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15 Pregnancy Power Foods

These healthy choices have the nutrients that you and your growing baby need.

Fortified Breakfast Cereal

You knew folate was important before conception and during your first few weeks of pregnancy, but your needs for the B vitamin stay high the whole nine months. Experts advise getting 400 micrograms per day through vitamin supplements or fortified foods (breakfast cereal is an easy way to do it, since many brands contain 400 micrograms per bowl), and another 200 micrograms through foods that are naturally high in folate, such as asparagus and black-eyed peas.

Dried Beans & Lentils

 
All women need 10 extra grams of protein a day during pregnancy (for a total of at least 60 grams); beans and lentils are an excellent source, with about 15 grams per cup. They're also high in fiber, which helps to combat constipation. And 1 cup of cooked lentils meets half of your daily folate requirement. "Add them to rice dishes and salads," suggests Lola O'Rourke, RD, spokesperson for the American Dietetic Association.

Broccoli

 
It's not only packed with nutrients that are necessary for a healthy pregnancy -- such as calcium and folate -- but broccoli is also rich in fiber and disease-fighting antioxidants. And since it contains plenty of vitamin C, this popular green vegetable will help your body absorb iron when it's eaten with an iron-rich food, such as whole wheat pasta or brown rice.

How to Eat Healthy During Pregnancy: Making a Healthy Lunch

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Nonfat Milk

 
Your body absorbs roughly twice as much calcium from foods while you're pregnant, so your daily needs remain the same. But since most of us get too little calcium to begin with, drinking more nonfat milk is a smart move. Each 8-ounce glass supplies about 30 percent of the recommended dietary allowance of 1,000 milligrams.

Bananas

Bananas are rich in potassium and offer quick energy to fight off pregnancy fatigue. "They're also easy on your stomach if you're nauseated," says O'Rourke. Slice them up into cereal or whip one into a breakfast smoothie with yogurt, berries, ice, and a splash of orange juice.

 How to Eat Healthy During Pregnancy: Making a Healthy Dinner

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Lean Meat

 
Your daily iron needs double during pregnancy, so it's important to include plenty of iron-rich foods now. "If you don't have good iron stores, you're more likely to feel tired," warns Jo Ann Hattner, RD, a dietitian in Palo Alto, California. Meat delivers a form of iron that's easily absorbed by your body.

 

 

How to Keep Your Sex Drive Alive During Pregnancy.

 Getting it on with a growing belly isn't always easy. We asked the experts to alleviate common concerns so you can have more fun.

Sometimes You Just Don't Feel Sexy

Frances Janisch

When I was pregnant with our son, my husband, Rob, got an earful of progressively creative "sorry honey, not tonight" excuses. Among them: "I can't, I have to massage my stretch marks with cod liver oil. My linea negra is showing. I have areolae the size of saucers." (Suffice it to say, they were not my cup of tea.). Rumor has it that some women experience "the best sex ever" during pregnancy, thanks to surging hormones and increased blood flow down below. Sure, there were times over the nine months when I enjoyed a bedroom romp. But typically, doing it was just another item not crossed off my to-do list.
Mine is certainly not an unusual case. In a recent study of 150 pregnant women published in the Journal of Sex and Marital Therapy, the researchers found that sexual satisfaction declined as the women's pregnancies progressed. But it's worth overcoming the common hurdles, like exhaustion, awkwardness, and anxiety. "Couples who don't make intimacy a priority now are only going to find more excuses when the baby comes home," says Yvonne K. Fulbright, Ph.D., a sex educator and coauthor of Your Orgasmic Pregnancy. "The happier you are in all aspects of your relationship, including your sex life, the better parent you'll be." Tackling these bedroom issues will allow you and your mate to fully enjoy the pregnancy, and each other.

