Best Foods For Children

During the first 3 months of life, breast milk or formula provides all the nutrients a newborn needs. The following chart summarizes the generally accepted guidelines for introducing new foods to babies under 1 year of age. It should be noted, however, that all babies are different; consequently, the timing varies considerably from one baby to another. Check with your pediatrician when your baby is ready.

FIRST MONTH 
Breast milk; enough for weight gain and to yield regular soft stools and six or more wet diapers a day. Formula, 2 to 4 oz (60 toll 8 mL) per feeding (every 2 to 4 hours).

SECOND AND THIRD MONTHS 
Breast milk and formula; 4 to 5 oz (118-148 mL) each feeding; six feedings a day. Milk and Dairy Cereal and Other Starchy Foods Vegetables and Fruits Meat and Meat Alternatives Occasional Foods and Foods to Avoid

4 TO 6 MONTHS 
Total intake: About 30 to 40 oz (887 to 1,183 mL) of breast milk or formula per day, plus small amounts of new foods—start with 1 to 2 tsp (5 to 10 mL) and work up—at two or three feedings a day. 5 to 6 oz (148 to 177 mL) breast milk or formula per feeding five or six times a day. Iron-fortified single-ingredient baby cereals. Avoid honey in the first year due to its link to botulism in infants, and egg white to reduce risk of egg allergy.

6 TO 9 MONTHS 
Total intake: 28 to 36 oz (828 to 1,064 mL) of breast milk or formula; 2 to 4 oz (60 to 118 mL) of cereal and/or pureed baby food at each of the baby’s three meals. 6 to 8 oz (177 to 237 mL) breast milk or formula per feeding four or five times each day. Iron-fortified baby cereals (mixed grains is okay). Daily intake: ¼ to ½-oz (59 to 118 mL) starchy food over three meals. Plain, cooked mashed vegetables; plain, soft, mashed fruits. Daily intake: Four ¼-oz to ½-oz (59 to 118 mL) servings of fruits and vegetables. Plain, or pureed meat or poultry; cooked egg yolk; mashed legumes, lentils, and tofu. Daily intake: Two ½-to ¾-oz (14 to 21 g) portions.

9 TO 12 MONTHS 
Total intake: 20 to 30 oz (591 to 887 mL) of breast milk or formula; 750 to 900 total calories needed per day divided into three meals and two snacks. 6 to 8 oz (177 to 237 mL) per feeding three to four times a day; yogurt; cheese; cottage cheese. Soft breads; dry unsweetened cereals; crackers; cooked pasta and rice. Daily intake: ½ oz to ¾ oz (118 to 177 mL) total a day. Soft, bite-size pieces of cooked vegetables; mashed potatoes; soft, ripe, peeled fruit or canned fruits. Daily intake: Six ¼-oz (59-mL) servings a day. Minced or diced lean tender meats, poultry, fish; soft, whole legumes or lentils; diced tofu. Daily intake: Total of 2 oz (57 g) of meat a day. May use moderate amounts of butter (unsalted) and small amounts of jam on bread, toast, and crackers. Do not give peanut butter, which can cause choking. Spices and seasonings can also be added.

AGES & STAGES: 
Childhood Between the ages of 2 and 20, the human body changes continuously and dramatically. Muscles grow stronger, bones grow longer, height may more than double, and weight can increase as much as fivefold. The most striking changes take place during puberty, which usually occurs between the ages of 10 and 15 in girls and between the ages of 12 and 19 in boys. Sexual development and maturity take place at this time, which results in a startling physical transformation.

QUICK TIP: 
Recruit kids as sous chefs
You can involve children in family meals by having them help out with simple mealtime tasks, such as peeling potatoes, preparing salads, or setting the table. If mealtime is a pleasant event, children may practice healthful eating habits later on in life.

Children need energy for all the growing years: typically 1,300 calories a day for a 2-year-old, 1,700 for a 5-year-old, 2,200 for a 16-year-old girl, and 2,800 for a 16-year-old boy.

The amount of food that a child needs varies according to height, build, gender, and activity level. Left to themselves, most children will usually eat the amount of food that’s right for them; however, it is up to the parents to make sure that their children have the right foods available to choose from. Don’t fall into the age-old trap of forcing them to eat more food than they want or need. Yesterday’s notion of “cleaning your plate” can lead to overeating and weight problems in some cases, or to a lifelong dislike of particular foods. Parents may find it better to serve smaller portions in the first place or to allow children to serve themselves.

TODDLERS (1 TO 4 YEARS): ADJUSTING APPETITE

In most children, appetite slackens as the growth rate slows after the first year; it will then vary throughout childhood, depending on whether the child is going through a period of slow or rapid growth. It is perfectly normal for a young child to eat ravenously one day and then show little interest in food the following day. Choking hazards are still an issue at this age. Don’t give them whole nuts or other foods they may choke on. Follow these suggestions for guiding your toddler to a healthy diet:

Serve several small meals. After the first year, children can eat most of the dishes prepared for the rest of the family. Toddlers, however, have high energy requirements and small stomachs, so they may need five or six small meals or snacks a day. Schedule a toddler’s snacks so they don’t interfere with food intake during meals. An interval of about an hour and a half is usually enough.

