Why eggs are an important first food for children
(BPT) - Trying to decide what first foods to feed your baby? Second-generation egg farmer Ross Dean knew that eggs would be one of his son's first foods once he was old enough to start eating solid foods.
"Many would say that I'm biased, or that they're easily accessible to me," said Dean, who works alongside his father and brothers in Iowa and Ohio. "Well, both are true — but the main reason I chose eggs is that they have varying amounts of all of the key nutrients that support neurodevelopment, and they're also a step in the right direction toward building healthy dietary habits that will help him grow."
The nutritional value of eggs
Dean knew that the many nutrients in eggs would make them an ideal food for his son, including:
Choline has been recognized as an essential nutrient that helps brain development, even from an infant's pre-natal months. Because of their key nutrients, eggs were specifically mentioned as a crucial food source for pregnant women, infants and throughout the lifecycle in the 2020 Dietary Guidelines Advisory Committee's Scientific Report.
This Advisory Committee of 20 health and medical experts reviewed the latest scientific evidence on nutrition and highlighted eggs as a vital first food for infants, due to the important role they play in a growing child's health. For pregnant women, choline helps to develop their baby's brain and spinal cord.
In fact, approximately 90% of Americans don't get enough choline, an important nutrient for cognitive development and health. Eggs are one of the most concentrated food sources of choline in the American diet. One large egg contains 150 milligrams of choline — about 27% of the amount men need daily and 35% of the amount women need each day.
Early egg introduction and allergies
The Advisory Committee also shared a new recommendation based on up-to-date research. Early introduction of eggs — when a baby is 4-6 months old and developmentally ready to eat solid foods — may help reduce a child's risk of developing an allergy to eggs.
Additionally, based on this report, caregivers provide a variety of foods for children including meat, poultry, seafood, eggs and dairy, along with fruits, vegetables, nuts, seeds and whole grain products beginning from 6-12 months old. The Advisory Committee specifically recommended eggs as an important first food for infants and toddlers as they are a rich source of choline and because early introduction of eggs (after 4 months of age), when baby is developmentally ready, may help reduce the risk of developing an egg allergy.
How to introduce eggs into your baby's diet
Dean recommends keeping it simple. He has tried the following ways of feeding eggs to his young son:
The recipe below is one that everyone in the family can enjoy. Banana, pumpkin and eggs come together to create a soft texture and sweet taste, making these pancakes perfect for babies and toddlers.
Total time: 20 minutes; Servings: 4
3 bananas (about 1 cup)
In blender, combine banana, pumpkin, eggs and baking powder. Blend until smooth.
Feeding your baby or toddler eggs not only provides them with crucial nutrients at an early age, but eggs are also quick to prepare and easy for infants and young children to eat.
Looking for more recipes for your family using The Incredible Egg? Check out IncredibleEgg.org/KidFriendlyRecipes for ideas.
Feeding an entire family can be difficult enough on its own with busy evenings full of hustle and bustle. One additional factor that can cause even more headaches is dealing with a picky eater, especially a child whose preferred menu ranges from hot dogs to candy. If you’re looking to widen the palate of your picky eater (or eaters), consider these tips to start down a path toward a more expansive slate of family meals.
Many families look to the new year as a time to reset their eating habits and focus on making healthier choices. However, adults aren’t the only ones who could use a menu refresh as children may also need to focus on healthier food choices. Consider these low-sugar ideas for meal and snack times to help control the amount of added sugar you and your family consume.
Refresh Your Child’s Diet with Low-Sugar Options
(Family Features) Many families look to the new year as a time to reset their eating habits and focus on making healthier choices. However, adults aren’t the only ones who could use a menu refresh as children may also need to focus on healthier food choices.
A study by the Centers for Disease Control and Prevention revealed children consume an unhealthy amount of added sugar every day. Researchers found nearly all of the toddlers in their study ate an average of 7 teaspoons of added sugar daily – the equivalent of a candy bar. Additionally, according to the American Academy of Pediatrics, excess sugar consumption can lead to an increased risk of obesity and type 2 diabetes.
