Friday, February 10, 2012

Top Ten: Best Foods for Your Toddler

The Judgey Moms care about nutrition, a lot. 
We believe food is our medicine, and we don't eat for fun, we eat food purposefully, to nourish our bodies and think this is an important message to teach our children. Walking into a common supermarket can send us into a frenzy, and sheer horror as we watch case after case of soda-pop wheeled out in fun kiddy flavors like diet, orange, and root beer. There is an absolute epidemic of overfed and malnourished youth and it is causing some big problems. Children do not deserve to suffer and we should educate ourselves and each other to provide the best health and wellness we can for our children.

1/3 of all US children are obese. ( Kids Health from Nemours)
Poor diet and inactivity are the second leading cause of preventable death after smoking. Over 400,000 deaths a year are related to poor diet and physical inactivity. In fact, deaths from obesity are soon expected to surpass deaths from smoking.
Diet is a leading risk factor for diseases that kill most Americans. These top 3 diseases include cancer, heart disease, and strokes. For the first time in history, cancer has now surpassed heart disease as the top killer of Americans under 85. Research from both the American Heart Association and the National Cancer Institute have shown that people who eat a low fat high fiber diet and exercise regularly are less likely to have heart disease or cancer. (Lisa Ford @HealthTeacher)

Diabetes is one of the most common chronic diseases in children. When diabetes strikes during childhood, it is routinely assumed to be type 1, or juvenile-onset diabetes. However, in the last 2 decades, type 2 diabetes (formerly known as adult-onset diabetes) has been reported among U.S. children and adolescents with increasing frequency. (CDC)

ADHD  2 to 3% of children have ADHD.  In a typical classroom at least one child is ADHD.
(National Institute of Mental Health )Dr Liddy Pelsser isolated diet as the root cause of 64% of ADHD diagnoses in her subjects. Her results are published in The Lancet.

ADHD has been thought to be caused by many things, some suspect food additives, colorings, petrochemicals, and malnutrition among others. Regardless of speculation about the causes of ADHD, a specific diet is recommended for those diagnosed.

IQ  Three year olds who ate a 'junky' diet, had IQ scores 5 points lower than the nutritious toddlers, five years later.
Good nutrition is crucial in the first three years of life when the brain grows at its fastest rate.
Young children eating a diet packed with fats, sugar and processed foods consume too few vitamins and nutrients, which means their brains never grow to optimal levels.
 The effect of a poor diet on brain development could persist forever, even if the diet improved.
 (Researchers Dr Pauline Emmett and Dr Kate Northstone, Avon Longitudinal Study of Parents and Children, Project at Bristol University)

Here are some foods you can easily to integrate into your familys diet. We consume these daily in our home, toddlers included. These are all nutrient rich, amazing foods. Some of these you will have to get at a health food store or specialty store. We always suggest buying organic when possible, especially for the children.


We suggest coconut 'meat', coconut oil, and coconut water. We LOVE coconut in our house! Try some coconut oil in a smoothie, kids love it! My son likes some in his oatmeal. We also love coconut water for babies when they are dehydrated from diarrhea  or vomiting, or lowering fevers. I use the oil also for lotion and diaper rash treatment also. It is a staple for health.

Nutritional Profile:
Coconut is highly nutritious and rich in fiber, vitamins, and minerals. It contains a very healthy form of fat called medium-chain triglycerides (MCT). MCTs are very digestible, which makes them ideal for people with digestive problems such as ulcerative colitis or irritable bowel syndrome.