The Common Excuses

"I'm too tired."
Fatigue is a classic symptom of early pregnancy and one that can quickly derail your sex life. After all, who has the desire to make bedroom eyes when you can barely keep them open? "Getting your body ready for pregnancy is a huge energy draw," says Roger Harms, M.D., an obstetrician-gynecologist and author of Mayo Clinic Guide to a Healthy Pregnancy. Late hours at work before maternity leave, sleepless nights, frenetic nesting, and carting around 30 (or so) extra pounds can also take their toll. Do your best to slow down and get the recommended eight hours of sleep. If you still don't have the energy for intercourse, use this time as an opportunity to explore other activities that give you pleasure, whether that's massaging, kissing, or oral sex, says Dr. Fulbright.
"I feel unattractive."
For some women, it's hard to channel your inner sex kitten with an alien belly that screams "incubator." Though your shifting shape can take getting used to, you're probably your own worst critic. Try to focus on your best assets. If you've got great legs, show them off with skinny jeans and hide your bigger behind with a tunic. Or focus on your hair, it's most likely never looked better. Of course, taking care of you on the inside, through exercise and nutrition, also boosts self-esteem. And why not try a positive attitude on for size? "When I was pregnant, I really started to love my body and appreciate what it was able to do," says Wendy Altschuler, a Chicago mother of two. "I was growing and supporting a life, and this made me feel confident and sexy."
"I'm afraid sex will harm the baby."
Carrying a little living being inside of you can make it tempting to slap on a "Handle With Care" label before lovemaking. But doctors agree that getting frisky is perfectly safe. "In a normal, healthy pregnancy, there's no risk to having intercourse," says Elisabeth Aron, M.D., an ob-gyn and author of Pregnancy Do's and Don'ts. The most common complications that can preclude sexual activity are placenta previa (a condition in which the placenta covers the cervix), premature rupture of the membranes, and signs of preterm labor. Otherwise, couples are typically given the green light for the entire pregnancy. That includes the first trimester, when fear of losing the baby causes some couples to fret needlessly about their bedroom behavior. "Miscarriages aren't provoked by sex," says Dr. Harms. Second-timers, like Kindra Kirkeby of Richmond, Virginia, have an intuitive grasp of this, making their sex life less inhibited. "It wasn't this new thing that we needed to be careful about," she says.
Relaxing (and improvising!) are key to successful lovemaking during pregnancy, especially in the third trimester when you have an out-to-there belly. During this stage, Dr. Fulbright recommends the side-by-side position or woman on top, which places no pressure on the abdomen. I, for one, plan to strike a few new poses and otherwise shake things up a bit more in the bedroom if I get pregnant again. Rob, consider this fair warning.

How Mommies-to-be Can Get Their Groove Back

BUY MATERNITY LINGERIE
Flaunt your new curves with intimates that are functional and pretty. Some of your pre-pregnancy favorites may come in maternity cuts.
BOOK A "BABYMOON"
Sometimes a change of scenery is all you need, so consider a last-fling vacation. Babymoonguide.com and babymoonfinder.com round up options by location, from Alabama to the UK.
POSE FOR A PORTRAIT
Getting your photo taken may help you see your pregnant body in a new and more flattering light. Jennifer Loomis, a family and maternity photographer whose work is showcased in Portraits of Pregnancy: Birth of a Mother, recommends scheduling the session six to ten weeks before your due date, when your belly is clearly visible but you're not too close to delivery.

 

7 Foods for Better Sex

 

Enough about oysters, already!

by Julie Upton, RD
If you want to put some sizzle back into your sex life, food can help you set the mood. There’s nothing better than a romantic, home-cooked dinner, featuring some R-rated foods to help turn up the heat. “There’s a growing body of evidence that some of the vitamins and components in foods can enhance sexual function and sexual experience,” says Jennifer R. Berman, MD, the director of the Berman Women’s Wellness Center, in Beverly Hills, Calif.

Here are some of the food ingredients (and my own favorite recipes) that have been major players in aphrodisiac history and lore, and also have modern-day science to back up their claims.

