The Power of This Super Nutrient for Kids

Every year on April 4th, we celebrate National Vitamin C Day, a perfect opportunity for parents and educators to teach kids about the importance of this essential nutrient. Vitamin C isn’t just something we hear about when we have a cold - it plays a key role in keeping our bodies strong and healthy.

Helping kids understand the benefits of Vitamin C, where to find it, and how to include it in their daily diet can set them up for lifelong healthy habits. Let’s explore how to make learning about this super vitamin fun and engaging!

Why Vitamin C is Important for Kids

Vitamin C is like a superhero nutrient, helping the body in many ways, including:

1. Boosts the Immune System

Vitamin C helps fight off colds and infections by strengthening the immune system, making it easier for kids to stay healthy and active.

2. Heals Cuts and Wounds

Did you get a scraped knee from playing outside? Vitamin C helps the body heal wounds faster and keeps skin healthy.

3. Builds Strong Bones and Teeth

Vitamin C plays a role in forming collagen, which helps build strong bones, teeth, and even healthy gums.

4. Keeps the Body Energized

It helps the body absorb iron, which is important for keeping energy levels up and preventing tiredness.

5. Acts as a Powerful Antioxidant

Vitamin C helps fight off harmful substances called free radicals, protecting cells and keeping the body strong.

Where Can Kids Find Vitamin C?

The best way to get Vitamin C is through fruits and vegetables! Some of the best sources include:

• Oranges, tangerines, and clementines

• Strawberries, kiwis, and pineapples

• Mangoes and papayas

• Bell Peppers (especially red ones!)

• Broccoli, spinach, and tomatoes

Teaching kids about these foods can be fun - let them help pick out colorful fruits and veggies at the grocery store, or try a “Vitamin C Rainbow Challenge” to eat different colored foods each day!

Fun Ways to Teach Kids About Vitamin C

Making nutrition fun helps kids remember and enjoy learning about healthy eating. Here are some creative ways to celebrate National Vitamin C Day:

1. Vitamin C Taste Test

Gather different Vitamin C-rich fruit and veggies and let kids try them. Have them describe the taste, texture, and color. Which one is their favorite?

2. DIY Citrus Science Experiment

Show kids how Vitamin C keeps things fresh! Cut an apple in half - rub one side with lemon juice (rich in Vitamin C) and leave the other as is. Check after a few hours and see which side stays fresher!

3. Make a Vitamin C Smoothie

Let kids blend their own “Super C Smoothie” using oranges, strawberries, and spinach. They’ll love drinking their nutrients!

4. Read a Fun Nutrition Book

Find books about healthy eating and vitamins, like “Why Should I Eat Well?” by Claire Llewellyn, to teach kids why nutrients matter.

5. Play “Vitamin C Detective”

At home or in the classroom, hide picture cards of different Vitamin C foods and have kids find them. Once they collect all the cards, talk about why each food is good for them. 

Fun & Interesting Facts About Vitamin C for Educators

Vitamin C is an essential nutrient that plays a big role in keeping us healthy. Here are some fun and engaging facts to share with young adults:

1. Vitamin C is a Superhero for your Immune System

It helps your body fight off colds and infections by boosting white blood cells, which act like the “security guards” of your immune system.

2. Your Body Can’t Make or Store Vitamin C

Unlike some animals, humans must get vitamin C from food or supplements because our bodies don’t produce it naturally. This means eating a variety of fruits and vegetables daily is important!

3. Oranges Aren’t the Best Source of Vitamin C

While oranges are famous for their vitamin C content, foods like red bell peppers, kiwi, strawberries, and broccoli actually have more vitamin C per serving!

4. Vitamin C Helps Keep Your Skin Glowing

It’s a key ingredient in many skincare products because it helps your body produce collagen, which keeps your skin firm and youthful.

5. It Was the First Vitamin to be Discovered!

Vitamin C was identified in the 1920s when scientists were studying scurvy, a disease sailors got from not eating enough fresh fruits and vegetables.

6. It Can Help Reduce Stress

Studies show that vitamin C helps lower cortisol, the hormone related to stress. So, eating vitamin C-rich foods may help you stay calm under pressure!

7. Cooking Can Destroy Vitamin C

Vitamin C is sensitive to heat and air, so cooking fruits and vegetables for too long can reduce their vitamin C consent. Eating them raw or lightly steamed is the best way to get the most benefits!

8. It Helps Your Body Absorb Iron

Vitamin C boosts iron absorption from plant-based foods like spinach and beans, which helps prevent anemia and keeps your energy levels up.

9. Some Animals Make Their Own Vitamin C

Unlike humans, animals like dogs, cats, and rats produce their own vitamin C in their liver! But guinea pigs, like humans, need to get it from food.

10. Mega-Doses Won’t Prevent Colds

While vitamin C helps support your immune system, taking extra-large doses won’t prevent a cold. However, it may help shorten how long a cold lasts!

Encouraging Kids to Eat More Vitamin C

Even picky eaters can enjoy Vitamin C-rich foods with these simple tricks:

• Make fruit kabobs - stack colorful fruits on skewers for a fun, healthy snack.

