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FEATURES Nov 7 2012 5:06PM
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Nutrition Tips for Your Children During the Holidays

by Angela Carstarphen Watford

It’s that time of year again—traveling to grandma’s house, shopping on Black Friday and eating tons of unhealthy food. But moms, let’s remember that we teach our kids what to eat by what we eat. 

During this time of Thanksgiving, let’s remember how blessed we truly are: Our kids are healthy, smart and happy, so let’s keep them that way with these 7 nutrient-packed foods that will keep them super-strong all year long. 
 
Oatmeal
This is my favorite thing to serve my boys (2 and 5) on cold mornings—plus it’s quick and easy.
The Nutritional Value: Fiber-rich whole grains, like oatmeal, digest slowly, providing kids with a steady stream of energy. Studies show that kids who eat oatmeal are better able to concentrate and pay attention in school.
 
Fruit
Let them taste the rainbow of different flavors—from yellow bananas to bright-red raspberries. Plus, it’s a good way to teach your toddler his/her colors.
The Nutritional Value: All fruit provides essential vitamins and mineral. Fruit also has fiber, which keeps kids regular. To reap all the benefits, experts say eat a variety, like berries, melon and oranges.
 
Eggs
My kids love hard-boiled eggs. They’re great snacks for road trips and all-day shopping sprees.
The Nutritional Value: Eggs are high in protein, and they’re one of the few foods that naturally contain Vitamin D. Studies show foods rich in protein help kids feel satisfied longer.
 
Tofu
Trust me, your kids WILL eat tofu.  I like to cut them in cubes and stir-fry them in delicious sauces and throw them over rice. You could also use the silken version as a substitute for yogurt in fruit smoothies.
The Nutritional Value: Experts say whole soy foods are an excellent source of lean protein and it has anti-cancer benefits. Plus, it’s great for young girls because it has a positive effect as their bodies and breast tissue develop.
 
Tomatoes
I love finding easy-to-carry nutritional snacks that my kids love. Grape tomatoes are the perfect size and my boys enjoy them any time of the day.
The Nutritional Value: They’re loaded with lycopene—a substance that protects against several kinds of cancers. BTW, cooking tomatoes makes them even healthier because the heat releases the lycopene. So, who’s having spaghetti tonight?
 
Salmon
The great thing about salmon is there’s so many different ways to serve it— kid-friendly style. You can make salmon cakes, burgers or make salmon salad sandwiches! Yum…
The Nutritional Value: Salmon contains heart-healthy omega 3 fats, which are known to boost brain development. Keep your kid’s brains working!
 
Basil
One of my favorite toppings to put on our pizza is basil. On top of cheese and yummy tomatoe sauce is a good way to get your kids to eat this leaf without screaming, Eeeww.
The Nutritional Value: This herb is packed with antioxidants—vitamins A, C and K—as well as iron, potassium and calcium. Plus it can help improve digestion.  A leaf? Eeeww, knew? J

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