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

FAQs

What are nutrient-dense foods for kids? ›

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.

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.

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.

1. Almonds. There you have it – the most nutrient-dense food on the planet is the humble almond. Praises for almonds have been sung for a long time, with many studies carried out surrounding their benefits related to heart health and diabetes.

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.

What should a 6 year old eat in a day? ›

Foods like fruits, vegetables, whole grains, fish, lean meat, beans, nuts and seeds are all great examples of nutrient-dense foods. By choosing more nutrient-dense foods, you'll get the beneficial nutrients your body needs without consuming too many calories.

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.