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10 Foods to Health Up Your Family (page 3)

10 Foods to Health Up Your Family

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Updated on Apr 22, 2011

What to Eat: Tomatoes

From Heirloom, Roma, cherry to Cherokee Purple, tomatoes come in all sorts of shapes and sizes, making them a common food item.

What It Does: Tomatoes are another beta-carotene rich veggie. They’re also known for their lycopene (what gives tomatoes their red color) and other antioxidants. They’re a good source of vitamins A, C, and vitamin K which is important for our blood and bone health.

Mix It Up: Tomatoes are everywhere, from sauces to soups, fresh diced salsa, sandwiches to salads. Here’s a great homemade spaghetti sauce to try.

What to Eat: Salmon/Tuna

Fish cooks fairly fast and is great for the grill, or even to steam cook or pan fry with a little oil.

What It Does: Salmon is a great source of potassium which is important to the muscles and cells in our body, even the nerves. Both types of fish are great sources of lean protein, important for building and repairing muscles, and phosphorous, which helps strengthen bones and generate energy in our cells. Look for “wild caught” on salmon labels; it means those fish were active and ate a diverse diet; they’ll offer the most nutrients. Research has shown farm raised salmon don’t contain the same benefits as their wild counterparts.

Mix It Up: Serve it up as a classic meal with rice or mashed potatoes and veggies. Or try something different and put together some great fish sandwiches, salmon burgers or salmon tacos. For real adventure the family can try making sushi, (even with cooked fish). If your dinner table and kitchen aren’t ready for a salmon fillet yet, canned tuna is ready to go. Canned light tuna is especially recommended. Worried about mercury? According to the 2010 Dietary Guidelines, up to 8 ounces a week (less for young children) of a variety of seafood is okay to eat.

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