Chores and Allowance

Our chore charts are hanging up and in full swing.  Our two oldest have things that they need to do each day in order to get their allowance.  This is the first year that we have actually paid them to do their tasks.  I never know when to start that, how much to pay, etc. So, if you have any advice to share, that would be great!

I have them doing things like - mowing the lawn, sorting laundry, watering the garden and shrubs, loading and unloading the dishwasher, sweeping, cleaning up toys, etc.  And helping with their 2 younger sisters.  It has been so GREAT to have them here to help.  And they are actually old enough to do the tasks well enough that I don't have to take the time to do them again after they are done (they are 6 1/2 and almost 9).

Here are a few websites I found when creating their chore charts, in case you need help or advice:
http://www.chorecharts.com/
http://www.dltk-cards.com/chart/
http://kids.lovetoknow.com/wiki/Printable_Chore_Charts_for_Kids
http://www.freeprintablebehaviorcharts.com/
http://housekeeping.about.com/od/involvingfamily/a/12tipschrcharts.htm

If you do chore charts or allowances, I have a few questions:
1.  How often do you pay them and how much? (right how we are doing $5 a week for each if they do everything)
2.  What types of chores do you have them do?
3.  How much of their allowance are they allowed to spend vs. save?

Any tips, adivce you have to share would be great.

Also, with all the kids home during the summer, there isn't much time for blogging.  I will probably only be doing one or two posts a week until September.  Hope you stay tuned!

Great Tortillas - low carb, low fat and high fiber

These tortillas are great for just about anything.  They are just 100 calories, low carb, low fat and high in fiber.  They also have 8g of protein.

One tortilla is just on the edge between 1 and 2 weight watchers points, which is awesome!  I use these for so many things - egg wraps in the morning, chicken wraps for lunch, tacos or burritos, sandwich rollups, pizza crust, homemade chips, enchilada bakes, etc.  There are endless possibilities.  They have a great texture and enough fiber (7 g per tortilla) that keeps you full for hours!  Unlike other tortillas I have tried, they stay completely in tack when you roll them up too - no cracking or breaking apart.

So far I have only been able to find them at Sam's club but the bigger grocery stores may have them too.  Hope you can find them and enjoy as well!

6 Rules of Good Nutrition

Again I can not take credit for the tips below.  They came to me in one of the subscription emails I receive but I think they are simple tips that if you REALLY make the point to follow, could make a big difference in your life.

6. Never Skip Breakfast - I am guilty of skipping breakfast or eating breakfast so late it really can't be considered breakfast.  However, I have been trying to make a point to eat something within an hour of waking lately and I think it is helping.  I feel better, more energized and I am hoping it is helping my metabolism!

5. Snack With Purpose - I find that if I plan out my snacks for the day I do much better.  Sometimes I do go for my chips and pop - that I love! But I try to limit that to twice a week and choose better options all the other days.  Here are a few of my favorites - trail mix, popcorn, carrots, celery/dip, yogurt, wheat thins/string cheese.

4. Beware of Portion Distortion -  I started using the kids plates that are divided for my lunch/dinner to help control portion size. The plates are still plenty big and it makes me think about how much I am putting on my plate as well as filling the different spots with more fruits and veggies.

3. Drink Responsibly -This one I do fairly good at - I drink water all day long and on most days I don't have any pop.  I do have coffee in the morning though.  So for the most part, I am not drinking my calories.  Well, at least not during the week.  When we do go out on a weekend and have a few cocktails the calories add up fast!  Recent studies have shown that even diet pop and the mixes that go into your water aren't that good for you either because they make you crave something sugary.  So you end up eating something not so good with your drink.  I am guilty of that.  If we don't have pop in the house, I won't have chips.

 2. Eat More Whole Foods and Fewer Science Experiments - A friend of mine was explaining to her daughter the difference between what foods are good for you and what aren't.  She stated it very simple - If you can tell me where the food came from and how it was made or grown, it is probably good for you.  I thought this was a great way to explain it and it is very true.  It isn't always easy or convenient to eat whole foods though so I like the 80/20 rule.  80% of the time I try to eat and drink well and 20% of the time I indulge a little.

1. Set the Table - I find that setting the table or at least making my plate and sitting down at the table really cuts down on how much I eat.  However, I find it really difficult to do.  It seems to be easier to just stand because someone always needs something, is getting up, spills something, etc. Setting the table also helps with family bonding.  We often go around the table and talk about what we liked about the day, etc. 

