Enter kids’ vitamins—the seemingly perfect insurance policy to ensure your kiddo meets their nutrient needs. But once you jump online, the options can feel a tad overwhelming. Aside from the sheer number of products available, it’s not always easy to separate quality vitamins from those you should probably skip.

Which is why we took the guesswork out to help you make the best choice for your family—including a dive into whether your child would actually benefit from a daily multivitamin. Below you’ll find our picks for the best vitamins for kids—plus what to look for when shopping—to help your child get the nutrients they need.

Related: Confession: I’m a dietitian and feeding my daughter is a struggle

Do kids need to take vitamins?

Food should always be the foundation for your child’s nutrition. Offering a variety of foods—brightly colored produce, whole grains, proteins, and nourishing fats—from an early age provides essential vitamins and minerals and models healthy behaviors that last well into adulthood (even if they only throw the food on the floor for now). The American Academy of Pediatrics says that most children who eat balanced diets don’t need vitamin supplements.

Related: Do I need to give my baby vitamins?

So not all kids need to take vitamins, but some research (and what you’ve probably observed in your own kitchen) suggests many kids don’t eat the recommended amounts of fresh fruit and veggies.¹ Picky eaters who only eat a handful of foods, or who don’t eat many fruits and veggies, may also benefit from taking a multivitamin (sometimes this only means taking a supplement short-term until your kiddo starts accepting more foods).

Kids who follow vegan or vegetarian diets and those who cannot absorb nutrients due to gut problems or specific medical conditions also need supplemental vitamins. Check in with your pediatrician if you aren’t sure, but vitamins can be helpful to fill in nutrient gaps.

Related: Study shows kids who eat more fruits and veggies have better mental health

What to look for in a kid’s vitamin

When choosing the best vitamins for kids, there are a few things to consider. To start, third-party testing (independent lab testing for quality and safety) checks to ensure the product is free from contaminants and that what the manufacturers say is in the product is actually there.

Check the label

Just as you’d check a food label for additives like artificial sweeteners, flavors or colors, reading a vitamin’s ingredient list can help weed out those with questionable ingredients. Dietitians, nutritionists and healthcare practitioners agree that the best kids vitamins leave these extras out.

Identify the dosage

Make sure to also check for age-appropriate dosing. A vitamin for a toddler will provide different amounts of nutrients than one for older children. Some products can be given to both age groups, but the dosage is different—important since you don’t want to give more than your child needs. Some nutrients, like the fat-soluble vitamins A, D, E, and K, can be toxic in high doses.

Related: I’m a nutritionist: These are my 5 favorite prenatal vitamins

Assess the iron content

Another nutrient of concern is iron. Many children’s vitamins purposely don’t include iron because it can be hard on the stomach or toxic in too high amounts. Your pediatrician can help identify what’s a safe level for your kiddo. If your doctor recommends an iron supplement for your child and it’s not part of their vitamin, there are special iron supplements for kids that specifically contain the mineral in an easy-to-absorb form.

Here are our 5 choices for the best vitamins for kids

Hiya

• $30

1. Kids Daily Multivitamin

Ages: 2 and older

Dosage: 1 tablet daily

Hiya Kids Daily Multivitamin is a chewable, non-gummy vitamin sweetened with monk fruit and mannitol instead of sugar. Free from artificial colors, flavors, or sweeteners, the brand uses a blend of powdered organic fruits and vegetables to create a product with 15 essential nutrients. It’s gluten-free, vegan, GMO-free, and safe for allergies. Plus, the subscription-based service conveniently ships to your door. The vitamins come with a fun glass bottle and stickers kids can use to personalize.

SHOP

First Day

• $36

2. Kids Daily Essential

Ages: 4 and older

Dosage: 2 gummies daily

First Day Kids Daily Essential is another direct-to-consumer vitamin that uses fruits and vegetables to source nutrients. The gummies are flavored with orange and strawberries for natural flavoring and coloring—so no artificial ingredients here either. Each gummy contains 1 gram of sugar (2 grams per serving) which is still much less than most of the other gummy vitamins on the market. First Day purposely includes fewer nutrients in amounts less than the daily value for the vitamins. They believe most kids get at least some of the vitamins they need from food, making this a good choice for parents who want to fill in the gaps without overdoing it.

SHOP

SmartyPants

• $24.69

3. Organic Kids Formula

Ages: 4 and older (a Toddler Formula is also available for 2- to 3-year-olds)

Dosage: 4 gummies daily

SmartyPants vitamins are designed to meet most of your child’s nutrient needs and offer different options depending on age or if you prefer organic ingredients. The Kids Formula and Organic Kids Formula vary slightly in the nutrients they provide, but both stand out because they include omega-3 to support brain health. Sweetened with cane sugar, SmartyPants gummies are GMO-free and don’t contain artificial colors or flavors. Although these vitamins have a tad more sugar than the others (5 grams per serving), they are available in different flavors so kids can choose their favorite.

SHOP

Ritual

• $30

4. Essential for Kids Multivitamin

Ages: 4 to 12

Dosage: 3 gummies daily

Ritual Essential for Kids Multivitamin is a sugar-free gummy that provides 12 nutrients to support brain, heart, and bone health. The gummies are sweetened with monk fruit with no artificial sweeteners. They are also gluten-free and non-GMO and come in a yummy orange flavor. DHA, an omega-3 essential for brain development, and prebiotic fiber for gut health are great additions to Ritual’s product that are missing from most kids’ vitamins on the market.

SHOP

Thorne

• $36

5. Kids Multi+

Ages: 4 to 12

Dosage: 1 disc daily

If the texture of chewable tablets or gummies isn’t your child’s preference, Thorne’s Kids Multi+ is a great option. It’s a strawberry-kiwi-flavored dissolvable disc that dissolves in water, smoothies, or even yogurt. Thorne uses highly tested and bioavailable ingredients and includes omega-3 fatty acids from vegan sources. It also contains two unique phytonutrients, lutein and zeaxanthin, that research suggests can protect eyes against blue light exposure from screens. It’s sugar-free and sweetened with stevia and xylitol, a sugar alcohol that may benefit your child’s teeth.

