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.

Food that is high in nutrients but relatively low in calories. Nutrient-dense foods contain vitamins, minerals, complex carbohydrates, lean protein, and healthy fats.

Offer a Diverse, Nutrient-Dense Diet

For children who are 2 years old or older, health officials champion daily servings of fruits and vegetables, whole grains (such as oatmeal and brown rice), oils and a range of lean proteins (including beans, eggs, lentils, peas, seafood, and low-fat meats and poultry).

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.

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.

Young children need protein and iron to grow and develop. Beans, pulses, fish, eggs, foods made from pulses (such as tofu, hummus and soya mince) and meat are excellent sources of protein and iron.

Is peanut butter nutrient-dense? ›

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.

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.