Healthy Living Reality

Author: Natalie

  • Winter Break Reality: Balancing Work, Kids, Holidays, and Rest When School Is Out

    Winter Break Reality: Balancing Work, Kids, Holidays, and Rest When School Is Out

    Winter break is starting – and somehow, the thought of schools being closed for three weeks isn’t as exciting for me as a parent as it was for me as a kid. There is still a lot to be excited about, such as the end of Hanukkah and extra time with a kid who isn’t burdened with homework, spelling tests, and maximizing his Friday Free Time in third grade. 

    But many parents may agree with me that a break from school leads to personal challenges. It can be hard to juggle parenting, working, health, and, often, expectations around holidays. At the same time, this is theoretically the time of year we’re supposed to recharge for the year to come. 

    I don’t have a solution for getting all my work done, entertaining my child while keeping him from watching a screen, staying active, attending all holiday events, and starting the new year feeling rested. If that’s your idea of a successful winter break, I don’t know how to get you there. But if you’re like me in setting more realistic goals for a successful break, keep reading for strategies.

    Double Duty on Winter Break

    As a single working parent, I am facing three weeks of working while my son is home from school. For me, that translates to 11 working days and 4 vacation days (Christmas Eve, Christmas Day, New Year’s Eve, and New Year’s Day). That leaves 11 work days for me to parent an active boy in the home while meeting work deadlines. 

    The idea of spending more time with my son is nice. He’ll be more relaxed without feeling pressure that he puts on himself when school’s in session to behave well, follow directions, study hard, and do his best. He’ll love extra time with his grandparents (my parents). These will hopefully translate into more pleasant time with me – and he is wonderful company when he’s in a good mood! 

    But it’s tricky getting work done when he’s around. The only way I’ve found to concentrate on work when he’s at home is to let him watch a device. It’s not healthy for his body or mind, and it makes me feel guilty. So, it’s time to juggle. 

    • Which work-related tasks can I complete while talking to him – that is, which tasks don’t require full attention?
    • Which tasks can I squeeze in if we go to the park and I can get him to play for a few minutes by himself – for example, is there anything I can work on using my phone, and can I do any thinking while we’re walking to the park so that if I have a few minutes to work while at the park, I can type furiously?
    • What tricks can I come up with to have him do some sort of task on his own before he starts watching YouTube?

    It’s tough – but thankfully, there are fewer meetings at work, so I can mostly focus on doing essential tasks. 

    Keeping Kids Happy: Benefits and Compromises

    The obvious benefit of schools being closed is getting to spend more time with my son. There are sides of my son and parts of his day that I don’t usually get to see. I get to see his more relaxed self that’s not thinking about homework or who gets to be up first in kickball or whether he’ll get to have two pieces of pizza instead of just one at lunch. I love his excitement for things like upcoming holidays and extra time with my parents.

    On the flip side, there’s more time to fill. It’s harder to keep him away from a screen, especially if I don’t feel like spending all day, every day focused on him – or if I simply can’t because of work or other priorities. 

    One of my main strategies for keeping my son content, getting my essential work done, and staying a little bit sane are to define the time periods. Here are some examples. 

    • Quality time together: If we’re dedicating time to each other, I make sure we’re doing something that involves interaction or focus. For example, we can play cards together, play catch or another sport, or do an art project. 
    • Relaxed time at home. We may be in the same room, but I’ve let him know that he can enjoy his free time and activities, and I will be doing mine. We may talk periodically.
    • “Alone” time. There may be times when I need to concentrate, such as if I am writing a piece or doing calculations. I ask my son to wait for a few minutes before talking to me. I try not to do this too much when he’s home, but sometimes it’s necessary. 

    Holidays with Kids: “Good Enough” Is Probably “Great”

    Kids love special occasions. They bring their own joy, excitement, and ideas. While you may have an image of a “perfect” holiday, keep in mind that whatever happens on the holiday will probably be great in their eyes. 

    It probably doesn’t matter what you make or do together – as long as it’s pleasant, it serves the holiday purpose.

    Here are a few ways to support holidays that are easier on parents and magical for kids. Keep in mind that all children and families are different, so adopt these tips to fit your own situation. 