SHOP

Sources

Łuszczki E, Sobek G, Bartosiewicz A, et al. Analysis of Fruit and Vegetable Consumption by Children in School Canteens Depending on Selected Sociodemographic Factors. Medicina (Kaunas). 2019;55(7):397. Published 2019 Jul 22. doi:10.3390/medicina55070397

Roberts JE, Dennison J. The Photobiology of Lutein and Zeaxanthin in the Eye. J Ophthalmol. 2015;2015:687173. doi:10.1155/2015/687173

Source(s)

I knew from my work with my patients that I wanted to challenge diet culture and be a cycle-breaker in terms of my own previous roller-coaster relationship with food. I also knew that in order to do so, there were certain evidence-based interventions I could use to help my son have a balanced relationship with food.

While I do not have all of the answers, I do feel like this specialty knowledge has helped me lay a strong foundation. The following are tenets I try to keep in mind as I introduce food to my son.

7 tips to help your children have a healthy relationship with food

1. Build balanced meals

Balanced meals incorporate food from all major nutrient groups (i.e. starches, proteins, fats, fruits and vegetables). One thing I have consistently heard from dietitians that I work with on our team is that it is important to not cut out major food groups because they all play an important role in our body’s homeostasis. If you cut out carbohydrates your energy will completely tank. If you cut out fat you will have a hard time feeling full.

Related: 15 proven ways to get your kids to eat healthier meals

2. Help kids become aware of and honor their hunger and fullness cues

The good news is, kids are incredibly naturally in touch with their hunger and fullness cues. In this way, our jobs as parents can look like following their lead with what they already naturally know how to do (“It looks like you are finished with lunch now, is your belly full?”) This can also look like modeling for them what reflecting on your own hunger and fullness cues look like (“Mama’s stomach is rumbling, I think I am ready for dinner.”) My son has a rare disease where it can be extremely dangerous for him to not eat, so trust me, I understand the anxiety that comes when kids do not eat when we want them to. But it is so important to teach kids to be able to be in touch with their bodies’ natural hunger and fullness cues.

3. Teach kids that “all foods fit” and “no foods are bad foods”

These are common phrases in eating disorder treatment that I really love. As I start to think about incorporating things like candy and sugar in the future, I want to incorporate them into his intake in a way where they are not considered “forbidden” or “bad foods.”

Research shows that the more we are taught to restrict a food, the more likely we are to think about it and crave it. This is why I generally recommend not making things like candy or sugar off-limits to kids, and not classifying them as “unhealthy” or “bad foods” when talking about them.

4. Break up the loaded concept of categorizing foods as “healthy” and “unhealthy”

Yes, as a mom I would like my son to eat his vegetables and have his sweet treats in moderation, as most moms would. But what is healthy for one family or kid may look different to another. I work with many families where kiddos have ARFID (Avoidant Restrictive Food Intake Disorder).

Kids with this disorder have what I think of as excessively picky eating, due to a variety of reasons. For these families, a normal day of intake may look like mostly carbs and processed foods, because that is all they will eat. And for them, that is keeping their weight stable and helping them get as much nutrition as possible.

5. Help kids understand what specific foods do for their body

Instead of a more fear-and guilt-based approach of teaching that foods are “bad” or “unhealthy,” instead, focus on what specific foods do for your child’s body. Carbs give us energy. Fat fuels our brain. Protein boosts our muscles.

Related: These 6 words transformed my picky eaters

6. Give kids permission to find joy in food

Help kids appreciate the joy that can come with food, while at the same time teaching them other ways to self-soothe and not use food to cope with tough feelings and emotions.

Food does not just fuel our body, it is also deeply tied to tradition, culture, and our daily lives. It is OK to find joy in food while at the same time having other skills to cope with our feelings so we do not use food to numb them.

7. Encourage age-appropriate knowledge and education around misleading food and diet culture

With my own son, my goal is not just to empower him to have a balanced relationship with food, but to also be armed against the world of diet culture and predatory marketing. When he is younger, this may look like teaching him that all bodies are good bodies and not to comment on other people’s bodies, as well as modeling those behaviors myself.

Research shows that parents of kids who resisted engaging in “fat talk” had kids who were less likely to engage in disordered eating behaviors. When kids are older, this may look like cultivating a more advanced understanding of who profits off of teaching us that our bodies are not good enough.

Sources

Lydecker JA, Riley KE, Grilo CM. Associations of parents’ self, child, and other “fat talk” with child eating behaviors and weight. International Journal of Eating Disorders. 2018 Jun;51(6):527-34.

Mann T, Ward A. Forbidden fruit: Does thinking about a prohibited food lead to its consumption?. International Journal of Eating Disorders. 2001 Apr 1;29(3):319-27. doi:10.1016/S0306-4603(98)00049-5

They did find, however, that children eating a vegetarian diet had higher odds of being underweight—something the researchers say parents should know when planning meals. 

The lowdown on raising vegetarian kids

The study was centered on 8,907 Canadian children between the ages of 6 months and 8 years old. The team collected data from 2008 to 2019.

“On average, children with a vegetarian diet in this study seem to have similar growth and nutrition as children without vegetarian diet. This is great news for the increasing number of parents who are choosing vegetarian diets for children,” Jonathon Maguire, MD, FRCPC, MSc, lead author of the study and a pediatrician at St. Michael’s Hospital of Unity Health Toronto, tells Motherly. 

“However, there was a small increase in underweight, which says to me that we need to be thoughtful about vegetarian diets for children who are having difficulty with weight gain,” he adds.

Vegetarian kids had a similar mean body mass index (BMI), height, iron, vitamin D and cholesterol levels compared to their meat-eating counterparts, the authors say.

Related: Raising a vegetarian baby

There was no link between the diets and being overweight or obese, but again, there was a risk for being underweight. That can be a sign that a diet doesn’t meet the child’s nutritional needs, so the authors stress that parents talk to their healthcare providers about proper nutrition. 

One limit of the study is that the authors didn’t look at what, exactly, the kids were eating. Perhaps knowing the quality of the diet could lead to stronger correlations.

