What Are the Five Most Nutritious Foods?

What Are the Five Most Nutritious Foods?

Mar 01, 2022

Kids in specific age groups require particular nutrients in high quantities to facilitate age-specific developments and maintain a healthy life. Food caterers in Calgary consider the kids’ nutritional needs and prepare their meals accordingly.

Nutritious foods for kids under five years


If you are looking for healthy food for kids in Calgary, milk must be on your list. It provides the kids with vital nutrients: protein, fats, and calcium. Calcium is precisely fundamental for a child below five years to develop strong bones and teeth.

For kids between the age of 1-2, you should always give the full-fat whole milk so they can maximally benefit from all its nutrients unless they are overweight. However, you can introduce low-fat or skimmed milk after two.


Eggs are a good source of protein essential for the growth, development, and repair of the kids’ tissues. They are also very rich in choline, which helps develop a child’s brain. Additionally, eggs have vitamin A which is good for vision and maintaining a healthy immune system.

Fatty fish

Fatty fishes are high in protein, vitamin D, and good fats. Vitamin D will help build strong bones for the developing child, while good fats are essential for building cell membranes and nerve tissues. Omega-3 fatty acids found in fatty fish are vital for brain development.

However, choose fatty fishes low in mercury, such as salmon, anchovy, mullet, and herring, as some types of fishes in Canada are high in mercury, such as tuna and marlin.


Blueberries are rich in many nutrients: antioxidants, vitamin C and K, phosphorous, magnesium, zinc, potassium, and calcium. They regulate the circulation of blood and contribute to a healthy immune system. Blueberries also support the healthy functioning and development of the kids’ brains.

However, they are not advisable for kids under one year.

Yellow/orange fruits and vegetables

They are rich in beta-carotene and other carotenoids, which the body converts into Vitamin A, good for the kids’ eye health. The fruits and vegetables include oranges, carrots, pumpkin, and papaya.

Nutritious foods for kids over ten years

Whole grains

Whole grains are healthy food for kids in Calgary. They are rich in carbohydrates, which fuel the kids’ bodies. They also contain fiber, which is very important in maintaining a healthy digestive system. Other nutrients in whole grains include protein, iron, B vitamins, and antioxidants.


Low-fat or fat-free milk is a very nutritious food for kids in this age group. Milk is a good source of protein whose needs are high in kids of this age group due to their high growth spurts. It also contains calcium, essential in achieving peak bone mass for the kids.

Red meat

Low-fat or lean red meat, and especially beef, is one of the most nutritious foods for a kid at this age. Besides being very rich in protein, red meat is also rich in iron, which the body uses to make hemoglobin for blood circulation and is essential in expanding cell mass and growing body tissues at this age. Additionally, iron is crucial for female kids to replace nutrients lost during menstruation.


Broccoli is a high-fiber food rich in various nutrients, including vitamin C, Vitamin A, Vitamin K, potassium, calcium, and iron. One of the main benefits of broccoli to a kid in this age group is that it maintains a healthy and well-functioning immune system.


Avocado is one of the most nutritious foods for kids over ten years. It contains a wide variety of vitamins and minerals, which are very beneficial. One of the benefits of avocado is that it has healthy fats, and when consumed in the recommended amounts, it can reduce blood cholesterol levels.

Final Verdict

Since no single food can provide all the necessary nutrients for average growth and development, food caterers in Calgary should serve kids with a balanced diet.

Fueling Minds is one of the food caterers in Calgary dedicated to serving your kids with the most nutritious foods to nourish their bodies and minds. For more information, kindly call +1 587-906-0145.

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