People have been asking me what they should be feeding their kids who have ADHD. One of the major things you want to try to achieve is a balanced diet.
What I mean by this is, regular meals and healthy snacks, sufficient protein, calcium and iron, and as natural as possible. So, I have put together three healthy alternatives for picky eaters to help make transitions easier.
Three Healthy Alternatives for Picky Eaters
Most kids love macaroni and cheese, chicken nuggets, and don't like vegetables much. This “problem” is exacerbated when the child will only eat macaroni and cheese and chicken nuggets and won't eat vegetables. OR when all they are eating is boxed macaroni and cheese and frozen processed chicken nuggets.
This is often the case for children with autism, ADHD, and sensory processing difficulties. As a result, I have looked for and found three healthy alternatives for picky kids, that hopefully won't be too time consuming or difficult to make. Especially because you can double the recipes and serve as leftovers and/or freeze for a later time.
It's kind of a “Instead of this, Eat that,” scenario.
Healthy Alternatives for Picky Eaters Number 1
Hiding vegetables in sauce by pureeing the sauce and vegetables together.
I discovered a recipe “Hidden Veggie Mac and Cheese” a couple of months ago through Pinterest. We finally made the recipe (I had previously posted the recipe from the website–THIS IS AN UPDATE).
I decided after thinking about it for a few months that this recipe would probably not be successful because of the cauliflower and butternut squash. Our son hates cauliflower, and the texture of squash is just too much for him.
I evaluated the nutrition facts on MyFitnessPal.com last night, after my husband made the macaroni and cheese and my son loved it.
The vitamin A in each serving is increased from about 7% to over 40% from our original homemade macaroni and cheese. This with only 1/2 cup of carrots. I would've liked to add more to the recipe but didn't want to overdo it because my son is so picky.
My son likes macaroni and cheese in all forms, except I have had a tough time recently getting him to accept whole wheat pasta with his cheese. My solution to this problem is to use lentil pasta. This is perfect for those of you who are gluten-free or who are trying to reduce the amount of wheat in your diet.
Lentil pasta is super high in protein, and an excellent source of iron, folate, magnesium, and fiber.
When I cook lentil pasta, I usually cook it a little longer than the package directions say. This is because it doesn't taste as good al dente, and my son complains unless it's just right–past al dente state.
Personally, I think we all could benefit from eating a wider variety of grains and legumes. In fact, I've recently been scratching my head wondering when did we start eating only wheat pasta and bread?
He likes this better than the original mac and cheese recipe
Healthy Alternatives for Picky Eaters Number 2
Making Cream of Fresh Vegetable Soups.
This is one I've been using successfully for years.
Broccoli, carrots, potatoes, and mushrooms all make excellent pureed cream soups. And there are others as well. However, my son likes the broccoli soup the best, especially if I add cheese. (Can anyone say, “Cheese Sauce?”)
Processed chicken nuggets…Not only are they expensive, but most of them are filled with artificial stuff and preservatives galore. Plus, they are high in sodium. So, making homemade chicken nuggets (or tenders if you prefer), is a fantastic way to ensure you child is getting enough protein in their diet. The recipe below can be doubled or tripled, or even cut in half, and the rest can be frozen for future use.
Homemade Chicken Nuggets
Ingredients
2 pounds chicken breast meat (tenders, fillets) cut into 1-inch pieces/squares
In 2016, The United Nations declared Pulses as Superfoods. Four years later, they are still as healthy as ever. And they are also delicious, inexpensive, and easy to cook with.
If you're wondering what a pulse is, and you are also wondering what constitutes a “superfood,” then you've come to the right place.
First of all, a definition. Pulses are the edible seeds of plants in the legume family.
For example,
lentils
green peas
split peas
chickpeas (garbanzos)
Are all pulses.
Also, dried beans including
kidney beans
pintos
and black beans
Are pulses as well.
To put it simply, pulses are legumes (beans and peas), and they are highly nutritious.
Pulses as Superfoods
Why are pulses classified as superfoods? There are at least 10 reasons:
High in Protein, Folate, Iron, Magnesium, and B vitamins
High in Fiber
Easy to Cook With
Promote Sustainable Agriculture
Decrease Greenhouse Gases
Increase Soil Health
Require Less Water than Other Crops
Help with Weight Management
Reduce Cardiovascular Disease and Cancer Risk
Help to Increase Food Security
And pulses are delicious when prepared correctly. Because of their mild taste, they can be integrated into many dishes, even desserts.
