Significant source of calcium and protein essential for growth and sport performance. They are also full of potassium thus providing the key for healthy heart, muscles and bones.

Rich in protein, essential to build your muscles. It’s also a good source of fiber thus it helps you feel energetic for a longer period of time, helps stabilize blood sugar and maintains healthy cholesterol levels. Instead of the sugar-loaded breakfast cereals boost your morning energy with some oats and vanilla or cinnamon powder.

Avocados are full of good fat. Kids need a daily diet of 30% mono-saturated fat and a little avocado a day provides more than enough. Use it like ordinary mayo for a great mix-in to creamy dips and sauces or sliced fresh for an afternoon snack. Guacamoles with some baked rolls are a no brainer for kids!

Good source of protein, iron and omega-3. Iron forms hemoglobin, which is vital for carrying oxygen throughout the body and is crucial for brain power, and physical energy. Omega-3 is needed for a normal development and functioning of the brain and nervous system. It also fights inflammation and reduces the rate of fatty build-up in arteries.

Rich in healthy fats, protein, fibers and magnesium. The body uses magnesium for more than 300 metabolic reactions, it is also important for a healthy heart and strong bones.

Rich in fibers, anti-oxidants, flavonoids and plenty of vitamins. Add some to your breakfast cereals, to yogurt or smoothies.

These orange tubers are high in Vitamin A which helps kids develop healthy vision and eyes. And they’re delicious roasted, mashed or baked.

It is among the most nutritious vegetables available. It is crunchy and has a mild flavor. It is not the favorite food for kids, but if you know how to serve it, they’ll eat it with pleasure. Put this awesome green in your kids’ soup, noodles, salads, or smoothies. Broccoli is a good source of fiber, potassium, vitamin A, E and C. Vitamin C boosts immunity and collagen production. It’s also rich in anti-oxidants that fight free-radicals.