Eating and Living

SUPER FOODS FOR BABIES AND TODDLERS

Bananas

Whole, mashed, whizzed into a milkshake, baked. Eaten ripe will avoid overload of starch, and increase enjoyment of natural sugar content. Excellent for treatment of constipation and diarrhoea. Will help to eliminate cholesterol from body. Includes high amount of vitamin B6 for prevention of depression, skin problems and asthma.

Kiwifruit

One fruit will provide double minimum daily intake required of vitamin C, to aid the immune system. Excellent for constipation and can be stored for several days in refrigerator. Food tip: put in eggcup letting your child eat as if a novelty egg!

Grapes

Ensure they are well washed due to overdose in sprays. Uniquely nourishing and cleansing. Can be taken for anaemia and fatigue. Includes high amount of polyphenols, protective compound to aid immune system. Food tip: thread onto sticks with other fruits for novelty

Mangoes

High in vitamin C and other strengthening minerals and antitoxins to clean and refresh within. Food tip: use for juice, milkshakes, sauces and ice lollies.

Dried fruits

Rich source of iron vitamins minerals needed in the body for strength and building. If not organic. fruit should be washed to avoid coating of preservative, which may be harmful. Full of potassium, a mineral used to help counteract high salt content of many fast foods. (please note, content of salt in fast food, ready made meals, processed (white) bread, pasta and cereal foods can cause serious implications if eaten regularly. Disease such as osteoporosis and arthritis are caused from an overload of acidity within the joints and marrow. Consumption of salt as well as acidic producing foods such as tea, coffee, preservatives and tap water, would be best replaced with fresh, wholemeal food and filtered water to drink).

Broccoli

Great source of potassium, beta carotene and iron rich in cancer - fighting properties. Because broccoli contains vitamin C, iron is well absorbed at the same time. Food tip: eat raw with a dip or lightly steamed.

Carrots

Larger carrots contain more vitamins compared to baby new carrots. Contains Beta-carotene, converting to Vitamin A. Vitamin A is vital for healthy skin, mucous system, lungs and general breathing. Its is also essential for night vision. Regular eating increases protection against lung and breast cancer. One average sized carrot daily will provide your daily dose of this essential vitamin. Food tip: put carrots on the table for kids to nibble on before tea. Pretend to be bugs bunny!

Tomatoes

Full of antioxidants, vitamins and minerals for protection of the heart and some forms of cancer. Choose low salt varieties when choosing tomato pasta sauces. Food tip: quick summer pasta, use cherry tomatoes stirred into pasta with olive oil, seasoning and a handful of torn basil leaves.

Avocados

Rich in nutrients. Half an avocado has the same number of calories as two apples and far more nutrients. essential for body growth. Avocados contain anti-fungal and anti-bacterial chemicals excellent for invalids, those recovering from illness and sick children. Full of vitamins and iron. Food idea: Salad, slices of red tomato, cool green avocado and cheese, garnished with basil leaves!

Lentils and chickpeas

To get the best of this iron rich food, eat with salads or vegetables all rich in vitamin C. This vitamin aids absorption of iron within the body. Full of vitamins, fibre and protein. All essential ingredients for growth and vitality. Food idea: use instead or with a meat dish.

Pasta, rice and grains

Aim to buy whole wheat if possible to obtain full fibre, vitamins and minerals. Try millet, bulghar and buckwheat. All supply protein for body building and growth, carbohydrate for energy, fibre, essential fats, vitamins and minerals for a healthy heart and digestive system. Look to consume on average 20% meat and dairy to 80% pasta, grains, fruit and vegetables daily. Over consumption of meat causes weekend bone structure, due to excessive acidity within joints and marrow.

Meat

Beef, best to be eaten in small amounts due to high fat content. Beef has recently been considered to promote cancer of the bowl. Pork and bacon, rich source of vitamin B6 and iron. Beware of excess consumption of bacon and sausages. Both products are high in salts and preservatives which may cause future illness and disease. Chicken, preferably buy free-range organic if possible. Standard chicken can contain large amounts of water, antibiotics and growth hormones. Chicken contains much less fat than red meat, turkey being extremely low. Most fat is contained in the skin. This meat contains easily absorbed iron and zinc. An excellent food during pregnancy. It is also a blood and resistance - builder for children of all ages.

Fish

White fish, contains virtually no fat and is high in protein. Protein is vitally needed in children for growth and repair. Oily fish such as mackerel, salmon, sardines and tuna are full of omega 3. This acid is essential for formation and function of the brain. The anti bacterial function can also be extremely valuable for the relief of eczema. When buying canned fish try to avoid vegetable oil as this contains a high amount of saturated fat, bad fat. Alternatively, buy olive oil or even better spring water. Beware of smoked fish as large amounts of salt is used for this process. Colourings, preservatives and flavourings are commonly used in the coating of fish fingers, brown and yellow dyes on kippers and smoked haddock. Read labels well to try and avoid overload of these ingredients. The build up of preservatives, additives and colourings can cause discomfort and weakening of bone structure. Try to buy your fish fresh from a local reliable source.