    • Involve them in holiday prep, from decorating your home’s interior and exterior, to wrapping gifts, to mixing batter for cookies. If their “help” slows you down too much, give them tasks that are separate from yours, like placing spoonfuls of batter on a baking pan while you mix the batter for the next batch of cookies.
    • Let them lead, even if they do it differently than you would have done it. For example, let them create a holiday playlist that has very little to do with the holiday you’re celebrating, choose a gift that you wouldn’t have chosen for that person, or distribute Valentine’s Day napkins at a Christmas dinner. They’re participating and feeling included and loved, and that’s what’s important. 
    • Give your children jobs. They may be the event photographer, DJ, escort for guests, set-up crew, or all of those. Kids tend to rise to the challenge, especially if they get to tell guests how important their jobs are. 
    Let your children be leaders and experts – even if they want to show you that they learned dreidel in school, but you’re not Jewish!

    As much as possible, be a good role model. Be happy and accepting. Express gratitude and excitement when you receive a gift. Show how much fun you have when you select the perfect gift to give. Above all, make it clear that you are pleased with the holiday, and thankful to be with your family. 

    Resting Up for the New Year

    How can you rest with work, parenting, and holidays happening all at once? It’s important to give yourself a mental break. Cut yourself slack on things like rigid schedules, perfectly balanced homemade meals, and screen time for your kids. If they skip a chore, let it go. Arguing with them may take more effort than it’s worth. Simply telling yourself that it’s okay to loosen up for a couple of weeks can make a huge difference in the amount of stress you feel. 

    For some physical rest, delay or skip non-essential tasks. Clean the house less often, let holiday decorations stay up for a few extra days or weeks (except for a potentially dangerous dried-out Christmas tree, which can be a fire hazard). Wear casual clothes instead of dressing up, and limit your planned commitments. Cutting a few corners here and there can add up to a well-deserved break. 

    Holidays can be both magical and difficult for parents, but you can take steps to get what you need while your children are out of school. Set your priorities, do only what’s necessary to accomplish the bare minimum, and maintain a positive attitude. You can start the new year feeling closer to your kids, refreshed, and on top of things at work.

  • Eat Well and Keep Moving: Simple Parent-Tested Tips for Healthy Living During Winter Break

    Eat Well and Keep Moving: Simple Parent-Tested Tips for Healthy Living During Winter Break

    Winter break brings a different pace to family life as schools close and schedules change. Childcare duties increase and holidays may bring extra responsibilities, but working parents may not have much time off. Minds and bodies still need care, so it’s a good time to take a practical and creative approach to staying healthy. 

    In winter weather, amid holiday cheer, and with tired, bored, or excited children, it can be even more rewarding to cling to healthy habits. Here are tips for staying active for parents and kids, eating healthy without excess costs or fights, getting outside time in any (safe) weather, and hydrating for health.. 

    Keeping Parent and Child Active During Winter Break

    Staying active is imperative for physical and mental health, but it can take extra planning during winter break even if it’s a habit during other times. During these weeks, we can be busier, schedules can be different, and weather can be rainy where I live. However, we can overcome these challenges with prioritization. Bodies need to move!

    Fortunately, I’ve been running for almost 30 years. It’s enough of a habit now that I know it’ll get done during break, too. It’s built into my day, from making sure I go to bed early enough to be rested by morning run time, to having child care lined up every morning, 6 days a week. 

    It takes a bit more thought to make sure my son gets enough exercise. He’s not lazy – he’s the opposite of it! – but it takes more planning to get him active than for me to run. When school is in session, he walks to and from school, plays a bit at recess and lunch, and plays for hours in the afterschool care program. 

    On break, here are some ways he stays active most days.

    • Yardwork and gardening with my parents at their house in the mornings while I run and take “me” or work time.
    • Various ball games with my parents in their backyard, including football, soccer, baseball, and creative variations of these. 
    • Walks and bike rides with me to any destination I can think of to make him interested enough to come alone without too much protest. A park, a store, the library, and a bus stop or metro station are common destinations. 
    • Walking to the park (about 15 minutes each way) for kickball, catch, or football.
    With the right gear, kids can get plenty of outside time in most kinds of weather.

    Rainy day options include these.

    • Dressing properly, mentally preparing to be cold and wet, and playing outside in mud and puddles with the thought of a warm shower and dry clothes when we come inside.
    • Going to our building’s underground parking garage for roller skating, a game of catch, or various other adventures. 
    • Playing in our building’s rec room/gym.

