Recovering from a holiday eating binge in Italy, I began 2011 with the resolution that my family would eat smarter and healthier this year. As a starting point, I contacted local nutritionist Margaret W. Keefe, a registered dietician and partner of Eat Well Shanghai, for her recommendations on the top 10 “super foods” for kids. Here’s what she told me.

Berries: Bite-size berries–fresh, frozen or dried, especially strawberries and blueberries–offer a big dose of nutrients, including vitamins A and C, fiber and antioxidants. Serve them raw, in a smoothie, baked into whole-grain muffins or mixed with yogurt.

Oatmeal: Crammed with protein, iron and heart-friendly fiber, oatmeal can be a warm, nutritious way to start the day. For resistant kids, try homemade oatmeal cookies with extra fruit or chocolate chips.

Fish: If you can get your kids to eat it, any fish offers a low-fat source of essential protein and B vitamins. Kid-friendly meals include breaded fish sticks, tuna burgers and grilled kebabs.

Broccoli: Broccoli (or “little trees”) offers an abundance of vitamins, including fiber and bone-building calcium, important tools for healthy skin and strong immune systems, as well as cancer-fighting phytochemicals.

Nuts: For kids over age 3, nuts supply a potent punch of healthy oils, minerals, magnesium, zinc, B vitamins and protein. Try them in a trail mix or in a nut butter sandwich–almond, peanut, cashew, etc.

Eggs: Eggs provide a healthy little package of high- quality protein, vitamins and minerals. Feed them to your kids scrambled, mixed into fried rice or hard boiled.

Tomatoes: Tomatoes, raw, on pasta or pizza, are a rich source of vitamins, antioxidants and minerals that promote healthy blood, heart, eyes and good skin.

Sweet Potatoes: Roasted sweet potatoes are a tasty, colorful source of complex carbohydrates, vitamin A, iron and calcium for little bodies.

Yogurt: Natural yogurt is packed with calcium and protein for growing bones and muscles, as well as friendly bacteria for healthy digestive tracts. Yogurt smoothies and frozen yogurt treats are popular kid choices.

Kiwi Fruit: Kiwis offer twice the vitamin C and fiber of oranges and more potassium than bananas. Just slice off the top and let your child dig in with a spoon.

According to Keefe, variety and balance are keys to a good diet. Packed with more nutritional pay-off per bite, her suggested super foods should be incorporated into daily recipes.

Are you a family living in Shanghai? Is it a challenge to eat healthy in China?