A proper diet is especially important for growing children. At this level, the children’s minds are still developing and their bodies are growing fast. Without proper nutrition, a child will lack the vitamins and minerals necessary to facilitate a normal growth.

It is important to feed your children a variety of healthy meals and snacks. Avoid feeding children junk food which will only contribute to obesity and malnutrition. The occasional treat will not hurt your child, but it is not healthy to make it a regular habit.

One way to ensure that your child eats healthy at school is to make a bag lunch for your child each day. Include healthy snacks such as fruits and vegetables or a variety of nuts. Each of these snacks is high in vitamins and low in fat. They also provide your child with energy to keep their attention on school matters rather than drifting off to sleep.

Also pack a nutritious meal along with a juice box or milk box. Nutritious meals can include sandwiches along with soups. Be sure to pack your children’s meals in small portions as children tend to snack on several items at once. While there is no way to ensure that your child is not trading away their food, you are preventing them from buying school lunches which consist of mostly processed food.

Getting involved with the school can be beneficial. PTA meetings are held regularly for parents to voice their concerns with issues. This would be a good venue for bringing up the subject of healthier school lunches. More than likely, you are not the only parent who has concerns about the food being served in the cafeteria.

As children get older and graduate to junior high and high school, more unhealthy options are available in the lunch room such as ice cream machines and soda machines. Gather a bunch of nutrition-minded parents and create a plan to implement new options into the school cafeterias. While you may not see immediate results, if you keep up your campaigning and your research, eventually someone else’s kids will benefit from your hard work.

There are several ways to implement a healthy, nutritious diet in school-age children. Children need lots of minerals and vitamins in order to develop the tools necessary to facilitate healthy growth in both body and mind. Packing a bag lunch for your children is a great way to monitor what your child eats while at school. Another great solution is to get involved with the PTA and campaign for healthier school lunches. Results may not be immediate, but they will be beneficial.

#1 Edamame is a fantastic source of protein and it makes a wonderful snack. Additionally, if you buy it frozen, it only takes about 5 minutes in the microwave to prepare. This means it’s perfect for busy mompreneurs. If you love to snack and are looking for a tasty, healthy, energy boost, you can’t go wrong with edamame.

#2 Berries. In addition to providing a boost of natural sugar – so much better for you than eating candy and cookies, berries are packed with antioxidants. Antioxidants keep your immune system functioning optimally and prevent free radical damage. And if you want to really have an energy boost, eat your berries with a bit of protein. For example, a few berries with a dish of yogurt or some cheese. The protein slows your body’s absorption of the sugar and carbs in the berries so your energy lasts a good long time.

#3 Nuts and nut butters. Nuts are jam-packed with protein and healthier fats. And nut butters offer the same benefits. If you’re eating a nut butter, for example peanut butter, look for the natural peanut butters without added sugar. It may take a little getting used to if you’re accustomed to sugary peanut butter. However, you’ll adapt quickly because it tastes great – you’ll never go back to the sugary stuff again.

Nuts are an easy snack that in addition to all the protein also offers a good amount of fiber. Nut butters can be eaten with whole grain bread, crackers, or with an all-natural berry spread if you like something a little sweet. Yep, good old-fashioned peanut butter and jelly the healthy way. It’s a great source of long-lasting energy.

Nuts, berries and edamame all contain a bit of the B-complex vitamins which are essential to balancing your blood sugar. They are the key to all-day energy and help your body respond to stress. If you’re a mompreneur, chances are there are some stressful moments in your life.

Now it’s important to note that you’re not limited to these three foods if you’re looking for a bit of energy during your day. Keep in mind that a balance of lean protein and a carb will work wonders. The carbohydrate provides the energy and the protein ensures you don’t burn it all up as soon as you eat it. The protein makes sure your energy lasts.

Vitamin D comes in two major types: cholecalciferol, which is made by the skin’s exposure to sunlight and through some foods, and ergocalciferol, which is used to fortify foods and used in supplements. This vitamin is converted by the liver and kidneys into the form of Vitamin D which is used by the body.

What does Vitamin D do for your body? Sufficient quantities of it support hardening of the bones as well as aide in proper cell, nerve, and muscle function. It also acts as a hormone which allows calcium and phosphorus to be better utilized in the body and absorbed through the small intestine.

If your child doesn’t like to drink milk, a common source of Vitamin D, their pediatrician may recommend a multivitamin or a Vitamin D supplement. This vitamin is essential to help your child grow normally, as well as helping your child avoid illnesses such as rickets. Rickets is a condition where the skull is soft, bones don’t grow properly, and infants are slow to meet developmental milestones such as sitting or crawling.

Children from birth through 50 years of age need 5 micrograms of Vitamin each day, or 200 international units (IU). That number doubles until age 70, and increases by 200 IU after that. Some reports suggest up to 500 IU per day from birth up to 50 years, so you’ll want to ask your child’s doctor for their suggestion. Breastfed babies are often prescribed Vitamin D supplements as breast milk doesn’t provide enough of this essential vitamin.

The easiest and least expensive way to get Vitamin D is by spending at least 10 to 15 minutes every day in the sun. If the weather isn’t too cool, allow as much of your skin as possible to be uncovered. During winter months, however, you may need to take a Vitamin D supplement or ensure you get enough of it through dairy products such as fortified milk, cheese, and fortified cereals. You may also want to add tuna, mackerel, and salmon to your diet.

Be careful when taking supplements, though. Too much Vitamin D can lead to calcium deposits in the lungs or heart. It also plays a part in the development of kidney stones. If you’re pregnant, discuss your Vitamin D needs with your obstetrician; they will have the best advice as to whether or not you need a supplement and how much you need to take.

There is so much to learn about maintaining your own and your family’s health. When deciding what you need to know about Vitamin D, don’t forget to speak with a doctor. They will have the most current information about daily recommendations to ensure you’re getting enough to keep your body healthy.