It is much less common for kids living in developed countries such as the United States, Canada, Australia, and Europe to be deficient in protein. But it is a risk that should be taken seriously, especially if you have a picky eater in your house. Knowing why protein is important is the first step to understanding the potential severity of protein deficiency, especially to growing children, and pregnant and breastfeeding women. Educating yourself on which foods are high in protein as well as how much protein is needed during different life stages will help you prevent protein deficiency from being an issue in your family's home.
There are many reasons why protein is important to a person's diet.
The body uses protein to make antibodies, which are important for a strong immune system.
Protein is necessary to produce enzymes. Enzymes are the chemicals that break down foods and enable cells to complete chemical reactions in a timely manner.
DNA/RNA synthesis is not possible without certain amino acids that make up proteins.
It is important for the repair of skin, organ and other tissues and cells, including hair. It is also important for maintaining fluid balance in the blood, and for properly functioning enzymes and hormones. In fact, enzymes and hormones ARE proteins.
Higher amounts of protein are required when a person is sick or recovering from an illness. Also, when a woman is pregnant or breastfeeding, protein requirements are increased. There is also an increased need for high quality protein when there is damage to the body cells, such as post-op recovery and healing after bones are broken.
Protein makes up 20-30% of muscle, 50% of bones, 20-30% of the liver, 30% of blood, and a substantial percentage of skin and hair.
A good example of the importance of protein AND iron is Hemoglobin.
Hemoglobin is the protein in blood responsible for carrying oxygen throughout your body.
Note also that a hemoglobin molecule also contains an iron atom.
So, if there is not enough iron or protein in the diet, there will be insufficient hemoglobin. This means the ability of the blood to circulate oxygen throughout the body will be depleted. Thus, both Iron and protein are important for healthy blood and a healthy person.
Proteins are made up of amino acids which are the building blocks of life.
Amino acids are necessary to build healthy muscles, and for proper nerve function.
If there is a protein deficiency in the diet, there could be:
Stunted growth
Poor muscle mass
Edema (water retention in cells)
Thin and fragile hair
Extreme cases of Protein Malnutrition are called “Kwashiorkor”
Difference Between Essential and Non-Essential Amino Acids.
Essential amino acids must be eaten through foods in your diet, and non-essential amino acids do not.
The following are the eight essential amino acids that must be taken in through the diet.
Tryptophan is a precursor to the important neurotransmitter serotonin. It has been shown to help some migraine sufferers who get what are known as “serotonin headaches,” though evidence is conflicting. Food sources include beef, turkey, chicken, flax seeds, almonds, eggs, and English walnuts.
Tyrosine is important for making sure the brain is producing adequate amounts of the feel-good neurotransmitters L-dopa, dopamine, norepinephrine, and epinephrine (adrenalin). It is also important for proper thyroid function and healthy skin. Foods rich in tyrosine include whole grains, oats, pork, milk, cheese, and other dairy products, soy foods, including tofu, avocadoes, and bananas.
Valine is essential for proper organ function, especially the liver and gall bladder. This amino acid is also important for balancing nitrogen levels in the body. Valine deficiency could lead to myelin sheath damage (the myelin sheath protects nerve cells), which in turn could lead to nerve damage. Foods rich in valine include tuna, snapper, cheese, soy protein, chicken, and nuts.
Isoleucine is necessary for the synthesis of hemoglobin, a major constituent of red blood cells. It is also important for stabilizing blood sugar and energy levels. Isoleucine is found alongside valine in many foods, including soy protein, chicken, lentils, chickpeas (garbanzo beans), and liver.
4 More Reasons Why Protein is Important
Leucine is important for growth and repair of muscle and bone tissue, and for wound healing. Leucine is also important in helping to stabilize blood sugar levels and for Growth hormone production. The best food sources of leucine are animal protein. The best non-animal protein sources are nuts and seeds.
Lysine is necessary for preventing glycation, which is the sticking together of sugar molecules with protein molecules without proper enzyme regulation. The result is what are known as “glycation end products (AGEs).” It is also important for proper growth, and for keeping cholesterol levels down. Lysine is found in foods such as soy products, chicken and milk.