Plant-based eating outcomes in kids

In the past, findings on vegetarian (and vegan) eating have been mixed in terms of growth outcomes and nutritional adequacy. 

“Plant-based dietary patterns are recognized as a healthy eating pattern due to increased intake of fruits, vegetables, fiber, whole grains and reduced saturated fat,” Dr. Maguire says. 

“However, few studies have evaluated the impact of vegetarian diets on childhood growth and nutritional status. Vegetarian diets appear to be appropriate for most children,” he adds.

Related: 15 vegetarian school lunch ideas that kids will gobble up

Some parents who avoid animal foods may struggle to adequately ensure the child gets missing nutrients that can come from meat, like iron, calcium and B12, Sharon Palmer, MSFS, RDN, a California-based dietitian who specializes in plant-based eating, tells Motherly.

“There is often this attitude that the body will find a way to get its nutrients, but that’s simply not true,” she says. “However, plant-based diets—if planned well—can meet the needs of children of all ages and even have health bonuses.”

Research shows that plant-based kids can have lower risks of childhood obesity and biomarkers of chronic disease even during childhood, and this benefit extends to their adult life, Palmer points out.

Meal planning for kids’ plant-based eating 

Here are a few of Palmer’s tips to make sure your child is receiving proper nutrition:

• Don’t nix refined grains. “Unlike the recommendations for adults, plant-based kids may need to have more refined foods, as the amount of bulk and fiber in a plant-based diet based solely on whole plant foods—grains, beans, fruits, veggies, nuts, seeds—can fill them up too quickly and they may have a hard time getting in enough calories,” Palmer explains. “It’s OK to have more refined foods, such as some of the grains being refined, more oils and fats in the diet. It’s also important to have good sources of protein at each meal, including tofu, nuts, seeds, peanuts and pulses,” she says.

• Be choosy with milk. Pick a nutrient-rich plant milk, Palmer says. She recommends a fortified (calcium, vitamin D) soy milk for children. 

• Supplement when needed. Kids who don’t eat meat should also take certain supplements, especially B12. Make sure they get enough calcium, vitamin D, iron, zinc and iodine through diet, fortified foods and supplements, if needed. Omega-3 fatty acids (often found in fatty fish or fortified cow’s milk) are essential for their brains, so include sources of plant-based omega 3 (ALA), and in addition, supplements of long-chain DHA/EPA. 

Palmer says supplements must be adjusted for age needs, so talking to a doctor or nutritionist can help. “Choose one who is familiar with plant-based diets,” she adds.

The verdict on vegetarian eating

Most parents who choose vegetarian diets for children have experience with vegetarian diets themselves. “So they make wise decisions for their children. When unsure, most parents seek help from their healthcare providers,” Dr. Maguire says.

Despite the positive results, Dr. Maguire says they have been met with skepticism. “There still seems to be a view that there is something not right about vegetarian diets for children,” he says. But data from his group and others’ show that most children on vegetarian diets are doing fine.  

“However, I think we need to be thoughtful about vegetarian diets when it comes to children with underweight who are struggling with gaining weight appropriately,” Dr. Maguire warns. 

Sources

Elliott LJ, Keown-Stoneman CD, Birken CS, Jenkins DJ, Borkhoff CM, Maguire JL, TARGet KIDS! COLLABORATION. Vegetarian Diet, Growth, and Nutrition in Early Childhood: A Longitudinal Cohort Study. Pediatrics. 2022 May. doi:10.1542/peds.2021-052598

Hackett A, Nathan I. Is a Vegetarian Diet Adequate for Children?. Nutrition and Health. 1998;12(3):189-195. doi:10.1177/026010609801200304

Macknin M, Stegmeier N, Thomas A, Worley S, Li L, Hazen SL, Tang WW. Three healthy eating patterns and cardiovascular disease risk markers in 9 to 18 year olds with body mass index> 95%: a randomized trial. Clinical Pediatrics. 2021 Oct;60(11-12):474-84. doi:10.1177/00099228211044841

O’Connell J, et al. Growth of Vegetarian Children: The Farm Study. Pediatrics. 1989. doi:10.1542/peds.84.3.475

Schürmann S, Kersting M, Alexy U. Vegetarian diets in children: a systematic review. European Journal of Nutrition. 2017 Aug;56(5):1797-817.

iron

Related Stories

Food

Food that provides iron for the plant-based family

Children's Health

Do I need to give my baby vitamins? A dietitian shares what you need to know

Health & Wellness

A little praise helps toddlers brush their teeth for longer, study finds

Though I like to think my son is a special unicorn in all sorts of ways, I know from my shared laments with other parents that his eating habits, as specific as they are, aren’t all that unique—at least for many American kids (culture has a big influence on our food preferences). In fact, there’s no shortage of ink spilled about how to feed toddlers and young children whose eating patterns, like my son’s, don’t deviate much from staples like macaroni and cheese, flavored yogurt, and fruit (give or take maybe a chicken nugget or hot dog).

It made me wonder: Why do kids love the foods they love? Was society imposing these food preferences on our kids, or did they burst forth from their mothers’ bodies craving fluorescent orange cheddar, buttered noodles, and bananas?

The answer is kind of the latter.

Babies are born with a preference for sweet and salty flavors

If you think about a typical toddler’s favorite foods, many of them have either sweet (fruit, juice, flavored yogurt, and anything sweetened) or salty (cheese, chicken nuggets, hot dogs) flavor profiles. Meanwhile, their oft-shunned foods (hi, green veggies) tend to be bitter. Scientists believe this has evolutionary roots.

Studies show that babies have a biological predisposition for sweet tastes before they’re even born. And there’s a purpose for this. While you may associate sweetness with sugar-sweetened junk food (not exactly a survival imperative), sugar is an easy form of energy, which young children need. “If you’re developing, you have energy needs,” says Rachel Herz, PhD, senses and emotion scientist and author of Why You Eat What You Eat.

In addition to signifying calories and carbohydrates, sweetness is a predominant taste signal for human milk, says Julie Mennella, PhD, researcher at Monell Chemical Senses Center. So an infant’s hankering for sweetness primes them to like breast milk. But children don’t outgrow this preference once they leave infancy. Throughout childhood, kids gravitate toward sweetness, which could explain a toddler’s preference for sweet foods, like fruit, juice, or flavored yogurt.