Ride out odd preferences. Toddlers often go on food jags—for example, eliminating everything that’s white or green. Such food rituals are often short-lived, although they can be annoying or worrisome if they get out of hand. Respect the child’s preferences without giving in to every whim; offer a reasonable alternative.

SCHOOL-AGE CHILDREN (5 TO 9 YEARS): BALANCE AND VARIETY

Children need a wide variety of foods. Carbohydrates—breads, cereals, fruits, and vegetables—should make up the major part of the diet. Protein foods can include meat, fish, milk, soy products (such as bean curd), and combinations of grains and legumes. Milk is an important source of calories, minerals, and vitamins. Children 5 to 9 years old should have two to three milk-product servings every day (some of the milk may be in the form of cheese or yogurt). You can switch from whole to skim or 2% milk at this stage. Grilled and baked foods are preferable to fried and fatty ones for children of all ages.

Include dietary fats. We all need a certain amount of fat for important body functions. Several vitamins (A, D, E, and K) can be absorbed only in the presence of fat, and fats are necessary for the production of other body chemicals, including the hormones that transform boys and girls into men and women. Despite the benefits of fat intake, excessive fat intake in childhood may lead to obesity and many adult diseases. The current recommendation for fat intake is similar in the United States and Canada. Children should consume a diet containing no more than 30% of energy as fat and no more than 10% of energy as saturated fat.

Pump up iron. Iron is an essential mineral for normal growth and development for a child. Unfortunately, many children have inadequate stores of iron because of insufficient intake of iron-rich foods. Foods that contain heme iron, which is easily absorbed, include meat, eggs, fish, poultry, and seafood. While breakfast cereals, legumes, grains, breads, seeds, nuts, dried fruits, and dark green leafy vegetables contain the nonheme variety, which is poorly absorbed. Children should have a variety of iron-containing foods in their diet. In addition, the consumption of vitamin C–rich foods improves the absorption of dietary iron.

QUICK TIP: 
Sneak in vegetables
Many parents have a battle when it comes to getting children to eat vegetables, but you can win children over by appealing to their taste for bright colors and interesting textures. Choose crisp, raw carrot sticks and other attractive crunchy veggies. Substitute minced vegetables (zucchini, eggplant, mushrooms) for ground meat in spaghetti sauce, or chop chickpeas with grains and other vegetables to make veggie burgers.

FOOD FOR GROWING UP 
As children grow, their nutritional needs change; some needs vary between the sexes. The chart below gives an overview of the Recommended Dietary Allowances (RDAs) of certain nutrients for children from ages 1 to 18.
AGES 1-3 4-8 9-13 14-18
Vitamin A (mcg)
Boys 300 400 600 900
Girls 300 400 600 700
Vitamin D (mcg) 5* 5* 5* 5*
Vitamin E (mg) 6 7 11 15
Vitamin C (mg) 15 25 45 65–75
Niacin (mg)
Boys 6 8 12 16
Girls 6 8 12 14
Thiamine (mg)
Boys 0.5 0.6 0.9 1.2
Girls 0.5 0.6 0.9 1.0
Riboflavin (mg)
Boys 0.5 0.6 0.9 1.3
Girls 0.5 0.6 0.9 1.0
Folate (mcg) 150 200 300 400
Vitamin B6 (mg)
Boys 0.5 0.6 1.0 1.3
Girls 0.5 0.6 1.0 1.2
Vitamin B12 (mcg) 0.9 1.2 1.8 2.4
Calcium (mg) 500* 800* 1,300* 1,300*
Iron (mg)
Boys 7 10 8 11
Girls 7 10 8 15
Zinc (mg)
Boys 3 5 8 11
Girls 3 5 8 9

Asterisks (*) represent daily Adequate Intake (AI). The term Adequate Intake is used rather than RDA when scientific evidence is insufficient to estimate an average requirement.

TWEENS AND TEENS (10 TO 16 YEARS): FUELING FOR FAST GROWTH

Eating patterns change with the onset of the adolescent growth spurt. Teenagers usually develop voracious appetites to match their need for additional energy. Adolescents need more of everything to keep up with the massive teenage growth spurt: calories and protein for growth and to build muscles; and protein, calcium, phosphorus, and vitamin D for bone formation. For many the demands of school and social life mean that they eat meals away from home. Suddenly, they are responsible for choosing the major part of their diet. Some may not make the best choices. Others may use food to establish an identity, such as by becoming a vegetarian, without knowing how to maintain proper nutrition. Both obesity and eating disorders can plague adolescents. A sensitive approach is necessary in order to help an adolescent maintain a positive self-image and professional help may be necessary. Here’s how to keep them healthy:

Build bone. Calcium is important for forming strong, healthy bones during adolescence and preventing osteoporosis later in life. Youths 10 to 16 years old need 3 to 4 milk-product servings a day—the equivalent of 2 cups (473 mL) of milk and 1 to 2 oz (28 to 57 g, or two slices) of cheese, or 3 to 4 cups (710 to 946 mL) of yogurt—every day. If teens are not drinking milk, they can try a smoothie, fortified soy beverages, cheese on a sandwich, or even chocolate milk.

