POTASSIUM

Why it's important: This mineral helps the kidneys function properly, keeps blood pressure normal, and is important for heart health. Yet the typical American diet doesn't have enough potassium in it, says Dr. Robinson. The best place to get it is from vegetables (especially potatoes), fruits (especially bananas, apricots and avocados), and meat, fish, and dairy products.

How much your child needs:

• Age 1: 1,000 mg/day
• Ages 2-5: 1,400 mg/day
• Ages 6-9: 1,600 mg/day
• Ages 10+: 2,000 mg/day

How to get more potassium:

• One banana packs 450 mg of potassium. Add chopped or mashed bananas to oatmeal and milk shakes for a hit of potassium and sweetness.
• Potassium leaches into water during cooking so lock in the mineral by preparing potatoes baked or microwaved.
• Add black or pinto beans to pasta dishes in place of meat or make a three-bean chili topped with shredded cheese for a meal that's popping with potassium.

Potassium-rich recipes:

• Orange Smoothie
• Banana Muffins
• Barbecue Chicken Kisses
• Ants on a Log
• Asian Turkey Meatball Wraps

ZINC

Why it's important: This mineral is important for normal growth and development during childhood and for keeping the immune system strong. Zinc is found in red meat, nuts, beans, whole-grain foods, and dairy products.

How much your child needs:

• Ages 1-3: 3 mg/day
• Ages 4-8: 5 mg/day
• Ages 9-13: 8 mg/day

How to get more zinc:

• One 3-ounce piece of beef boasts 4 mg of zinc.
• Serve hummus, which is made from chickpeas, with carrot sticks or sliced bell peppers for a zinc-filled snack.
• Some read-to-eat breakfast cereals are fortified with 100 percent of the recommended daily zinc intake.
• Beef, pork, and chicken are all good sources of zinc. If your child is a vegetarian, substitute meat with beans, which are also loaded with zinc.

Try these zinc-rich recipes:

• Old-Fashioned Beef Stew
• Chuckwagon Salad
• Beef Kabobs
• Carnitas
• Yogurt Berry Parfaits