tips for picky eaters

The AAP says it can take 13 or more tries before a child accepts a new food. The CDC says it may take 8 to 10 tries before a young child is even willing to taste it. So don't give up. Try these ideas:

• Offer one new food with one food they like.
• Let "try it" be enough. Touching, smelling or licking a food all count.
• Eat it yourself first. Kids copy what they see.
• Give two choices. "Do you want mango or banana?"
• Make it fun. Make funny faces with food on the plate, or cut food into shapes.
• Cook together. Let your child wash fruit or mash an avocado with a fork.
• Let your child pick a new fruit or vegetable at the store.
• Praise trying, not how much they ate.

For more ideas, see our easy tips to help your kids eat healthier. And to learn why water and milk are better than juice, read why juice isn't as healthy as you think.

Songs that make healthy eating fun

The AAP suggests using play, like pretending to be a rabbit eating carrots. Songs work great too. In Let's Eat Healthy, five penguins visit the farmers market and sing about yellow bananas, red apples, green spinach and orange carrots. Tasty Flavors helps kids learn about sweet, sour, spicy and salty foods and says, "Let's try new things." Eat Your Veggies sings about carrots, broccoli, peas, spinach and more. And The Coconut Song shows kids how to drink coconut water and eat the coconut meat with a spoon. You can find more sing along songs on our music page.

Questions Parents Ask About Healthy Foods for Kids

How many times should I offer a new food?

Keep trying. The CDC says it may take 8 to 10 tries before a young child will taste a new food, and the AAP says it can take 13 or more tries before they accept it.

Can I add honey to my baby's yogurt?

Not before age 1. The CDC says honey can have the bacteria that cause botulism. Use mashed fruit instead.

How much salmon can my toddler eat?

The FDA says children can have 2 servings a week of Best Choice fish like salmon. For ages 1 to 3, a serving is about 1 ounce.

Do kids need fat in their diet?

Yes. MedlinePlus says fat should make up 30% to 40% of calories for kids ages 1 to 3. Healthy fats come from foods like avocado, fish and vegetable oils.

Is mango good for kids?

Yes. One cup of mango has 67 mg of vitamin C and 3 grams of fiber. That is more vitamin C than a young child needs in a day.

What foods are choking risks for toddlers?

The AAP lists whole grapes, nuts, popcorn, hot dogs, raw carrots, raw apple chunks and chunks of meat or cheese. Cut food into small pieces, no bigger than ½ inch.

Is picky eating normal?

Yes. The AAP says picky eating is a normal phase. Patience and lots of chances to try new foods help most kids.

This post is for general information only. It is not medical advice. If you have questions about your child's health, please talk to your child's doctor.