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

FAQs

What are nutrient-dense foods for kids? ›

For a nutrient-dense and heart-healthy dietary pattern: Eat a variety of fruit and vegetables. Eat whole grains. Include healthy sources of protein, mostly from plant sources (legumes and nuts), fish and seafood, fat-free or low-fat dairy, lean cuts of unprocessed meat and skinless poultry.

Nutrient-dense foods contain vitamins, minerals, complex carbohydrates, lean protein, and healthy fats. Examples of nutrient-dense foods include fruits and vegetables, whole grains, low-fat or fat-free milk products, seafood, lean meats, eggs, peas, beans, and nuts.

✔ Arrange one-quarter of your plate with whole grains. ✔ Complete the other quarter with protein foods. ✔ Choose plant-based protein foods more often. ✔ Choose nutrient-dense foods when building a meal.

The most complete meal is a meal that contains all of the food groups in appropriate proportions. For example, a balanced breakfast might include whole-grain cereal, fruit, milk, and eggs. A balanced lunch might consist of vegetables, protein, and whole grains.

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.

Peanut butter also provides protein, fiber, vitamins, minerals and antioxidants — all of which promote good health. Since peanut butter supplies high-quality, nutrient-dense calories, 200 calories of peanut butter will have a stronger positive health impact than 200 calories of an ultra-processed “diet” food.

What is the healthiest fruit in the world? ›

Blueberries take the title of healthiest fruit. Blueberries' stunning hue comes from their anthocyanins — an antioxidant believed to be responsible for their numerous health benefits.

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.

According to the Dietary Guidelines for Americans 2020-2025 , each day you should aim to eat a variety of fruit, vegetables, dairy, grains, and foods containing protein (either plant-based or from lean meats or fish).

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.

For example including small amounts of lentils, chickpeas, tofu, soya, kidney beans, butter beans in their meals can be a great way to add extra fibre, vitamins and minerals and also get them used to a more diverse diet. Including meat, fish and poultry is also important for families who choose to eat these foods.

Breads and Cereals: including bread, rice, pasta, noodles and breakfast cereal. Fruits and Vegetables: including fresh, frozen, tinned or dried. Meat and Meat Alternatives: including meat, fish, chicken, eggs, nuts and legumes like baked beans or lentils. Milk and Dairy Foods: including milk, cheese and yoghurt.