Instructions: 1 American Cheese One slice has about 125 milligrams of bone-building calcium (children ages 1 to 3 need 500 milligrams a day; 4- to 8-year olds need 800 milligrams). As a melted topping, this mildly flavored cheese can make vegetables or pasta more enticing to picky eaters.

2 Baby Carrots Pack these beta-carotene-rich vegetables in sealed plastic bags to take along to school or soccer practice. For babies and young toddlers, steam carrots until soft, then cut into small pieces.

3 Baked Potato Serve this potassium-loaded, fiber-rich vegetable instead of greasy fries. Its lower in fat and a great base for nutritious toppings like chili, beans, or steamed broccoli.

4 Breakfast Cereal Fortified cereal is a top source of numerous vitamins and minerals, including iron and the B-vitamin folate, which builds blood cells.

If your kids wont eat cereal thats not sugary, combine a sweet brand with a less sugary variety.

5 Broccoli Children get calcium and vitamins C and A in every bite. Many kids like it raw or lightly steamed so the vegetable stays bright green.

Make pizza faces with broccoli, plant "trees" in mashed potatoes, or let
kids dunk it in pasta sauce.

6 Cantaloupe One of the few fruits with both beta-carotene and vitamin C, its a great alternative for kids who arent big vegetable eaters.

7 Chocolate Milk In an ideal world, children would gulp down plain milk without complaint. But sometimes a little flavoring can make milk more appealing. And contrary to popular belief, the chocolate does not significantly hinder calcium absorption.

8 Eggs One scrambled egg is packed with protein, which builds and repairs muscles, and vitamin D, which helps the body absorb calcium.

9 Frozen Mixed Vegetables Peas supply protein and folate, a B vitamin, while green beans provide potassium. Toss them into soup as it heats, or cook and stir into leftover rice.

10 Ground Beef A top source of protein, iron, and zinc. Choose beef thats at least 90 percent lean to keep fat in check. Mix into chili, toss with pasta or noodles, or make burgers.

11 Ketchup You may think its gross when your child douses everything in sight with ketchup, but this tomato-y condiment contains a natural cancer-fighting compound called lycopene.

12 Kiwifruit Bite for bite, the kiwi has more vitamin C than an orange. It supplies fiber and antioxidants that help protect the bodys cells from day-to-day damage.

13 Orange Juice Of all the 100 percent juices, O.J. is the most naturally nutritious-its got lots of vitamin C, folate, and potassium. The calcium-fortified kind is a great option for kids who dont or cant drink milk.

14 Parmesan Cheese Each tablespoon of grated cheese supplies close to 10 percent of the daily requirement for calcium; sprinkle it on top of pasta, vegetables, salad, and eggs.

15 Peanut Butter Ever-popular among kids, peanut butter is protein-rich and a good source of fiber. Spread on bread or thin with water to make a yummy dip for celery sticks, apple slices, or banana chunks.

16 Pizza This popular item dishes up three food groups at once: grains, dairy, and vegetable (the tomato sauce counts as a serving). Make minipizzas for your children with English muffins, pizza sauce, mozzarella cheese, and chopped veggies.

17 Sweet Potato A toddler-size quarter-cup serving supplies all the vitamin A kids need daily. Slice it into strips, spray lightly with oil, and bake into healthy fries (cut into small chunks for toddlers).

18 Tortillas Versatile and low-fat: Roll them up with turkey or ham, and slice into wheels; cut them into wedges, and then bake to make low-fat chips; or top with chopped veggies and melted cheese.

19 Whole-wheat Bread Fiber rich! Start your children on wheat bread when they become toddlers so they get used to the taste of whole-grain foods.

Others to try: brown rice, whole-wheat English muffins, and whole-wheat pasta.

20 Yogurt Yogurt supplies lots of calcium-275 to 450 milligrams per (8-ounce)

container. Look for brands that have "live and active cultures." These
beneficial bacteria may boost the health of your childs intestines.

Flavored yogurt can be highly sweetened, so try brands with less sugar or mix in plain yogurt.

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