FAMILY GUIDE TO FOOD SOURCES OF NUTRIENTS. KIDSPACE Adaptive Play and Wellness. Miela Gruber-Cooley, ND 2011

Transcription

1 FAMILY GUIDE TO FOOD SOURCES OF NUTRIENTS Miela Gruber-Cooley, ND 2011 KIDSPACE Adaptive Play and Wellness Buckland Rd South Windsor, Ct

2 Please use this booklet as a quick guide in your home or clinic. It is meant to be a quick reference, and is not exhaustive. Food choices were chosen based on variety of food groups and usefulness for feeding young children. In most cases wheat, dairy, soy, corn and peanut were not included because of their higher tendency to be allergenic and questionable nutritional value. Nuts and fish, although highly allergic for some people are included because of their higher nutritional value for people who can eat them. Dairy products are included on calcium list for comparison. This guide is meant to get families started on a few whole food ideas for each nutrient. Explore, be adventurous and Have fun! This booklet is a free booklet meant to be copied and given to families. Please do not alter and give credit to author if reprinting.

3 CALCIUM IRON Broccoli, cooked 1 cup 180 mg Collard Greens, cooked 1 cup 357 mg Cheese, mozzarella 3 oz. 621 mg Oatmeal, fortified 1 cup 208 mg Rice Drink, fortified 1 cup 200 mg Molasses, blackstrap 1 T 137 mg Chickpeas, cooked 1 cup 80 mg Almonds ¼ cup 92 mg Tahini (sesame paste) 2T 42 mg Beans, baked ½ cup 64 mg Rainbow trout, cooked 3 oz 73 mg Orange 1 med 52 mg Coconut Milk (SoDelicious) 1 cup 100 mg Almond milk 1 cup 300 mg Hemp Milk 1 cup 460 mg Rice Drink, westbrae 1 cup 200 mg Milk 2% 1 cup 300mg Turnip greens, cooked 1 cup 492 mg Note that dairy products are not the only source of Calcium! RDA Adults Age mg per day Ages 11 yo mg per day Age 0-6 mos. 400 mg per day Age 6 mos-10 yr mg per day Pregnant/lactating 1200 mg per day Black Strap Molasses 1 T 5.0 mg Apricots ¼ cup 1.8 mg Turkey, dark meat 3 oz 2.0 mg Lima beans ½ cup 2.9 mg Lentils ½ cup 2.9 mg Chickpeas, cooked ½ cup 2.4 mg Kidney beans, dried ½ cup 2.2 mg Beef, ground 3 oz 3.0 Kale, cooked 1 cup 1.8 mg Pumpkin seeds 2 T 1.8 mg Egg 1 lg 1.0 mg Peas, cooked ½ cup 1.5 mg Collard greens, cooked 1 cup 1.5 mg Cocoa powder 2 T 1.5 mg Raisins ¼ cup 1.3 mg Green beans, cooked ½ cup 1.2 mg Cashew butter 1 T 0.8 mg Blueberries ½ cup 0.5 mg Cod 3 oz 1.0 Leaf lettuce 1 cup 0.6 A significant amount of iron can come from cooking in cast iron pots. RDA Adults Female 18 mg/male 10 mg Teen Female 15 mg/male 11 mg Children 6-12 mo 11 mg/ 1-3 yo 7 mg/4-8 yo 10 mg Pregnant 27 mg/ lactating 9 mgs Female, postmenopause 8 mgs