    Healthy Eating for All During Winter Break

    Health eating for the family can be challenging during winter break. Depending on your child’s habits and location, you may be used to schools providing milk, breakfast, lunch, and snacks. During break, you’re responsible for all food and beverages. It may be an extra responsibility for you, but see if you can turn mealtimes into a chance to spend more time together that you don’t get when your child eats lunch at school. 

    Thankfully, most kids prefer simple, familiar meals, so take advantage. Plain whole-wheat pasta with marinara sauce, chicken or parmesan cheese, and a piece of fruit can be a balanced, easy, and welcome dinner, for example. For lunch, try items as simple as PB & fruit sandwiches on whole-wheat tortillas. Don’t sweat it!

    Here are some tips for healthy meals for everyone. 

    • It’s okay to repeat meals. Kids often love repetition. 
    • Keep serving vegetables and fruit at most meals. 
    • Try these ideas for healthy breakfasts, lunches, dinners, and snacks. 

    Take shortcuts whenever you can get away with it to make healthy eating easier. Here are some examples. 

    • Make double or triple batches so there are leftovers to eat the next day or two. 
    • Use frozen foods like fish fillets, chicken tenderloins or breasts, vegetables, and berries to reduce pressure to shop frequently. 
    • Stock up on easy-to-use nutritious panty items like whole-wheat pasta, plain instant oatmeal, canned tomato sauce, peanut butter, and mixed nuts.
    • Make soups, stews, and casseroles with vegetables and lean proteins. They’re easy to make and easy to freeze.
    • Sandwiches are just fine for meals – use whole-grain bread, peanut butter or low-fat cheese, and a side of fruit or vegetables. 
    Whole-wheat spaghetti, turkey meatballs, marinara sauce, and parmesan cheese: dinner is ready!

    Holiday treats can feel stressful if you’re worried that your kids will eat too much fat and sugar or replace nutritious foods with holiday treats. To reduce anxiety and avoid fights, I suggest letting your kids eat treats at holiday events and parties. 

    Support healthy eating the rest of the time by having healthy foods in the home. Have healthy snacks always available so hungry kids will eat healthy, and keep your children eating at the table, not while watching a screen. In other words, have foods like fresh grapes, grape tomatoes, string cheese, and plain popcorn in the house, and keep chips, cookies, and candy out of the house. 

    Outdoor Time in All (Safe) Weather

    Did you know it’s okay to be outside in most weather? And that it has a wide range of benefits? Here are some reasons why it’s important to be outside. 

    • Getting natural light helps you sleep better because it helps your body set its natural circadian rhythm to be awake during the day and sleepy at night.
    • Being outside counts as being in nature, even if the only bit of nature you can see is a sliver of sky or a weed growing from a crack in a sidewalk. Nature improves mood and health. 
    • Being outside encourages movement because there’s more space. 

    It’s usually safe to be outside in winter except in any of the following conditions. 

    • The temperature with wind chill (“feels like”) is under 0°F (-18°C). 
    • There is a blizzard or whiteout conditions. 
    • Freezing rain or excessive ice makes the ground slippery. 
    • Thunderstorms are in the area. 

    For cold weather, be sure to layer up and watch for signs of hypothermia or frostnip. A warm jack like a lined puffer jacket can be a great outer layer for kids and adults. Add a hat and gloves or mittens for more warmth. 

    If it’s raining, but not freezing rain or with high winds, dress well and enjoy the puddles in the rain! A stylish and functional pair of yellow boots can keep kids happy and splashing. Kids seem to love umbrellas, too. Wear a waterproof rain jacket, and adults and kids alike can get some fresh air before coming indoors for a hot shower and some soup or tea.

    Hydration

    It’s easy to forget hydration, but it can help everyone’s energy and mood. Remember to drink often, even in cold weather. Kids are especially likely to ignore or miss thirst cues. 

    Any of these are good options. 

    • Water
    • Herbal tea
    • Broth
    • Tea with milk, which is an especially good choice for adding protein and calcium
    Make hot decaf coffee or tea with milk together for family time, hydration, and fun.

    It’s okay to relax during vacation, but it’s also a good idea to stay healthy. A bit of planning can make it easier for you and your family to be active, eat well, and feel better so you can get more joy from the season.