Benefits of coconut, in one form or another:
Kills viruses that cause influenza, herpes, measles, hepatitis C, SARS, AIDS, and other illnesses.
Kills bacteria that cause ulcers, throat infections, urinary tract infections, gum disease and cavities, pneumonia, and gonorrhea, and other diseases.
Kills fungi and yeasts that cause candidiasis, ringworm, athlete's foot, thrush, diaper rash, and other infections.
Expels or kills tapeworms, lice, giardia, and other parasites.
Provides a nutritional source of quick energy.
Boosts energy and endurance, enhancing physical and athletic performance.
Improves digestion and absorption of other nutrients including vitamins, minerals, and amino acids.
Improves insulin secretion and utilization of blood glucose.
Relieves stress on pancreas and enzyme systems of the body.
Reduces symptoms associated with pancreatitis.
Helps relieve symptoms and reduce health risks associated with diabetes.
Reduces problems associated with malabsorption syndrome and cystic fibrosis.
Improves calcium and magnesium absorption and supports the development of strong bones and teeth.
Helps protect against osteoporosis.
Helps relieve symptoms associated with gallbladder disease.
Relieves symptoms associated with Crohn's disease, ulcerative colitis, and stomach ulcers.
Improves digestion and bowel function.
Relieves pain and irritation caused by hemorrhoids.
Reduces inflammation.
Supports tissue healing and repair.
Supports and aids immune system function.
Helps protect the body from breast, colon, and other cancers.
Is heart healthy; improves cholesterol ratio reducing risk of heart disease.
Protects arteries from injury that causes atherosclerosis and thus protects against heart disease.
Helps prevent periodontal disease and tooth decay.
Functions as a protective antioxidant.
Helps to protect the body from harmful free radicals that promote premature aging and degenerative disease.
Does not deplete the body's antioxidant reserves like other oils do.
Improves utilization of essential fatty acids and protects them from oxidation.
Helps relieve symptoms associated with chronic fatigue syndrome.
Relieves symptoms associated with benign prostatic hyperplasia (prostate enlargement).
Reduces epileptic seizures.
Helps protect against kidney disease and bladder infections.
Dissolves kidney stones.
Helps prevent liver disease.
Is lower in calories than all other fats.
Supports thyroid function.
Promotes loss of excess weight by increasing metabolic rate.
Is utilized by the body to produce energy in preference to being stored as body fat like other dietary fats.
Helps prevent obesity and overweight problems.
Applied topically helps to form a chemical barrier on the skin to ward of infection.
Reduces symptoms associated the psoriasis, eczema, and dermatitis.
Supports the natural chemical balance of the skin.
Softens skin and helps relieve dryness and flaking.
Prevents wrinkles, sagging skin, and age spots.
Promotes healthy looking hair and complexion.
Provides protection from damaging effects of ultraviolet radiation from the sun.
Helps control dandruff.
Does not form harmful by-products when heated to normal cooking temperature like other vegetable oils do.
Has no harmful or discomforting side effects. Is completely non-toxic to humans.
(Coconut Research Center)

These are the seed of the plant Cannabis Sativa. Although related to marijuana, it contains much less THC and therefore does not produce a 'high' if smoked. Hemp seeds can be eaten raw, ground into a meal, sprouted, made into hemp milk, made into tea, and used in baking. We really like them in salads also. My son really likes hemp and coconut milk together also, sometimes we put spirulina in it.  Hemp seeds are one of the earth’s best sources of easily digestible, high-quality protein. 65% of hemp seeds protein is high-quality edestin, making them the highest vegan source of this simple protein that’s required for proper immune system function. With live enzymes intact, hemp’s digestible proteins are easily assimilated into the body.

When exposed to high temperatures, the polyunsaturated fatty acids in hemp seeds and hemp seed oil can turn into peroxide. Hemp seeds and oil should only be used in recipes that keep the food's temperature below boiling.

Nutritional Profile:
All the essential amino acids and essential fatty acids necessary to maintain healthy human life. No other single plant source has the essential amino acids in such an easily digestible form, nor has the essential fatty acids in as perfect a ratio to meet human nutritional needs.  A diet without any one of them will eventually cause disease and death. 

