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

FAQs

What is the number one nutrient-dense food? ›

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.

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.

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 best options include: Grains like rice and pasta, which are rich in carbohydrates and provide you with the energy you need in survival situations. Legumes, which are a great source of protein and fiber. They are easy to store and can be used in a variety of dishes.

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.

The benefits of peanut butter are numerous, but it should be enjoyed in moderation since it's a nutrient-dense food. “However, if you stick to the recommended serving size, it can be a component of a balanced diet.

"The only food that provides all the nutrients that humans need is human milk," Hattner said. "Mother's milk is a complete food.

Try to eat a variety of foods to get different vitamins and minerals. Foods that naturally are nutrient-rich include fruits and vegetables. Lean meats, fish, whole grains, dairy, legumes, nuts, and seeds also are high in nutrients.

What foods help children grow? ›

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.

The CHILD-2 diet recommends: 25-30% of total calories from fat; <7% from saturated fat; <10% from monounsaturated fat; and avoiding trans-fat. The CHILD-2-LDL recommends: plant sterol and stanol esters up to 2 g/day; water-soluble fiber psyllium, dose of 6 g/day (2-12 years) and 12 g/day (>12 years).

Water is probably the most important essential nutrient that a person needs. A person can only survive a few days without consuming water. Even slight dehydration can cause headaches and impaired physical and mental functioning. The human body is made up of mostly water, and every cell requires water to function.

Beans and legumes are an excellent long-term survival food choice due to their high nutritional value, long shelf life, and versatility in cooking.