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"Yucky" Food
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What Your Child Is Missing and Why It's Important
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Try One of These Instead
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Crackers
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Carbohydrates are the most readily available and most efficient form of fuel
used by the body. Carbohydrates are the first form of calories that are burned for
energy. Talk to your healthcare provider about the right amount of calories for
your child.
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Food guidelines recommend that at least half of grain foods, such as bread, contain
whole grains. To replace missing carbohydrates in your child's diet, try carbohydrate-containing
foods, such as whole-grain pita chips, low-fat tortilla chips, or whole-grain wheat
crackers.
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Tomatoes
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Vitamin A plays a role in vision and promotes cell differentiation, and the
beta-carotene plant form of vitamin A supports immune function.
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To replace missing vitamin A in your child's diet, try other foods that are high
in vitamin A, such as carrots, cooked sweet potatoes, cooked broccoli or tomato
sauce or juice.
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Vitamin C has many roles in your child's body. It acts as an antioxidant,
works in collagen formation to keep bones and teeth strong, assists in hormone production,
helps strengthen the immune system, and helps in iron absorption.
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To replace the vitamin C that might be missing from a diet without tomatoes, try
cooked broccoli, oranges, fresh strawberries, raw red or yellow bell peppers, or
1/2 cup tomato sauce or juice.
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Green Peppers
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Vitamin A plays a role in vision and promotes cell differentiation, and the
beta-carotene plant form of vitamin A supports immune function.
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To replace missing vitamin A in your child's diet, try other foods that are high
in vitamin A, such as carrots, cooked sweet potatoes, cooked broccoli, or tomato
sauce or juice.
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Vitamin C has many roles in your child's body. It acts as an antioxidant,
works in collagen formation to keep bones and teeth strong, assists in hormone production,
helps strengthen the immune system, and helps in iron absorption.
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To replace the vitamin C that might be missing from a diet without green peppers,
try cooked broccoli, oranges, fresh strawberries, red or yellow bell peppers, or
1/2 cup tomato sauce or juice.
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Bread
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Carbohydrates are the most readily available and most efficient form of fuel
used by the body. Carbohydrates are the first form of calories that are burned for
energy. Carbohydrate sources such as bread also contain many vitamins and minerals,
as well as fiber. Talk to your healthcare provider about the right amount of calories
for your child.
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Food guidelines recommend that at least half of grain foods, such as bread, contain
whole grains. To replace carbohydrates that might be missing from a diet without
bread, try carbohydrate-containing foods, such as fortified ready-to-eat cereal,
pasta, or brown rice; round tortillas; or low-fat crackers.
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Folate is essential for brain and spinal cord development as well as the
formation of new cells, which is essential for growing children.
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To replace folate that your child is missing from not eating bread, try folic-acid-fortified
foods such as whole-grain breakfast cereal, pasta, or rice.
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Cheese
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Calcium helps build bones and teeth. It is involved in muscle contraction
and relaxation, nerve functioning, blood pressure, blood clotting, and immune defenses.
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To replace calcium that might be missing in your child's diet if he or she does
not like cheese, try other foods that are high in calcium, such as 2% milk (whole
milk for under age 2), low-fat yogurt or pudding, calcium-fortified orange juice,
calcium-set tofu, or broccoli.
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Protein is important in promotion of muscle tissue cell growth and development
in children.
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To replace protein in your child's diet, try other foods that are rich in protein,
such as low-fat mozzarella or cheddar cheese, egg, peanut butter, low-fat yogurt,
lean meat or fish.
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Fat has many important roles in the body. It plays a role in hormonal balance,
transporting vitamins, providing energy, and building cell structures.
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If needed, replace the fat in your child's diet if he or she does not like cheese
with low-fat cheddar or other types of cheese, nuts or peanut butter, or vegetable
oil-based salad dressings.
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Broccoli
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Vitamin A plays a role in vision and promotes cell differentiation, and the
beta-carotene (plant form) of vitamin A helps support immune function.
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To replace missing vitamin A in your child's diet, try other foods that are high
in vitamin A, such as carrots, cooked sweet potatoes, spinach, or tomato sauce or
juice.
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Vitamin C has many roles in your child's body. It acts as an antioxidant,
works in collagen formation to keep bones and teeth strong, assists in hormone production,
helps strengthen the immune system, and helps in iron absorption.
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To replace the vitamin C that might be missing from a diet without broccoli, try
cooked asparagus, raw red or yellow bell peppers, or tomato sauce or juice.
