With so much information about food and nutrition it sometimes feels like you need a nutrition degree to sort through what’s best for your family when, in fact, the answers are often found in getting the basics right. If you focus on these seven winning ways with food, you’re well on your way to growing a happy, healthy child.
• Friendly polyunsaturated fats: vegetable oils and margarines and certain nuts and seeds.
• Friendly monounsaturated fats: olive, sunola and canola oil, avocado and certain nuts.
• Friendly omega-3 fats: fish oils found in deep-sea fish especially sardines, tuna, salmon, mackerel and herring, canola oil, walnuts and linseeds.
• Friendly omega-6 fats: nuts and seeds and their oils.
• Fresh fruit
• Low-fat grain-and-fruit based bars
• Mugs of homemade soup
• Snack-size cans of baked beans
• Fruit snack packs
• Small servings of dried fruit and nuts
• Homemade fruit bread and mini muffins
Vitamin D boosts bone health as it helps the body better absorb calcium. Dairy foods or breakfast cereals with added vitamin D can help kids reach their peak growth.