Foods and Supplements I Feed My Kids
I get a lot of questions about what our family eats and what supplements we take. For the most part our food stays the same, but our supplements change based on seasonal and targeted health needs (allergies, gut health, hormones, viruses, etc).
Check out the food and food strategies I use with my family and the supplements we are currently taking.
*updated 8/22
Meals
Breakfast
⭐️Strategy: Eat eggs 3-4 days a week
We do this in a variety of ways: scrambled eggs, omelettes, egg-in-a-hole, sheet-pan eggs*, breakfast tacos, hard boiled eggs, 3-ingredient pancakes, egg muffins or, my new favorite, high protein egg casserole. Sometimes instead of making it in casserole form, I make it into egg patties using these silicone molds which are perfect for making breakfast sandwiches. These are handy for an on-the-go option. I often send one with my son to eat after is early morning football practice. (I’ve also been buying these keto breakfast sandwiches for something to have in a pinch).
We often add sides like bacon, sausage, fruit, or homemade gluten-free muffins/bread to our eggs.
*Sheet pan eggs are a great way to cook bacon and eggs with no muss-fuss. Here’s how you do it:
Line a sheet pan with foil or parchment paper (you can also cook directly on the sheet if you are trying to avoid extra aluminum!). Place bacon on pan and cook in oven at 350 for 20 minutes or so (check for doneness/preferred crispiness). Remove from oven, take bacon off sheet pan, pour off some bacon grease but leave enough grease on the the pan to coat it. Crack eggs directly into bacon grease on the pan and put back into the oven to cook for 10-15 minutes. Again, check often for preferred level of done (over easy or hard).
On days we’re not eating eggs we have things like:
Avocado Chocolate Pudding with added collagen powder
Oatmeal with added collagen powder
Granola (I love Purely Elizabeth)
Yogurt and fruit/nuts (organic, full fat dairy or alternative if dairy-free)
gluten-free pancakes (either homemade with GF flour or Paleo Pancakes)
Lunch
⭐️Strategy: Pick protein first and don’t add too many carbohydrate foods
Step 1: Pick the protein: lunch meat (like Applegate Farms), hot dog (Applegate Farms), tuna fish, leftover hamburger patties or steak, other dinner leftovers, soup, cheese sticks
Step 2: Add veggie and/or fruit: (pick your kids’ favorites) my kids like peppers, carrots, cucumbers and all fruits
Step 3: Other sides: chips (like Boulder Canyon or Jackson’s Honest), nonGMO tortilla chips, plantain chips or GF pretzels
Step 4: Dessert: Enjoy Life chocolate chips, Trader Joe’s peppermint patties, GF cookie, homemade treat
You can also refer to my post: Kids Lunch Box Strategy and we love using Planetbox!
⭐️Snacks
Strategy: Their snacks are often carby - it’s why I try to keep carbs balanced the rest of the day so they’re not overloading on carbs, messing up blood sugar, and overdriving insulin.
Their favorites: trail mix, granola, popcorn, rice cakes with nut butter or Justin’s hazelnut butter (cleaner version of Nutella), apples, cheese sticks. They like Sneaky Chocolate Smoothie, Chickpea Cookie Dough dip and Monster Cookie Energy Balls (we use chocolate chips instead of M&Ms).
⭐️Dinner
Strategy: Get plenty of real food and keep macronutrients balanced. We keep it simple, traditional and doable!
Weekly regulars:
🌮Taco Tuesday - traditional tacos or fish tacos (on nonGMO or grain-free taco shells)
🍕Pizza Friday - (we buy GF crusts or make our own and add toppings)
🍔Weekend Hamburgers (usually bunless)
We get into a rhythm of Taco Tuesday, Pizza Friday, Weekend Hamburgers. (We usually make extra hamburgers so there will be leftovers to pack lunches.) The great thing is that I can easily tweak to stay within my Feast 2 Fast® health goals. If we are sugar detoxing - I eat taco salad, portobello mushroom pizza (mushroom with toppings like pesto and goat cheese) and bunless hamburger.
Other favorites:
Roast with potatoes, onions and carrots
Steak, chicken, salmon or shrimp with a starchy carb (potato, rice, GF pasta) and veggies
Soups - chicken “zoodle,” tortilla soup, taco soup, potato soup, beef and vegetable soup
Stir fry
Meatloaf
Chicken Parmesan
Nachos
⭐️Drinks
Lots of water
Live Soda, Zevia or Lemonade (my kids can chose one of these per day)
Sparkling Waters (Perrier, Pellegrino, Rambler)
Supplements
I order supplements through Fullscript and it’s where I send all of my clients to order too. It’s an online dispensary with both professional and consumer-level brands at discounted prices. It is usually a better price than what you can find at the store or on Amazon. You can access a Fullscript account and all of my Favorites here.
Here’s what I’m doing with my kids now (updated 8/22).
Liver Capsules
Fish Oil
Probiotic
Liquid Minerals (Cellcore)
Magnesium
Binder (Cellcore)
Liver
I use Liver Capsules as a multi-vitamin. Liver is full of amino acids, Vit A and B vitamins. It’s a great source of B12. And, because it’s food-sourced, your body uses it very efficiently. We use Perfect Desiccated Liver and Vital Proteins Grass-Fed Liver Capsules We use these every other day.
Fish Oil
I cycle fish oil on and off throughout the year. Just like my family doesn’t eat enough actual liver, they also do not eat enough of the fish highest in Omega-3 fatty acids (sardines, anchovies, mackerel and salmon) which are wonderful brain food and anti-inflammatory.
I use these: Biotics Biomega 1000, Rosita’s Cod Liver Oil, Wiley’s Fish Oil (see these options plus more on Fullscript). We use them on the days we don’t take the liver pills.
Probiotics
We take probiotics regularly. I like using a spore-based probiotic most of the time.
I use these: Just Thrive (use CHELSEA15 for 15% off) and Megaspore (Fullscript)
Vitamin D
We lay off Vitamin D in the summer because we get a lot of sun. But as we move into the cooler seasons, we add it back in. I typically use Bio D Mulsion Forte but have several options we cycle through which you can find on Fullscript.
Liquid Trace Minerals
So many people are mineral deficient due to depleted soil (depleted soil → depleted plants → depleted food → depleted body). This, in and of itself, can cause severe health problems. We use CT Minerals from Cellcore or you can get something like Trace Minerals.
Magnesium
This has been a regular bedtime supplement in our house for a very long time. We keep it on the nightstand and either use the spray, lotion or a supplement before bed. I use these: Biotics Mg-Zyme, Jigsaw Magnesium SRT, Magnesium Oil/Cream (All options on Fullscript)
I should also note that my daughter can not yet swallow pills or capsules so she is not taking the liver. I have liquid or chewable options for most everything else and you can find those on Fullscript in my kids category.
Hope you find this helpful! You might also be interested in my Master Wellness and Supplement List which is a go-to list of all of my favorite supplements. You can download that by going here. Let me know if you have any questions!