Superfoods for Your Student

It can be difficult to make sure your child is getting the complete nutrition she needs. However, by simply maximizing the number of “superfoods” in her diet, you can increase her vitamins, minerals, fiber, and healthy fats. Here are ten nutritious foods for your child to enjoy.


What’s not to love about these sweet fruits brimming with vitamins, fiber, and antioxidants? During out-of-season months, look for frozen berries to use in oatmeal and smoothies, or freeze-dried ones for snacks!


Fish and seafood are a fantastic source of DHA, an omega-3 fatty acid that benefits brain development. If your child doesn’t love fresh wild salmon or tuna, try shrimp for a milder flavor and softer texture. For pickier eaters, use seafood in pasta salad to help blend tastes.


Seeds offer good fats, magnesium, protein, and fiber. Sprinkle them on soups or salads and use them in baking and smoothies. Remember, flax seeds must be ground to be digested, and all seeds are best stored in the fridge (with the exception of chia seeds, which can be stored in a cupboard and used whole).

Leafy Greens

Leafy greens are rich in iron, calcium, fiber, vitamin C, omega-3 fatty acids, and folate. Your children may argue that the flavor isn’t worth it. However, the trick is to pair greens with delicious sauces and seasoning.


Two tablespoons provide nearly half of a preschooler’s daily protein. Nuts also have magnesium, vitamin B, and healthy fats. Rather than serving whole nuts, consider offering this superfood as a spread. Almond, cashew, and walnut butters are nutritious and fun to try in a sandwich or smoothie!

The Color Orange

If your child is not a fan of sweet potatoes, squash, or carrots, sweet fruits like mangoes and cantaloupe are great choices. They offer the same boosts of vitamins A and C, potassium, and lycopene.

Whole Grains

Whole grains range from brown rice and whole-wheat pasta to quinoa, buckwheat, and amaranth. They reduce the risk of chronic disease and boost nutrition. If your children have a hard time with healthier options, start with white-refined items and slowly incorporate larger ratios of whole grains.


Sneak more water into your child’s diet by giving her snacks like watermelon, oranges, and cucumber. Along with the added hydration, your child also receives fiber, vitamins, and minerals!

Plain Yogurt

Plain yogurt is full of beneficial bacteria, protein, and calcium. Beware of “kid-friendly” yogurts with added sugar or fruit puree. You can add honey, agave, or jam to plain yogurt to help your child make the taste transition.


Oatmeal provides long-lasting energy, fiber, iron, and protein. Let your child decorate his bowl with fruit, nuts, honey, maple syrup, or even brown sugar.

The Orlando Catholic school’s blog page has helpful hints for parents to encourage their children to excel academically, spiritually, and socially. To learn more about private schools in Orlando, contact us at 407-246-4800.