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The Top Nutrients Kids Need

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Fortified cereals are another way to add calcium, and if you can get him to pour on a little soy milk, then you'll punch it up more. Another vitamin you'll find in those cereals is vitamin E, a casualty of the fat-free craze. Heart-healthy oils, like those found in non-fat-free salad dressing, are rich in vitamin E.

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Avoid those unhealthful saturated fats, but go for healthy sources like avocados and nuts. Pack kid's meals and snacks with filling fiber which will keep them regular and satisfied. Find fiber in beans, cereal, oranges and apples. Add more fruits and veggies - 60 percent of kids don't get enough potassium. Those fortified cereals also win in the iron department, a mineral that's vital to brain development and blood health. Choose lean meats for another great source.