Hy-Vee Recipes and Ideas

You may have heard that foods rich with vitamin C can help keep kids' immune systems healthy. But did you know it also helps with the development of neurotransmitters, which are important chemicals for the nervous system? 

Foods with Vitamin C: Red bell peppers, berries, oranges, broccoli, pineapple, potatoes, kiwifruit, Brussels sprouts, mangoes

Protein is crucial for healthy growth and development. Replacing foods that are high in sugar with high-protein and high-fiber foods can help prevent those dreaded sugar crashes. 

Foods with Protein: Lean beef, poultry, and pork; fish and seafood; milk and yogurt; nuts and seeds; eggs; beans

Calcium in dairy builds strong bones. Vitamins A, B, and D, magnesium, and zinc help support a healthy immune system, muscle growth, energy levels, and sleep—all things that can affect stress levels and mood.

Dairy: Milk, milk-based yogurt, cheese, cottage cheese

Fats allow bodies to absorb vitamins and help build sheaths around nerves. Focus on unsaturated fats and limit saturated fat to less than 10 percent of daily calories.

Healthy Fats: Avocados, nuts, flaxseeds, pumpkin seeds, canola oil, olive oil, salmon

Whole grains containing the endosperm, bran, and germ provide fiber, folate, and other B vitamins, magnesium, iron, and zinc—all of which play an important role in keeping kids healthy.

Whole Grains: Brown rice, buckwheat, bulgur (cracked wheat), oatmeal and rolled oats, popcorn, quinoa, wild rice, whole wheat bread, cereal, crackers, pasta, tortillas