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Vitamin K plays an important role in blood clotting.
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To replace the vitamin K that might be missing from a diet without broccoli, try
other foods with vitamin K, such as raw, leafy green vegetables; raw or cooked cabbage;
or spinach.
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Eggs
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Protein is important in promotion of muscle tissue cell growth and development
in children.
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To replace protein in your child's diet, try other foods that are rich in protein,
such as low-fat cheese, peanut butter, lean meat, poultry or fish, or low-fat yogurt.
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Iron is essential in transporting oxygen in the blood. It is also important
in muscle protein and immune function.
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To replace iron in your child's diet, try other foods containing iron, such as red
meat, fish or poultry (heme iron), or iron-fortified foods, such as iron-fortified
egg substitutes.
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Zinc supports protein functioning in the body, helps the immune system work,
and is a key component to growth and development in kids.
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To replace zinc in your child's diet, try alternative foods that are high in zinc,
including red meat, fish or poultry, whole-grain cereals, or zinc-fortified cereals.
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Almonds
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Vitamin E is an antioxidant that works to stabilize cell membranes in children's
bodies.
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To replace vitamin E in your child's diet if your child does not enjoy almonds,
try other foods that are rich in vitamin E, such as vegetable oils (olive, canola,
and other seed-based oils), dry sunflower seeds or cashew nuts, or peanut butter.
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Magnesium is involved in making children's bones strong, building protein
tissues, immune functioning, and many other important tasks.
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To replace magnesium that might be missing if your child does not like almonds,
try other foods that are high in magnesium, such as whole grains, sunflower seeds,
cashew nuts, or raw, leafy green vegetables.
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Potassium is essential in maintaining fluid and electrolyte balance in the
body. It also is a key player in digestion.
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To replace potassium in your child's diet if he or she does not like almonds, try
bananas, dried fruit such as raisins, or cooked legumes or beans.
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Strawberries
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Vitamin C has many roles in your child's body. It acts as an antioxidant,
works in collagen formation to keep bones and teeth strong, assists in hormone production,
helps strengthen the immune system, and helps in iron absorption.
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To replace the vitamin C that might be missing from a diet without strawberries,
try oranges, tangerines, watermelon, or fortified juice.
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Folate is essential for brain and spinal cord development as well as the
formation of new cells, which is essential for growing children.
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To replace folate that your child is missing from not eating strawberries, try fortified
whole-grain products (breakfast cereal, pasta, and rice), or fruit naturally containing
folate, such as oranges or orange juice.
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Potassium is essential in maintaining fluid and electrolyte balance in the
body. It also is a key player in digestion.
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To replace potassium in your child's diet if he or she does not like strawberries,
try bananas, oranges, or watermelon.
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Grapes
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Carbohydrates are the most readily available and most efficient form of fuel
used by the body. Carbohydrates are the first form of calories that are burned for
energy. Carbohydrate foods such as grapes are associated with many vitamins and
nutrients, as well as fiber. Talk to your healthcare provider about the right amount
of calories for your child.
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To replace carbohydrates that might be missing in a diet without grapes, you might
wish to try other fruits such as bananas, apples, pears, raisins, or grape juice.
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Vitamin C has many roles in your child's body. It acts as an antioxidant,
works in collagen formation to keep bones and teeth strong, assists in hormone production,
helps strengthen the immune system, and helps in iron absorption.
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To replace the vitamin C that might be missing from a diet without grapes, try oranges,
watermelon, strawberries, or fortified juice.
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Chicken
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Protein is important in promotion of muscle tissue cell growth and development
in children.
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To replace protein in your child's diet, try other foods that are rich in protein,
such as lean beef, pork, or fish; cheese; peanut butter; or low-fat yogurt.
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Niacin is used in energy metabolism (breaking down carbohydrates, protein,
and fat into energy). In your child, it supports the health of skin, the nervous
system, and the digestive system.
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To replace niacin that might be missing in your child's diet if he or she does not
choose chicken, try beef, pork, turkey, fish, shrimp, or tuna.
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Carrots
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Vitamin A plays a role in vision and promotes cell differentiation, and the
beta-carotene plant form of vitamin A supports immune function.
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To replace missing vitamin A in your child's diet without carrots, try other foods
that are high in vitamin A, such as broccoli, cooked sweet potatoes, pumpkin, winter
squash, greens (such as collard, kale, and spinach), or tomato sauce or juice.
