Vegetables are loaded with the nutrients kids need to grow, be strong and healthy, and perform well in school. But unfortunately, most children don't eat enough vegetables, says Ruth Frechman, MA, RD, spokesperson for the Academy of Nutrition and Dietetics. One way to increase vegetable consumption is to make them the star of the meal, she says.

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Water is one of the body's most essential nutrients. People may survive six weeks without any food, but they couldn't live more than a week or so without water. That's because water is the cornerstone for all body functions.