Emphasize simple swaps. Teenagers often prefer snacks loaded with fat, sugar, and salt: potato chips, french fries, hamburgers, hot dogs, pizza, and candy bars. These are high in sodium and strike a poor balance between calories and nutrition. Encourage some easy-to-remember swaps. For example, ask your teen to choose grilled chicken over breaded, sandwiches with lean meats, or a slice of vegetarian pizza.

Set out healthy snacks. You can generally keep your teenager out of nutritional danger by providing snacks that are high in vitamins, minerals, and protein but low in sugar, fat, and salt. This means buying healthful snack foods, such as fresh and dried fruits, juices, raw vegetables, nuts, cheese, whole grain crackers, unadulterated popcorn, and yogurt. Set them on the kitchen table and place them front and center in the refrigerator so they’re handy for your on-the-go teen.

THE BOTTOM LINE
• Set a good example for your child to copy. Share mealtimes and eat the same healthy foods.
• Discourage snacking on sweets and fatty foods. Keep plenty of healthy foods, such as fruits, raw vegetables, low-fat crackers, and yogurt, around for children to eat between meals.
• Allow children to follow their natural appetites when deciding how much to eat.

A GROWING EPIDEMIC: OBESITY
In North America, children are becoming obese (defined as being 20% or more above desirable weight) or overweight in growing numbers and at earlier ages. Overweight children may become overweight adults. The consequence: high blood pressure, high cholesterol, type 2 diabetes, some cancers, sleeping disorders, and orthopedic problems. To keep your kids at a healthy weight, limit foods high in saturated fat after they turn two; give them more fruits, vegetables, and whole grains; encourage them to get at least 60 minutes of physical activity every day; and foster a positive body image.

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Best Foods While Pregnant & Breastfeeding

At no other time in a woman’s life is good nutrition more essential than during pregnancy and the time spent breastfeeding. In the best-case scenario she should evaluate her eating habits before trying to conceive. Women who are too thin are at risk for having babies with low birth weights, while women who are overweight have a greater risk of gestational diabetes and giving birth to an oversized baby. Infants who are either too small or too large at birth are at risk for serious problems, including respiratory disorders.

This is also the time to abstain from alcohol consumption, because alcohol causes the most harm to a fetus during the first trimester of a pregnancy. Fetal alcohol syndrome may cause mental deficiency, facial and heart malformations, an undersized head, and retarded growth.

WHILE PREGNANT: EAT FOR YOU—NOT TWO

The recommended weight gain for a woman of average weight experiencing an average pregnancy is approximately 25 to 35 lb (11 to 16 kg). Women who are underweight at conception may need to gain as much as 40 lb (18 kg), and women who are overweight may be advised to gain no more than 15 to 25 lb (6.8 to 11 kg). Obese woman should not try to lose weight during pregnancy; to do so exposes her fetus to numerous hazards.

Old School
One glass of beer a day increases a mother’s supply of breast milk.
New Wisdom
Beer or alcohol doesn’t boost milk production. Stick to just one drink per day while breastfeeding.

Most women need to add approximately 300 calories to their daily diet during the last two trimesters to support normal fetal growth. This is a relatively small amount, despite the saying about “eating for two.” When eating for pregnancy, follow these guidelines:

Don’t cut back on protein. The average nonpregnant woman needs about 50 to 60 g of protein a day, but most women in North America eat more than that. So, although it’s true that you need more protein while pregnant or breastfeeding, the average woman does not need to increase protein intake—just don’t cut back. And make your protein choices lean. Good sources include lean meat, poultry, eggs, cheese, and a combination of grains and legumes, all of which also provide other vitamins and minerals.

Increase calcium consumption. A woman in her childbearing years needs 1,000 mg of calcium a day (pregnant teenagers should aim even higher—1,300 mg). Because many North American women do not get enough calcium, it’s a good idea to increase consumption of calcium-rich foods before becoming pregnant. This is especially important for women under 30, whose bones are still increasing in density.

One cup (237 mL) of milk has about 300 mg of calcium—almost a third of the way toward the recommended 1,000 mg. One oz (28 g) of cheese contains about 200 mg, while ½ cup (118 mL) of yogurt contains about 230 mg. If you’re dairy-free, you can get about the same amount of calcium from 2 cups (473 mL) of baked beans, 4 oz (113 g) of canned salmon with the bones, 3 cups (710 mL) of cooked broccoli, ⅔ cup (156 mL) of tofu, or ¾ cup (177 mL) of almonds. If your doctor recommends calcium supplements, consume them with meals to increase absorption and reduce intestinal upset.

Double up (almost) on iron. A woman’s iron requirement almost doubles during pregnancy, going from 18 mg to 27 mg daily. Iron-rich foods include red meat, fish, poultry, fortified or enriched breads and cereals, legumes, eggs, dried fruits, and leafy green vegetables. The heme iron in animal products is absorbed more efficiently than the nonheme iron in plants and eggs. Absorption of nonheme iron can be increased by eating an iron-rich food together with one that is high in vitamin C, such as orange juice.

