Nuts are made up of healthy fats, which kids need for growth and development, as well as for heart health. Having a little bit of “good” fat in the morning gives your kids a burst of energy to keep them going.
Protein and calcium in dairy products provide fuel for the brain and body. Protein helps build brain tissue, while milk’s calcium keeps kids’ bones and teeth strong.
They’ve ranked among the healthiest fruits for years (go, antioxidants!). Now research suggests that in addition to protecting against heart disease and diabetes and improving brain function, blueberries may also help reduce visceral “toxic” belly fat—a type of fat that has been linked to obesity and metabolic syndrome. Ways to get them in your kid’s diet: They’re a natural go-with breakfast choice (say, tossed into a bowl of granola and milk) and are also great in summer salads and desserts. Try making ice pops by freezing a blend of whirred-up blueberries, yogurt and some honey (after age 1).