Nutrition For Kids: Why Shawn Johnson Created Beam Kids
When it comes to kids' nutrition, there’s a lot of conflicting advice and myths out there. However, understanding the basics of child nutrition is essential for helping kids grow strong, healthy, and full of energy. It’s not just about following rules—it’s about making informed, thoughtful choices that support lifelong wellness.
A balanced diet plays a crucial role in a child's development. It provides the necessary nutrients for energy, brain function, and healthy growth. When kids get the right nutrients, they’re more likely to stay focused at school, feel energized throughout the day, and build the foundation for long-term health.
However, we all know that getting kids to eat their vegetables can feel like an Olympian feat—but with Beam Kids Green Superpowder, designed by 4-time medalist Shawn Johnson, it’s now a treat for them and simple for you. Here’s everything you need to know about your kids’ nutrition and how to make sure they’re getting everything they need.
Understanding the Importance of Nutrition for Kids
What your child eats today has a direct impact on their health tomorrow. Kids' bodies are growing and changing constantly, which means they need consistent nourishment to develop strong muscles, bones, and healthy organs. Proper nutrition helps fuel their physical activities, supports brain function, and builds the foundation for a lifetime of good health.
Each day, aim to include a variety of nutrients in their meals. Protein is essential for growth and repair, while carbohydrates provide the energy needed for everything from playground adventures to staying focused in class. Healthy fats support brain development, and vitamins and minerals play key roles in boosting the immune system and maintaining overall health.
Most children tend to enjoy foods that are colorful and fun. Fruit salads, smoothie bowls, or even veggie sticks served with a dip can be an exciting way to pack in those essential nutrients. By presenting meals in new and creative ways, you encourage them to try different flavors and build a positive relationship with healthy food.
It's also important to remember that every child has unique needs. For example, a child who plays sports and is more physically active might require more carbohydrates for energy, while another might need extra iron to support growth. Consulting with a pediatrician or healthcare professional can help personalize your child's nutrition plan to ensure they’re getting exactly what they need.
Why Shawn Johnson Created Beam Kids
Olympic Gold medalist and former gymnast Shawn Johnson is known for emphasizing a balanced and sustainable approach to nutrition, focusing on whole foods and intuitive eating to fuel her body and support her active lifestyle as a mom.
As a mother of three, Shawn struggled to find a single product for her children that met all their nutritional needs. Most options available were limited to greens, probiotics, or vitamins, but none offered a comprehensive solution. Determined to fill this gap, she partnered with Beam, pediatricians, and health experts to create a green superpowder for kids, an all-in-one kids’ formula packed with greens, prebiotics, probiotics, and essential vitamins and minerals.
With its delicious Chocolate Milk flavor, Beam Kids is designed for children ages 3 and up to support kids' growth, immunity, digestion, and focus. This makes it a game-changer for families seeking convenient and effective nutrition. By turning nutrition into a simple and enjoyable part of daily routines, Beam Kids has become a trusted solution for busy families.
Key Nutrients Every Child Needs
Fueling your child’s growth and development doesn’t need to be complicated, but it does require a range of nutrients that support everything from brain function to muscle growth.
The key is balance and taking inspiration from public figures like Olympic medalist and mom Shawn Johnson, who emphasizes nourishing family meals.
For families looking for an extra boost, Beam’s greens superpowder for kids offers a convenient way to supplement a child’s diet. Ingredients like kale, spinach, and fruit extracts can help fill in any gaps and ensure your child is getting all the nutrients they need to thrive.
Proteins
Lean proteins are essential for growth and repair in all age groups, supporting everything from muscle development to digestion. Foods like lean meats, eggs, tofu, beans, and lentils are great sources of protein.
If you’re a fan of batch cooking, consider grilling extra chicken or turkey to use throughout the week in school lunches or quick dinners. For kids who aren’t big meat eaters, try options like lentil soups, bean burritos, or veggie burgers. By including a variety of protein-rich foods, you’ll help your child stay active, strong, and focused.
