They say food is fuel, and as cliché as it may sound, it's undeniably true. A proper diet boosts immunity, promotes growth, and prevents future health issues.

But for kids with food allergies, it can be a struggle to fill their plates with nutrient-dense foods.

First, a quick primer on nutrition:

Essential nutrition for kids, with allergies and without, includes a balanced diet of proteins, carbs, healthy fats, vitamins, and minerals. And while achieving a balanced diet is challenging for all moms, for parents of kids with allergies or picky eaters, it can be downright overwhelming.

Read on in this article for smart alternatives and sneaky swaps that you can use to ensure your child is getting the nutrition he needs.

Nutrients, Nutrients Everywhere!

• Healthy protein sources include meat, chicken, eggs, fish, soy, nuts, and lentils.
• Healthy sources of carbohydrates can be found in foods like whole wheat bread, sweet potatoes, grains, and oatmeal.
• Healthy sources of fat come from foods like avocados, nuts, seeds, and olive oil.
• Vitamins and minerals can be obtained by eating a wide variety of nutrient-dense foods. If your child has dietary restrictions or prefers to skip whole food groups, ask your doctor about adding supplements to his diet.

While all foods can be enjoyed in moderation, it’s best to minimize foods high in saturated fats — found in fried or highly processed foods — and sodium.

(If you’re parenting a picky eater, you may be feeling frustrated by now. For tips on how to encourage healthy eating with picky eaters, view our article here.)

Nutrient Deficiencies

Kids with food allergies may be at higher risk for nutrient deficiencies, especially if they have more than one allergy. The same can be said for very picky eaters: they may be missing essential nutrients in their diet.

If that sounds like your child, the first step is to identify which nutrients they might be lacking, and swap in some alternatives. A daily multivitamin is often beneficial, and it’s a good idea to talk to your pediatrician about supplementation.

It can be helpful to work with a dietitian to review the nutritional deficits and create a realistic meal plan together. But if you want to get started on your own, check out our nutritional cheat sheet below for some easy food swaps.

If some of the foods below seem intimidating or unrealistic (Which kids eat chia seeds?), don’t panic. It’s easier than you might think to be a “sneaky chef” — just blend chia seeds into a smoothie, and they’ll be none the wiser.

‍

It’s only natural that your child’s nutritional needs are important to you. But a healthy diet is about more thannutrient-dense foods; nurturing a positive relationship with food is just asessential.  

So while it’s important to incorporate nutrients into your child’s diet, it’s equally crucial to embrace flexibilityand talk to your child about healthy eating to set the stage for a lifelongpositive relationship with food.