Avocados

The Aztecs referred to avocados as, ahem, testicles, because of their physical shape. But the scientific reason why avocados make sense as an aphrodisiac is that they are rich in unsaturated fats and low in saturated fat, making them good for your heart and your arteries. Anything that keeps the heart beating strong helps keep blood flowing to all the right places; in fact, men with underlying heart disease are twice as likely to suffer from erectile dysfunction (ED).

Almonds

 
Topping my list of feisty foods, almonds have long been purported to increase passion, act as a sexual stimulant, and aid with fertility. Like asparagus (another one of my favorite sexy foods), almonds are nutrient-dense and rich in several trace minerals that are important for sexual health and reproduction, such as zinc, selenium, and vitamin E.  “Zinc helps enhance libido and sexual desire,” says Dr. Berman. “We don’t really understand the mechanisms behind it, but we know it works.”

Strawberries

 
The color red is known to help stoke the fire: A 2008 study found that men find women sexier if they’re wearing red, as opposed to cool colors such as blue or green. Strawberries are also an excellent source of folic acid, a B vitamin that helps ward off birth defects in women and, according to a University of California, Berkley study, may be tied to high sperm counts in men. This Valentine’s Day, try making dark-chocolate-dipped strawberries. And while we’re on the subject, there’s a reason we give chocolate on Valentine’s Day: It’s full of libido-boosting methylxanthines.

Seafood

 
Despite their slippery and slimy texture, oysters may be the most well-known aphrodisiac. They’re also one of the best sources of libido-boosting zinc. But other types of seafood can also act as aphrodisiacs. Oily fish—like wild salmon and herring—contain , which are essential for a healthy heart.

Arugula

 
Arugula has been heralded as an arousal aid since the first century. Today, research reveals that the trace minerals and antioxidants packed into dark, leafy greens are essential for our sexual health because they help block absorption of some of the environmental contaminants thought to negatively impact our libido.

Figs

 
These funny-shaped fruits have a long history of being a fertility booster, and they make an excellent aphrodisiac because they are packed with both soluble and insoluble fiber, which is important for heart health. Plus, high-fiber foods help fill you up, not out, so it’s easier to achieve that sexy bottom line—or belly.

Citrus

 
Any member of this tropical fruit family is super-rich in antioxidants, vitamin C, and folic acid—all of which are essential for men’s reproductive health. Enjoy a romantic salad that incorporates citrus, like pink grapefruit or mandarin oranges, or use a dressing made with lemon and lime.

 

7 Top Belly Fat–Fighting Foods

When it comes to fighting belly fat and achieving the flat belly you’ve always desired, a calorie is not just a calorie. In fact, certain foods can actually trigger your body to store more belly fat!
The good news is that certain foods can also actually help your body to melt stubborn belly fat at lightning speed, helping you to achieve your goals in no time! When you know the best foods to burn belly fat, you can start incorporating them into your favorite breakfasts, lunches, and dinners to maximize your weight loss efforts.

Chia seeds

Have you heard of the Chia Pet? Well, chia seeds aren’t just for growing house plants. In fact, these tiny seeds are one of nature’s top belly-fat fighters! Chia seeds are among the best plant-based sources of omega-3 fatty acids, which help to metabolize belly fat, as well as reduce circulating levels of stress hormones that trigger fat storage.
So, how do you eat chia seeds? You can add them to everything from smoothies to salads to yogurt. You can add them to your favorite breakfast cereal or even use them to thicken soups and gravies! Aim to consume about 1 tablespoon of chia seeds per day. They’re available in most grocery stores and health food stores.

Blueberries

These tart little berries aren’t called “blue dynamos” for nothing! Blueberries contain one of the highest antioxidant levels of all produce, making them terrific at decreasing unhealthy inflammation that may be triggering belly fat storage.
In addition, one study found that a diet rich in blueberries was shown to help significantly reduce abdominal fat. The same study found that this powerful fruit may lower triglyceride levels and improve insulin sensitivity — in other words, blueberries may help to fight heart disease and type 2 diabetes!

