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Family Recipes

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BC: References Good Nutrition for Your Baby By Dr. Elizabeth G. Jones Food, Nutrition, and the Younge Child by Jeannette Endres, Robert Rockwell, and Cynthia Mense | Elena M. Antichevich

FC: A Little Book of Healthy Nutrition for You and Your Child

1: Functions of nutrients | Nutrients

2: Carbohydrates | Carbohydrates supply energy and are the body's main source of fuel | Protein | Protein performs an important role in the growth, restoration, and maintenance of body tissues | Fat | fat provides energy for the body | Vegetable soup

3: Vitamin A- promotes normal bone growth, growth and repair of body tissues, healthy bone and tooth formation, and healthy vision. Vitamin A is also an antioxidant in the form of beta-carotene. | The importance of Vitamins and Minerals for you and your child | What foods have vitamin A in them? -some animal food products such as liver, dairy products and fish -orange vegetables like carrots, sweet potatoes, and pumpkin -Dark green leafy vegetables such as spinach, collards, and turnip greens -orange fruits like mango, cantaloupe, and apricots -tomatoes

4: Vitamin D | Controls absorption and the use of calcium and phosphorous. Helps build and maintain bones and teeth. | Vitamin D foods include: yeast, fish oil, and milk

5: Vitamin C | Performs an important role in collagen formation which helps heal wounds, maintains bones and teeth, and strengthens blood vessels. Is an antioxidant that strengthens resistance to infection and helps absorb iron. | Vitamin C foods include -citrus fruits, kiwi fruits, strawberries, cantaloupe -broccoli, peppers, tomatoes, cabbage -sweet potatoes, potatoes with skin -leafy greens such as romaine lettuce, turnip greens, and spinach.

6: Vitamin E | Vitamin E protects red blood cells, is an antioxidant that protects fat-soluble vitamins, and stabilizes cell membranes. Vitamin E foods include -nuts, seeds, such as almonds, hazelnuts, and sunflower seeds -vegetable oils, such as sunflower oil, cottonseed oil, and safflower oil -unprocessed and processed cereals

7: Vitamin B1 (Thiamin) | Vitamin B1, also known as Thiamin, helps enzymes release energy from carbohydrates. | Foods containing vitamin B1 include -whole grain products -brewer's yeast -lean meats (primarily pork) -legumes -enriched and whole grain breads, pasta, rice, and cereal

8: Vitamin B12 | Vitamin B12 is required for normal growth, helps maintain nerve cells and red blood cells, and aids in the synthesis of genetic materials. | Vitamin B12 foods include -seafood -lean meat -poultry -fish -eggs -dairy products -fortified breakfast cereals

9: "When baking, follow directions. When cooking, go by your own taste." ~Laiko Bahrs | Vitamin K | Vitamin K is required for synthesis of blood clotting proteins. | Foods containing vitamin K include liver, green leafy vegetables, cabbage, and milk

10: Iron | Minerals... | Iron functions primarily as a carrier of oxygen in the body | When choosing food with iron in them choose lower fat options, lean options, and lower cholesterol food options because these iron rich foods tend to be higher in fat, cholesterol or both. | -shellfish like shrimp, clams, oysters, mussels -lean meats (especially beef) -Liver and other organ meats (but these are high in cholesterol) -turkey dark meat (remove the skin to reduce fat) -sardines -leafy greens, such as spinach, broccoli, kale, turnip greens, collards -cooked dry beans (such as kidney and pinto beans), lima beans and green peas, black eyed peas, canned baked beans, and lentils -fortified, enriched and whole grain breads, pasta, rice, and breakfast cereals

11: Calcium | Calcium strengthens bones and teeth and maintains bone strength. Calcium is also used in muscle contraction, blood clotting, and maintenance of cell membranes. | Foods containing calcium include -milk and milk products -green leafy vegetables -legumes -fortified foods -almonds -fish (with bones) -tofu

12: Phosphorous | Phosphorous helps build strong bones and teeth. It is involved in the release of energy from fat, protein, and carbohydrates during metabolism, and in the formation of genetic material, cell membranes, and many enzymes. | Foods containing phosphorous include -milk and milk products -lean meat, poultry, and fish -grain products

13: Niacin | Niacin is a b vitamin that helps the body release energy from protein, fat, and carbohydrate during metabolism. Niacin promotes healthy skin, nerves, and digestive system. | Foods containing niacin include -lean meat, poultry and fish -enriched and whole grain breads, pasta, rice, and cereal

14: Folate | Folate, also known as folic acid, is a B vitamin that is required for forming red blood cells and in building genetic material in every cell of the body. | Foods containing folate inlcude -cooked dry beans and peas, peanuts -oranges, orange juice -Dark-green leafy vegetables like spinach and mustard greens, romaine lettuce -enriched and whole-grain breads and bread products, fortified ready-to-eat cereals

15: Magnesium | Magnesium is used in building bones, making proteins, releasing energy stored in muscles, and regulating body temperature. | Foods containing magnesium include -nuts and seeds -whole grains (or unrefined grains) -dry beans and soy products -green leafy vegetables and other green vegetables

16: Zinc | Zinc performs a vital role in the formation of protein in the body and aids in the wound healing, blood formation, and general growth and maintenance of all tissues. It is a part of many enzymes and is involved in most metabolic processes. Involved in fetus and sperm development and immunity. | Foods containing zinc include -lean meat, eggs, seafood (especially oysters) -fortified breakfast cereals -yogurt

17: Vitamin B2 | Vitamin B2, also known as riboflavin, aids in enzymes releasing from carbohydrates, proteins, and fat. Promotes healthy vision and good skin. | Foods with vitamin B2 include -milk and milk products -lean meat, poultry, and fish -green vegetables such as broccoli, turnip greens, asparagus, and spinach -legumes -enriched and whole grain bread, pasta, rice and cereals

18: Fluoride | Fluoride provides the component for bone and tooth enamel and aids in tooth protection. | Sodium | Sodium plays an essential role in regulating fluids and blood pressure. Sodium promotes acid-base balance, water balance, nerve impulse transmission, and muscle activity. | Food sources containing sodium include processed foods, cured foods, and table salt. | Food sources containing fluoride include fluoridated water, toothpaste, mouthwash, pills, and drops. Fluoridated water is 1 parts fluoride to 1 million parts water.