Even a well-balanced diet provides only about 12 mg to 15 mg of iron a day, and if a woman’s iron stores are low when pregnancy begins, she risks developing anemia. Most women need to take an iron supplement during pregnancy. These supplements are absorbed best if they are taken between meals with liquids other than coffee, tea, and milk, which decrease the absorption of iron.

Ensure adequate folate consumption. Adequate folate, or folic acid, can help prevent birth defects, especially those involving the brain and spinal cord. The Recommended Dietary Allowance (RDA) calls for 400 mcg (micrograms) of folate for women who are not pregnant; this increases to 600 mcg during pregnancy and then changes to 500 mcg during breastfeeding.

Because the most critical period for folate consumption is during the first 4 to 6 weeks of pregnancy, when the fetal central nervous system is being formed, women planning to become pregnant are generally advised by their doctors to take a supplement before conceiving. Good dietary sources include green leafy vegetables, orange juice, lentils, peas, beans, asparagus, liver, fortified flour, and pasta. Bump up fiber. Pregnancy is a good time to add a little fiber since constipation is very common. Eat lots of fruits, vegetables, and whole grains, and drink lots of fluids.

Cut back on caffeine. One study found that pregnant women who consumed more than 200 mg of caffeine per day faced twice the risk of miscarriage. Some evidence suggests that high levels of caffeine may delay conception. Yet other studies have failed to find any association between caffeine consumption and birth defects or premature birth. To be prudent, limit caffeine intake to under 300 mg per day. One cup (237 mL) of filter drip coffee has about 200 mg of caffeine and 1 cup (237 mL) of black tea has about 100 mg. Consult with your doctor on an acceptable amount of caffeine.

Avoid toxins. Mercury is an established environmental pollutant with known toxicity in humans. Pregnant women and women who may become pregnant should avoid king mackerel, tilefish, shark, swordfish, and fresh tuna. Also steer clear of foods that may be contaminated by Listeria monocytogenes, bacteria that are widespread in our environment and can cause listeriosis, which is especially dangerous for pregnant women and may even cause miscarriage. Such foods include:
• Hot dogs and luncheon or deli meats unless they are reheated until steaming hot or to an internal temperature of 160°F (71°C)
• Soft cheeses such as feta, brie, and camembert; especially if unpasteurized; blue-veined cheeses; and Mexican-style cheeses such as queso blanco fresco
• Pâté or meat spreads, as well as smoked seafood, unless it is an ingredient in a cooked dish
• Raw or unpasteurized milk, or foods that contain unpasteurized milk
• Raw meats, raw fish, raw poultry or eggs, and unpasteurized cider

WHILE BREASTFEEDING: MAINTAIN HEALTHY HABITS

Breastfeeding provides exactly the right amount of nutrition for baby to grow, helps mom regain her prebaby weight, and protects both mother and baby from disease. Plus it’s an amazing bonding experience for mom and baby. Decrease iron consumption to 9 mg daily while breastfeeding, but don’t cut back on calories. In fact, most women need 500 calories more per day than normal to ensure an adequate milk supply. Drink lots of water, cut back on alcohol and caffeine, watch out for contaminants like mercury or pesticides, and eat a healthy variety of fresh foods. Prenatal vitamins may help to fill in any nutritional gaps, especially of calcium, vitamin D, and DHA.

When a woman stops nursing is largely a matter of personal preference: Some mothers wean their babies after only a few weeks or months, while others continue for a year or more. An adequate alternative to breast milk is commercial infant formula, which provides comparable nutrition but lacks some of the unique benefits of breast milk.

THE BOTTOM LINE
• While pregnant, gain weight gradually and don’t believe the saying that you’re “eating for two.”
• Increase protein, iron, and calcium while pregnant.
• Folate is an essential nutrient that helps healthy development of the baby.
• Reduce caffeine consumption while pregnant.

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Best Foods For Infant

New parents probably worry more about feeding their baby than any other aspect of early child care. How do I know if the baby is getting enough? Too much? Should I give the baby vitamins? When do I start solid food?

Parents quickly learn that almost everyone is eager to answer such questions—grandparents, neighbors, even strangers in the supermarket. As might be expected, however, much of the advice is conflicting and adds to a parent’s feelings of confusion and uncertainty. So take a deep breath and calm down. Rest assured in the knowledge that if your baby is growing and developing at a normal pace, he’s getting enough to eat. Then, just follow along through these three stages:

0 TO 3 MONTHS: BREASTFEEDING AND FORMULA

On average, most babies double their birth weight in 4 to 5 months, and triple it by the time of their first birthday. Although it varies, breastfed babies generally nurse every 2 to 4 hours for the first month or so. Experts promote “on demand” feeding—in other words, babies should be fed whenever they are hungry for the first 4 or 5 months. Some babies may be sleepy or disinterested in food; a baby who is not feeding at least six to eight times a day may need to be stimulated to consume more. A baby who has regular stools and produces six or more wet diapers a day is most likely getting plenty of food. Here’s how to ensure proper nutrition the first few months of life:

Breastfeed for better health. Breast milk provides the best and most complete food to achieve optimal health, growth, and development for full-term infants. In fact, the World Health Organization recommends that a full-term, healthy infant should be exclusively breastfed up to 6 months of age (premature and low-birth-weight babies may need specialized formula in addition to breast milk). Even if you can only breastfeed for a few days, it’s worth doing. Colostrum, the breast fluid that is secreted in the first few days after birth, is rich in antibodies, which increase the baby’s resistance to infection. Supplement vitamin D and iron. However, a daily supplement of vitamin D (400 IU) is recommended in the United States and Canada for breastfed babies and should be continued until an adequate amount of vitamin D is consumed through diet.

