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.

Nutrient-dense foods often are lower in calories compared to other foods with fewer nutrients. For example, fruits, vegetables, whole grains, lean meats, nuts, beans, seeds and certain oils are all considered nutrient dense.

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.

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.

The most complete meal is a meal that contains all of the food groups in appropriate proportions. For example, a balanced breakfast might include whole-grain cereal, fruit, milk, and eggs. A balanced lunch might consist of vegetables, protein, and whole grains.

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.

What are poor nutrient-dense foods? ›

Candy, pastries, chips, bacon, and sugar-sweetened beverages are less nutrient dense. These foods contain added sugar, solid fats, and refined starch, and they provide few essential nutrients. How Do I Choose Foods that are Nutrient Dense?

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.

Pick a protein source and pair it with a fiber to create a nutritious snack combo that will tide your kids over to the next meal. Think yogurt and fruit, hummus and veggies, cheese and crackers, toast and avocado or a granola bar and milk. Make it nutrient dense. When it comes to snacking, make every bite count.