Top 10 superfoods for kids

Let's face it -- in today's world, getting your child to eat healthy foods can often be a very challenging venture. Unfortunately, due to life's many stresses, the quality and quantity of nutrients we are feeding our children often falls very low on the priority list. This is why supplementing your child's diet with "super foods" is one of the best methods of providing them with the essential nutrients necessary for healthy growth and development.

What are "super foods," you ask? They are whole foods that have not been refined, processed or preserved and are very close to their original source. These foods are nutrient dense, providing a child's body with essential fats, vitamins, minerals, lean proteins and iron. The foods outlined below will contribute to the development of proper brain function and a strong immune system, as well as the maintenance of a healthy body weight, and will assist in the prevention of illness or disease at any age.

The top 10 "super foods" for kids are:

1. Whole grain bread
Whole grain breads break down into glucose -- the main source of fuel your child needs to maintain energy. Unfortunately, eating white, fluffy, "melt in your mouth" bread has become the norm. If children eat white bread or whole wheat refined bread on a continual basis, their blood sugar (glucose levels) will bounce around, leading to symptoms such as moodiness, energy fluctuations and weight gain. How do you know if the bread you are eating is whole grain? Check the ingredient label. Avoid food items that list made with "white," "refined whole wheat," "enriched wheat" or "wheat" flour. Instead, look for breads made with "100% whole wheat" or "whole grain" flour.

2. Blueberries
Blueberries are a wonderful way for children to get a sweet fix without the addition of refined sugars. In fact, researchers at the USDA Human Nutrition Center (HNRCA) have found that blueberries rank first in antioxidant activity when compared to 40 other fresh fruits and vegetables. Antioxidants help neutralize harmful byproducts called "free radicals" that can lead to cancer and other age-related diseases. As an addition to a morning shake, on top of cereal or mixed into yogurt, berries such as blueberries, raspberries and strawberries should be a part of every child's diet. (Try making our Maple Apple and Blueberry Crisp!)

3. Yogurt
Yogurt is one of the best sources of protein and calcium for your child. In fact, one cup of yogurt (254 grams) offers 13 grams of protein and 447 mg of calcium. Yogurt is also now available with "good bacteria" called acidophilus, which helps to promote immune system function and healthy digestion.

4. Sweet potatoes
As a general rule, the more colourful the fruit or vegetable, the healthier it is. It is the chemicals (called phytochemicals) that give fruits and vegetables their vibrant hues of green, orange, red and purple that are responsible for disease-fighting elements. Sweet potatoes are loaded with beta carotene, vitamin E, vitamin B6, potassium and iron.

5. Natural nut butters
Most processed peanut butters on the grocery shelves today are loaded with sugar and partially hydrogenated fat (trans fatty acids). In order to reap the essential fats that nuts offer without the addition of fake fats and sugars, turn to your health food store for a natural nut butter such as peanut, cashew or almond butter. Look for a variety with only one or two ingredients -- the nut and, if desired, salt.

How healthy is your diet? Take our quiz and find out!

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