Methionine is a supplier of sulfur, which is necessary for collagen production. Collagen is one of the most abundant proteins in the body, and is important for healthy bones, skin, hair, and nails. Methionine also has a fat dissolving effect and helps to prevent fatty liver. This amino acid is a building block in the synthesis of other proteins such as carnitine, melatonin, and glutathione. Food sources of methionine include nuts, eggs, beef, sesame seeds, Brazil nuts, and fish. Unfortunately, extraordinarily little methionine is found in fruits and vegetables.
Phenylalanine: There are two forms of Phenylalanine, L-Phenylalanine and D-Phenylalanine. It is the L form that is an essential amino acid and that must be taken in through the diet. L-Phenylalanine is important to produce Tyrosine, another essential amino acid, as well as serotonin, norepinephrine and epinephrine, the feel-good neurotransmitters. Food sources include pork, chicken and turkey, yogurt, cheese, and milk.
Phenylketonuria
There is a medical condition known as “Phenylketonuria” or “PKU.” This is a genetic disorder that results in a person not being able to breakdown phenylalanine. This has hampered studies done on the effectiveness of phenylalanine for treatment of certain other disorders including depression.
There is a third category of “Conditionally essential” amino acids that applies to exceptional circumstances. For example, babies born prematurely sometimes cannot synthesize them. The conditionally essential amino acids are Arginine, Cysteine, Glutamine, Glycine, Proline, and Tyrosine. I will talk about this in another post.
Click Here for a free printable handout that shows the recommended minimum protein intake for kids as well as a brief list of the best sources of high-quality protein.
Most fruits are high in vitamin C. Vitamin C is important for wound healing and for preventing colds and other infectious illnesses. Vitamin C is good for the immune system. Fruits especially high in vitamin c are melons, including cantaloupe and watermelon, mango and papaya, all citrus fruits, including lemons, limes, oranges, and grapefruit, berries (strawberries, raspberries, blueberries, blackberries), and pineapple.
Whole Fruit is a good source of fiber. Since most kids will eat fruit, this is an easy way to increase fiber intake and help to prevent digestion issues such as constipation. Fruits highest in fiber include unpeeled pears, apples, figs, dates, apricots, raisins, and plums/prunes.
Fruit is an excellent way to add water/fluid to your diet without having to actually drink water. It can be difficult to get kids to drink enough water, especially in the winter. Eating whole fruits will help to prevent dehydration. Fruits especially high in fluids are melons and grapes.
Because fruit is sweet, it can help curb a sweet tooth. Thus, you are less likely to give in to the less healthy sweets such as cookies and candy. If you're having a sweet tooth, pretty much any fruit will help you satisfy that craving.
Fruit is an excellent source of folate. Folate is important for healthy blood and a healthy baby. Strawberries, oranges, papaya, bananas and grapefruit are excellent sources of folate.
As some of you already know, I've been keeping track of my calorie (and nutrient) intake on and off for years. One of the things I have more recently discovered while doing this is that I hardly ever hit the 3500 mg goal. This is true even on days when I've eaten cantaloupe, bananas, grapes, and oranges.
So, what do I do to make sure I'm eating fruits every day? I find it helpful to wash fruit and put it into a bowl as soon as I get it home from the grocery store. This makes it much more likely that I will eat the fruit instead of some less healthy alternative.
I've also worked to reduce the amount of “other less healthy alternatives” available in the house. Since, I don't live alone, I find that putting the fruits on the counter in the kitchen, on the dinner table, or in front in the refrigerator (and hiding the other stuff!) also encourages more fruit eating for everyone.
Here is a list of other ideas to help encourage more WHOLE fruit intake (as opposed to juice)
Remember that when fresh fruits are in season, not only are they less expensive, but they usually taste better. So, this is a good time to try something new
It's okay to purchase fruits that are dried, frozen, and canned (in water or 100% juice) as well as fresh, especially since fresh may not be available.
Whole fruit is higher in fiber and contains nutrients that are stripped during the juicing process. So, although some juice is okay, whole fruit is much better for you.
