Friday, September 16, 2011
Sili Squeeze!
Monday, May 9, 2011
Iron
Children aged 1-12 need 7-10mg of iron a day (lower end for smaller children, increasing as they grow) and if your child isn't eating meat it can be hard to hit that total each day. Adding an iron supplement to their diet is one option, but most taste horrible and are rejected by the child. Here is a list of iron levels in common foods and ideas to help aid iron absorption.
To help aid iron absorption:
- Continue serving iron-fortified cereal until kids are 18-24 months old.
- Serve iron-rich foods alongside foods containing vitamin C — such as tomatoes, broccoli, oranges, and strawberries — which improves the body's absorption of iron.
- Avoid serving coffee or tea at mealtime — both contain tannins that reduce iron absorption.
- If you have a vegetarian in the family, monitor his or her diet to make it includes sufficient iron. Because iron from meat sources is more easily absorbed than iron from plant sources, you may need to add iron-fortified foods to a vegetarian diet.
Signs of an iron deficiency:
- feeling tired and weak
- decreased work and school performance
- slow cognitive and social development
- difficulty maintaining body temperature
- decreased immune function, which increases susceptibility to infection
Tuesday, March 22, 2011
We did it!!
Sunday, February 13, 2011
On the go
- Cliff Z bar - 120 calories, 2.5g fat, 3g protein
- Cliff Twisted Fruit - 70 calories
- Cereal
Some Cereal Options:
Kix – (1 ¼ cup) 110 calories, 1g fat, 2g protein
Trix – (1 cup) 120 calories, 1.5g fat, 1g protein
Cheerios – (1 cup) 100 calories, 2g fat, 3g protein
Fruit Cheerios – (3/4 cup) 100 calories, 1.5g fat, 1g protein
Yogurt burst cheerios (3/4 cup) 120 calories, 1.5g fat, 2g protein
Chex (rice) (1 cup)- 100 calories, 0 fat, 2g protein
Wheat Chex (3/4 cup) – 160 calories, 1g fat, 5g protein
Quaker Granola (the oats and honey variety does not have corn) (1/2 cup) – 210 calories, 6g fat, 5g protein
- Granola Bars
Quaker – 100 calories, 3g fat, 1g protein
- Dried Fruit
Raisins (1/2 cup) 217 calories, 0 fat, 2g protein
Apricots (1/2 cup) – 157 calories, 0 fat, 2g protein
Apples (1/2 cup) – 104 calories, 0 fat, 0 protein
Cranberries (1/3 cup) – 140 calories, 0 fat, 0 protein
- Popcorn
Oil Popped (1 cup) – 55 calories, 3g fat, 1g protein
- Squeezable packets
GoGo Applesauce – 60 calories, 0 fat, 0 protein
Revolution Foods Mashup Strawberry Banana – 60 calories, 0 fat, 1g protein
Peter Rabbit Fruit Pouches Apple Grape – 80 calories, 0 fat, 0 protein
- Crackers
http://www.latejuly.com/late_july_organic_snacks/2008/01/our-bite-size-c.html
Cheddar bunnies snack packs – 140 calories, 6g fat, 3g protein
Graham bunnies snack packs – 120 calories, 4g fat, 2g protein
Sunday, January 2, 2011
Protein
Description | Serving Size | Grams of Protein |
Veggie burger | 1 patty | Varies |
Tempeh | 1 cup | 31 |
Soybeans, mature cooked, boiled, without salt | 1 cup | 22 |
Beans, White beans, mature seeds, canned | 1 cup | 19 |
Lentils, mature seeds, cooked, boiled, without salt | 1 cup | 18 |
Cornmeal, degermed, enriched, yellow | 1 cup | 17 |
Wheat flour, whole-grain | 1 cup | 16 |
Wheat flour, white, bread, enriched | 137 | 16 |
Oat bran, raw | 1 cup | 16 |
Beans, Navy beans, mature seeds, cooked, boiled, without salt | 1 cup | 16 |
Beans, Kidney beans, red, mature seeds, cooked, boiled, without salt | 1 cup | 15 |
Beans, black, mature seeds, cooked, boiled, without salt | 1 cup | 15 |
Buckwheat flour, whole-groat | 1 cup | 15 |
Beans, Lima beans, large, mature seeds, cooked, boiled, without salt | 1 cup | 15 |
Beans, Cowpeas (blackeyed), immature seeds, frozen, cooked, boiled, drained, without salt | 1 cup | 14 |
Beans, Pinto beans, mature seeds, cooked, boiled, without salt | 1 cup | 14 |
Beans, Kidney beans, red, mature seeds, canned | 1 cup | 13 |
Beans, Cowpeas, common (blackeyes, crowder, southern), mature seeds, | 1 cup | 13 |
Beans, baked, canned, with pork and tomato sauce | 1 cup | 13 |
Wheat flour, white, all-purpose, enriched, bleached | 1 cup | 13 |
Beans, baked, canned, plain or vegetarian | 1 cup | 12 |
Beans, Lima beans, large, mature seeds, canned | 1 cup | 12 |
Bulgur, dry | 1 cup | 12 |
Quinoa, cooked | 1 cup | 11 |
Cornmeal, whole-grain, yellow | 1 cup | 10 |
Peas, green, canned, regular pack, drained solids | 1 cup | 8 |
Spaghetti, whole-wheat, cooked | 1 cup | 7 |
Oat bran, cooked | 1 cup | 7 |
Spaghetti, cooked, enriched, without added salt | 1 cup | 7 |
Tofu, firm, prepared with calcium sulfate and magnesium chloride | 1/4 block | 7 |
Spinach, canned, drained solids | 1 cup | 6 |
Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt | 1 cup | 6 |
Buckwheat groats, roasted, cooked | 1 cup | 6 |
Bulgur, cooked | 1 cup | 6 |
Peas, edible-podded, frozen, cooked, boiled, drained, without salt | 1 cup | 6 |
Spinach, cooked, boiled, drained, without salt | 1 cup | 5 |
Asparagus, frozen, cooked, boiled, drained, without salt | 1 cup | 5 |
Beans, Cowpeas (Blackeyed), immature seeds, boiled, without salt | 1 cup | 5 |
Peas, edible-podded, cooked, boiled, drained, without salt | 1 cup | 5 |
Corn, sweet, yellow, canned, vacuum pack, regular pack | 1 cup | 5 |
Potato, baked, flesh and skin, without salt | 1 potato | 5 |
Rice, brown, long-grain, cooked | 195 | 5 |
Whole wheat bread | 2 slices | 5 |
Broccoli, cooked, boiled, drained, without salt | 1 cup | 5 |
Corn, sweet, yellow, frozen, kernels cut off cob, boiled, drained, without salt | 1 cup | 5 |
Sunday, November 7, 2010
Meal Supplements
Thursday, October 7, 2010
Allergies
Does your child have allergies? If so, to what? And what kind of recipes are you looking for?