Making sure your kids get enough essential nutrients from their food and drinks can be challenging. Whether you are on-the-go, have a picky eater, or simply feel stumped on what to offer your kids, these food challenges can become a stress point for many parents. Wholesome, high-quality foods and drinks come in many shapes and forms, but there are a few characteristics that I recommend looking for when choosing options for your kids. Read on to learn how to decipher between empty calories and nutritious options, and one of my top picks for boosting essential nutrients in your kids’ diet.

Protein

Protein is a nutrient that serves many functions in the body, from fluid balance to muscle recovery and growth, hormone synthesis, and pH balance. You’ll often hear a lot about protein for adults, and this nutrient is just as important for your children’s diets. Protein is filling, meaning your kiddo will feel more satiated throughout the day, and it supplies the building blocks for many compounds and processes in the body. Needs will vary depending on gender, age, weight, and activity levels; however, for most kids, each meal and snack should provide some protein.

Many kids don’t care for the texture and flavor of meat and other animal products, while other families choose to follow a plant-based diet. For these reasons, ensuring your child eats enough protein can be challenging. A snack I often recommend for filling this gap is Koia Kids nutrition shakes. These shakes are plant-based and use pea protein as the primary source, making them a great option for plant-based eaters and those who choose to limit dairy. Pea protein is also generally considered easy to digest, appealing to an even broader range of kids.

Carbohydrates

When it comes to carbohydrates, kids typically don’t lack options, but the quality can vary significantly. Not all carbohydrates are created equal, and the types your kids consume can impact their health, feelings of fullness, and energy levels. One of the most common sources of empty calories in kids’ diets is added sugar. While added sugar can fit into an overall balanced diet, excessive intake can harm dental health, lead to blood sugar fluctuations, and leave them hungry and reaching for more snacks.

Fiber is a type of carbohydrate and should be a key component of a healthy diet. It helps maintain stable blood sugar levels, supports digestive regularity, and may improve cardiovascular health. Additionally, fiber is filling, so incorporating it into every meal and snack can help your kids feel satisfied throughout the day. Fiber was a crucial ingredient during the development of these Kids shakes. In collaboration with the Koia team, organic blue agave was chosen as the main fiber source, contributing 4 grams of fiber per carton. You’ll also notice significantly less added sugar in Koia shakes compared to leading kids’ high-protein shakes—specifically, 66% less! This lower sugar content makes these shakes a more nutritious choice for your little one.

 

Micronutrients

No meal is complete without a variety of vitamins and minerals. Whole foods generally offer a great balance of micronutrients, but if your child primarily eats processed foods, they may miss out on these essential nutrients. Vitamins and minerals play numerous roles in the body, supporting the immune system, normal growth and development, and the health of various organs and tissues, including bone, eye, and blood health.

Koia Kids shakes were thoughtfully developed with balanced nutrition in mind. They contain 21 vitamins and minerals and are a good source of 12 micronutrients, including vitamins C, A, E, D, B12, magnesium, and zinc. Beta carotene is also included as an antioxidant that supports cellular health. Additionally, Koia Kids shakes feature an organic fruit and veggie blend with produce like acai, beetroot, spinach, and blueberry, enhancing the nutrient profile while providing a light, natural sweetness.

Providing nutritious food and drink options for your kids supports their overall wellness, and offering that nutrition in a convenient and delicious shake makes navigating meal and snack time easier. Koia Kids shakes can serve as a stand-alone snack packed with essential nutrients or as a base for a meal. Pair with a banana and nut butter for a hearty breakfast or serve alongside hummus, crackers, and cheese for an easy lunch. Regardless of how your kids enjoy Koia Kids, you can trust they’ll receive a healthy dose of nutrients with less added sugar than many other popular shake options.

 

See the full ingredients and their roles:

Oatmilk

We use oatmilk because it's free of the top 9 major allergens and it's creamy and delicious consistency for our kids.

 

Pea Protein

We use a  high-quality complete plant-based pea protein which contains all 9 essential amino acids that supports muscle growth and is easily digestible.
 

Avocado Oil

For a smooth and creamy consistency, without any high oleic seed oils. Plus avocado oil is a source of healthy fats that promote brain health and provide essential nutrients.

 

Vitamin & Mineral Premix

This blend includes 21 essential vitamins and minerals to support healthy growth.

Agave Fiber

Agave fiber serves as a source of dietary fiber in Koia shakes, supporting a happy and regular digestive tract.

Natural Flavors

Say goodbye to artificial flavors! Koia uses natural flavors derived from plants or animals, enhancing the flavor and aroma of the shakes.

Organic Fruit and Veggie Blend

Each bottle contains a blend of fruits and vegetables, including apple, acai, beetroot, kale, raspberry, spinach, tomato, banana, blueberry, and carrot, adding essential nutrients to the shake.

Locust Bean Gum & Gellan Gum

These natural thickeners and stabilizers keep Koia shakes smooth and well-mixed, preventing ingredient separation.

Cane Sugar

Organic cane sugar is used to lightly sweeten our kids' shakes.

 

SunFlower Lecithin

Sunflower lecithin is added to enhance the texture and mixability of these shakes, providing smooth and creamy consistency!
 

Monk Fruit

For a touch of sweetness, Koia incorporates monk fruit — a natural, plant-based sweetener.

Koia’s Kids Nutrition Shake ingredients reflect a thoughtful approach to plant-based nutrition. From complete protein to fruits and veggies, Koia Kids shakes are an excellent choice for any parent looking for nutritious options for their children.

 

Meet the expert

This article is written by Melissa Rifkin, RD.

Melissa is a Connecticut-based registered dietitian with over 18 years of experience, including clinical and outpatient settings, and runs the popular nutrition education Instagram account, Confessionofadietitian. While Melissa is a dietitian by profession, she believes that being healthy does not just mean from a dietary perspective. Melissa practices with the belief that your body is a sanctuary, and mental and physical health encompasses eating nutritious foods and exercising. Through educating her audience on nutrition science, introducing them to new products, and sharing recipes, Melissa hopes to show healthy meals and snacks don’t have to be time consuming and can be made to work for the whole family. Melissa is mom to two boys, Max and Leo, and also uses her platform to share practical tips for managing motherhood and feeding kiddos.