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26 Hudson Valley Parent n March 2018 2. Vegetables. "Providing a variety of vegetables ensures chil- dren are consuming sufficient amounts of vitamins, minerals, and fiber," says Vicki Koenig, a master's level registered dietitian in New Paltz. Incorporating a "Meatless Monday" into your meal rotation is a great way to encourage the whole family to eat more vegetables in creative ways. Dawn Bennett of Wappingers Falls searches for new recipes that cater to her children's tastes. "Rather than just giving them a pile of something like cauliflower, By CAREN BENNETT B efore I became a parent, I imagined my future children gratefully accepting whichever healthy food I whipped up for dinner that night. The reality is that if my kids had their way, they would eat a bowl of Nutella for every meal. Like most parents, I want my children to get as much of the "good stuff" as possible. Diet has a direct impact on the health and behavior of our children, yet it can be challenging to know which foods they really need to fuel their growing bodies and minds. I spoke with local doctors, nutrition- ists and moms to round up a list of best foods and nutrients for children. 1. Fruit. Local mom Dr. Padma Garvey says that the number one thing she tells parents is to focus on unprocessed foods, which even applies to fruit such as apples. "Pack- aged purees or packaged pre-sliced apples may be marketed as real food, but they are still processed and contain preservatives. You are much better off preparing your own fruit," she recommends. Dr. Joseph T Malak, of Bambini Pediatrics in Poughkeepsie, suggests eating seasonal fruit for maximum benefits. "For instance, watermelon is a great food and is now available year round. But it may not be the best choice for breakfast in winter," he says. we try different recipes with a vegetable as the main ingredient," she explains. 3. Fish. "Fish contains omega -3 fatty acids which are needed for brain development and health, energy, and eyesight," explains Mark Goldhirsch, a clinical nutritionist serving the Hudson Valley. "Omega -3 fatty acids may be helpful in preventing conditions such as ADHD, allergies, asthma and other immune-related conditions." Goldhirsch suggests a little creativity to make this dish more appealing for Top 10 foods for growing bodies Fuel your little one with healthy food