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5 Foods Men
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10 WORST
Foods for Kids
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Sources:
Mona Sutnick, Ed.D., R.D. a nutrition consultant in
Philadelphia; Riva Touger-Decker, Ph.D., R.D., an
assistant professor of nutrition at the University of
Medicine and Dentistry of New Jersey, in Newark; Susan
B. Roberts, Ph.D., a professor of nutrition at Tufts
University, in Boston, and coauthor of Feeding Your
Child for Lifelong Health (Bantam, 1999); Liz
Marr, R.D., a registered dietitian and nutrition
consultant in Boulder, Colorado.
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1
American Cheese One slice has about 125
milligrams of bone-building calcium (children ages 1
to 3 need 500 milligrams a day; 4- to 8-year olds need
800 milligrams). As a melted topping, this
mildly flavored cheese can make vegetables or pasta
more enticing to picky eaters.
2
Baby
Carrots Pack these beta-carotene-rich vegetables
in sealed plastic bags to take along to school or
soccer practice. For babies and young toddlers,
steam carrots until soft, then cut into small pieces.
3
Baked
Potato Serve this potassium-loaded, fiber-rich
vegetable instead of greasy fries. It's lower in
fat and a great base for nutritious toppings like
chili, beans, or steamed broccoli.
4
Breakfast
Cereal Fortified cereal is a top source of
numerous vitamins and minerals, including iron and the
B-vitamin folate, which builds blood cells. If
your kids won't eat cereal that's not sugary, combine
a sweet brand with a less sugary variety.
5
Broccoli
Children get calcium and vitamins C and A in every
bite. Many kids like it raw or lightly steamed
so the vegetable stays bright green. Make pizza
faces with broccoli, plant "trees" in mashed
potatoes, or let kids dunk it in pasta sauce.
6
Cantaloupe
One of the few fruits with both beta-carotene and
vitamin C, it's a great alternative for kids who
aren't big vegetable eaters.
7
Chocolate
Milk In an ideal world, children would gulp down
plain milk without complaint. But sometimes a
little flavoring can make milk more appealing.
And contrary to popular belief, the chocolate does not
significantly hinder calcium absorption.
8
Eggs
One scrambled egg is packed with protein, which builds
and repairs muscles, and vitamin D, which helps the
body absorb calcium. 9
Frozen
Mixed Vegetables Peas
supply protein and folate, a B vitamin, while green
beans provide potassium. Toss them into soup as
it heats, or cook and stir into leftover rice.
10
Ground Beef A top source of protein, iron, and
zinc. Choose beef that's at least 90 percent
lean to keep fat in check. Mix into chili, toss
with pasta or noodles, or make burgers.
11
Ketchup
You may think it's gross when your child douses
everything in sight with ketchup, but this tomato-y
condiment contains a natural cancer-fighting compound
called lycopene.
12
Kiwifruit
Bite for bite, the kiwi has more vitamin C than an
orange. It supplies fiber and antioxidants that
help protect the body's cells from day-to-day damage.
13
Orange
Juice Of all the 100 percent juices, O.J. is the
most naturally nutritious--it's got lots of vitamin C,
folate, and potassium. The calcium-fortified
kind is a great option for kids who don't or can't
drink milk.
14
Parmesan
Cheese Each tablespoon of grated cheese supplies
close to 10 percent of the daily requirement for
calcium; sprinkle it on top of pasta, vegetables,
salad, and eggs.
15
Peanut
Butter Ever-popular among kids, peanut butter is
protein-rich and a good source of fiber. Spread
on bread or thin with water to make a yummy dip for
celery sticks, apple slices, or banana chunks.
16
Pizza
This popular item dishes up three food groups at
once: grains, dairy, and vegetable (the tomato
sauce counts as a serving). Make minipizzas for
your children with English muffins, pizza sauce,
mozzarella cheese, and chopped veggies.
17
Sweet
Potato A toddler-size quarter-cup serving supplies
all the vitamin A kids need daily. Slice it into
strips, spray lightly with oil, and bake into healthy
fries (cut into small chunks for toddlers). 18
Tortillas Versatile
and low-fat: Roll them up with turkey or ham,
and slice into wheels; cut them into wedges, and then
bake to make low-fat chips; or top with chopped
veggies and melted cheese.
19
Whole-wheat
Bread Fiber rich! Start your children on
wheat bread when they become toddlers so they get used
to the taste of whole-grain foods. Others to
try: brown rice, whole-wheat English muffins,
and whole-wheat pasta. 20
Yogurt Yogurt
supplies lots of calcium--275 to 450 milligrams per
8-ounce container. Look for brands that have
"live and active cultures." These
beneficial bacteria may boost the health of your
child's intestines. Flavored yogurt can be
highly sweetened, so try brands with less sugar or mix
in plain yogurt.
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