Too much of juice and too little milk could be the reason of lack of calcium in kids. Over processed or fast food is calorie dense but it is nutritionally skimpy. Here is a brief list of nutrients and the food products they are found in abundant that can be a good source of power for your kids and improve their immunity.

Calcium: It is crucial for a child to get habitual of eating calcium rich foods.

Calcium rich foods are loaded with vitamin D. This helps in making their bones strong and prevent type one diabetes and other diseases. Some of the best sources of calcium are cheese, yogurt, milk, fortified foods like cereals, waffles and soy milk.

Vitamin E: A great source of antioxidants, vitamin E helps in repairing damaged cells. Kids are deprived of their daily dose of vitamin E because of the fat-free or low fat foods we give our kids to keep them from gaining those unhealthy pounds. The best source of vitamin E are avocado, nuts, peanut butter, wheat germ and spinach.

Fiber: Including high fiber diet in your kid meals helps protect them from various chronic diseases later in life.
Different pediatricians have different recommendations as to how many grams of fiber a kid’s meal should include. Generally, the amount of fiber equivalent to two slices of whole-grain bread, a cup of strawberries and a cup of brown rice is ideal for daily fiber intake. However, you should include the amount of fiber recommended by your pediatrician. Some rich sources of fiber include high fiber cereals, beans, lentils, chickpeas, whole-grain bread, oatmeal, popcorn, nuts, ground flaxseed, sweet potatoes green peas etc.

Potassium: Potassium is a key nutrient in maintaining blood pressure and healthy fluid balance in the body. Pistachios have the highest content of potassium of all the nuts. Kids who are not allergic to nuts can consume them by making trial mix by tossing some unshelled nuts with dried apricots. Some of the best sources of vitamin E include bananas, oranges, white and sweet potatoes, yogurt, cantaloupe, tomatoes and fishes such as cods.

Iron: Deficiency of iron is common among overweight children, who may have high calorie but a nutrient-poor diet. Iron helps red blood cells carry oxygen throughout the body. It also plays an important role in brain development in kids. Some of the best sources of Iron include shrimp, beef, chicken, beans, fortified hot and cold cereals etc.