So what about other American kid favorites that aren’t sweet, like cheese, chicken nuggets, or hot dogs? Part of the appeal could be their salty flavor profile. Children prefer a higher concentration of salt than adults. This too serves an evolutionary purpose. Saltiness is a signal for protein, Herz says. Plus, it’s a mineral that our bodies need to function.

On the flip side, there’s a lot of nature behind a child’s reluctance to eat vegetables, which sometimes have a bitter flavor. “In nature things that are bitter tend to be poisonous, so it’s advantageous to not to be consuming bitter foods. Having these predispositions are helping with survival,” Herz says.

Texture and color factor into food preferences too

Of course, taste isn’t the only factor that influences a child’s food choices. Though less researched, a food’s texture and color may also play a role. Children are naturally neophobic, meaning they’re apprehensive about new foods. To a mild degree, this is adaptive, Herz says, because it steers them away from unfamiliar foods that could be poisonous.

Along these lines, a slimy, crunchy or uneven texture (think: yogurt with fruit chunks in it) can raise a child’s red flags. “Texture can be a signal for food that could be contaminated,” Herz says. “If you were eating something and detected grains of dirt or sand, you know you shouldn’t probably eat it. Likewise, if you’re eating something with little bits, your reaction is to be cautious. That’s connected to biology.” This could make the unnaturally smooth texture of processed meats, like chicken nuggets or hotdogs, more appealing than the less predictable consistency of a real chicken breast or piece of pork.

Color too may be a signifier. Children may show a preference for foods that are white, such as rice, plain pasta, or bread because they perceive them to be “safe.” As far as why kids love the vibrant orange and yellow of processed cheeses, “foods that are yellow have been shown to make people happier,” Herz says.

Of course, those survival instincts only go so far in modern times—especially when you want your child to actually get the vitamins, minerals and nutrients they need. Enter: ChildLife Essentials, which uses all-natural, non-GMO ingredients in their extensive line of vitamins, multivitamins and supplements tailored specifically for babies, children and teens. 

Even if your child continues to push away the kale and salmon you put on their dinner plate, ChildLife Essentials can help you feel confident their nutritional needs are still being met.

How to expand a toddler’s picky palate

Despite the fact that there’s a biological basis for flavor preferences, they aren’t set in stone. One of the best ways to raise an adventurous eater is to start ’em young. “When introducing solids, expose a baby often to bitter vegetables, fish, and spicy foods — foods that most toddlers would refuse,” says Dr. Natalie Muth, MD, RD, a pediatrician and registered dietitian based in California.

But what about those of us for whom babyhood is a mere memory? Is all hope lost?

Not quite. Food preferences will evolve over time, independent of how we parent. Though our partiality to sweet and salty foods lingers through childhood, it lessens with age. For instance, if you ask a four-to-six-year-old to sweeten a drink to their preferred level of sweetness, they’ll put in 12 sugar cubes, while an adult would add only seven, Herz says.

Parents can also help shape and broaden their children’s picky palates in a number of ways, as well:

Prioritize exposure over clean plates. For a parent desperate for a child to try new foods, the sight of a barely-touched plate can be stressful. But Muth urges moms and dads to try not to fret.

“Be as relaxed as possible about offering a food they’ll probably reject,” she says. “Don’t be so invested in whether they eat or not. Focus more on exposure,” she says.

It can take 15 to 20 exposures for a kid to come around on a food. The key is that they’re trying it. “They don’t have to chew and swallow,” Muth says, it just has to touch their tongue.”

Make food more appealing. Rather than forcing toddlers to try new things, “the key is to find tricks to make them want to try the food out of their own volition,” Muth says. A few ways to drum up interest in new foods include getting kids involved with meal prep or letting them pick out foods at the store. Or you could gussy up a disliked food by cutting it into a fun shape or putting it in a bag covered in stickers.

Try ‘bridging.’ Strategically bridge the gap between your child’s likes and dislikes. Start with a food your child likes and use it to introduce a food that either has a similar flavor but different texture or a different flavor and similar texture.

For example, if your child likes french fries, offer sweet potato or zucchini fries because they have the same texture, Muth suggests. Or, if your child likes sweet potato fries, you could introduce them to mashed sweet potatoes, which feature the same flavors, but a different texture.

If that goes well, move to similarly prepared but gradually less sweet foods, such as mashed squash or mashed carrots.

Pair likes with dislikes. Bring your kids around to bitter-tasting foods by serving them with sweet or salty flavors (depending on what they like). Add cheese sauce to broccoli to make it more alluring. “Once they like that, progressively take off more cheese, until they’ve transitioned to eating it plain,” Muth says.

Model an enjoyment of eating. One thing that becomes more important with age that may influence flavor preferences from a psychological perspective is the social context of eating, Herz says. A meal becomes more than meat and veggies on a plate when it becomes associated with having fun or being surrounded by loved ones. Parents can nurture this by showing their kids just how enjoyable eating can be when everyone sits down for family dinners.

This story originally appeared on Apparently.

Story by: Mary Squillance

Related Stories

Toddler Nutrition

What to do when your toddler goes on a food strike

Food

I wanted to make a toddler-friendly butter board–so I made a peanut butter board

Motherly Stories

I felt mom guilt and shame for having a picky eater

Food

3 tips to avoid mealtime struggles with your picky eater

Food

Rainbow sheet pancakes

Health & Wellness

Confession: I’m a dietitian and feeding my daughter is a struggle

Food

These are the best Trader Joe’s snacks for kids — tested and approved by actual kids

Food

23 kid-approved lunch ideas you’ll want to steal

Parenting

5 reasons I’m happy to (still!) breastfeed my toddler

Toddler Nutrition

15 TikTok food hacks that’ll win over snacktime

Safety

This grieving mama has some important advice for other parents

Meal Planning & Shopping

I made the viral baked feta pasta for my toddler and this is what happened

Toddler Nutrition

The scientific reason why your toddler only loves mac and cheese

Toddler Nutrition

No added sugars for kids under 2, per new guidelines

Baby Feeding Guides & Schedules

New baby & toddler feeding guidelines say no added sugar is best

Toddler Nutrition

5 delicious (and easy!) ice cream recipes to make with your toddler

Nutrition

10 positive phrases to help your kids eat less sugar

Our Partners

10 ways to be a positive parent when your child doesn’t want to eat

Toddler Nutrition

Why is my toddler suddenly a picky eater?

