Good Lifestyle

I will not claim that having a child to eat what is good for him is not sometimes a struggle.

"Many parents tell me:" My children do not like healthy food, "said David Katz, MD, Associate Clinical Professor of Epidemiology and Public Health in Yale Medical School." "FINICKY" is not a excuse. You never hear a parent say: "My child does not like to look in both ways before crossing the street. They tell him to do it. More children today will die of bad food complications they eat they will do tobacco, drugs and alcohol. "

So, how do you teach the basics of nutrition to a 7 year old child? Even we have difficulty understanding which vitamins and minerals we need more and what are the complicated chemical ingredients to avoid.

Well, here is a simple trick: teach your children to eat as many different colors as possible. And no, I'm not talking about mixing red, green and purple thighs. I speak to add as much as possible a mixture of fruits and vegetables. Indeed, the colors represented in foods are nutritional value indicators and different colors mean different vitamins and minerals.

All about this list will not call on your child's appetite. But there is enough variation here that he can squeeze a food from each category in a day to eat. For a fun project, make a multicolored control list and make your child check while he eats throughout the day.

Or do what our parents did and sell them on the respectful advantages of trapped children inside spinach, carrots and others. Each group of products offers seriously cool "superpowers" that use the deepest desires of children to dominate mathematics quiz and monkey bars. Do not hesitate to sell them as hard as you wish. Hey, even if it did not end up making you as strong as Popeye, you have always eaten your spinach, is not it?

Rosy fruits and vegetables offer a payload of a large antioxidant called Lycopene. Lycopene is a carotenoid that is associated with a health benefits cache, including protecting the skin damage caused by the sun and reduce the risk of heart disease and certain forms of cancer. Lycopene is very strongly concentrated in the red with all red fruits: tomato. What is surprising, however, is that cooked and transformed tomatoes have higher lycopene concentrations, so do not fear Salsa or Marinara sauce.

Superpower: Red foods make you ripping like the flash! There is a reason why he was wearing red: foods rich in lycopene have been demonstrated to reduce the whistling, asthma and shortness of breath symptoms when doing the exercise.

Red bell pepper

The red pack twice vitamin C and nine times more vitamin A than their green lovers. They were shown to help fight against cataract cancer asthma. Stitching the raw and serve with hummus for a snack after school or buy roasted jarred peppers and puee in a soup (it has the taste of tomato soup).

Tomato

This Lycopene Queen is also packed with antioxidant vitamins A and C, as well as vitamin K, which is important to maintain healthy bones. Good news for FINICKY eaters: Canned and cooked tomatoes contain more lycopene than fresh, so go crazy about Ketchup sauce, Salsa and Marinara. Whenever possible, buy organic: USDA researchers have found that Ketchup organic has three times lycopene as non-organic ketchup.

Watermelon

This summer favorite is also a large vendor of Vitamins A and C, which help neutralize cancer-causing free radicals. Spike a fruit salad with great watermelon guys, mix yogurt, ice and jo for a refreshing smoothie, or just a hand on a big chunk to the little ones, the next time you lie in the grid.

Guava

Like most lycopene vessels, Guava is packed with vitamins A and C. It also contains omega-3 healthy fatty acids and a belly filling fiber. Get your hands on them in the alley of large supermarkets or Latin grocers, or simply store a bottle of guava nectar in the fridge.

Pink grapefruit

This contains one of the highest concentrations of antioxidants in the alley of the products. Mix segments in yogurt and granola in the morning at breakfast, slide them into salads, or simply share the OJ for casual glass of red grapefruit juice.

The beta-carotene is the responsible nutrient for dramatic orange fruits and vegetables, and although carotenoid is present in a host of other vegetables (spinach, kale and broccoli, for example), orange trees have the highest concentration . But the remarkable hue of this carotenoid does more than draw your attention; Once inside the body, it is converted to vitamin A, a powerful antioxidant that contributes to immune health, improves communication between cells and contributes to the fight against free radicals of the cell.

Superpower: Orange food give you a night vision! Indeed, vitamin A is essential for the creation of the pigment in the retina responsible for vision in low brightness situations. Just think about the benefits: ideal for beating their friends with the skin and looking, spying with their brothers or sisters and spot babies before being able to hide under their beds.

