Nutrition Tips for Kids

I know it’s rough! What if I promised you that it was easier than you thought and well worth it to pack your own nutrients up in a cute little bento box? I usually pack my boys' lunches in less than 5 minutes. Truth! I do plan it out and prep beforehand, which does take a bit more time, but once I have some of the following washed and cut in my fridge, placing them in the separate compartments in their lunchboxes is easy. Put on your favorite music. Slice, dice and know that your children’s body will thank you! 

So will their taste buds. We are definitely able to change our kids' taste preferences as we add new foods in. 

Instead, replace after school snacks with whole foods like the following:















Dried chickpeas

Hard boiled eggs


Dried coconut


Then we can add some upgraded crunchy snack foods:

Hummus (regular, beet, carrot, spinach, etc.!)

Dark chocolate nibs

Nut or rice crackers

Gluten-free pretzels 

Organic cheese cubes


Plus, some homemade treats ready to go:

Mini quinoa muffins

Protein balls

Chocolate snack bars


A rule in our house is they have to try things three times. If after that, they still dislike the taste, texture, etc. then we table it for now. The key, we have found, is to keep switching it up. If they think they don’t like hummus (most kids usually judge a food before its in their mouths!) then I add some olive oil and herbs on top. Chop up new veggies or give different crackers for it. Sometimes they change their mind and sometimes not. But we need to keep trying, mamas!

Another helpful hint is to make them a part of the fun. I let them pick their own toppings for salads, sauces and snacks. Of course they are all already approved by me, but by giving them options they feel empowered to make decisions. Most times, they enjoy the food more.

I also talk to my kids about why they are not allowed to eat certain foods and why I encourage them to eat others. We talk about the nutrients, how they help our body and why it's important to consume them. They usually have tons of questions, and I have seen them make choices based on those answers. For example, my oldest loves math and blueberries. When I explained to him blueberries will help his brain do math quicker than a lollipop, he chose the real food. 

Keeping these things prepped and ready will make your life SO much easier! Check out the recipes below for a head start. Enjoy them yourself! No better way to convince your kids to love healthy food than to lead my example. It’s easy with these - they are delicious!


Gluten-Free Vegan Quinoa Muffins


Quick and Easy Protein Balls


Roasted Beet and Carrot Hummus 


Chocolate Oatmeal Snack Bars 


Jes Royston is a Nationally Board Certified Health and Wellness Coach. She takes her clients on their own personal journey to wellness. In 2010, she attended school at the Institute for Integrative Nutrition in NYC where she learned a wide array of dietary theories along with their benefits for specific clients. She focuses on digestive wellness, improved diet, detoxification, hormone balance, stress management, mental wellness, healthy weight loss, energy improvement, food cravings, sleep and more. She holds various certifications in Gut Health, Ayurvedic Medicine, Cancer Nutrition, Environmental Medicine and The Science of Well-Being. She considers herself a forever student because the more she can learn, the more she can help her followers. In 2017, she started a nutrition blog along with a Facebook support group called Green Mama Tribe to help weed through the misinformation, helping other moms to make clear, holistic choices for themselves and their families. Jes has transformed this into a full online coaching membership where she continues to support clients from all over the world. She also is part of a functional medicine practice, Advanced Natural Medicine of Jupiter, where she sees clients one-on-one for holistic health coaching.

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