Lesson 4: How to Sneak in Healthy Foods

how to sneak in healthy foods



  • Add fruit to your child’s cereal
  • Grind up nuts and seeds and sprinkle half a teaspoon over their cereal
  • Use an alternative to milk such as coconut, oat or almond milk
  • Buy sugar-free cereals and use honey or monk fruit to sweeten


  • Switch to a whole grain or gluten-free version of your current bread. Udi’s has a very tasty gluten-free bread!
  • Use almond butter or avocados for topping
  • Sprinkle ground up nuts and seeds on top


  • Switch to whole grain flour, quinoa or almond flour
  • Add a teaspoon of chia seeds or almond butter to the batter
  • Top with bananas or berries and use 100% real maple syrup instead of syrups with corn syrup.

Main Dishes


  • Add finely chopped or grated vegetables to your sauce
  • Use ground turkey instead of ground beef in your sauce
  • Use bone broth as the sauce base

Nachos and tacos

  • Serve organic corn chips with guacamole for dipping
  • Create a taco bar with lots of options making it fun


  • Use a gluten-free crust
  • Make your own sugar-free sauce with healthy herbs and spices
  • Add finely chopped veggies to your pizza
  • Get your child involved in the prep



  • Add a protein powder to your child's smoothie
  • Add a veggie powder or powdered vitamin to a berry banana smoothie (they won’t know!)
  • Use an alternative to cow’s milk or use water to make smoothies

Other snacks

  • Hide grated veggies such as carrot and zucchini in all baked treats
  • Instead of boxes snacks offer hard-boiled eggs, cheese, celery with almond butter, dairy-free yogurt or nuts

Keep this in mind...

If your child has been a picky eater for a while, it is important to understand that it might take a while before you start seeing results. Just be sure not to give up and keep at it. Your child might just surprise you by growing up to be the kid who eats everything! Ultimately you are in control of what gets supplied in your pantry and your refrigerator. Don’t keep junk foods in the house, purchase only foods you want your family to eat. Be fair of course. Everyone enjoys eating foods they love. The key is to understand the difference between staples and an indulgences.