Yogurt is a wonderful option for breakfast, a snack or even a dessert, but you have to watch the added sugar content," says Katie Andrews, M.S., RD, a childhood nutrition coach and owner of Wellness by Katie.
Beans are a very nutritious food. They're loaded with protein and fiber, plus they're cheap and take little time to prepare.
One large egg has 6 g of protein and delivers vitamin D, vitamin B12 and iron, per the USDA. Some eggs are also fortified with omega-3 fatty acids, which aid in kids' brain development.
Avocados are full of health benefits and are an easy way to get healthy fats into your child's diet.
Short on time and need something nutritious? Wash a sweet potato, poke some holes in it and microwave it for 3-5 minutes (depending on its size).
Milk helps build strong bones because it's full of calcium and vitamin D. According to the USDA, one 8-ounce glass
Swap the low-fiber, crunchy kid snacks (you know the ones that are practically air) for nuts and seeds to deliver a healthful trio of fiber, protein and healthy fats.
Whole grains deliver a nutrient lacking in most kids' diets: fiber. Fiber keeps them full and regular, in addition to other health benefits.
One cup of berries has 4 (or more) g of fiber and is high in vitamin C and other antioxidants like anthocyanins. Blueberries
Kids and adults alike don't eat enough veggies. If you can get your child to eat any vegetable—kudos! And the more color and the greater the variety of vegetables, the better.