Childhood is a time of physical, mental and emotional growth. During this period, nutritional needs are greater to support development and may differ slightly from the needs of adults. As parents, it is important to provide healthy options for your children and to lead by example, choosing nutrient dense foods for optimal health and growth.

Recent studies have shown that children who consume high sugar, high fat foods may be unable to perform at age appropriate levels. They may also have more behavioral problems and difficulties focusing. While children do require a higher caloric intake then a fully grown adult, the calories consumed must be from nutrient dense foods.

So what should children be eating? A healthy eating regimen includes high quality carbohydrates for their high energy levels, essential healthy fats to support their cell growth and neuromuscular system and hormone free, high quality protein sources to support cellular repair and growth.

How can you get your kids to eat healthy foods? Eat them yourself! Kids will not want to snack on celery sticks when you are elbow deep in a bag of chocolate chip cookies. Remember, monkey see, monkey do. Here are a few tips to encourage healthy eating habits:

- Offer cut veggies as a snack with bean dips, hummus, salsa and homemade flavored yogurts.

- Add Hempseed Hearts to sauces, oatmeal, homemade baked goods, or sprinkle them on salads.

- Teach kids the ABC's of essential vitamins. When you’re grocery shopping take a fruit and vegetable chart and have your child pick out two new things a week to try.

- Have your child try a new style of nuts each week as a snack, or encourage homemade trail mix. Try a mixture of walnuts, sesame seeds and dried apples.

- Don’t bring chips, cookies, etc. into the house. If there are unhealthy foods hanging around in your cabinets, your kids will be more likely to go for them.

Kids can be stubborn, you may need to expose your child to healthy foods several times before they are willing to accept it. The better the food you feed your children, the happier and healthier they will be. And, doesn’t everyone want the best for their kids?

Gone are the days when iceberg lettuce was the main attraction of the produce department. Dark leafy greens are popping up in supermarkets, farmers markets and salad bars throughout the country.

These nutrition powerhouses can prevent everything from cancer to heart disease, so why aren’t you chowing down?

Many consumers don’t know just how healthy ingredients such as kale, collard greens, Swiss chard, watercress, arugula or mustard greens are, so these nutrient packed veggies aren’t finding their way onto our plates. Here’s why and how you should eat them:

Kale – Ranked # one out of 84 veggies by the Center for Science in the Public Interest in Washington, D.C. This green is chock full of nutrients like vitamins K, A and C and calcium. Its 45 flavonoids combine antioxidant and anti inflammatory benefits that can help ward off breast, bladder, ovarian, colon and prostate cancer. It also keeps your brain sharp as you get older. Try this veggie in stir-frys, omelets and soups, or bake up some chips to snack on.

Swiss Chard – Brimming with iron, protein, folate, fiber, vitamins K, A and C. The phytonutrients in this green make it a natural anti-inflammatory and give it a pretty hue ranging from red to purple. Great for those suffering from Type II Diabetes, it can help to regulate blood sugar. This superstar can be eaten raw in salads or sautéed with garlic and olive oil for a delicious side dish.

Mustard Greens – Packed with folate, fiber, potassium and beta-carotene for your heart, calcium for strong bones and teeth, and vitamins K, A and C to fight the effects of aging and disease. Its peppery taste lends itself to salads, casseroles, or stir-frys.

Collard Greens – Not just for Southern cooking anymore. This veggie boasts beta-carotene, vitamins C and K, calcium, iron, lutein and zeaxanthin (which can reduce the risk of cataracts and macular degeneration). This delicious green offers cancer prevention, improved circulation, improved liver and kidney function and a strengthened immune system. Its high fiber content can also help control hunger. Try this all star in pasta dishes, couscous or quiche.

Arugula – A close relative of broccoli, it beats out lettuce with 8 times the amount of calcium, five times the vitamin A, C and K and four times the amount of iron. It can help defend against heart disease, osteoporosis, sun damage and some cancers thanks to fiber, folate, protein, potassium and magnesium. It’s great in sandwiches, soups, salads, pizzas, etc.

Watercress – Helps lower cholesterol, regulate blood pressure and improve fertility, mental clarity and bone health. It’s got calcium, potassium, vitamin C and isothiocyanates (anticancer photochemicals) that help prevent breast, colon and lung cancer. Try it instead of lettuce in your favorite salad.

Not that you know how special these greens are, it’s time to incorporate them into your menu and do something wonderful for your body!

Enjoy this GREEN powerhouse recipe:

Creamy Sesame Greens