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5 Power foods for kids
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School is back again. Here are 5 foods that parents can incorporate into their child's daily diet and fun ideas to get the kids to enjoy the food.
1. Blueberries: This dark berry is rich in antioxidants, great source of fiber as well as Vitamin C. These berries are also known to help with brain health, prevention of diseases such as cancer and help relieve both diarrhea and constipation. Breakfast and snack idea: Pack a handful of berries or make a smoothie and put in a small glass container.
2. Kale: This famous leafy green known mostly for garnishing has an array of benefits. It is rich in Vitamin K, A, C, manganese, and a good source of calcium, potassium and iron. Kale is known to help with the proper function of the immune system and to help with lung health. Snack and Lunch idea: Make chips by cutting into small pieces and baking in the oven. Cut into thin ribbons with beets and walnuts and strawberry dressing for a nice sweet salad.
3. Nuts: Almonds provide an excellent source of manganese and Vitamin E. Walnuts are rich in omega 3 fatty acids. Both are known to help with reducing the risk of heart disease and protection against diabetes. Snack idea: Mix nuts, dried fruit (with no added sugars), pumpkin seeds and blend in food processor until coarsely chopped. Mix in a bowl with agave and roll into little balls and bake for 5-10 minutes.
4. Quinoa: This little grain is packed with protein. It is also a good source of magnesium, iron, copper and phosphorus. Quinoa is known as an endurance food, which gives energy. It is also known to help with tissue repair. Breakfast and Lunch idea: To jumpstart their day, start off with a sweet breakfast by mixing berries, nuts and honey with quinoa or make a tabouli for lunch.
5. Sweet vegetables: Carrots and sweet potatoes are an excellent source of Vitamin A and C. Since these delicious veggies are sweet they also help with the sweet tooth of ones child. Carrots are great to help with vision and sweet potatoes help reduce inflammation. Lunch idea: As a side dish to a sandwich add some sweet potato or carrot fries by cutting them like French fries and baking them in the oven with some black pepper or sea salt.
Bit of advice: No need to tell the kids the name of the foods just introduce them to the great taste.
For more info: Listen to Healthy Inner Beauty Podcast
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