5 Key Tips on Expert Nutrition For Kids

One thing our experts live by: nutrition doesn’t need to be perfect to be powerful. The key is finding simple, consistent ways to support your child’s energy, growth, and focus. “The goal isn’t perfect meals—it’s consistency and confidence,” says Bridget Isaacs, MS, RD. “Even small, repeated nutrition wins can have a big impact on a child’s development, behavior, and long-term health.”

Below are five expert-backed strategies that bring structure and ease to everyday meals and snacks, starting with one of the most important (and misunderstood) nutrients: carbohydrates.

Prioritize Carbs for Energy

Carbohydrates are often misunderstood, but they’re essential for kids’ growth and day-to-day functioning. Carbs provide the primary energy source for both the brain and muscles—which means they’re especially important for school performance and physical activity.

Instead of focusing on restriction, choose whole grains and fiber-rich foods that support steady blood sugar levels and long-lasting energy. Great options include oatmeal, quinoa, brown rice, sweet potatoes, bananas, and berries. These healthy foods are packed with nutrients and can help prevent energy crashes, irritability, or trouble concentrating in class.

Include Protein in Every Meal

Protein is essential for growth, muscle development, and cognitive function. It also helps kids stay fuller longer and supports stable energy levels when paired with carbohydrates.

Easy protein meal prep options that kids tend to enjoy include:

• Greek yogurt with fruit

• Eggs in wraps or sandwiches

• Beans or lentils blended into soups or pasta sauce

• Chicken, tofu, or turkey in grain bowls or stir-fries

• Nut butters with apple slices or whole-grain crackers

If you’re feeding a picky eater, try sneaking in small portions of lean proteins or using creative combos (like hummus on toast or shredded chicken in quesadillas). Alternatively, work with a registered dietitian to help find kid’s meals your picky eater will love while still meeting their nutritional needs. Get started here.

Hydrate Beyond Water

Kids need regular hydration, especially when they're active. While plain water is always the best foundation, hydration also comes from foods and other fluids. High-water fruits like oranges, watermelon, strawberries, and cucumbers help meet hydration needs and offer added vitamins and minerals.

Smoothies are a great way to hydrate while boosting nutrition. Try blending frozen banana, berries, Greek yogurt, and milk or a plant-based alternative for a simple, refreshing option.

After physical activity or on hot days, consider options like coconut water or smoothies with a small pinch of salt to replenish lost electrolytes.

Plan Balanced, Simple Meals That Actually Fit Your Life

You don’t need gourmet meals to meet your kids’ dietary recommendations. What matters most is that each meal offers a mix of nutrients that support growth, mood, and energy. A balanced plate typically includes a grain, a source of protein food, a fruit or vegetable, and a healthy fat. And the best way to prepare? Meal prep with kids of course.

Examples include:

• Sheet-pan chicken with sweet potatoes and broccoli

• Tacos with beans, cheese, and lettuce

• Stir-fried tofu and veggies over brown rice

• Pasta with turkey meat sauce and a side salad

Quick cooking strategies like batch prepping grains or protein ahead of time, planning theme nights, and rotating a few reliable go-to meals can help minimize the mental load.

Make Snacks Work Harder

Snacks can be more than gap-fillers between meals. When done right, they can help regulate caloric intake, maintain focus, and support weight management. “Smart snacks are an underrated tool—they can stabilize blood sugar, fuel concentration, and prevent overeating later,” says Michele D. Rager, DCN, RDN-AP, LDN. “The key is pairing nutrients like fiber, fat, and protein to keep kids fuller, longer.”

Rather than relying on processed foods or sugar-sweetened beverages, aim for snacks that combine fiber, healthy fats, and protein:

• Apple slices with peanut or sunflower seed butter

• Cheese cubes and whole grain crackers

• Mini pita with hummus or guacamole

• Yogurt with flaxseed and berries

• Homemade trail mix with seeds, nuts, and dried fruit (in age-appropriate portions)

Getting your child involved in choosing or preparing snacks is a great way to build independence and reduce picky eating habits. Snack stations in the fridge or pantry can make it easy for kids to grab food packed with nutrients on their own.

Fueling Game Days and Active Mornings

Before sports practices or high-energy activities, fuel your child with easily digestible carbohydrates and a little protein to keep them focused and energized. Afterward, offer recovery meals with both carbs and protein to support muscle repair and replenish energy.

Here’s a quick guide:

Eating well before and after physical activity helps kids avoid crashes, recover faster, and build positive associations with nutrition for kids that support performance.

Meal Planning Tips for Busy Parents

Let’s be real: most parents don’t have hours to plan or cook. But in the US, we’re still falling far short of providing the nutrition our kids deserve. 

The goal when it comes to sustainable nutrition isn’t to be perfect 100% of the time. It’s to have a system that works for your family. 

Try:

• Theme nights (Taco Salad Tuesdays and Pasta Fridays anyone?)

• Prepping double batches and freezing extra portions

• Turning dinner leftovers into lunchbox meals

• Creating a snack bin kids can reach after school

These small tweaks can ease decision fatigue and encourage healthier eating without extra stress.

Download the kids' nutrition checklist:

Remember, Small Changes Make a Big Difference

The most important part of child nutrition is progress, not perfection. Small, consistent improvements (like adding an extra veggie at lunch or choosing a protein-based snack) build powerful habits over time. The key is keeping it simple, flexible, and doable.

Berry Street’s registered dietitians work with families to build plans that meet their needs, preferences, and routines. Whether you’re looking to improve school meals, manage a picky eater, or fuel a young athlete, our team is here to help.

Book a session with a Berry Street dietitian today and create a game plan that helps your child feel their best, on the field, in the classroom, and at the family table.