At breakfast, add your favorite fruits such as bananas, peaches, strawberries and blueberries to cereal, pancakes or waffles.
Try to always drink 100% juice. if it doesn't say, “100% Juice” on the label, It isn't.
Add fruit to your yogurt, and remember that favorite fruits make great snacks.
Add your favorite fruit to lunch boxes. If you don't have time or don't enjoy cutting fruit, use individual containers of fruits like peaches or applesauce are easy to carry and convenient for lunch.
At dinner, add crushed pineapple to coleslaw or include orange sections, dried cranberries, or grapes in a tossed salad. Try fruit salsa on top of fish.
During the summer, have a canning party to preserve favorite fruits that aren't available during the colder months. For example, we have jarred peaches that we canned in the summer. They are delicious!
Make fruit breads and fruit pies using fresh fruit, for example we just made “Gluten-Free Blueberry Banana Bread.” We used 3 bananas and 1 cup blueberries in the recipe, and it was delicious!
Here is a delicious recipe I have been making for years:
This delicious, colorful fruit salad is sure to win the hearts of many including your kids.Though the original recipe is for everything to be mixed together, it's okay to serve fruits in separate bowls/plates for children with sensory issues or for toddlers and other young children.
Prep Time20 minutesmins
Cook Time5 minutesmins
Total Time25 minutesmins
Course: Salad
Cuisine: American
Keyword: healthy, kid friendly recipes, recipes kids love
Servings: 4Servings
Calories: 172kcal
Author: Betty Crocker
Ingredients
4cupsCut up fruit4 different colors is best
2 tbspLime JuiceFresh is best
2 tbspHoney
1/4 teaspoonpoppy seedFound in Spice Aisle of most grocery stores
1teaspooncorn starch
Instructions
Just before adding dressing:Cut up 4 (four) cups of desired fruits.To make Dressing:Mix lime juice, honey, cornstarch and poppy seed in small saucepan. Heat, stirring constantly until mixture thickens and boils. Usually no more than 5 minutes. Cool 5 minutes.Toss dressing with fruit and serve. Recipe can easily be doubled or tripled as needed.
Notes
Fruit Combination ideas:Red apples, bananas, oranges, green grapesBlueberries, cantaloupe, honeydew, strawberriesKiwifruit, bananas, red grapes, pineappleStrawberries, blueberries, apricots, peachesNectarines, peaches, plums, strawberriesRaspberries, peaches, bananas, kiwifruit
Does your child hate school? Mine does. Part of the reason for this is that he has a rough time with the writing process. He also has had an extremely difficult time learning his math facts, and spelling is a nightmare. We have tried so many things! Some have worked, some haven't. Based on my own experience, however, there are at least 10 ways I have found that encourage math and writing. Hopefully, at least one of these ideas will be new to you and will be helpful in your kids' educational journey. (Post contains affiliate links).
Going Back to Pre-School
Before I knew my son would continue to have issues with the mechanics of writing things down with a pencil, I tried to give him a head start by teaching him how to write. Unfortunately, I didn't get very far. I can still remember telling his kindergarten teacher before school started for the year that I had been trying to teach him, unsuccessfully, how to write his name. The problem was, HE WAS NOT WILLING. This is often the case with children who struggle with autism. Of course, I didn't know he had autism at this point. (We didn't get a diagnosis until last summer).
So by the time Nathan got into 1st grade, I was still fighting to get him to write his name. By the end of 1st grade, he had a diagnosis of ADHD, sensory processing disorder (SPD), developmental coordination disorder (DCD), and oppositional defiant disorder (ODD). (The ODD was dropped after he went on non-stimulant medication for his ADHD).
Despite the diagnoses, I still knew VERY LITTLE about how to deal with these issues.
Not only could I not get Nathan to write his name, I couldn't get him to write down more than a couple of words at a time. As a result, it would often take hours for him to finish his homework. (We were still in public school until the end of 3rd grade, and spelling homework was required every night, from 1st grade on).
