Congratulations, most of you have now made it through the first week of school and some are still looking forward to the big kick-off. We all know that January 1st starts the new year, but I have to say that the beginning of the school year also feels like a big new beginning, and also worthy of some new-year goals or resolutions. There are the obvious ones of course: to do well in school, to not procrastinate, to get enough sleep, or maybe to not overschedule your family. But don’t forget the equally important ones of eating healthier foods and getting enough physical activity. After all, eating nutrient-dense meals and snacks, avoiding processed, sugary foods, and getting about an hour of physical activity a day can boost brain development, improve concentration, and give your family the energy they need to make it through the long school and work days ahead.
We spend so much time and money making sure that our kids are in the best schools and are getting a great education, but are we focused enough on feeding their brains? Kid’s brains are developing so quickly and it is critical that we feed their little brains and bodies with the most high quality, vitamin and mineral packed foods possible. Elizabeth Fassberg, a nutritionist with the Jamie Oliver Food Foundation says, “Science has shown that food effects kids’ memory, attention, and cognitive skills.”
It really does not have to be complicated or take a great deal of time, in fact Kari Kooi, RD at The Methodist Hospital says, “Eating for more brain power boils down to three basics: eat at regular intervals, stay hydrated, and eat close to the ground.” To make sure that we are feeding those brains and bodies so that your kids can make 2011 a great school year, here are some key nutrients to keep on your radar screen.
Vitamin A
It is critical for eyesight, especially color and night vision. Vitamin A will ensure that your child can see the blackboard and the soccer goal. Beyond eyesight, it also gives the immune system a boost, and we know that is critical when they start sharing germs with all of their classmates. Get Vitamin A from orange vegetables and fruits such as carrots, cantaloupe, and sweet potatoes. Fortified milk is another source of Vitamin A.
B Vitamin
B Vitamins (also called B Complex – there are a lot of them), which include thiamin, riboflavin, niacin, folate, pantothenic acid, B6, B12, and biotin, help your body make and use energy. This group makes sure that you can make it all the way through that long test and to the end of the race. B Vitamins also make red blood cells that move oxygen throughout your body. B Vitamins come from just about every food group. Whole grains, fish, chicken, meat, leafy greens, and dairy are some of the very best sources.
Vitamin C
Vitamin c is of course important to boost our immune system so we can fight infections, but it also helps heal cuts and wounds and is especially important for keeping your body tissue in good shape, like your gums, muscles and that really important muscle – your heart. Citrus fruits are a great source as well as cantaloupe, strawberries, tomatoes, broccoli, kiwi fruit, and sweet red peppers.
Vitamin D
For strong bones and teeth, kids need Vitamin D every day. It helps the body absorb calcium so it can build bones. Vitamin D is not only important to your bones, but actually critical to every function of the body. You can get it from food as well as from the sun through your skin. There is of course much controversy over getting it through your skin given the harmful effects of UV rays. Experts recommend no more than 10 minutes of sun exposure a day to get this important vitamin. There are many foods that can also provide you with the recommended amount of Vitamin D, such as fortified milk, fish, eggs, and fortified cereals.
Calcium
Calcium helps you build strong bones and teeth. If you don’t get enough of this mineral when you are young, it can lead to osteoporosis later in life. Dairy is the best source of calcium. A few servings of low-fat milk, yogurt and cheese every day will keep those bones strong and supportive.
Choline
Choline is an essential nutrient that allows your nervous system to speed messages throughout your body and gives cells their structure. Our bodies do not make choline, so we have to get it from foods such as eggs, fish, beef, chicken, and broccoli.
Iron
Iron is important to help pump blood throughout our bodies. Iron is found in hemoglobin, the part of the red blood cells that transports oxygen to the rest of the body. Lean meats are of course a great source of iron, but others include beans, dark leafy greens, and iron-fortified cereals.
Magnesium
Magnesium is a building block of the body’s cells and it is also important to energy production. A diet rich in magnesium will help keep your child’s heart pumping strongly into adulthood. Great sources of magnesium include bran cereal, brown rice, tofu, beans, almonds, and other nuts.
Potassium
Potassium is critical for blood pressure – keep that heart pumping and muscles contracting when kids run around the playground or down the field. In fact, almost every cell and organ in the body needs potassium to work as well as it should. Bananas are packed with potassium, but you can also find it in sweet potatoes, white beans, milk and yogurt.
Zinc
Cold and flu season is just around the corner and zinc may help fend off at least some of those germs by helping the immune system. Zinc also helps your body produce proteins and DNA – critical to growth and development. Get your zinc from chicken, beans, and cereals fortified with zinc.
Variety is Key
The very best way to ensure that your child is getting the nutrients that he or she needs is by eating a variety of foods and of course with as little processing as possible. The more colors you can get into your diet (no I don’t mean red 40 and blue 1), the easier it is to get the essential nutrients your body needs. We are all visual eaters, but especially kids, so a colorful plate is not only more nutritious but more enjoyable as well.
Picky Eaters
Worried about your picky eater missing out? There are of course daily vitamins and supplements to help, but the best sources of these nutrients are real whole foods. Your picky eater does not have to stay a picky eater forever. I see amazing transformations every day with my clients who are working to improve or eliminate their picky eating problems. Just last week a client told me that her 4 year old has now decided that she loves raw baby spinach leaves. This is the same little girl that only two- months ago would not eat a single vegetable besides grated carrots on a rare occasion. You, of course, cannot just flip a switch to transform your picky eater, but by making a commitment and allowing me to lead you step by step you will see an amazing difference. Imagine being able to sit down to one meal and have the entire family enjoy it. It is absolutely possible, but the first step is to contact me. You do not have to live in the Houston area to get my help in your transformation to a healthier lifestyle; I do consulting via Skype and/or telephone as well to meet the needs of clients anywhere.
A new academic year has begun; make a healthier lifestyle for the entire family your goal – I want to help you achieve it!
Resources: “Essential Nutrients for Kids A to Z”, WebMD; Houston Chronicle “Brain Foods Help Send Kids to the Head of the Class” by Monica Rhor
WHAT'S FOR SNACK?
Who would have thought that you could make such a delicious snack out of kale. Yes, it is still very green, but if you can just get your kids to try one they might not be able to stop eating them - a great problem to have!
Crispy Kale Chips
Ingredients
· 1 bunch kale, washed and dried well
· 1 tablespoon olive oil
· Kosher salt and freshly ground black pepper
· 1 teaspoon brown sugar (optional)
Directions
Preheat oven to 300 degrees F.
Tear the leaves off the center rib of the kale and tear into large pieces. Place leaves in a large bowl and drizzle with olive oil and toss until completely coated.
Divide kale between 2 baking sheets. Arrange in a single layer and sprinkle with salt and pepper. Place in the oven and bake for 25 minutes, or until crisp. Place in a serving bowl and sprinkle with brown sugar, optional.
Be sure to place the kale in one layer on the sheet tray. Overcrowding will steam the kale rather than crisp it.
Here's to fresh, fast, and fantastic food!
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