So, don’t be stingy when adding blueberries to your meals. They’re great alone, but they can also be baked into pancakes and muffins, and even added to stuffing. In addition, blueberries make a great topping for pork and poultry dishes.

Yogurt

Yogurt probably seems like more of a standalone food, but don’t be fooled. Yogurt can easily be incorporated into everything from soups to salads and even marinades. It can add a tasty, rich flavor to a meal, as well as help to shrink your waistline! Diets rich in dairy have been shown to be effective in reducing body fat, especially in the midsection (in part, due to calcium’s crucial role in regulating how fat is stored and broken down by the body).

Dairy products are also rich in the amino acid arginine, which has been shown to help promote fat loss and increase muscle mass. So, start incorporating more yogurt in your diet today!

Sweet potatoes

Sweet potatoes are packed full of vitamin C. When the stress hormone cortisol is chronically elevated in the body, you can experience increased fat storage in the abdominal area. However, research has shown that vitamin C helps reduce stress levels and return the stress hormone cortisol to normal levels after a stressful situation. This reduction in cortisol may help to prevent increased belly fat storage. So, mash them, bake them, or even make baked sweet potato fries to gain the benefits!

Grapefruit

A recent study found that when obese adults consumed half a grapefruit or 4 ounces of 100 percent grapefruit juice before three main meals, they experienced a significant decrease in both body weight and waist circumference. This may be due to the high water content of the grapefruit helping them to feel satisfied and reduce their portions of other foods.

One extra belly fat–fighting benefit of grapefruit: It contains diuretic properties, helping you shed unwanted water weight, which can bloat your belly.

Hot peppers

Rich in capsaicin, this spicy vegetable can give your metabolism a boost, helping you to shed unwanted pounds, especially in the midsection. In addition, capsaicin has been found to help relax blood vessels, reducing blood pressure. Animal studies have also indicated that capsaicin may decrease insulin resistance, which means that this spicy seasoning may help improve blood sugar control, reducing the risk of type 2 diabetes.

Red wine

Alcohol is an integral part of many celebrations, but it’s also packed full of excess calories that can pack on the pounds. When you’re drinking alcohol, your best option is red wine because it’s rich in resveratrol. Resveratrol has been shown to suppress levels of the hormone estrogen.

High levels of estrogen in your body promote increased fat storage, so suppressing them may decrease body fat while helping to increase lean muscle mass. Keep alcohol in moderation, with no more than one glass per day for women and two glasses per day for men. (A glass of wine is equal to 4 ounces.)

10 Primal Superfoods to Help You Perform 10 Times Better

By Kellyann Petrucci and Patrick Flynn from Paleo Workouts For Dummies

Primal superfoods will help get you from where you are now to where you want to be. They have deep nutrition that stand out from the pack of Paleo foods.
Primal superfoods are multitaskers. They heal the gut, decrease inflammation, and flood your cells with nutrients that are often lacking. In fact, superfoods help heal you on the deepest possible level, from the inside out. This healing helps boost your immunity and your energy levels and helps you perform your best.