Carbohydrates
Carbohydrates are your child’s primary source of energy. Choosing whole grains like oats, brown rice, and whole wheat bread ensures they get more fiber and nutrients compared to refined grains. Pairing these grains with fruits and vegetables helps maintain steady energy levels throughout the day.
A bowl of oatmeal topped with apple slices or berries makes for a nutritious, satisfying breakfast. For lunch, a whole wheat sandwich with carrot sticks or cucumber rounds on the side provides a well-rounded meal that keeps kids full and energized.
Fats
Healthy fats are crucial for brain development and hormone regulation. Unsaturated fats from foods like avocados, nuts, and salmon are the best choices. If you’re concerned about the fat content in your child’s diet, don’t worry—moderation is key, and these healthy fats are essential for overall well-being.
Try offering nut butter, a handful of almonds, or baked salmon as part of your child’s meals. These healthy fats will support their brain growth and keep them feeling satisfied.
Vitamins and Minerals
Vitamins and minerals play a critical role in maintaining your child’s overall health. Vitamin C helps with iron absorption, while vitamin D works with calcium to build strong bones. Citrus fruits, dairy, and leafy greens are excellent sources of these essential micronutrients.
If your child isn’t a fan of vegetables, there are fun ways to sneak them into their diet—like adding pureed spinach into a smoothie or blending carrots into a soup. Creating playful shapes with cut veggies can also make mealtime more enjoyable and encourage kids to try new foods. Beam’s Kids are another great way to incorporate extra vitamins and minerals into their diet in a kid-approved chocolatey way.
Healthy Eating Habits for Children
Building healthy eating habits early on is one of the best ways to set children up for a lifetime of good nutrition. When kids see wholesome foods as the norm, they’re more likely to make these choices themselves. The key is making healthy eating fun, easy, and part of everyday life. Kids are naturally curious, and when they’re introduced to a variety of flavors and textures, they develop a more balanced palate.
Meal Planning
One simple strategy to make healthy eating easier is planning a weekly menu. You don’t need to overcomplicate things. Meals like turkey sandwiches with spinach, homemade veggie pizza, or pasta with a tomato-based sauce are simple, nutritious options. A helpful rule of thumb is to include at least one fruit and one vegetable with every meal.
You can even make it a fun family challenge by tracking servings on a chart and coloring in each food group as they go. This small step encourages kids to take responsibility for their food choices while making healthy eating a game.
Encouraging a Balanced Diet
Balance is the foundation of healthy eating. By including a variety of foods in each meal, children get the nutrients they need to grow and thrive. Proteins, carbohydrates, healthy fats, and fruits or dairy as snacks each play a unique role in their development. Whole grains like oats and brown rice boost fiber intake, while legumes like beans and lentils provide a great protein punch.
Watching portion sizes, especially with sugary treats, helps children learn moderation while still allowing them to enjoy an occasional dessert. This balanced approach fosters a healthy relationship with food and an internal sense of balance.
As caregivers, your enthusiasm about food matters, too. Children who see adults enjoying fruits, vegetables, and nutrient-dense foods are more likely to follow suit, eat healthy meals, and enjoy them. Mealtime conversations that connect food to growth, energy, and play can help children understand the importance of what they’re eating. It’s not just about nourishing their bodies; it’s about giving them the energy they need to thrive.
Smart Snacking
Snacking is a big part of a child’s daily diet, often contributing more calories than parents realize. While it’s easy to grab cookies or chips, offering healthier alternatives that don't have too many added sugars is just as simple. Keeping a container of pre-cut fruits and veggies in the fridge makes it easy for kids to grab a nutritious snack.
Try pairing apple slices with peanut butter, offering a small cup of yogurt, or blending up a quick smoothie or fruit juice with fresh berries. Providing a variety of snack options helps keep things interesting and prevents boredom with the same old snacks.
Fun Ways to Teach Kids About Nutrition
Teaching kids about nutrition doesn’t have to be a boring lecture – it can be an exciting adventure! When nutrition is presented as fun and engaging, kids are more likely to embrace healthy habits. Children who learn basic nutrition concepts early on are often more open to trying new foods and flavors as they grow. The goal is to make nutrition something they’re curious about, not just a set of rules.