Food

8 toddler-friendly foods you can find at the airport

News

4 types of Duncan Hines cake mix are being recalled due to salmonella concerns 🚨

Children's Health

Don’t toss the Cheerios just yet—what you need to know about Glysophate and the EWG findings

Life

15 quick + healthy toddler meal ideas

Food

6 food recalls parents need to know about

Child Nutrition

5 easy ways to help your picky eater get the nutrition they need

Toddler Nutrition

Toddler food safety: 10 choking hazards every parent should be aware of

News

Honey Smacks cereal is being recalled: Here’s what you need to know

Toddler Nutrition

30% of toddlers don’t eat vegetables daily, says new study

Toddler Nutrition

5 tips to eat out with toddlers

Toddler Nutrition

11 ways to help your child overcome picky eating & develop healthy habits

Toddler Health

If your toddler’s acting up, science says his gut bacteria might be to blame

Toddler Nutrition

What if your toddler doesn’t drink milk?

Two studies have found that taking powdered cow colostrum significantly decreases the frequency of recurrent upper respiratory tract infections and reduces the severity of symptoms and illness duration in kids.

What is colostrum?

Human colostrum is packed full of immunologic components like secretory IgA and leukocytes as well as growth factors and nutrients and serves as an infant’s first dose of immune support after birth. 

It’s so beneficial that my own lactation consultant suggested I pump and save as much of the stuff as possible in the 10 days after my son’s birth and freeze it. In the event that my baby got sick sometime in his first six months of life, I could offer him colostrum as an immune system boost. (He did get sick, and I was glad to have the colostrum on hand). Anecdotally, colostrum can be used in the months after birth to stave off infections or support babies when they start to show cold symptoms. 

Related: 6 smart ways to stay healthy when your kids are sick

Research on cow colostrum in kids

Two studies highlight that supplementing kids with powdered cow colostrum, which is homologous to human colostrum—but with even a higher concentration of immune factors—may do the same. 

A 2016 study published in the journal “Medicine” looked at 160 children ages 1 to 6 with recurrent episodes of upper respiratory tract infections (URTI) and/or diarrhea who took 3 grams to 6 grams of bovine colostrum powder dissolved in water daily for four weeks. 

The researchers found that after one month of using bovine colostrum, the number of URTI episodes significantly decreased from an average of 8.2 per month to an average of 3.6 two months later. The number of diarrhea episodes also significantly decreased from an average of 6.1 per month to 3.7 per month after two months. 

A 2010 double-blind, placebo-controlled, randomized study published in the Journal of the Japanese Society of Clinical Nutrition found that kids who took 500 milligrams of bovine colostrum daily for two months had fewer URTI infections and significantly fewer days with severe symptoms than kids in the placebo group. 

Side effects reported in the study were mild and temporary, and only reported in 12 of the 160 patients. Reported side effects included skin rash, itching and diarrhea. Because it is a dairy product, cow colostrum should not be used in kids with a sensitivity or allergy to dairy. 

Related: Does breastfeeding prevent RSV?

How bovine colostrum may help support kids’ immune systems

Bovine colostrum can help support the human immune response not only by being a rich source of immunoglobulin, antibacterial and antiviral factors, but also by serving as an alternative to antibiotics. “This hyperimmune bovine colostrum [BC], rich in targeted IgG, is different from the conventional antimicrobials as it does not disturb the integrity of the gut microflora, nor will it potentially lead to the emergence of new antibiotic-resistant organisms,” say Saad et al (2016.) 

Additionally, “ingesting bovine late colostrum may prevent virus cells from attaching to the larynx and prevent the frequency of onset of URTI,” say Uchida et al (2010.)

“We are in the prime time—cold and flu season—when an increased number of families bring their children in to my office for sick visits because of upper respiratory tract infections [URTIs]. URTIs can cause complications such as sinus infections, ear infections and pneumonia,” says Lauren Crosby, MD, FAAP, pediatrician and scientific advisor for PanTheryx, maker of Life’s First Naturals. “We already know the tremendous health benefits of human colostrum for creating a foundation for an infant’s digestive and immune systems.”

“As I’m sharing more about natural ways to support children’s immune and digestive health with parents and the public in general, cow colostrum is a newer option that has the science to support its safety and use,” Dr. Crosby adds.  

When to take bovine colostrum

Cow colostrum can be used daily during cold and flu season to help ward off illness. Powdered forms mixed with water can be used in kids over 1 year of age.

If your child is dealing with recurrent episodes of URTI or diarrhea, you might want to talk to your doctor about using a low dose of colostrum year-round, and increasing the dose to a therapeutic level if an infection pops up. Before starting any new supplement regimen, talk to your child’s pediatrician. 

Interested in trying bovine colostrum to help prevent colds?

Life's First Naturals

• $19.99

Children's Colostrum Chewables

The children’s colostrum chewables from Life’s First Naturals can be used in kids ages 3 and up, and feature a combination of growth factors, immune factors, prebiotics and proteins.

SHOP

Hi Well

• $49

Premium Kids Propolis Plus Colostrum 180 Tablets

Hi Well uses colostrum from pasture-raised New Zealand cows in combination with propolis, a substance used by honeybees to seal the hive, which also boasts immune benefits.

SHOP

ARMRA

• $39.99

Immune Revival

Founded by a pediatric neurologist, ARMRA Immune Revival is a grassfed colostrum concentrate designed as an immune barrier superfood.

