How to Build a Balanced Plate for Your Child: A Holistic Approach to Nourishing Every Bite.

As a holistic nutritionist and mother, I know firsthand how challenging it can be to feed your little ones in a way that nourishes their growing bodies and supports their overall health. It's even harder when your child is a picky eater who may be more inclined to reject anything that looks too "healthy." But fear not—creating a balanced plate for your child that is rich in protein, healthy fats, fibre, and other essential nutrients doesn’t have to be difficult, and it doesn’t have to involve processed foods or compromising on flavour!

At From Roots to You, I believe that nourishing your children starts with providing them with nutrient-dense, whole foods that support their gut health, emotional wellness, and development. With these core principles in mind, here’s a simple, holistic approach to building a balanced plate that suits all kids, even the pickiest eaters.

1. Start with Good Fats

Healthy fats are a crucial part of a balanced plate because they help support brain development, regulate hormones, and maintain energy levels throughout the day. But the key is choosing healthy sources of fat. Here are a few options that kids love:

• Avocados: A creamy, delicious way to add healthy fats to your child’s plate. You can serve them as slices, mashed on whole grain toast, or even blended into smoothies.

• Nuts and Nut Butters: Almonds, walnuts, cashews, and peanut butter are great fat sources. Nut butter can be spread on fruits, vegetables, or whole-grain crackers for a kid-friendly snack.

• Olive Oil: Drizzle it over roasted vegetables, pasta, or salads to bring in some healthy monounsaturated fats.

• 
  

By incorporating good fats into your child’s plate, you are setting them up for sustained energy and a nourished body.

2. Don’t Skip Protein

Protein is vital for your child’s growth, muscle development, and immune function. It helps keep them feeling fuller for longer and stabilizes their blood sugar, preventing those dreaded sugar crashes. For protein sources that are as clean as they are tasty, try:

• Eggs: Scrambled, boiled, or in an omelette, eggs are a fantastic protein source. They’re quick to cook, nutrient-rich, and incredibly versatile.

• Chicken or Turkey: Lean poultry is packed with protein and can be served grilled, baked, or in homemade nuggets.

• Legumes and Beans: Lentils, chickpeas, and black beans are excellent plant-based protein options. They're also high in fibre, which is great for gut health.

• Greek Yogurt: Full-fat, unsweetened Greek yogurt offers a creamy source of protein and is rich in probiotics, promoting a healthy gut.

• 
  

3. Include Fibre-Rich Carbs

Carbohydrates are often viewed with suspicion, but not all carbs are created equal! The trick is to focus on nutrient-dense, whole-food sources of fibre that support gut health and keep digestion running smoothly. High-fibre carbs also help maintain steady energy levels and can prevent blood sugar spikes, which is essential for your child’s health. Look to include:

• Whole Grains: Brown rice, quinoa, oats, and whole-wheat pasta are excellent fibre-rich choices.

• Sweet Potatoes: Rich in vitamins and minerals, sweet potatoes are high in both fibre and antioxidants. Plus, they’re naturally sweet, which makes them a hit with kids.

• Vegetables: Dark leafy greens like spinach, kale, and broccoli are not only rich in fibre but also in vitamins and minerals. You can sneak these into smoothies, stir-fries, or even baked goods for a sneaky nutrient boost.

• 
  

4. Incorporate Vegetables for Vital Nutrients

Vegetables are packed with the vitamins and minerals needed to fuel your child’s growth and development. Although some kids may resist eating them, there are ways to make them more appealing:

• Roast or Air-Fry Veggies: A little olive oil and seasoning can turn even the most reluctant veggie-eater into a fan. Roasted carrots, zucchini, or Brussels sprouts are often more palatable for picky eaters.

• Sneak Veggies into Sauces: Puree spinach or carrots and add them to pasta sauces, soups, or smoothies. It’s a great way to get those essential greens into their diet without a fuss.

• Create Veggie-Based Dips: Try hummus, guacamole, or yogurt-based veggie dips. These can turn carrots, cucumber, and celery into a fun snack.

• 
  

5. Gut Health-Friendly Ingredients

As part of a holistic, nourishing approach to nutrition, supporting gut health is key. A healthy gut can improve mood, enhance digestion, boost immunity, and even help prevent illness. Here are some ways to make your child’s plate gut-friendly:

• Fermented Foods: Foods like kefir, kimchi, sauerkraut, and miso are great sources of probiotics, which support gut health.

• Prebiotic Foods: Bananas, garlic, onions, and leeks are rich in prebiotics, which feed the healthy bacteria in the gut.

• Bone Broth: This nutrient-dense food is known for supporting gut lining and healing the digestive system. You can use it as a base for soups or stews.

• 
  

6. Balance is Key

When building your child’s plate, the goal is balance—offering a variety of whole, unprocessed foods that work synergistically to nourish their bodies. A balanced plate will consist of a lean protein, healthy fats, fibre-rich carbohydrates, and plenty of colorful veggies.

Here’s an example of a balanced, kid-friendly meal:

• Grilled chicken breast (protein)

• Roasted sweet potatoes (fibre and carbs)

• Steamed broccoli with olive oil (healthy fats, fibre, and nutrients)

• A side of guacamole (good fats and gut-friendly)

• 
  

Final Thoughts

Building a balanced plate for your child doesn't need to be complicated. The key is focusing on whole, unprocessed foods that are rich in healthy fats, protein, fibre, and gut-supportive nutrients. By making these simple swaps and creating balanced meals, you’ll be nourishing your child’s body and mind while supporting their long-term health.

Remember, each child’s needs are unique, so feel free to adjust the suggestions to suit your family’s preferences. With time and patience, even the pickiest eaters can begin to appreciate and enjoy the benefits of wholesome, nutrient-dense meals.

At From Roots to You, our mission is to provide you with the tools to nourish both your children and yourself in a way that feels empowering, holistic, and deeply connected to nature. By embracing whole foods and balanced meals, you are taking the first step toward a healthier, more vibrant family.

Let’s raise our little ones with the nourishing foods they deserve—starting with their very own balanced plate!