• Freeze fruit popsicles - blend Vitamin C-rich fruits with yogurt and freeze for a cool treat.

• Add citrus slices to water - a little orange or lemon in water makes hydration more fun!

• Let kids help prepare meals - they’re more likely to eat what they help make!

A Healthy Habit for Life

National Vitamin C Day is a great reminder to teach kids about the power of healthy foods. By making nutrition exciting and hands-on, we can help children develop a love for fruits and vegetables that will benefit them for a lifetime.

Should Kids Be Eating These Foods Part II - February National Food Days Healthy or Unhealthy?

 

Dark Chocolate

Dark chocolate can be healthy when eaten in moderation. Dark chocolate is made from cocoa beans and contains less sugar than milk chocolate or white chocolate, making it a more nutritious option. It's packed with antioxidants (which help protect your body's cells), minerals like iron, magnesium, and zinc, and can even improve your mood.

Health Benefits Of Dark Chocolate For Kids

1. Rich In Nutrients

It contains flavonoids, which are antioxidants that help improve heart health.

2. Boosts Brain Function

Dark chocolate can improve blood flow to the brain, which helps with concentration and memory.

3. Mood Booster

Eating dark chocolate releases chemicals like serotonin and endorphins that make you feel happy.

4. Good For The Heart

It may lower blood pressure and improve cholesterol levels when eaten as part of a balanced diet.

Should Kids Eat Dark Chocolate?

Kids can eat dark chocolate, but it's important to enjoy it in small amounts. Here's why:

1. Nutritional Benefits

A little dark chocolate can be a healthier treat compared to other candy loaded with sugar. It's a good choice for special occasions or as an occasional snack.

2. Moderation Is Key

Dark chocolate can be rich and slightly bitter, so a small piece is usually enough to satisfy cravings. Too much chocolate can cause a tummy ache or add unnecessary sugar to a child's diet.

3. Avoid High Caffeine

Dark chocolate contains small amounts of caffeine. While it's not harmful in small amounts, eating too much might make kids feel restless or jittery.

Tips For Serving Dark Chocolate To Kids

• Pair it with fruits. Dip strawberries or bananas in melted dark chocolate for a fun and healthy treat.
• Choose lower percentages. For kids, dark chocolate with 50-60% cocoa is a good balance of flavor and health benefits without being too bitter.
• Mix it in recipes. Add small pieces of dark chocolate to oatmeal, trail mix, or homemade granola bars for a tasty addition.

Things To Consider

• Always check the label to ensure the chocolate doesn't have too much added sugar or unnecessary ingredients.
• If your child has a medical condition, such as a cocoa allergy, it's a good idea to talk to a doctor before introducing new foods like dark chocolate.

National Dark Chocolate Day February 1 Fun Facts:

• Dark chocolate is also known as bittersweet chocolate.
• Candy makers add milk or butter to milk chocolate, giving it a creamier consistency while dark chocolate includes no added milk or butter.
• Chocolate comes from the seed of the tropical Theobroma cacao tree and has been cultivated cacao for at least three millennia the plant grows in Mexico, Central America, and northern South America.
• Earliest documentation of using cacao seeds dates to around 1100 BC.

#NationalDarkChocolateDay

Tater Tots

Tater tots can be a tasty and fun food, but they are not the healthiest option, especially if eaten often. Tater tots are made from grated potatoes that are shaped into small cylinders, fried, and sometimes seasoned. While potatoes themselves are a nutritious vegetable, the way tater tots are prepared can reduce their health benefits.

Pros Of Tater Tots

1. Potatoes Are Nutritious

Potatoes are a good source of vitamins like Vitamin C, potassium, and fiber.

2. Kid-Friendly Food

Many kids enjoy the taste and texture, making them an easy side dish for picky eaters.

Cons Of Tater Tots

1. High In Fat

Most tater tots are deep-fried, which adds a lot of unhealthy fats.

2. High In Calories

Because of the frying process, they can be calorie-dense without being very filling.

3. Low In Nutrients

After frying, tater tots lose many of the nutrients found in fresh potatoes.

4. High In Sodium

Many tater tots contain a lot of salt, which isn't great for kids if eaten in large amounts.

Should Kids Eat Tater Tots?

Kids can eat tater tots occasionally as a treat, but they shouldn't be a regular part of their diet. If you want to make tater tots healthier:

1. Opt For Baked, Not Fried

Look for frozen tater tots that can be baked instead of fried to reduce fat content.

2. Limit Portion Sizes

Serve a small amount alongside healthier options like vegetables or lean protein.

3. Homemade Tater Tots

Make tater tots at home using fresh potatoes, less oil, and baked instead of fried. You can also add extra veggies like carrots or zucchini to make them more nutritious.

Healthier Alternatives To Tater Tots

• Sweet Potato Tater Tots
• Veggie Nuggets
• Roasted Potato Wedges

National Tater Tot Day February 2 Fun Facts:

• In the United States, approximately 3.5 billion tater tots are consumed.
• Tater tots were created from the scraps of french fries that were once used to feed cattle.
• Two brothers, Nephi and Golden Grigg, along with their brother-in-law started dabbling in frozen food when they rented a plant on the Oregon and Idaho borders in 1934.
• By 1952 the brothers formed the Oregon Frozen Foods Company and became what we know today as Ore-Ida.

