Milk

Milk is a good source of calcium, vitamin D and protein for kids and should be a part of every child's diet — unless they have a milk allergy. In fact, depending on their age, most kids should drink between 2 to 4 glasses of milk (low-fat milk if they are at least 2 years old) each day, especially if they aren't eating or drinking any other high-calcium foods.

Apples

Apples are great snack food. They are juicy, sweet (although some varieties are tart), have vitamin C, are low in calories (about 90 calories for a medium apple) and have about 5g of fiber for an unpeeled whole apple. Parents should keep the peels because peeling the apple makes it lose about half of its fiber, and applesauce is also much lower in fiber than a whole apple and has more sugar and calories.

Yogurt

Yogurt is a healthful food for kids, as yogurt is a good source of calcium. When choosing a yogurt for your kids, look for one with "live active cultures" that is low-fat and without a lot of added sugar. You may also look for one with added probiotics, although not all studies agree that they are helpful.

Tuna Fish

Tuna fish is a great source of protein and provides omega-3 essential fatty acids and many vitamins and minerals. To make your child's tuna fish sandwich even healthier, use low-fat mayonnaise and whole wheat bread. It is important to keep in mind that tuna fish is OK in moderation. Children are allowed up to two servings a week of canned light tuna or one serving of solid white albacore tuna.

Eggs

Eggs are a good source of protein and contain some iron and many other vitamins and minerals. What about cholesterol? Eggs do contain cholesterol, but they do not contain a lot of saturated fat. Still, an egg every other day is fine for most kids.

Vegetables

Cooked carrots can be an especially healthful choice as they are high in fiber, vitamin A, vitamin C and potassium. Introduce your kids to a variety of vegetables at an early age, set a good example