Enlarge 1 Cage-free, organic eggs are filled with vitamins and minerals, including biotin and choline. Protein plays a big part in the Paleo athlete’s life. Whether you need to pre-fuel with protein and fat or you need to recover with protein and dense carbohydrates, cage-free, organic eggs are your friend. Eggs are a quick protein source that you can have on the ready whenever you need them. Biotin turns what you eat into energy, while choline moves cholesterol through your bloodstream.	Enlarge 2 Because your gut has so much to do with your overall health and performance, fermented vegetables (or dairy if tolerated) can be a great part of your food choices. Fermentation uses beneficial bacteria that are great for gut health. Try kimchi or sauerkraut, or ferment some beets or carrots. If you’re one of the few that can tolerate dairy, then fermented dairy is an option as well. Just be sure to choose raw, fermented, full-fat dairy, such as cultured butter, yogurt, kefir, and cheese. You’re getting a healthy fat, a fermented food, and conjugated linoleic acid, which has tremendous healing effects.	Enlarge 3 Paleo athletes love full-fat coconut milk because it’s high in saturated fatty acids and medium-chain triglycerides (MCT), which are both easily burned as fuel by the body. Coconut milk is also great to have around and can substitute for heavy cream or yogurt. Buying full fat is important because the lighter versions are simply the full-fat version watered down.
Enlarge 4 Grass-fed meats really pay off because they’re more nutritious than conventionally raised meats. Getting the right nutrients in your body for a beneficial workout and refueling your body for recovery is critical for success. Grass-fed beef, bison, lamb and goats have less total fat, saturated fat, cholesterol, and calories. They also have more vitamin E, beta carotene, vitamin C, and a number of health-promoting fats, including omega-3 fatty acids and conjugated linoleic acid, or CLA.	Enlarge 5 Bone broths are flavorful liquids made from boiling animal bones for an extended period of time, often with vegetables or herbs, and then straining out the solids. Bone broth is a powerful healer that reduces inflammation, heals infection, boosts immunity, stimulates bone health, heals the gut, and even has a calming effect.	Enlarge 6 Another bonus besides taste is that jerky is a healthy snack you can take on the go. It’s convenient and high in protein. After you work out, many times you’re looking to refuel immediately with a snack. Paleo snacking is different from the modern boxed and packaged snacks. But with a little imagination and willingness to try new things, you can find great options, like meat jerky. The trick is to find a healthy source that doesn’t have all the added sugars or processed ingredients.
Enlarge 7 Athletes are always looking for the best sources of protein, and organ meats are definitely one of them. Organ meats, which include kidney, liver, and heart, have so much nutrition that it’s worth becoming familiar with them. Organ meats have a high concentration of fat-soluble vitamins and are one of the best sources of vitamin D. Organ meats also have essential fatty acids, which are great for your brain and the membrane that lines your cell walls.	Enlarge 8 Organic berries — strawberries, blueberries, blackberries, and raspberries — taste great and are a perfect addition to a post-workout meal. Organic berries are low in fructose (which you want to keep on the low side to avoid blood sugar spikes) and high in antioxidants and nutrition, making berries our favorite fruit. If you can’t get them fresh, frozen berries are a great second choice. In fact, having a bag of frozen, unsweetened berries hanging around your freezer at all times is a great idea.	Enlarge 9 Sweet potatoes take the lead as the number-one recovery food for the Paleo athlete. Sweet potatoes are superior to white potatoes because they contain more beta carotene (that’s why they have that beautiful orange glow) and contain no antinutrients, whereas the skin of white potatoes do. Antinutrients can cause gut disturbances and nutrients to be depleted from your body, and who wants that? Dice them, sauté them, and mash them with a little cinnamon and nutmeg, and you’re set!
Enlarge 10 Unrefined coconut oil is a favorite oil to cook with. You can use it for high-heat cooking without making the oil rancid, which can be a big problem. Even if you start out cooking with a healthy oil (like olive oil or macadamia oil), the high heat may oxidize the oil (which means the oil becomes damaged, or rancid), and you end up with an unhealthy oil. When you use unhealthy oils, you create inflammation in the body, which is the back story behind many modern-day diseases, including heart disease. Unrefined coconut oil is also a good replacement for butter because it’s solid at room temperatures and gives you a creamy, delicious taste. It has antibacterial, antiaging and anti-inflammatory properties that boost your immunity for better performance.

10 Things to Know About Newborns

Here are a few basics you need to know about your new arrival.

 

Baby may be, well, a little funny-looking.

His head may be smooshed from his journey through the birth canal, and he might be sporting a "bodysuit" of fine hair called lanugo. He could also be puffy-faced and have eyes that are often shut (and a little gooey). After all, he just spent nine months in the womb. But pretty soon, he'll resemble that beautiful baby you imagined.

Don't expect rewards -- smiles or coos -- until about the 6-week mark.

