The more nutrient-dense foods kids eat in a day, the more building blocks their brains and bodies have to grow and develop. Nutrient density is key when it comes to eating for all of us, but especially for growing children.

A recent study published in JAMA (read the study here) shows that children in the US get 67% of their daily calorie intake from ultra-processed foods. The study ended in 2018 before the pandemic hit, and the amount is likely even higher now!

This is so unfortunate on many levels, but primarily because ultra-processed foods aren’t very nutrient-dense. Eating a diet high in ultra-processed foods means kids aren’t getting enough of the building blocks needed to support optimal growth and function physically or mentally.

If you have a child with neurodevelopment, mental health or behavioural challenges, this matters even more.

One of the ways we can help ensure kids get enough of the macro and micronutrients they need is to focus on incorporating nutrient-dense whole foods into their diet each day. This doesn’t have to be expensive or complicated. And yes, you can totally do this even if you have a picky or anxious eater on your hands.

So what does it mean for a food to be “nutrient-dense”?

It means that the food has a lot of beneficial nutrients relative to its size. Nutrient-dense foods are packed with important macro and micronutrients.

The most nutrient-dense foods are generally “whole foods” - foods in their natural form. More processing typically equals less nutrient-dense. Here are some examples:

Apple (nutrient-dense) vs. apple juice (less nutrient-dense)
Chicken breast (nutrient-dense) vs. fast food chicken nuggets (less nutrient-dense)
Whole grain bread (nutrient-dense) vs. white bread (less nutrient-dense)

For kids who tend to be picky and eat less during the day, working on increasing nutrient density of the foods they do eat can be extremely beneficial. Here are some key ways to help a picky or hesitant eater branch out:

Model with your food choices and eating behaviours
Provide lots of exposure opportunities without pressure or expecation
Bridge from foods they currently eat to something similar but different (ex. favorite muffin > muffin with shredded carrot > shredded carrot dipped in a favorite dressing, etc.)

MY Favorite Nutrient Dense Foods For Kids

We love the nutrient-dense foods below for our kids because they are jam packed with valuable nutrients, and are super easy to access and incorporate into snacks and meals:

blueberries
avocado
pumpkin seeds
dark leafy greens
sweet potatoes
nuts
animal protein

Those nutrient-dense foods can obviously be eaten plain, but can also be easily incorporated into things your child already eats like:

baked goods
smoothies & smoothie popsicles
sauces
pancakes
salads
dips & spreads
sandwiches

Prioritizing nutrient-dense foods in your child’s diet is so crucial because nutrients are literally the building blocks for the brain and body. Our kids don’t just needs calories from food to grow, they need the nutrients that comes from real whole foods to build their brain, support their mood, support their attention, and support their physical growth.

Calming Nutrients for Kids

Now let’s delve deeper into mood regulation and how to balance “treats” with more nutrient-dense foods that will support calm. This is so crucial to keep in mind, because a child who experiences more balanced mood and behaviour is better positioned to flourish in all areas of life.

Here at HPC we believe it’s important to allow kids opportunities to eat a variety of foods including things that might fall into the “less-than-ideal” category from a nutritional standpoint. This is because when we restrict all processed and less nutrient-dense foods from a child’s diet, it can seriously backfire in the long run. Often this restriction of “treats” will result in them desiring those “bad” foods more, and even prioritizing them at snack and meal times. And that’s definitely something we don’t want.

Moderation with clear boundaries is generally a good strategy. Cookies, candies, cakes and other processed treats can be on the menu, alongside many other nutrient-dense foods that better support brain and behaviour.

It’s all about balance.

Life gets busy and your kids will inevitably have to deal with schedule changes, the occassional late night, and special events from time-to-time. During these slightly more chaotic seasons of life aim to balance less nutrient-dense foods with foods that are rich in nutrients to help support calming and regulation in their little bodies. Here are some nutrients to prioritize in your child’s diet if you want to support more consistent calm and better regulate their mood:

Iron
- Beef, chicken, fish, turkey, shrimp & other seafood, spinach, pumpkin seeds, quinoa, tofu, beans, asparagus, broccoli
Magnesium
- Pumpkin seeds, spinach, oatmeal, bananas, almonds, dark chocolate, black beans, avocado, sunflower seeds
B Vitamins
- Fish, liver, pistachios, avocado, sesame seeds (try tahini!), sunflower seeds, beans, sweet potato, bananas, potatoes, brown rice, eggs, citrus fruits, nutritional yeast
Zinc
- Hemp seeds, pumpkin seeds, chickpeas, beans, beef, chicken, pork, eggs, shellfish, oats, quinoa, dark chocolate, whole grains
Amino Acids
- Meats, fish, seafood, eggs, yogurt, cheese, milk, buckwheat, quinoa, pistachios, chia seeds, tofu

As you can see from the list above there are lots of options and overlap, which is great! And remember, you can always add these things to foods your child already eats, blend them into smoothies, add them to sauces, mix into baked goods, etc. This is a great opportunity to get creative and have some fun! These foods don’t have to be served alone if your child is a picky eater.

We hope this post has helped clarify the basics of the nutrition-brain-behaviour connection and given you some ideas of how to better balance your child’s diet in a manageable way. Help out your fellow parents and leave us a comment down below with your favorite go-to recipes that incorporate the nutrient-dense foods for kids in this article.