THE FAB 5 !
What are the nutrients your kids need the most that their diets are lacking? Well, the list of nutrients our foods supply is vast. However, the amount of processed foods that make it into our children daily routine has left less room for those filling foods that provide for their daily needs.
Calcium tops the list. This does not only come from the milk your child may drink. Today there are many children who are intolerant to digesting milk products. So lucky that there are so many choices which also have the added benefit of Vitamin D. These nutrients are vital for sustaining bone development.
Try these food products to up the intake in your child’s diet:
- cheese
- yogurt
- milk
- fortified cereals
- soy milk
These food items along with “calcium fortified” tofu can add a great deal. Try adding tofu to your lasagna , quiche , and smoothies. Also try kale and almonds rich in calcium. Note that some greens are high in oxalates (spinach ) that can interfere with calcium absorption.
Vitamin E is another one. This powerful antioxidant protects us from cell damage. Just 2 tablespoons of sunflower seed butter delivers about half of the daily needs. Add these items to your daily intake. Let your kids have fun trying to find the vitamin E rich foods to add.
- Avocado
- nuts
- peanut butter
- sunflower seeds
- plant oils
- tomato sauce
- wheat germ
- spinach
Not surprising that fiber tops the list. Not only will adding fiber foods keep you full . They aid in digestion and help with constipation in children. Plants are natures powerful weapon against this common problem for children. Aim for at least 25 grams per day. Have your kids try to keep track on a chart. This can be fun and a disguised way of adding fruits and vegetables to their diet.
- hummus
- lentils
- beans
- whole grains
- popcorn
- nuts
- flaxseed
- green peas
Potassium is a key player in maintaining healthy fluid balance and blood pressure and helping muscles to contract.
Pistachios have the highest potassium content of all nuts. For kids ages 4 and up with no nut allergies, make trail mix by tossing some (unshelled) into a baggie with dried apricots.
- bananas
- honeydew
- dried apricots
- tomatoes
- cod
Iron helps carry oxygen to the cells and helps in brain development.
Iron from plant sources is not absorbed as well by the body as animal-based sources, but vitamin C can help. Try serving fortified cereal with fruit like fresh strawberries or mango to increase the iron absorption.
- beans
- lentils
- lean beef
- shrimp
- soy nuts
- raisins
Information originally provided by By Sally Kuzemchak, RD