Up until then, you're working for a boss who only complains! To get through the exhaustion and emotional upheaval, keep this in mind: your efforts aren't lost on baby in those early days. "He feels comforted by his father or mother, he feels attachment, he likes to be held," says Los Angeles-based pediatrician Christopher Tolcher, MD.

Give baby sponge baths until the umbilical cord falls off.

If it's kept dry, it falls off faster -- usually within two weeks. Besides, newborns don't get very dirty! If the cord does get wet, pat it dry. And if the stump bleeds a little when the cord falls off, that's okay, too, as Alyson Bracken, of West Roxbury, Massachusetts, learned. "It scared me at first," she says, but then she found out that, as with a scab, mild bleeding was normal.

The soft spot can handle some handling.

"I was terrified of the soft spot," admits April Hardwick, of New York City, referring to the opening in the skull, also called the fontanel, which allows baby to maneuver out of the birth canal. "Gemma had a full head of hair at birth, and I was initially afraid to comb over the soft spot," Hardwick says. But there was no need to worry: "It's okay to touch the soft spot and baby's hair near it," says Tanya Remer Altmann, MD, pediatrician and author of Mommy Calls. The spot may pulsate because it's directly over blood vessels covering the brain.

She'll let you know if she's getting enough food.

Baby needs to eat every two to three hours -- but if you're nursing, it's tough to know how much milk she's getting. "The baby's weight is the best indicator in the early days," says Dr. Tolcher. Your pediatrician will check it within a few days of discharge. A newborn loses 5 to 8 percent of her birthweight within the first week but should gain it back by the second. Diaper-counting can also act as a gauge: her schedule those first five days is haphazard, but after that, you'll see five to six wet diapers a day, and at least one or two stools.
There's no doubt that babies poop -- a lot! If you're still getting the hang of diapering, learn how to change one at 6 weeks.

Dry skin is the norm for newborns.

Initially, he may be soft and silky, but that changes. "If you soaked yourself in liquid for nine months and then hit the air, you'd be dry too!" says Laura Jana, MD, pediatrician and coauthor of Heading Home With Your Newborn. You don't have to do anything about dry skin (it typically peels and flakes off), but if you're so inclined, reach for a hypoallergenic baby lotion that is fragrance-free. Little pink bumps, diaper rashes, and even baby acne may also make an appearance. "Acne tends to last for a few months," Dr. Jana says. "So get those cute newborn pics before one month!"

You don't have to hole up at home.

"Lead a normal life, but use common sense when you go out in public," Dr. Tolcher says. Keep baby out of the sun, and avoid sick people (no toddler birthday parties!) and crowded enclosed spaces (such as the mall during the holidays). "Teach older siblings to touch baby's feet instead of her hands and face, which will help prevent the spread of infection," he adds. And make your older child the hygiene police, says Dr. Jana. He'll love telling guests, "Don't touch the baby without washing your hands."

abies cry a lot -- that's how they communicate!

Their piercing wails will let you know they're hungry, cold, have a dirty diaper, or want to be held. These early "conversations" can be frustrating, but rest assured, you'll get a better handle on what she needs in time. Laurie May, of Boardman, Ohio, and her husband quickly learned to read their daughter's hunger signal. When they were brand-new parents, they set an alarm to go off every two hours to wake Carter for a feeding. "We did not need the alarm!" she says. "We love to laugh at that one now."

Newborn babies also sleep a lot -- but not for long stretches.

Those first three months are a free-for-all. Baby needs to eat every two to three hours, so you're not getting much sleep either. "It does get better," assures Dr. Altmann. "Most infants can sleep for six to eight hours by 3 months of age." In the meantime, try to get baby on a day and night schedule: during the day, don't let him snooze more than three hours without waking him to feed; at night let him sleep as long as he wants once he's regained the weight he lost at birth.

The newborn stage is fleeting.

