Nutritious Health Food For Kids

The perimeter of the grocery store is full of nutritious health foods for kids. Pass up packaged products making health claims and instead, reach for whole, natural foods. Steer your kids away from the blue yogurt and sugary cereal. Allow them to choose foods from the basic food groups to nourish their bodies.

Fruits

Fruits appeal to kids because they are naturally sweet. Fruits provide many essential nutrients including vitamins A, C and K, potassium and trace minerals. Bring your kids to the produce section and let them choose a new type of fruit each week to try. Cut fruit into chunks and serve with a yogurt dip to make it more appealing and fun. Limit fruit juices and offer whole fruit instead so your kids benefit from the fiber and feel full.

Vegetables

Vegetables are a source of multiple vitamins and minerals, fiber and antioxidants. Kids need 1 to 2 ½ cups, depending on age, daily. Encourage your kids to eat a variety -- including carrots, peas, red peppers, grape tomatoes, broccoli and avocado. Be creative when you serve vegetables, as kids are likely to pass up on plain, steamed preparations. Offer a light ranch dip, top broccoli with low-fat cheddar cheese, mix spinach into smoothies or mash avocado with salt and lime.

Dairy

Dairy products provide calcium for a child's bone development. Milk, yogurt and cheese also contain protein, and enriched milk provides vitamin D. Choose natural yogurts, without artificial colors and corn syrup. If your child is reluctant to drink milk, add flavoring such as chocolate syrup. While this increases the sugar intake, a study in the April 2008 issue of the "Journal of the American Dietetic Association" found that plain or flavored milk consumption among children improves their nutritional profiles and does not lead to significant weight gain. Choose low-fat dairy to keep your kids' intake of saturated fat to a minimum.

Whole Grains

Your kids may clamor for refined white bread, white rice and cereals made with white flour. Instead, offer them whole wheat bread; many companies make "smooth" versions that are texturally appealing to kids. Add brown rice to soups or serve with mild chili at dinner. Guide your kids to choose cereals that contain at least 5 g of fiber per serving and fewer than 5 g of sugar. Whole grains are a natural source of B vitamins and fiber.

Lean Meats and Beans

Meat and beans are a source of protein and iron, which help energize your kids and supports muscle growth. Serve your kids lean options such as chicken, turkey and fish. Make these proteins appealing by wrapping them in tortillas, cooking them into marinara sauce to serve over whole wheat pasta ,or making burger patties with ground turkey or flaked salmon. Kids may shy away from a plain bowl of beans; try mashing them into a dip, including them in soups or adding them to quesadillas, instead.