Christus Health: The Children's Hospital of San Antonio

"Children need a variety of foods as they grow and develop, so introducing wholesome ingredients into diets early on is important," says Maria Palma, chef and program director of the Culinary Health Education for Families (CHEF) program at The Children's Hospital of San Antonio. "Offering a variety of wholesome foods from the time children are very young may help them develop natural preferences for foods filled with nutrients that support growing bodies and brains." To help your children get stronger and taller, Celina Parás, MSc, RD, education and curricula specialist of CHEF, suggests focusing on filling their menus with the following minerals and vitamins. • B vitamins — Abundant in foods such as fish, leafy greens, and whole-grain breads and pastas, B vitamins help boost young brains and strengthen immune systems. • Calcium — Milk, cheese, spinach, and yogurt are a few foods filled with this mineral, which can help the development of healthy bones. • Iron — Beans, broccoli, dried fruit, and seafood are rich in iron, a key mineral to help generate red blood cells and reduce the risk of anemia. • Vitamins A and C — Found in colorful fruits and vegetables, vitamins A and C help the immune system stay strong. Maria and Celina recommend filling half of your child's plate with produce at every meal. "Even if your child doesn't care for a fruit or vegetable, keep including it in meals or snacks," Maria says. "They may develop a taste for the produce down the road." For more information about healthy eating for children, visit chefsa.org Foods to Fuel Growing Bodies Key nutrients are essential as children grow. Curry in a Hurry Filled with fresh vegetables, healthy olive oil, and child-friendly spices, this Indian- inspired dish is sure to tantalize every taste bud at your family table. Ingredients (makes 4 servings) 1 Tbsp. olive oil ½ small white onion, chopped 2 cloves garlic, mashed 3 teaspoons curry powder 1 stalk celery, finely chopped 2 roma tomatoes, chopped 1 15-ounce can garbanzo beans, rinsed and drained ½ cup low-sodium vegetable stock 2 cups spinach, roughly chopped ¼ cup chopped cilantro Directions 1. Heat oil over medium heat. Add onion and garlic. Sauté until onion becomes clear. Stir in curry powder. Do not let the pan get too hot. 2. Add celery and stir to combine. Add tomatoes and cook until they start to break down. 3. Add garbanzo beans and just enough vegetable broth to cover the beans. Add spinach, stir, and cook until the spinach wilts. 4. Simmer about 5 minutes. Chop cilantro, turn off heat, and stir in cilantro. Serve with brown rice or whole-wheat pita bread. Nutrition Facts (per serving) Calories: 180 Total Fat: 6g Cholesterol: 0mg Carbohydrates: 25g Sodium: 270mg Protein: 9g Sugar: 6g Dietary Fiber: 9g — Recipe courtesy of Chef Maria Palma Everything for our children.™ Maria Palma 3 The Children's Hospital of San Antonio • chofsa.org Celina Parás, MSc, RD

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