SHOP

Sources

Saad K, Abo-Elela MGM, El-Baseer KAA, et al. Effects of bovine colostrum on recurrent respiratory tract infections and diarrhea in children. Medicine (Baltimore). 2016;95(37):e4560. doi:10.1097/MD.0000000000004560

Uchida K, Yamagucki H, Kawasaki M, Yamashita K, Kaji N. Bovine late colostrum (colostrum 6 or 7 days after parturition) supplement reduces symptoms of upper respiratory tract infection in infant. J. Jpn. Soc. Clin. Nutr. 2010;31:122-7.

A version of this story was originally published on Feb. 10, 2022. It has been updated.

Sure, I hadn’t had my baby yet, but that’s what all the experts said. I had no idea what it was like to painstakingly put together a meal for my child, only to have them reject it. So what if your child throws their labor-intensive homemade dinner on the floor—just keep offering! 

They were probably rolling their eyes.

Fast forward almost a year later, and my baby started solids. I re-read the books and stocked the freezer with homemade options. My child was willing to eat most foods (and still is), and I felt vindicated. Like most new mamas, I questioned nearly everything in those early months, but food and nutrition were my forte. Something I finally felt confident about.

My second child became a picky eater

Parenting humbles us in so many ways. Baby number two came into the world four years later, and this time when it was time to start solids, I was ready. I didn’t have time to make as much of the baby-specific food, so she was exposed to even more flavors and textures as I simply chopped or mashed what the rest of the family was eating.

She seemed to love it all. Until she didn’t. 

One refusal turned to three. Then five. Pretty soon, we were down to a short list of foods. Absolutely no vegetables; they couldn’t even touch the plate. Apples were the only acceptable fruit, and whole wheat anything was off-limits. Even tomato sauce was a no-go.  

I’m hyper-aware of the long-term impact of an early introduction of diet culture and food restriction on children, so I work hard not to label foods good or bad. Instead, we focus on making choices and highlight foods that make us strong, help our brain and heart, or allow us to move our bodies more.

But when my daughter started flat-out refusing all the foods that helped balance out her diet choices, I ignored most of my dietitian training. Forget calmly offering rejected foods; I did everything I taught other parents not to do. I coaxed (OK, begged) her to take just two more bites. I rewarded her eating with dessert. I found myself getting emotionally invested in whether or not my daughter would just try a taste of the dinner I made her.

And surprise, none of it worked, and it only made mealtime more stressful. The more pressure she felt, the less she ate.

I felt like I had utterly failed. 

All the confidence I felt with my first child flew out the window. I was a dietitian, the one who was supposed to teach other parents how to feed their own kiddos. And yet, I had no control and couldn’t even get my daughter to try a new food, let alone accept it.

Even worse, I know too much about food and nutrition. So I stressed about missing nutrients. I even worried she had ARFID (Avoidant Restrictive Food Intake Disorder), an eating disorder in kids that goes way beyond your typical “picky” eater. 

What I’d tell another worried mama of a picky eater now

Some days I was truly baffled at how my daughter continued to grow and remain her funny, vibrant self.

But what would I say to another mama who came to me worried about her child’s eating habits? I’d tell her that the first thing to do would be to connect with her child’s pediatrician to check growth and nutrients of concern like iron. I’d suggest talking to a dietitian specializing in pediatrics to get some extra-individualized support. 

Even further, I’d tell her to look at her child. Are they happy, growing and meeting milestones? If the answer to all is yes, they’re going to be OK.

Motherhood means letting go of expectations

My experience with my daughter is just another reminder of a big parenthood lesson: There’s no one right way to do any of it. 

No two children are the same. I quickly learned that just because you take the exact same path with each child doesn’t mean the result will be the same. What works for one may not (and most likely won’t) work for the other.

My littlest isn’t trying to be difficult (even though she is my fiery little Aries). She is sensitive to smells (which I know ties closely into food aversions), and she absolutely 100% will not do something if she feels pressure. Her refusal to try food isn’t stubbornness. It’s just part of who she is and how she’s made.

So while I can’t completely let go (nutrition is important), I try to recognize that this is just one of those motherhood lessons. We can do everything “right,” but the tiny human standing in front of us may not fit into the typical mold. And that’s just fine.

She’s still not eating everything I give her. But the more I try to understand her needs, the more relaxed I am and the better she does (though this, too, is a work in progress). 

And we are slowly working on it, together, one carrot spear at a time.

Related Stories

Children's Health

Actually, please *do* let your kids play with their food

Child Nutrition

5 easy ways to help your picky eater get the nutrition they need

Toddler Nutrition

The scientific reason why your toddler only loves mac and cheese

As it turns out, begging your child to “just try one bite” is doing more harm than good. Instead, practice taking the pressure off. Recent research shows that letting your kid play with their food—with zero pressure to actually eat it—can help them safely explore new tastes and textures in an anxiety-free environment. Kids learn through play, and bringing that concept to mealtime can be a game-changer for many kids, but especially for kids with sensory challenges or certain food or texture aversions. 

Eating is work, too

According to Simone Emery, a pediatric nutritionist and natural nutrition advocate with Little Bellies, eating is one of the most complex things a child learns. “To execute one swallow, we use 26 muscles and six cranial nerves, along with all five senses and body awareness to interpret a super-highway of information,” she notes. “Eating is a lot of hard work, so it is easy to see how a playful approach can facilitate stress-free habits.”

Bringing play into the picture at snack time and mealtime can help kids get familiar with foods—especially new foods. Letting kids play with food can also decrease anxiety and remove the sense of pressure to eat that children may feel, because it empowers their curiosity, Emery tells Motherly. “Food is less surprising when we play with it first,” she shares.

Recent research supports this. In a study of 62 preschoolers in the UK, researchers divided children into three groups: one group engaged in a sensory play activity that featured edible fruits and vegetables, one group engaged in a non-food sensory activity and the other group looked at pictures of fruits and vegetables. The researchers found that the kids who actually played with the fruits and vegetables ended up tasting and eating more than the kids in the other two groups. 

“To learn about food, you need to get messy,” says Emery.

Avoiding the power struggle

So how can you ensure that a) your kid won’t starve and b) you’re not spending minutes you don’t have making a second meal? Fill their plates with a few foods your child recognizes and already enjoys, plus the addition of just one or two new foods to explore. Then, encourage them to get their hands dirty.

