Skip to main content

7 superfoods to boost any kid's diet

"Superfoods" are packed full of nutrients that have wide-ranging health benefits. Some critics think it's misguided to focus on only a handful of healthy foods, but nobody argues that these foods pack a powerful nutritional punch.

Bottom line? Even if you can only wrangle one of these onto your kid's plate, you're doing good — and you may initiate a food habit that will help your child's health throughout her life.


1. Avocado

avocado halves

The only vegetable laced with monounsaturated "good" fats that may lower "bad" LDL cholesterol that can harm the heart, avocado is also a super source of soluble fiber, which helps stabilize blood sugar. And it's full of vitamin E, which protects your cells from free radicals.

"Try mashing avocado with a little lime or lemon juice and yogurt and using it on quesadillas or tacos — or as a dip for raw vegetables," suggests Jessica Seinfeld.


2. Blueberries

blueberries

Loaded with vitamins, minerals, and antioxidants — substances that slow the body's release of chemicals that can damage cells — blueberries can help lower cholesterol, sharpen memory, and fight certain cancers. These little fruits offer big health benefits, whether fresh or frozen.

"I make a purple puree filled with blueberries and spinach that I add to tacos, burgers, pancakes, cookies, and brownies," says Missy Chase Lapine. "Wild, organic, frozen blueberries are one of the most versatile nutrient-rich foods you can disguise in dishes."


3. Oats

raw oats

These mild-tasting, versatile whole grains help prevent blood sugar spikes and crashes, will keep your child feeling full, and aid in escorting bad cholesterol out of the body.

"Serve oatmeal for breakfast," says Chase Lapine. "The old-fashioned rolled oats, not the quick-cooking kind — they offer more fiber and longer-lasting energy. Cook them in milk, rather than water, and top with blueberries for a well-balanced start to the day."


4. Salmon

raw fish

This cold-water fish contains healthful fats known as omega-3s that can lower the risk of heart disease. These nutrients may also help improve mood and prevent memory loss.

"Make your own fish fingers," recommends Jennifer Iserloh. "Choose wild salmon to reduce your child's exposure to toxic substances such as PCBs and mercury. Adults enjoy these lightly crumbed strips too."


5. Spinach

washed spinach salad

An excellent source of iron, calcium, and folic acid, along with vitamins A and C, spinach is great for growing bones and brains.

"This versatile vegetable has a mild flavor and cooks in a flash," notes Iserloh. "Stir it into hot soups, toss it into your tomato sauce, and tuck it into quesadillas."


6. Sweet Potatoes

raw carrots

Packed with vitamins B, C, and E, plus calcium, potassium, and iron, sweet potatoes are also rich in complex carbohydrates and fiber, which keeps digestion moving along properly.

"Sweet potatoes are good at preventing a sugar crash, thanks to those complex carbs," says Chase Lapine. "They also add a subtle sweetness to sneaky recipes and work hard to cut the acidity of tomato that some kids dislike in pasta sauces."


7. Yogurt

ice cream

Rich in calcium and a good source of protein, yogurt helps build strong bones and teeth. It also aids in digestion and fights bad bacteria in the gut.

"Buy plain low-fat yogurt and add your own fresh or frozen fruit to it," recommends Iserloh. "That way, you'll avoid the sugar that's in flavored yogurts. It's so creamy and comforting that most kids go for it."

...........................................

artikel diambil dari babycenter

Comments

Post a Comment

Popular posts from this blog

Resipi : Homemade Takoyaki & Sos Takoyaki/ Okonomiyaki

Assalamualaikum..
Homemade Takoyaki lagi!!

Dalam keluarga besar saya, rupa-rupanya ramai gak yang kenal dan suka takoyaki dan ramai gak yang tak kenal 'apekebendanye menatang takoyaki tu?'

Hihiii...

Kali pertama saya perkenalkan takoyaki yang saya buat ni masa sesi usrah keluarga dirumah saya akhir April yang lepas. Sejak dari hari tu, tak putus-putus pula 'order' homemade takoyaki ni untuk apa-apa event keluarga hehe... addicted!

Setakat ni dah 3 event saya buatkan takoyaki; Hari Ibu, kenduri doa selamat kat Kajang dan Majlis Aqiqah anak buah di Kuala Selangor..

Tapi disebabkantakoyaki maker saya [klik sini] tu hanya ada 18 lubang aje dan lebih kecil dari saiz pasaran.. memang lama la nak menyiapkannya.. kalau ada 2 takoyaki maker ok gak ni hehe...

Acuan nak buat takoyaki (takoyaki maker) saya beli di Lazada aje sebab murah :).. kalau nak beli gak boleh klik sini -> TRIO Electric Takoyaki Pan

Saya sekarang nak beli takoyaki pun nak fikir banyak kali.. Walaupun lebih …

7 Tips Merawat Bengkak Susu/ Mastitis Di Rumah - Pengalaman Saya

Assalamualaikum...

Kebanyakan ibu-ibu yang baru melahirkan terutamnya 1st time mother selalunya akan risau tentang masalah
kekurangan susu/ tak cukup/ susu taknak keluar.  Namun begitu, ibu-ibu juga perlu ambil tahu tentang komplikasi lain yang mungkin berlaku seperti BENGKAK SUSU dan MASTITIS.

APA ITU MASTITIS?


Mastitis adalah sejenis keradangan pada payudara yang akan terjadi apabila saluran susu tersekat atau terjadinya infection pada payudara.  Bila terjadinya mastitis, ia akan jadi tersangat sakit pada breast dan mungkin boleh melemahkan semangat ibu-ibu menyusu.

Bagaimana nak tahu simptom mastitis?  Ya, kita kena perhatikan simptom supaya kita boleh ambil tindakan awal. Antara simptomnya adalah : Rasa tidak selesa, sakit, ketulan dan tompok-tompok merah serta panas pada payudaraRasa sakit menyucuk pada nipple semasa mula proses menyusu bayiMula rasa demam dan mungkin menggigil (ada yang panggil bentan)PENGALAMAN SAYA

Pengalaman saya pula, setiap kali bersalin memang saya akan ke…

150++ Idea Bekal/ Bento Untuk Sekolah/ Pejabat

Assalamualaikum..

Sejak dua menjak ni kami dah ada Geng Bekal Ofis (GBO) kat pejabat. Pioneer nya Zue dan Ziera. Bujang-bujang pun bawa bekal gi ofis. Rajinnnn.

Termotivasi dengan kawan-kawan ofis yang sama-sama nak bawa bekal, makin lama makin ramai yang join bawa bekal lunch dari rumah. Sekarang Geng Bekal dah ada Zue, Ziera, Hajar, Zana, Aqilah, Zimah dan saya, Liza ;)

Walaupun lauk ala kadar atau leftover makanan semalam, atau lauk ala kadar je macam telur goreng je.. tapi masih menyelerakan. Jimat pun jimat juga. At least RM4-5 sehari dapat jimat.

Dan masakan sendiri kita lebih tahu kualiti, khasiat, halal dan kebaikannya.

Buat masa ni just buat bekal untuk diri sendiri dulu. Tengah nak adjust masa dan plan arrangement untuk bekal anak & husband juga. Maklumlah pagi-pagi memang sedia ada pun macam lipas kudung menguruskan hal-hal anak sebelum ke ofis. Ni nak tambah lagi another kerja bento/bekal. Memang perlu perancangan yang betul-betul teratur :)

Saya pun dah masuk minggu …