| Healthy Kids recipes should always include foods | | | | of fresh fruit or vegetables per day, they would |
| that are rich in vitamins and nutrients. Vitamin C is | | | | be in this recommended target range. |
| especially important for children. The good thing | | | | The bad news is that less than 20% of children or |
| about Vitamin C is that it is present in a variety | | | | adults consume the recommended daily allowance |
| of fruits and vegetables. | | | | of fruits or vegetables. Meeting the minimum RDA |
| Children need a daily intake of Vitamin C because | | | | can be as simple as increasing the kinds of fruits |
| it is important for maintaining a healthy immune | | | | and vegetables consumed each day. |
| system. Among the many benefits of Vitamin C | | | | Citrus fruits like strawberries, lemons and oranges |
| for children is that it acts as a powerful | | | | are delicious sources of Vitamin C. Fresh |
| anti-oxidant as well as an anti-inflammatory agent | | | | squeezed orange juice, or a homemade |
| that prevents oxygen-based damage to the cells | | | | strawberry milkshake are favorites with kids. |
| Children can get their daily dose of Vitamin C by | | | | Fresh squeezed lemonade on a hot summer day |
| consuming a variety of fruits and vegetables. Fruit | | | | will provide a healthy thirst quencher. |
| is a delicious food with wonderful colors and | | | | Try this Strawberry Fluff Recipe |
| textures that appeal to children. Fruit is one of the | | | | Ingredients: |
| easiest healthy foods to get kids to eat. | | | | *16 oz. strawberries fresh or frozen |
| Fruits as well as vegetables are vital for the | | | | *1 pkg. colored marshmallows |
| health and well being of children. Raw fruits are | | | | *1 large tub of Cool Whip |
| preferred because of their high fiber and water | | | | *1/4-cup sugar |
| content. But frozen fruits and vegetables are still | | | | Instructions: |
| a viable source of Vitamin C that can be an | | | | 1. Cut up the strawberries |
| alternative to fresh vegetables. | | | | 2. Mix with Cool Whip |
| Vitamin C has to be consumed daily because the | | | | 3. Add sugar |
| body does not store Vitamin C. Pediatricians | | | | 4. Mix well |
| recommend that children should consume at least | | | | 5. Stir in 1/2 to 3/4 package marshmallows |
| 30 - 45 mg. of vitamin C per day. This is the | | | | 6. Refrigerate |
| minimum requirement. Parents should check with | | | | There are other vegetables and fruits that contain |
| their own Pediatrician to confirm the requirement | | | | high volumes of Vitamin C. An unlikely source of |
| or special needs for their children. Children with | | | | Vitamin C is broccoli and cauliflower. These |
| asthma or other health problems may require a | | | | nutrient rich vegetables provide over 45 mg. of |
| higher consumption of Vitamin C. | | | | Vitamin C in a ½ cup serving. Exotic but |
| Some nutritionist recommends a daily intake of up | | | | delicious fruits like papaya, mango or kiwi have |
| to 200 mg./day of Vitamin C. If a child consumes | | | | high Vitamin C content. A slice of tomato provides |
| the recommended daily allowance of five servings | | | | 25 mg. of vitamin C. |