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Of all of the superfoods, blueberries are one of my favorites. And living in Oregon, we sure do get plenty of them. But what exactly makes blueberries superfoods? And what are some of the ways you can eat them?
Here are at least 5 reasons blueberries are superfoods.
Interesting facts about blueberries:
More species of blueberries exist in North America than in any other continent in the world.
Blueberries have the highest antioxidant capacity of any of the popular fruits and vegetables.
Specifically, blueberries are rich in the phytonutrients known as anthocyanins.
Antioxidants are just what they say they are: “anti”, meaning they work against, “oxidation.”
Oxidation is a process that results in the breakdown of cells. For example, the reason bananas, apples, and potatoes become brown when open to the air is because of oxidation.
Thus, antioxidants prevent cell damage in the body, an example of which is cancer.
Blueberries are an excellent way to reduce your risk of cancer and other age-related diseases.
Blueberries are low in calories. One cup only contains about 80 calories.
These tasty fruits are a good source of fiber, providing 4 grams per serving.
They are also high in vitamin C and a good source of potassium.
As with all fruit, blueberries are high in water (85%). Thus, blueberries hydrate your body naturally.
Blueberries taste delicious and make many other foods more tasty. For example, add some blueberries to your pancake or waffle batter the next time you're fixing breakfast. Or just add the blueberries on top.
Add blueberries to your favorite smoothie in the morning. You can freeze blueberries to increase their shelf life. This is great in the summer because the coldness of frozen berries makes the smoothie more refreshing on a hot summer day.
Add them to your favorite cereal or to plain yogurt to spruce them up AND make them more nutritious.
This is at least 5 Reasons why blueberries are superfoods. Can you think of any more reasons?
There are so many awesome reasons for eating more vegetables, I hardly know where to start! And there are a great many healthy vegetables to choose from. Everyone should be able to find some they like. Below are 6 reasons you need more vegetables in your diet.
I do know that I like to be reminded of the nutritional benefits of consuming more vegetables, because I find that when I am reminded, I'm inclined to eat more of them! So, for starters we're going to look at 6 reasons you need more vegetables in your diet.
One of the reasons why variety in your diet is so important is because every unique food has something special to add. This is especially true of vegetables. In fact, I believe that's one of the main reasons God created so many different kinds of vegetables.
6 reasons you need more vegetables
Low in calories – eating more vegetables will fill you up without the overload of calories and will help with weight control
Small amounts of good carbohydrates and high in Fiber
The exception to “low carbs” being starchy vegetables (potatoes, corn, winter squash)
However, all carbohydrates in vegetables are GOOD carbohydrates, so potatoes are not a BAD vegetable. And potatoes and other starchy vegetables are excellent sources of fiber when you eat the skin.
Vegetables are low in fat.
Avocados are an exception; however, avocados are excellent sources of monounsaturated fats which are good fats.
Naturally low in sodium when fresh (or canned with no salt added)
Rich in vitamins and minerals, especially vitamin A, vitamin C, vitamin K, folate, B6, potassium, manganese
Now that we've discussed 6 reasons you need more vegetables in your diet, lets discuss 6 different vegetables and how their individuality can enhance your health when you eat more of them.
The wonderful thing about tomatoes is that they are available year-round, plus they are so versatile, you can sneak these vegetables into almost any diet, no matter how “vegetable hating” the individual is.
Tomatoes have a low glycemic index, are low in sodium (fresh, no salt added canned), are low in calories, and low in fat. Tomatoes are also high in fiber.
For example, 1 cup cherry tomatoes, which is about 8-10 tomatoes, only has about 27 calories, less than half a gram of fat, only 7.5 mg sodium, 5.8 grams carbs, with 1.9 of the carbohydrates being fiber.
High in Vitamins
The same serving size of tomatoes is packed with vitamins and minerals, as the list below shows.
Vitamin A (1241 IU – 25% US RDA)
Folate (6% US RDA)
B6 – (6% US RDA)
Vitamin C (18.9 mg 32% US RDA)
Vitamin K (11.8 mcg 15% US RDA)
High in Minerals
Potassium (353 mg 10% of US RDA)
Manganese (8% of RDA)
Choline (No established RDA, but significant to persons with Diabetes)
See Below for delicious recipe that contains tomatoes.