  • Nutritionist-Approved Tips to Get Your Picky Eater Try New Foods with Less Stress

    Nutritionist-Approved Tips to Get Your Picky Eater Try New Foods with Less Stress

    If you’re frustrated that your picky eater won’t try new foods, you’re a pretty normal parent. Picky eating affects 1 in 5 children – or more, when you consider that some kids go through phases of picky eating. It can lead to worries on your part that your child may not get needed nutrition, and it can cause stress at meals. But you can manage the situation with less stress, begging, and worrying. 

    As with many health behaviors, small changes and consistency are key. We’ll go over patterns in picky eating, causes, and concerns. Then we’ll get to strategies for overcoming it as a team. The result may be a kid who’s more adventurous with foods, and a parent – you! – who’s calmer and less stressed. This post has a brief overview, and we’ll dive deeper into each topic in future posts. Let’s go!

    Remember to ask your child’s pediatrician if you have any concerns about behaviors, eating behaviors, or nutrition. 

    What’s “Picky Eating?”

    Picky eating is also called choosy eating, fad eating, and choosy eating, according to an article in Appetite. Kids with picky eating may refuse new foods, only eat a limited variety of foods, or have very strong food preferences. Signs that picky eating can be a problem include:

    • Your child only eats 10-15 “safe” foods.
    • Your child gets upset if a new food is on her plate.
    • Meals become battles over food choices.
    • Your child avoids entire food groups, such as vegetables or dairy products.

    These are warning signs, though they don’t automatically mean your child has a nutritional problem. 

    Balancing “Safe” Foods with “New” Foods Consistently

    You need to give your child a variety of new foods to expand the variety of foods they’ll eat, but it’s important to do so gradually. At the same time, keep “safe” foods as the main foods on their plates to avoid pressuring them. 

    Give Them Healthy Options

    Some picky eaters are picky because they can be. That is, they consistently have access to specific types of kid-favorite foods, like bagels, cereal, pasta, chips, and pizza. Not surprisingly, they refuse to eat other types of foods, like vegetable stir fry, fish, and yogurt. 

    It’s important to remember that kids will eat when they are hungry enough. If your kids are always given the chance to fill up on cookies, fries, and ice cream, they will. If your kids are hungry and are offered nutrient-dense choices like fresh fruit, vegetables, and beans, there’s a good chance they’ll start to enjoy those foods more. 

    By now, I’ve learned to carry fresh fruit with me along with other snacks for my son. I offer the fruit first because I found that if he eats other snacks first, he’ll refuse the fruit. Once the fruit is eaten, he’s welcome to other snacks. 

    Tangerines are kid-friendly and nutritious. Try serving fruit before other snacks to add variety.

    Keep It Low-Key

    This tip may be hardest to follow because it’s telling you to act exactly opposite to the way you may be feeling. You may be desperate for your child to eat something new and for meals to pass without a fight, but that’s more likely to happen if you play it cool. 

    Simply serve the meal or snack, including small amounts of new or varied foods, without putting pressure. Make one meal for the whole family, making sure to include enough “safe” foods for your kids to feel comfortable. Remember that you’re a role model and your children are always watching you. If you eat and enjoy new foods, they will understand the concept, and likely eventually do the same. 

    Keep Things in Perspective

    Remember that most kids in the US are not at risk for severe malnutrition. Talk to your children’s pediatrician if you’re concerned. There may be options for supplemental energy or protein shakes, or for multivitamin and mineral supplements, to prevent specific deficiencies. If your child’s doctor is reassuring that your child is not in imminent danger due to food patterns, try to relax. Things will fall into place eventually. 

    Repeated Exposure Helps

    An unfamiliar food starts to become familiar if children keep seeing it on the table and on their plate. Consistently offer the new food, keeping in mind that it can take dozens of tries for a taste test to happen, and dozens of taste tests before your child actually likes the food. Just like with most other aspects of parenting, it takes patience. 

    If your child likes plain pasta, try adding a bite of tomatoes for a few weeks.

    Introduce the Food in a Personal Way

    Say matter of factly what the food is and what it tastes like. If possible, tie that food or ingredient to something they enjoyed in another setting. My son, for example, has learned to love sushi and taste spicy foods because his friends do both of those. 