Bottle-feed as an alternative. Although more than half of all North American women breastfeed for at least the first few weeks, many mothers elect to bottle-feed. Commercial infant formulas provide all the essential nutrients, and, when used according to the manufacturers’ instructions, babies thrive on them. Choose an iron-fortified formula. Babies under one year of age should not be given regular cow’s milk because it is difficult for them to digest and may provoke an allergic reaction. The cow’s milk in most infant formulas is modified to make it easier to digest. Despite this precaution, some babies may require a soy or rice formula.

Sterilize bottles, discard old formula. Bottle-feeding requires more work than nursing. Bottles, nipples, and other equipment must be sterilized. Some formulas are premixed; others are concentrated or powdered, and must be mixed with sterile water. Formula mixed in advance should be refrigerated but not longer than 24 hours; after that, it should be discarded. Any formula that is left in the baby’s bottle after a feeding should be discarded; if not, there is a possibility it could be contaminated by microorganisms entering through the nipple opening.

4 TO 6 MONTHS: SOLID FOODS

There is no specific age at which to start solid foods, but for most babies, 4 to 6 months is about right. Starting too early can be harmful because the digestive system may not be able to handle solid foods yet. Also, the early introduction of solid foods may increase the risk of developing food allergies. An infant who is thriving solely on breast milk can generally wait until he is 5 or 6 months old; after that, nursing alone may not provide adequate calories and the nutrients that a baby needs for normal growth. Here’s how to start:

Expect messy first feedings. The first solid food must be easy to digest and unlikely to provoke an allergic reaction. Infant rice cereal is a good choice. For the first few feedings, put a very small amount on the spoon, gently touch the baby’s lips to encourage him to open his mouth, and place the cereal at the back of the tongue. Don’t expect these feedings to go smoothly. A baby usually does a lot of spitting, sputtering, and protesting.

QUICK TIP:

-Practice dental health early Don’t let a baby fall asleep while nursing or sucking a bottle; this allows milk to pool in the mouth, and the sugar (lactose) in it can cause extensive tooth decay. Offering a little water at the end of a feeding rinses any remaining milk from the baby’s mouth. The gums and emerging teeth can be wiped gently with a gauze-wrapped finger.

-Add iron and other supplements. Beginning at 4 to 6 months of age, babies usually require additional iron, which is typically provided by an iron-fortified cereal. Fluoride supplementation may be required for some infants after 6 months. Babies of vegan mothers may require a B12 supplement. Check with your pediatrician to see if supplements are needed.

-Start with milk. The baby should be hungry but not ravenous. Some experts suggest starting the feeding with a few minutes of nursing or bottle-feeding, then offering a small amount of the moistened cereal—no more than a tsp or two—and finishing with the milk. After a few sessions, you can start with the cereal, then gradually increase the amount of solid foods as you reduce the amount of milk.

-Begin slowly. Introduce one new food at a time, and wait at least 3 days between each new food. If you use home-cooked foods, make sure that they’re thoroughly pureed. In addition to rice cereal, try some single-ingredient cereals like oatmeal and barley, strained vegetables and fruits. Potentially allergenic foods, such as eggs, citrus, and peanut products, should be delayed until the baby is a year older, or even later if there is a family history of allergies. Withdraw any food that provokes a rash, runny nose, unusual fussiness, diarrhea, or any other sign of a possible allergic reaction or food intolerance.

Old School
Vegetables should be introduced to baby’s diet before fruits in order to increase the acceptance of vegetables.
New Wisdom
 It doesn’t matter in what order you introduce fruits and vegetables.

7 TO 12 MONTHS: SELF-FEEDING

When they are about 7 or 8 months old, most babies have developed enough eye-hand coordination to pick up finger food and maneuver it into their mouths. The teeth are also beginning to come in at this age. Giving a baby a teething biscuit or cracker to chew on can ease gum soreness as well as provide practice in self-feeding. To help your baby start to feed himself, follow these suggestions:

Think bite-size. Good first solid foods could include dry cereals, ripe bananas or peaches, cooked carrots and peas, cubed cheese, cooked pasta, and cooked boiled or roasted chicken. All foods should be cut into pieces large enough to hold but small enough so that they don’t lodge in the throat and cause choking. Never leave your baby unsupervised while feeding.

