Nutrition Facts for Kids - Your Guide To Kids Nutrition

Hi! You know you need to eat to grow and become strong, right? But can you just eat anything and still have lots of energy and stay healthy?

What about cookies, chocolate, Coke and other sodas? Is it good to eat or drink that stuff? How about this, are there any vitamins in them?
Now you're thinking :)

As you probably know most junk foods and fast foods don't give your body the vitamins and minerals you need. Fruits and vegetables do though!

You need to remember to eat a lot of fruits and vegetables! Not only once in a while, but at least a few whole fruits every day and vegetables like celery sticks, cherry tomatoes or regular tomatoes and cucumber. Have some salad too! That will really make you strong and keep you healthy!

And did you know that they are also great for your skin - especially celery, cucumber, carrots, oranges and grape fruit!

Veggies of different colors are important. They all have their own way of helping the body.

Greens like baby spinach, kale and broccoli are great, you should have some every day.

If you can, always try to have some vegetables raw (without heating them up first).

Bell peppers are also super healthy, as they contain so much vitamin C and healthy phyto nutrients! But so do all veggies and fruits too!

Another tip for you: If you want to eat healthy but still want to eat yummy stuff, blended bananas and frozen berries are great. Perfect as an after school snack :)

Speaking of snacks, below are some mouthwatering nutritious snacks for you!

Banana Fun

Ingredients for 1 person:
2 frozen bananas (freeze them by putting them in the freezer overnight)
1-2 tbsp water
About 10 frozen blueberriesAbout 10 frozen raspberries5 fresh strawberries1-2 teaspoons of honey (optional)

Directions:
Put a few cut up bananas in the freezer and let them be there overnight. Take them out the next day and put them in your blender. Add about 1 tbsp of water and if you want you can add some honey too. Blend until smooth. This makes a great ice-cream like snack.

Nutrition Facts for Kids - Yummy Recipes

Mango Shake – contains niacin that assists in the functioning of digestive system, skin and nerves.

Ingredients:
1 Mango
1 frozen banana (cut in pieces)
2 tbsp honey or agave syrup
2 glasses of crushed ice
1/2 dl (or 50 ml or 1/4 cup) water

Procedure:
1. Peel and slice the mango
2. Pour water into the shredded mango
3. Put crashed ice and the frozen banana pieces into the blender then add the mango mixture
4. Blend it well, add honey if you want to make it sweeter
5. After blending put into a glass and drink!

By the way, if you want to see vegetable nutrition facts or fruit nutrition facts, click on those links.

Now we continue with the recipes here on this Nutrition Facts For Kids and Kids Nutrition page :)

Simple and Yummy Fruit Salad

1 cut up pineapple
Red grapes - as many as you want!
The juice of 1/2 orange.

1. Cut the pineapple flesh into small pieces. Place them in a bowl.
2. Cut the red grapes into halves. Place them into the same bowl and toss together.
3. Juice the orange. Pour the fresh juice into the pineapple and grape mixture. Done!

And oh, when you are at the store, if you find organic grapes, get them. If not, remember to wash them well before adding them to the salad. First with warm hot or water and then with cold.

Nutrition Facts for Kids - Kids Nutrition - Recipes for You

Avocado Icy Drink – Eases insomnia

Ingredients:
2 avocados
150 ml almond milk (or plain yogurt - your choice)
4 tbsp honey (or agave syrup)
20 ice cubes
1 liter or about 4 cups of water

Procedure:
1. Skin, slice and mash the avocado and set aside
2. Pour almond milk (or yogurt) into the liter (4 cups) of water
3. Pour the mashed avocado into the water and almond milk (or yogurt) mix
4. Add honey (or agave), taste it to check its sweetness. Mix it well
5. Pour it into glasses, serve with ice cubes or chilled

Benji's Special Fruit Salad Ingredients for 1-2 people:
1/2 avocado
1 apple (can be replaced by a banana)
2 pears

Directions:
Cut all ingredients into very small square shaped pieces. If you have some kitchen tool that cuts food into small pieces, this would be a good time to use it. Toss together in a bowl, serve and enjoy.

• You might also be interested in the nutrition education for kids page found on this nutrition facts website.

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