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Raising Fit Kids: Healthy Nurtition, Exercise, and Weight

  This content is selected and controlled by WebMD's editorial staff in collaboration with Sanford Health Systems.

Want your family to eat healthier? It all starts with a healthy grocery shopping list. If your cupboards and fridge contain mostly healthy foods, everyone in the family is likely to eat better.

Surprisingly, healthier eating can lower grocery bills too. It's true that ready-to-eat meals and packaged foods save time, but they can cost more and some have too much salt and fat.

Follow these tips to get the most nutrition bang for your buck.

Stock Up With Staples

These pantry basics will give the foundation you need for better family nutrition at home.

- Fresh, frozen, canned, or dried fruits and vegetables

  • Canned: Look for low-sodium vegetables and low-sugar or no-added-sugar fruits.
  • Frozen: Use what you need for a meal, then put the rest of the bag back in the freezer.
  • Dried: Check the label for and avoid added sugar, especially on fruits.

- Whole grains, such as whole wheat bread, brown rice, and non-instant oatmeal

Steel-cut oatmeal costs just pennies per ounce and is a good source of fiber.

- Beans, lentils, and peas

Packed with protein and other nutrients, they're a great way to stretch your food dollar. Save! Use them in everything from soups to chili to burritos. Packaged dried beans cost less but take some planning to cook. Low-sodium canned beans are another option. Rinse canned beans to lower sodium even more.

- Nuts like almonds, pecans, pistachios, and walnuts

- Lean meats, poultry, fish, and eggs

- Low-fat or nonfat milk, yogurt, cheese, and other dairy products

Children under the age of 2 should have whole milk unless there is a family history of obesity, heart disease, or high cholesterol. Then the American Academy of Pediatrics recommends 2% milk from 12 months to 2 years of age.

Buy Healthy Snacks

How to keep your kids from going overboard on chips, cookies, and other snacks? Make it easy to find the healthy stuff.

Keep these healthy options on the center shelf of the fridge:

  • cut-up fruit
  • baby carrots and low-fat ranch dip
  • string cheese
  • hard-boiled eggs
  • low-fat yogurt

And these on the counter:

  • dried fruit and nut mix
  • pretzels
  • whole-grain crackers and peanut butter

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