19: Iodine | Iodine is a part of thyroxine, which is a thyroid hormone, that influences growth and metabolism. | Food sources of iodine include iodized salt, salt-water fish, seafood, seaweed, and iodine in plants which equals iodine in soil.

20: Recommended healthy eating plan for the future momma... | Pregnancy Eating Plan | Grain Products: 6-11 servings a day (grain products provide needed energy, vitamins, and minerals). Limit pastries, doughnuts, and cookies because they are high in fat and contain little nutrients. | choose grain products such as these: 1 slice whole grain bread, 3/4 cup ready-to-eat enriched cereal, 1/2 cup oatmeal, grits, or cooked wheat, 1 pancake or waffle, 1/2 cup of spaghetti or noodles (whole grain), 1/2 cup rice (enriched or brown), 2 tortillas (corn), 1 pita, 1 muffin or biscuit, 4 soda type crackers, 2 rice cakes

21: Vegetables: 3-5 servings a day. Vegetables provide vitamins and minerals. Fresh vegetables are best. Avoid fried vegetables like french fries | Fruits: 2-4 servings a day. Fruits provide vitamins and minerals. Limit fruit drinks with added sugar. | Milk and Milk Products: 2-3 servings a day. Limit non-dairy substitutes. Coffee creamers and condensed milk have low nutritional value. If you are lactose intolerant there are other special products you can buy | Meat and Protein Foods: 2-3 servings a day. Protein builds strong muscles and blood. Limit high fat and processed meats such as hot dogs, bologna, spare ribs, sausage, corned-beef hash, turkey wings, and bacon. | Healthy weight gain during pregnancy is 25-35 pounds which is 300 extra calories per day (2,500 cal. a day) after 2 months.

22: Healthy feeding for your new bundle of joy... | Infancy | During the first week of breastfeeding, wake your baby every 3 to 3 1/2 hours (day and night) to assure your baby receives adequate milk and it will be helpful in establishing your milk supply. During the first week of feeding your bottle-fed baby wake up your baby every 3 1/2 hours during the day if he/she sleeps longer. Doing this should help prevent long periods of sleep during the day and waking frequently at night. | Regular feedings for you new baby prevents dehydration and develops a healthy weight gain. | Feeding baby may take 15-30 minutes. Always make this time a time of bonding. Nutrition and nurturing should always go hand in hand. | Most babies double their weight by 4-6 months, triple their birth weight by 12 months, and gain 6-8 pounds during the second year of life.

23: Readiness for solid foods- baby will bring fingers and toys to mouth, baby can hold his/her head up on own, can turn head away from unwanted food, and opens mouth to anticipate a bite of food. | First solid foods include rice (iron and vitamin c enriched). Oats can be brought into the diet after 5 days, next barley. You want to have time in between to see if their is allergies. Cereals mixed with breast milk or formula. Increase lumpiness of foods by 8 months. | Solid foods at 7 months include: -variety of lumpy infant cereals -variety of strained vegetables (for a continuous 3 days) -variety of strained fruits *always 3 days in between a new fruit or vegetable | Solid Foods after 7 months include: -continuation of 7 month foods -increase lumpiness of fruits and vegetables -variety of strained meats -small pieces of bread, crackers, cheerios (be sure it is not too dry) | Solid Foods at 10-12 months: -continue to increase small bites of food and lumpiness of food -increase a variety of meat, poultry, fruits, vegetables, and grains

24: Grains- 6 servings Vegetables- 3 servings Fruits- 2 servings Milk and milk products- 3 servings Meat, Fish, Poultry, Seafood, Eggs- 2 servings | Toddlers love their milk! | 1st Birthday Foods | At baby's first birthday they can be introduced to eggs. Before one they shouldn't have had eggs because there is a certain enzyme in eggs that is hard for them to digest. At one a child can have most anything but it is important that they have light seasonings, light sugar foods, light spicey foods and it is important that as parents you cut alot of their food up in order to prevent choking. | Toddler and Preschool Food Guide

25: Name | Daily Feeding Schedule for Toddlers and Preschoolers | Breakfast (7-8am) Fruit, protein food (1egg), bread or cereal(1/2 piece of toast or 1/4 cut shapes), milk Snack(9:30-noon) Milk (1/2 cup maximum), cheese(slices or cubes), yogurt (with chopped fruit) Lunch (noon) protein food, grain food, fruit, vegetable, milk Snack (2:30-3:00) Dinner (5:00-6:00) Protein food, two vegetables, bread, rice or pasta, and milk. | 1 tablespoon for every year of life up to 4 years Tips -watch portion size -focus on healthy foods -limit juices -encourage child to participate in food preparation

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  • By: Elena A.
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  • Title: Family Recipes
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  • Started: about 7 years ago
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