It’s important for every child to eat a balanced diet that includes healthy meals. Young athletes need to eat the right mix of foods to support higher levels of activity, but that mix isn’t necessarily different from the normal healthy diet. KidsHealth.org, part of The Nemours Foundation's Center for Children's Health Media, states that “eating for sports should be an extension of healthy eating for life”.

Put an end to the squabble over getting your kids to eat their vegetables once and for all! Here we offer 15 fresh ways to get your kids to try — and like — their veggies.

15. Cut carrots, cucumbers, and radishes into fun shapes (thin sticks, circles, triangles) and provide a healthy dip for the kids (such as a ranch seasoning mixed with low-fat yogurt instead of mayo).

14. Make homemade soup — toss in tons of vegetables such as carrots, broccoli, squash, even cabbage.  

13. If your kids won't eat raw veggies, try sautéing, grilling or roasting them with a little high quality olive oil for flavor and a healthy amount of good fat.

When your kids bite into a juicy orange segment or nibble on dinner’s steamed broccoli, they are increasing their intake of vitamin C – one of the body’s most needed nutrients. Though vitamin C is essential for adult health, it is especially significant in the health of your children. Here is why vitamin C rich foods are so important in your children’s diet and how to ensure they are getting enough.

Role of vitamin C in the body

Vitamin C, also called ascorbic acid, is a water soluble vitamin found in fruits and vegetables, that is key in your children’s growth and development.

Vitamin C, one of the most potent antioxidants (link to Motts article on antioxidants), is necessary for collagen to form in your children’s bones, cartilage, muscles and blood vessels as well as ensure a healthy immune system and wound healing. In addition, adequate vitamin C intake helps your children’s bodies absorb the mineral iron, which is essential for red blood cell function.

To keep your family healthy, you should try to reduce their intake of refined sugar, replacing it with healthier options. Though everyone loves sweets, over-consumption of sugar can lead to weight gain and other health issues

Foods and drinks containing large amounts of refined sugar, such as sodas, cereal, candy, cakes and other desserts, offer a lot of empty calories without many healthy nutrients. Over-consumption of high-sugar foods over a period of time can lead to obesity, diabetes and a number of other problems. Additionally, sugar can cause fluctuation in moods (hyperactivity and then crashing), as well as the formation of plaque, cavities and tooth decay.