Kids: You Are What You Eat

Cupcakes, potato chips, cookies and other junk foods are going to find their way into your child’s mouth sooner or later. And, of course, there’s readily available unhealthy fast-food loaded with salt and filler ingredients. Still, if left up to most kids, they’ll choose to eat anything made of either pizza or pasta.

With children returning to the classroom, what they eat for meals and snacks will be critical not only to their scholastic success now but their future health as adults.

That is more the reason to make sure the meals they are served are packed with foods rich in nutrients and vitamins, according to Rachel Beller, founder of the Beller Nutritional Institute in Beverly Hills, CA.

The mother of four and expert in eating for disease prevention recently made recommendations for her top choices of true bite-for-bite nutritional powerhouses. And more important, these are the types of foods most kids are actually likely to eat.

With that in mind, WMB offers the following selection of things you should consider adding to your supermarket list:

BLUEBERRIES

This fruit is rated one of the healthiest foods because it is an antioxidant. New research suggests that they protect against heart disease but also are likely responsible for improving brain function. Blueberries also help reduce visceral or “toxic” belly fat; a type of fat that is likely related to obesity and metabolic dysfunction.

Ways to get them into kids’ diet is to include them on top of cereal or use them in pancakes. They also can be tossed into a bowl with granola and milk, and also are used on top of salad or in desserts. Healthy ice pops can be created by freezing a blend of whipped-up blueberries, yogurt and honey.

SOY

“Whole soy foods are an excellent source of lean protein and have potent anti-cancer benefits,” according to Beller, who also is a spokeswoman for the American Cancer Society and a contributor to the Women’s Intervention Nutrition Study as a researcher at Cedars-Sinai Medical Center in Los Angeles and the Director of Nutritional Oncology Research and Counseling at the John Wayne Cancer Institute.

“Tofu is great for young girls because it has a protective effect as their bodies and breasts (tissue) are developing – which lasts into adulthood,” Beller says.

One way to get tofu into their diet is to dice and toss tofu into stir-fries or soups and use the silken variety as a substitute for yogurt in fruit smoothies.

Kids also can snack on lightly boiled and salted soybeans, and they can have fun popping them (edamame) out of their shells.

TOMATOES

Tomatoes are loaded with lycopene, a substance that fights against many cancers. And, cooking tomatoes actually makes them healthier since that releases the lycopene.

Another helpful hint is to use oils, like olive oil, in combination with tomatoes since it helps the body absorb its nutrients.

Obvious ways to introduce tomatoes into your child’s diet is with pizza or pasta sauces.
Or, tomatoes can be added to meatballs or meatloaf if it needs to be disguised. Also, a bowl of chili or salsa (for dipping) are good sources if they like hot foods.

YOGURT

Low-fat yogurt contains healthy bacterial known to boost immunity and aid in the digestion process. It has two or three times the amount of protein and has less sugar than regular yogurt.

Yogurt can be topped with honey or maple syrup or other sweetener to lower the glycemic index. This will help to regulate the child’s blood sugar and energy level so that it doesn’t spike and then crash after breakfast. Agave syrup also is highly recommended for this purpose.

CABBAGE

Cabbage has a mild flavor and crunch that children like better than the customary salad greens. Further, vegetables like cabbage have phyto-nutrients, and are known to lower the risk for many types of cancer as well as improve the digestive system.

This food also helps to clear harmful toxins from the body by triggering the release of enzymes. One way to get cabbage into your children’s diet: shred and toss it into Asian noodle dishes.

SALMON

Salmon contains heart-healthy omega-3 fatty acids which are also known to increase brain development, fend off depression, and have superb anti-inflammatory results.

The wild salmon is lower in mercury and higher in omega-3s.

The best way to get children to eat salmon is to pair it with foods they already like. This food can be glazed with orange juice or with teriyaki sauce. It also can be served a salmon cakes, or burger or in salads (mashed and mixed with low-fat mayonnaise).

COCOA

Cocoa is a very healthy food because it has one of the highest concentrations of flavonoids, a compound known to improve blood pressure, heart and oral health.

Pure cocoa is not processed with alkali since it will generally remove the flavonoids. Cocoa can be sprinkled onto pancakes, waffles or French toast. You also can dunk strawberries in it.

BLACK BEANS

Beller says the darker they are, the better for you. “They also help to guard against heart disease and high cholesterol,’’ she says. “This is a problem for both adults and children.”

Nachos or quesadillas can be made with black beans, cheese, and salsa. Another hit with children are black-bean veggie burgers, or a whipped up black-bean hummus.

BASIL

Basil also is loaded with antioxidants like vitamins A, C, and K, as well as iron, potassium and calcium and also can aid in the digestion process. Some research even indicates it can help with headaches.

Basil can be sprinkled over chicken breasts or served with pasta. If children don’t like the appearance, it can be blended in sauces, soups, and even in hamburgers or meatballs.

CINNAMON

Research shows that this spice can help regulate blood sugar and minimize early morning fatigue, according to Beller.

Cinnamon can be sprinkled onto oatmeal, pancakes, or cold cereal. It also can be added to a muffin, or quick-bread recipes. Cinnamon also can be sprinkled on popcorn, or served with cocoa.

We at WMB believe these “super-foods” can make a difference to your child’s health, now and in the critical development years ahead. These special foods also pertain to adults and can lay the foundation for a long and healthy life.

This post is by TechMan, WMB co-author who blogs about trends, issues and ideas affecting business, industry, technology and consumers. If you like this post, please share it with family, friends and colleagues!