The Most Overlooked Mineral for Picky Eaters (And How to Work It In Gently)

Picky eating can look different from kiddo to kiddo, but for many, especially in the toddler years, it looks a lot like a strong preference for carbohydrate foods. This may include food like crackers, noodles, breads, etc., and while those foods certainly provide much-needed energy and some additional nutrients, they may be lacking in others. 

If you are dealing with a picky eater (who isn’t to a certain degree, really?!), you've likely thought about how to meet their needs for nutrients such as protein, iron or fiber, but there is one mineral you may not have thought about yet. 

Magnesium is a mineral with many important jobs in the body including maintaining muscle function, energy production and building strong bones. It’s found in a variety of different foods such as leafy greens, beans, whole grains, almonds and chia seeds. Maybe not the most picky eater friendly list. 

But you can still work magnesium-rich foods into a picky eaters diet if you get a bit creative. Here are a few ways to do so:

Blend up a smoothie

I’m pretty sure it’s a fact that kids will try almost anything in smoothie form, so lean into that! There are many magnesium-rich foods you can incorporate into smoothies including peanut butter, spinach, bananas and chia seeds. 

Decorate some toast

Whole wheat bread and peanut butter (as well as other nut and seed butters) both contain magnesium and provide the base for a fun food activity. Set out some sliced fruit or some chia seeds (also magnesium rich!) and let them decorate the top of the toast before eating. 

Build your own yogurt or oatmeal bowl 

Starting with magnesium-rich yogurt or oatmeal as the base, let your kids add their favorite toppings to make a delicious and nutritious meal or snack. Toppings may include fruit, granola, nut or seed butter, almonds, pumpkin seeds, chia seeds and -- don’t forget the chocolate chips!

Summary

Magnesium is often an overlooked nutrient for picky eaters, but it doesn’t have to be. Try incorporating magnesium-rich foods into your kiddo’s diet with smoothies, toast or yogurt bowls.