“Small children have small stomachs,” said Courtney Hines, a nutritionist for KinderCare Learning Centers, which care for more than 165,000 children around the country every day. “You want them to fill up on nutrient-dense foods, not empty calories in the form of added sugar. When children consume lots of sugar, their palates get used to overly sweet flavors. They may not accept other, less sugary flavors or learn to appreciate the natural sweetness of a piece of fresh fruit.”
The American Academy of Pediatrics recommends against the consumption of added sugar for children under the age of 2. Children ages 2-18 should aim for less than 25 grams, or 6 teaspoons, of added sugar per day.
For families that want to cut down on the amount of added sugar in their diets, Hines recommends cooking more at home, relying less on processed, packaged foods and serving only water or milk for beverages.
Consider these low-sugar ideas for meal and snack times to help control the amount of added sugar you and your family consume.
Swap Out Syrup
For more ideas to introduce your children to healthy habits from a young age, visit kindercare.com.SOURCE:
Eating a nutritious breakfast helps kids start their day off right, and new research reminds us why serving real dairy milk is so important for the first meal of the day, such as this recipe for Bunny Oatmeal.
New Study Suggests This Breakfast Staple Could Help Kids
(Family Features) Eating a nutritious breakfast helps kids start their day off right, and new research reminds us why serving real dairy milk is so important for the first meal of the day. As little as 7 grams of milk protein at breakfast could help set kids up with building blocks they need to grow after a good night’s sleep, according to a new study in the Journal of Nutrition.
It’s no secret that kids need nutritious foods to fuel their constantly growing bodies, but there’s a period of time when they’re not getting these nutrients – during sleep. Of course kids need sleep – and plenty of it - but as they slumber, they’re using up their body’s energy stores, and if they don’t refuel in the morning it could potentially impact their ability to grow. That’s why a proper breakfast is so important, to ensure kids make up for this overnight fast.
In this new study, University of Toronto researchers gave 28 boys and girls ages 7-11 a breakfast of 170 calories that included 0, 7, 14 or 21 grams of milk protein. While more protein at breakfast was more beneficial, researchers found as little as 7 grams was enough to promote positive effects over the next nine hours.
Serving an 8-ounce glass of milk, which has 8 grams of high-quality protein, each day at breakfast is an easy way to get kids protein they need to support optimal growth and development. In fact, a previous study in the American Journal of Human Biology suggests regularly drinking milk during the growing years (all the way through late teens/early twenties) is associated with greater height in the teen years, while research in Osteoporosis International has linked regularly skipping milk to reduced height.¹ ²
Milk is also an easy way to get kids B vitamins to convert food to energy, vitamin A to support a healthy immune system, and phosphorus, calcium and vitamin D to help build strong bones. That’s why experts recommend including milk in kids’ diets. And, with a taste they love, it’s a simple, wholesome and affordable addition to any morning meal.
To kick start your child’s morning, serve a protein-packed breakfast, like this adorable bunny oatmeal, to give them nutrients they need to grow up strong. Not only will it bring a smile to your child’s face, it also gives them 18 grams of high-quality protein when served with a glass of lowfat milk.
For more information and kid-friendly recipe ideas, visit milklife.com.
Nutritional information per serving: 320 calories; 2 g fat; 0 g saturated fat; 10 mg cholesterol; 18 g protein; 59 g carbohydrates; 5 g fiber; 190 mg sodium; 550 mg calcium (60% of daily value). Nutrition figures based on using fat free milk, and include an 8-ounce glass of milk.
¹ Wiley AS. Does milk make children grow? Relationships between milk consumption and height in NHANES 1999-2002. American Journal of Human Biology. 2005;17(4):425-441.
² Rockell JEP, Williams SM, Taylor RW, Grant AM, Jones IE, Goulding A. Two-year changes in bone and body composition in young children with a history of prolonged milk avoidance. Osteoporosis International. 2005;16(9):1016-1023.