Pull up a chair. As soon as the baby can sit in a high chair, he should be included at family meals and start eating many of the same foods, even though they may need mashing or cutting into small pieces. Give the child a spoon, but don’t be disappointed if he prefers using his hands. At this stage, it’s more important for the baby to become integrated into family activities and master self-feeding than to learn proper table manners. These will come eventually, especially if the parents and older siblings set a good example.

THE BOTTOM LINE
• Breastfeeding provides all the essential nutrients a child needs for about the first 6 months of life.
• Breastfed babies may need a vitamin D supplement.
• Growing babies that have regular bowel movements are eating enough.
• Use iron-fortified formula for bottle-fed babies.
• Carefully sanitize bottle and nipples, and discard formula after 24 hours.
• At about 4 to 6 months old, introduce one or two new foods per week.
• When a child is old enough to sit and eat more solid foods, set him or her at the table with the rest of the family.

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Best Foods For Seniors

Thanks to modern medicine and all of the healthy-living information out there, the elderly—those 65 and older—are now the fastest-growing segment of the population worldwide. Seniors are often committed to taking better care of themselves, but as you get into your 70s and 80s, it’s not always easy to eat right, especially if you live alone. When you don’t have a family to cook for, and aren’t all that hungry to begin with, reaching for a bag of chips or a frozen dinner may seem way more convenient than sitting down to a well-balanced meal.

Well, ditch the excuses. As you get older, healthy eating habits become even more important, helping to combat debilitating conditions like osteoporosis, diabetes, and heart disease. In fact, one study found that as much as half of all health problems in the elderly are related to poor diet. With that in mind, we put together some simple tips that’ll help you eat right and get all the good-for-you, health-boosting nutrients you need, without too much effort.

EAT LESS, BUT MAKE THOSE CALORIES COUNT
As you get older, your metabolism slows down (those stubborn extra inches around your middle may have been your first clue), which means you don’t need to consume as many calories in a day. But while you may be eating less, you need to boost the healthfulness of your meals. Meals should be chock-full of essential nutrients. Particularly important for seniors are calcium, vitamin D, B12, protein, and fiber. The good news: Studies have found that those who eat less actually live longer, not only because they maintain a more healthy body weight, but also because they may be producing fewer damaging free radicals.

COLOR YOUR PLATE
Liven up the dinner hour by creating a plate that looks bright and beautiful, loaded with fresh, healthy foods. Your body needs at least five servings of fruits and vegetables a day to reduce your risk of heart disease, lower your blood pressure and cancer risk, protect your eyesight, and more.

SPICE UP YOUR MENU
No, you’re not imagining things—food may taste blander to you than it did once upon a time. That’s because your sense of smell and taste start to diminish in your later years, so dishes that may have once tickled your taste buds may now fall flat. Of course, that does nothing to help with a diminished appetite. Unfortunately, adding salt will just boost your blood pressure, which you definitely don’t want. Instead, get creative with spices and seasonings. You can add cinnamon to your morning oatmeal, garlic powder and dried basil to your vegetable soup, and oregano, thyme, rosemary, and sage to everything from baked chicken breasts to roasted potatoes.

CUT DOWN ON RED MEAT AND POULTRY
The Japanese have the longest life expectancy in the world, especially those who live in the Okinawan Islands. What’s their secret? A diet loaded with healthy grains, vegetables, fish, and soy, but very scant on meat, poultry, and dairy. Similarly, certain religious groups that follow a vegetarian diet also seem to have a longer life expectancy. It makes sense when you think about it: Those who consume little red meat and poultry usually weigh less, consume fewer bad fats, and eat more antioxidant-rich vegetables and fruits.

DRINK SIX TO EIGHT GLASSES OF FLUID A DAY
You know that water is good for you and that you should be drinking it more often, but for a variety of reasons, seniors often neglect to replenish their H2O. Thanks to bladder-control problems that come with advanced age, you may not want to drink too many fluids, for fear you’ll be running off to the bathroom every 10 minutes. Plus, your sensitivity to thirst diminishes, so you may not even be aware when your body is in desperate need of water. All of these issues make you more susceptible to dehydration, which can cause you to become dizzy, fatigued, even confused. It can also contribute to constipation and even kidney problems. So be sure that you’re getting at least six to eight glasses of liquid every day. You may even want to purchase two or three refillable BPA-free plastic water bottles that you can keep around your house and in your car to remind you to rehydrate, and make it more convenient to do so.

HAVE A COCKTAIL
Sitting down to a healthy meal is that much more enjoyable with a nice glass of wine or even a cold beer. The best part: a little bit of imbibing with a meal actually aids digestion. Also, according to research, red wine has been shown to have powerful antiaging effects, thanks to an ingredient called resveratrol. Of course, you don’t want to go overboard—just one glass will do. Plus, you’ll want to check with your doctor to make sure that alcohol won’t interact negatively with any medications you’re taking.