    Give Your Kids Ownership

    Let your kids decide how to eat new foods. For example, if your target food is tomatoes, give them choices. Grape tomatoes for snacks, cherry tomatoes on skewers with mozzarella, sliced tomatoes in sandwiches, canned tomatoes, sauce on pizza, and sauce on pasta are all different ways to enjoy tomatoes. Let your child choose his favorite textures, flavors, and accompaniments. 

    For example, my son thought he didn’t like basil until he tried it from his school garden. Since then, he enjoys it because it’s personal to him – and his first choice for eating it is in pesto, which is how he ate it at school (read about it here).

    Pizza is one vehicle for healthy ingredients. Load it with tomato sauce and cheese for veggies, protein, and calcium.

    How Long Will It Take?

    It depends, but it can take a while! After several weeks, your children may be more willing to smell or taste a new food. Within a shorter timeframe, you may be able to have fewer mealtime fights if you keep it relaxed and stop pressuring your children. If it gets to the point where things are getting worse or you’re feeling out of control, seek help. 

    Stay tuned for future posts going into more depth on managing picky eaters, keeping worries down, and introducing new foods without food fights. 

  • How I Get My Son to Eat a Variety of Foods – Try These Top Tips with Your Picky Eater

    How I Get My Son to Eat a Variety of Foods – Try These Top Tips with Your Picky Eater

    Are any of your kids picky eaters? If you’re a parent of a picky eater, you’re not alone. About 1 in 5 kids in elementary school are picky eaters. But take heart. Picky eating can be frustrating, but it’s not likely to become a health crisis. Plus, there are things you can do to help your child overcome picky eating. 

    Here’s how I try to get my son, age 8, to eat a variety of foods for a balanced diet while I stay calm. As a nutritionist and single parent, here’s what I use. These tips, backed by expert recommendations and experience.

    Spoiler alert: it’s probably going to turn out just fine. 

    Most important is to keep eating times lighthearted and enjoyable.

    Tip: Have Healthy Foods Nearby

    I’ve seen countless parents tell me their children are picky eaters, but I also see them offering their kids junk food. Once I went with my son to his friend’s house for a playdate. The child had been labeled a “picky eater.” There was a tidy kitchen, with a pizza box on the counter. That afternoon, the boys ate from that pizza box, and served themselves ice cream and soda from the freezer and fridge. 

    I wonder whether the child would be more likely to eat other foods if other foods were more available and appealing than the pizza, soda, and ice cream at that house. What if there were grape tomatoes on the counter, cheese sticks and grapes in the fridge, and peanuts in the pantry? Might the child be more prone to eating those nutritious foods? 

    Tip: Prioritize Hunger at Meals

    I know several children who always seem to be eating when I see them. Their parents tell me that they’re fussy eaters and don’t eat foods like vegetables, fruit, and dairy products. 

    Kids will eat when they’re hungry. They may appear to be bottomless pits when it comes to snacking, but if they eat too many snacks, their appetite can disappear at mealtimes. That leaves them low on nutrients and variety if their typical snack foods are crackers, chips, and granola bars. 

    Try to offer more nutritious snacks first, like berries, tangerines, baby carrots, and unsweetened brown rice cakes. If they’re that hungry, they’ll eat. If they’re not that hungry, there’s no need to encourage snacking on sugary or fatty snack foods. 

    Tip: Keep Portions Small

    I’ve made the mistake of serving my son oversized portions. He ends up eating none of what I served him, even if it is something he loves. It turns out that he’s intimidated. 

    Offer small portions of a variety of nutritious foods and see what kids choose!

    Keep portions small so kids feel that they are manageable. Even if the plate looks underfull to you, it can look more welcoming for kids. Plus, you can always serve more if they want. 

    Tip: Introduce New Foods Gradually

    Keeping portions small is even more important when introducing new foods. Start with an almost imperceptibly small amount. For example, if your child only likes plain white pasta, try mixing in a teaspoon of tomato sauce before serving it. It will be almost impossible to taste. Gradually increase the amount over weeks.

    Sticking with the pasta example, you can expand a kid’s love for plain pasta to a tolerance for whole grains. Swap about an eighth of their pasta for whole-wheat pasta. Over the course of weeks, gradually increase this amount. 

