1. Leafy greens
Raw or cooked leafy vegetables, such as kale, spinach, collards, provide umpteen nutrients and bioactive compounds for good health. Encourage your child to consume a cup to two cups of fresh, leafy green vegetables a day to enjoy optimum benefits from its nutrients.
2. Dried fruits
Dried fruits, such as figs, raisins, dates, and prunes, are energy and nutrient-dense foods that can add flavor, color, and texture to recipes. Regular consumption of assorted dried fruits provides fiber, healthy fats, micronutrients, enzymes, and phytochemicals that have numerous long-term health benefits for children and teens.