Thursday 29 July 2010


Nutritional Value Overview in MS Excel

I did a research on nutritional value while I was expecting J and having my maternity leave. It includes the nutritional requirements (daily amount requirements of protein, EFAs, vitamins and minerals) of children from 1-3 years old, children from 4-8 years old and adults. I thought I will share it :-)

Those rows line highlighted in yellow are common and favourite food of our family.

Furthermore, the following are 10 essential food for toddlers (7 recommended from and 3 from other sources). I have

1. Avocado - for the good fats it provides for brain development of children as well as lowering of bad cholestrol for adults.

2. Blue berries - nickname as "Brain berries" for its believed benefits to brain development.

4. Oats

5. Salmon - again the EFAs in the form of omega-3 is good for brain development.

6. Spinach - this is a super green vegetable known for its high iron contents.

7. Sweet potatoes

8. Yogurt

9. Walnuts - the shape of walnuts look like brain, and are nickname as the "brain nut".

10. Almonds - is a super nut containing the most nutrients

Needless to say, I have incorporated all these into J's super power breakfast on a mix-and-match rotation basis. I have to work on incorporating more blue berries into J's diet though.

These food are also good for adults. Being a working mom is a very demanding task and responsibiltiy, and I have to take care of my own nutrition. Thus, I am working on incorporating all these into the family's nutrition. But one step at a time, I will first start with J :-)


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