As a mom I really don't have that much choice about what my kids are going to eat. They eat all this refined stuff and is is just stuffed with calories.
I was pleased to read lately that you can get all of the vitamins and minerals for your kids that they need simply by feeding them certain foods. Here is a list below of the foods you should make sure that your child eats in order to stay slim (and offset any junk food they might be eating from elsewhere.)
Here is how vitamins can benefit you and what foods are plentiful of that of Vitamin C.
Vitamin A (retinol)
Benefits growth, reproduction and strengthens immunity, skin, tissues and eyesight
Cheese, milk, tuna, bluefish, mackerel, eggs, cheese
Vitamin B1 (thiamin)
Benefits brain function and converts excess carbohydrates to fat
Pecans, peanuts, black-eyed peas, black beans, green beans, barley, rice bran, wheat germ, oatmeal, brewer’s yeast
Vitamin B2 (riboflavin)
Protects against cancer, creates energy and prevents anemia
Soy milk, brewer’s yeast yogurt, cottage cheese, asparagus, Brussels sprouts
Vitamin B3 (niacin)
Lowers cholesterol, protects against cardiovascular disease and prevents diabetes.
Low-fat meats, tofu, brewer’s yeast, fish, eggs, cottage cheese, peas, broccoli, mushrooms
Vitamin B6 (pyridoxine)
Decreases heart disease risk and improves glucose tolerance. It also improves carpal tunnel syndrome, mood and sleep disorders and, PMS
Banana, avocado, rice bran, brown rice, oatmeal, pork, brewer’s yeast, soybeans, sunflower seeds, broccoli, all meat, halibut
Vitamin B12
This nutrient aids new cell growth, glucose metabolism and the nervous system.
Low-fat animal protein and beef, oysters, clams, crab, tuna, bluefish, cottage cheese, low-fat milk, yogurt, cheese, eggs
Beta-Carotene
This is an antioxidant that protects the body from cancer and helps vision
Dark leafy greens, carrots, sweet potato, squash, pumpkin, papaya, apricots, cantaloupe
Biotin
Produces healthy hair and prevents baldness
Eggs, cauliflower, legumes, mushrooms, oat bran, liver Pecans, peanuts, almonds walnuts,
Vitamin C
Improves immune system r, promotes wound healing, reduces allergies and offers protection against cancer.
Kiwi, strawberries, citrus fruits, papaya, peppers, broccoli, spinach, Brussels sprouts, collards,
Calcium
Prevents osteoporosis, prevents some cancers, and is useful in treatment of high blood pressure.
Low-fat milk, yogurt, dairy, tofu, legumes, almonds, sesame seeds, molasses, salmon, mackerel, dark leafy greens, broccoli
Chromium
Useful in the treatment of diabetes, cardiovascular disease and high blood pressure.
Lean beef, oysters, buckwheat, whole grains, molasses, potato skins
Copper
Protects against cardiovascular disease and may help with arthritis.
Oysters, lobster, brazil nuts, walnuts, pecans, almonds, sunflower and pumpkin seeds, split peas, buckwheat, granola, chocolate
Vitamin D
Aids calcium absorption, hearing and also maintains healthy nerves and muscles.
Low-fat milk, eggs, herring, salmon, sardines
Vitamin E
Boosts immune system and also serves as an antioxidant for cancer prevention.
Green leafy vegetables, wheat germ, poultry, fish, sweet potato, soybeans, walnuts, almonds, walnut oil, sunflower oil
Folate (folic acid)
Decreases risk of heart disease and prevents birth defects.
Eggs, dark leafy greens, broccoli, asparagus, avocado, sweet potato, peanuts, sunflower seeds, orange juice
Iron
Protects against anemia and boosts the immune system.
Lean animal protein, fortified cereals, legumes, spinach, beets, almonds, and pumpkin and sesame seeds
Vitamin K
Protects against osteoporosis and cancer.
Dark leafy greens, broccoli, asparagus, cauliflower, chickpeas, lentil, yogurt
Phosphorus
Helps build strong bones and teeth.
Lean meat, low-fat dairy, whole grains, legumes, and peas
Selenium
Helps the immune system, protects against heart diseases, works as an anti-inflammatory and prevents cancer
Lean meat, wheat germ, barley, oats, whole grains, Brazil nuts, eggs, oat bran, liver
Zinc
Aids in healing, digestion and immune system.
Oysters, whitefish, lean meat and animal protein, black-eyed and split peas, oatmeal, brown rice, wheat germ