Hi all. What seems to worry moms most? Well I don’t know if this is true for you, but for sure for me, it’s my kids health. Thinkin’ maybe a few helpful hints today will give us all a bit of peace of mind.
Salt – What is a baseline for intake? Here’s a couple of hints – Ages 4 to 8 : 1900 mg or less daily; Ages 9 to 12: 2200 mg or less daily. Helpful hint – 1 tsp salt = 2300 mg. Watch those processed foods, always high in sodium.
Calcium – kids between ages 4 -8 2.5 glasses daily; ages 11-15 need 4 glasses of milk a day. Lactose intolerant you say? Here are some substitutes – from Milk Matters:
- Tofu (with added calcium sulfate)
- Calcium-fortified orange juice
- Soy beverages with added calcium
- Calcium-fortified cereals or breads
Refined Sugar – here the options have really opened up over the years. Table sugar is no longer the only (or necessarily the best) option. Per Healthy Eating for Kids, some viable options are:
- Substitute refined sugar sweets for more wholesome, healthy treats such as fresh or dried fruits, unsweetened applesauce and granola as toppings.
- Dilute 100% fruit juices with pure water.
- There are healthy alternative sweeteners for baking – maple syrup, molasses, honey and agave nectar.
- Again, read ingredients.
It does get all rather confusing, and some smart someone somewhere has developed an app Munch 5 a Day. This is a great way to get kids involved and have fun with technology too!
Come on back soon!