Nutrition 101

What are Macronutrients?
• Macronutrients are required components of food which supply your body with calories. There are 3 main macronutrients, and together they provide you and your baby with a balanced diet. In the first 5 years of life, when brain development is at its peak, it is important to supply babies and children’s diets with more good fats.

Good Fats

Listed below are some examples of each macronutrient.

Good Fats:
• Avocadoes
• Raw nuts
• Wild Salmon
• Olive oil
• Coconut oil and milk
• Flax seeds and Flax oil
• Nut butters (but not peanut butter, because peanuts are actually a legume and this type of fat is highly inflammatory to the body)

Wholesome Carbohydrates:
• Fruits
• Vegetables
• Whole grain cereals/ breads
• Sprouted cereals/breads
• Brown rice
• Quinoa
• CousCous
• Buckwheat
• Oatmeal
• Whole wheat pasta
• Sweet potatoes
• Whole grain crackers

Lean, Quality Protein:
• Wild Salmon
• Cold water fish
• Buffalo
• Organic chicken
• Organic eggs
• Organic Tofu/soy
• Lentils/legumes
• Plain yogurt

What are Micronutrients?
• Micronutrients are components of food which are required but do not supply calories. These are nutrients such as vitamins and minerals.

What are phytochemicals?
• Phytonutrients are components found in fruits and vegetables which have been proven to enhance immune function (as measured by T-cells, cytokines, B cells and NK cells). Remember from the “Sugar and Our Children's Health” article, that sugar will actually depress the immune system.

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