I hope these tips help you to reach your wellness goals.  I know that just talking and writing about them reminded me that these 6 simple things could help our whole family live a healthier life.

Great Tanks/Tees

I found some great layering tanks the other day at a store that I haven't been to since high school - Ragstock!  There is a store in our local mall and I was killing time with the kids while it rained this week and they had some racks of tanks that were more into the hall than in the store, so I decided to check them out.  Turns out, they were long layering tanks with both lace on the top and the bottom!  I have been looking for some of these for a while now and they were 2 for $12.00 - you can't beat that!

They also have other great layering tanks both with and without the shelf bar.  As a stated in a previous post, I hate the shelf bar and have resorted to XS maternity tanks as undertanks for layering because I hadn't found any others I liked.  Well now I have!  I also saw t-shirts in ALL colors and cuts - scoop neck, vneck, with a pocket, etc.  And, the tanks/tees have a little bit of spandex in them so they should keep their shape and wash up nicely. 

So, if you are in the market for some great layering tanks or everyday t-shirts at a GREAT price, stop in to Ragstock or check them out online as well.  I think most of them were $12 or under for 2.

Cucumber Dip - great, light summer snack

Yet another great recipe I learned about at one of my scrapbooking weekends.  This Cucumber dip is super simple, fairly healthy and a great snack!

All you need:
Cucumbers
Cream Cheese
Garlic Salt

Directions:
Peel and cube the cucumbers and try to get most of the juice out of them by using paper towels, napkins, etc.  Mix the cucumbers with softened cream cheese and add a little garlic salt to taste and you are done! 

I eat it with pretzels and have also tried it with wheat thins, both are great!  The cucumber to cream cheese ratio is up to you. If you want it creamier, I would use one package of cream cheese to 2 or 3 cucumbers.  I tend to use 2 or 3 cucumbers to 1/2 a package of the light cream cheese and it still turns out great and has amazing flavor.  When you use the light cream cheese though, the dip does get a little more runny.

ENJOY!

Ways to keep the kids busy this summer

I can't believe we are ending another school year! They seems to go faster each year. With the end of the school year comes the start of a fun-filled summer - at least that is what the kids think and want :-) With four kids all different ages and abilities sometimes it is hard to keep them all happy and entertained. So I am always looking for unique things to do with them so that we can all have fun at the same time.

This is a great book for good ole fashion fun - no TV, DS, etc. It is unplugged play. It also breaks the ideas down by age group as well as how many kids you have, etc. It is great!(Unplugged Play: No Batteries. No Plugs. Pure Fun.)

Here is a list of fun parent/child activities that I received from our school's pre-school teacher. These ideas are sure to bring happiness and entertainment to both you and your children! The list is broken down for age groups too to make it easier to find what will work for your family.

101 Quality-Time Parent Child Activities


Older Kids

1. Fly a Kite - Kites are cheap and kids love them. Stay clear of power lines and enjoy.

2. Hangman - this is a fun way to work on spelling with kids without them realizing it.

3. House of Cards - This isn’t easy, but it can be fun. It offers a good opportunity to talk with your child to get them to open up and tell you about their day at school, etc.

4. Make Doll Clothes – Use up scrap fabric from old projects or fabric from clothes you don’t want anymore. Search for patterns. Here is a nice simple pattern that I recommend. (Downloads as a PDF)

5. Beading - both boys and girls can have fun with stringing beads.

6. Macrame - knotting, weaving, etc crafts are always fun. Search for Macrame on Google.

7. Play 500 - Use any kind of ball. The thrower says “I have 50 points up for grabs.” or any number he/she wants. Then the person who catches the ball wins those points. First person to 500 wins.

8. Pickle – Set up the two bases about 20 feet apart. Select two kids to be “it”, one at each base. The other kids would divide and go to the bases. The game starts by two kids tossing the ball to each other. The object of the game is to time running from one base to the other without being tagged by the ball. If tagged then that new person is it. Any kind of ball is fine.

9. Marco Polo – water/swimming game. One person is “It.” They keep their eyes closed. They shout “Marco” and then everyone else shouts “Polo.” The person who is it tries to tag the other players by hearing where they are. Lots of fun!

10. The ABC Game - Great for in cars. Start with finding something that begins with the letter A. First person to shout out an answer get a point. Go all the way to Z. The person with the most points wins.

