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

FAQs

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

Colorful fruits and veggies

A wide range of fruits and vegetables, from apples, to carrots, to broccoli, to bananas, can all provide nutrients for your child. If your child is not eating vegetables right now, then don't be afraid to have them eat lots of fruit (but keep serving those veggies too!)

Nutrient-dense foods are rich in nutrients relative to their calorie content. These include various healthy foods such as whole vegetables, fruits, cocoa, seafood, eggs, and liver. Adding these foods to your diet can make it healthier.

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.

Nutrient-dense foods give you more nutrients per bite and tend to be less calorie dense. Sources of nutrient-dense foods are fresh fruits and vegetables, lean meats, and many whole grains, such as kale, garlic, salmon and blueberries.

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.

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.

Protein provides important essential amino acids that contribute to the mental and physical health of your child. Without enough protein in their diet, your kid may experience the symptoms below in the chart: fatigue, lack of concentration, slowed growth, lowered immunity and more.

What are nutrient-dense foods to eat everyday? ›

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.

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.

Banana, frozen/fresh berries and tinned fruit all blend well. Milkshakes – Creamy milkshakes made with milk, ice-cream and flavourings such as milo or ice-cream topping make a high energy drink. HELPFUL HINTS: To help your child eat well, it is important to make meal times as relaxed and happy as possible.