Talk About It
Start by making nutrition part of the conversation in everyday life. Using colorful charts, posters, or pictures of balanced meals can make the concept more visual and easy for children to grasp. Plus, offering focused time during the week to talk about how each nutrient supports the body can spark interest.
For example, explaining how protein helps muscles grow or how vegetables keep us strong can help kids connect the dots between food and their health.
Interactive Games and Activities
Kids love challenges, and nutrition can be the perfect subject for a friendly competition. For example, you can turn a trip around the kitchen into a scavenger hunt, where they have to find fruits, vegetables, grains, proteins, or dairy. Set a timer and offer a small reward for each item they identify, making it a fun and educational game. Another idea is to have a “salad-making contest” where each family member adds their favorite colorful ingredients, like carrots, bell peppers, or spinach, to create the most vibrant salad. This can help children appreciate the variety of healthy foods while making them excited about eating their creations.
Grow Your Own Greens
Growing food at home, even if it’s just a small herb or tomato plant, can also be a powerful learning tool.
Kids can see firsthand how food grows from seeds to a meal, fostering a deeper connection to fresh produce. It’s also a great way to teach responsibility and patience as they care for their plant and watch it flourish.
Cooking Together as a Family
Inviting children into the kitchen is a fantastic way to teach them about nutrition while building their confidence and skills. Younger children can help by stirring batter or measuring ingredients, which also introduces them to basic math concepts like counting and fractions. As kids grow older, they can assist with tasks like chopping soft produce (under supervision), helping them develop fine motor skills and an understanding of how to prepare meals.
Cooking together also shows kids that meals don’t just magically appear – they take planning, effort, and creativity. By working together, children feel a sense of pride in the process and are often more open to tasting the dishes they helped make. Over time, this involvement in meal preparation can help kids develop a lifelong appreciation for healthy eating.
Creating a Healthier Future with Good Nutrition
Creating healthy eating habits for kids doesn't require perfection—small, consistent improvements can make a big difference over time. When families make a habit of planning meals and having open conversations about food, children build a healthier relationship with eating. These small steps encourage balanced choices and make it easier to stick to nourishing routines, even amidst the busyness of daily life.
Occasional treats are part of a healthy, balanced lifestyle. It’s about finding the right mix of structure and flexibility to keep meals enjoyable without the stress. With thoughtful planning, caregivers can offer a variety of nutritious options without overwhelming their schedules or budgets. It’s about progress, not perfection.
For families looking to streamline nutrition, Beam Kids offers a simple solution. This delicious kid-friendly supplement drink combines greens, probiotics, and vitamins to support growth, immunity, digestion, and focus—helping fill the gaps in a child’s diet with ease. With this convenient and tasty addition to your routine, you can help ensure your kids are getting the nutrients they need to thrive.
Frequently Asked Questions (FAQs):
What is the best nutrition for a child?
A balanced diet includes protein, fruits, vegetables, grains, and dairy. Varying the types of food (fresh, canned, frozen, or dried) helps keep meals interesting and nutritionally complete.
What are nutritional needs for children?
Nutritional needs vary by age, but children generally need a mix of vitamins, minerals, carbohydrates, proteins, and healthy fats. As children grow and become more active, their caloric needs will increase.
What should a kid eat in a day?
A healthy day of eating includes foods from all five food groups: fruits, vegetables, grains, proteins, and dairy. Limit foods high in sugar, saturated fat, and salt to maintain balance.
What is the healthiest meal for kids?
Meals like porridge with fruit, macaroni cheese with veggies, salmon egg-fried rice, or spinach and lentil dhal are all great, nutritious options. Feel free to adapt these dishes to your child’s preferences and dietary needs.
What inspired Shawn Johnson to partner with Beam on this product?
Shawn struggled to find a product that could provide her kids with the nutrients they needed in a form they’d love. After seeing the success of Beam’s adult greens, she worked with Matt Lombardi to create a kids’ formula that combined health, taste, and science.