BEST FOODS FOR SENIORS
-Aim to incorporate these foods into your diet every day:
-Spinach. Calcium is essential to help maintain good bone health and prevent osteoporosis. Those over 70 need at least 1,200 mg a day, which is a lot. Luckily, it’s in a number of healthy foods, including dark green leafy vegetables like spinach—just 1 cup (237 mL) of cooked spinach gives you about 250 mg of calcium.
-Milk. In order for your body to absorb calcium, you need a daily supply of vitamin D. Often, you get that dose from exposure to sunlight, but if you find you spend a lot of time indoors, you’ll need to supplement. Milk is fortified with vitamin D, so a glass or two every day will give you some of what you need.
-Salmon. Omega-3 fatty acids, found in fish oils, are pretty much like a fountain of youth for the elderly. Not only do they prevent heart attack, but studies also found they can reduce your risk of macular degeneration and vision loss, as well as protect against Alzheimer’s disease. Researchers recommend eating fish high in omega-3 fatty acids but low in mercury—like salmon, trout, mackerel, herring, and sardines—a few times a week.
-Berries. A recent study found that blueberries and strawberries may actually slow down mental decline in the elderly. Apparently, the flavonoids, abundant in berries, have powerful antioxidant properties that reduce the organ inflammation often blamed for cognitive impairment in seniors. Beans. Legumes are packed with soluble fiber, known to help lower your bad cholesterol and blood sugar and help to curb constipation. As you get older, your digestive system slows down, so you’ll need to consume even more fiber to help move things along.
-Beans are a staple in any vegetarian diet because in addition to all that fiber, they’re also full of protein and B vitamins, but with little saturated fat.
-Whole grains. Another high-fiber food, whole grains have the added benefit of protecting against heart disease, diabetes, metabolic syndrome and cancer. If your doctor is concerned about you losing weight, whole grain bread and crackers are a tasty, healthy way to help pack on pounds.
-Cantaloupe. High in potassium, this sweet melon should be a diet staple for seniors. Not only does it lower blood pressure, it also helps build muscle strength.

THE BOTTOM LINE
• To ward off debilitating diseases such as diabetes and cancer, seniors need to be more aware of their diets.
• Seniors may eat less, but they need to make sure their meals supply the essential nutrients for this stage of life.
• Nutrients especially important during the senior years include calcium, vitamin D, B12, protein, and fiber.
• Properly hydrating with six to eight glasses of water a day can help keep bodily functions running smoothly.

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Tips to Reduce Your Chance of Getting a Yeast Infection

The moist, dark areas of your body—the mouth, vagina, and rectum—are full of beneficial bacteria that help protect against infection as well as fungi that normally cause no problems. But certain conditions change that balance, killing off beneficial bacteria that keep yeast populations in check. Common culprits include pregnancy and diabetes, both of which can change the acidity of the vagina, making it more vulnerable to infection, and antibiotics, which can wipe out the good bacteria that protect the body from more harmful bacteria. The result? Fungus of the Candida variety, the type behind most yeast infections, can take over. Oral thrush, a white, itchy, sensitive rash in the mouth, and vaginal yeast infections, with their burning itch and discharge, commonly crop up as a result.

Yeast infections can be stubborn, recurring even after successful treatment with medicines and antifungal creams. For that reason, prevention is the best option, and you can start with that yogurt in the refrigerator. Eating foods that strengthen the immune system is also smart because they may help fortify your body against many types of infection, so you might avoid the antibiotics that make you vulnerable to yeast infections.

Nutrition Connection
Follow these tips to reduce your chance of getting a yeast infection:
-Enjoy yogurt. Yogurt is cultured with lactobacillus, a “friendly” bacteria that inhibits the growth of Candida albicans and also makes it harder for it to adhere to the vaginal walls. Make sure you choose yogurt with live, active cultures, particularly L. acidophilus. Avoid sweetened yogurts, because sugar can worsen a yeast infection.
-Get some garlic. Garlic is a powerful bacteria fighter. But only recently have scientists discovered that garlic’s little bulbs are packed with antioxidants, so eating plenty of garlic should also help keep your immune system running at full steam. Garlic is most effective when eaten raw, so chop some and add it to salads, salsa, and pasta dishes.
-Try some fermented foods. Foods like sauerkraut, tempeh (a fermented soy product), kefir (a yogurtlike drink), and miso contain probiotics that in theory could work against the candida fungus in the same way as lactobacillus does.
-Ditch the sweet stuff. Yeasts love sugars—in fact, they thrive on them. To starve the troublemakers, make a conscious effort to cut back. That means avoiding fruit juices, sweetened breakfast cereals, ice cream, and desserts as well as anything made with high-fructose corn syrup, like soft drinks and packaged cookies or candy. Try to satisfy your sweet tooth with fruits like cherries, grapes, and fresh apricots or, better yet, have some sweet, crunchy carrots.

Beyond the Diet
-Rinse out thrush. Gargling with a warm salt-water rinse: ½ tsp (2.5 mL) of salt to 1 cup (237 mL) of warm water can speed healing and help kill the yeast.
-Keep dry and airy down below. Dry yourself off after bathing, don’t wear tight panties, and change out of a wet swimsuit as soon as you can. Candida thrive in warm, moist environments.
-Stick with cotton. Undies made of synthetic fabrics increase sweating in the genital area.
-Avoid soap and fragranced cleansers. These can irritate sensitive skin as can feminine hygiene products.

