Top Ten Foods To Choose

If you are concerned about nutrition, and of course you are because you are a mother then you will want feed your kids the foods that are most packed with vitamins yet at the same time won't cause your kids to gain weight. Best of all the foods on this list pack the most punch when it comes to vitamins and enriching your child's diet.

Maximize your nutrition and minimize your waistline by eating hose

1. Broccoli – Contains lots of vitamin C, carotenoids*, and folic acid (needed to metabolize iron). I make a soup with pureed broccoli and add lots of cheddar cheese so the kids like it.

2. Beans – Inexpensive, low in fat, and rich in protein, iron, folic acid, and fiber. Choose garbanzo, pinto, black, Navy, kidney or lentils. Eat them as a side dish or snack, in a tortilla with salsa, or in a soup. I mix them in Taco hamburger mix so my kids get the benefits. They think they are eating junk food but they are night.

3. Cantaloupe – A quarter of this delicious melon supplies almost as much vitamin A and C as most people need in an entire day. You can make a great shake with a touch of milk, ice and cubes of cantaloupe whipped up in a blender.

4. Fat-free (skim) or low-fat (1% but not 2%) milk – AN excellent source of calcium, vitamins and protein with little or no artery-clogging saturated fat and cholesterol. (Soymilk can have just as many nutrients.) I add chocolate powder with vitamins, such as Nesquik to boost the nutritional quotient higher.

5. Oranges – Rich in vitamin C, folic acid, and fiber. Freeze mandarin segments with grapes for a special treat.

6. Salmon – The omega-3 fats in fish, especially fatty fresh fish like salmon, swordfish, and rainbow trout, can help reduce the risk of sudden-death heart attacks.

7. Spinach, Kale, Collard Greens – load with vitamin C, carotenoids, fiber and calcium that your body can actually absorb. I admit this is harder to get the kids to eat. Try adding salt and vinegar to steamed versions.

8. Sweet Potatoes – They’re loaded with carotenoids, vitamin C, potassium, and fiber. Mix in unsweetened applesauce or crushed pineapple for extra moisture and sweetness.

9. 100% Whole-Grain Bread – It’s higher in fiber and about a dozen vitamins and minerals than enriched while bread or “wheat” bread. Look for whole-grain crackers that have the word “whole” in the first ingredient on the nutrition label.

10. Pineapple – Contains plenty of Vitamin A, fiber and an enzyme that breaks down foods efficiently for digestion. Mix it with yogurt if your child finds the taste of it too be too tart. I also bake it into cakes and muffins.

Stick to these foods and not only will you have a kid that looks less like a couch potato but you will be leaner and meaner yourself.