#NationalTaterTotDay

Carrot Cake

Carrot cake might sound healthy because it contains carrots, but it's more of a treat than a healthy food. While it does have some nutritious ingredients, such as carrots and nuts, it's also often loaded with sugar, oil, and cream cheese frosting, which make it high in calories and fat.

Pros Of Carrot Cake

1. Carrots Provide Nutrients

Carrots are a good source of Vitamin A, which is important for eye health.

2. Contains Nuts And Spices

Many carrot cakes include nuts (like walnuts) and spices (like cinnamon), which can provide healthy fats and antioxidants.

3. Great For Celebrations

Carrot cake is a delicious dessert for special occasions.

Cons Of Carrot Cake

1. High In Sugar

Most recipes include a lot of sugar in both the cake and frosting, which isn't ideal for regular consumption.

2. High In Fat

Traditional recipes often use oil or butter, and the cream cheese frosting adds extra fat.

3. Low In Fiber

Although it contains carrots, the amount is small compared to the sugar and refined flour in most recipes.

Should Kids Eat Carrot Cake?

Kids can eat carrot cake occasionally as a dessert or special treat, but it shouldn't be a regular snack or meal. To make it a bit healthier:

1. Reduce Sugar

You can use less sugar in the cake batter or substitute it with natural sweeteners like honey or applesauce.

2. Use Whole Wheat Flour

Replace part of the white flour with whole wheat flour to add more fiber.

3. Lighten The Frosting

Use a thinner layer of frosting or try a yogurt-based topping for a lower-fat option.

4. Add More Veggies

Include extra grated carrots or even zucchini to increase the vegetable content.

Healthier Alternatives To Carrot Cake

• Carrot Muffins
• Carrot and Nut Energy Balls
• Roasted Carrot Sticks

National Carrot Cake Day February 3 Fun Facts:

• The carrot's natural sweetness may have been selected as a substitute in the Middle Ages when sugar was hard to find or expensive.
• It's believed that the first domesticated carrots weren't orange but were purple and white.
• By the 10th century, purple carrots were growing in Iran and Northern Arabia and then spread to Northern Africa and into Spain.
• It's believed that Carrot cake traces back to steamed carrot pudding of Medieval times.
• The earliest known recipe for carrot cake can be found in a French cookbook published in 1827.

#NationalCarrotCakeDay

Fettuccine Alfredo

Fettuccine Alfredo is a delicious pasta dish made with fettuccine noodles, butter, heavy cream, and Parmesan cheese. While it's rich and creamy, it's not the healthiest choice due to its high calorie, fat, and sodium content.

Pros Of Fettuccine Alfredo

1. Provides Energy

Pasta is a good source of carbohydrates, which give your body energy.

2. Calcium And Protein

The cream and cheese provide calcium and protein, which is important for growing kids.

3. Kid-Friendly Flavor

Its mild, creamy taste is something kids enjoy.

Cons Of Fettuccine Alfredo

1. High In Fat And Calories

The butter and heavy cream make it calorie-dense, which isn't ideal for regular meals.

2. Low In Nutrients

While it's filling, it doesn't provide many vitamins, minerals, or fiber.

3. High In Sodium

Parmesan cheese and salted butter add a lot of salt to the dish.

Should Kids Eat Fettuccine Alfredo?

Kids can eat fettuccine alfredo occasionally as a treat or as part of a balanced meal. However, it's best not to serve it too often because it's high in fat and calories. To make it healthier:

1. Lighten The Sauce

Use milk or unsweetened plant-based milk instead of heavy cream. To thicken the sauce add a little flour or cornstarch.

2. Add Vegetables

Include broccoli, spinach, peas, or other veggies for added vitamins and fiber.

3. Use Whole-Grain Pasta

Swap regular pasta for whole-grain fettuccine to add fiber and nutrients.

4. Cut Back On Cheese

Use less parmesan or choose a lower-fat cheese alternative.

Healthier Alternatives To Fettucine Alfredo

• Pasta Primavera
• Creamy Cauliflower Alfredo
• Tomato-Based Pasta

National Fettuccine Alfredo Day February 7 Fun Facts:

• Fettuccine Alfredo was created in 1908 by an Italian restaurateur Alfredo Di Lelio in Rome.
• Alfredo created the dish to tempt his wife to eat.
• A 2-ounce serving of dry fettuccine contains 211 calories.
• Pasta originated in China, not Italy.
• There are more than 600 pasta shapes.

#FettuccineAlfredoDay

Pizza

Pizza can be both healthy and unhealthy - it all depends on the ingredients, portion size, and how it's prepared. The traditional pizza includes a crust, tomato sauce, cheese, and various toppings. While it can provide nutrients, it's often high in calories, fat, and sodium, especially if loaded with processed meats or extra cheese.

Pros Of Pizza

1. Good Source Of Nutrients

Tomato sauce contains vitamins like Vitamin C and lycopene, and cheese provides calcium and protein.

