Salmon: For boosting brain health
Fatty fish like salmon is far and away the best source of omega-3 fats, which have been shown to improve cognitive function in infants and children. Omega-3s, specifically the type known as DHA, are a critical component of brain cell membranes. Getting your little ones to eat fish may be a struggle, but keep trying: Research shows it’s never too late to reap the brain-boosting benefits of a diet high in omega-3s. Make salmon more kid-friendly by topping it with a sweet glaze like teriyaki, or mix flaked salmon into a pasta dish with a tasty lemon-and-garlic sauce.

Beans: For improving mood

Beans: For improving mood

Dramatic fluctuations in blood sugar can bring out your child’s cranky side, so choosing foods that help balance sugar levels is key to keeping kids happy and healthy. Beans are an excellent source of soluble fiber, an ingredient that regulates blood sugars and, as a result, may help soften mood swings and calm emotions. Black, pinto, kidney, and other starchy beans have a pleasant, smooth texture, so it’s easier than you may think to get picky eaters hooked. Add beans to taco-meat filling or turkey chili, or serve hummus (made from pureed garbanzo beans) as a dip for vegetables or baked chips.

Oats: For sustaining energy

Oats: For sustaining energy

A warm, cozy bowl of oatmeal is a kid-friendly breakfast with benefits. The fiber-rich, slow-burn carbohydrates in whole-grain oats supply a steady stream of energy that your kids’ bodies and brains can draw upon all morning long. Starting the day with high-quality carbs helps kids stay focused during their morning classes and activities — and gives young athletes the fuel they need to stay at the top of their game during long sporting events. To jazz up plain oatmeal, mix in chopped apple, sliced banana, raisins, dried cherries or cranberries, chopped nuts, even peanut butter, and stir in an optional 1 to 2 teaspoons sugar, honey, or maple syrup for sweetness (I bet your little guys will love my Apple ‘N’ Oat Cobbler).

Eggs: For building muscle power

Eggs: For building muscle power

Children are constantly laying down new muscle tissue as they grow, so it’s especially important that they get their fair share of high-quality protein, like that contained in eggs. For dishes like scrambled eggs and omelets, combine 1 whole egg with 2 to 3 egg whites to cut down on the saturated fat and cholesterol that’s in yolks. Add a blast of nutrition to standard scrambled eggs by mixing in colorful vegetables like red bell pepper, spinach, cherry tomatoes, or broccoli, along with some calcium-rich reduced-fat cheese. Or, make a healthy breakfast burrito, or give your kids hard-boiled eggs for a snack; boil a dozen at a time and store them in their original carton in the fridge so they’re ready to grab after school.

Spinach: For sharpening vision

Spinach: For sharpening vision

Spinach offers a trifecta of ingredients for enhancing eye health: beta-carotene, lutein, and vitamin E. Loading your kids with these nutrients while they’re young can help keep their vision clear and bright as they grow older. If you have finicky eaters, I recommend first introducing them to baby spinach, whose tender leaves have a less bitter, more delicate flavor than regular spinach. Plus, baby spinach comes conveniently cleaned and packaged in bags and doesn’t even require chopping, so it’s a huge time-saver for busy moms. Wilt an entire bag into a pot of warm marinara sauce and serve over pasta or grilled chicken cutlets. Another clever use for spinach: thaw and drain a box of frozen chopped spinach and add it to turkey burgers or meatloaf.

Salmon: For boosting brain health

Salmon: For boosting brain health
Fatty fish like salmon is far and away the best source of omega-3 fats, which have been shown to improve cognitive function in infants and children. Omega-3s, specifically the type known as DHA, are a critical component of brain cell membranes. Getting your little ones to eat fish may be a struggle, but keep trying: Research shows it’s never too late to reap the brain-boosting benefits of a diet high in omega-3s. Make salmon more kid-friendly by topping it with a sweet glaze like teriyaki, or mix flaked salmon into a pasta dish with a tasty lemon-and-garlic sauce.