Shhh, don’t tell the kids these foods are good for them! Each one is loaded with nutrients — whether they’re vitamins, phytochemicals or friendly bacteria. Stock them in your kitchen and serve regularly using these easy, tasty recipes. Don’t be surprised if your little ones beg for seconds.

1. Mango

The mighty mango has lots to offer a hungry child besides its juicy, sweet taste. That bright yellow flesh is a tipoff that this fruit contains plenty of beta carotene, which protects vision and heart health. It’s also full of other nutrients such as vitamin C, fibre and vitamin B6, needed to form red blood cells.

2. Dark Chocolate

While most kids are apt to choose milk chocolate, this bitter, stronger-tasting cousin is actually better for them. It contains flavonoids which act as heart-healthy and cancer-fighting antioxidants in the body. Also, while dark chocolate is high in saturated fat, some of that fat is converted in the body into a healthier fat. And remember, children need some fat for healthy growth.

3. Pumpkin Seeds

Looking for a way to get more iron and good fats into your child’s diet? Hulled pumpkin seeds (also called pepitas) provide kids with omega-3 fats and immune-boosting zinc. A ¼ cup (50 mL) serving contains 153 calories and provides almost a quarter of your child’s daily iron needs.

4. Broccoli

Whether your dear little diner calls it “trees” or “yuck!” there are plenty of good reasons to keep serving broccoli. It’s sky-high in nutrients (including vitamins A and C, fibre and folate) and provides iron and calcium. Packed with phytochemicals, broccoli offers premium protection against cancer and heart disease.

5. Buckwheat

Increase your child’s fibre intake by adding this whole grain to her diet. Buckwheat has an appealing nutty flavour that can be snuck into pancakes, crepes and waffles. It’s high in protein, calcium and energy-boosting iron.

6. Blueberries

While mom and dad may be munching on these antioxidant power-houses to help guard against memory loss and protect vision, kids can cash in on the benefits of these blue orbs too. This high-fibre berry is great for a kid’s plumbing: It can help ward off constipation, may relieve diarrhea and contains a compound called hippuric acid that protects against urinary tract infections.

7. Sweet Potatoes

A vegetable that is sweet — who could ask for more? Get kids hooked on the other tater to soak up nutrients such as vitamin A (in the form of beta carotene), vitamin C, iron, and manganese for strong bones. If that’s not enough, these sweet spuds provide a good source of fibre, and a high potassium content that helps keep kids’ body fluids in balance.

8. Yogurt

Kids love yogurt and it loves them back: Yogurt helps to build strong bones with its high calcium content and is a great source of protein, good for growth and tissue repair. This slightly sour and oh-so-creamy goody is easier on the lactose-intolerant among us and offers up a bounty of digestive and disease-preventing benefits.