2. Versatile Ingredients

Pizza can include vegetables, lean proteins, and whole grains, making it nutritious if prepared thoughtfully.

3. Kid-Friendly

Many kids love pizza, making it an easy meal to enjoy together.

Cons Of Pizza

1. High In Calorie

Thick crusts, extra cheese, and processed toppings like pepperoni can make it calorie-dense.

2. High In Sodium

Many pizzas are loaded with salt from the cheese, sauce, and toppings.

3. Low In Fiber

Traditional white-flour crusts lack fiber, which is important for digestion.

Should Kids Eat Pizza?

It's a great meal for family dinners or celebrations, but it's best to keep it as an occasional treat or make it healthier when serving it regularly.

Tips For Healthier Pizza

1. Choose A Whole-Grain Crust

Whole-grain pizza crust adds fiber and nutrients.

2. Add Vegetables

Top your pizza with veggies like spinach, mushrooms, bell peppers, or tomatoes for extra vitamins and minerals.

3. Pick Lean Proteins

Instead of processed meats like pepperoni or sausage, use grilled chicken, turkey, or tofu.

4. Go Easy On Cheese

Use a smaller amount of cheese or try a lower-fat option.

5. Control Portion Size

Serve a smaller slice with a side salad or fruit for a balanced meal.

6. Make It At Home

Homemade pizza gives you control over the ingredients. You can experiment with healthier toppings and sauces.

Alternatives To Traditional Pizza

• Pita Pizza
• Zucchini Pizza Boats
• Cauliflower Crust Pizza

National Pizza Day February 9 Fun Facts:

• Pepperoni is the most popular pizza at 36% of all pies ordered.
• Over 3 billion pizzas are sold in the USA each year and another 1 billion in frozen pizzas.
• In the United States, 17% of all restaurants are pizzerias.
• Antica Pizzeria, the first Pizzeria opened in Naples, Italy in 1738.
• Gennaro Lombardi, the first Pizzeria in the United States, opened in 1895 in New York City.
• Americans consume on average 23 lbs. of pizza per person each year.

#NationalPizzaDay

Almonds

Almonds are very healthy. They are packed with nutrients that are great for both kids and adults. Almonds are a type of nut rich in protein, healthy fats, vitamins, and minerals, making them an excellent snack for growing kids.

Health Benefits Of Almonds For Kids

1. Rich In Nutrients

Almonds contain vitamin E (good for skin and immune health), magnesium (important for muscles and bones), and fiber (helps with digestion).

2. Good For Brain Health

Almonds are often called "brain food" because they contain nutrients that support brain development and memory.

3. Provides Energy

They are a good source of healthy fats and proteins, which provide long-lasting energy.

4. Supports Bone Health

Almonds are rich in calcium and phosphorus, which are essential for strong bones and teeth.

5. Helps Heart Health

The healthy fats in almonds may support heart health by reducing bad cholesterol. 

Tips For Serving Almonds To Kids

1. Kids Under 4

Whole almonds can be a choking hazard. Instead, give almond butter (spread thinly on bread or fruit) or finely chopped almonds.

2. Older Kids

Whole almonds can be a healthy snack, but monitor portion sizes to avoid overeating.

3. Roasted vs Raw

Both are healthy, but choose unsalted almonds to avoid too much sodium.

4. Portion Control

A small handful (about 6 - 8 almonds) is a good portion for kids. While almonds are healthy, they are calorie-dense, so moderation is key.

Fun Ways For Kids To Eat Almonds

• Trail Mix - combine almonds with raisins, dried fruit, or whole-grain cereal.
• Smoothies - blend almond butter into a fruit smoothie for a creamy texture.
• Almond Flour - use almond flour in baking for muffins, pancakes, or cookies.
• Toppings - sprinkle chopped almonds on yogurt, oatmeal, or salads.

National Almond Day February 16 Fun Facts:

• Almonds are native to the Middle East.
• Almonds are one of the most heart-healthy foods on the market, packed with vitamin E, magnesium, and fiber.
• The United States leads in the production of almonds - 80% of the world's almonds are grown in California.
• Franciscan padres brought almond trees in California from Spain in the 18th century but production didn't take off until the 20th century.
• 1 ounce of almonds contains 165 calories.

#NationalAlmondDay

Cabbage

Cabbage is very healthy. This leafy vegetable is packed with nutrients that are beneficial for both kids and adults. It comes in various types, like green, red, and savory cabbage, all of which are low in calories and high in vitamins, minerals, and fiber.

Health Benefits Of Cabbage For Kids

1. Rich In Vitamins

Cabbage is an excellent source of Vitamin C, which supports the immune system, and Vitamin K, which helps with blood clotting and bone health.

2. Full Of Fiber

The high fiber content promotes healthy digestion and keeps kids feeling full longer.

3. Low In Calories

Cabbage is a great nutrient-dense, low-calorie side dish or snack option.

4. Antioxidant Power

Red cabbage, in particular, contains anthocyanins (a type of antioxidant), which may support brain and heart health.

5. Good For The Gut

Fermented cabbage (like sauerkraut) contains probiotics that help maintain a healthy gut microbiome.