Growth & Development
Heart Function
Brain Function
Globulin proteins make up Antibodies- destroying antigens (any substance eliciting a response from lymphocytes: bacteria, viruses, toxins, living and dead tissue, internal debris, etc.)
(Global Healing Center)
(Jenny Wiltz @ Livestrong)
This is a blue-green microalgae. It is thought to be one of the most ancient life forms, found in both fresh and salt water environments. Animal studies have evaluated spirulina in the prevention of chemotherapy-induced heart disease, stroke recovery,and age related declines in memory. My son enjoys spirulina and honey with water. Be careful, it is a dark green pigment and will stain!

Nutritional Profile:
Contains high concentrations of 18 Vitamins and Minerals
Rich in Chlorophyll
Contains ALL essential amino acids
65% of Spirulina is Protein
Rich in gamma-linoleic acid (GLA) - an anti-inflammatory Omega 6 Fatty Acid
100x the Vitamin A of Carrots
50x the Iron of Spinach
10x the Beta Carotene of Carrots
7x the Calcium of Milk,
6x the Protein of Eggs,
 3x More Iron Than Beef ,
 Rich in Phytonutrients and antioxidants

Boost the Immune System
Improve Digestion
Reduce fatigue
Build Endurance
Nature's Detoxifier - Cleanse the body
Boost Energy Levels
Control Appetite
Maintain Healthy Cardiovascular function
Support the Liver and Kidneys
Reduce Inflammation
Benefit People Who Suffer from Allergies
(Power Discovery)

Nutritional Profile:                                                               Benefits:
Vitamin K                                                                           Anti-inflammatory
Manganese                                                                         Lowers bad cholesterol  
Vitamin C                                                                           Raises HDL cholesterol
Fiber                                                                                   Lowering of triglycerides
Phytonutrients                                                                      Nervous system and brain health
                                                                                           Can improve memory
                                                                                           Supports healthy blood pressure
                                                                                           Blood Sugar Benefits
                                                                                           Eye Health
                                                                                           Cancer Prevention
                                                                      (The George Mateljan Foundation- Worlds Healthiest Foods)


Avacado is an almost perfect food, meaning it has nearly all the nutrients to sustain life! This was both of our sons first foods,  my son is now 18 months and has one a day.

If you have a latex allergy, you may very likely be allergic to chitinase enzymes contain foods including avocado.

Nutritional Profile:
Omega-3 fatty acids
Avocados are the best fruit source of vitamin E
Glutathione- Antioxidant
Vitamin K
Carotenoids- - beta-carotene, alpha-carotene, lutein, neochrome, neoxanthin, chrysanthemaxanthin, beta-cryptoxanthin, zeaxanthin, and violaxanthin.
Oleic acid

Prostate Cancer Prevention
Oral Cancer Defense
Breast Cancer Protection
Eye Health
Heart Health
Lower Cholesterol
Raising HDL in Cholesterol
Stroke Prevention
Better Nutrient Absorption
Bone Support
Glutathione- antioxidant important in preventing aging, cancer, and heart disease.
(The George Mateljan Foundation- Worlds Healthiest Foods)


Kale might usually be hard to get a toddler/ picky eater to eat raw, but I would suggest buying some kale chips. They are ADDICTING. They contain all the nutrients of raw kale also because they are dehydrated at a low temperature that keeps  them intact. They are a great snack alternative to chips, my son loves them. Kale’s risk-lowering benefits for cancer have recently been extended to at least five different types of cancer.

Nutritional Profile:
Vitamin A
Vitamin C
Folic Acid

Keeps homocysteine levels down
Protection from cataracts
Prevents Cancer
Heart Disease Prevention
Prevent OsteoperosisPrevents Dementia
(Consumer Guide, How Stuff Works Inc.)

Raw is better than pasteurized, as the process kills many vitamins and enzymes for the purpose of shelf life. To get the most out of your fruits and veggies, juicing is the way to go, you can consume large amounts of produce without much preparation or eating. You can also sneak in ingredients you normally would not enjoy, or your picky eaters for optimum nutrition. I always get my son a beet, carrot, and apple juice and he really enjoys it and it doesn’t have to be all fruit juice. It is hard to write about juicing because it is such a broad spectrum of topics. I found out about juicing from the documentary Food Matters, it talks about the gerson therapy which has been curing cancer and heart disease among MANY other diseases since the 20's. This movie change my perspective on health.

