For optimal growth, kids need a variety of nutritious foods. Encourage healthful munching by providing a range of choices from Canada’s Food Guide each day. Not only does this boost nutrition, but it sows the seeds for kids to eat well later in life, says Lee Rysdale, registered dietitian and co-ordinator of NutriSTEP, a pre-school nutrition screening program used by healthcare professionals and in communities.

“The sooner the habits are formed, the better. When foods are offered at an early age, we tend to see better eaters,” says Rysdale, adding that if kids refuse a new food at first, try offering it again another day; it may take as many as 15 tries before they’ll sample it.

With help from the experts, we’ve rounded up seven easy-to-prepare foods that can add both vitamins and variety to your child’s diet.