Should Kids Eat Cabbage?

• It's a great way to introduce them to healthy vegetables, and it can be prepared in many kid-friendly ways.
• It supports their growing bodies with essential nutrients like Vitamin C, fiber, and potassium.
• It's mild in flavor (especially green cabbage) and can be combined with other foods to make it more appealing.

Tips For Serving Cabbage To Kids

1. Cook It Softly

Raw cabbage can be tough to chew, so steaming, sauteing, or roasting makes it easier for kids to eat.

2. Add It To Other Dishes

Mix shredded cabbage into soups, stir-fries, tacos, or casseroles.

3. Make It Fun

Try coleslaw with a light dressing, or use red cabbage for its bright, fun color.

4. Introduce Gradually

Start with small portions to let kids get used to the taste and texture.

Kid-Friendly Cabbage Recipes

• Cabbage Slaw
• Stir-Fried Cabbage
• Cabbage Wraps
• Cabbage Chips

National Cabbage Day February 17 Fun Facts:

• The cabbage family includes brussels sprouts, broccoli, cauliflower, bok choy, kohlrabi, and kale.
• Cabbage is an ancient food that originated in Asia Minor (Turkey today) and the Eastern Mediterranean.
• French explorer Jacques Cartier was the first to bring cabbage to the Americas.

#NationalCabbageDay

Sweet Potatoes

Sweet potatoes are very healthy. They are a nutritious root vegetable that provides a wide range of essential vitamins, minerals, and fiber. Sweet potatoes are naturally sweet and come in various colors, including orange, purple, and white, each with unique health benefits.

Health Benefits Of Sweet Potatoes For Kids

1. High In Vitamin A

Sweet potatoes are an excellent source of beta-carotene, which the body converts into Vitamin A. This vitamin supports vision, the immune system, and skin health.

2. Rich In Fiber

Sweet potatoes are high in fiber, which is important for digestion and can help kids feel full and satisfied.

3. Packed With Antioxidants

The vibrant orange color of sweet potatoes indicates they are rich in antioxidants, which help protect the body from harmful free radicals.

4. Supports Brain Development

The nutrients in sweet potatoes, including Vitamin B6, help support brain function and cognitive development.

5. Good For Heart Health

They are a good source of potassium, which helps regulate blood pressure and supports heart health.

Should Kids Eat Sweet Potatoes?

• They are nutrient-dense, tasty, and easy to prepare in a variety of ways. Sweet potatoes can be a fun and colorful addition to your child's diet.
• They provide essential nutrients that support growth and overall health.
• Kids love the naturally sweet flavor of sweet potatoes, making them a great alternative to sugary snacks.
• You can cook sweet potatoes in many ways - baked, mashed, roasted, or even made into fries.

Tips For Serving Sweet Potatoes To Kids

1. Mashed Sweet Potatoes

Make a smooth, creamy mashed sweet potato with a little cinnamon and a touch of butter or olive oil.

2. Sweet Potato Fries

Bake or air-fry sweet potato slices to make healthy fries that are crispy and fun to eat.

3. Add To Soups Or Stews

Sweet potatoes can be added to soups or stews for extra nutrition and flavor.

4. Sweet Potato Pancakes

Mix mashed sweet potatoes into pancake batter for a nutrient-packed breakfast.

5. Bake As A Side

Roast whole sweet potatoes in the oven with a drizzle of olive oil for a simple and healthy side dish.

National Sweet Potatoes Day February 22 Fun Facts:

• It's believed that either Central America or South America is thought to be the center of origin and domestication of sweet potatoes.
• In Central America, sweet potatoes were domesticated at least 5,000 years ago.
• Peruvian sweet potato remnants date back to 8,000 BC in South America.
• The sweet potato is the state vegetable of North Carolina. 

#CookASweetPotatoDay

Pistachio

Pistachios are very healthy. They are a type of nut that provides a great combination of healthy fats, protein, vitamins, and minerals, making them a nutritious snack for both kids and adults.

Health Benefits Of Pistachios For Kids

1. Rich In Protein

Pistachios are a great plant-based source of protein, which is important for growth and development in kids.

2. Packed With Healthy Fats

They contain healthy fats (monosaturated and polyunsaturated) that support brain function and heart health.

3. Full Of Antioxidants

Pistachios contain antioxidants like Vitamin E, which help protect the body's cells from damage.

4. Good Source Of Fiber

The fiber in pistachios helps with digestion and keeps kids feeling full for longer.

5. Rich In Essential Nutrients

Pistachios provide a variety of vitamins and minerals, including potassium, magnesium, and Vitamin B6, which support heart, bone, and immune health.

Should Kids Eat Pistachios?

• They provide important nutrients, including protein and fiber, in a small, convenient snack.
• The protein and healthy fats in pistachios support muscle growth, brain development, and overall health.
• Many kids love cracking open pistachios, making them an engaging snack.

Tips For Serving Pistachios To Kids

1. Age Consideration

Whole pistachios can be a choking hazard for younger kids (under 4 years old). You can give them shelled pistachios or pistachio butter as an alternative.

2. Moderation Is Key

While pistachios are healthy, they are calorie-dense, so it's important to serve them in moderation to avoid overeating.

