family matters | HEALTH
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15 Fab Foods to Build Strong Minds and Bodies BY SABRA MORRIS
Serving up quality food is an important part of keeping your keiki healthy, alert, happy and growing strong. Here are 15 great options to add to your child’s menu today. And don’t worry—we’re making it easy! 16
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1. Beans and Legumes
“They’re super-healthy and affordable foods high in antioxidants, fiber, protein, B-vitamins, iron, zinc and potassium,” says Price. ¨ EASY SNACK IDEA: Chicnaturals.com
makes a tasty snack using garbanzo beans (also known as chickpeas). Or, roast your own honey-cinnamon chickpeas (recipe at weelicious.com).
photos: thinkstock.com
The Making of a Super Kid:
OR BUSY PARENTS, whipping up three nutrientpacked, wholesome meals per day, plus healthy snacks, can sometimes feel downright impossible. “Here in Hawai‘i, many families get home late because parents may spend hours commuting each day or work more than one job, and then have to shuttle their children to and from after-school activities,” says nutritionist and mother of two Kathy Price, R.D. Throw in the modern menu of readyto-eat, processed options available everywhere we turn, and it’s no wonder that getting the right amount of nutrition onto our kids’ plates (and getting them to love healthy choices) presents an uphill battle. The solution? Offer unprocessed, nutrient-dense foods whenever you can, in forms that are easy to prep and serve. “A nutrient-dense food is a food that’s rich in nutrients compared to its calorie content,” says Price. Fruits and vegetables are at the very top of this list. High-quality proteins, such as beans, legumes, nuts and nut butters, and low-fat dairy are also important. While it can often be challenging to convince your child to choose clementines over cookies or carrots over chips, especially on the go, it’s not impossible. “My feeling is, if you learn a little bit about nutrition, pay attention to what’s good, wholesome food, you can offer a well-rounded diet. Then, try not to stress too much about it,” says Dr. Melinda Ashton, M.D., of the Pediatric Group of Honolulu. Need some ideas? Here are 15 fantastic foods and snack options to get you started.
! Back-to-School 2013
7/12/13 6:31 PM