11. I Spy – Another car game. “I spy something Red.” Then everyone has to guess what it is.

12. Name that Tune – Hum a song and see if others can guess the name of the song. You can add this variation too: “I can name that song in 5 notes.”

13. Mad-Libs! – these are so much fun. Rainy day or in a car. This is a great one for learning nouns, verbs, and so on. And it is a riot! You can find free ones online in a pinch.

14. Conflict Games – Have children act out with you the difficulties they run into at school. By making it fun you can help kids overcome some of the conflicts that they face. Be creative.

15. Musical Glasses – fill glasses with different levels of water. Either tap with a spoon or rub the rim with a wet finger to make sounds. See if you can play some tunes.

16. Make a Soap Pal - use needle, thread and a face cloth to sew a soap holder. If you have more fabric you can sew on eyes, nose and smiley mouth too.

17. Board Games – Trivial Pursuit for Kids, Life, Clue, Yatzee, Monopoly, Checkers, and Chess are great. Remember how much fun they were? Enjoy them again today with your kids!

18. Charades - Think of a word and then act it out to have the rest of the group guess what the word it.

19. Pictionary - You don’t need the board game. Just divide into two groups. Even two people could play. You pick a word from the dictionary and then draw pictures and the others try to guess what the word it.

Younger Kids

1. Pattern Play - take different shaped and/or colored objects and line them up in a pattern. (blue block, red block, Blue, red) Then have your child figure out what comes next. Any objects will do. You can also try sound patterns like clapping, tapping, funny noises, and have your child repeat them back. If they can have them make up patterns and you repeat them back.

2. Sorting Play – 2 WAYS: 1) Gather some different objects like blocks, toy cars, stuffed animals, coins, spoons, and ask “How should we sort these?” Then ask if they could be sorted another way. 2) Have children help you with sorting real household items such as sorting laundry, silverware, toys, etc.

3. Feel and Guess – Get a bag that you can’t see through and put about 10 different objects into it. Anything will do. (spoon, keys, yarn, toys, crayon, watch, remote control, etc.) Each person closes their eyes and takes out one object. They feel it and try to guess what it is.

4. Ramp Play – make a simple ramp with a piece of cardboard or even a large book, what ever is handy. Take different objects to see how they go down the ramp. Toy cars, plastic cups, a sock, small toys. Ask child what they think will happen with each. Test it. Talk about why they are different. Have races.

5. Letter Play & Number Play – Take index cards and draw the letter. On the back you draw something that begins with that letter. Let the child color it in all the while talking about the letter and the sound it makes. For numbers write the number on one side and then that number of objects on the back such as stars, smiley faces, anything. Let child color. You can do this a few each day. It’s hard to do all in one day.

6. Tic-Tac-Toe – little kids love this!

7. Reading Books - You read. Then let the child “read” to you with the pictures. Lots of praise. Your child will be learning to love reading.

8. Sing kiddie songs -Bingo, Intsy Wintsy Spider, Five Little monkeys, Mary Had a Little Lamb, London Bridge, My Bonnie, Old MacDonald, Row Row Row Your Boat, You know all the ones. Use hand signals. Make them up if you need to. Have fun.

9. Learning About Money - teach about the different coins. Ask them what they think. Talk about the difference between spending and saving, and also how we get money.

10. Properties of Objects – discuss the properties of different objects: soft, furry, hard, rough, round, cold, warm, etc. Then go on hunts around the house for things with those specific properties.

11. Role Play – pretend games are a young child’s favorite. Pirates, Firemen, Fairy Princess, etc. You can also use this as a way to start teaching about what to say when confronted with strangers and peer pressure for things like smoking. It’s best to start when they are young, not when the peer pressure starts. Take turns playing the “bad guy” or the “tempter.” Keep it light hearted and positive.

12. Silly questions - take turns asking each other things like “Would you rather be a cat or a dog?” And don’t forget to ask why.

13. What am I? - For instance you might say “I am big and gray. I have a long trunk and I live in Africa. Who am I?” And so on. It’s like 20 questions but easier for little kids.

14. It Felt Like -after reading books to your child take it a step further and ask how they think certain characters felt in certain situations. Explore the world of feelings.

15. Bath Party - bath paints, bath toys, what could be more fun. Let your child lead the way in this playing adventure.

16. Bubbles! – make your own with water and a small amount of dishsoap and/or glycerin. Use straws or funnels for blowing the bubbles.