Getting Creative
As a result of his unwillingness to cooperate with my “suggestions,” I had to start getting creative at encouraging math and writing. Like I said a minute ago, I had no real clue how to deal with Nathan's sensory and coordination issues. He had occupational therapy. However, I still found it difficult to get him to do the things the OT suggested. Oftentimes it seemed like a behavioral issue. And I did do my best to “follow the directions.” But it was so hard at times!
Behavior issue or not, when we got down to the nitty-gritty, ALL THAT MATTERED was helping him to be successful in school and in learning. This I felt completely inadequate in achieving at times. I read books, I went shopping at learning centers and other places where they sell teaching materials.
I've always had a thing for educational materials, even before I had a child. I've decided it must have been destiny. Because this love of seeking out new ways of doing things has helped me come up with some great ideas.
One of the first things I tried in 1st grade was letter stickers. For example, instead of making Nathan write down the words, I would have him use the stickers to practice his spelling words. This worked quite well, for a while.
Using Stickers for Spelling Worked Well.
Except that we had to keep buying more stickers. We'd run out of some of the more frequently used letters, such as “a” and “e,” A LOT! This can get expensive if you don't have a Dollar Tree around.
By the way, you can also use stickers for numbers, though I don't think I was desperate enough to need numbers at that point. (Issues with math came later)!
We were somewhat successful with the strategy of stickers. But we later found magnetic letters and numbers and a magnetic white board to be more cost effective (most white boards work). You still have to purchase extra copies for the frequently used letters, but overall, magnetic letters are less expensive. Especially if you have several kids. You can re-use magnetic letters for all your kids if needed.
We continued to use magnetic letters through 4th grade.
In fact, once we started doing school at home, I used this method for helping with bible verses. See pic at right for Bible verse Nathan made the very first week of 4th grade.
The main reason we stopped using the magnetic letters is because the words kept getting bigger and the sentences longer. It wasn't time-efficient by the time he reached 5th grade. However, everyone is different.
Plus, when Nathan started online public school, which is what we did for 4th, 5th and 6th grade, he used the computer more often, and became more tech-savvy. This created a new avenue in which to help with writing and math.
Times Tales
One of the most interesting things I have used to teach Nathan math is called, “Times Tales.” That worked–sort of. He learned some of his math facts this way, but I had to resort to other methods (think “calculator”), 🙁 because unfortunately, for him, the facts just don't stick.
I still think it's a great program, especially for kids who are “right-brained” or picture oriented. I also think it will work well for many kids with learning disabilities. You can find it and download a sample lesson here.
Using a Calculator
By 4th grade, it was becoming increasingly obvious that Nathan's inability to remember his math facts was interfering with his ability to move on to higher level math. I could clearly see he had an aptitude for math. He just couldn't get past those darn multiplication and addition numbers (and division and subtraction). I tried everything until finally I decided that he could use a calculator if the math he was learning was not actually the math facts, but other things such as geometry.
Like I said before, we were still in the public school, just the online version. Nathan had (and still has) an IEP (Individual Education Plan), so we had special education teachers available. His resource specialist agreed that using a calculator was fine when he wasn't learning multiplication and division, etc. So, they added it to his IEP.
Fast forward to today, he can give me math facts–but OH SO slowly!!
Today, for example, we were working on multiplication and division of exponents. He's been using Khan Academy since January, and sometimes he gets stuck. So, I was going over the work with him. He was following along when I tried to explain the steps to him (at least when he didn't get up and walk around). Anyway, we weren't using a calculator, so he had to give me the answers to things such as 10 squared, 6 divided by 3, 9 x -2, etc. He takes a long time to give me an answer, but he is able. So, calculators definitely help speed things up when necessary. By high school and college, he'll be using a calculator, so I don't see it being a problem.
I feel bad for the kids in the public schools who get stuck on multiplication, etc.,
And the school keeps them there and never moves them forward. Everyone has different strengths. And Nathan grasps geometry WAY easier (and tables, bar graphs, etc.) than basic math facts. It's important to me that he gets exposed to higher level math. So, I don't want his inability to completely master basic math facts to interfere with him learning High School Algebra and Geometry.