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Vitamin C has many roles in your child's body. It acts as an antioxidant,
works in collagen formation to keep bones and teeth strong, assists in hormone production,
helps strengthen the immune system, and helps in iron absorption.
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To replace the vitamin C that might be missing from a diet without carrots, try
asparagus, oranges, fresh strawberries, raw red or yellow bell pepper, or tomato
sauce or juice.
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Vitamin K plays an important role in blood clotting.
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To replace the vitamin K that might be missing from a diet without carrots, try
other foods, such as cabbage, dark green vegetables (such as spinach), or eggs.
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Fish
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Protein is important in promotion of muscle tissue cell growth and development
in children.
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To replace protein in your child's diet if he or she does not like fish, try other
foods that are rich in protein, such as red meat, poultry, cheese, or low-fat yogurt.
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Selenium is an antioxidant that works in the immune system with vitamin E
to prevent oxidative cell damage.
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To provide your child with selenium if his or her diet does not include fish, other
foods that are good sources of selenium include red meat, poultry, or eggs. Brazil
nuts also contain a high amount of selenium.
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Omega-3 fatty acids are "good fats" that play important roles in your child's
body. They support brain and eye development.
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To replace omega-3 fatty acids in your child’s diet, choose other foods high
in omega-3 fatty acids, such as soy, canola, or flaxseed oils (such as in cooking
oils or salad dressings), walnuts (in baked goods), or fish sources such as tuna,
salmon, or other fatty fish.
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Bananas
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In your child, Vitamin B6 (pyridoxine) is a key player in making red blood
cells. It is also important in protein and fat metabolism.
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To replace the vitamin B6 that your child might be missing from not consuming bananas,
try other sources, such as avocados, dried fruit (raisins, dates, figs, or prunes),
or whole-grain ready-to-eat cereals.
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Vitamin C has many roles in the body. It acts as an antioxidant, works in
collagen formation to keep bones and teeth strong, assists in hormone production,
helps strengthen the immune system, and helps in iron absorption.
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To replace the vitamin C that might be missing from a diet without bananas, try
oranges, watermelon, strawberries, or fortified juice.
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Potassium is essential in maintaining fluid and electrolyte balance in the
body. It also is a key player in the process of digestion.
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To replace potassium in your child’s diet if he or she does not like bananas,
try apricots, pears, nectarines, peaches, cantaloupes, honeydew melons, oranges,
or watermelon.
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Oatmeal
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In your child, vitamin B6 (pyridoxine) is a key player in making red blood
cells. It is also important in protein and fat metabolism.
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To replace the vitamin B6 that your child might be missing from not consuming oatmeal,
try other sources, such as whole-grain ready-to-eat cereals (wheat flakes, raisin
bran, and shredded wheat), brown rice, or other whole grains.
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Iron is essential in transporting oxygen in the blood. It is also important
in muscle protein and immune function.
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To replace iron in your child’s diet, try other foods that are rich in iron, such
as iron-enriched whole-grain bread, bagels, waffles, and cereals, or pasta.
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Carbohydrates are the most readily available and most efficient form of fuel
used by the body. Carbohydrates are the first form of calories that are burned for
energy. Carbohydrate foods, such as oatmeal, are associated with many vitamins and
nutrients, as well as fiber.
Talk to your healthcare provider about the right amount of calories for your child.
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Food guidelines recommend that at least half of grain foods (such as bread) contain
whole grains. To replace carbohydrates, choose whole-grain choices such as fortified
ready-to-eat cereal, pasta, or brown rice; round tortillas; or low-fat crackers.
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Corn on the Cob
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Thiamin is important in making the energy in food (carbohydrates) available
for energy in the body (glucose).
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To replace the thiamin in your child’s diet, choose other foods with high
thiamin content, such as green peas, dried beans (kidney, navy, or pinto), nuts
and seeds such as sunflower seeds or peanuts, or enriched ready-to-eat cereals.
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Folate is essential for brain and spinal cord development as well as the
formation of new cells, essential for growing children.
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To replace folate that your child is missing from not eating corn on the cob, try
other foods containing natural folate, such as dark green vegetables (broccoli,
romaine, or other dark green lettuce) or fruit naturally containing folate, such
as oranges or orange juice.
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Waffles
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Carbohydrates are the most readily available and most efficient form of fuel
used by the body. Carbohydrates are the first form of calories that are burned for
energy. Carbohydrate foods, such as enriched waffles, are associated with many vitamins
and nutrients, as well as fiber. Talk to your healthcare provider about the right
amount of calories for your child.