4 MAGNESIUM Buckwheat Flour 1 cup 246 mg Avocado 1 med 112 mg Figs, dried 5 med 100 mg Almonds, whole ¼ cup 96 mg Cashews, roasted ¼ cup 89 mg Lima beans, dry ¼ cup 81 mg Rice, brown, cook 1 cup 84 mg Kelp 2 T 76 mg Banana 1 med 58 mg Beet Greens, raw 1 cup 58 mg Chickpeas ½ cup 40 mg Sweet potato w/skin 1 med 50 mg Acorn squash, baked ½ cup 53 mg Oatmeal 1 cup 50 mg Cocoa powder 2T 52 mg Tomato sauce 1 cup 47 mg Molasses, blackstrap 1 T 52 mg Kiwi fruit 2 med 46 mg Black-eyed peas, cook ¼ cup 98 mg POTASSIUM Avocado 1 med 1360mg Tomato Sauce 1 cup 909 mg Apricots, dried ½ cup 898 mg Cantaloupe ½ med 782 mg Raisins ½ cup 545 mg Watermelon 1 slice 559 mg Broccoli 3.5 oz 464 mg Kiwi fruit 2 med 504 mg Flounder 3 oz 498 mg Orange Juice 1 Cup 496 mg Banana 1 med 440 mg Eggplant 1 cup 397 mg Winter squash ½ cup 473 mg Sweet potato 1 med 397 mg Artichoke 1 med 316 mg Peach 1 med 308 mg Beef, steak 3 oz 298 mg Mushrooms 1 cup 259 mg Cashews ¼ cup 194 mg RDI Adult Female 310 mgs/ male 400 mgs Teen 400 mgs Child 6-12 mos 75 mgs/1-3 yo 80 mg 4-8 yo 130 mgs/ 9-13 yo 240 mgs Preg/lactating mg AI Adult 4,700 mg Teen 4,700 mg Child 0-6mos 400 mg/6mos-3yo 3,000 mgs 4-8 yo 5,000mg/9-13 4,000 mgs Preg/lactating 1,100-1,200 mgs AI=Adequate Safe Daily Intake

5 SELENIUM Brazil Nuts ¼ cup 380 mcg Halibut, baked 3 oz 113 mcg Swiss Chard 1 cup 57 mcg Oats 3 oz 50 mcg Blackstrap molasses 1T 25 mcg Scallops, steamed 3 oz 70 mcg Sunflower seeds mcg Ground beef 3 oz 22 mcg Brown Rice 1 cup 20 mcg Egg 1 med 12 mcg Orange juice 1 cup 50 mcg Garlic 3 cloves 2.5 mcg Asparagus 1 cup 3.1 mcg Selenium is used to detoxify many substances. Much of US soil is deficient in selenium and plant sources will vary accordingly. Selenium has narrow margin of safety, with toxicity at long term dose. RDA Adult mcg Teen 55 mcg Child 0-6 mos 15 mcg/6mos-3yrs 20 mcg 4-8 yrs 30 mcg/9-13 yrs 40 mcg Preg/lactating mcgs COPPER Beef Liver 3 oz 2.4 mg Beans, dried ½ cup 0.9 mg Cashews ¼ cup 0.8 mg Blackstrap Molasses 2 T 0.6 mg Sunflower seeds ¼ cup 0.6 mg Almonds ¼ cup 0.5 mg Mushrooms, raw ½ cup 0.6 mg Peas, dried, cooked ½ cup 0.7 mg Cocoa powder 2 T 0.4 mg Banana 1 med 0.35 Halibut 3 oz 0.21 Apricots, dried ¼ cup 0.15 Sesame seeds 1 T 0.13 Zinc and Copper are both necessary for immunity. However, they will compete with eachother for absorption. Too much of one will cause a deficiency of the other. Iron also interferes with copper absorption AI Adult 1,000 mgs Teen 890 mgs Child 0-1 yr mgs/1-8 yrs yrs 700 mgs Pregnancy 1000 mg Lactating 1,300 mgs