With school back in full swing, the days will be full, packed with classes, homework and after-school sports, music and other extracurricular activities. To make the most of all these endeavors, it’s important to eat well with snacks like this Grape Smoothie Bowl to sustain the critical energy and focus required throughout the day.
Sweet, Simple After-School Snacking
(Family Features) With school back in full swing, the days will be full, packed with classes, homework and after-school sports, music and other extracurricular activities. To make the most of all these endeavors, it’s important to eat well to sustain the critical energy and focus required throughout the day.
Smart fueling includes keeping nourishing snacks such as heart-healthy grapes on-hand – whether at home, in the car or coming off the field. Fresh California grapes – simple, convenient and nutritious – can make for a delicious snack on their own.
Available in three appealing colors – red, green and black – crisp, juicy grapes can add a tasty touch when hunger calls for an afternoon energy boost. Grapes also pair well with crackers, cheese and nuts for other snack combos.
Yet another way to enjoy fresh grapes is to blend them with other fruits and vegetables to create smoothie bowls, a nutritious option to help ensure that a variety of healthy ingredients are part of a balanced day.
Smoothie bowls work well as a snack or even a quick breakfast, and also provide a way for parents to introduce their kids to new, healthier bites.
This Grape Smoothie Bowl is fresh, flavorful and full of sweet grape taste for a quick fix that can leave bodies fueled and ready to take on the rest of the day.
Find more information and snack ideas at GrapesfromCalifornia.com.
Grape Smoothie Bowl
Prep time: 10 minutes
Nutritional information per serving: 370 calories; 5 g protein; 66 g carbohydrates; 13 g fat (32% calories from fat); 3.5 g saturated fat (9% calories from saturated fat); 200 mg sodium; 10 g fiber.SOURCE:
California Table Grape Commission
When school is in session, it’s the perfect time to renew your family’s healthy eating habits by getting in a groove of lunchbox packing. While packing a healthy school lunch day after day can seem daunting, it doesn’t have to be with customizable, make-ahead lunchbox inspiration like Black Bean Empanadas and Rainbow Bento Boxes.
Pack a Healthier Lunchbox this School Year
(Family Features) When school is in session, it's the perfect time to renew your family's healthy eating habits by getting in a groove of lunchbox packing.
While packing a healthy school lunch day after day can seem daunting, it doesn't have to be. By taking the free Power Your Lunchbox Promise, you can gain access to customizable, make-ahead lunchbox inspiration like Black Bean Empanadas and Rainbow Bento Boxes, which creatively include servings of fruits and veggies to keep kids' brains charged all day.
Making the promise not only signals a commitment to making healthier meal choices this year, it also helps those in need. For every promise made, health-focused partner brands will collectively donate $1 to Feeding America programs that support families and children. In addition to kid- and registered dietitian-approved breakfast, lunch, snack and dinner recipes, the promise website features coupons, health tips to help your family during the school year, lunchbox ideas and giveaways.
Additionally, teachers have a special section of the site where they can make the promise as a classroom and download free fruit and veggie themed classroom decor and lesson plans.
To find your lunchbox inspiration and make the promise, visit poweryourlunchbox.com.
Rainbow Bento Box
Recipe courtesy of Produce for Kids
Black Bean Empanadas
Recipe courtesy of Produce for Kids
Produce for Kids
“With morning sickness, gassiness and managing the pain of swollen joints, feeling good during pregnancy can be a challenge for any woman,” says Elizabeth Somer, registered dietitian and Vitamin Packs Medical Advisor. “The good news is, there are lots of things you can do to maintain a healthy diet and feel as good as possible during your pregnancy.” In this article, Somer shares nutrition tips and the top nutrients to help you feel your best and support your health during pregnancy.
(BPT) - If you’re like most expecting moms, you’ve already heard that a healthy, whole foods diet is best for you and baby, one that features plenty of fresh fruits and veggies, whole grains and lean proteins.