Bell Pepper
Low in Calories, (15 calories in one small pepper), fat, sodium (similar to tomatoes), and carbs, 6.9 carbs, 2.5 fiber
One of the best sources of Vitamin C of any vegetable. One small bell pepper will provide you with 100% of your needs for the day.
Also, a significant source of vitamin B6. This is important because vitamin B6 is low in many diets. This is because of high intake of enriched breads and cereals, which have been stripped of the outer bran and endosperm.
Bell peppers are not as good a source of potassium as other vegetables, but they do have potassium. And, it all adds up, right?
Broccoli
Low in calories, sodium, fat, and carbohydrates. For example:
“Beets are highly nutritious and “cardiovascular health” friendly root vegetables. Certain unique pigment antioxidants in this root and its top greens have been found to offer protection against coronary artery disease and stroke. These antioxidants also lower cholesterol levels within the body and have anti-aging effects.”
Carrots
Like most other vegetables, carrots are low in calories, fat, carbohydrates, and excellent sources of fiber.
One thing about carrots stands out, however:
Carrots are a supersonic source of vitamin A. For example, 1 cup chopped carrots contains 12,383 IU of vitamin A (a whopping 428% of US RDA)!
In addition, 1 cup chopped carrots provides 13% of your daily needs of vitamin C, 21% of vitamin K, and 6% of folate and vitamin B6.
And carrots contain more than 400 mg of potassium per 1 cup serving.
Mushrooms
Of course, mushrooms are low in calories, fat, carbohydrates, and sodium like other vegetables. However, mushrooms are totally unique on this list.
First, mushrooms are not actually vegetables. They are technically fungus. Second, mushrooms are “the only vegetarian food” that are known to have their own vitamin D.
I always suspected this is because they naturally grow in the sun. And that's what science says.
When mushrooms are exposed to UV (sun) rays, they make their own vitamin D. This increases the vitamin D content of them for eating. I don't know about you, but that is so cool!
According to www.Berkeleywellness.com:
“Mushrooms contain a “pro-vitamin,” or precursor, called ergosterol that is converted into vitamin D when exposed to the sun’s ultraviolet (UV) radiation. This is like how your skin synthesizes vitamin D in response to sun exposure. However, commercially cultivated mushrooms are almost always grown indoors in the dark. As a result, they usually have negligible amounts of vitamin D. In contrast, wild mushrooms—notably chanterelles, maitake, and morels—are usually rich in D because they get sun exposure.”
Gluten Sensitivity or Celiac Disease. What You Need to Know
You have no doubt heard of “gluten.” More products are labeled as such on the grocery shelves, for example. And I bet you know at least one person who is following a gluten-free diet.
But what exactly is gluten anyway?
Gluten is a mixture of proteins found in wheat, rye, and barley. Oats do not contain gluten, but they can be contaminated with gluten. The presence of gluten in flour gives dough its stickiness and elasticity. Gluten also helps the leavening of dough by trapping carbon dioxide gas within it. Thus, allowing the dough to rise into a nice fluffy texture.
Gluten is found in many foods such as cereals, breads, pastas, and processed foods, for example. These foods are made from the just-named grains. Gluten is even found in other products such as lip balms, vitamins and supplements, and medications.
What is celiac disease and what is its relationship to gluten?
If you have celiac disease, you are unable to eat gluten. It is an autoimmune disorder, meaning your body attacks its own cells, causing tissue damage. Rheumatoid Arthritis (RA) and Diabetes Mellitus (DM) are two other examples of autoimmune diseases. In fact, if you have another autoimmune disease, it increases your risk of having celiac disease.
Normally, your body's immune system is supposed to defend itself against bacteria and viruses. However, in the case of celiac disease, ingesting gluten triggers your immune system to attack the gluten molecules, and ultimately its own small intestine lining. This then causes inflammation and damage to the intestine, resulting in poor absorption of nutrients.
What causes celiac disease?
There are three main things including your genetics, the consumption of gluten, and a trigger of some sort. This trigger can be things like stress, surgery, or pregnancy.
What are the symptoms?
Surprisingly, symptoms vary with individuals, and there are many kinds of symptoms. The symptoms can mimic lactose intolerance and irritable bowel syndrome.
