VITAMIN D

Why it's important: Vitamin D works together with calcium to keep your child's bones strong. Our bodies make vitamin D when they are exposed to sunlight; kids who don't spend much time outside or don't drink milk, which is fortified with vitamin D in the United States, may not be getting enough, says Dr. Sharon Robinson, PhD, RD, associate professor and nutrition specialist at Texas A&M University. Many cereals are fortified with vitamin D and it's also found in eggs and fish, including tuna and salmon.

How much your child needs:

• Ages 1-13: 5 mcg (200 IU)/day

How to get more vitamin D:

• One 8-ounce glass of milk contains half of a child's daily D needs.
• Sunscreen blocks the UV rays that produce vitamin D; children need just 10 minutes in the sun without sunscreen per week to meet their vitamin D needs. Of course, don't forget to slather on the sun block afterwards!
• Even finicky eaters may be tempted to dig in if salmon or tuna is made into yummy fish burgers or added to pasta.
• If your child isn't a big milk drinker, talk to his or her doctor to see a vitamin D supplement is called for.

Vitamin D-rich recipes:

• Super Grilled Salmon Salad
• Lime Marinated Cedar Plank Salmon
• Quick and Easy Tuna Casserole
• Mixed Berry Milk Shake 
• Egg in a Hole

VITAMIN E

Why it's important: An antioxidant, vitamin E protects cells from the damaging free radicals that can lead to cancer and heart disease. Kids aren't getting enough of this important nutrient, says Dr. Robinson. Healthful oils, like safflower and sunflower are good sources and so are sunflower seeds and almonds. "But nuts aren't recommended sources for young children because of the potential for choking," she says.

How much your child needs:

• Ages 1-3: 6 mg/day
• Ages 4-8: 7 mg/day
• Ages 9-13: 11 mg/day

How to get more vitamin E:

• A handful (one ounce) of almonds has more than 7 mg of E; the amount that an eight-year-old needs daily.
• Add vitamin-E rich wheat germ to oatmeal, smoothies, and meatballs for extra nutrition.
• Toss greens with vitamin-E rich oils and then sprinkle with sliced almonds or sunflower seeds.
• Combine dried almonds, sunflower seeds and your child's favorite dried fruits together for a super-nutritious snack.

Vitamin E-rich recipes:

• Fereni Starch Pudding
• Crispy Baked Chicken
• Eggs and Tomatoes
• Asparagus with Hazelnuts and Parmesan
• Chocolate Peanut Butter Bars