It is important for a mother to be able to keep up with her children and still have energy for other activities. Diet is an important part of regulating energy and maintaining good health. Getting kids to eat healthy is a task that sometimes seems impossible, but if your kids see you eat healthy, they may be more inclined to make healthier choices in and out of the home.
Antioxidants
Antioxidants protect cells from free-radical damage. Free-radicals come from environmental pollutants and radiation. Once free-radicals damage the cells, the resulting damage increases the risk of developing cancers and heart disease. Foods that contain vitamin A, C, E, selenium and beta-carotene are good antioxidant sources. Vitamin A food sources include liver, eggs, fish and cheese. Beta-carotene sources include sweet potatoes, carrots and squash. Vitamin C food sources include citrus fruit and tomatoes. Vitamin E food sources include green leafy vegetables, wheat germ, nuts and whole grains.
Dietary Fiber
Dietary fiber passes through the digestive system intact and is not broken down in the intestines like other food. However, part of it is metabolized by the lower gut. Dietary fiber maintains the health of the digestive system, regulates digestion and prevents constipation. Dietary fiber is divided into two categories -- soluble and insoluble. According to Colorado State University, insoluble fiber sources such as whole grains, vegetables and beans, help lower cholesterol.
Lean Protein
Foods from the protein food category include fish, dry beans, eggs and nuts. Having a diet that includes plenty of protein sources can provide you with antioxidants, such as vitamin E and A, and minerals, such as iron and magnesium. Protein helps build bones, muscles, cartilage and blood. In addition, protein helps build hormones and enzymes. As a mother, it is important to stay healthy to keep up with your kids, and eating a diet high in protein can help boost your immune system by providing you with the immune protector zinc.
Low-fat Dairy
Dairy products contain calcium, vitamin D, potassium and protein, which are all required for healthy bones and teeth. An adequate calcium intake can keep away osteoporosis, which tends to develop around menopause. It is also important to make sure your kids eat plenty of calcium-rich low-fat dairy products, which helps build your child's bone mass. The potassium in low-fat dairy products are needed to help maintain a healthy blood pressure.
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