Winter squash

A real nutrient evening bag, a winter squash is an excellent source of a dozen different vitamins, including a crowd of vitamins B, folate, manganese and fiber. What does all this mean? It means feeding it to your child! And a lot of that! The best way is to cut the squash in 1-inch quarters and cook at 375 ° F for 40 minutes, until soft and caramelized.

Orange

The vitamin C Vanted monster has a critical phytonutrient frames known for lowering blood pressure and contains high anti-inflammatory properties. The juice is good, but the real fruit is even better. The secret, however, is that the most powerful healing properties of orange are in the skin; Use a Zester to grip the peel on yogurt bowls, salads or directly in smoothies.

Yam

The best part of the soft potatoes, apart from beta-carotene, is that they are loaded with fibers. This means that they have a milder effect on your child's blood glucose than regular potatoes. Substitute oven-cooked soft potatoes for oven potatoes, crush them as if you want an Idaho or making fries throwing olive oil and roasting spears in an oven 400 F for 30 minutes.

Carrot

The snack of choice for Bugs Bunny is located being the richest carotene source of all. The baby carrots are perfectly plains to soak or paste it, but also try to shred with carrots in a salad or a marinara for a stroke of natural sweetness, or to torch them slowly in the oven with olive oil and salt.

Cantaloupe

The overvoltage of vitamin A is important not only for the eyes, but also for healthy lungs, and vitamin C megadose helps white blood cells as part of the infection. The slices of Cantaloupe and Yogurt make a killer breakfast or combine both in a culinary robot with a touch of honey and lemon and mashed in a soup, which makes a low dessert superposs.

Yellow foods are close relatives to orange foods and, likewise, they are rich in carotenoids. The most common yellow carotene is beta-cryptoxanthine, which provides about half of vitamin A in the form of beta-carotene. Studies show that it decreases the likelihood of such diseases than lung cancer and arthritis, but as young people have more important things to fear, you will better sell yellow foods on their superpowers.

Superpower:The yellow foods make you jump higher and play stronger! Research shows that foods rich in beta-cryptoxanthine help reduce inflammation in the joints, ensuring a spring stage in children for years. Studies also show that this powerful carotenoid can improve the operation of the respiratory system, which can beat their classmates in dodgeball and relay races, which makes it easier to easily.

Yellow pepper

Yellow bells are treasure holes of vitamin C, offering twice and half the quantity you get from an orange. Their soft and fluffy flavor is perfect for children, making it a good addition to fries, sandwiches or thighs on the grill on one side with chicken.

But

This king of the summer barbecue is in charge of Thiamine, which plays a central role in the production of energy and the cognitive function. Increase their brain and energy levels by thoroughly removing the cores of the ears with a kitchen knife and sauté with a little olive oil. Eat such, or sprinkle corn nibles tastes on soups and salads.

Pineapple

This fruit could be high on the list of fruits containing carotenoid, but it has other advantages - including an abundance of Bromelain, which has strong digestive benefits. Skewers of the pieces and cook on a hot grill for a killer dessert.

Banana

Bananas are loaded with potassium, which will help your children cultivate solid and durable bones. They also contain a prebiotic compound, which facilitates the task of consumers to absorb the nutrients of all kinds. Shopping advice: All bananas are not so rich in carotenoids. Look for those with a deeper gold with their edible flesh.

Yellow squash

With enormous doses of fibers, manganese, magnesium and folate, a summer squash turns out to be a serious nutritional actor. Duzzine from grilled slices with a bit of basil pesto.

Green not only powerful vitamin vessels capable of strengthening bones, muscles and brains, green foods are also among the most abundant sources of lutein and zeaxanthin, an antioxidant tag team that, among others, promotes a healthy vision.

Superpower: Green foods give you a strong vision and superhuman healing capabilities! Beyond the perpetual protection of the children of lutein and zeaxanthin, green fruits and vegetables get their color of chlorophyll, that studies show helps play an important role in stimulating the growth of the new tissue and hinder the growth of bacteria. As topical treatment, it can accelerate the healing time of 25%.

