Top 10 superfoods for kids

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6. Beans
Filled with fibre and protein, beans are a nutritious addition to a child's diet. Beans also offer an excellent source of iron, which is the most common mineral deficiency in children. Try adding beans such as chickpeas, black beans, kidney beans or lentils to a wrap, soup, nachos, pasta sauce or chili. In addition, bean dips such as hummus (chickpea dip) are great with mixed veggies for a snack.

7. Broccoli
OK, you're probably thinking, what child will eat broccoli? In fact, if broccoli is introduced at an early stage of feeding, some children will eat steamed broccoli on its own. However, if your child is like most, broccoli will need a little disguising or dressing up in order for you child to accept it. A few tempting options are to melt grated low-fat cheese over top or to puree broccoli into a tomato sauce for pasta. Loaded with disease -ighting chemicals and vitamin C, broccoli's nutritional bang can't be beat. (Try our recipe for Creamy Noodles with Chicken and Broccoli!)

8. Omega-3 eggs
Omega-3 eggs offer a wonderful source of protein and essential fats. In fact, an omega-3 egg contains approximately 350 mg of omega-3s while a regular egg contains a mere 63 mg. Omega-3 fats have been shown to improve skin, allergies, brain function and mood in children. Children diagnosed with Attention Deficit Disorder often show signs of omega-3 deficiency, such as dry skin patches/eczema, brittle nails, poor digestion, allergies and asthma. (Read about 9 ways to add healthy fat to your diet.)

9. Avocados
Avocados are a creamy "vegetable/fruit" that provide a terrific source of the "good fat" called monounsaturated fat. Monounsaturated fats and essential fats found in oily fish and nuts are an essential part of proper growth and development. In fact, over 60 per cent of a child's brain is comprised of fat. Unsure how to use an avocado? Try serving it to your children as a yummy spread instead of mayonnaise or cream cheese. Refer to my delicious guacamole recipe at the end of this article for more details.

10. Organic chicken
By purchasing certified organic chicken, you are eliminating harmful additives, hormones or medications from your child's diet. Certified organic chickens are given feed that is free from antibiotics and the soil is free from herbicides or pesticides. Locate an organic butcher or visit a market to purchase organic chicken. Although the price is higher, the reduction in exposure to unwanted chemicals is well worth it. (Read about buying free-range poultry.)

Having your kids eat food that is both healthy and delicious does not have to be an impossible venture. By incorporating the super foods listed above into your child's diet on a regular basis, you will be laying down a nutritional safety net for life, all the while tempting their taste buds with new, scrumptious options. Bon appetit!

Guacamole recipe
Ingredients:
• 2 fresh ripe avocados
• 3 tbsp white onion, diced
• juice from 1/2 fresh lemon
• 1/2 red pepper, finely diced
• 1/2 tsp salt
• 1/4 tsp pepper

Directions
Cut avocados in half; remove the pit and scoop out the ingredients into a mixing bowl. Dice the onion and red pepper very fine and add to the avocados along with the lemon juice and salt and pepper. With a hand masher, mix until it blends evenly into a paste. Cover and refrigerate. Serve with whole grain bread or cut up vegetables.

Tip: In order to avoid browning of your guacamole dip, keep pit of avocado in mixture while storing in fridge.

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