科普英语阅读-10种老少皆宜食物

1010 FooFoodsds YouYou andand YourYour GrandkidsGrandkids ShouldShould EatEat You love your grandkids They re the cutest and smartest on the block Chances are you take every opportunity to spend time with them That probably means choosing meals and snacks together What s the smartest choice Growing kids typically have voracious appetites They need lots of calories for fuel to grow and play says Kathleen Zelman RD director of nutrition for WebMD Grandparents don t need as much as they get older But beyond those differences the guidelines for healthy food choices are the same If you re the son or daughter of an aging parent your kids visits to grandma or grandpa can be a good opportunity for boosting the nutrition of both Preparing many small portions of finger foods to have out and available can be helpful especially if your parent has lost interest in cooking or eating says Joanne Koenig Coste a former caregiver and expert in family caregiving She suggests dividing soybeans baked vegetable chips pine nuts or pumpkin seeds into snack size baggies to leave for healthy snacks Cut granola bars into four or six pieces for snacks Coste says Make smoothies in advance that they can defrost and eat Grandparents who make smart food choices for their grandkids do more than keep them healthy says Ruth Ann Carpenter RD author of Healthy Eating Every Day You ll also serve as a role model shaping their choices for the rest of their lives For inspiration turn to these top 10 foods that are perfect for people at almost any age 1 1 EggsEggs That s right eggs Once vilified because they contain dietary cholesterol eggs are back on the healthy menu The cholesterol they contain is likely to have only a very minor effect on blood cholesterol if any As long as you limit yourself to about one egg a day you don t need to worry says Zelman who calls herself a huge egg fan Eggs are packed with nutrients protein and unsaturated fats as well as some saturated fat They fill you up on relatively few calories And they re versatile Zelman s suggestions egg and vegetable scrambles for breakfast hard boiled eggs for a snack and egg salad sandwiches on whole grain bread 2 2 MilkMilk andand OtherOther DairyDairy ProductsProducts The official federal dietary guidelines recommend three cups of low fat dairy products a day for adults Children 2 to 8 years should have 2 cups a day if they don t have a dairy allergy or lactose intolerance The calcium in dairy products helps build strong bones in children and preserves bone strength in older people Milk is an easy choice For snacks low fat string cheese is nutritious and fun for younger kids But when the grandkids are clamoring for a sweet treat whip up a low sugar yogurt smoothie with fresh fruit 2 2 MilkMilk andand OtherOther DairyDairy ProductsProducts continued continued Coste says that both younger and older people tend to have a sweet tooth and family members can take advantage of this by making healthy tasty desserts for them She suggests making a pudding by substituting low sugar yogurt for part of the water in strawberry Jell O Bring it over to Mom or Dad s with some ice cream cones Then the grandparent and grandchildren can eat the pudding out of ice cream cones she says It s great fun and isn t that icy cold if you have dental or denture issues Another healthy twist Make a sandwich cookie by spreading cream cheese between two gingersnap cookies Nothing is going to make an older person lose the desire to eat like not getting to eat a treat once in a while Coste says 3 3 Whole GrainWhole Grain BreakfastBreakfast CerealCereal Skip the sugary flakes and choose a breakfast cereal made with whole grains and only small amounts of added sugar The first ingredient should be a whole grain On a cold winter day steel cut hot oatmeal is a great choice By adding a few raisins or fresh fruit you can make cereal sweeter without piling on sugar Pour low fat milk on top and you ve got a well balanced meal says Zelman 4 4 NutsNuts Nuts like eggs have been welcomed back into a healthy kitchen Sure they are high in fat But the oil in nuts is mostly unsaturated so it won t raise heart disease risk says Penny Kris Etherton PhD professor of nutrition at Pennsylvania State University Studies show that people who snack on nuts have healthier hearts and are less likely to be overweight If your grandkids aren t keen on nuts make up your own trail mix by adding raisins dark chocolate chips or pieces of dried coconut to a package of mixed nuts Another great choice peanut butter Kids love it and you can smear it on toast for breakfast or a sandwich at lunch Peanut butter on celery sticks also makes a great snack says Zelman 5 5 BeansBeans Beans and lentils are nutritional powerhouses They re rich sources of fiber protein and many essential nutrients Beans are also very satisfying so you ll feel full before you pile on too many calories And they re versatile Baked beans are a great way to whet kids appetites for beans Lots of kids also love chili and classic summer salads made with a mix of beans 6 6 TunaTuna andand OtherOther FishFish Fish is a leading source of omega 3 fats which are important at all ages Research shows that omega 3 fats lower the risk of abnormal heart rhythms and levels of blood fats triglycerides Some research suggests a link to reduced risk of dementia as well as help for joint problems and symptoms of ADHD 7 7 Whole GrainWhole Grain BreadBread Who doesn t love bread Bread features in everything from French toast in the morning to sandwiches at lunch and bread pudding for dessert at night The smartest choice of course is whole grain bread which packs more fiber and nutrients than refined flour breads Breads made with seeds or nuts pack even more nutrition Studies show that people who eat more whole grains lower their risk of diabetes heart disease and other conditions Zelman adds For people with blurred vision Coste says White bread is eaten much less than wheat or pumpernickel It s a visual thing not a taste thing So if you re an adult child who occasionally grocery shops for your parents pick up a loaf of whole grain bread and see if they prefer it For people with obesity diabetes or prediabetes keep bread portion sizes small And there are lots of gluten free choices for people who cannot tolerate gluten 8 8 PastaPasta Young kids love the variety of shapes and the taste of pasta Choose whole wheat pasta for more fiber and nutrition Many very good basic tomato sauces are available on grocery store shelves these days making it easy to put together a simple and delicious dish Tomatoes are rich in antioxidants For variety and added nutritional value add chicken beans or vegetables such as chopped peppers or peas 9 9 ColorfulColorful VegetablesVegetables Health experts say kids and grandparents alike should try to eat vegetables every day Children ages 2 to 3 need 1 cup of vegetables a day Kids 4 to