Only 2 percent--that's right, 2 percent--of children between the ages of 2 and 19 are fulfilling their five main recommendations for a healthy diet laid out in the USDA's Food Guide Pyramid. That means a serious dearth of whole grains, fruit, vegetables, and lean proteins and an excess of sugar-filled packaged foods. In fact, a study of 4,000 children of that same age group showed that the overwhelming bulk of their nutrients come from cereals and fruit drinks. If kids are relying on Frosted Flakes and Hawaiian Punch for nutrition, we know there's a problem.

Calcium: Only 30 percent of children consume the recommended number of servings of calcium each day. Avoid brittle bones by pouring them a glass of calcium-enhanced orange juice for breakfast, or using calcium-fortified soymilk.

Fiber: Besides keeping our bellies feeling full, fiber plays a vital role in regulating blood sugar levels, which makes it a potent weapon against one of the biggest health threats facing kids today: type II diabetes. The American Health Foundation recommends that a child's fiber intake be equivalent to his or her age plus 5 grams a day. Start their days with a bowl of cereal with at least 5 grams of fiber per serving and send them off to school with a high-fiber fruit like raspberries, a banana, or a sliced apple.

Vitamin A: Only about one-third of males and females 12 to 19 years old consume the recommended daily amount of vitamin A. Vitamin A is essential in developing and strengthening our immune systems, improving vision, and aiding in healthy cell growth. Try pairing baby carrots with peanut butter for an afternoon snack.

Iron: According to a survey by the USDA, 60 percent of children 5 years and younger, 60 percent of females 6 to 11 years old, and only 28 percent of females 12 to 19 years old consume 100 percent or more of the recommended daily allowance for iron. Celery sticks, sliced tomatoes, and baked sweet potatoes are all solid sources of iron.

Vitamin C: Only one in five children consume the recommended 5 servings of fruits and vegetables a day and one-quarter of all vegetables that are consumed are French fries. Opt for whole fruit--oranges, watermelon, pineapple--over juice whenever possible and make sure dinner always comes accompanied with at least one serving of colorful vegetables like peppers, asparagus, or carrots.

Not That!

Fat: The USDA and National Cholesterol Education Program recommend reducing fat intake to an average of 30 percent of calories or less for children over 2 years old.

Saturated Fat: Saturated fat intake should be an average of less than 10 percent of calories for those over 2 years old, according to the USDA.