We often don't think about the nutritional needs of a young child in relationship to ultra healthy foods that are really good for them. There are some pretty basic, readily available items that will have your kids eating healthily even if you are a busy parent who has little time to cook. Here's a list of 13 "super foods" to keep in mind when preparing meals and snacks for your kids:

1.    Beans: It's not hard to get most kids to eat beans, and they power they pack fiber and iron makes them worthy of being on the dinner table several times per week. Darker-colored beans, such as black and kidney, have an even higher concentration of healthy stuff.

2.    Apricots: Dried apricots are sweet and tangy enough that any kid will love them. They're a terrific source of Vitamin A and other healthy nutrients. These are great to pop in a ziplock bag and keep in the car if the kids need a snack on the go. Prunes and raisins are also solid dried fruits to offer youngsters frequently.

3.    Blueberries: Cranberries, raspberries, blackberries and blueberries are highly recommended for a healthy heart and lowering bad (LDL) cholesterol. With pediatricians worried that young kids are a growing risk for heart disease thanks to poor eating habits and not enough exercise, be sure to give your kids as many berries to nosh on as you can. Blueberries, in particular, contain high levels of antioxidants.

4.    Broccoli: Sauté broccoli in a bit of olive oil and garlic and serve. Fresh broccoli isn't so bad either, but skip the usual ranch dressing or you counteract the effects of a healthy snack (at worst, try reduced fat ranch if you must go that route). Dark green vegetables like collard greens, kale and asparagus are packed with nutrients. If you're kid enjoys asian food, Bok choy (Chinese cabbage that looks a bit like celery) is also nutrient-rich and yummy tossed with a bit of low-sodium soy sauce.

5.    Cacao: What kid doesn't love chocolate? Now, we're not talking about a Twix bar here, we mean dark chocolate that has at least 70% cacao. You can pretty well find chocolate bars of this type in any supermarket these days, or in health food stores.

6.    Peanut Butter: The food that kids love is, in fact, healthy for you. Nuts are packed with omega-3 fatty acids, which can help fight heart disease. Almonds, in particular, are known for lowering cholesterol, so don't hesitate to use almond butter either to switch things up! You're better off buying peanut butter that says "natural" on the jar versus your typical Peter Pan brand stuff. Many brands that we grew up with like Skippy, however, do now make natural variations.

7.    Turkey: Yummy and protein-rich turkey is a solid meal for the whole family. You can cook a small breast any time of the year and open a can of whole cranberries on the side for a meal that tastes like Thanksgiving any day of the week! Sub ground turkey in recipes like hamburger that call for beef. Just a note that turkey lunch or deli meat isn't a good replacement if you're trying to cut corners, because it's typically high in sodium. It's got to be fresh roasted turkey you cook yourself!

8.    Lamb: It's not generally a meat that we think of here in the US, but it is one of the most consumed meats worldwide. As opposed to red meats such as cow, lamb is extremely lean and low in fat. Burgers and meatballs made from ground lamb are juicy and your kid will never know it's not the usual red meat ones he's used to eating. There is literally no difference in taste!

9.    Cinnamon: This spice is considered to be one of the healthiest foods in the world, and one that kids just love the taste of. You can pop some on a bit of low-fat ice cream, their morning breakfast (especially steel cut oatmeal) or even on a piece of fruit. Studies show that it can lower bad cholesterol, too.

10.  Pomegranate juice: This antioxidant-rich juice has been shown to help fight heart disease and lower cholesterol. Drink a small cup of pom juice daily, diluted with water if you find the taste too strong. You can also buy blends that contain apple or blueberry juice. Grape juice is also a wonderful juice for kids that is loaded with vitamins and antioxidants.

11.  Yogurt: Yogurt is just a no brainer for a kid to gobble up and love. There's a ton of flavors, and you can top it with some of the other things on this list we've already mentioned like nuts, berries or cinnamon so you get twice the benefit. Low or no fat yogurt is best.

12.  Oats: Whole-grain goodies, such as oat bran breakfast cereal (like Cheerios), steel cut oatmeal and whole grain breads are on the list because they help lower your negative LDL cholesterol and increase fiber intake. Kids never get enough fiber in their diets which leads to all sorts of gastro-intestinal issues.

13.  Avocado: Got a kid into Mexican food? It's easy to make an avocado dip or salsa to spread on a pita slice. Guacamole is also good option for kids. Avocados are high in fat, but it's the good fat! Avocados are said to really stir up those brain cells and improve brain activity