However, many expecting moms are also battling nausea and indigestion, especially during the earliest stages. That can make the idea of eating nutrient-dense, high-fiber foods less appealing. All the while, it doesn’t make you worry any less about getting all the nourishment the two of you need.
“With morning sickness, gassiness and managing the pain of swollen joints, feeling good during pregnancy can be a challenge for any woman,” says Elizabeth Somer, registered dietitian and Vitamin Packs Medical Advisor. “The good news is, there are lots of things you can do to maintain a healthy diet and feel as good as possible during your pregnancy.”
Somer shares nutrition tips and the top nutrients to help you feel your best and support your health during pregnancy.
Manage through morning sickness
Not long after you celebrate your pregnancy, morning sickness may settle in while your energy levels really start to lag. You can thank the surge of new hormones going through your body. At the same time, you may be concerned about getting enough folic acid (vitamin B9), as this is an essential nutrient that supports the baby’s brain and spinal cord development.
While nausea can dampen anyone’s desire to eat, it’s important to make sure you’re still nourishing your body. Try eating smaller meals throughout the day, don’t lie down after eating, and always take your prenatal vitamins with food. Choosing the right vitamins can help, too. Prenatal vitamins from Vitamin Packs are made with organic ginger and a more absorbable form of vitamin B6, helping to ease your upset stomach and nausea.
Get the nourishment you and baby need
Somer recommends every expecting mother take a multivitamin during pregnancy, starting with a quick online assessment on VitaminPacks.com/prepostnatal/. Your medications, diet and health concerns will be factored into your personalized selection of supplements, so you can be assured that taking them will be safe and effective during this critical time. You also can pull from their online library to get more information about any of their supplements. And, if you have any further questions or concerns about getting your nutritional needs met, a consultation with a nutritionist is just a phone call away. You deserve the best foundation of nutritional support that’s personalized for you and baby.
Mind your portions
After you get past that challenging first trimester, you’ll most likely be more in the mood to eat. Remember, weight gain is perfectly normal and healthy. In fact, you will need to consume extra calories to support the changes and development taking place inside your body. By the time you’re ready to give birth, your blood volume can go up as much as 60 percent, according to the American Pregnancy Association. Even so, steer clear of the “eating for two” mindset. Too much weight can worsen your health, and keep you from feeling your best, especially if it leads to gestational diabetes and other serious health conditions. Talk to your doctor and take the advice on how many calories you should consume in a day.
Eat your fish
During pregnancy, your baby’s brain is undergoing rapid development. To support this, opt for foods that are good sources of omega-3 fatty acids, especially during the second trimester. Common foods that contain these good fats are fatty fish, such as mackerel, salmon and herring. If the idea of eating fish makes you queasy, there are vegetarian sources available in the form of algae DHA omega-3 supplements.
Choose plenty of fruits and veggies
There’s a bounty of nutrients and micronutrients found in produce that can help mother and baby in numerous ways. Antioxidants found in dark colored produce, such as blueberries, broccoli and carrots, support the baby’s brain health. Plus, eating fruits and veggies is one way to stay hydrated and relieve constipation (which is all too common during pregnancy).
Get ready for motherhood by taking on a healthy mindset and a nourishing diet. You and your baby will both reap the benefits!
Just when it seems like you have gotten into your summer groove, it’s time to get back into your school routine, which can be cause both relief and stress at the same time for parents and students alike. Head off potential problems as you transition into the busy back-to-school season with these family-friendly tips to get everyone back on the school-time track.
5 Tips for a Smooth Back-to-School Transition
(Family Features) Just when it seems like you have gotten into your summer groove, it’s time to get back into your school routine, which can be cause both relief and stress at the same time for parents and students alike. Even if your kids are fairly adaptable, big changes like heading back to school after a summer of limited scheduling can be stressful.
Head off potential problems as you transition into the busy back-to-school season with these family-friendly tips to get everyone back on the school-time track:
Set a Family Schedule
List Family Goals
Buy Supplies Ahead of Time
Find more ideas to ease your family’s transition back to school at MyChinet.com.SOURCE:
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