(NewsUSA) - There are 13 essential Recommended Daily Allowances of vitamins and minerals that children need for optimum health -- some harder to obtain than others. Growing bodies need carbohydrates, proteins, vitamins and minerals to develop correctly. However, many American children do not take in the proper requirements.

When a child sees there is a choice between a convenient sugary donut versus a bowl of whole grain oatmeal, which one would they choose? In reality, it is more convenient to hand over the donut than to make the bowl of oatmeal.

So, how can parents ensure that their children receive the nutrients they need? A healthy, balanced diet proves the best defense against malnourishment, but multivitamins can help provide missing nutrients and minerals. Here are some common nutrients that children sometimes struggle to receive in their diets:

- Omega 3 Fatty Acids. Scientists link Omega 3 fatty acids to healthy brain development, but unless children love fatty fish -- salmon proves a good source -- they might not receive enough. Parents can ask their pediatricians about fish oil capsules, but Americans concerned about heavy metals in fish should consider flax seeds as an alternative. Flax seed oil can be put in smoothies while whole or ground and makes a tasty addition to baked goods.

- Vitamin D. If a child hates outdoor activities, he could become deficient in vitamin D, a nutrient essential to bone growth. The human body naturally makes vitamin D when exposed to sunlight, but modern lifestyles are keeping children indoors. Most milk, soy milks and orange juices receive vitamin D fortification to fill this gap, but picky eaters might refuse to drink their D.

The American Academy of Pediatrics recommends a multivitamin containing 200 IU (international units) of vitamin D for children who stay indoors, do not drink 17 ounces of vitamin D-enhanced liquid every day, and who eat a vegetarian diet.

One supplement, the Children's Chewable 100 percent All-Natural Multi Vitamin from Kidz-Med (www.kidzmed.com), fulfills children's vitamin D needs without containing preservatives or unnatural sugars. The chewable vitamins taste like fruit, so they appeal to young tongues.

- Calcium. Children who eat diary products probably get enough calcium from their diet, but if a child prefers soda or juice to milk or calcium-fortified soy milk, they might require supplementation. Children ages one to three need 500 mg of calcium every day, and their daily requirements only increase as they age.