SUPER FOODS FOR YOUR CHILD

     

Super Foods for Your Child

Kathleen Barnett

Eggs    Eggs offer protein, and they're one of the few foods that naturally contain vitamin D, which helps the body absorb calcium. Eating protein at breakfast helps kids feel satisfied longer (no mid-morning hunger pangs)
Oatmeal     Research shows that kids who eat oatmeal are better able to concentrate and pay attention in school. Fiber-rich whole grains, like oatmeal, digest slowly, providing kids with a steady stream of energy.
Fruit…..Any fruit is good for your child, providing essential vitamins and minerals. Fruit also has fiber, which keeps kids regular. To reap the nutritional benefits, aim to eat a variety of fruits, like berries, melon, kiwifruit, and oranges.
Nuts     Nuts are made up of healthy fats, which kids need for growth and development, as well as for heart health. Having a little bit of “good” fat in the morning gives your kids a burst of energy to keep them going.
Milk     Protein and calcium in dairy products provide fuel for the brain and body. Protein helps build brain tissue, while milk's calcium keeps kids' bones and teeth strong.
Blueberries     They've ranked among the healthiest fruits for years (go, antioxidants!). Now research suggests that in addition to protecting against heart disease and diabetes and improving brain function, blueberries may also help reduce visceral "toxic" belly fat -- a type of fat that has been linked to obesity and metabolic syndrome. Ways to get them in your kid's diet: They're a natural go-with breakfast choice (say, tossed into a bowl of granola and milk) and are also great in summer salads and desserts.


Tomatoes     They're loaded with lycopene -- a substance that protects against many cancers. Cooking tomatoes makes them even healthier because the heat releases the lycopene. Hint: Pairing tomato-y foods with a good fat, like olive oil, helps the body absorb more. Ways to get them in your kid's diet: Pizza and pasta sauces are obvious choices, or add tomato sauce to turkey meatballs or meatloaf if you need to
Low-Fat Greek Yogurt     It contains healthy bacteria known to boost immunity and aid digestion, and has two to three times the amount of protein and less sugar than regular yogurt. Add a drizzle of honey (after age 1) for sweetness, a bit of maple syrup, or try a squeeze of agave syrup (a sweetener with a lower glycemic index, so it won't make your child's blood sugar -- and energy level -- spike and then crash soon after breakfast).
Cabbage     It has a mild flavor and crunch that kids tend to like better than the usual salad greens. And cruciferous veggies such as cabbage, broccoli, and kale contain phytonutrients known to lower the risk for many types of cancer, as well as improve digestion. It also helps clear harmful toxins from the body by triggering the release of enzymes whose job it is to whisk them out. Ways to get it in your kid's diet: Make coleslaw with low-fat mayo; shred and toss it into soups or Asian noodle dishes.  Cut into strips to use as a finger food. 
Salmon     It contains heart-healthy omega-3 fats, which are also known to boost brain development, fend off depression, and have superb anti-inflammatory powers. Be sure to pick the wild kind, which is lower in mercury and higher in omega-3's. Best way to get your kid to eat it: Pair salmon with ingredients he already likes. Glaze salmon fillets with orange juice or brush them with teriyaki sauce. Or serve it as salmon cakes, burgers, or salad.
Black Beans     Beans are a great source of protein, as well as fiber and calcium -- two things kids tend not to get enough. Make nachos or quesadillas with black beans, cheese, and salsa; try black-bean veggie burgers, or whip up black-bean hummus.
Cinnamon     Research shows that this spice can help regulate blood sugar, which may also minimize those all-too-common mid-morning energy crashes . Ways to get it in your kid's diet: Sprinkle it on oatmeal, pancakes, cold cereal, and yogurt, and add a few extra dashes of cinnamon to muffin or quick-bread recipes that call for it.

Lunch Time Ideas

The daily task of packing a lunch for your little moppet can be overwhelming some mornings.  Here are some basics that will help you send your child off with a lunch she may actually eat!!

• Prepare your child. Talk with your child about nutrition and the importance of developing a healthy body.
• MOMICKING.  Set an example for your children. What do they see you eat and drink?
• Eat a Good Breakfast.  A health breakfast is the most important mean for your child’s energy level all day long. 
• Involve your child. Children of all ages can help with menu planning, shopping, and preparing meals. Children who feel they have had a part preparing the meal will be more likely to eat it.
• Introduce a wide variety of foods. Offer a variety of vegetables, fruits, whole grains, and legumes. Offer a few teaspoons of each at every dinner. Even if your child eats only two bites, he will understand that these are the foods that make up a healthy diet. When he starts wanting more than two bites, expand your offerings to include more foods. As your child grows, increase serving sizes.
• Experiment with old favorites. Offer a new food with a familiar one. Applaud adventurous eating.
• Offer the same food prepared in different ways. Offer foods alone and prepared in combination with other ingredients. Cut foods in different ways. Try carrot sticks one day and carrot coins another.
• Don't Give Up. According to the American Academy of Pediatrics, many children will not accept a new food until it has been offered at least ten times. Continue to offer new foods until your child considers them familiar.
• Introduce foods one bite or several bites at a time. Some children become overwhelmed by large quantities of food on their plate. Others will feel more successful if they can finish a small quantity of food you have provided, so keep portions small.
• Serve vegetables and new foods as an appetizer. If vegetables and new foods are served last or with other foods, children can easily fill themselves up and leave vegetables behind. Start dinner, for example, with two green beans and two carrots or a green salad as a starter. When everyone has finished their, serve the rest of the meal. Consider serving fruits with the meal or saving them for dessert.
• Institute the “two-bite” rule by eating two bites of each item on their plate. Remember that children's food preferences change frequently. What they don't like on Wednesday might be a great hit on Friday or vice versa.
• Don't become a short-order cook. Prepare only one meal for the entire family. At first your child may refuse to eat dinner. Remain calm, stand firm, and ignore tantrums. Your child will not die of hunger from skipping a meal, but will likely come to the next meal with a healthy appetite and a willingness to eat what is served. Allow each family member to plan one dinner a week. Doing so will ensure that everyone has at least one dinner to look forward to.
• Don't make a big deal when your child rejects a food. Stay cool and reaffirm the boundaries you have established by insisting that your child eat two bites before leaving the table. Don't let your child engage you in a power struggle.
• Give your child a choice. Give your child some choices within the boundaries you establish. For example, instead of asking, “What do you want for lunch?” ask “Would you like a turkey sandwich, or a quesadilla?”
• Encourage children to bring home their lunch leftovers. Looking at leftover lunches is a great way to get information about your children's lunch preferences. Find out why certain foods have come back uneaten. Did your child not like it? Was she not hungry enough to eat everything in the lunchbox? Was there a birthday celebration at school that day? Did she share someone else's lunch instead? Maintain a dialogue without criticizing. Consider making a list of foods that your child likes to eat for lunch and update it regularly with input from your child.. Providing a dip for carrot and celery sticks might make eating them more fun.