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

FAQs

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

Up the Energy Density!

Some great examples are: avocado, nut butters, seeds, eggs, coconut milk, hummus & bean dips and full fat dairy like cheese, yoghurts and butter.

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.

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.

Some of the most nutritious foods you can eat are oily fish, eggs, avocados, potatoes, and green leafy vegetables. However, no food provides all the nutrients we need, so it's essential to have a varied diet that includes plenty of fresh ingredients and is as little processed as possible.

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.

Grains and legumes constitute the cornerstone of any survival diet. They are essential for providing sustainable energy and nutrients in challenging situations. They are packed with essential nutrients and can be stored for long periods, making them ideal for survival food storage.

Foods high in protein, calcium, vitamin D, magnesium, phosphorus, and vitamin C, such as milk, eggs, leafy greens, fruits, and lean meats, can significantly contribute to your child's height and overall physical development.

Foods high in salt (sodium), such as some canned foods, processed meats (e.g., lunch meats, sausages, hot dogs, ham), and frozen dinners should be avoided. Some snack foods and store-bought packaged toddler foods are high in salt.

To help children grow strong, include fruit and vegetables with meals and snacks. Fresh, frozen, or canned options are all okay. With canned vegetables, look for products with low sodium. With canned or frozen fruits, choose those with little or no added sugars.

What are 6 simple and nutritious foods that are popular with preschoolers? ›

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.”

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.