60 Plus Nutrient Dense Recipes Every Kid Will Love (2024)

FAQs

What is your tasty nutrient-dense food idea for kids? ›

Colorful fruits and veggies

A wide range of fruits and vegetables, from apples, to carrots, to broccoli, to bananas, can all provide nutrients for your child. If your child is not eating vegetables right now, then don't be afraid to have them eat lots of fruit (but keep serving those veggies too!)

Nutrient-dense foods are rich in nutrients relative to their calorie content. These include various healthy foods such as whole vegetables, fruits, cocoa, seafood, eggs, and liver. Adding these foods to your diet can make it healthier.

Children's nutritional requirements are usually higher than those of adults, as they grow fast. And nutrient-dense foods are rich in essential vitamins and minerals that boost the development of all vital organs and build immunity. Complex carbohydrates and lean proteins offer energy and build bones and muscles.

Offer a Diverse, Nutrient-Dense Diet

For children who are 2 years old or older, health officials champion daily servings of fruits and vegetables, whole grains (such as oatmeal and brown rice), oils and a range of lean proteins (including beans, eggs, lentils, peas, seafood, and low-fat meats and poultry).

It is argued that the single, most complete food a human needs to survive is human breast milk. Other foods may be nutritious but inevitably lack certain vitamins, minerals, etc.

The only food which comes close to being something you could survive on long term as a sole ingredient is the potato. The fact that the potato has Vitamin C means that scurvy is not a risk like it would be with almost any other food source lacking in this nutrient.

Well-planned, healthy meal plans should always include fruits, vegetables, whole grains, legumes, low-fat or fat-free and unsweetened dairy products, unsalted nuts, seeds, fish, poultry, eggs, lean meat, and heart-healthy, plant-based oils. Helpful tips: ✔ Fill half your plate with vegetables and some fruits.

You can follow the U.S. Department of Agriculture's MyPlate guidelines to build a nutritionally balanced meal — vegetables, fruit, grains, and protein should each comprise about a quarter of your plate. Incorporate one serving of dairy if you wish.

Meat includes lean beef, veal, lamb, pork, goat, kangaroo, chicken, turkey and fish. Meat alternatives include eggs, beans, lentils, chickpeas, falafel, tofu and nuts. All these foods are rich in protein and important for your child's growth and muscle development.

What nutrients do children need most? ›

Young children need protein and iron to grow and develop. Beans, pulses, fish, eggs, foods made from pulses (such as tofu, hummus and soya mince) and meat are excellent sources of protein and iron.