6 ZINC Oysters, eastern ½ cup 113 mg Beef, roast 3 oz 5.3 mg Turkey, dark meat 3 oz 3.8 mg Swiss chard 1 cup 3.2 mg Lima beans ½ cup 2.9 mg Oats 1 cup 2.8 mg Pumpkin seeds ¼ cup 2.6 mg Ginger root 1 oz 2.2 mg Lentils 1 cup 2.0 mg Cashews ¼ cup 2.0 mg Sunflower seeds ¼ cup 2.0 mg Tahini (sesame) 1 T 1.6 mg Crab, canned ¼ cup 1.3 mg Brown rice 1 cup 8 mg Potato, baked 1 med 2.8 mg IODINE Kombu, dried 1/16 cup 6,000 mcg Arame, dried 1/16 cup 6,000 mcg Dulce, dried 1/16 cup 3,000 mcg Haddock 3 oz 341 mcg Cod 3 oz 341 mcg Sardines 3 oz 30 mcg Iodine is essential for thyroid function. Most people in the US get the majority of their iodine from iodized salt, which contains 76 mcg per gram. Note that breastfeeding women require almost double the amount of iodine as non-lactating women. The optimum daily intake for zinc is mg/day. Average daily intake in the US is 10 mg. RDA Adult mgs Teen 11 mgs Child 0-6 mos 2 mg/6 mos-3 yrs 3 mgs 4-8 yrs 5 mgs/9-13 yrs 8 mgs Preg/lactation mgs RDA Adult 150 mcg Teen 150 mcg Child 0-6 mos 110/6-12 mos 110 mcgs 1-8 yrs 90 mcg/9-13 yrs 120 mcg Pregnancy 220 mcg Lactation 290 mcg

7 VITAMIN A/beta-carotene Carrot Juice 1 cup 120,000 IU Spirulina 1 T 21,293 IU Cod liver oil 1 T 14,000 IU Sweet potato 1 med 12,000 IU Mango 1 med 8,000 IU Pumpkin, cooked 1 cup 8,000 IU Collard greens ½ cup 5,400 IU Kale ½ cup 4,600 IU Cantaloupe ½ melon 5160 IU Chlorella 1 T 4,685 IU Broccoli 1 med stalk 4,500 IU Pepper, red 1 med 4,500 IU Winter Squash ½ cup 4,300 IU Mango ½ med 4,000 IU Watermelon 1 slice 2,500 IU Leaf lettuce 1 cup 1,000 IU Amounts are in IU beta-carotene, which must be converted to retinol (vitamin A). Optimal daily intake is 25,000 IU beta-carotene. Long term high dose treatment can lead to toxicity, and should particularly be avoided in pregnancy. RDA of vitamin A is given in RAE, retinol activity equivalent=1 mcg retinol. In the table below the RAE has been converted to carotenoid measurements to match above lists. NOTE this is not RDA for Vitamin A (retinol), which you would find in soluble supplements!!!! RDA Adult 1,400-1,800 IU Teen 1,200 IU Child 0-6 mos 800 IU/6-12 mos 1,000 IU 1-8 yrs IU/9-13 yrs 1,200 IU Pregnancy 1,500 IU/ lactation 2,500 IU VITAMIN C (ASCORBIC ACID) Orange juice 1 cup 124 mg Green pepper ½ cup 110 mg Watermelon 2 slice 92 mg Cantaloupe ½ med 90 mg Grapefruit 1 med 82 mg Brussel sprouts 4 med 73 mg Cauliflower, cook 1 cup 70 mg Broccoli, raw 1 cup 132 mg Strawberries ½ cup 44 mg Tomato 1 med 28 mg Sweet potato 1 med 28 mg Cabbage, raw ½ cup 21 mg Turnip greens, cook ½ cup 45 mg Cherries ½ cup 8 mg Vitamin C is a great antihistamine. The need for vitamin C goes up considerably under stress. Vitamin C increases iron absorption. Vitamin C has a number of therapeutic uses at higher doses. These doses are only to prevent scurvy-not for optimal immune function, stress, etc. RDA Adult mg Teen 45 mg Child 0-12 mos mg/1-3 yrs 15 mg 4-8 yrs 25 mg/ mg Pregnancy 85 mg/ lactation 120 mgs

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