Below is a list of some critical nutrients for your children. Make a note of the sources of each nutrient and work them into your grocery shopping and meal-planning.

Vitamin A
Promotes normal growth and development; tissue and bone repair; and healthy skin, eyes and immune responses. Sources include: Milk, cheese, eggs and yellow-to-orange vegetables like carrots, yams and squash.

Vitamin Bs (B2, B3, B6 and B12)
Help metabolism, energy production and healthy circulatory and nervous systems.
Sources include: Meat, chicken, fish, nuts, eggs, milk, cheese, beans and soybeans.

Vitamin C
Promotes healthy muscles, connective tissue and skin.
Sources include: Citrus fruit, strawberries, kiwi, tomatoes and green vegetables like broccoli.

Vitamin D
Promotes bone and tooth formation and helps the body absorb calcium.
Sources include: Milk, cheese, yogurt, egg yolks and fish oil.

Calcium
Needed for strong bones as a child grows.
Sources include: Milk, cheese, yogurt, tofu and calcium-fortified orange juice.

Iron
Builds muscle; essential to healthy red blood cells.
Sources include: Beef and other red meats, turkey, pork, spinach, beans, and prunes.