Dairy

Milk, provides bone building calcium, plenty of zinc and protein for the immune system and for growth. It is very important that children are given whole milk due to the vital growth and repair vitamins A,D and E, found in cream. Whole milk is estimated 96% fat free. Although good, milk has been found to cause catarrh, eczema, asthma and sinus problems. Goats milk could be an alternative. Organic milk, free of antibiotics, growth promoting hormones and pesticides liable to lurk in ordinary milk, is worth the extra cost for the sake of your child’s health and well being. Cheese, a great food for growing children. Cheddar tends to be highest in fat, but one 2oz chunk, with 4 cups of milk, can supply your days calcium needs.

Cheese is also high in zinc, needed for the development of the brain, the skin and the immune system. Food tip: Greek salad, diced cucumber, chunks of tomato and green pepper, onion rings and black olives, dressed with olive oil, lemon juice, fresh herbs and seasonings. Add cubes of feta cheese tossed in. Yoghurt, rich in calcium and protein for growth and repair and is much more easily digested than milk. Look to buy ‘bio’ yoghurts, vital in supplying friendly bacteria ( good bacteria that fights off harmful diseased bacteria within our digestive system) that can get wiped out, through taking a course of antibiotics.

Bio yoghurt will replace the friendly bacteria lost. Eggs, contains lecithin, a vital substance which helps to prevent the development of heart disease and the formation of gall stones, and encourages good memory, concentration and emotional status.

Free-range organic eggs, where chickens are allowed to roam in a larger space, provides great nutritional value for money rather than ordinary eggs, where chickens are overcrowded and risk of infection is allot higher. Try not to eat your eggs ‘hard boiled’ due to the fact that the precious lecithin described, will be destroyed in the cooking process. As like any other food described here, over consumption can cause heart disease and future illness. It would be advisable to eat on average ½ eggs per week, unless otherwise prescribed by your doctor. Food idea: Eggy triangles, cut medium thick bread into triangles. Heat one tablespoon of oil in frying pan. Beat one lightly seasoned egg and dip triangles in it. Fry both sides, drain on kitchen paper. Butter, contains vitamins A,D and E, is a poor source of calcium and is virtually all fat. Best used sparingly. Try to avoid margarine which is high in ‘trans-fats’ even more dangerous for your child’s heart than harmful saturated fats.

Extra-virgin oil, a superior olive oil, healthier due to rich mineral and vitamin content. Choose the best quality olive oil, cold pressed varieties and nut oils, hemp, flaxseed, linseed and blackcurrant. With their rich mineral, vitamin and antioxidants, could help children avoid illnesses such as arthritis, joint problems, heart disease and some forms of cancer. Try to keep consumption of fried foods low. Heated oil can loose its vital qualities. Try using a little water rather than fat when using the frying pan

Danger Foods

Caffeine Tea, coffee and pop, not advisable for young children due to stimulants which can easily make children edgy and hyperactive. Tea can interfere with the uptake of vital nutrients including iron and magnesium essential for your child’s body growth and repair.

Burgers Fast food restaurants tend to sell the cheapest source of factory farmed meat available, which may contain a high percentage of fat, chemical additives, flavourings, colour and preservatives. Try to buy your burgers from a trustworthy butcher or make your own from lean meat, grains or vegetables. Soft drinks 70% of fizzy drinks contain caffeine which can easily turn children into addicts. Read labels carefully. Fruit content, can actually be tiny giving way for colour, flavour and additives, all harmful to the body system.

Beware of reduced sugar labels. Sweetness is usually provided by either sugar or artificial sweeteners extremely harmful to the functioning of the body. Carbon dioxide which provides the fizz and phosphoric acid, can drain essential calcium from the body, which is essential for bone structure, growth and repair.

High intake of fizzy and soft drinks has been linked to hyperactivity and behaviour problems in children, as well as the rotting of teeth. Try squeezing your own fruit to obtain pure fruit juice.

Artificial sweeteners and additives

Most sweets, puddings, cakes, biscuits, ice-cream and chewing gum contain harmful preservatives and the sweetener aspartame, which is also found in NutraSweet. Aspartame has been linked to headaches, brain tumours, epilepsy and mood disorders. Other studies suggest that artificial sweeteners triggers sensations in the brain that lead to over-eating and obesity. Watch out for monosodium in all foods. This chemical flavouring is extremely bad for your body.

If possible, try to make your own meals and puddings, so you know exactly what you are giving your children, plus its fun cooking together!