Where to Watch The Queen
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Calcium: Calcium is essential for healthy bones and teeth. It is also needed for normal functioning of muscles, nerves and some glands.
* Many cereals are filled with vitamin E, but check the Nutrition Facts Panel to be sure. Keep in mind that cereals labeled “natural” won’t have added vitamins and minerals.
* Breakfast cereal is usually the number-one way for children to get a big dose of fibre. Mix some in with your child’s favorite cereal to smooth the transition — and put some sliced fruit on top.
* It’s ideal to have at least one high-fibre food at every meal and snack. One kid-friendly idea: whole-grain pita triangles with hummus (2 tablespoons of hummus has as much fibre as a half cup of brown rice).
* Cook up some easy sweet-potato fries: Slice sweet potatoes into discs or sticks, toss with olive oil, and bake on a sheet until they’re brown and crispy.
* Pistachios have the highest potassium content of all nuts. For kids ages 4 and up with no nut allergies, make trail mix by tossing some (unshelled) into a baggie with dried apricots.
* Babies’ iron stores peter out after the first six months, so iron-rich foods are essential. Contrary to popular belief, there’s no reason to save meat for last when you start your baby on solids, says Dr. Shu. You can give him pureed beef, turkey, and chicken soon after he tries his first real food. Look for jars of single-ingredient meats, or puree your own at home.
* Choose lean cuts of beef by looking for the words “loin” and “round” on the label. Eye round, bottom round, and top sirloin all have less than 5 grams of fat per serving (a chicken breast has 3 grams). Many kids shy away from meat because it can be tough to chew, so try cooking tiny meatballs in broth or tomato soup, says Swinney. When buying ground beef, pick one that’s at least 92 percent lean.
* Iron from plant sources is not absorbed as well by the body as animal-based sources, but vitamin C can help. “Serve fortified cereal with fruit like fresh strawberries or mango to increase the iron absorption,” says Krieger.