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Boost Nutrition
with Super Foods
All parents want to make sure their children gets the proper
nutrients to help them grow strong and healthy. But sometimes in
the rush of life, it’s hard to read all the labels, count calories
and make sure you get it all in.
To help busy parents,
Dawn Bunting, Texas Children’s Hospital
Registered Dietitian,
recommends adding the following kid-friendly “super foods” to your
child’s diet. These foods all provide concentrated amount of
nutrients—many with the added benefit of fiber. Combine them with a
balance of proteins, carbohydrates and fats and you’ll be on your
way to a healthy, nutritious diet for your child.
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Super Food
Recipes |
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Blueberry Smoothie
½ cup fresh blueberries
½ cup blueberry yogurt
½ banana
½ cup ice
Place all ingredients in blender and puree until
smooth.
Sweet Potato Pancakes
¾ pound sweet potatoes
1 ½ cups flour
3 ½ teaspoons baking powder
1 teaspoon salt
½ teaspoon nutmeg
2 eggs, beaten
1 ½ cups low-fat milk
¼ cup butter
Boil sweet potatoes until tender. Plunge cooked
potatoes into cold water, remove skins, drain and
mash. Mix sweet potatoes with eggs, milk and butter.
In a separate bowl, sift together flour, baking
powder, salt and nutmeg. Slowly add potato mixture
to dry ingredients. Drop batter by spoonfuls on
preheated griddle and cook until golden brown,
turning once.
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Sweet potatoes.
Sweet potatoes are loaded with antioxidants and disease-fighting
nutrients. A single, 1 cup serving delivers a large dose of
carotenoids, the substance the body uses to make vitamin A. In
addition, sweet potatoes pack in a hefty amount of vitamin C,
potassium and vitamin B6. They are also low-fat and high in dietary
fiber—a perfect combination.
Serving kid-style: Serve raw for dipping, baked as french fries
(slice, brush with canola oil and bake) or mashed into breads,
muffins and pancakes.
Broccoli. This vegetable is also full of nutrients. One
serving boasts almost as much vitamin C as an orange, as well as
calcium, fiber, potassium, folate and disease-fighting carotenoids.
It is also a good carbohydrate choice since it is low in calories.
Serving kid-style: Dip raw pieces in low-fat ranch dressing,
disguise in casseroles (broccoli rice), mix in salads (like
carrot/raisin/broccoli), cream into soups, or steam and top with
cheese sauce.
Berries. These little gems are a refreshing way to sneak in
nutrition. Blueberries, strawberries, blackberries, raspberries—all
colors and sizes—are high in antioxidants, vitamin C, fiber and
disease-fighting phytochemicals. Some berries have even been found
beneficial to maintaining heart health. And, they’re naturally low
calorie.
Serving kid-style: All by themselves, layered with cool-whip in a
parfait, sprinkled with granola, added to yogurt, blended in a
smoothie, pureed and frozen into popsicles, or baked into muffins,
breads and cobblers.
Cheese. All kids love cheese. In addition to the obvious
calcium it offers, it is also a great source of protein, vitamin B12
and phosphorus (much needed for proper bone development). There are
many great, low-fat options that pack in the nutrients, without the
added fat.
Serving kid-style: Cut into cheese sticks or cubes and serve with
crackers, melt over veggies, on sandwiches, with apples, on toast
(or grilled cheese).
Yogurt. Yogurt is another great source of calcium, as well as
protein, B vitamins, zinc and phosphorous. It also offers the added
benefits of helping with intestinal health and boosting immunity—as
long as it has the right live cultures. Beware that some yogurts
have added sugar and artificial flavors, especially those with added
fruit (typically sweetened).
Serving kid-style: There are many kid-friendly options available
right off the shelf (including frozen yogurt). Blend into smoothies,
top with granola or cereal, add dried or fresh fruit, or use as a
topping for cobbler and cake.
Milk. It’s nutrition you can drink. Not only does milk
provide the calcium and phosphorous your child needs for healthy
bone development, but it is also fortified with vitamin D—which
helps the body allocate calcium appropriately. Milk is also a good
source of vitamin A and magnesium and it provides the protein and
carbohydrates needed for energy and brain development. If calorie
intake is a concern, choose lower fat or fat-free milk. To ensure
your child gets adequate servings, make it a staple beverage at meal
time.
Serving kid-style: Serve à la carte, blended in smoothies or poured
over whole grain cereal.
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