ALL AGES

1. Fun with Cleaning – Choose either windows (Kids love to squirt spray bottles), dusting, or tidying up. Make it fun with music, incentives (such as hiding money to be found when tidying) or prizes for getting all the windows cleaned.

2. Goopy Fun – mix 1 cup cornstarch and 1/2 cup water in a big bowl. Squish it and it become solid. Let it sit and it turns back into a liquid.

3. Bean Bag Toss – mark out squares with masking tape on the floor and make different points for each box. You can used small stuffed animals instead.

4. Baking – even young kids can help with pouring or mixing. It might be messier, but that’s part of the fun. Kids look cute in aprons too. Get a picture of your little chefs! Search Google for cookie recipes.

5. Make a pizza from scratch – Pizza dough is easy to make. Search google for recipe. You’ll need flour, yeast, water, olive oil, and salt. Once your dough is made. Add sauce, fresh mozzerella, oregano, and whatever toppings you like!

6. Make Soup or Stew – Have your child help you wash the vegetables. You chop. They dump into the pot. They pour in the water or broth. You do the meat if you’re using meat. When this soup is ready, watch your kids be more willing to eat the vegetables since they helped make the soup!

7. Pinecone Birdfeeder - Tie some string, yarn or several strands of thread to the pinecone.Take a pinecone and smear it with peanut butter. Then roll it in any kind of seeds or nuts. Tie the pinecone to a branch of a tree outside your window. Tip: hand this up in the morning so you can watch the birds come around and feed. If you hand it at night, the squirrels might get it by morning. That can be fun to watch too.

8. Make Jack-o-Lanterns – In season, search Google for Jack-o-lantern patterns. You cut the pumpkin. Be careful!!! Kids can help gut the inside and help draw the face pattern. You do the carving. After search Google for pumpkin seed recipe, and yum, you’ll have a healthy treat for afterwards.

9. Play with Blocks – It is the one toy that kids never outgrow. Join in for the fun. See where your child’s imagination will lead.

10. Dominoes - Search on google for different ways to play. Or just keep it simple and make up your own rules. Little kids might like building with them. And it’s always fun to set up the knock-down pattern.

11. Let’s play cards - Games like Go Fish, War, and Concentration are easy and fun. For young kids use a small amount of cards when playing concentration. You might want to make up your own with pictures. Just use simple symbols like yellow star, red circle, blue square, etc. For older kids you could try out Rummy. Or search google for more ideas.

12. Nature Exploration – Head to the beach, woods, a field, the mountains, whatever is close to you and begin with “Let’s listen and explore the mysteries here!” Listen, what do you hear? Look, what do you see? Smallest things, biggest things? Ask lots of questions. Be curious about Everything! Have fun. When you get home lookup things online that were burning questions for you and your kids.

13. Tent City - Grab some pillows and sheets and set up a tent in your living room. Bring snacks, play pretend (let child lead the way), play 20 questions, Sing songs, tell stories.

14. Star Gazing at Night – ask what patterns they see. Tell them about the constellations you know. What do they think of the stars. What do you think? What’s out there? How big is it? Aren’t we lucky to have these stars!

15. Visit the Zoo – The opportunities for fun, learning, and bonding are endless. Make it fun. Bring snacks and drinks and as always with outings, keep a watch on the kids’ and your own energy level. When energy starts to fade, it’s time to finish off on a good note and get home to rest.

16. Collage with Nature – go outside and collect leaves and flowers from nature that can be made into a collage. Use paint too.

17. Collage with Magazines - cut out pictures from old magazines and make some cool collages. Hang them up when done. For older kids you could try doing mosaic collages with pictures of different colors. For creative ideas search google for “collage ideas” or “mosaic collage crafts.”

18. Painting! – finger paints, brush paints, any kind. The only key here is to completely let your child express his/herself freely. Don’t guide too much except for instruction on how to use the paints. Have fun!

19. Coloring - both crayons and magic markers are so much fun. Both free drawing and coloring books. The possibilities are endless.

20. Sidewalk Chalk - pictures, letters, numbers, hopscotch games, tracing hands etc. Lots of fun!

21. Visit the Library – Suggestion: stay clear of the computers. Explain ahead of time that the visit is about finding some great books. You can read to your child right there in the library and let them pick out a ton of books to borrow. Try to go once a week or every other week.

22. Go to the Park – to make this different you might want to try a new park for a change. Take a drive and explore a new park. Bring healthy snack and water.

