As a dad, one of my biggest goals is making sure my 4-year-old son stays healthy and strong. Luckily, he gets a lot of good home-cooked meals from his grandma — real food made from scratch. But the truth is, life isn’t always perfectly homemade.
He’s a normal kid — he loves Happy Meals, burgers, chicken nuggets, and simple dinners like rice, chicken, and broccoli. He’s also a huge fan of raspberries and bananas.
I started thinking: how do I make sure my 4 year old is still getting the nutrition he needs to grow, stay energized, and stay healthy — even on the days when fast food and easy meals happen?
That led me to do some real research on how to keep kids healthy in real life, not just in theory. In this post, I’m breaking down what I’ve learned about kids’ nutrition, where gaps can happen, and some of the best ways (and best products) to fill those gaps without stressing out — because progress matters a lot more than perfection.
Why Nutrition Matters for Kids Ages 4–10
The ages between 4 and 10 are some of the most important years for a child’s physical and mental development. Their brains are growing fast, their bodies are building strong bones and muscles, and their immune systems are learning to fight off everyday germs.
Good nutrition during this stage lays the foundation for how they grow, how they feel, and even how they perform at school or on the playground. It’s not just about calories — it’s about making sure they’re getting the right nutrients consistently, even when life is busy and meals aren’t perfect.
Where Nutritional Gaps Happen
Even when kids are eating decent meals most of the time, important nutrients can slip through the cracks. Some of the most common reasons include:
- Picky eating — refusing vegetables or proteins
- Busy schedules — quick meals replacing balanced plates
- Processed foods sneaking in — nuggets, fries, packaged snacks
- Limited variety — kids eating the same foods over and over
That’s why it’s important to have simple strategies — and sometimes extra support — to help their bodies thrive.
Easy, Healthy Snacks for Real Life
Here are realistic, dad-proof snack ideas that actually work:
Fresh Raspberries, Bananas, and Blueberries
- Why it’s good: Loaded with vitamin C, fiber, antioxidants, and water.
- How to make it easy: Buy pre-washed berries. Portion into small snack containers on Sunday. Store at kid-level in the fridge for grab-and-go.
- How to portion: Add about a half cup of berries per container.
- Bonus Tip: Bananas are even easier — no prep needed! Just buy a bunch and leave them out on the counter.
Yogurt with Chia Seeds
- Why it’s good: Protein, calcium, probiotics from yogurt + fiber, omega-3s from chia.
- How to make it easy: Single-serve yogurts (preferably whole milk, low sugar). Stir in 1 teaspoon of chia seeds at snack time.
- How to portion: Keep yogurts in original cups, or scoop about 3/4 cup into a medium container if using bulk yogurt.
- On-the-go: Pre-stir yogurt cups and carry them in a cooler bag.
Mini Turkey and Cheese Roll-Ups
- Why it’s good: Protein + calcium in a fun, easy-to-eat form.
- How to make it easy: Roll turkey around a cheese stick. Pre-make a batch of 10–15 and store them in a big container.
- How to portion: 2–3 roll-ups per snack container.
Squeezable Fruit and Veggie Pouches
- Why it’s good: Sneak in fruits and veggies with no battles.
- How to make it easy: Buy organic no-added-sugar pouches. Toss one into your bag before leaving the house.
- Portioning: No portioning needed — they are pre-portioned!
Healthy Snack Bars (Kid-Friendly)
- Why it’s good: Quick energy, portable, kid-approved.
- How to make it easy: Look for bars with 5+ grams protein and under 8g sugar.
- Portioning: No portioning needed — just grab and go!
- Top Picks: CLIF Kid ZBar, IQBAR Brain and Body Plant Protein Bars.
Hard-Boiled Eggs
- Why it’s good: Complete protein, healthy fats, vitamins.
- How to make it easy: Boil a batch Sunday. Peel ahead for ultra-fast snacks.
- How to portion: 1–2 hard-boiled eggs per snack container.
Smart Supplement Basics for Kids
Even with good foods and snacks, supplements can quietly help fill any gaps. Here’s what I personally focus on:
A Good Multivitamin
- Covers: Vitamin D, zinc, B vitamins, iron.
- What to look for: Natural absorbable forms (methylated B vitamins), Low junk (no dyes).
- Top Picks: MaryRuth’s Organic Kids Multivitamin Gummies, SmartyPants Kids Formula Gummies.
Omega-3 (DHA + EPA)
- Critical for: Brain development, focus, and mood.
- Top Picks: Nordic Naturals Children’s DHA Liquid, Barlean’s Omega Pals Citrus Smoothie.
- Dad Hack: Mix liquid omega-3s into smoothies or yogurt.
Probiotic for Gut Health
- Gut health = Immune system strength, digestion, mood.
- Top Picks: Llama Naturals Probiotic, Renzo’s Kids Probiotic Melty Tabs.
- Dad Hack: Sneak tasteless probiotics into smoothies or oatmeal.
“Dad-Proof” Sunday Meal and Snack Prep Plan
Containers You’ll Want
- 10–15 small snack containers (5–8 oz size)
- 3–5 medium containers for mixed mini-meals
- Recommended: Sistema To-Go snack containers (stack nicely, kid-friendly colors, and easy for kids to open without help)
Weekly Grocery List
- 2–3 different fruits: blueberries, raspberries, strawberries, bananas, apples
- 2–3 protein options: turkey slices, string cheese, yogurt, hard-boiled eggs
- Healthy fat options: nut butter, chia seeds
- Optional veggies: baby carrots, cucumber sticks
- Healthy snack bars (optional backup)
Sunday Prep (Takes 45–60 minutes)
- Wash berries, portion into 6–8 snack containers (1/2 cup berries each)
- Slice 2–3 apples, sprinkle with lemon juice, portion into 2–3 containers
- Roll 10–15 turkey & cheese roll-ups, pack 2–3 per container
- Hard-boil 6 eggs, peel, and portion 1–2 per container
- Bananas require no prep — just have them ready on the counter!
Final Thoughts: Progress Over Perfection
At the end of the day, keeping kids healthy isn’t about being perfect. It’s about building small habits that add up over time — even when life gets busy, messy, and full of drive-thru runs.
Offering simple, healthy snacks most of the time, finding a few smart supplements to back it up, and encouraging your kids to enjoy good food — that’s what really makes the difference.
I’m just a dad learning as I go, trying to give my 4-year-old the best foundation I can. And if you’re reading this, you’re probably doing the same — and that already makes you a great parent.
Keep it simple. Keep it real. One snack, one good habit, one day at a time.
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Disclaimer
This post is for informational purposes only and is not intended as medical advice. Always consult your pediatrician or healthcare provider before starting any new supplements or major dietary changes for your child.
Devin Brundell is the founder of Brundell Co., a wellness platform dedicated to natural healing, lifestyle medicine, and intentional living. He holds a Bachelor’s degree in Business Management from Southwest Minnesota State University (SMSU) and a Bachelor’s in Holistic Health Sciences from Quantum University. Devin is also finalizing certification as a Board Certified Holistic Health Practitioner through the AADP. His mission is to empower others to reclaim health through practical tools, clean living, and purpose-driven change — one intentional choice at a time.