Although most think of celiac disease as causing gastrointestinal issues such as diarrhea and weight loss, the truth is that not everyone experiences these symptoms.
In particular, adults tend to have less of these GI symptoms, but other symptoms such as:
Canker sores
Fatigue
Numbness and tingling in the hands and feet
Anemia
Osteoporosis (thinning of bones)
Depression
Joint pain
Headaches
Skin rash
Eczema
Vitamin and mineral deficiencies
Low blood sugar
In fact, these above symptoms are sometimes referred to as extra-intestinal, meaning “outside the intestine,” and there's reported to be hundreds of symptoms.
Failure to thrive (not meeting expected standards of growth)
As already mentioned above, symptoms of gluten sensitivity are like the symptoms of other diseases too, so you need to see a physician to help you determine what is going on.
To complicate matters, some people with celiac disease have no symptoms at all! This is what is known to medical professionals as “silent celiac disease” or “asymptomatic celiac disease.” However, damage is still occurring to their small intestines, so getting a diagnosis is important.
But how do you find out if you have celiac disease, with or without symptoms?
Your physician can request blood tests that look for specific antibodies. If you test positive for the antibodies, then an intestinal biopsy (this is where a small piece of tissue from the intestine is examined) is done to confirm that you have the disease.
It is important to note that you do not want to start a gluten-free diet until you have been diagnosed otherwise the diagnosis could be missed.
What is the treatment for celiac disease?
Implementing a strict gluten-free diet is the only treatment currently. This allows your small intestine to recover from the damage it has been experiencing due to the exposure to gluten.
It is easier to implement a gluten-free diet when you are experiencing symptoms and want to feel better. However, for those without symptoms, it is just as crucial that you stick to this diet too to prevent damage to the intestine, as well as the development of other health conditions which can include:
Malnutrition
Miscarriage
Possible congenital birth defects such as incomplete closure of the baby's spinal column during pregnancy
Decreased height in children as they grow up
Cancer in the G) tract
Osteoporosis (thin bones)
Now that you have learned about celiac disease, another topic is worth discussing. That is the topic of what gluten sensitivity/gluten intolerance is.
You may also hear this referred to as “non-celiac gluten sensitivity.” In 2011, a study at The Alfred Hospital in Melbourne, Australia, reported that gluten was a culprit in gastrointestinal problems in people who did not have celiac disease. However, this researcher has since conducted more research and now states that the existence of gluten sensitivity/gluten intolerance/non-celiac gluten sensitivity is not fully substantiated, and further research needs to be conducted.
Nevertheless, there are many people and health professionals who believe it exists, and when they follow gluten-free diets, they report feeling better. Many reputable sites such as the Center for Celiac Research recognize it as its own condition. So, it deserves its own discussion.
Like celiac disease, symptoms in someone with gluten sensitivity or gluten intolerance can include digestive problems such as diarrhea, bloating, pain, or constipation. Fatigue, depression, and joint pain are other symptoms that can also be seen.
How this condition differs from celiac disease, however, is that the tissue in the small intestine is not attacked. No antibodies can be found when a blood test is done, so there is no definitive way to diagnose it. Usually, this diagnosis is made by trying a gluten-free diet to see if symptoms improve.
Celiac disease stats for those affected are about 1%. In the case of gluten sensitivity, it is higher at about 6% of the population. People with gluten sensitivity/intolerance are at higher risk of developing celiac disease through repeated exposure to gluten.
What kind of diet do you need to follow?
Now that you have the lowdown on what gluten is, and how it is related to celiac disease and gluten sensitivity, your next step is to take steps to remove the gluten in your diet. Even some non-food items (lip balms, for example) must be replaced.
If you have celiac disease, it is imperative that you never eat gluten. If you do, your intestine will not be able to heal, which can lead to long-term health problems. Even if you experience no symptoms when you eat gluten, but you have the diagnosis of celiac disease, you must stay away from gluten.
If you have gluten sensitivity or intolerance, no damage has yet been done to your small intestine, but to feel better and prevent the possibility of developing celiac disease later, you should also avoid gluten. However, some people with sensitivity or intolerance may cheat and eat gluten-containing foods occasionally. This is still not recommended, as it may bring on your symptoms.
To conclude, people with celiac disease and gluten sensitivity may experience many of the same symptoms. In both cases, gluten is the culprit, and avoiding it will improve your health.
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