    The point here is for the child to realize that she can tolerate, and maybe even enjoy, the new food. 

    Tip: Let Your Kids Take Charge

    Many kids love having control. It makes sense, since adults make most of the decisions that affect their lives, from when to get up, what clothes are available to them, what they do during the day, and what they can watch on a screen. Give children control of something fun, personal, and important – their food!

    Let your kids bring a friend to the meal to help them eat a variety of foods.

    The sky isn’t quite the limit (I’m not suggesting that you let them choose an ice cream sundae for dinner with cupcakes for dessert). Try letting your kids work within guidelines that you set. For example, tell them they can choose a vegetable, a fruit, a grain, and a protein for dinner, and see what they come up with. 

    Here are some examples: 

    • Whole-grain pasta with marinara sauce, a yogurt, and strawberries
    • A whole-grain bagel with peanut butter, raisins, and a V8. 
    • Plain Cheerios with milk, a banana, and a squeeze pack of fruit-veggie mix. 

    A variation is to let your children choose from a menu that you provide. The more control they have, the more they are likely to eat what they choose. 

    Tip: Model How You Want Them to Eat

    When you are eating from the pizza box on the counter, what do you think your kids will want? Probably pizza, not a salad. When you go out for Chinese food, are you ordering fried rice, chow mein noodles, and sweet and sour chicken? Or are you opting for chicken with broccoli, mixed vegetable stir fry, and brown rice?

    Modeling may be the most important tool we have as parents. It may also be the toughest, since it’s easier to live by, “Do as I say, not as I do.” It may also be slow to get results from modeling. But it’s likely to lead to the longest-lasting effects. 

    When kids see us eating healthy, kids learn that the people they respect the most – their parents – eat healthy. They learn how to eat healthy, since they see us grocery shopping and preparing foods. They learn what healthy is, since they see us do it. And they learn that healthy is normal. 

    Do your best to eat a variety of foods, include healthy options at each meal, and try new things. Don’t be afraid to let your kids know if you tried something and hated it. They’ll respect you for trying it, and they’ll know it’s okay to dislike something. 

    Tip: Be Calm

    Kids and dogs have a lot in common. For example, they know when we’re nervous. Don’t let your kids know how badly you want them to eat more or eat a wider variety of foods. They’ll make sure to hold out for junk food instead of caving into whatever healthy food you’re offering. Stay matter of fact, and if they choose to skip a meal, let it go. Unless their doctor is concerned, your kids are probably fine. 

    If you’re worried, a daily multivitamin and mineral supplement can provide micronutrients like iron, calcium, B vitamins, and more. Ask your pediatrician if you think your children should have one. 

    How do you get your children to eat a wider variety of nutritious foods?

  • Why This Clear Plastic Raincoat Is My New Go-To for Rainy Runs — and the Rest of the Day

    Why This Clear Plastic Raincoat Is My New Go-To for Rainy Runs — and the Rest of the Day

    I’ve never liked rain, but read about why I don’t have to dread rainy runs and walks anymore!

    Kids may not even notice it’s raining, but I do!

    I got a raincoat! Speaking of those small purchases that make a world of difference in your life, this is one of them. I’d never had a raincoat that I liked before now. This new Clear Plastic Raincoat is making all the difference in my attitude towards, and experience during, rainy days. 

    Why I’m Outside on Rainy Days

    I’ve mentioned before that I run even if it’s raining (check out my personal running FAQs if you haven’t already!), and that I don’t have a car (read about how I get around here!). That means I can be outside and get very wet on rainy days. 

    Thankfully, it doesn’t rain much here. I might run in the rain about 10 times a year. Aside from picking up my son from school, I can usually stay inside the rest of the time it’s raining. However, for those times when I do have to run or go outside in the rain, I get wet. I don’t mind it that much, but when I am wet for too long, I get cold, and that makes it hard to run. 

    (In case you’re wondering why I don’t just stay inside on rainy days, I don’t like being inside all day. I feel trapped. I have trouble thinking. Luckily, I’m able to walk in our building’s underground and underused parking lot and stay dry). 

