Starting Healthy

By Sharon Rose

     For children, the phrase starting healthy does not have great meaning.  Children just know that they want tasty things to eat.  Once sweets are introduced to a child’s taste buds, they top the list as favorites.  So, parents have to start early introducing foods to their child’s diet that are healthy and will boost their immune system.   Tip: A strong immune system is the best defense your child will have to prevent or shorten colds in the winter months.  We can strengthen cells that keep our children’s immune systems functioning at its’ best by feeding them fresh fruits, vegetables, and other foods that contain vitamins that are needed to keep their bodies strong.  Parents should introduce a healthy diet as soon as their child starts to eat solid food.  Children can benefit from following a guide to health.

A Guide to Health

Vitamin A  -  Dark orange vegetables and fruits (carrots, sweet potatoes, butternut squash, mangoes, apricots), dark green vegetables, milk, egg yolks.

Vitamin C  -  Citrus fruits (oranges, tangerines, grapefruit), strawberries, guava, kiwi, pears, cantaloupe, broccoli, cabbage.

Vitamin E  -  Eggs, whole grains, wheat germ, avocado, nuts, seeds.

Zinc  -  Milk, cheese, egg yolks, legumes, (chickpeas, lentils, lima beans), whole grains, lean meat, chicken, fish.

The daily requirements of each food group for children, broken down by age group and for boys and girls can be found at the U.S. Department of Agriculture (USDA) website: https://wicworks.fns.usda.gov/sites/default/files/media/document/Infant_Nutrition_and_Feeding_Guide.pdf

       

Shopping for Good Food – Organic or Non-Organic

      Organic foods are being advertised as better for us, as opposed to non-organic, traditionally grown food products.  However, recent research is mixed as to whether this is accurate.  According to recent research that examined 50 years of studies done on organic and non-organic food, it has been concluded that there is no good evidence that consuming organic food is beneficial to health based on the nutritional content.  The key words to pay attention to in this phrase are nutritional content.  Despite these findings, as consumers, and health conscious ones, I feel we should be concerned about the pesticides used to grow foods that are not termed organic, and their harmful effects on our bodies.  For example, when chemical pesticides are used in the growth process, by non-organic farmers, residue is left on the products and passed on to us, the consumer.  If the farmer has animals, the animal feed is not protected from chemical pesticides, and that too, is passed on to the consumer.  Farmers who grow organic foods don’t use chemicals in the growth process.  They use methods such as crop rotation, mulch, or manure to control weed growth.  Also, their animals eat organic feed, have a balanced diet, have access to outdoors, and  more care is, likely, given to house them in clean areas.  However, according to the USDA, the chemical residue found in USDA 95% organic food, nor that in non-organic food, exceeds government safety regulations.  No chemical residue is expected to be found in organic food termed USDA 100 % organic.  What is also evident in my findings is, that there have been no long-term studies done, which is needed to help the consumer know for sure.  So, it does come down to a personal choice.  When grocery shopping, examine what is best for you and your family.  Importantly, when purchasing fruits and vegetables for the family, buy fresh produce as opposed to canned, processed ones; wash thoroughly before preparing; and serve it as unprocessed, with the least amount of cooking required, as possible, to keep the most nutritional value.  As is often the case, for many things that are assumed to be of a higher quality, if you choose to shop for organic food products you will pay more at the supermarket.

   

     By starting our children out with good dietary choices, from the time they begin eating solid food, we can influence their choices long into the future, to keep them strong, healthy, and happy.  We can give them a great start!

Sources: www.mypyramid.gov

               www.usda.gov/food_nutrition

   

Copyright, Sharon Rose,"Starting Healthy," Parents Want to Know 101, September 30, 2012.  All rights reserved.

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Sharon Rose is a writer, speaker, teacher, and parent of three adult children. A long-time parenting advocate, her education, career path, and real-life journey raising her own three children has strengthened her ability and her passion to support other parents. Varied and interesting, her career path has included the following: Language Arts/ English teacher in public, private, and Christian school settings; school social worker; counselor of juvenile offenders and their families; and entrepreneur in the areas of educational and marketing consulting. With certifications in Parent Education and Reality Therapy, she has counseled both youths and adults in a therapeutic setting. It was Sharon Rose’s passion for empowering other parents that led her to create Parents Want to Know 101. On the right track to support other parents, in less than a year, Parents Want to Know 101 is gaining popularity with those interested in parenting issues. Parents Want to Know 101 is shared across Facebook, Digg, Twitter, and is a Motherhood contributor for Jane.TV. Sharon Rose is preparing a poetry book and a book on parenting for publication. To contact her, see more articles and blog posts, leave comments, and “Like” her fan page go here:

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