23. Go to the Beach – sandcastles, swimming, playing ball or frisbee, taking a walk. The beach or a lake is a wonderful place to bond and chat the day away with your kids.

24. Crafts - some fun projects to look up on Google: paper mache projects, cut & paste with construction paper, etc. Search for others based upon the materials you know you have already.

25. Create a Chart – Use this method for encouraging any behavior you’re trying to work on with a child from potty training to (older kids) putting on their seatbelts when they get in the car. Let the child make the chart with you. Let them decorate it. Their involvement raises the excitement level and ensures success.

26. Play Catch – with little kids, you can start with catching stuffed animals that are easier for them to grab onto, then graduate to an actual ball.

27. Jumping games – jumping jacks, jumprope, hopscotch, etc.

28. Mother May I – an old favorite. Everyone asks “Motherâ€? may they take so many steps. The idea is to take big steps. The first person to touch Mother wins.

29. Tag/Chase Games - always fun and good exercise for everyone involved! Try this website for several variations of chasing games: http://www.gameskidsplay.net/games/chasing_games/index.htm

30. Hide and Seek – (indoors for little kids)

31. Stamping – use all kinds of objects with paint to make different patterns, like sponges, string, leaves, forks, and more. Or you can make stamps with potatoes. Older kids can use a spoon or other non-sharp object to carve out a picture on the potato. Never let a child use a knife even with supervision.

32. Paper Airplanes! - Do a Google search to find instructions on making different kinds of paper airplanes and then see which ones fly the best! Try this site for free instructions: www.paperairplanes.co.uk/planes.php. If you want a book, I recommend The Gliding Flight by John Collins.

33. Tea Party – cookies and decaf tea! What fun! Maybe the kids can even dress up in mommy and daddy’s clothes!

34. Dress Up – Let’s put on mommy and daddy’s clothes! You be the kid. Let your kid show you how they see you! See what it’s like to be them. This can be really funny and eye opening!

35. Dance Fever – have a mini dance party.

36. Put on a Mini Play - either use a story you all know or make one up.

37. Volunteer - How about a visit to a local nursing home? Or maybe you could take an elderly neighbor on an outing with you, say to a bookstore or coffeeshop. Helping others is always a positive experience.

38. Visit a museum – science, natural history, art. Go for a drive and enjoy the day together learning.

39. Painting Rocks – Find some nice rocks. Paint with acrylic paints. Paint pictures and let them dry. If you want a shiny surface you can put a coat of clear acrylic nail polish over the paint once it has dried.

40. Have a Limbo Dance – This is best if you have a few people. Get a rope or a bar that two people can hold and each person has a chance dancing under it. Keep lowering the bar and see who wins. Play some fun steel drum or Caribbean music if you can find it. Or any kind of dancy music will do.

41. Make Me Smile – Players form a circle with one player in the middle. The middle person approaches each player in the circle and ask, “Honey, do you love me?” The person being questioned must answer, “Honey, I love you but I just can’t smile.” If s/he does smile or laugh, s/he becomes “it” and the previous middle person joins the circle. Decide whether you want to allow light tickling or just funny faces.

42. Red Light Green Light 123 – Person who is “it” says “Red Light Green Light 123″ with their back to the rest of the players. “Itâ€? person then turns around and everyone has to FREEZE. Anyone who is caught still moving by It person has to go back to the start. First person to tag It person wins.

43. Write a Story – Use any combination of paper, pens, crayons, photos, collage, to write and draw a simple story. This is something you can build on over time. It doesn’t have to all be done in one setting. Who knows maybe you can even publish this story. How about on a website?! Just use free blogging platform Blogger.com to post a new page each day.

44. Plant some flowers, vegetables or herbs – you can use an empty egg carton to start or buy some little starter containers. Once they are big enough, transplant them outside. It’s fun to grow your own plants!

If you have any fun activities or books to share, we would love to hear about them!

Where to get your vitamins

Every wonder what you should be eating to get the right vitamins and minerals?  Or why we need specific ones more than others, how they help us, etc.  This information came from a Women's Health email that I receive and it has some great information for how we can get our vitamins and minerals from real food instead of just taking supplements.

Vitamin A

What is it: A pale yellow crystalline compound also known as retinol.

Why you need it: It preserves and improves your eyesight as well as fights viral infections.

