Nutrient-Dense Foods For Health

Nicole says beets are yummy.

“That’s yucky!” and “I don’t like that!” are remarks often heard at the dinner table about veggies.

First thing to do is to convince your husband that negative remarks cement the idea that some food tastes bad. That includes any negative remarks from him as well as the kids. Auditory learning is vital for children. Make a family rule that negative remarks about the food are banned from the kitchen. Discuss how wonderful the food looks. How scrumptious it smells. How it will make them strong and healthy. Is it crunchy or not? How yummy it is.

It’s common today for kids to refuse to eat vegetables. Nearly 50 percent of moms say they have a picky eater. Yet, veggies are vital for health. So, which vegetables should be introduced first into a picky eaters diet?

A quick rule of thumb for the most beneficial vegetable is to choose the deeper colors. Forget about light-colored iceberg lettuce, go for lettuce with deep green colors. Dark green broccoli and spinach should be on the top of your veggie list.

Phytonutrients are contained the plant’s pigment. They are the vitamins, minerals, careotenoids, flavonoids, isoflovenes, phytoestrogens and polyphenols. Phytonutrients protect the body and fight disease, thus promoting health.

Each calorie in nutrient-dense food is packed with vitamins, minerals, and essential amino and fatty acids. For the overweight child, whole foods take longer to digest, warding off food cravings between meals. For the underweight child, each mouthful is providing vital phytonutrients. In contrast, simple carbohydrates (white flour and sugar) quickly fill up a tiny tummy with little or no nutrients.

Nutrient-dense foods pack a lot of nutrition into a few bites: avocados, blueberries, beans broccoli, brown rice, eggs, flax seeds, lentils, peanut and other nut butters, sweet potatoes, salmon, spinach tofu tomatoes, chopped walnuts, whole grains and yogurt (without added sugars).

2 thoughts on “Nutrient-Dense Foods For Health

  1. Kim says:

    I KNOW how important veggies are. Duh. But I was hoping you’d give me some tips on getting my kids to actually eat them. Are you a proponent of the sneaky chef ideas (which doesn’t work with my kids) or do you have other suggestions?


    Kim, Yes, I have several blogs on this site addressing the topic of getting kids to eat their veggies. This is the last one I wrote “Eating Veggies Can Be Fun”:
    If you look at the left side of the home page, you’ll see several more blogs about getting picky kids to eat their veggies. Of course, I’ve written two books, one for parents and the other for kids about healthy eating.
    Blessings, Nonna Joann

  2. The Homebody says:

    I love this article because I was one of those kids who hated eating my vegetables. Now my vegetables are my favorite part of my meal. I just wish I’d been this way as a child because I had malnutrition issues when I was younger.

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