Nutritional Profile:
Large quantities of vitamins, minerals, enzymes

Detoxifying and cleansing the body
stimulating and healing the elimination and detoxification organs such as the gall bladder, liver, intestines and kidneys
(Dynamics of Motion)

This is a berry also known as Wolfberry. Not commonly found in the Western World, you can find Goji in dehydrated or juice form.  I also buy them frozen and they are very  good.
Goji berries have the highest ORAC score among 46 foods.  

Nutritional Profile:
Amino Acids
Vitamin A
Vitamin C
Essential Fatty Acids
B-Complex Vitamins

Protects the Liver
Improves Vision
Strengthens weak legs
Protects from Cancers
Improves Immune System
Promotes Longevity, anti-aging

This is a root, commonly sold in powder form.  Best used in smoothies or baked goods.

Nutritional Profile:
vitamins B1 and B2, B12,
Fatty acids
Phosphorus- primary building block in Adenosine Triphosphate (ATP) and glucose-6-phosphate (G6P).
Trace elements of Zinc
Vitamin C
Endocrine System Adaptogen:
          -Adaptogen- enable the body to enhance its power of resistance and adapt to external conditions
          -Endocrine System- Hypothalamus, Adrenal Glands, Thyroid & Parathyroid Glands, Pancreas,        Thymus, Ovaries, Testes, Pituitary Gland.
Rebuilds weak immune systems
Stimulates the appetite and aids in digestion
Re-mineralize poorly nourished bodies
Increase energy and endurance
Improves sexual function in men and women
Reduces hormonal dysfunction especially in menopause
Speeds wound healing
Reduces anemia
Enhances memory, learning and mental ability
Healthy teeth and bones
Acts as an antifungal, antibacterial
Helps build muscle (non addictive alternative to anabolic steroids)
Saponins and terpenoids may aid as a sedative, expectorant, pain reliever, anti-tumoral, and analgesic.
(Herbs America Company, Maca Magic)

This is a seed related to the spinach family. It cooks and tastes like a grain. Quinoa is close to one of the most complete foods in nature because it contains amino acids, enzymes, vitamins and minerals, fiber, antioxidants, and phytonutrients. Excellent replacement for grains that are hard to digest and feed candida (yeast). Compared to other grains, quinoa is higher in calcium, phosphorus, magnesium, potassium, iron, copper, manganese, and zinc than wheat, barley or corn. It is also gluten free.

Nutritional Profile:
Complete protein- all 9 essential aminos
Manganese and Copper
Blood Pressure
Acts as a prebiotic feeding good intestinal flora
May be effective in preventing or treating:
Breast Cancer
Insulin resistance
(Body Ecology)

What super foods do your children eat?
Do you have any recipes or tips to share? 


  1. beautiful, and thank you for not excluding the hemp seeds.

    1. You know i am not scared to spread the truth thanks for reading glad you enjoyed it

  2. There's a new drink marketed at Whole Foods(called Mama Chia), it's pretty expensive so I tried to make some myself. All it is is; rehydrated Chia seeds, brewed tea consisting of - hibiscis, rosehips, and lavender, and juices not from concentrate. I like to use a mix of blueberry, acai and some other dark berry like say cranberry or even goji. I make another formula that is a more caffeinated pick-me-up version with lichee juice and organic white tea. Yummy! I spend about 75 cents a bottle(recycled glass bottles I save from Kombucha tea I buy there), they charge $3.99 for 12 ounces.
    So nutritious, delicious and easy!

  3. That sounds so yummy! I want to make kombucha but i am nervous but like you said whole foods is expensive when you can bottle it yourselfn Thanks for reading and share with other mommas to spread the word

  4. yummy stuff, I always sneak spirulina into drinks for my toddler! She loves quinoa, spoons of coconut oil, and blueberries too. :D yay for healthy food!