    Bulky Raincoats, Lightweight Ponchos, and Running Jackets Didn’t Work for Me

    It took me years to settle on this plastic raincoat. For almost two decades, I didn’t wear rain gear while running in the rain.  I probably didn’t care much as a middle school and high school student. By college and graduate school, I was in a place with a true winter, and was probably so happy to be running in summer rain instead of winter snow that I didn’t bother worrying about it. 

    A classic rain jacket never did the trick for me. It was too bulky.

    That changed when I came home (to a warm place!) after graduate school. To stay drier, I tried running jackets that were described as waterproof. They weren’t, but I tried for years. 

    Then I started wearing plastic ponchos from dollar stores. They were pretty effective, but had some serious flaws. They are intended to be disposable, meaning they tear easily when putting them on and taking them off. They are loud. They act like a parachute because they’re so big and floppy. And, you can’t adjust them if something goes wrong. The rain just comes in. 

    For the rest of the day, a poncho works, but it has the same problems. It’s hard to manipulate. It’s awkward. And, it doesn’t dry fast, so if you come in from one run or walk and it’s wet, it’s nearly impossible to put it back on within a few hours.

    A bulky raincoat is good for walking around, but it’s a bit of a nuisance. The thought of having to put it on makes me not want to go outside. 

    I needed a solution for running and walking, and for easy use throughout the day. The plastic raincoat was it. 

    Great Features of My Plastic Raincoat 

    Here are some features of my raincoat, which I purchased for under $15.

    • It has a detachable hood, which I appreciate because I don’t like running with a hood. I wear a cap or visor to keep rain off of my glasses.
    • I got a medium size because the reviews said to order a size up. That was appropriate for me, and I can wear my normal clothes underneath it.
    • It has nice clear plastic pockets in the front.
    • The sleeves snap at the wrists for good fit and better ability to keep long sleeves dry underneath. 

    It’s super light weight so it doesn’t bother me at all. 

    Keep trying until you find rain gear that works for you. It’s worth it!

    Here are more advantages 

    • The raincoat is easy to put on and take off, even when wet
    • It dries quickly
    • It lets me adjust a bag or shoes without disrupting my whole run or walk
    • It is comfortable and doesn’t flop, drag, or make much noise when I run
    • The sleeves are longer and more protective than in a poncho, so my clothes underneath stay dry even if the rain is heavy.

    Comparison of a Plastic Raincoat, Plastic Poncho, and Heavy-Duty Rain Coat

    Comparison: Plastic Raincoat vs. Plastic Poncho vs. Heavy-Duty Rain Coat
    Feature Plastic Raincoat (clear shell) Plastic Poncho Heavy-Duty Rain Coat
    Waterproofness High — full waterproof shell that keeps most rain out. Variable — lightweight but often gaps at sleeves/neck allow water in. Very high — purpose-built with sealed seams and durable membranes.
    Ease of put on / take off Easy — conventional coat shape makes dressing and undressing simple, even when wet. Can be awkward once wet — large loose shape is harder to manage on/off. Moderate — engineered closures, but heavier and bulkier to remove/store.
    Packability Very good — lightweight and folds compactly for a bag or pocket. Excellent — typically folds very small (thin plastic). Poor to moderate — bulkier; may compress into a stuff-sack but takes room.
    Breathability Poor to moderate — non-breathable plastic can trap heat and moisture inside. Poor — thin plastic traps heat and can lead to clamminess. Good — often uses breathable membranes (Gore-Tex, etc.) and vents.
    Mobility / running Good — fitted shape and sleeve design allow freedom of movement; less flapping. Poor — flaps and billows; can catch wind and impede movement when running. Good — designed for activity; articulated cut and secure closures help movement.
    Durability Moderate — thicker EVA-style plastic holds up better than disposable options. Low — very thin, intended short-term use; tears easily. High — built for repeated long-term use in harsh conditions.
    Maintenance / cleaning Easy — wipes clean, air dry quickly. Very easy — wipe or toss when done; not designed for long-term reuse. Moderate — machine wash / technical care instructions may apply.
    Hood security Good — drawstrings, fitted hood stays put (improves with a cap underneath). Poor — hood often loose and can blow back; minimal structure. Very good — structured hoods with adjustable brims and seals.
    Sleeve length / coverage Longer sleeves provide real arm coverage and better protection. Often shorter or open at sides — less reliable sleeve protection. Excellent — tailored sleeves with cuff closures to seal out water.
    Style / visibility Clear option lets your outfit show through; simple aesthetic. Utility-focused; usually inexpensive-looking. Range from technical to stylish — many color and cut options.
    Cost Low to moderate — affordable and reusable (under $40 typical). Very low — cheapest single-use option. High — investment piece (technical materials drive price up).
    Best use case Everyday commuting, walking, errands, and rainy runs where packability matters. Emergency cover, one-off events, or when cost/space are the main concern. Outdoor work, serious hiking, prolonged wet-weather use, or cold/windy conditions.
  • My New Wireless Earbuds: Affordable Choice for Park Play, Music Sharing, and Work Calls