Stressed, tired, and lonely? Yes, those early days are hard. But they'll soon be behind you. Barbara Evans, of New York City, says, "I wish I'd known how quickly the time goes." The mom to Luella, 8 months, says, "I didn't take enough pictures or keep notes!" Rabeea Baloch, of Sugarland, Texas, shares some veteran-mom experience: "With my first, I stressed over every single thing, from changing diapers to whether baby was crying more than usual. With my second, I just enjoyed holding her, smelling her, kissing her, and loving the time together."

7 superfoods to boost any kid's diet

Last updated: August 2012

"Superfoods" are packed full of nutrients that have wide-ranging health benefits. Some critics think it's misguided to focus on only a handful of healthy foods, but nobody argues that these foods pack a powerful nutritional punch.
Bottom line? Even if you can only wrangle one of these onto your kid's plate, you're doing good — and you may initiate a food habit that will help your child's health throughout her life.
1. Avocado
Avocados are the only fruit with monounsaturated "good" fats that may lower "bad" LDL cholesterol, which can harm the heart. The avocado is also a super source of soluble fiber, which helps prevent constipation. And it's full of vitamin E, which scientists think may help to prevent cancer.
"Try mashing avocado with a little lime or lemon juice and yogurt and using it on quesadillas or tacos — or as a dip for raw vegetables," suggests Jessica Seinfeld.
2. Blueberries
Loaded with vitamins, minerals, and antioxidants (substances that sometimes slow the body's release of cell-damaging chemicals), blueberries may help lower cholesterol, sharpen memory, and fight certain cancers. Whether fresh or frozen, these little fruits offer big health benefits.
"I make a purple puree filled with blueberries and spinach that I add to tacos, burgers, pancakes, cookies, and brownies," says Missy Chase Lapine, author of The Sneaky Chef: Simple Strategies for Hiding Healthy Food in Kids' Favorite Meals. "Wild, organic, frozen blueberries are one of the most versatile nutrient-rich foods you can disguise in dishes."
3. Oats
These mild-tasting whole grains prevent blood sugar spikes and crashes, keep you feeling full longer, and help your body get rid of bad cholesterol.
"Serve oatmeal for breakfast," says Chase Lapine. "The old-fashioned rolled oats, not the quick-cooking kind, because they offer more fiber and longer-lasting energy. Cook them in milk, rather than water, and top with blueberries for a well-balanced start to the day."
4. Salmon
This cold-water fish contains healthful fats known as omega-3s that can lower the risk of heart disease. These nutrients may also help improve mood and prevent memory loss.
"Make your own fish fingers," recommends chef and author Jennifer Iserloh. "Choose wild salmon to reduce your child's exposure to toxic substances such as PCBs and mercury. Adults enjoy these lightly crumbed strips too."
Simply take 1 pound of wild salmon filets and cut fish into strips. Dip in slightly beaten egg whites, then into a bread crumb and cornmeal mixture seasoned with a little grated Parmesan, salt, pepper, paprika, and garlic and onion powder. Cook over medium heat in a lightly oiled pan.
5. Spinach
Spinach is an excellent source of iron, calcium, folic acid, and vitamins A and C – all great for growing bones and brains.
"This versatile vegetable has a mild flavor and cooks in a flash," notes Iserloh. "Stir it into hot soups, toss it into your tomato sauce, and tuck it into quesadillas."
6. Sweet Potatoes
Sweet potatoes are packed with vitamins B, C, and E as well as calcium, potassium, and iron, They're also rich in complex carbohydrates and fiber, which keeps digestion moving along.
"Sweet potatoes are good at preventing a sugar crash, thanks to those complex carbs," says Chase Lapine. "They also add a subtle sweetness to sneaky recipes and work hard to cut the acidity of tomato that some kids dislike in pasta sauces."
7. Yogurt
Rich in calcium and a good source of protein, yogurt helps build strong bones and teeth. It may also aid digestion and fight bad bacteria in the gut.
"Buy plain low-fat yogurt and add your own fresh or frozen fruit to it," recommends Iserloh. "That way, you'll avoid the sugar that's in flavored yogurts. It's so creamy and comforting that most kids go for it."
Have a picky eater? Get strategies and recipes to win him over.