Certain essential nutrients are often missing from kids' diets. The U.S. government's 'Dietary Guidelines for Americans' encourages children to consume more foods rich in five key nutrients: calcium, fiber, magnesium, vitamin E, and potassium. Here are some tips to help your kids get these nutrients: 1. **Calcium**: Vital for bone strength and development, heart and muscle function, and blood clotting. Kids need about three servings of dairy daily. **Tip**: Microwave oatmeal with milk instead of water. 2. **Fiber**: Important for digestive health and may reduce the risk of heart disease and type 2 diabetes. Found in whole grains, legumes, fruits, and vegetables. **Tip**: Double the beans and halve the meat in chili recipes. Puree beans and add them to soups and stews. 3. **Vitamin D**: Helps calcium absorption and may reduce the risk of various diseases. **Tip**: Add low-fat milk to puddings, soups, and smoothies. 4. **Potassium**: Essential for heart rhythm, muscle function, and blood pressure. Found in meat, dairy, and seafood. **Tip**: Make a high-potassium trail mix with dried fruits, whole-grain cereal, and roasted soy nuts. Use these tips to ensure your kids get the nutrients they need for healthy growth.