Grocery List for Kids to Keep Them Happy, Active, and Healthy

Having children is great, right? The sound of children’s laughter, the cuteness overload, and the pride of seeing them succeed and grow. Of course! But, it’s not always fun family time. Children can be unreasonably energetic. As a parent, you need to not only keep them fed and healthy, but also sustain and cater to their rampant energy needs. A good grocery list for kids will certainly help.

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grocery list for kids - whyWhy a Good Grocery List for Kids is Important

Children, from toddlers to pre-teens, and even adolescents, are always buzzing with energy. Where does it all come from? Even though trying to keep up with the pace of your children can be tiring as a parent, it’s still important to meet the needs of these prolonged bursts of energy.

But there’s a catch.

When you’re feeding your children to keep their energy levels up, you need to make sure that their health won’t suffer as a result.

Child obesity is a growing problem. In America, 20% of children are classed as obese. Childhood obesity can lead to health issues later in life such as type 2 diabetes, asthma, liver disease, heart disease, and more. Obese children are also more prone to bullying, and tend to perform worse in school than their healthier friends.

But keeping them healthy is not easy.

grocery list for kids - why 2Children love sugary and unhealthy food, often avoiding food that is actually good for them. Even when you do find something your little darlings like, their tastes can turn on a dime, especially when young. Their favorite food one day may become their most hated the next!

So, knowing how to make a good grocery list for kids will ensure you’ll do an A+ job of keeping your kids active and healthy. Read on to find out the what and the why behind the food you put on your healthy grocery list for kids, or skip straight to the free printable grocery list template if you wish.

Go to Healthy Grocery List for Kids Template

The 3 Main Goals of Keeping Energetic Children Fed and Healthy

grocery list for kids - energy#1 Keep Their Energy Levels Up

Even though it may be tiring for you, keeping your child’s energy levels up is a good thing. But, you need to ensure that the energy from the food you’re feeding them is good energy.
What you’ll want is food that is full of slow-release energy.

But what type of food contains this?

The answer: complex carbohydrates.

Complex carbohydrates are energy sources that take a while for the body to break down. This means the energy that your kids will get is sustained and constant. What’s more, such food is usually high in fiber. This will keep your children feeling full for longer, and less likely to be reaching for those tempting sugary and fatty unhealthy snacks.

grocery list for kids - energy 2The opposite of complex carbohydrates is simple carbohydrates. These carbs break down fast giving kids a quick rush of energy, only for them to crash and burn in an energy slump afterward. The most notorious of simple carbohydrates is refined sugar. But they can also be found in the form of starch in items such as milk, and even some fruit.

However, it’s sugar that you should make the most effort to stay away from.

🍞 Food high in complex carbohydrates are:


  • Fresh fruit
  • Grains
  • Green vegetables
  • Legumes
  • Whole wheat bread
  • Wholegrain pasta

grocery list for kids - nutrients#2 Nourish Them With Vital Nutrients

As well as keeping their energy levels up, children also need a balanced diet full of important vitamins and minerals to make sure they grow and develop properly.

So what nutrients do your children need?

Protein

This is one of the most important nutrients for children. It helps build muscles and their immune system.

🍗 Protein can be found in:


  • Cheese
  • Eggs
  • Legumes
  • Lean meat
  • Nuts
  • Yogurt

Iron

Iron helps red blood cell development, making them carry oxygen to other cells more effectively. A lack of iron in a child’s diet can lead to amenia.

💪 Iron can be found in:


  • Eggs
  • Fatty fish
  • Green leafy vegetables
  • Lean red meat
  • Legumes

Have Your Entire Family Help You With the Groceries!

  • Share your list with family members, so they can help build grocery lists together
  • Live updates means you can instantly see what has been added, removed, or checked off. No more duplicates!
  • Include detailed item information, such as description, quantity and weight, and even photos. Always get the right product
  • Make unlimited custom items and categories to organize yourself for those big family ocassions
  • Keep your family on-budget by adding prices to items

Calcium and Vitamin D

Both calcium and vitamin D are essential for healthy bone growth and development.

