FINAL Foods for Health Resource by ElkhaloufiMustapha

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									Foods for Health: Building
Healthy Kids and Families
Developing Bodies and Minds
Habits formed in childhood often become the foundation for those in adulthood. Because of this, it is important
that children develop healthful habits when it comes to eating and physical activity. Children are not born
knowing what to eat or that active play on most days of the week is a better choice than playing video games.
Parents, caregivers, and teachers can be great role models by showing children the best ways to develop their
muscles, bones and minds by incorporating physical activity and healthful eating into their daily lives. Use this
resource to help your children (and you!) develop lifelong habits to stay healthy today and beyond.

Building Brainpower
The Benefits of Breakfast
Did you know that breakfast is one of the best ways to
fuel kids’ brains for school? Several studies suggest that
eating breakfast may help children do better in school by
improving memory, alertness, concentration, problem-
solving ability, test scores and school attendance. Adult
breakfast skippers, take note—eating breakfast may help
boost your brainpower too. Research suggests that
                                                                 One type of unsaturated fat is omega-3, which is critical
eating breakfast can help you manage your weight and
                                                                 for brain development early in life. Infants get this fat
provide energy to keep you going from morning to night.
                                                                 from their mother’s breast milk. Recently omega-3s
Breakfast is a great opportunity to get the nutrients your       have been added to certain infant formulas and some
family needs. Whole-grain cereals, fat-free and low-fat          baby and toddler foods. They may be added as the
milk, soymilk, yogurt, fruit, berries and 100 percent fruit      omega-3 fat, DHA or as oils such as canola oil. Certain
juice provide fiber, calcium, vitamin D, vitamin C and           fish are also high in omega-3 fats, and when prepared
many other nutrients you need to get the day started off         healthfully it is a great food for parents and kids alike.
right.                                                           The Food and Drug Administration (FDA) recommends

Facts on Fat                                                     that pregnant women and children avoid eating fish that
                                                                 have high mercury levels such as tilefish, king
Dietary fat is a needed nutrient for an overall healthful
                                                                 mackerel, shark and swordfish. Common seafood that
lifestyle. Certain types of unsaturated fats are particularly
                                                                 is low in mercury and high in omega-3s include shrimp,
important for children’s proper growth and development.
                                                                 canned light tuna, salmon, pollock and catfish.
These types of fat help maintain healthy skin and support
other systems in the body. They can be found in foods            Omega-3 fats have also been added to foods including

like avocados, almonds and vegetable oils.                       eggs, margarine, juice, milk and breads.

                                    For more information visit us at www.foodinsight.org
Building Healthy Bodies                                    infants can consume iron from foods
                                                           such as iron-fortified cereals, infant
                                                           formulas and infant meats. Once a child
Bone Up on Bone Health
                                                           is ready to eat more advanced family
Healthy bones help set the foundation for
                                                           foods, iron can be provided through
a healthful and active life. You can
                                                           foods such as beans, eggs, iron-fortified
establish good bone health early in life
                                                           cereals, lean red meat, fish and whole
with foods rich in calcium like dairy (milk,
                                                           grains. Eating foods high in vitamin C,
yogurt, cheese), tofu, soymilk, salmon,
                                                           like fruits and vegetables, can help the
spinach and fortified orange juice. Vitamin
                                                           body absorb iron more efficiently.
D and calcium work together in our body
to support and maintain bone health.                       Stay in Motion
                                                                                                                       Eating=Energy:
Vitamin D is found in foods like egg yolks,                                                                         Tips To Keep You Moving
                                                           Everyone in the family should make an
fatty fish (salmon, tuna, herring),                        effort to move their body daily. Physical               Are you yawning and dozing
                                                                                                                   through your day at work or
mushrooms, milk and certain fortified                      activity is one of the best things you can              school? Here are some tips to
cereals. Did you know that the best                        do for your health, and it also can be                  keep you going strong all day
source of vitamin D is the sun? You can                    very enjoyable! Recent guidelines state                 long.
get enough vitamin D by spending 5-30                      that children should get at least one                   Start with Breakfast.
minutes in the sun twice a week without                                                                            Breakfast fills you up and gets
                                                           hour or more of physical activity every
                                                                                                                   you going. Low-fat yogurt with
sunscreen. Physical activity is also a key                 day. Choose fun activities that the                     berries, whole-wheat toast with
component that can help you and your                       whole family can enjoy. Take daily                      peanut butter and whole-grain
family build strong bones.                                                                                         waffles are quick and easy
                                                           walks or bike rides. Remember, children
                                                                                                                   choices.
                                                           model after the people they look up to!
Insights on Iron                                                                                                   Snack smart. Snacks are a
                                                                                                                   great way to refuel. Choose
Iron is needed to carry oxygen to all cells                Variety is the Spice of Life                            snacks from different food
in the body. When you don’t have enough                    It may take multiple introductions of a                 groups: pita bread with
iron, some of your muscles and organs                      new food to get a child to like the taste.              hummus, a glass of low-fat
                                                                                                                   milk or soymilk or an apple or
may not get enough oxygen, and this may                    Teaching kids to enjoy many different                   celery sticks with peanut
leave you feeling tired and weary. In the                  foods – especially fruits, vegetables,                  butter. Be adventurous—any
early stages of life, it is especially                     and dairy – is an important part of a                   fruit or veggie makes a good
                                                                                                                   snack.
important that an infant gets enough iron                  good diet. One of the best ways to
to support brain development. The best                                                                             Go with the grains, fruits and
                                                           encourage a picky eater to broaden
                                                                                                                   veggies. These foods give you
sources of iron for nursing infants include                their taste buds is to involve them in                  energy along with lots of
breast milk and iron-fortified infant                      preparing family meals.                                 nutrition for your body and
formulas. After four to six months of age,                                                                         brain. Whole wheat bread or
                                                                                                                   bagels go great with raw fruits
The International Food Information Council Foundation                                                              and veggies like peppers,
                                                                                                                   zucchini or tomatoes, or start
                                                          Learn more about building healthy kids                   your day off with a whole-grain
                                                          and families by watching our ―Foods for                  cereal topped with a banana.
                                                          Health: Building Healthy Kids and                        Don’t go without eating. Your
                                                          Families‖ video with Nutrition expert and                body needs a steady supply of
                                                          author, David Grotto, RD.                                fuel to keep up with the
                                                          .                                                        demands of the day. Eat
                                                          For fun games, recipes and information
                                                                                                                   regular meals and snacks. If
                                                          visit the ―Healthy Kids and Families‖
                                                                                                                   you’re too busy to stop, then
                                                          section at:
                                                                                                                   snack smart! Grab a banana, a
                                                                     www.foodinsight.org
                                                                                                                   mixed fruit and nuts granola
                                                                                                                   bar or low-fat yogurt.
 International Food Information Council Foundation • 1100 Connecticut Ave., NW, Suite 430 • Washington, DC 20036

								
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