Children are always on the move and getting them to sit down for a meal can be a challenge. Finding foods that are nutrient-rich can make all the difference, as they increase the likelihood the child will meet the daily dietary recommendations. In looking closer at the food groups we can identify foods that pack an extra nutritional punch without packing on extra calories. These foods can sometimes be labeled nutrient-dense foods or super foods.
Sweet Potatoes
Cook up sweet potato pancakes, baked sweet potato fries or a rich sweet potato soup to add a boost of vitamin A and C to the body. Fat free and full of fiber, sweet potatoes are a great choice for kids. Be careful not to add too much extra butter or brown sugar when serving; just a sprinkle will do.
Berries
Whip up a smoothie of berries and fat-free yogurt or add blueberries or strawberries to whole grain cereal to help boost brain power. Berries are great sources of antioxidants, which help keep cells in the body healthy, especially cells in the brain. Berries are also a great way to increase fiber in the diet.
Avocados
Add a twist to a salad, sandwich or snack by bringing this green fruit to the table. Whip up a tasty guacamole to serve as a dip for vegetables or whole grain crackers. Avocados are rich in heart healthy fats as well as a good source of many vitamins and minerals including vitamin K and potassium.
Yogurt
Freeze low-fat or fat-free yogurt into ice pops or serve it as a dip for fruit to get a boost of calcium and gut-friendly bacteria. A healthy gastrointestinal tract is vital to the health of children and adults alike. Regular intake of yogurt can help even the most finicky eater limit gastrointestinal issues.
Putting It All Together
The MyPyramid Food Guidance System and the Nutrient Rich Foods Coalition are two reliable online resources for planning diets for the entire family that include nutrient-dense foods. By making a list before going to the grocery store and trying out fun and simple recipes, even the busiest of households can get on the fast track to health.
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