NUTRITIOUS FOODS

INTRODUCTION

Fruits and vegetables contain all the necessary vitamins and minerals needed for a healthy body. Whole fruits and veggies are less expensive and much more enjoyable than vitamin supplements and pills.

Many people take vitamins to be healthier, but by eating the right foods (namely fruits and vegetables), vitamins become unnecessary. Doctors and researchers believe that anti-oxidants naturally found in fruits and vegetables can help prevent some types of cancer.

GO ORGANIC WITH YOUR FRUIT AND VEGETABLE GARDENING

Organic produce is the safest and healthiest choice for you and your family. Gardening organically means that you won't risk eating any chemicals or pesticides that are usually found on store-bought produce. Your own organically grown fruits and vegetables will only be loaded with nutrients!

CHILDREN NUTRITIONAL NEEDS

A recent study conducted a survey of 1,800 school-aged children to find out what they consumed in a typical day.

15% of the students did not eat any vegetables 40% ate only potatoes or tomato sauce (aka French Fries and ketchup) 20% of the students did not consume any fruit

Currently, children ages 6-12 eat an average of 2.5 fruits and vegetables a day, only half of the recommended servings. These poor eating habits have made today's children susceptible to heart disease and obesity and a prime target for improved nutrition and increased education.

Children need a variety of foods to grow strong and healthy. Their appetites decrease or increase as they grow. Teaching children about good nutrition now helps them develop a lifetime of healthy eating habits.

BEST FOODS:

1. Sweet Potatoes

A nutritional All-Star — one of the best vegetables you can eat. They're loaded with carotenoids, vitamin C, potassium, and fiber. Bake and then mix in some unsweetened applesauce or crushed pineapple for extra moisture and sweetness.

2. Mangoes

Just one cup of mango supplies 100% of a day’s vitamin C, one-third of a day’s vitamin A, a decent dose of blood-pressure-lowering potassium, and 3 grams of fiber. Bonus: mango is one of the fruits least likely to have pesticide residues.

3. Unsweetened Greek Yogurt

Non-fat, plain Greek yogurt has a pleasant tartness that’s a perfect foil for the natural sweetness of berries, bananas, or your favorite breakfast cereal. It’s strained, so even

the fat-free versions are thick and creamy. And the lost liquid means that the yogurt that’s left has twice the protein of ordinary yogurt – about 17 grams in 6 ounces of plain Greek yogurt.

4. Broccoli

It has lots of vitamin C, carotenoids, vitamin K and folic acid. Steam it just enough so that it's still firm and add a sprinkle of red pepper flakes and a spritz of lemon juice.

5. Wild Salmon

The omega-3 fats in fatty fish like salmon can help reduce the risk of sudden-death heart attacks. And wild-caught salmon has less PCB contaminants than farmed salmon.

ADD CALCIUM FOR STRONG BONES

Calcium is one of the key nutrients that your body needs in order to stay strong and healthy. It is an essential building block for lifelong bone health in both men and women.

Good sources of calcium include:

Dairy: Dairy products are rich in calcium in a form that is easily digested and absorbed by the body. Sources include milk, yogurt, and cheese.

Vegetables and greens: Many vegetables, especially leafy green ones, are rich sources of calcium. Try turnip greens, mustard greens, collard greens, kale, romaine lettuce, celery, broccoli, fennel, cabbage, summer squash, green beans, Brussels sprouts, asparagus, and mushrooms.

Beans: For another rich source of calcium, try black beans, pinto beans, kidney beans, white beans, black-eyed peas, or baked beans.

REFERENCES:

1. http://www.cdcg.org/nutritious.html 2. http://www.cspinet.org/nah/10foods_bad.html 3. http://www.helpguide.org/life/healthy_eating_diet.htm