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Food guidelines recommend that at least half of grain foods, such as bread, contain
whole grains. To replace carbohydrates that your child might be missing in his or
her diet without waffles, choose whole-grain bread, fortified ready-to-eat or hot
cereal, or whole-grain crackers.
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In your child, Vitamin B6 (pyridoxine) is a key player in making red blood
cells. It is also important in protein and fat metabolism.
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To replace the vitamin B6 that your child is missing from not eating waffles, try
other food sources, such as whole-grain bread, or fortified, ready-to-eat or hot
cereal.
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Milk
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Calcium helps build strong bones and teeth for your growing child.
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To replace the calcium in your child's diet, try other foods with high calcium content,
such as 2% chocolate milk (whole chocolate milk for children under 2), low-fat yogurt
or pudding, soy milk, or low-fat cheese.
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Vitamin D helps to support calcium and phosphorus absorption. And emerging
science shows that it assists in a variety of hormone-related functions.
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To replace the vitamin D that your child is missing without milk, try other foods
fortified with vitamin D such as orange juice, low-fat cheese, breakfast cereals,
low-fat yogurt, or eggs from hens fed vitamin D.
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Protein helps build lean muscle for your growing child.
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To replace the protein that your child is missing without milk in the diet, try
other foods containing protein, such as low-fat cheese or yogurt; lean chicken,
turkey, beef, or ham; peanut butter or other legumes; or fish.
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Apples
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Vitamin C has many roles in the body. It acts as an antioxidant, works in
collagen formation to keep bones and teeth strong, assists in hormone production,
helps strengthen the immune system, and helps in iron absorption.
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To replace the vitamin C that might be missing from a diet without apples, try oranges,
watermelon, strawberries, or fortified juice.
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Carbohydrates are the most readily available and most efficient form of fuel
used by the body. Carbohydrates are the first form of calories that are burned for
energy. Carbohydrate foods, such as apples, are associated with many vitamins and
nutrients, as well as fiber. Talk to your healthcare provider about the right amount
of calories for your child.
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To replace carbohydrates that might be missing in your child’s diet without
apples, choose pears, bananas, raisins, or fortified juice.
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Pretzel
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Carbohydrates are the most readily available and most efficient form of fuel
used by the body. Carbohydrates are the first form of calories that are burned for
energy. Talk to your healthcare provider about the right amount of calories for
your child.
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Food guidelines recommend that at least half of grain foods (such as bread) contain
whole grains. To replace carbohydrates in your child’s diet if pretzels are
not consumed, try whole-grain pita chips or crackers, or corn tortilla chips.
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Folate is essential for brain and spinal cord development, as well as the
formation of new cells.
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To replace folate that your child is missing, try other foods containing natural
folate or other folic-acid-fortified foods, such as fortified whole-grain products
(such as breakfast cereal, pasta, cereal, and rice).
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Hamburgers
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Carbohydrates are the most readily available and most efficient form of fuel
used by the body. Carbohydrates are the first form of calories that are burned for
energy. Talk to your healthcare provider about the right amount of calories for
your child.
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Food guidelines recommend that at least half of grain foods (such as bread) contain
whole grains. To replace carbohydrates that might be missing in your child’s
diet without a hamburger bun, try whole-grain bread, whole-wheat English muffins,
corn tortillas, or fiber-containing wraps.
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Protein is important in promotion of muscle tissue cell growth and development
in children.
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To replace protein in your child’s diet, try other foods that are rich in
protein, such as a garden burger, turkey or chicken burger, or cheese.
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Fat has many important roles in the body. It plays a role in hormonal balance,
transporting vitamins, providing energy, and building cell structures.
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If needed, replace the fat in your child's diet with low-fat cheddar or other types
of cheese, nuts or peanut butter, or vegetable oil-based salad dressings.
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Cereal
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Carbohydrates are the most readily available and most efficient form of fuel
used by the body. Carbohydrates are the first form of calories that are burned for
energy. Talk to your healthcare provider about the right amount of calories for
your child.
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To replace carbohydrates that might be missing in your child’s diet without
cereal, try whole-grain waffles with fresh fruit and yogurt, whole-grain pancakes
with raisins and chocolate milk, or instant oatmeal prepared with milk and dried
apricots.
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Protein is important in promotion of muscle tissue cell growth and development
in children.
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To replace protein in your child’s diet if he or she does not care for cereal
and milk, try other foods that are rich in protein, such as low-fat yogurt or soy
milk or 2% chocolate milk (whole chocolate milk for children under 2 years old).
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