Fat also provides a lot of calories (over double that of protein or carbohydrates), which can be important for very active, young athletes who need more calories than most to develop healthy, strong bodies. Here are a few fats to choose:

• Fish
• Whole eggs
• Olive oil
• Raw mixed nuts
• Natural peanut butter
• Avocadoes and more

Don't overdo the fats, but definitely don’t skimp on them either—moderation and quality is king!

4) Remember to Hydrate: Fluids are actually the most important nutrient anyone can consume. The quality of the fluid is a struggle for kids in particular; they are surely drinking more fluids, but not the type we'd encourage. Over the past few decades, milk consumption has decreased dramatically and is being replaced with soft drinks. This is unfortunate, because of the nutrients being lost and the empty calories with which they are being replaced.

Remember that 100% juice does count as fruit. But we don't want kids to live off this, as it doesn't provide all the same fiber and nutrients whole fruit does. Keep in mind that 4 oz. of juice counts as one fruit. — This is 1/2 of a cup of juice... It would be a lot easier to drink 2 whole cups of juice than it would be to eat the equivalent 4 whole oranges, for instance, meaning that it's easy to take in a lot of excess calories (and sugar).

Water is really the best option. The 2005 Dietary Guidelines make a recommendation to consume at least 3 servings of low-fat milk or other dairy products, but the majority of other fluids should be water. If you need to make water more exciting, add a squeeze of orange, lemon, lime, or cucumber. And always keep a pitcher in the refrigerator, so there is cold water at one's fingertips.