White - First bites: superfoods for babies and toddlers
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PRAISE FOR
FIRST BITES
As a health-conscious parent, I want nothing more than to give my kids the very best foods to help them flourish. From day one, supplying nutritious and delicious superfoods will help create lifelong habits. Dana is a master, and Ive trusted her expertise not only for my own books, but also in the foods I prepare in my own home. First Bites is a first choice for your infant or toddler.
MARIO LOPEZ
This accessible, sensible, and thoroughly modern take on nourishing your little one has just become my go-to baby gift for any new mom. These are tips and recipes befitting a new generation of healthy yet adventurous eaters. What a brilliant concept: baby food that isnt just nutritiousbut also just plain delicious.
KELLEY HEYWORTH, editor of happyhealthykids.com
Cooking creative, healthy meals for babies and toddlers can pose a challenge for busy parents. Dana does a wonderful job presenting easy tips and enticing recipes... I will be giving a copy of First Bites as a gift to my expecting friends and family members. Its a must-have book for every parent!
TOBY AMIDOR, MS, RD, author of The Greek Yogurt Kitchen and columnist for Todays Dietitian
First Bites is a must-read for busy, health-conscious parents. Dana Angelo White not only explains exactly what you should feed your baby and why its important, but she shares simple, delicious, and nutritious recipes that will make you excited to start cooking.
DR. KELLY McNELIS, New Leaf Wellness
This book is so perfect for new parents. And theres no better person to write it than registered dietitian Dana White who is not just a nutrition expert, but a mom of two herself... My only complaint is that it wasnt available when I was a new parent trying to figure out the confusing world of feeding my own kids smart fuel for their growing bodies.
CHRISTOPHER R. MOHR, PhD, RD, owner of MohrResults.com
A PERIGEE BOOK
Published by the Penguin Group
Penguin Group (USA) LLC
375 Hudson Street, New York, New York 10014
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penguin.com
A Penguin Random House Company
Copyright 2015 by Dana Angelo White
Penguin supports copyright. Copyright fuels creativity, encourages diverse voices, promotes free speech, and creates a vibrant culture. Thank you for buying an authorized edition of this book and for complying with copyright laws by not reproducing, scanning, or distributing any part of it in any form without permission. You are supporting writers and allowing Penguin to continue to publish books for every reader.
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Library of Congress Cataloging-in-Publication Data
White, Dana Angelo.
First bites : superfoods for babies and toddlers / Dana Angelo White, MS, RD, ATC.
pages cm
A Perigee Book.
ISBN 978-0-698-17946-2
1. InfantsNutrition. 2. ToddlersNutrition. 3. Baby foods. I. Title.
RJ216.W596 2015
641.300832dc23 2014040028
First edition: February 2015
The recipes contained in this book have been created for the ingredients and techniques indicated. The publisher is not responsible for your specific health or allergy needs that may require supervision. Nor is the publisher responsible for any adverse reactions you may have to the recipes contained in the book, whether you follow them as written or modify them to suit your personal dietary needs or tastes.
While the author has made every effort to provide accurate telephone numbers, Internet addresses, and other contact information at the time of publication, neither the publisher nor the author assumes any responsibility for errors, or for changes that occur after publication. Further, the publisher does not have any control over and does not assume any responsibility for author or third-party websites or their content.
Most Perigee books are available at special quantity discounts for bulk purchases for sales promotions, premiums, fund-raising, or educational use. Special books, or book excerpts, can also be created to fit specific needs. For details, write: Special.Markets@us.penguingroup.com.
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F rom the moment your child is born you want to give them the best of everything. Every parent wants to provide nutritious and delicious things for their little ones to eat; the tricky part is deciding which foods are best and how to prepare them in a realistic amount of time. With so much conflicting nutrition info out there, parents can (and do) drive themselves bonkers, trying to make healthy choices.
By four to six months of age it is time to start introducing solids to your infant. From then on your goal should be to offer a wide variety of foods they will enjoy, while providing the nutrients they need to grow and thrive. However, many parents are often unsure of how to balance the right kinds of proteins, carbohydrates, healthy fats, and vitamins and minerals vital for proper growth and development. Plus, finding the time to prepare healthy meals can seem overwhelming, especially for new parents.
Recent nutrition research has found that most children fail to meet the recommendations for important nutrients like calcium, vitamin D, protein, fiber, and iron. According to the Academy of Nutrition and Dietetics, less than 50 percent of toddlers ages two to three consume the recommended daily amount of fruits and veggies. More surprising is a 2012 survey of parents that found that most had never received advice on feeding their toddlers. This lack of knowledge can have long-term effects on young growing bodies and minds. A study published in October 2013 discovered that poor nutrition during the first five years might also lead to behavioral problems.
I created First Bites with health-conscious parents in mind. I hope you can use this book as a quick and easy reference guide that you can keep on hand to whip up tasty and nutritious meals in no time. Family-centric recipes featuring fifty astoundingly nutritious and delicious superfoods are designed to help foster healthy eating habits and create a diet filled with fresh, minimally processed foods that are just as delicious as they are healthy. In this book, fruit and veggies take center stage in new and exciting ways, yet you will also learn to create healthy spins on classic kid favorites like mac and cheese, pizza, chicken fingers, and cupcakes.
WHATS A SUPERFOOD?
Superfood is an abused term. Some less reliable sources on nutrition lead people to believe that any food dubbed super is magical, and one bite will cure anything. My definition is much different. For a food to reach super status, it must be delicious, beautiful, unprocessed, and bursting with nutrients. Bananas and brown rice are obvious super choices, but exposing tiny palates to more unique foods like quinoa and bison also offers a plethora of good nutrition plus some exciting flavors and textures to explore. My list of fifty foods represents a well-rounded group that is affordable, easy to find, and filled with the nutrients that growing bodies need more of. Incorporating these whole foods into your household will help promote growth, energy, strength, and brain power.
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