Frozen Yogurt with Cashews and Walnuts
Plain low-fat yogurt is an excellent source of calcium; an eight-ounce cup fulfills 45 percent of the RDA and has protein for the immune system. Low-fat or nonfat frozen yogurt might not have all the benefits of regular yogurt, but it tastes great and it's a much better alternative than ice cream.If your kids like nuts, sprinkle on some cashews and walnuts. Most nuts contain high amounts of iron, zinc, and magnesium and the fat is mostly unsaturated. It's good to eat fresh, plain nuts, not salted.
Teens love carbs, especially pasta. Get in the habit of buying whole-wheat pasta instead of white pasta. It has twice as much iron, more fiber, vitamins, and minerals than regular pasta.Pasta is best topped with fresh tomato sauce. Tomatoes are a good source of beta-carotene, vitamins C, and E, and they're rich in lycopene, an antioxidant that helps prevent heart disease and cancer. Lycopene is actually more rich in a tomato sauce than it is in raw tomatoes. For added flavor, mix some garlic into the sauce or add some to toasted bread.
Kids tend to experiment with vegetarianism in their teenage years. But that doesn't mean you need to worry about them missing the nutrients found in meat or fish. Hummus, a chickpea puree, is a common vegetarian spread with lots of iron and magnesium. Spread some on whole wheat pita bread and it'll make a satisfying snack or lunchtime food.
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