By Claire Bacon, ACN, CNC
When it comes to feeding our kids, most parents want the same things: strong bodies, sharp minds, and energy to run, play, and grow. But somewhere between the grocery store aisles and the dinner table, Americans have drifted away from the foods that built prior generations of healthy children. Our grandparents didn’t rely on colorful boxes and cartoon characters to nourish their families. They leaned on time-tested, wholesome foods – you could call them “Superfoods” – that gave kids a solid foundation for life.
The truth is, children don’t need “kid food.” They need real food. Pastured eggs, raw dairy, liver, bone broth, and fermented foods may not sound flashy, but they’re nutrient-dense powerhouses. These foods can fuel kids in a way no packaged snack ever could. Even if these foods weren’t a staple in your own diet growing up, your kids can still benefit from them now. By bringing these traditional superfoods back into the kitchen, you’re not just feeding your children—you’re potentially setting them up for a lifetime of good health.
The following foods are considered to be “superfoods” for children over one year old. Unfortunately, these foods are lacking in our Standard American Diet. Parents should try to consume these foods on a regular basis and encourage children to try them, too. It’s the best way to support proper physiology!
Raw milk and raw cheese
Creamy, delicious, and packed with enzymes, probiotics, and minerals—raw dairy helps little bones grow strong and supports healthy digestion from the inside out.
Raw milk and raw cheese are often better assimilated than pasteurized dairy. This is because the beneficial enzymes naturally present in the milk are still intact. It is illegal in Georgia for a store to sell raw dairy milk, but you might be able to find raw cheese in the gourmet section at your grocery store. You can find raw dairy milk labeled as “pet milk” from your local farmer or by joining your local CSA (Community Supported Agriculture).
Pastured or free range whole eggs
Nature’s multivitamin in a shell! Rich in brain-boosting choline, healthy fats, and high-quality protein, pastured eggs give kids the fuel they need to learn and play all day.
Pastured eggs have a much better Omega 3:Omega 6 ratio than their factory-produced counterparts. Even cage-free eggs are not much better than the caged versions. Our standard diet tends to have too much Omega 6 fatty acids in it; therefore, we need to be mindful of every opportunity to increase our Omega 3 intake. Otherwise, chronic inflammation can result from a fatty acid imbalance. Eggs provide a rich source of choline, cholesterol and arachidonic acid for a child’s developing brain.
Liver and Onions
It may not win a popularity contest at first bite, but liver is one of the most nutrient-dense foods on the planet—loaded with iron, B vitamins, and vitamin A to power energy, focus, and resilience.
Liver is a food that was widely eaten by our grandparents but has lost its popularity among the mainstream population. As a result, not many people are familiar with how to prepare it or know about the health benefits liver provides. If you soak the liver in fresh lemon juice for a minimum of 4 hours, it will cut the “cat food” odor tremendously. Then, you can mix it into some ground beef and make either hamburger patties, meat loaf or meat balls with your usual seasonings.
You will have transformed the liver into a familiar food with a pleasing texture and no offensive odor! And your family will get to enjoy a rich natural source of vitamins A, D, E and K, B vitamins (especially B12 and folate), zinc, iron and copper that this special meat provides.
Other tasty alternatives:
- liver fried in bacon fat with bacon and onions,
- liver pureed then mixed with bread crumbs and made into dumplings,
- liver made into pate, or
- enjoyed as Braunschweiger or liverwurst.
Shop at www.grasslandbeef.com.
Bone broth
Warm, soothing, and nourishing to the core, bone broth is like a hug for the gut—rich in collagen, minerals, and amino acids to support growing joints and a healthy immune system.
Bone broth is so easy and economical to make at home, that once you get the hang of it, you will never want to buy that store-bought watered-down broth again! Homemade broth contains loads of minerals that come directly from the bones and bone marrow you use. You can use the bones from chicken, duck, beef, lamb or fish. Bone broth can be cooked anywhere from 3 to 36 hours in a crock pot or can be made in about 40 minutes in a pressure cooker. Either way, it is the most economical healing food you can consume.
Bone broths contain fantastic minerals for supporting the immune system and healing the gut lining.
Cod liver oil
Cod liver oil is like an “insurance policy” for American children, who are unlikely to eat organ meats, and thus are often lacking in vitamins A and D, which cod liver oil naturally provides. Cod liver oil also supplies an essential fat called DHA, which is necessary for brain function and development.
One teaspoon can be consumed daily for children up to age two. After age two, the dose can be increased to two teaspoons daily.
Grass-fed butter
Rich in fat-soluble vitamins like A, D, and K2, this creamy staple helps kids build strong bones and supports healthy brain development.
Grass-fed butter is a perfect fat for developing children; not only does it taste great on everything, but it is a great source of the fat-soluble vitamins, A, D, E, and K, as well as DHA, which support the brain, immune system and epithelial tissue health. Grass-fed butter contains more minerals such as selenium, copper, zinc, chromium and iodine than typical factory-raised butter. In addition, the arachidonic acid content is essential for healthy skin and intestinal integrity.
And the cows are happier, too!
Coconut oil
Packed with medium-chain fats that are easily used for energy, coconut oil can fuel growing bodies and support immune health.
Coconut oil has a wide variety of uses in both the kitchen and for personal care. It will strengthen your immune system, as the lauric acid it contains has beneficial antibacterial, anti-fungal and anti-viral properties. In addition, coconut oil is nourishing as a moisturizer or from within, as it supports healthy bacteria in the colon.
