Nutrient-dense foods help kids reach their daily nutrition needs while curtailing overall calories. Prioritize these nutrient-dense foods in your child’s diet:
· Fruits and vegetables are great options in fresh, canned, frozen, or dried forms. Select canned fruit that is labeled “light” or packed in its own juice to minimize sugar. You can also achieve one serving of fruit with just 1/4 cup of dried fruit. Look for low-sodium options when selecting canned or frozen vegetables, and bear in mind that peas, beans, and colorful vegetables are always a good option.
· Eggs, beans, seafood, lean meat and poultry, soy products, peas, and unsalted nuts or seeds are all great protein sources.
· When selecting bread, pasta, brown or wild rice, popcorn, oatmeal, or quinoa, opt for whole grains to maximize health benefits.
· Dairy products such as yogurt, milk, and cheese should be fat-free or low-fat, and remember that fortified soy beverages count toward your child’s dairy intake.
