Fresh Fruits and Veggies

Southern California has an abundance of Farmer's Markets.  I'm pretty sure that I could go to one everyday of the week and only have to drive 30 minutes.  I LOVE going to the Farmer's Market, so there are never too many.  On Sunday, Tom, Tommy and I decided we would go and grab a small amount of fruit and veggies for Tommy's food.  Wow, a small amount can turn into several bags really fast.  Tommy loved all of the people. He smiled at all the men and flirted with all the women. Gotta love that boy!

I wanted to make sure that we got all sorts of fruits and veggies.  It is so important to teach your baby healthy eating habits now. According to Dr. Roberts, via "Baby Love", teaching healthy eating habits now have a permanent effect on you baby.  This effect is through metabolic programming, which effects growth, immune system, intelligence and strength.  (O'Donnell & Tracy, 2010).  

I want to share some of the nutrient facts that I have found.  These are the fruits and veggies that we started Tommy on. 

Sweet Potatoes: 

      * One of the best vegetables you can eat
      * Loaded with carotenoids, vitamin C, potassium and fiber. 

      * Vitamins (1 medium baked/steamed sweet potato)

             - Vitamin A - 24,877 mg

             - Vitamin C - 28.0 mg

             - Pantothenic Acid - 0.74 mg

             - Niacin - 0.69 mg

             - Folate - 26.2 mg

       * Minerals

             - Potassium 273 mg

             - Phosphorus - 29.5 mg

             - Magnesium - 13.5 mg

             - Calcium - 6.2 mg

             - Sodium 11.0 mg

             - Iron - 0.55 mg

             - Manganese - 0.6 mg

             - Zinc - 0.3 mg

Carrots:

        * Packed with Vitamin A

        * Terrific for skin and night vision

        * Vitamins (1/2 cup steamed carrots)

              - Vitamin A 19,152 IU

              - Vitamin C - 1.8 mg

              - Niacin - 0.4 mg

              - Folate - 11 mcg

              - Pantothenic Acid - 0.2mg

              - Vitamin B6 - 0.2mg

         * Minerals:

              - Potassium 177 mg

              - Sodium - 51.5 mg

              - Calcium - 24 mg

              - Phosphorus 23.4 mg

              - Magnesium - 10 mg

              - Iron - 0.48 mg

Peas: 

         * Good source of Vitamin K

              - Maintains bone health

         * Contains folic acid and Vitamin B6

               - Heart Health

         * Vitamins

                - Vitamin A - 955.2 iu

                - Vitamin C - 22.72 mg

                - Niacin 3.23 mg

                - Folate 100.8 mcg

                - Vitamin B1 (thiamine) - 0.41 mg

                - Vitamin B6 - 0.35 mg

          * Minerals

                - Potassium - 433.6 mg

                - Phosphorus - 187.2 mg

                - Magnesium - 62.4 mg

                - Calcium - 43.2 mg

                - Sodium - 4.8 mg

                - Selenium - 3.0 mg

                - Iron - 2.5 mg

                - Zinc - 1.9 mg

                - Manganese - 0.8 mg

Butternut Squash

         * Packed with Vitamin A, Vitamin C, potassium and dietary fiber

         * 1 cup cooked

                - Calories 79.95

                - Protein - 1.82 g

                - Carbohydrates - 17.94 g

                - Dietary Fiber - 5.74 g

                - Calcium - 28.7 mg

                - Iron - 0.67 mg

                - Potassium 895.85 mg

                - Folate - 57.40 mcg

                - Vitamin A - 7,291.85 mg

Apples

         * An Apple A Day Keeps The Doctor Away

         * Excellent source of fiber

         * Helps prevent heart disease and many cancers

         * Vitamins (1 medium apple)

               - Vitamin A - 73 IU

               - Vitamin C - 9 mg 

               - Folate - 4 mcg

               - Vitamin E - 0.66 IU

         * Minerals

               - Potassium - 158 mg

               - Calcium - 9.5 mg

               - Phosphorus - 9.5 mg 

               - Magnesium - 7 mg

Peaches 

         * Packed with potassium, antioxidants, Vitamin A, Vitamin C, and beta-carotene

         * Vitamins (1 medium with skin)

               - Vitamin A - 524 IU

               - Vitamin C - 12 mg

               - Folate - 5.5 mcg

               - Niacin - 0.97 mg

          * Minerals

               - Potassium - 193 mg

               - Phosphorus - 12 mg

               - Magnesium - 6.9 mg

               - Calcium - 5 mg

Bananas

          * Rich in carbohydrates, vitamins, and potassium

          * Help with both constipation and loose stool

          * Vitamins 

               - Vitamin A - 95 IU

               - Vitamin C - 11 mg

               - Folate - 22.5 mcg

               - Vitamin B6 - 0.7 mcg

               - Niacin - 0.6 mg

               - Pantothenic Acid - 0.31 mg

               - Vitamin E - 0.67 IU

           * Minerals

               - Potassium - 467 mg

               - Magnesium - 43 mg

               - Phosphorus - 27 mg

               - Calcium - 7 mg

               - Iron - 0.4 mg 

Now, that I have let my nerd side shine through, I should probably not bore you anymore with nutritional information.  Though, I don't know that it will be the last time I put nutritional info on here. I want to make sure everyone is informed! 

Stay tuned for the Green Bean Experience!