Nutrition SUPERFOODS Greens Root Vegetables Yellow, Orange, Red Vegetables
Spinach, arugula, romaine/iceberg lettuce, Brussels sprouts, cabbage, chives, broccoli, watercress, avocado, parsley, leafy greens (collards, kale, mustard).
Scallions, leeks, rutabaga, turnips, radishes.
Carrots, sweet potatoes, winter squashes, tomatoes, red peppers, pumpkin, cauliflower.
Fruits Whole Grains Healthy Fats
in many children’s foods do not provide much nutrition and often discourage kids from eating healthier options. These days, superfoods are gaining attention for their health advantage. They have been found to reduce inflammation, lower body fat, cholesterol and blood pres- sure, and protect against heart disease and cancer. Generally, superfoods are bright in color due to their high concentration of healthy antioxidants that help fight disease. In order to maximize your child’s nutrition, try to serve colorful meals with some of the superfoods (according to the Centers for Disease Control and Prevention and the National Institutes of Health) listed above. Growing healthy eaters can be chal-
lenging, but the sooner you start working on your child’s diet, the easier it will be
28
Berries (blackberries, blueberries, strawberries, cranberries); citrus (grapefruits, limes, oranges, lemons); stone fruits (peaches, plums, cherries, nectarines, apricots); kiwi, apples.
Whole-wheat bread/pasta/tortillas, brown rice, oatmeal, bran.
Fatty fish (tuna, salmon, trout, sardines); nuts (almonds, walnuts, hazelnuts, pecans, pistachios); olive oil; dark chocolate.
for him to eat a variety of healthy foods. Eating habits start at the beginning of life, and continue to develop over the first few years. Try to make eating enjoyable for your child, and set a good example with the diet you consume. Be sure to provide a wide variety of colorful fruits and veg- etables. With a little work and patience, your child will love them in no time!
Michelle Dorsey Graf, MSN, CFNP, is an NP working in pediatric primary care. She is also a nursing PhD student at Vanderbilt University, and her research interests involve early childhood feeding and risk factors for obesity.
For more information on raising healthy kids, visit
readysetgrowmag.com.
www.readysetgrowmag.com
Page 1 |
Page 2 |
Page 3 |
Page 4 |
Page 5 |
Page 6 |
Page 7 |
Page 8 |
Page 9 |
Page 10 |
Page 11 |
Page 12 |
Page 13 |
Page 14 |
Page 15 |
Page 16 |
Page 17 |
Page 18 |
Page 19 |
Page 20 |
Page 21 |
Page 22 |
Page 23 |
Page 24 |
Page 25 |
Page 26 |
Page 27 |
Page 28 |
Page 29 |
Page 30 |
Page 31 |
Page 32 |
Page 33 |
Page 34 |
Page 35 |
Page 36 |
Page 37 |
Page 38 |
Page 39 |
Page 40 |
Page 41 |
Page 42 |
Page 43 |
Page 44 |
Page 45 |
Page 46 |
Page 47 |
Page 48 |
Page 49 |
Page 50 |
Page 51 |
Page 52 |
Page 53 |
Page 54 |
Page 55 |
Page 56 |
Page 57 |
Page 58 |
Page 59 |
Page 60 |
Page 61 |
Page 62 |
Page 63 |
Page 64 |
Page 65 |
Page 66 |
Page 67 |
Page 68 |
Page 69 |
Page 70 |
Page 71 |
Page 72 |
Page 73 |
Page 74 |
Page 75 |
Page 76 |
Page 77 |
Page 78 |
Page 79 |
Page 80 |
Page 81 |
Page 82 |
Page 83 |
Page 84 |
Page 85 |
Page 86 |
Page 87 |
Page 88 |
Page 89 |
Page 90 |
Page 91 |
Page 92 |
Page 93 |
Page 94 |
Page 95 |
Page 96 |
Page 97 |
Page 98 |
Page 99 |
Page 100 |
Page 101 |
Page 102 |
Page 103 |
Page 104 |
Page 105 |
Page 106 |
Page 107 |
Page 108