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Lunchtime Nutrition at Every Age

7 IMPORTANT NUTRIENTS FOR A GROWING BODY A HANDY CHEAT SHEET CARBOHYDRATES Carbohydrates are a major energy source and crucial for the growth of your little one. Food Sources: Whole-wheat bread, oatmeal, oat bran, quinoa, barley, brown rice, strawberries, blueberries, pears, apples, sweet potatoes, carrots, peas, corn, beets, low-fat or fat-free milk, chick peas, black beans. FATS Fats help to store energy within a growing body. Make sure your kid's diet is high in mono- and poly- unsaturated fats (typically found in plant sources), but low in saturated and trans fats (often in animal products and processed baked goods). Food Sources: Olives, avocado, nuts, salmon, tuna, peanut butter, almond butter, olive oil. PROTEINS Dietary proteins are crucial for ensuring proper growth of your little ones. Food Sources: Lean or low-fat beef, lean or low-fat poultry, seafood, eggs, nuts, seeds, beans, peas, processed soy products. FIBER Dietary Fiber plays an important role in your child's digestive system, keeping things clean and running smoothly. Food Sources: Lentils, black beans, navy beans, split peas, vegetables, fruits, whole grains, bran, nuts. CALCIUM To develop strong bones and teeth, your little ones need calcium in their diet. Food Sources: Fat-free or low-fat milk, yogurt, tofu, sardines, cheddar cheese, turnip greens, broccoli, whole grain waffle. POTASSIUM Potassium works hand-in-hand with sodium to regulate your child's fluid and electrolyte balance, which is important for maintaining a healthy balance of water in their tissues and blood. Food Sources: Baked potato, raisins, orange juice, banana, cooked spinach, cantaloupe, salmon, avocado, tomato juice, white beans, acorn squash, honeydew, almonds. VITAMIN D Vitamin D helps children absorb calcium, which is necessary for building strong bones and teeth. Food Sources: Fat-free or low-fat milk, fat-free or low-fat yogurt, sardines, salmon, tuna, fortified milk, enriched cereals, egg yolks. SAMPLE MEALS MEAL 1 • Whole grain wrap (fiber, carbohydrates) filled with: - Lean-turkey or chicken (protein) - Baby spinach (fiber, protein, potassium) - Avocado (fats, potassium, fiber) • Small cup of low-fat plain yogurt (calcium, protein, vitamin D) topped with: Berries (fiber, carbohydrates) - Almonds (fiber, protein, fat, potassium). • Sandwich made of: MEAL 2 - Whole grain bread (fiber, carbohydrates) Peanut butter (fat, protein, fiber) - Bananas (carbohydrates, potassium, protein) - Touch of honey • Carrots (fiber) • Hummus (protein, fiber) • Small Greek Yogurt (calcium, vitamin D, protein). MEAL 3 • Whole grain crackers (fiber, carbohydrates) topped with: - Tuna salad (protein, fats) • Sliced apple (carbohydrates, fiber) • Chopped honeydew (carbohydrates, fiber, potassium) • Cheddar cheese sticks or slices (calcium, vitamin D, protein) Ziploc SOURCES: USDA Dietary Guidelines for Americans • http://www.cnpp.usda.gov/DietaryGuidelines.htm • http://www.cnpp.usda.gov/DGAS2010-PolicyDocument.htm • Myplate.gov Institute of Medicine Dietary Reference Intakes: • http://www.iom.edu/Activities/Nutrition/SummaryDRIs/-/media/Files/Activity%20Files/ Nutrition/DRIS/5_Summary%20Table%20Tables%201-4.pdf

Lunchtime Nutrition at Every Age

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A branded content piece about childhood nutrition published by the Huffington Post. The client was Ziploc.

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