Online Math Games
This is a more obvious one if you have a kid who likes to play computer games. My son doesn't (can you believe it)? So, he just thinks it's more work when I try to assign math “games.”
Still, here are a few of my favorites. They are all free:
We've started using Khan Academy for math since after Christmas. It's free and it has blackboard teaching videos that are really easy to follow. You can skip around, pick what your child needs to practice, or use it as a full curriculum. There are other subjects as well, though it is secular, so if you're a Christian, you probably won't appreciate the history and science as much.
Escape Room Puzzles
This is another way to break up the monotony of the same math homework every day. It can get costly, however. We used 3 different Escape Room Puzzles in December to review ratios, exponents, and fractions. They had a Christmas theme which made them seem a little more fun. My son learned other skills doing these puzzles as well. He had gone into Google, for example. He doesn't have a lot of experience with Google because we are Office people. It was good for both of us to use Google, since a lot of people are using it as well.
Manipulatives
In December, I assigned Nathan several projects that required him to build. For example, I had him create a geometric snowman from a free pattern offered at http://www.minieco.co.uk/. He also created a Sierpinski Fractal Christmas tree (math art). Nathan did an awesome job on both the snowman and the tree and didn't even complain.
The pattern for the tree was provided on the project website (did I mention it was free)? He had to cut out and put together each triangle, and then glue them together. I helped with a few of the triangles because it was a bit tedious. Here is a picture of his completed tree on my Instagram. (Don't forget to follow me :)) There is a principle behind these triangles:
A Sierpinski Triangle
“A Sierpinski Triangle is a mathematically generated pattern in which self-similar shapes are repeated across different scales in a never-ending feedback loop.” Look it up and you and your kids will all learn something!
Many kids don't understand why they are learning math because it is so abstract and seemingly other worldly. Using manipulatives with younger kids is expected. But with older kids, it is helpful as well. For example, building things, such as what I just mentioned, and having students complete other interesting projects such as building taco trucks and zoos (I have seen stuff like this on Teachers Pay Teachers-and plan to get one eventually for my son to use). Click here to see an example.
Hands-on Manipulatives are a great way to teach practical math skills. In addition, manipulatives encourage hands-on learning, reinforce previously learned math facts, and allow for creative (think ART) expression.
Whiteboards and iPad, or Other Tablets
That have blank sheets to write on are great for writing out math problems and for spelling tests, especially if you have a child who hates using a pencil. Plus, you save paper this way. I talk about other strategies I have used here.
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I have always scratched my head every time I meet a Christian who claims to follow the paleo diet. My reasoning is based on the fact that the paleo diet has evolutionary pre-suppositions. Let me explain.
(Post may contain affiliate links).
Is the paleo diet biblical? Strictly speaking, the answer is “no.”
First, let's discover together the original basis of the paleo diet.
The paleo diet is also known as the stone-age or caveman diet. “Paleo” is short for Paleolithic.
This is defined as
“A very long period of human prehistory, extending from the first tool-using hominids at least 2.6 million years ago, all the way up until around 10,000 BP.”
This diet assumes what people during this time period ate. For example, it is assumed that the food “paleolithic era” people ate was raw, because they hadn't discovered fire yet. Thus, it is assumed that their diet consisted of raw animal meat, fruits, and vegetables.
From the evolutionary perspective, people living during the paleolithic time period were “primitive.” In fact, according to the theory people hadn't discovered fire and thus were eating everything raw.
According to the paleolithic theory, everything eaten was raw and unprocessed. Thus, it is assumed that grains, refined sugars, table salt, and dairy weren’t part of the diet.
You should take note of the time periods mentioned. The “10,000 BP” refers to “Before Present.” It is also supposedly the time when the “agricultural period” began.
I want to be clear when I say that before “10,000 BP” NO HISTORY was written. Hence, the term “pre-history” or “prehistoric.”
This is an especially crucial point because this is when the scientist, archaeologist, or anthropologist has to start speculating because history wasn't written down before “10,000 BP.”
Fossils that are dug up don't have ages written on them, for example. And neither do most archaeological artifacts. So, it's important to remember that this is when the true speculation begins regarding how much time has passed and how much “primitive” humans actually knew.