3. Look For Unsalted Options

Choose unsalted pistachios to limit sodium intake.

4. Pair With Other Snacks

Pistachios can be a great addition to trail mixes, mixed with dried fruit, or served with a piece of fruit or yogurt for a balanced snack.

Fun Ways For Kids To Eat Pistachios

• Trail Mix - mix pistachios with other nuts, seeds, and dried fruit for a healthy, customizable snack.
• Pistachio Butter - spread pistachio butter on toast, fruit, or crackers for a nutrient-packed snack.
• Add to Smoothies - blend pistachios into smoothies for added creaminess and protein.
• Sprinkle on Yogurt - crushed pistachios can be sprinkled on top of yogurt for added crunch and flavor.

National Pistachios Day February 26 Fun Facts:

• Pistachios arrived in the United States sometime in the 1880s but they have been cultivated in the Middle East since Biblical times.
• The pistachio tree grows to about 20 feet tall.
• In Iran they claim to have 700-year-old pistachio trees.
• A new pistachio tree takes between 7 and 10 years to mature and bear fruit.
• California produces about 300 million pounds of pistachios each year, accounting for 98% of America's production.
• In the Middle East, people call the pistachio the smiling nut.
• In China people call the pistachio the happy but.

Strawberries

Strawberries are very healthy. They are packed with nutrients, making them a delicious and nutritious choice for kids. Strawberries are low in calories but rich in vitamins, minerals, and antioxidants.

Health Benefits Of Strawberries For Kids

1. High In Vitamin C

Strawberries are an excellent source of Vitamin C, which is important for immune health, skin health, and overall growth.

2. Rich In Antioxidants

They contain antioxidants like anthocyanins, which help protect the body's cells and support brain health.

3. Good Source Of Fiber

The fiber in strawberries helps with digestion and promotes a feeling of fullness.

4. Supports Heart Health

Strawberries contain compounds that can help lower blood pressure and reduce inflammation supporting heart health.

5. Helps Hydration

Strawberries are made up of about 90% water, helping to keep kids hydrated, especially in warmer weather.

Should Kids Eat Strawberries?

• Strawberries are packed with essential vitamins and minerals that support a child's growth and development.
• They satisfy kids' cravings for sweet foods healthily, making them a great alternative to sugary snacks.
• Kids can enjoy strawberries in a variety of ways - fresh, in smoothies, on yogurt, or as part of a fruit salad.

Tips For Serving Strawberries To Kids

1. Wash thoroughly.

2. Serve with other foods.

3. Fresh or frozen strawberries.

Fun Ways For Kids To Eat Strawberries

• Strawberry Smoothie
• Fruit Kabob
• Strawberry and Nut Butter
• Strawberry Yogurt Parfaits

National Strawberry Day February 27 Fun Facts:

• There are over 600 varieties of strawberries.
• Strawberries are the only fruit with seeds on the skin.
• Strawberries are not true berries - the seeds of a true berry are on the inside.
• Strawberries are related to roses.
• Strawberries are powerful teeth whiteners.
• There is a museum dedicated to strawberries in Belgium.

#NationalStrawberryDay

Should Kids Be Eating These Foods? Healthy or Unhealthy Verdict

 Beans

Beans are highly nutritious and very healthy for kids and are a great addition to their diet. Here's what to consider:

Benefits of Beans for Kids

1. High in Protein

Beans are an excellent source of plant-based protein, essential for growth and development.

2. Rich in Fiber

They promote healthy digestion and can prevent constipation.

3. Packed with Vitamins and Minerals

Beans contain iron, zinc, magnesium, potassium, and B vitamins, which are important for energy, brain development, and a strong immune system.

4. Low in Fat

Most beans are naturally low in fact, making them a heart-healthy option.

5. Energy Source

Beans provide long-lasting energy, ideal for active kids.

6. Supports Healthy Eating Habits

Introducing beans early can help kids develop a taste for nutritious, plant-based foods.

7. Versatile and Easy to Prepare

Beans can be used in soups, salads, wraps, dips, or even pureed into sauces for picky eaters.

Tips For Serving Beans to Kids

• Start with familiar dishes, like baked beans, bean quesadillas, or hummus.
• Choose soft beans like black beans or lentils for younger kids to make chewing easier.
• Rinse canned beans to reduce sodium or opt for low-sodium varieties.
• Gradually introduce beans to prevent digestive discomfort as kids' bodies adjust to the fiber.

National Bean Day January 6 Fun Facts:

• There are approximately 40,000 bean varieties in the world.
• A pulse is a flowering plant grown for food and the dry seed it produces. They are members of the legume family.
• In one cup of cooked beans, supply between 9 and 13 grams of fiber.

#nationalbeanday

Milk

Milk can be healthy for kids as it provides important nutrients for growth and development. However, its suitability depends on the child's age, dietary needs, and potential sensitivities. Here's a breakdown:

Benefits of Milk For Kids

1. Rich in Calcium and Vitamin D

These nutrients are crucial for strong bones and teeth.

2. Protein

Milk contains high-quality protein that supports muscle growth and overall development.