BEST SOURCES

Raw carrots (1 cup, 53 calories)

686 percent daily value

Cooked spinach (1 cup, 41 calories)

294 percent daily value

Baked sweet potato with skin (95 calories)

262 percent daily value

Cooked turnip greens (1 cup, 28 calories)

158 percent daily value

Baked winter squash (1 cup, 80 calories)

145 percent daily value

Cooked collard greens (1 cup, 49 calories)

118 percent daily value

Cantaloupe (1 cup, 56 calories)

103 percent daily value

Romaine lettuce (2 cups, 16 calories)

58 percent daily value

Steamed broccoli (1 cup, 43 calories)

45 percent daily value

Cooked green peas (1 cup, 134 calories)

19 percent daily value

Vitamin B1

What is it: Also known as thiamin. Helps cells' enzyme systems convert oxygen into usable energy.

Why you need it: Maintains your energy, coordinates nerve and muscle activity, and keeps your heart healthy.

BEST SOURCES

Raw sunflower seeds (1/4 cup, 205 calories)

54 percent daily value

Cooked yellowfin tuna (4 ounces, 157 calories)

38 percent daily value

Cooked black beans (1 cup, 227 calories)

28 percent daily value

Cooked corn (1 cup, 177 calories)

24 percent daily value

Sesame seeds (1/4 cup, 206 calories)

18 percent daily value

Oatmeal (1 cup, 145 calories)

17 percent daily value

Cooked asparagus (1 cup, 43 calories)

14 percent daily value

Brussels sprouts (1 cup, 60 calories)

11 percent daily value

Cooked spinach (1 cup, 41 calories)

11 percent daily value

Pineapple (1 cup, 76 calories)

9 percent daily value

Vitamin B6

What is it: Involved in more than 100 enzyme reactions throughout the body.

Why you need it: Helps your nervous system, promotes proper breakdown of starch and sugar, and prevents amino acid buildup in your blood.

BEST SOURCES

Banana (108 calories)

34 percent daily value

Roasted chicken breast (4 ounces, 223 calories)

32 percent daily value

Roasted turkey (4 ounces, 214 calories)

27 percent daily value

Cooked cod (4 ounces, 119 calories)

26 percent daily value

Baked potato (1 medium, 133 calories)

21 percent daily value

Avocado (1 cup, 235 calories)

20 percent daily value

Garlic (1 ounce, 42 calories)

17 percent daily value

Raw red pepper (1 cup, 24 calories)

11 percent daily value

Watermelon (1 cup, 48 calories)

11 percent daily value

Cooked cauliflower (1 cup, 28 calories)

10 percent daily value

Vitamin B12

What is it: An unusual vitamin formed by microorganisms like bacteria and yeast (and found in the various and sundry animals that ingest them).

Why you need it: Plays a key role in developing blood cells and nerve cells and processing protein. Helps protect individuals with anemia and gastrointestinal disorders.

BEST SOURCES

Clams (3 ounces, 126 calories)

1404 percent daily value

Duck liver (3 ounces, 114 calories)

756 percent daily value

Oysters (6, 250 calories)

720 percent daily value

Calf liver (4 ounces, 187 calories)

690 percent daily value

Rainbow trout (3 ounces, 130 calories)

90 percent daily value

Top sirloin (3 ounces, 160 calories)

25 percent daily value

Skim yogurt (1 cup, 137 calories)

25 percent daily value

Milk (1 cup, 121 calories)

14 percent daily value

Lean cured ham (3 ounces, 130 calories)

10 percent daily value

Hard-boiled egg (80 calories)

10 percent daily value

Chicken breast (140 calories)

6 percent daily value

Vitamin D

What is it: A vitamin present in just a few foods (but added to some others) that's also produced when UV rays hit the skin.

Why you need it: Essential to calcium absorption - without it, bones don't grow correctly and become thing, brittle, and easily broken. Also helps with the immune system and can reduce inflammation.

BEST SOURCES

Halibut (3 ounces, 160 calories)

130 percent daily value

Mackerel (3.5 ounces, 180 calories)

90 percent daily value

Salmon (3.5 ounces, 185 calories)

90 percent daily value

Canned sardines (1.75 ounces, 100 calories)

70 percent daily value

Oysters (6, 112 calories)

67 percent daily value

Shrimp (4 ounces, 112 calories)

40 percent daily value

Vitamin D-fortified milk, reduced fat (1 cup, 125 calories)

25 percent daily value

Cod (4 ounces, 120 calories)

16 percent daily value

Vitamin D-fortified cereal (1 cup, 105 calories)

10-30 percent daily value

Egg (70 calories)

6 percent daily value

Folate

What is it: Also known as folic acid. A chemically complex vitamin found naturally in foods, folate requires enzymes in the intestine to aid in its absorption.