From a biblical creationist point of view, we need to eliminate the “primitive” aspect and the “millions of years ago,” when we discuss the Bible, because we know that humans were created in the image of God less than 10,000 years ago.
Now, let's look at what the Bible says about diet. For example,
In Genesis 1, God said:
“Behold, I have given you every plant yielding seed that is on the surface of all the earth, and every tree which has fruit yielding seed; it shall be food for you; and to every beast of the earth and to every bird of the sky and to everything that moves on the earth which has life, I have given every green plant for food”; and it was so. (Gen. 1:29–30)
The paleo diet does not allow any beans or peas (legumes), or cereal grains. I'm thinking they were included in the original mandate since they come from plants that yield seeds.
Then after the flood, when Noah and his family came off the ark, God gave further direction:
“The fear and dread of you will fall on all the beasts of the earth, and on all the birds in the sky, on every creature that moves along the ground, and on all the fish in the sea; they are given into your hands.Everything that lives and moves about will be food for you. Just as I gave you the green plants, I now give you everything.”(Genesis 9:2-3)
We can also evaluate what people during Bible days ate based on actual accounts. For example,
Prior to Sodom and Gomorrah being destroyed, Abraham was visited by three angels. Genesis 18:8 tells us what he served the men:
“Meanwhile, Abraham ran to the herd, selected a tender, choice calf, and gave it to a servant, who hurried to prepare it. Then Abraham brought curds and milk and the calf that had been prepared, and he set them before the men and stood by them under the tree as they ate.” (Genesis 18:8)
The paleo diet does not allow dairy products.
The Song of Moses (Deuteronomy 32:1-43) states:
“He made him ride on the heights of the land and fed him the produce of the field. He nourished him with honey from the rock and oil from the flinty crag, curds of cows, and milk of the flock, with fat of lambs, and rams, the breed of Bashan, and goats, With the finest of the wheat– And of the blood of grapes you drank wine.” (Deuteronomy 32:13-14)
Every food I can think of is mentioned somewhere in the Bible. Below are just a few examples:
Spices:
Anise
Coriander
Cinnamon
Dill
Fruits:
Apples
Dates
Figs
Grapes
Melons
Pomegranates
Vegetables and Legumes:
Beans
Cucumbers
Lentils
Grains:
Barley
Bread (Miraculous fish and bread provision–mentioned SEVEN times in bible)?
Corn
Millet
Spelt
Wheat
Click here for an exhaustive list of foods mentioned in the Bible.
Of course, many foods today are quite different, due to various human “improvements.” For example, genetic engineering (GMO) and hybridization.
It is interesting that God warns people in the Old Testament not to mix seeds of two different plants.
“Do not plant two kinds of seed in your vineyard; if you do, not only the crops you plant but also the fruit of the vineyard will be defiled.” (Deuteronomy 22:9)
In Leviticus 19:19, the warning is repeated and includes forbidding the mating of two distinct kinds of animals:
“‘Keep my decrees. “‘Do not mate distinct kinds of animals. Do not plant your field with two kinds of seed…'”
Mankind in his attempts to “improve” upon nature is creating known and unknown problems. I believe modern day processing, which involves pesticides,pest control methods,hybridization, irradiation, GMO, and the like, is a big part of the reason for the health problems of so many.
For example,
Evidence suggests that the increase in gluten intolerance and wheat sensitivity is related to the hybridization of wheat.
This may help to explain why many people feel better when they remove grains from the diet. It's not necessarily the gluten, though gluten can cause problems.
Another potential key to the puzzle is that we eat a far less variety of grains than we did 100 years ago. And of course, people are much less likely to consume whole grains in sufficient amounts than they were 100 years ago as well.
So, to sum it up. The Bible clearly shows that a variety of foods were eaten. As Christians, we know that mankind was not “primitive” in the early stages of life on earth. We also know that many things are being done to the foods in our current supply and that these things are causing a large percentage of the problems we are seeing today.
So, is the “Paleo diet” biblical?
Can a diet that is based on evolutionary suppositions improve the health of people when it is diametrically opposed to the very things the Bible teaches? I think not.
