Mary Ann Dames, M.S., R.D.

Children's Author and Registered Dietitian
Food and Fun

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Nutrition Notes and More

Contents

-- All recipes are original and copyrighted.
-- So Your Child Wants to be a Vegetarian
-- What makes the Kid-Friendly recipes on Reading, Writing, and Recipes kid-friendly?
-- Foods to use with caution with toddlers
-- Who is in control? Dealing with picky eaters
-- Vitamins
-- Links to Nutrition Notes

So Your Child Wants to Be a Vegetarian

If you are already a vegetarian, you will be applauding the idea. If not, the idea might scare you? Do you wonder if can be healthy for a growing child? Read further for a bit more information and then follow the links for even more details.

There are four basic kinds of vegetarians. Vegans are ones who don't eat any animal products whatsoever. Ovo-vegetarians will add eggs to their diet. Lacto-vegetarians eat dairy products such as milk, cheese, and yogurt. Ovo-lacto vegetarians are probably the most common kind. They include eggs as well as dairy products. Some vegetarians will eat fish or poultry once in awhile.

As most Americans probably are already doing, add a multi-vitamin with minerals to your child's daily routine.

Protein is the nutrient most people are concerned about when eating a vegetarian diet. It can be found in dairy foods and eggs as well as dried beans and peas, soy beans, and soy products such as soy milk or tofu.

Vitamin D, Calcium, Iron, Zinc, and Vitamin B12 are also nutrients of concern.

A vegetarian diet is not necessarily a healthier diet than one that contains meats. Like all diets, the food choices make a big impact. A vegetarian diet that is heavy on full fat cheese, uses oils to fry vegetables and spices, and adds butter to vegetables is no healthier than a diet of pizza and soft drinks.

Visit Fruits and Veggies More Matters for more information.

All recipes on this site and blog are original unless otherwise noted. Feel free to link to them. For other uses, please ask permission as they are copyrighted and owned by me. Thank you.

What makes the Kid-Friendly recipes on Reading, Writing, and Recipes kid-friendly?

As a mom and a registered dietitian, I want kids to have a healthy relationship with foods. As a children's author, I want kids to fall in love with books and reading. My focus on this web page is on creating recipes for healthy children ages 4 to 8. A rule of thumb for them and adults is that all foods are okay in moderation. We know there are exceptions. Use your judgment and knowledge of what is safe for your own children.

I want recipes which are easy to fix and fun to eat. Of course, there exceptions as each child's capability differs as does each parent’s comfort level of what a child is allowed to do in the kitchen. In addition, not all the recipes are for the younger set for I create recipes to compliment books for all ages.

Foods to use with caution with toddlers

Although the Kid-Friendly Recipes are meant for children ages 4 and up, I recognize some adults might use these with younger children. Also, not all children reach the same level of physical ability by a set age. Be warned that the American Academy of Pediatrics advises that toddlers should not be offered the following foods due to choking risks.
-- Hot dogs, unless cut lengthwise in quarters and then sliced.
-- Hard candies, including jelly beans
-- Nuts
-- Chunks of peanut butter or any nut butter. Thinly spread smooth nut butter on a cracker or bread should be okay.
-- Popcorn
-- Raw carrots, celery, green beans
-- Seeds including pumpkin seeds and sunflower seeds
-- Whole grapes or cherry tomatoes. Cut into quarters should be okay.
-- Large chunks of any food including potatoes, raw fruits, raw vegetables, and meat

Who is in control? See my guest blog post about how to deal with picky eaters and more at Enriching Your Kid blogspot.

VITAMINS

Vitamin A
How does it help? Vitamin A and its family are important for good eyesight and bone growth. They help prevent and fight infection.
What foods are they found in? Eggs, fortified milk, and liver. Non-animal sources are dark leafy greens and yellow or orange fruits and vegetables such as carrots, yams, kale, spinach, cantaloupe, apricots, papaya, mango, peas, and tomato juice.

Vitamin B 1 (Thiamin)
How does it help? Helps the nerves work.
Some of the foods it found in? Whole grains, dried beans, nuts, pork and liver.

Vitamin B 2 (Riboflavin)
How does it help? Promotes good vision and healthy skin.
Some of the foods it found in? Milk, yogurt, cheese, liver, meat, whole grains, eggs, and leafy vegetables.

Vitamin B 3 (Niacin)
How does it help? Helps skin health, nerve and digestive tract functions.
Some of the foods it found in? Meat, poultry, fish, whole and enriched grains, legumes.

Vitamin B 6 (Pyridoxine)
How does it help? Aids in the metabolism of protein, fat, and carbohydrate.
Some of the foods it found in? Meat, poultry, fish, yams, avocados, bananas.

Vitamin B 12
How does it help? Helps development of red blood cells and maintains nerves.
Some of the foods it found in? Meats, poultry, fish, eggs, milk.

Folic Acid
How does it help? Promotes formation of red blood cells.
Some of the foods it found in? Leafy green vegetables, legumes, whole grains, nuts, oranges.

Pantothenic acid
How does it help?Helps with metabolism of protein, fats, and carbohydrates.
Some of the foods it found in? Meats, fish, whole grains, legumes, and egg yolks.

Vitamin C (Ascorbic Acid)
How does it help? Helps in absorption of iron. It boosts the immune system and helps speed healing.
Some of the foods it found in? Citrus fruit, sweet and hot peppers, dark leafy vegetables, broccoli, Brussels sprouts, tomatoes, cabbage, strawberries, potatoes.

Vitamin D (The Sunshine Vitamin)
How does it help? Strong bones and teeth. Helps with the absorption of calcium.
Some of the foods it found in? Enriched dairy foods and margarine.

Vitamin E
How does it help? This is an antioxidant. It helps prevent the destruction of Vitamin A and C.
Some of the foods it found in? Vegetables oils, margarine, butter, eggs, whole grains, wheat germ, leafy greens.

Vitamin K
How does it help? Helps blood clot
Some of the foods it found in? Leafy green vegetables, milk, soybean oil, egg yolks.

This list is not cover all the functions of the vitamins or the foods they are found it. However, it is a good beginning.

Links to Nutrition Notes

Making special occasion eating simple and healthy.

Tip for controlling eating during the holidays

Pomegranates

Suggestions if a child won't eat vegetables.

My Plate replaces Food Guide Pyramid.
To help people better understand portion control, the new Choose My Plate is replacing the Food Guide Pyramid. Read more about it by clicking Choose My Plate.
Play My Pyramid Blast Off or color your own My Pyramid. The games on the government website have not yet been updated to reflect the new Choose My Plate.
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The Kids Cook Monday! is part of Healthy Monday, a non-profit public health organization founded in 2005 in association with Johns Hopkins University, Columbia University and Syracuse University. It is a weekly opportunity for families to focus on cooking, spending time together and their health. Please visit Recipe Wednesdays on my blog for ideas.
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