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How to Grow Healthy Kids

Our children’s nutrition is vital to their health and development, both in school and in sports. Teach your kids about healthy choices today to establish healthy habits for tomorrow. Set a good example by involving them in meal planning, introducing them to cooking and portion control and getting active!

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What to Eat During Pregnancy

If you’re pregnant you have probably heard the phrase eating for two. It’s true that a pregnant woman's calorie intake grows during pregnancy, but simply doubling your calorie intake is not the solution for you or your baby.

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Regardless of whether banana selfies are an effective way to protest racism, banana snacks are undoubtedly an effective way to refuel the body.

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Founded in Hawaii in 1851, Dole Food Company, Inc., with 2010 revenues of $6.9 billion, is the world's largest producer and marketer of high-quality fresh fruit and fresh vegetables. Dole markets a growing line of packaged and frozen foods, and is a produce industry leader in nutrition education and research. The Company does business in more than 90 countries and employs, on average, 36,000 full-time, regular employees and 23,000 full-time seasonal or temporary employees, worldwide.
BY Dole Nutrition News

What to Eat During Pregnancy



If you’re pregnant you have probably heard the phrase eating for two. It’s true that a pregnant woman's calorie intake grows during pregnancy, but simply doubling your calorie intake is not the solution for you or your baby. Rather you need to ensure that your diet provides enough nutrients and energy for your baby to develop and grow properly, while also making certain that your body is healthy enough to deal with the changes that are occurring.

For a healthy pregnancy, the mother's diet needs to be balanced and nutritious. Consuming a wide variety of vegetables and fruits will help ensure you both are getting all the right nutrients, vitamins and compounds you need.

Listed below are the foods and specific nutrients to keep you healthy during pregnancy, why you need them and where to find them.


Choline is essential for the normal development of your offspring's memory according to preliminary research. Found In: Broccoli, spinach, beans, cod, salmon, eggs



In one study, children whose mothers had the lowest levels of vitamin D during pregnancy were found to have thinner, weaker bones by age 9. Found In: Sunlight, canned salmon, canned sardines, nonfat milk



Adequate levels of the B vitamin folate, commonly found in vegetables, helps prevent neural tube defects like spina bifida. Found In: Spinach, artichokes, beets, asparagus, Brussels sprouts



Works synergistically with choline; babies born to women with diets highest in betaine and choline were 75% less likely to have neural tube defects in one study. Found In: Wheat bran, cereal, beets, spinach



Consumption of fruit has been associated with reduced risk of leukemia in your newborn. Leukemia is the most common cancer in children and adolescents. Found In: Blueberries, bananas, oranges, strawberries, cherries



Eating more fiber can help maintain a healthy pregnancy weight by curbing appetite and carrying away fat during digestion. Certain kinds of fiber—like bananas’ resistant starch—may help burn fat, too! Found In: Bananas, pears, raspberries, blackberries, dates



Zinc deficiency during pregnancy has been linked to certain kinds of retardation and learning impairment. Found In: Green peas, white beans, oysters, cashews



Copper deficiency can undermine collagen production, contributing to a more precarious pregnancy. It can also lead to lower levels of certain enzymes needed for infants’ brain development. Found In: Kiwi, guava, plums, potatoes, walnuts



In one study, 1,500mg of calcium a day was enough to reduce various pregnancy complications by 25%. Found In: Collard greens, arugula, navy beans, kale, nonfat dairy



Omega-3 fatty acids, commonly found in fish and nuts, have been found essential for both neurological and early visual development of the baby, and they are also important for breast milk production. Found In: Black cod, wild salmon, sardines, trout, walnuts




What can you eat if you’re feeling queasy? Try ginger! An Australian study found that it could relieve morning sickness.

Is there a way good eating can help combat nausea? Eating smaller frequent meals, otherwise known as grazing, can help level out blood sugar levels, making you feel a bit better during the day.

Bananas for Boys? Compared to those who gave birth to girls, mothers of boys consumed an average of 300mg more potassium per day. One banana contains 450mg potassium!

And just to circle back on Eating for Two, research suggests that eating right influences a child’s well-being at birth and beyond.