Instead, what we should do, if we are concerned about the foods we eat, is try to eat organic and non-GMO as much as possible. And of course, avoid any foods that are known to be intolerable.
When we start limiting the variety of foods we are eating, however, we are in effect limiting our access to the potential nutrients those foods contain. God created Vegetables, fruits, beans, seeds, and grains for us to enjoy from the beginning of time. These foods contain important nutrients that are often low in people's diets, including iron and folate.
One of the dilemmas I’m faced with is that my son will not drink water. As a result, I worry about him being dehydrated. I have tried in the past to force him to drink an ounce or two at a time, in hopes of getting him used to it. However, it has never worked! As he has gotten older and a bit more reasonable about making healthy food choices, I have attempted to explain to him why water is so important. But he is not convinced. As a result of my concerns over dehydration, I have allowed him to drink more juice than the recommended maximum of four ounces per day. (This post contains affiliate links).
He typically drinks about 12 ounces of juice and 8 ounces of milk every day. And THAT IS IT. This is still a lot of juice, but it’s not as much fluid as the recommended amount of 6-8 8-oz cups of water. Plus, it’s not water, it’s juice! As a result, he has issues with dry skin. These issues have been particularly troublesome the past couple of weeks.
So, how to increase fluids in his diet so that he won't be dehydrated?
I know, I know! I’ll make him soup!
Yes, soup is an AWESOME way to increase fluids in your kids’ diets. This is also a great way to increase other nutrients as well. Especially if it is homemade soup. Any vegetable you put into the soup, even if your kids pick it out, will still have “left its mark,” by leaving some of its nutrients in the broth.
Right now, Nathan is having a particularly “dry skin season.” So, I have been busy making different soups the past couple of days to increase his fluid intake. Yesterday, I made pot sticker soup. The day before that I made bean and sausage soup.
I was only able to get him to eat the bean soup once because he doesn’t like to eat beans. I persuaded him by allowing him to add cheese. (Thank goodness he is not allergic to dairy!) He has been willing to eat the pot sticker soup several times, though he initially griped about all the broth.
I will admit that I am not a lover of cooking.
When I’m in the mood, I can produce some delicious recipes, but I’m a bit lazy when it comes to preparing foods. Fortunately, I have Costco to help me. Costco sells frozen foods that tend to be much more wholesome than the average brand. So, we bought some frozen pot stickers at Costco this week, and I made a simple soup with just two ingredients: pot stickers and chicken broth. The beauty of this kind of soup is that you can simply make chicken broth out of a high-quality chicken base, add the pot stickers (I used chicken and veggie), and voila, you’ve got soup!
Even better is if you add carrots, onions, and celery. Now my son was having a bit of a fit over the vegetables being put in, and since my primary goal right now is to get more fluids into his little body, I didn’t add the veggies THIS time. Instead, I served his favorite vegetable, broccoli, on the side.
Speaking of broccoli…
Nathan loves broccoli, and he also likes my homemade cream of broccoli soup. I use a basic pureed soup vegetable recipe from an older Better Homes and Gardens cookbook that I have had since 1989. This cookbook has a section on fresh vegetable soups, with suggestions on which herbs/spices to use based on the type of vegetable. This is an extremely easy recipe.
Plus, it’s inexpensive, doesn’t call for any fancy, costly ingredients, and is not too high in fat.
In case you’re wondering, the reason I like to give Nathan pureed soups is because he has texture issues and oftentimes will reject a multi-texture food.
Soup is a TERRIFIC way to make sure your child gets enough fluids AND veggies in his diet.
So, does your child drink enough water and eat his vegetables? If not, then this is what I recommend helping prevent dehydration:
A vegetable soup is a fantastic way to start feeding his or her body what it needs.
And if there your child has any kid of sensory and texture issues with food, then pureed soup are perfect for this.
Hopefully, most of my readers will be able to find at least one vegetable soup that will match their kid’s preferences. Notice that corn is not on the chart. Corn chowder is another yummy possibility.
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See pic at right for Bible verse Nathan made the very first week of 4th grade.
