✕
☰

Eatin' Clean & Dirty

by

Planet Earth is such a diversified global sphere, comprising people, plants, animals, mammals and water. Yet worldwide, there is one thing we all can embrace, Earth Day! Now, picture our glorious planet. What colors come to mind? Read on to discover how your kids can earthfully eat clean and dirty in just three colors!  

Swim in the Water-Filled Blues

Blueberries: Packed with Vitamin C to build a strong immune system and loaded with antioxidants that help alleviate sore muscles, blueberries are a blissful nutrition must. Integrate with hot oatmeal for breakfast or blend a berry yogurt smoothie for a snack.

Fish: Although not visually blue, these sea creatures provide healthy omega fatty acids that contribute to brain development. Integrate by making tuna salad sandwiches for lunch or grilled salmon for dinner. 

Water: Because every cell requires water to function, keeping dehydration at bay is crucial. According to the Academy of Nutrition and Dietetics, make sure your kids are drinking at least six to eight cups of water a day. Integrate by packing a water bottle for school, along with offering H20 at all meals and snacks. 

 

Spring for the Greens

Broccoli: Bursting with calcium, this cruciferous veggie is a great way to help keep bones strong. Integrate with peanut butter or ranch dressing. A study in the Journal of Academy of Nutrition & Dietetics finds that pairing vegetables with peanut butter successfully increases vegetable intake even in vegetable-resistant children. Want to be a really sneaky green parent? Just take the advice of Belinda, a Lenexa mother of three: “Try pureeing this treetop-looking veggie into your kiddo’s favorite pasta sauce.”

Kiwi: Breathe fresh and clean because eating kiwi has been proven to have a protective effect against respiratory symptoms associated with asthma, such as wheezing. A study published in Thorax followed 18,000 children aged 6 to 7 years living in Italy and found that those eating five to seven servings per week had 44 percent less incidence of wheezing compared to children eating one serving per week. Integrate kiwi sliced to top yogurt or cut into chunks with other fruits and served on a kabob stick.

 

Dig for the Dirt Browns

 

Walnuts and Almonds:  Packed with protein, nuts are a nutritious and quick pick-me-up food you can always have in and on hand.  As little as third of a cup provides at least 6 grams of protein, meeting about 12 percent of the daily recommended allowance.  Integrate by fortifying muffins or pancake batters with the nuts. For lunch and dinner mix into salads, rice and quinoa. Or simply offer with dried fruit for a trail mix mid-morning snack. 

Chia Seeds: Abounding with sustaining superstar energy, chia seed carbohydrates are released slowly into the bloodstream, so you can make sure kids’ tummies stay full. Integrate into soups, pasta dishes, salads, parfaits and even ice cream.

 

Bonus Recipe

Dirty Fruit Pudding Cups

 

Ingredients

Directions

Base the cup with pudding. Add a layer of chia seeds. Repeat. Finish by adding fruit. Put cups into the refrigerator for one hour to chill.

 

Sources: Academy of Nutrition and Dietetic, Journal of Academy of Nutrition & Dietetics, Thorax.

 

 

Amy Hundley is a registered dietitian nutritionist, licensed in both Kansas and Missouri, and a published freelance nutrition writer. She is currently practicing as a clinical registered dietician and has been a resident of Olathe since early childhood.

Back to topbutton