Letting kids touch and handle what’s on their plate with no expectation to actually taste it can depressurize the situation for all involved.

“To learn about food, you need to get messy,” says Emery. That might mean allowing kids the freedom to stack, roll, squash or mash what’s on their plate, all with the aim of just getting comfortable with the idea of a new food and its texture, scent and color. This is especially helpful when introducing foods they haven’t seen before. But allowing kids the space and time to explore here is key, Emery notes. 

Ideally, this food exploration will happen during meal prep and mealtimes, in what Emery calls “play with a contextual learning purpose.” 

And if they happen to taste the food while playing with it? That’s simply an added bonus. 

One more thing: Try not to wipe that cute chin or clean those messy hands until exploratory time is over, Emery adds. In doing so, you’re unwittingly creating a more stressful mealtime dynamic. “Giving the child the opportunity to play, learn and eat whilst you eat alongside them is less stressful, encourages learning and sets up a long term happy relationship with food,” Emery says. 

While yes, table manners are a very valuable skill, those can come in due course. In the meantime, opening your kid up to the wide world of food, and all the sensory experiences that come with it—is incredibly important, especially when they’re young. 

Learn more about picky eaters on The Motherly Podcast

Parent and child feeding roles

“As parents, we need to make sure a child eats correctly through integrating development, nutrition and environmental cues,” says Emery. But kids should have agency in this area, too. 

According to the work of nutritionist and therapist Ellyn Satter, there’s a clear demarcation between the child’s role and the parent’s role when it comes to feeding and eating. Respecting these natural boundaries can make mealtimes easier and more joyous for all involved.

The division of responsibility in feeding for toddlers through adolescents

The Ellyn Satter Institute views these roles as follows:

• The parent or caregiver decides what, when and where to eat
• The child decides whether and how much to eat

Adopting this approach is a helpful reminder that children need to be able to determine for themselves whether they want to eat in the first place—and how much of a food they want to eat.  

Making food fun again

Here are a few fun ways to engage your child in play-based food exploration from Little Bellies. Try out these games at your next snack break or mealtime. 

Sources

Coulthard H, Sealy A. Play with your food! Sensory play is associated with tasting of fruits and vegetables in preschool children. Appetite. 2017 Jun 1;113:84-90.

Sherry Coleman Collins is a registered dietitian, nutritionist, food allergy specialist, and consultant to the National Peanut Board. She’s also a mom and previous foster parent, so she knows it’s not realistic to eat healthy 100% of the time with kiddos. In fact, dessert is a treat that’s never skipped at her house.

On the latest episode of The Motherly Podcast, Collins talks to Motherly co-founder Liz Tenety about setting realistic expectations for healthy eating.

According to Collins, the first thing mamas need to ask themselves while establishing healthy eating habits is “how can we strip things down to the basics?”

To her, that means looking at foods we know to be healthy—like fruits, vegetables, grains, nuts, and seeds—and finding a way to incorporate them into every meal and snack. But of course, living in the real world makes it a little more difficult to adhere to this mission at all times. 

“Fruits and vegetables can sometimes take a little longer to prepare so I might go with a much more simple protein if we’re going to have animal protein or I might go with something very simple, like tofu or cheese as sort of the protein source,” Collins explains to Tenety. “Then we love sweets. We love dessert. We do not skip dessert in my house.”

“We still enjoy those things,” she admits, “so there’s this 80-20 idea that many people have adopted. 80% of the time we eat whole, nutritious, delicious foods and then 20% of the time we enjoy those sweets and treats and convenient foods that can make our life a little easier, but also keep everybody in the house a little happier.”

Elsewhere in the interview, Collins touches on the latest research about allergies and how best to introduce new food to your baby.

After revealing “there are a lot more questions than answers when it comes to food allergies,” she makes it clear that pregnant and breastfeeding mothers should eat a “liberal diet,” as long as it’s foods they like and aren’t allergic to. “There’s no research that supports the idea of withholding or eating any particular food to prevent food allergy, either while you’re pregnant or when you’re breastfeeding,” she assures. On the flipside, if allergies run in your family it’s important to let your pediatrician know as soon as possible.

But if your baby isn’t high-risk, Collins is an advocate for early allergen introduction (with your pediatrician’s blessing, of course), especially with eggs and peanuts. And that can happen as soon as your child is old enough to eat solids.

“One of the beautiful things about doing this allergen introduction is that these allergenic foods are super nutritious,” she says. “They’re delicious, but they’re also packed with nutrition and so getting those foods into the baby’s diet ensures that they’re going to be eating enough protein, that they’re getting lots of other vitamins and minerals that may be hard for them to get from other foods.”

As far as the best way to approach introducing these foods to an infant, Collins says “you can start in a lot of different ways.” 

What she’s found to be effective is a mix of baby led weaning and purees. Just make sure the texture is right. “In the case of peanuts, you don’t want to give a baby whole nuts, that’s not safe,” Collins explains. “You don’t want to give them a big glob of peanut butter, that’s not safe either, but you can take peanut butter, which most households already have anyway, thin it with a little breast milk, formula, and give it to the baby. That’s a perfectly safe way to feed a baby peanuts.”

“You can mix the same kinds of things into puree, so if you’re feeding the baby infant safe cereal, you can add a little bit of peanut butter,” she continues. “Two teaspoons is about what’s considered a serving, so go two teaspoons of peanut butter, mix it into their puree, apple sauce or cereal. Or you can use powdered peanut butter, that’s another safe way to do it. Or you can use puffs, there are a lot of puff products now in the market that have peanuts in them [like Bamba peanut butter puffs], baked into them, and they just melt in the baby’s mouth. Or if the baby’s very young and you want to use that method, you could even melt that with a little bit of breast milk or formula as well.”

To hear more about Collins’ experiences in motherhood and her career, listen to The Motherly Podcast for the full interview.

Best Bars: This Fruit Walks Into a Bar

View this post on Instagram

A post shared by Trader Joe’s (@traderjoes)

Three of my kids ate all six bars in the package before my oldest could snag even one. So: they were a hit. These bars come in tons of flavors, from pumpkin (which they devoured this time) to figs and mango plus blueberry, strawberry and the occasional seasonal special. Kids love these bars, and when they only cost $1.99 for a whole box, this mom is a fan too. 