3. Other Nutrients

It provides vitamins like B12 and minerals like potassium, phosphorus, and magnesium.

4. Hydration

Milk is a good source of hydration, especially for active kids.

Considerations and Alternatives

1. Lactose Intolerance or Milk Allergy

Some kids cannot tolerate dairy. In such cases, alternatives like fortified almond, soy, or oat milk can provide similar nutrients.

2. Balanced Diet

Milk should not be the sole source of nutrition. A well-rounded diet that includes fruits, vegetables, whole grains, and proteins is essential.

3. Moderation

Excessive milk consumption can lead to iron deficiency or excessive calorie intake.

National Milk Day January 11 Fun Facts:

• The United States and Australia export more milk and milk products than any other country.
• Throughout the world, more than 6 billion people consume milk and the products we make from it.
• The females of all mammal species can, by definition, produce milk.

#nationalmilkday

Apricots

Apricots are healthy for kids and can be a delicious and nutritious addition to their diet. Here's what to consider:

Benefits of Apricots for Kids

1. Rich in Vitamins

Apricots are an excellent source of vitamin A (as beta-carotene), which supports eye health, immune function, and skin health.

2. Good Source of Fiber

They aid digestion and help prevent constipation.

3. Packed with Antioxidants

Apricots contain vitamin C and other antioxidants that protect cells from damage and boost immunity.

4. Mineral Content

Apricots provide potassium, which is important for muscle function, heart health, and maintaining a healthy fluid balance.

5. Natural Sweetness

Their natural sugars provide quick energy without the need for processed sweets.

Tips for Serving Apricots to Kids

1. Fresh Apricots

Rinse and slice for an easy snack.

2. Dried Apricots

Opt for unsweetened, sulfate-free varieties and serve in small portions.

3. In Recipes

Add apricots to oatmeal, yogurt, smoothies, or baked goods.

4. Introduce Gradually

For younger kids, mash or puree apricots if they have trouble chewing.

National Apricot Day January 9 Fun Facts:

• The apricot tree can grow to 45 feet if left unpruned. It produces white, pink, or red blossoms and is a winter-hardy tree.
• Apricots are found the world over but originated in northeastern China near the Russian border in ancient times.
• The apricot found its way to North America when English colonists settled in Virginia.

#nationalapricotday

Popcorn

Popcorn can be a healthy snack for kids if prepared correctly and consumed in moderation. Here's what to consider:

Benefits of Popcorn for Kids

1. Whole Grain

Popcorn is a whole grain and contains fiber, which supports digestion.

2. Low Calorie

Air-popped popcorn is low in calories and can be a good snack option compared to chips or candy.

3. Nutritional Content

It contains small amounts of vitamins, minerals, and antioxidants like polyphenols.

Safety Concerns

1. Choking Hazard

Popcorn can be a choking hazard for all ages, especially younger kids and older adults. You may consider supervision as a precaution.

2. Hard Kernels

Un-popped or partially popped kernels can be tough on young teeth. You may consider removing them before serving.

How To Make It Healthy

• Use air-popped popcorn or pop it at home using a small amount of healthy oil (like olive oil or avocado oil).
• Avoid adding excessive salt, butter, or sugary toppings like caramel.
• For flavor, you can add mild seasonings such as cinnamon, a sprinkle of Parmesan, or nutritional yeast.

National Popcorn Day January 19 Fun Facts:

• As early as the 16th century, the Aztecs used popcorn in headdresses worn during ceremonies honoring Tlaloc, their god of maize and fertility. Early Spanish explorers were fascinated by the corn that burst into what looked like a white flower.
• Popcorn started becoming popular in the United States in the middle 1800s. It wasn't until Charles Cretors, a candy store owner, developed a machine for popping corn with steam that the tasty treat became more abundantly poppable. By 1900 he had horse-drawn popcorn wagons going through the streets of Chicago.
• Today, Americans consume 13 billion quarts of popcorn a year, more than any other country in the world. A majority of the popcorn produced in the world is grown in the United States. Nebraska leads the corn belt in popcorn production.

#nationalpopcornday

Cheese

Cheese can be a healthy and beneficial food for kids when consumed in moderation. It is rich in nutrients that support their growth and development. Here's what to consider:

Benefits of Cheese for Kids

1. High in Calcium

Cheese is an excellent source of calcium, which is essential for strong bones and teeth.

2. Rich in Protein

Protein in cheese helps support muscle growth and repair.

3. Healthy Fats

Provides essential fats that are important for brain development in young children.

4. Vitamins and Minerals

Cheese contains nutrients like Vitamin D, Vitamin B12, and phosphorus, which are crucial for overall health.

Considerations When Giving Cheese To Kids

1. Portion Control

Cheese is calorie-dense, so portion sizes should be appropriate to avoid excessive calorie and fat intake.

2. Sodium Content

Some cheese, like processed or aged varieties, can be high in sodium. Opt for low-sodium options for younger children.

3. Allergies and Intolerances

Be cautious if your child has a dairy allergy or lactose intolerance. In such cases, alternatives like lactose-free or plant-based cheese may be appropriate.

