Deceptively Delicious - Jessica Seinfeld [9]
One serving = 1 item, such as an orange or apple, or ¾ cup berries, or ¾ cup fruit salad
Whole Grains
3 A DAY!
Whole grains are grains that contain all three parts of the natural grain: bran, endosperm, and germ (all three elements make whole grains highly nutritious). That means brown or wild rice instead of white, whole-grain or whole-wheat bread instead of white, and whole-grain or whole-wheat pasta instead of regular, white (refined) semolina. When reading bread and cereal labels, don’t be fooled by terms like “multi-grain” or “5-grain”—the first ingredient should contain the word “whole” or “oats.” Aim for at least three servings a day and don’t hesitate to mix white rice with brown or wild, and regular pasta with whole wheat if your kids balk.
One serving = ½ cup cooked rice, pasta, or whole-grain couscous; 1 slice whole-grain bread; ½ cup dry oatmeal or 1 cup whole-grain ready-to-eat breakfast cereal (ideally with 6 or fewer grams of sugar, and 3 or more grams of fiber per serving)
Calcium-Rich Foods
3 A DAY!
The number-one source of calcium for children (after the age of two) is skim or lowfat (1%) milk. But don’t forget other lowfat dairy products such as lowfat yogurt and cottage cheese and reduced-fat cheese—aim for three plus servings a day. (Lowfat dairy can be a better source of calcium than full fat, by volume, because removing the artery-clogging fat often makes room for more calcium.) Other good nondairy sources are:
Green vegetables (particularly broccoli and kale)
Beans (specifically white beans and soy beans)
Tofu (best if the label says “good source of calcium”)
Calcium-fortified foods such as some brands of whole-grain waffles and orange juice. Calcium needs go up as children age. Children ages 9 through 18 need 1,300 mg of calcium, or approximately 4 servings a day of calcium-rich food.
One serving = 1 cup milk, yogurt, or calcium-fortified juice, ½ to 1 cup beans (especially white beans and soybeans) or broccoli, or 4 ounces of calcium-rich tofu
Lean Source of Protein
The best sources of protein for children are: turkey breast, chicken breast, pork tenderloin, fish and seafood, tofu, turkey/veggie burgers, lowfat dairy, edamame (fresh soybeans), beans—such as black, kidney, navy, and pinto—and eggs.
Here are some examples of protein amounts, in grams, for several foods that your kids are likely to be eating:
Grilled chicken (3 ounces or 1 palm-sized piece): 21 grams
Turkey burger (4 ounces): 21 grams
Yogurt (6-ounce container): 6–8 grams
Lowfat (1%) milk (1 cup): 8 grams
Peanut butter (2 tablespoons): 8 grams
Tofu (3 ounces): 7 grams
1 egg: 6 grams
Nuts (¼ cup): 6–8 grams
Veggie burger: 5–10 grams
1 slice pizza: 12 grams
1 string cheese: 8 grams
A rule of thumb is that kids need to eat approximately half their body weight in grams of protein a day. For example, a 70 pound child needs about 35 grams of protein a day.
Fats
You also want to minimize saturated and trans fats in your child’s diet. I use only low or nonfat dairy in my home and keep a trans-fat-free kitchen. That means no commercially prepared baked goods or fried foods containing hydrogenated vegetable oil. The payoff is that you won’t have to sweat the occasional cookie or doughnut from the local bakery when the kids are out and about. The fats you do want to encourage are:
Monounsaturated fats, found in olive and canola oil, nuts, and avocados.
Omega-3 fats, found in fatty fish (such as wild salmon and sardines), walnuts, flax-seed, and omega-3-fortified eggs.
Fiber
We’re all hearing a lot about fiber these days. Insoluble fiber helps keep the pipes clean! That is, it helps prevent and treat constipation, and helps to keep the digestive system running smoothly. It has also been shown to protect against obesity, heart disease, and type 2 diabetes. Another kind of fiber, soluble fiber, helps whisk cholesterol away