🥛🥚 Calcium and vitamin D can be found in:


  • Dairy products
  • Eggs
  • Fatty fish
  • Tofu

Healthy Fat

Healthy fat helps build nerve systems and aids brain development. It also helps to boost metabolism.

🥑 Healthy fat can be found in:


  • Avocados
  • Fatty fish
  • Healthy cooking oil
  • Nuts
  • Seeds

Vitamin C

If you could name only one vitamin, it’s probably this one. We all need vitamin C to help build our immune systems and healing ability. But it also nourishes the brain and aids its development, as well as enhances the absorption of iron.

🍊 Vitamin C can be found in:


  • Fresh fruit
  • Fresh vegetables

grocery list for kids - attractive#3 Make Food Look Attractive

It’s all about the presentation! No-one likes to eat odd or unappetizing-looking food. Children especially. So, you need to make sure what you serve to your children looks good enough to wolf down without any fussing or complaining.

Even healthy food, which children might turn their noses up at, will be munched on if it looks great.

While there are plenty of examples online of parents who have done amazing things with their children’s’ food, not every parent has that amount of time to do things like cut apple slices into the shape a fish, or cookie-cut countless banana stars.

grocery list for kids - attractive 2However, you can keep food attractive to children by keeping dishes colorful. You can also find food that is great for kids and is playful to eat. String cheese and fruit strips are great examples of healthy but fun food.

Also, you can try and find healthy alternatives to their favorite food, should they want to enjoy something more appealing, such as paleo snickerdoodle cookies.

grocery list for kids - paleoShould My Kids Go Paleo?

This is a question very few people have probably asked, but it’s actually a good one. The answer?

Yes!

While the first thing that comes to mind about the paleo diet might be that it’s some fad weight loss diet, many of the recipes for a paleo diet are actually perfect for feeding children.

Why?

Because paleo food tends to be high in protein and healthy fat and very low in unhealthy fat and simple carbohydrates. Unlike other popular diets, paleo also encourages the eating of fiber and vitamin-rich fruit and vegetables.

However, you still need to ensure that your children are getting a balanced diet, and that might mean not keeping them on a strict paleo diet. But many paleo food, snacks, and meals are perfect for keeping children healthy and energetic.

Your Healthy Grocery List for Kids

Healthy Grocery List for Kids 🛒📃👼

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Meat and Fish

  • Chicken
  • Fatty fish
    • Mackerel
    • Salmon
    • Sardines
    • Tuna
  • Lean beef
  • Turkey

Eggs and Dairy

  • Eggs
  • Cheese
  • Milk
  • Tofu
  • Yogurt

Fruit

  • Apples
  • Bananas
  • Blueberries
  • Grapes
  • Kiwi
  • Mango
  • Oranges
  • Pears
  • Raspberries
  • Strawberries
  • Watermelon

Healthy oil

  • Canola oil
  • Flaxseed/linseed oil
  • Olive oil
  • Rapeseed oil

Vegetables

  • Avocados
  • Bell peppers
  • Broccoli
  • Carrots
  • Cucumbers
  • Kale
  • Pumpkin
  • Legumes
    • Chickpeas
    • Baked beans
    • Black beans
    • Black-eyed peas
    • Peas
    • Red kidney beans
    • White beans
  • Lettuce
  • Tomato
  • Spinach
  • Sweetcorn
  • Sweet potatoes
  • Zucchini/courgettes

Grains and Pasta

  • Brown rice
  • Buckwheat
  • Bulgar wheat
  • Seeds
    • Chia seeds
    • Linseed
    • Pumpkin seeds
    • Sunflower seeds
  • Wholegrain pasta
  • Whole wheat bread
  • Whole wheat couscous

Snacks

  • Fruit strips
  • Nuts
    • Brazil nuts
    • Cashew nuts
    • Pistachios
    • Walnuts
  • String cheese
Do you have any tips for making food appealing and fun? Did you know how important vitamin D was to your children? Are you considering feeding your children more paleo food? Let us know in the comments.
healthy grocery list for kids - template

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