Courgette

A dense and diversified source of nutrients, this summer squash comes with all omega-3s copper. Mix sautéed zucchini with a balsamic vineaf drizzle or add grated zucchini to your favorite bread or muffine recipe.

Brussels sprouts

One of the biggest natural cengdaires on the planet, Brussels sprouts are too often a bad blow to be boring. Fight boredom roasting in a hot oven until crisp and caramelized.

Lawyer

This creamy fruit breaks out monocesaturated fats, the kind that would be well for your heart. Launch avocado slices in sandwiches and soups is a way of adding healthy fat, but your best bet to slide them into your child's diet is to imitate them with garlic, onion and Lemon juice for a tasty homemade guacamole.

Asparagus

These powerful lances contain a particular type of carbohydrate called inulin, which promotes the growth of healthy bacteria in our large intestines, forcing the more malicious guy. Wrap lances in thin slices of ham and bake in an oven of 400 ° F until the ham is crisp.

Romaine lettuce

WHEREAS the ibeberg omnipresent has Nary a nutrient in its name, the Roman breaks out leaves with everything, strengthening bones, vitamin K with folic acid, essential to cardiovascular health. Other good nutrient-dense leutuas for salads and sandwiches include bibb, red leaf and rocket.

Broccoli

These small trees have 2 days of vitamins C and K in each serving. Top an oven potato with a few steam-cooked flowers and a little shredded cheese or serve pieces with a hummus bath and see if the action of the peak does not make interested children interested .

Green peas

Beyond the abundance of vitamins and minerals, a cup of peas contains more than a third of your child's daily daily consumption, more than most whole wheat breads. Add frozen peas to a pasta sauce at the last second, or tilted with garlic and olive oil like a simple and sweet dive.

kale

In addition to containing nearly 2 weeks of vitamin K to bone reinforcement, these deep green leaves are a low source of calcium; With less than 40 calories, each serving has nearly 10%. Sautéed in olive oil until it is faded, then add dry grapes and crushed pine nuts.

Spinach

This is one of your best sources of folate, which keeps the body in good amount of red blood cells carrying oxygen. If your child is not ready to eat it from the bobbin as Popeye, try boiling for 1 minute and blur the eggs or mixing with pasta.

The blue and purple foods get their colors of the presence of a unique set of flavonoids called anthocyanas. Flavonoids in general are known to improve cardiovascular health and prevent the loss of short-term memory, but deeply pigmented anthocyanins go even further. The researchers at Toufts University have discovered that blueberries can make brain cells better react to incoming messages and might even stimulate the growth of new nerve cells, offering a new meaning to intelligent consumption.

Superpower: Blue foods make you the most intelligent child of the class!

Aubergine

A pigment called Nasunin is concentrated in the skin of the eggplant and the studies have shown that it has powerful properties of the disease. Simplify Parmesan Aubergines by cooking 1/2-inch slices and marinara and cheese overlay.

Blackberry

A cup of berries contains 5% of your child's daily folate and half of vitamin C. Try blackberry ripe, then combining with olive oil and balsamic vinegar for a super healthy salad vinaigrette.

Purple

Some researchers believe that, despite their fat diet, the French are protected from heart disease by their mass consumption of grapes and wine. Look for a deeper violet shade - it is an indication of a high flavonoid concentration. Try to freeze the grapes in the middle of the summer for a healthy treat.

Blueberry

The most abundant source of anthocyanins has more antioxidant punch than red wine, and this helps vitamin C of the body to do its job better. Sprinkle the blueberries in oatmeal, cereals or yogurt, or mix with almonds and a few chocolate chips for a quick trail mix.

Radish

Nutritional benefits vary according to the many varieties of radish, but they share an abundance of vitamin C and a tendency to facilitate the digestive process. Try to serve finely cut radats on a bagel with low grease cream and black pepper cream cheese.

Beet

This sweet candy vegetables drift most of its color of a cancer anti-cancer pigment called Betacyanine. The edible root is filled with fibers, potassium and manganese. Mix roasted pieces of beets with grilled nuts and orange segments, or climb them into salads.

Plum

Another rich source of antioxidants, plums have also been demonstrated to help the body better absorb iron. Pieces roasted in the oven and serve warm on a spoon of vanilla ice cream.