Those beneficial Omega-3 fatty acids we mentioned earlier aren't just found in tuna fish, but also in nuts. Of course, caution should be used as younger children may not be able to consume certain types of nuts, because of a choking hazard or potential allergies.

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Sunflower seeds, which tend to be a favorite with kids, are a high source of fiber and iron. They also contain these important components:

• Magnesium;
• Zinc;
• Vitamin E;
• Phosphorous; and
• Folate.

Remember, there are good fats and there are bad fats. Polyunsaturated and monounsaturated fats are good fats, which is exactly what sunflower seeds are high in.

• Walnuts;
• Brazil nuts;
• Macadamia nuts;
• Peanuts; and
• Almonds.