How to Keep Kids Healthy

GETTING ENOUGH IRON

Everyone need iron to stay healthy.What is iron?
Iron is a mineral that comes from foods you eat. It carries oxigen in your blood and helps you stay healthy and feel good.What happens if you don't enough iron?

When the amount of iron in your blood get low you can get "iron deficiency anemia." Anemia makes you tired, short of breath, and pale. You may get sick and catch cold more easily. Children can be fussy and may have problems with growing or learning if iron levels stay low.

HERE'S HOW TO MAKE SURE YOU ARE GETTING ENOUGH IRON.

Choose foods high in iron.
Best
Cereal with some iron nutrition on it, Cooked beans (pinto, kidney, lentils), Wild game and fowl, Blackstrap molasses, Beef, pork, buffalo

Good
Chicken, turkey, Fish, canned tuna, shrimp, Tofu, Nuts (almonds, cashews, walnuts, pecans, Corn and flour tortillas, Enriched rice, pasta, and bread, Raisins, prunes, prune juice, Leafy greens (spinach, collard greens, kale)

VITAMIN CEVERYONE NEED VITAMIN CWe can easily get plenty of Vitamin C from foods we need it every day.
Vitamin C
* help protect you from infection and cancer
* help hold muscle, bones and other tissues together
* froms and repairs blood cells, bones and other tissues
* protect you from bruising* keep gums and skin healthy
* heals cuts and wounds
* helps your body absorb iron
How can We get enough Vitamin C?
It's easy to get enough Vitamin C by eating fruits and vegetables everyday, The tips below shows Excellent and Good sources of Vitamin C. Choose 1 serving of Excellent sources or 2-3 serving of Good sources every day.
Excellent sources of Vitamin C
Chili peppers, Guava , Kiwi, Orange, Orange juice, Strawberries , Red bell pepper
Good sources of Vitamin CCantaloupe, Honeydew, Broccoli, Cauliflower, Tomatoes, Brussels sprouts, Green peppers, Grapefruits, Mandarin oranges, Tangerine, Kale, Mango, Potatoes (with skin), Raspberries ,
Sweet potatoes

Be careful when cooking.....
Vitamin C can be lost as you handle, cook, and store foods. Try this tips to save Vitamin C:
*Serve fresh fruits and vegetables when possible
*Refrigerate raw cut fruits and vegetables in airtight containers. Don't soak then in water. Soaking in water can decrease the Vitamin C.
*Cook for the shortest time needed and in least amount of water.

5-a-day for Good Health!

Five servings a day of fruits and vegetables will give you lots of Vitamin C, plus many other vitamins and minerals

Eat foods high in vitamin C along with foods high in iron.

Vitamin C help your body use the iron in plant foods.

Try these other tips:

*Remember to take an iron pill or vitamin if recommended by your doctor.

*Avoid drinking tea and coffee with meals. These keep your body from getting iron from foods.

* Wean children from the bottle by one year. Many children who keep using the bottle after one year drink to much milk. Milk is nutritious, but has almost no iron .

* Keep iron and vitamin pills out of reach of children.

Below are menu that can help parents to prepare food for their love family,

Homemade foods that rich on iron:

• Spaghetti with meatball sauce
• Hamburger/Chicken burger
• Chicken or beef strip steak Fajitas
• Taco beef and cheese
• Chicken nugget homemade
• Spinach lasagna
• Homemade chili bean
• Homemade sloopy joe
• Tuna sandwich
• Tofu/ Veggie burger
• etc.

Fresh/homemade food that rich in Vitamin C:

• Fresh fruit: Strawberry, Kiwi, Oranges, manggo, Lemon, Lime,cantaloupe
• Smoothie or fruits juice from some of that fruits
• Fruit salad
• Veggie salad
• Put grab of salad/ more green leave on your sandwich
• etc.

And following these recipes for practice:

CHICKEN or TUNA SALAD WRAPPreparation time:10 minutes
Serves:2

2 (7-inch)whole wheat tortillas
1 cup shredded lettuce
1/2 cup cooked shredded chicken breast or drained water-packed tuna
8 cherry tomatoes, halves
4 fresh mushrooms, finely chopped
2 tbsp. finely chopped sweet onion
2 tbsp Classic Ranch salad dressing

For each wrap: Arrange tortilla on work surface. Layer half of lettuce, tomato, chicken, mushroom and onion ontortilla. Drizzle 1 tablespoon salad dressing over top. Roll up tortilla around filling, burrito-style. Slice diagonal into half.

HOMEMADE THREE-BEAN CHILI

• 1 can (28 oz) whole tomatoes,undrained
• 1 can (15 oz) garbanzo bean, drained
• 1 can (15.5 oz)kidney bean, drained
• 1 can (15.5 oz) butter bean, drained
• 1 can (15 oz) tomato sauce
• 3 small red, orange or yellow bell peppers, cut into 1-inch pieces
• 1 Anaheim or jalapeno chili, seeded and chopped
• 1-2 tablespoons chili powder
• 2 teaspoons ground cumin
• 1/4 teaspoon pepper
• 1/2 cup sour cream
• 3 tablespoons salsa
• Chopped fresh cilantro , if desire

1. Mix all ingredients except sour cream, salsa and cilantro in 4-quart Dutch oven. Heat to boiling, breaking up tomatoes, reduce heat. Cover and simmer 15-20 min. or until bell peppers are tender.


2. Mix sour cream and salsa in small bowl. Serve chili with sour cream mixture. Sprinkle with cilantro

Prep: 15 min.

Start to finish : 40 min.

High altitude: no changes

6 serving

Sausage cheese ball

• 3 cup original bisquick mix


• 1 lb (pork, beef or chicken) sausage


• 4 cup shredded cheddar cheese (16 0z)


• 1/2 cup grated parmesan cheese


• 1/2 cup milk


• 1/2 tsp. dried rosemary leave


• 1/2 tsp. parsley flakes


• Barbecue sauce or chili sauce, if desire

1. Heat oven to 350 degree. Lightly grease bottom and side of 15 x 10 x 1-inch pan.


2. Stir together all ingredients except sauce, using hands or spoon. Shape mixture into 1-inch balls. Place in pan.


3. Bake 20-25 min. or until brown. Immediately remove from pan. Serve warm with sauce for dipping.

prep: 20 min.

Start to finish : 45 min.

1/2 dozen appetizers

FRUITS SALAD

• 2 cup fruits washed ,cut smaller if big
• 2 tbsp. honey
• 1 tbsp. lemon juice

Mix all ingredients. Serve cold.

CHEESE-DIPPED VEGGIES

• 1/2 cup cheddar Jack shredded cheese, divided
• 1/4 cup reduced fat Ranch,French or Thousand Island dressing
• paprika (optional)
• 8 carrot sticks
• 8 celery sticks
• 8 grape tomatoes
• 8 wedge slices apples

Combine 1/4 cup cheese and salad dressing. Transfer to four cup; sprinkle with paprika, if disired. Place remaining 1/4 cup cheese on plate .To eat, dip the tip of each veggie once in dressing mixtire, then once into shredded cheese.