Also enjoyed: 

• Organic Chocolate Chip Chewy Granola Bars 

Best Cheese: Mini Brie

Of course TJ’s carries individual servings of cheddar and string cheese, but did you know you can also buy tiny hunks of brie too? This brie is not too bright in taste for kids, and still luscious along with crackers (see below) or a crunchy apple.

Best Crackers: TIE! Bite Size Everything Crackers and Organic Garlic Naan

View this post on Instagram

A post shared by @traderjoesfl

“They have everything!” my 12-year-old gushed about the aptly named Everything Crackers. “All the flavors blend so well together.” And she’s not wrong. These little wonders cram all the best flavors of your favorite bagel topping, into each crispy little bite. Also worth a repeat purchase? According to the whole group, it’s Garlic Naan crackers, which look like a miniature version of the famous Indian bread. 

Also enjoyed: 

• Organic Mini Cheese Sandwich Crackers “I love these.” —my nine-year-old
• Pistachio Cranberry Crisps, which are excellent with the mini brie
• Italian Breadsticks with Olive Oil “really crispy” —my seven-year-old

Best Dried Fruit: Mangos

As an actual snack as opposed to a sweet treat, Trader Joe’s dried mangos are hearty enough to fill you up (especially alongside a piece of cheese and/or crackers like those mentioned above). They also take a while to chew through, which is refreshing when it comes to snacks that typically get inhaled faster than you can say, “Yes I brought my own bag.” 

Also enjoyed: 

• Fruit Leather
• Freeze Dried Strawberries
• Banana Chips

Not enjoyed: 

• Plantain chips. “These are NOT bananas!” —my ten-year-old

Best Combo Snack: Hummus Snack Packs with Pita Chips

My 7th grader and I both tried these and would buy them again. And again. This combo had the right ratio of crackers to hummus and the hummus itself was particularly rich and creamy. We both liked the idea of a savory snack that had a little protein boost too.

Best Yogurt: Yogurt Squishers

“Yum,” my seven-year-old gushed. “So fruity!” No need to pack a spoon for these low-fat yogurt tubes. They’re the sweetest thing on this list, teetering on dessert, but so full of strawberry or cherry flavor, I can see why kids love them.

Best Veggie Chips: Crispy Crunchy Broccoli Florets

Who knew broccoli could be so crunchy? That’s because the good people at Trader Joe’s fried this broccoli. In oil. Then sprinkled a dusting of salt so light as to coat each floret without overpowering its flavor (and don’t be so surprised when I say the flavor is indeed great!). My 12-year-old described it like this: “I like these because they’re SUPER crunchy and salty but somehow still kind of good for you.” Even with all the oil and salt you’re still eating broccoli, which, compared to the nutrition in regular potato chips, means coming out on top! 

Also enjoyed: 

• Roasted Seaweed Snack with Salt
• Inner Peas (finally, a veggie chip that isn’t made of potatoes!)

Best Baked Snack: Parmesan Pastry Pups

View this post on Instagram

A post shared by Trader Joe’s (@traderjoes)

Teeny tiny pigs in a blanket that go from frozen to “Wow! Can we eat these every day?” in 20 minutes. We paired them with a sliced apple and a few dried mangos and one box fed all four kids, but I’m sure they’d have loved more.

Related Stories

Food

11 Trader Joe’s dishes that are great when watching TV

Food

7 tasty 3-ingredient baking recipes the whole family will devour

Our Partners

Need a break from cooking? Here are our editors’ favorite ways to lighten the load

We hope you’ll find some great ways to help make lunchtime fun in your house. Whether it’s a new idea for a wrap or simply a snack that your child has yet to try, read on for 20+ great lunch ideas for kids.

View this post on Instagram

A post shared by Amy P | Yummy Toddler Food (@yummytoddlerfood)

View this post on Instagram

A post shared by Dasha (@thatsdashavu)

View this post on Instagram

A post shared by LaLa Lunchbox (Gillian) (@lalalunchbox)

View this post on Instagram

A post shared by Kate Makes Lunch (@katemakeslunch)

View this post on Instagram

A post shared by A little Meal ????????? (@kaylunchbox)

View this post on Instagram

A post shared by KIM ?MINDSET + WEALTH MENTOR (@kim_m_fitzpatrick)

View this post on Instagram

A post shared by Brittanyactivities for kids (@stayathomeactivitymom)

View this post on Instagram

A post shared by LaLa Lunchbox (Gillian) (@lalalunchbox)

View this post on Instagram

A post shared by Simplifying Family Meals (@annasfamilykitchen)

View this post on Instagram

A post shared by LaLa Lunchbox (Gillian) (@lalalunchbox)

View this post on Instagram

A post shared by ʀᴇᴠᴀᴛɪ | ʟɪᴛᴛʟᴇ ꜰᴏᴏᴅɪᴇ ᴅɪᴀʀɪᴇꜱ (@little_foodie_diaries)

View this post on Instagram

A post shared by LaLa Lunchbox (Gillian) (@lalalunchbox)

View this post on Instagram

A post shared by Katie: Bloom Wellness & Yoga (@bloom.wellnessandyoga)

View this post on Instagram

A post shared by Michelle Park (@michellewpark)

View this post on Instagram

A post shared by @presento_bento

View this post on Instagram

A post shared by YUMBOX makes lunches FUN (@yumboxlunch)

View this post on Instagram

A post shared by @presento_bento

View this post on Instagram

A post shared by Fun Lunches Kids Want To Eat! (@thelunchpunch)

View this post on Instagram

A post shared by Alina (@alina_wzt)

View this post on Instagram

A post shared by Cristina Mandeville (@abountifullove)

View this post on Instagram

A post shared by Kate Makes Lunch (@katemakeslunch)

View this post on Instagram

A post shared by Alina (@alina_wzt)

View this post on Instagram

A post shared by LaLa Lunchbox (Gillian) (@lalalunchbox)