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Feeding Kids

Everything you need to know about feeding your kids. From the Division of Responsibility to tips for keeping your kids at the table, to the importance of family meals, I’ve got you covered.


Manganese for Kids

manganese containing foods and the manganese chemical symbol

Not to be confused with magnesium, manganese is a trace element that our body uses for things like bone health and immune function. Because it is a trace element, our kids do not need much of it to be healthy.

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Vitamin K for Kids

the words vitamin K surrounded by foods that contain vitamin K

Vitamin K is one of the fat soluble vitamins our body needs. It’s mainly known for its role in blood clotting, which is how it got its name (the K comes from its German name: Koagulationsvitamin). The bacteria in our gut are actually capable of making vitamin K for us, but usually not in sufficient amounts for our needs.

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Pumpkin Seeds in the Air Fryer

roasted pumpkin seeds

If your family likes to carve pumpkins for Halloween, you may be wondering what to do with all the pumpkin seeds inside. They actually make a great snack for older kids! Pumpkin seeds, or pepitas, are a common snack in Mexican and other Latin American cuisines. In the US, they are a popular snack in the fall, where they are usually served roasted.

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25+ Breakfast Ideas for Picky Eaters

breakfast foods to provide ideas

Breakfast can be an especially challenging meal for families, especially for kids who are in school or need to get to daycare by a particular time. Kids can by cranky and time is rushed. Add in picky eating and you have a recipe for a very stressful morning. Coming up with breakfast ideas everyday can be a daunting task and often it becomes easier to just serve the same thing every morning (I get it, I’ve been there).

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Vitamin E for Kids

blocks spelling out vitamin E with foods that contain vitamin E

Vitamin E is the name we use for a group of fat soluble nutrients that act as antioxidants. We produce free radicals when our body converts food into energy or we are exposed to certain compounds in the environment. These free radicals can cause cellular damage. Antioxidants can help fight that damage.

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Vitamin A for Kids

foods that contain vitamin A with a chalkboard in the middle that says vitamin A

Vitamin A is actually the name for a group nutrients called carotenoids as well as preformed vitamin A. When we think of vitamin A, we generally think of the beta carotene in carrots and how it will help our vision. Vitamin A is so much more than that though!

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Phosphorus for Kids

the word phosphorus in blocks plus foods containing phosphorus around it

Phosphorus is a crucial nutrient for bone health, which is why we worry about it for kids. It’s also used in our genes and for energy. Luckily, most people in the US get enough phosphorus in their diet without trying too hard.

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Eating the Rainbow

fruits and vegetables in all the colors of the rainbow

I don’t often recommend talking about nutrition with kids. It tends to put pressure on them to eat certain foods. That being said, there are certain kids that are going to be naturally curious about what they are eating and may ask about what different foods do in their bodies. They may have been told in school that “eating the rainbow” helps them to get all the nutrients that they need, but they may not understand exactly what that means.

ALL foods provide something to our bodies. Even if that something is just energy. It’s important to keep in mind that food is more than just nutrients and energy, it’s also part of our culture, family, and heritage. Many times foods provide comfort. These things are just as important as the nutrition that the food provides.

While this article will be focusing specifically on different colored foods and what they bring to the table nutritionally, one way to help keep foods off of a pedestal is to talk about the nutrients in all foods. Chocolate, for example, contains magnesium. Many candies may just provide energy and that’s ok! Kids need a lot of energy. Try not to focus on just foods that have traditionally been labeled as “healthy” or “good.”

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Magnesium for Kids

magnesium containing foods around a chalkboard with Mg

Magnesium is a nutrient that is important for bone health, making it an important nutrient for kids. While true deficiency is rare, many people in the US are not consuming adequate amounts of magnesium. It has become a more popular supplement in recent years, possibly helping with blood pressure, diabetes, and migraines. Most kids will not need a magnesium supplement, but can meet their needs through a diet with lots of variety.

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