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Guidelines To Prevent Varicose Veins

Varicose veins are blood vessels that appear ropey, swollen, and purple. They occur most often in the legs, but may show up elsewhere on the body. They occur when a valve in the veins that keeps blood moving forward malfunctions. That allows blood to pool in the veins, which enlarges them.

Any condition that places pressure on the leg veins, including obesity, constipation, pregnancy, or standing for long periods, can contribute to varicose veins. Doctors aren’t always certain what causes them, but they believe that some people inherit a tendency to the condition. Having a history of deep vein thrombosis (in which a blood clot forms in a large vein in the leg) may also be a cause.

Nutrition Connection
Because obesity is a risk factor for varicose veins, maintaining a healthy diet rich in fruits, vegetables, lean proteins, whole grains, and healthy fats is essential for helping prevent the problem. Here’s how:
-Hit high C. Vitamin C strengthens blood vessels and protects them from free radical damage. High-C fruits and veggies include red pepper, broccoli, citrus fruits, and berries.
-Feast on fiber. Reduces strain during bowel movements, which decreases pressure on blood vessels in the legs. Think whole grain cereal, whole wheat pasta, beans, lentils, and popcorn.
-Make flavonoids your friend. Flavonoids are antioxidants found in a variety of fruits and vegetables. They have various beneficial actions on blood vessels and play a role in helping protect against cardiovascular disease. At least one small study showed that the flavonoid hesperidin, found in oranges, improved varicose veins.

QUICK TIP:
-Wedge in oranges
Oranges are one of the most perfect foods to combat varicose veins. They’re full of vitamin C, fiber, and flavanoids, all of which help strengthen blood vessels.
-Pick some berries.
Blueberries, blackberries, and grapes contain antioxidant compounds that help reduce blood vessel leakage and protect vessels from free radical damage.

Beyond the Diet
Some simple daily changes can help prevent varicose veins. Follow these guidelines:
-Stand down. If you have varicose veins, or have a family history, avoid prolonged standing. If your job keeps you on your feet, be sure to take frequent breaks to elevate your feet for 10 minutes or so.
-Exercise aerobically. A good brisk 20-minute walk is one of the best things you can do for your varicose veins. When you walk, you pump blood back to your heart every time you contract your leg muscles.
-Do some leg lifts. While standing, raise yourself on the balls of your feet and then lower your heel back down. Do this calf exercise for 10 minutes several times a day to help your blood vessels force blood upward.

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Cure Urinary Tract Infections, Dietary Approaches To Speed Healing

Also known as bacterial cystitis, urinary tract infections (UTIs) mostly affect the bladder, but some may involve the kidneys, the ureters (the tubes that carry urine to the bladder), and the urethra (the tube through which urine exits the body). The most common symptom is an urgent need to urinate, even when the bladder is not full. Urination may be accompanied by pain or burning and, in severe cases, small amounts of blood. There may also be a low-grade fever and an ache in the lower back.

Most urinary infections are caused by E. coli bacteria, organisms that live in the intestinal tract but that can travel to the bladder. Chlamydia, a sexually transmitted organism, is another cause of UTIs. Women are more vulnerable to urinary infections because the female urethra is shorter than that of males and its location provides a convenient entryway for bacteria.

Nutrition Connection
Antibiotics are needed to cure bacterial urinary infections, but dietary approaches can speed healing and help prevent recurrences, including:
-Drink plenty of water. Doctors advise drinking at least 8 to 10 glasses of fluids a day to increase the flow of urine and to flush out infectious material.
-Ditch caffeine and alcohol. Avoid coffee, tea, colas, and alcoholic drinks, because these increase bladder irritation.
-Skip spices for a while. Some people find that spicy foods also aggravate the urinary tract. -Drink cranberry juice. Cranberry juice is a favorite home remedy and one that is supported by research. Cranberries and blueberries contain substances that speed the elimination of bacteria by preventing them from sticking to the bladder wall.
-Pump up vitamin C. Eating fresh fruits and vegetables that contain vitamin C, such as oranges, tomatoes, and broccoli, helps strengthen the immune system, fight infection, and acidify the urine.
-Go for yogurt. Consuming probiotics may be helpful since they are thought to inhibit the growth of microorganisms that cause UTIs. These beneficial bacteria, found in some yogurts, are also thought to foster the growth of friendly flora in the body, which may be reduced by antibiotic therapy.

Beyond the Diet
-Many doctors recommend the following tactics:
-Be free flowing. Wear loose-fitting white cotton underwear and panty hose that have cotton crotches.
-Don’t douche. Avoid douching and using vaginal deodorants, which can cause bladder irritation.
-Check your diaphragm. If you use a diaphragm, ask your doctor to check the size. One that is even slightly too large can irritate the urethra and bladder.
-Sip before sex. Drink a glass of water and urinate before sexual intercourse, and within an hour afterward to flush out the urinary tract.
-Go front to back. After a bowel movement, wipe from the front to the back to reduce the risk of carrying intestinal bacteria to the urethra.

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