Nutrition Education

Nutrients

Vitamin A

Helps with clarity of vision and immune health

Recommended Daily Amount (RDA) is 900 mcg for men 700 mcg for women

can be found in dairy products, fish, meat, and carrots

Vitamin C

Helps with tissue repair and immune system functioning

RDA is 60mg/d for adults

Can be found in citrus fruits such as limes and oranges, bell peppers and broccoli

Iron

Essential for red blood cells to carry oxygen through the blood from the lungs

RDA is 8mg/d for men and 18 for women

Can be found in animal proteins such as red meat, seafood, and poultry

Folate

Essential for spinal chord/brain development in embryos

RDA is 400 µg/day of dietary folate equivalents

Can be found in most fortified grains such as breads, cereals, pastas and rice

Calcium

Essential for bone development and action potentials as well as muscular movement

RDA is 1,000mg/d for men and women

Can be found in fortified products like milks (oat, almond, dairy, etc.), seeds, almonds, and kale

How to incorporate nutrients in meals and snacks:

Elevate the nutritional content of your meals with these effective strategies:

Vegetable Variety: Ensure a diverse range of vegetables accompanies each meal. Experiment with colors, textures, and cooking methods to keep it exciting.
Fruit Fusion: Use fruits creatively as snacks or incorporate them into dishes to add natural sweetness and additional vitamins.
Protein Power: Include lean protein sources like poultry, fish, tofu, or legumes to support muscle health and overall well-being.
Whole Grains: Opt for whole grains like quinoa, brown rice, or whole wheat to provide fiber, vitamins, and minerals.
Healthy Fats: Incorporate sources of healthy fats, such as avocados, nuts, and olive oil, for heart health and satiety.
Colorful Plate: Aim for a colorful plate with a variety of nutrient-dense foods. Different colors often signify diverse nutritional benefits.
Prep Smart: Plan and prepare nutrient-rich meals ahead of time, including convenient options like smoothies, salads, and balanced lunches.
Hydration: Don't forget the importance of staying hydrated. Infuse water with fruits or herbs for added flavor without added sugars.

By integrating these practices, you can create a well-rounded and nourishing diet that not only supports your health goals but also adds flavor and variety to your meals.

Feeding philosophy:

While certain nutrients like iron and folate may benefit from supplementation, a well-rounded and complete diet can usually provide most essential nutrients. Seeking professional guidance is crucial during specific circumstances to ensure comprehensive nutritional fulfillment. For instance, when facing impending health issues such as diabetes, it is advisable to consult with a professional for guidance on how nutrition can play a vital role in managing the condition. Explore the next tab for a collection of meal plans designed to be both adult and kid-friendly, making healthy eating an enjoyable family experience