Super Foods

Getting your kids to eat healthy from the start can be a challenge. Below is a list of just a few of the many Super Foods out there that you can't go wrong with from BabyCenter. Try adding new fruits, veggies, grains, and beans to food they already like such as pasta,mashed potatoes, and quesadillas.

1. Avocado

Avocados are the only fruit laced with monounsaturated "good" fats that may lower "bad" LDL cholesterol, which can harm the heart. The avocado is also a super source of soluble fiber, which helps stabilize blood sugar. And it's full of vitamin E, which protects your cells from free radicals.

Try mashing avocado with a little lime or lemon juice and yogurt and using it on quesadillas or tacos — or as a dip for raw vegetables. (Jessica Seinfeld)


2. Blueberries

Loaded with vitamins, minerals, and antioxidants — substances that slow the body's release of chemicals that can damage cells — blueberries can help lower cholesterol, sharpen memory, and fight certain cancers. These little fruits offer big health benefits, whether fresh or frozen.

"I make a purple puree filled with blueberries and spinach that I add to tacos, burgers, pancakes, cookies, and brownies," says Missy Chase Lapine. "Wild, organic, frozen blueberries are one of the most versatile nutrient-rich foods you can disguise in dishes."


3. Oats

These mild-tasting, versatile whole grains help prevent blood sugar spikes and crashes, will keep your child feeling full, and aid in escorting bad cholesterol out of the body.

"Serve oatmeal for breakfast," says Chase Lapine. "The old-fashioned rolled oats, not the quick-cooking kind — they offer more fiber and longer-lasting energy. Cook them in milk, rather than water, and top with blueberries for a well-balanced start to the day."


4. Salmon

This cold-water fish contains healthful fats known as omega-3s that can lower the risk of heart disease. These nutrients may also help improve mood and prevent memory loss.

"Make your own fish fingers," recommends Jennifer Iserloh. "Choose wild salmon to reduce your child's exposure to toxic substances such as PCBs and mercury. Adults enjoy these lightly crumbed strips too."


5. Spinach

An excellent source of iron, calcium, and folic acid, along with vitamins A and C, spinach is great for growing bones and brains.

"This versatile vegetable has a mild flavor and cooks in a flash," notes Iserloh. "Stir it into hot soups, toss it into your tomato sauce, and tuck it into quesadillas."


6. Sweet Potatoes

Packed with vitamins B, C, and E, plus calcium, potassium, and iron, sweet potatoes are also rich in complex carbohydrates and fiber, which keeps digestion moving along properly.

"Sweet potatoes are good at preventing a sugar crash, thanks to those complex carbs," says Chase Lapine. "They also add a subtle sweetness to sneaky recipes and work hard to cut the acidity of tomato that some kids dislike in pasta sauces."


7. Yogurt

Rich in calcium and a good source of protein, yogurt helps build strong bones and teeth. It also aids in digestion and fights bad bacteria in the gut.

"Buy plain low-fat yogurt and add your own fresh or frozen fruit to it," recommends Iserloh. "That way, you'll avoid the sugar that's in flavored yogurts. It's so creamy and comforting that most kids go for it."

Food for Thought Friday

Usually on Fridays, we'll post one of the following:

• Alternatives to usual storebought brand name baby, toddler, or kid food including recipes (also to be posted on labelo.us)
• Restaurant reviews on family friendliness
• Food for thought (links to related topics that we've found over the week).

This week, I found an article that puts into perspective why we're doing the work we do at Mish+Mash. You may have heard of The School Lunch Project, about Mrs. Q, a teacher who ate school lunch every day and lived to blog about it. A guest blogger shared a thought provoking post about how young poor eating can start, and how inequities in schools tend to feed this spiraling problem.

Also amusing was the following post from Yummy Mummy, a woman who took it upon herself to teach preschoolers to cook beyond the usual cheese and crackers. Nicole and I hope to teach lunchbox classes to kiddos as our business progresses, so I found this both interesting and humorous as we look ahead to the future and I look back on my teaching days. It's pretty inspirational for our own cooking with kids in our own kitchens, I've gotta say.

Happy Friday (belated)! We look forward to sharing more with you next week. Remember to watch out for us Wednesday on 9 News at 4 PM!