Why you need it: Aids fetal development in pregnancy, helps produce red blood cells, prevents anemia, helps skin cells grow, aids nervous system function, prevents bone fractures, and lowers risk of dementia and Alzheimer's disease.

BEST SOURCES

Cooked lentils (1 cup, 229 calories)

89 percent daily value

Cooked navy beans (1 cup, 258 calories)

63 percent daily value

Cooked beets (1 cup, 74 calories)

34 percent daily value

Cooked split peas (1 cup, 231 calories)

31 percent daily value

Papaya (118 calories)

28 percent daily value

Mustard greens (1 cup, 21 calories)

25 percent daily value

Raw peanuts (1/4 cup, 207 calories)

21 percent daily value

Flaxseeds (2 tbsp., 95 calories)

13 percent daily value

Orange (61 calories)

10 percent daily value

Raspberries (1 cup, 60 calories)

8 percent daily value

Vitamin C

What is it: Also known as ascorbic acid. A water-soluble nutrient that acts as an antioxidant to protect us from colds and infections, cardiovascular disease, cancer, joint diseases, and cataracts.

Why you need it: Protects cells from free radical damage, regenerates vitamin E supplies, and improves iron absorption.

BEST SOURCES

Steamed broccoli (1 cup, 43 calories)

205 percent daily value

Cooked brussels sprouts (1 cup, 60 calories)

161 percent daily value

Strawberries (1 cup, 43 calories)

136 percent daily value

Orange (61 calories)

116 percent daily value

Cantaloupe (1 cup, 56 calories)

112 percent daily value

Kiwi (46 calories)

95 percent daily value

Grapefruit (1/2 fruit, 36 calories)

78 percent daily value

Pineapple (1 cup, 76 calories)

39 percent daily value

Cooked winter squash (1 cup, 80 calories)

32 percent daily value

Blueberries (1 cup, 81 calories)

31 percent daily value

Calcium

What is it: A mineral that is found in your bones and teeth.

Why you need it: Keeps your bones strong and healthy, promotes efficient function of your nerves and muscles, and helps blood clotting.

BEST SOURCES

Sesame seeds (1/4 cup, 206 calories)

35 percent daily value

2% milk (1 cup, 121 calories)

30 percent daily value

Plain or vanilla soymilk (1 cup, 70 calories)

30 percent daily value

Low-fat yogurt (8 ounces, 155 calories)

25 percent daily value

Cooked spinach (1 cup, 40 calories)

25 percent daily value

Part-skim mozzarella cheese (1 ounce, 72 calories)

18 percent daily value

Nature's Path Optimum Slim cereal (1 cup cereal with 1/2 cup skim milk, 250 calories)

15 percent daily value

Raw tofu (4 ounces, 86 calories)

10 percent daily value

Cream cheese (1 ounce, 29 calories)

10 percent daily value

Vitamin E

What is it: A group of fat-soluble vitamins that are found throughout the body.

Why you need it: Protects your skin from ultraviolet rays, promotes communication among your cells, prevents free radical damage, and lowers risk of prostate cancer and Alzheimer's disease.

BEST SOURCES

General Mills Total Cereal (3/4 cup cereal with 1/2 cup skim milk, 143 calories)

100 percent daily value

Raw sunflower seeds (1/4 cup, 205 calories)

90 percent daily value

Peanut butter (2 tbsp., 189 calories)

69 percent daily value

Kashi Heart to Heart Instant Oatmeal, Maple (1 packet, 162 calories)

68 percent daily value

Roasted almonds (1/4 cup, 206 calories)

45 percent daily value

Olives (1 cup, 154 calories)

20 percent daily value

Papaya (118 calories)

17 percent daily value

Sweet potato chips (1 ounce, 139 calories)

14 percent daily value

Cooked spinach (1 cup, 41 calories)

9 percent daily value

Blueberries (1 cup, 81 calories)

7 percent daily value

Iron

What is it: A common metal that's essential to nearly all life forms.

Why you need it: Key for oxygen transport, cell growth, and immunity.