4. Balanced Diet

Cheese should be part of a varied diet that includes fruits, vegetables, whole grains, and other protein sources.

Best Types of Cheese For Kids

• Mild Cheeses: Mozzarella, ricotta, or cream cheese are good options for young children.
• Low-Sodium Options: Look for reduced-sodium versions of cheeses like cheddar or string cheese.
• Cheese Snacks: String cheese or cheese cubes can be convenient and fun snack options.

National Cheese Lovers Day January 20 Fun Facts:

• One pound of cheese can produce up to 96 fluid ounces of whey.
• The earliest record of cheese-making dates back to 5,500 BCE in what is now Poland.
• Today there are over 1,400 varieties of cheese.
• Cottage and Mozzarella Cheese are at the lower end of fat and calories per serving, while mascarpone and cream cheese pack it on.
• Mascarpone makes desserts like tiramisu rich and creamy.

#nationalcheeseloversday

Granola Bars

Granola Bars can be a convenient snack for kids, but whether they are healthy depends on the type of granola bar and the ingredients. Here's what to consider:

Potential Benefits of Granola Bars for Kids

1. Convenience

They are easy to pack and great for on-the-go snacking.

2. Energy Source

Many granola bars provide a quick source of energy, which can be helpful for active kids.

3. Nutrient Potential

Some granola bars contain whole grains, nuts, seeds, and dried fruits, which can provide fiber, healthy fats, and essential vitamins.

Concerns About Granola Bars

1. High Sugar Content

Many store-bought granola bars are loaded with added sugars, which can contribute to energy spikes and crashes.

2. Low Nutritional Value

Some granola bars are made with refined grains and lack fiber or protein, making them less nutritious.

3. Additives and Preservatives

Certain brands may include artificial flavors, colors, or preservatives that aren't ideal for kids.

Tips for Choosing or Making Healthy Granola Bars

1. Read Labels

Look for granola bars with whole grains, low added sugar (less than 6-8 grams per bar), and minimal processed ingredients.

2. Focus on Protein and Fiber

Bars with at least 3 grams of protein and fiber help keep kids fuller longer.

3. Homemade Options

Making granola bars at home allows you to control the ingredients. Use oats, nuts, seeds, natural sweeteners (like honey), and dried fruit for a healthy option.

4. Avoid Dessert-Like Bars

Skip bars with candy, chocolate coatings, or excessive sweeteners.

When to Offer Granola Bars

• As part of a balanced snack with fresh fruit, yogurt, or a glass of milk.
• As an occasional treat rather than a daily staple.

National Granola Bar Day January 21 Fun Facts:

• Whole grain, whole food granola bars are the best option overall. These types of granola bars will contain the least amount of calories and processed sugars.
• Dried cranberries, coconut, dates, and apricots, offer a variety of natural sweetness without adding sugar.
• Outside of the United States, granola bars are called by various names; flapjack, muesli bar, and cereal bar.

#nationalgranolabarday

Peanut Butter

Peanut butter can be a healthy and beneficial food for kids, provided it is consumed in moderation and with appropriate precautions. Here's what to consider:

Benefits of Peanut Butter for Kids

1. Rich in Protein

Peanut butter is a great source of protein, which helps support muscle growth and repair.

2. Healthy Fats

It contains monounsaturated fats, which are good for heart health and brain development.

3. Energy Boost

Its calorie-dense nature makes it a great energy source for active kids.

4. Nutrient Content

Peanut butter provides important nutrients like vitamin E, magnesium, potassium, and niacin, which support overall health.

Considerations When Giving Peanut Butter To Kids

1. Allergies

Peanut allergies are common in children. Introduce peanut butter gradually (usually around 6 months of age, per pediatric guidelines) to check for allergic reactions. Consult your pediatrician if your child has a family history of allergies.

2. Choking Risk

For toddlers, avoid giving peanut butter in thick or large amounts. Spread it thinly on bread or mix it with water/yogurt to thin it.

3. Added Sugar and Sodium

Some peanut butter brands contain added sugars, salt, and hydrogenated oils. Opt for natural peanut butter with minimal ingredients (just peanuts and possibly salt).

4. Portion Control

Peanut butter is calorie-dense, so serving sizes should be appropriate (1 - 2 tablespoons per serving is usually enough).

Ways to Serve Peanut Butter to Kids

• Spread on whole-grain bread or crackers.
• Mixed into oatmeal or yogurt.
• Paired with fruits like apples or bananas.
• Used as a dip for celery or carrot sticks.

National Peanut Butter Day January 24 Fun Facts:

• The early peanut butter made by the Aztecs and Incas around 1000 BC was more of a paste and not nearly as creamy as the peanut butter we know now.
• Peanut butter is a good source of vitamin E, B6, niacin, calcium, potassium, and iron, is packed with protein and is rich in healthy monounsaturated fat.
• We can thank four men; Marcus Gilmore Edson of Canada, Dr. John Harvey Kellogg, Dr. Ambrose Straub of St. Louis, Missouri, and chemist Joseph Rosefield, for the inventions and processes that bring us the creamy, smooth peanut butter we enjoy today.

#nationalpeanutbutterday