Growing Foods For Growing Bodies

Growing Foods For Growing Bodies

Dr. Todd’s Refrigerator List

• Remember, Garbage In Garbage Out! When we put garbage in – like desserts, candy, chips, cookies, liquid candy drinks, and fast food – we get garbage out. We don’t move as fast, our muscles get weaker, and our brains get slower.

• Instead, Good Stuff In Good Stuff Out! Eat eggs and dairy, nuts and whole grain breads and pasta, fruits and vegetables, and lean meats like fish and chicken and turkey, and you’ll build a strong and healthy body.

• FIVE Fruits and/or vegetables every day! Fruits and vegetables are okay ANYTIME as a snack, even at bedtime.

• Best Fruits: guava, watermelon, cantaloupe, oranges, grapefruit, strawberries, blueberries, red grapes, kiwifruit, blackberries, plums, peaches, bananas.

• “Worst” Fruits (though no fruit is bad!): apples and green grapes. When you eat an apple, EAT THE PEEL because that’s where all the good stuff is.

• Best Vegetables: broccoli, spinach, asparagus, carrots, dark green salad leaves, kale, bok choy, chard, brussel sprouts, tomatoes, beets, eggplant, green beans

• “Worst” Vegetables: peas, corn, and potatoes. When you eat potatoes, BAKE THEM, and EAT THE PEEL, because that’s where most of the good stuff is. Remember, French fries and ketchup are NOT vegetables!

• Avoid Liquid Candy Drinks like soda pop, energy drinks, Capri Sun, Sunny Delight, Powerade, Gatorade, and others. “I’m thirsty” drinks include water, 1% or skim milk, unsweetened ice tea, Crystal Light, Propel, and zero-calorie vitamin waters. Remember, AVOID apple juice and white grape juice!

• Restaurant or Fast Food No More Than Twice A Month!

• Dessert No More Than Once A Week!

• Learn How To Read Nutrition Labels. Look At Serving Size FIRST!

• No More Than TWO HOURS of Screen Time Each Day!

• Get At Least 8 or 9 Hours of Sleep EVERY night!

• Spend At Least 30 Minutes Exercising or Playing Hard Nearly Every Day!

Find out more at www.mcKenzie-pediatrics.com and at www.LCHAY.org