Are you worried your children aren’t getting enough? Consider the following tips and I assure you they will!
Set an important foundation:
Fruits are an important source of vitamins, antioxidants, as well as fibre. Focus on whole fruits. Fruit juices should be avoided. Most antioxidants in fruits and veggies are bound to the fibre; remove the fibre and you are no longer getting the synergistic effect of the whole food, not to mention leaving behind lots of fructose. Look for locally grown and organic when possible. How much fruit? Surprisingly a small amount of fruit is all that is needed. There should always be more emphasis on vegetables. Two to three servings are all that is needed for most of us, including children.
Vegetables are an important source of vitamins, minerals, antioxidants and fibre. Aim for getting most of your children’s servings from leafy greens. Look for locally grown and organic when possible. How much vegetables? Vegetables are important. Your little ones should be consuming double the number of veggies than fruit.
Legumes, nuts and proteins:
These foods are an important source of amino acids, minerals, vitamins, and fats. Only 10 per cent or less of calories should come from animal based proteins. (Eggs, fish, poultry, meat) Growing children need those amino acids, especially teens, so an even larger part of their portions should come from plant-based proteins with maybe a small portion of animal-based protein.
Grains are an important source of vitamins, minerals, fibre, amino acids, and energy. Aim for whole grains especially pseudo cereals such as quinoa and millet. Focus on rice (ditch the white rice and minute rice) and oats from the cereal grains. Limit processed grains (flours, baked goods and pasta) and focus on quality. Growing children need energy during their growing years The biggest mistake parents make is providing their children with too many processed grains as baked goods and pasta.
Calcium rich foods:
Your children can get plenty of calcium from the four food groups. Examples:
Fats are needed for the brain, for health and healing. Focus on whole food sources of fats found in the four food groups. Be sure your children are consuming enough Omega 3s. Oils are processed foods and should be limited and avoid heating non-saturated fat oils.
To be sure your children are getting enough, feed them a well-balanced range of whole foods, ditch the sugar and use caution and limit processed foods.
Dana Clark, CNHP, CHN, CHC owner or From the Roots Holistic
Published in the Alive + Fit Magazine, Spring 2017 page 28
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