60 Plus Nutrient Dense Recipes Every Kid Will Love (2024)

FAQs

What is the most nutrient-dense food ever? ›

1. Almonds. There you have it – the most nutrient-dense food on the planet is the humble almond. Praises for almonds have been sung for a long time, with many studies carried out surrounding their benefits related to heart health and diabetes.

Colorful fruits and veggies

A wide range of fruits and vegetables, from apples, to carrots, to broccoli, to bananas, can all provide nutrients for your child. If your child is not eating vegetables right now, then don't be afraid to have them eat lots of fruit (but keep serving those veggies too!)

For a nutrient-dense and heart-healthy dietary pattern: Eat a variety of fruit and vegetables. Eat whole grains. Include healthy sources of protein, mostly from plant sources (legumes and nuts), fish and seafood, fat-free or low-fat dairy, lean cuts of unprocessed meat and skinless poultry.

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.

Offer a Diverse, Nutrient-Dense Diet

For children who are 2 years old or older, health officials champion daily servings of fruits and vegetables, whole grains (such as oatmeal and brown rice), oils and a range of lean proteins (including beans, eggs, lentils, peas, seafood, and low-fat meats and poultry).

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.

Well-planned, healthy meal plans should always include fruits, vegetables, whole grains, legumes, low-fat or fat-free and unsweetened dairy products, unsalted nuts, seeds, fish, poultry, eggs, lean meat, and heart-healthy, plant-based oils. Helpful tips: ✔ Fill half your plate with vegetables and some fruits.

What is the number one unhealthiest food in the world? ›

According to a study published by the CDC that examined 17 different nutrient markers (i.e., potassium, fiber, protein, and calcium) of 41 “powerhouse fruits and vegetables,” watercress scored the highest among them in terms of its “nu*trient density” score, making it officially the “healthiest food” in the world with a ...

Beans and legumes are an excellent long-term survival food choice due to their high nutritional value, long shelf life, and versatility in cooking.

The nutrient with the greatest energy density is fat.

A food with high energy density is one which has a high number of calories per gram. This means that you can eat more of a low energy density food to obtain the same amount of calories, or you can lower the amount of fats you eat, and focus on eating healthier fats.

"The only food that provides all the nutrients that humans need is human milk," Hattner said. "Mother's milk is a complete food. We may add some solid foods to an infant's diet in the first year of life to provide more iron and other nutrients, but there is a little bit of everything in human milk."