The saturated fat in coconut oil is excellent for development of a child’s brain and central nervous system. Furthermore, coconut oil is converted easily into energy without causing unwanted weight gain.
Leafy greens and raw salad vegetables
Spinach, kale, and collards are true “super leaves,” packed with iron, calcium, and antioxidants that help growing bodies stay strong and full of zip.
Dark leafy greens are great sources of magnesium and fiber. A lack of these nutrients in children’s diets, combined with mild dehydration, can lead to chronic constipation. The key to having children eat their vegetables is to start them early. Make a colorful plate with a variety of finger-food vegetables kids can choose from.
Even better, serve your vegetables with a satisfying fat, like a rich butter or cream sauce, real cheese or a homemade pesto or hummus. Foods like spinach, Swiss chard, mustard greens and kale should be sauteed with liberal amounts of butter, lard or tallow.
Citrus fruits
Oranges, tangerines, and grapefruits are like little sunshine bombs—bursting with vitamin C to keep immune systems strong and kids feeling bright and energized.
Citrus fruits like oranges and strawberries are well loved and are usually no problem for children. The natural vitamin C is supportive for the immune system, and consuming the whole fruit with the fiber gives many other vitamins, too.
However, keep in mind that fruit still contains fructose, and overloading with fruit can create a desire for sweets all the time, which contributes to picky eating and continued gut dysbiosis. Have a sweet fruit for a treat, but be sure to eat your veggies, too!
Nuts, Seeds and Nut butters
Almond, cashew, and sunflower seed butters provide protein, minerals, and healthy fats that keep kids’ brains sharp and bellies satisfied. And so convenient, too! Look for raw nuts and seeds; heating can damage the delicate oils and lead to digestive distress.
Nuts like almonds, pecans, walnuts, macadamias and cashews are high in phytic acid, which can block mineral absorption. These nuts should first be soaked in salt water for six to eight hours, then drained and dehydrated in a warm oven or dehydrator before consuming.
Hummus and Tahini
Made from chickpeas and sesame seeds, these spreads are full of fiber, plant-based protein, and calcium to support digestion and growing bones.
Hummus and tahini are great choices for kids because they’re so yummy on finger foods like celery, carrots and apple slices. The sesame oil is a natural builder of bone marrow, which helps create our white blood cells.
Furthermore, you can blend a variety of herbs and vegetables into your homemade hummus – try zucchini, yellow squash, cauliflower, bell peppers or artichoke hearts in your next batch. You may need to adjust the amounts of olive oil and tahini up a little to maintain the consistency you like.
Lacto-fermented condiments and beverages
From sauerkraut to kefir, these tangy bites bring friendly bacteria to the table, helping kids develop strong digestion and a rock-solid immune system.
Fermented foods may be an unusual choice of foods for kids. The sour taste tends to become more appealing as we age. But you should understand that lacto-fermented foods are living foods – literally teeming with beneficial bacteria and enzymes. This makes them one of the foundational keys to great health. Kids need to have a diverse living population of bacteria in the gut.
Certainly, the epidemic health crises seen in children today is partly due to insufficient bacteria and beneficial yeast in the gut. A strong microbiome assists in our digestion, and keeps Candida and parasites at bay. In addition, it strengthens our immune system and helps to capture and remove heavy metal exposures from our gut. The biofilms created by living organisms coat our intestinal tract. They serve as our first line of defense from environmental toxins.
So, how can we get these amazing organisms into our children? An easy first step is to try coconut kefir – it is a consistency like yogurt and can be flavored with fruit or cinnamon, or enjoyed mixed with seeds or granola. Common beverages you could try are Kombucha tea and beet kvass. Or, you could think of serving just a little bit of sauerkraut, or lacto-fermenting other foods, like:
- cucumbers,
- carrots,
- beets,
- turnips,
- onions, or
- fruits like apples, lemons, berries or pineapple.
Recipes can be found in the books Nourishing Traditions by Sally Fallon Morell or The Nourished Kitchen by Jennifer McGruther.
When You’re Just Too Busy to Eat Well…
We all know that life gets busy, and we can’t eat perfectly all the time. That goes for Moms and Dads, as well as kids! When you know you need a little extra nutrition, think of these products for wholesome support…
- Betafood – is made of beets. Such a simple food that often goes overlooked! Beets have wonderful benefits for the liver and gallbladder. Especially good for any child who has been constipated!
- SP Power Mix – if you like making smoothies, this is a super convenient and good-tasting greens powder. It has all the alkalizing green food you know is so good for you, but can’t really get on your plate in a restaurant or back-and-forth at kids’ games.
- E-Z Mg – is made from Swiss chard, beet greens, and buckwheat leaf. Bet these are not in your child’s diet, but they should be! Especially for anyone dealing with anxiety or mood issues. The calming plant-based magnesium naturally occurring in these foods is our top choice for feeling peaceful again!
You Can Do It!
At the end of the day, feeding your family these time-honored superfoods isn’t about perfection—it’s about progress. Even if liver or sauerkraut feels outside your comfort zone right now, taking small steps to introduce these nutrient-rich foods can make a lasting difference in your child’s health and development.
Think of it as a gift you’re giving your whole family: stronger bodies, sharper minds, and a deeper connection to the wholesome traditions our grandparents lived by. So, don’t be afraid to branch out and try something new.
Share a nourishing meal together at the table, and enjoy the health and vitality that comes from real, nourishing food!