BEST SOURCES

Chicken liver (3.5 ounces, 100 calories)

70 percent daily value

Soybeans (1 cup, 297 calories)

50 percent daily value

Spinach (1 cup, 40 calories)

36 percent daily value

Tofu (4 ounces, 86 calories)

34 percent daily value

Sesame seeds (1/4 cup, 205 calories)

30 percent daily value

Kidney beans (1 cup, 225 calories)

29 percent daily value

Venison (4 ounces, 180 calories)

28 percent daily value

Lima beans (1 cup, 215 calories)

25 percent daily value

Beef tenderloin (4 ounces, 240 calories)

23 percent daily value

Roast turkey (3.5 ounces, 220 calories)

10 percent daily value

Magnesium

What is it: A mineral found mostly in our bones, but also in our muscles. The human body is unable to produce it, so it's vital to seek out foods that contain it.

Why you need it: Helps muscles and nerves relax, strengthens bones, and ensures healthy blood circulation.

BEST SOURCES

Cooked salmon (4 ounces, 260 calories)

35 percent daily value

Raw sunflower seeds (1/4 cup, 205 calories)

32 percent daily value

Sesame seeds (1/4 cup, 206 calories)

32 percent daily value

Prickly pear (1 cup, 61 calories)

32 percent daily value

Cooked black beans (1 cup, 227 calories)

30 percent daily value

Roasted almonds (1/4 cup, 206 calories)

25 percent daily value

Cooked pinto beans (1 cup, 235 calories)

24 percent daily value

Cooked brown rice (1 cup, 216 calories)

21 percent daily value

Cooked scallops (4 ounces, 151 calories)

19 percent daily value

Cooked summer squash (1 cup, 36 calories)

11 percent daily value

Potassium

What is it: Another mineral, stored within cells to regulate muscle contraction and nerve activity.

Why you need it: Keeps your muscles strong, balances electrolytes, and lowers risk of high blood pressure.

BEST SOURCES

Baked winter squash (1 cup, 80 calories)

26 percent daily value

Avocado (1 cup, 235 calories)

25 percent daily value

Pinto beans (1 cup, 243 calories)

23 percent daily value

Cooked lentils (1 cup, 230 calories)

21 percent daily value

Cooked beets (1 cup, 75 calories)

15 percent daily value

Fresh figs (8 ounces, 168 calories)

15 percent daily value

Cooked brussels sprouts (1 cup, 60 calories)

14 percent daily value

Cantaloupe (1 cup, 56 calories)

14 percent daily value

Banana (108 calories)

13 percent daily value

Tomato (1 cup, 38 calories)

11 percent daily value

Selenium

What is it: A mineral needed daily, but only in small amounts.

Why you need it: Protects cells from free radical damage, allows thyroid to produce hormones, and protects joints from inflammation.

BEST SOURCES

Wild cooked oysters (3 ounces, 61 calories)

87 percent daily value

Cooked snapper (4 ounces, 145 calories)

80 percent daily value

Cannned white tuna, in water (3 ounces, 109 calories)

80 percent daily value

Cooked halibut (4 ounces, 158 calories)

76 percent daily value

Cooked shrimp (4 ounces, 112 calories)

65 percent daily value

Roasted turkey breast (4 ounces, 215 calories)

47 percent daily value

Broiled beef tenderloin (4 ounces, 240 calories)

40 percent daily value

Grilled portobello mushrooms (1 cup, 42 calories)

31 percent daily value

Hard-boiled egg (68 calories)

19 percent daily value

Raw tofu (4 ounces, 86 calories)

14 percent daily value

Zinc

What is it: A mineral that regulates carbohydrate metabolism and blood sugar.

Why you need it: Stabilizes metabolism and blood sugar, helps immune system when you're sick, and heightens your sense of smell and taste. Also plays an important role in male fertility.

BEST SOURCES

Broiled beef tenderloin (4 ounces, 240 calories)

42 percent daily value

Roasted lamb loin (4 ounces, 230 calories)

30 percent daily value

General Mills Cheerios (1 cup cereal with 1/2 cup skim milk, 146 calories)

30 percent daily value

Wheat germ (1 ounce, 101 calories)

23 percent daily value

Venison (4 ounces, 180 calories)

21 percent daily value

Sesame seeds (1/4 cup, 206 calories)

18 percent daily value

Pastrami (2 slices, 82 calories)

18 percent daily value

Cooked green peas (1 cup, 134 calories)

13 percent daily value

Steamed shrimp (4 ounces, 112 calories)

12 percent daily value

Nonfat shredded mozzarella cheese (1 ounce, 42 calories)

7 percent daily value