    My New Wireless Earbuds: Affordable Choice for Park Play, Music Sharing, and Work Calls

    Sometimes, a small purchase can make a big difference in everyday life. That’s the case with my new wireless ear buds. My old ones broke. Since I have been using them nearly every day, in many situations, I made it a priority to get new ones fast. I’ll use them while playing sports, making phone calls, and occasionally sharing a listen with my son, age 8. 

    There are so many nifty products out there, from tech-related items to household gadgets to clothing, accessories, and toys. Each one may be “just a few” dollars, but together, the purchases add up. It’s hard to tell which may be worthwhile, and which may be something that doesn’t improve your life. 

    Wireless ear buds can be a lifesaver if you work in an office and want to listen to music without disturbing coworkers.

    In this case, the $10 I spent are a good choice. Bluetooth, wireless ear buds let me listen while at the park and transition instantly to making phone calls or joining meetings remotely. They save time because I don’t have to fiddle with wires, and they let me have more “me” time because it’s easy to start listening at any time. 

    Battery and Other Basic Features

    These ear buds have features that appear standard for their price range. 

    • 8 hours of continuous playback or use time on a single charge
    • 48 hours of overall use time stored in the battery pack, or charging box
    • Easy bluetooth connectivity – they pair within seconds when I turn on my phone’s bluetooth setting
    • A mic with noise cancelling for easier phone calls

    I chose the red ones. As usual, I chose from the colors that were the least expensive. I was pleased to find red because my previous ones were black, and I found those hard to find. I also wouldn’t have wanted white because it looks dirty so soon. 

    Comfort Features

    These ear buds are designed to fit 99% of ears. They come with 3 different sizes of ear bud coverings so you can find the one that works for you. They weigh only 4 grams – that’s what a teaspoon of sugar weighs, to put it into context. Soft and comfortable, it’s easy to forget that you have them in your ears!

    Finger Tap Controls

    You can control the ear buds using finger taps. 

    Earbud Touch Controls
    Function Control
    Volume Down One tap, left side
    Volume Up One tap, right side
    Previous Track Long tap, left side
    Next Track Long tap, right side
    Answer Call One tap on either side
    Hang Up One tap on either side
    Voice Assistance Triple tap, left or right

    It looks like a lot now, but I know I’ll learn the various tap controls quickly as soon as I start using them. 

    Use Bluetooth ear buds to keep you company as you walk.

    Water Resistance: IPX7 Rating

    I’m satisfied with the water resistance feature. It’s sweatproof, drizzle-proof, and hopefully a little bit resistant to spills – after all, I’m not perfect, and I live with an 8-year-old. It’s rated IPX7. Here are the features. 

    IPX7 — What’s OK (✓) vs What’s Not Recommended (✗)
    OK (✓) Not Recommended (✗)
    ✓ Drizzle / light rain (walking, short outdoor exposure)
    ✓ Sweat during workouts (running, basketball, tennis practice)
    ✓ Accidental splashes (water bottle spills, playground splash)
    ✓ Short bursts of moderate rain if you quickly get under cover
    ✓ Submersion in water up to 1 meter for 30 minutes (pools, puddles, sinks)     		✗ Prolonged exposure beyond 30 minutes underwater
    ✗ High-pressure water jets (showers, hoses)
    ✗ Saltwater or chlorinated water over time (may damage seals)
    ✗ Extreme temperatures while submerged

    My Daily Uses for Ear Buds

    I use ear buds for active time, “me” time, parenting time, and social time, and work time. For safety reasons, I don’t use wireless ear buds for running. I prefer wired ear buds so I can use just one ear bud and have the other ear fully tuned to traffic and other potential dangers. But for my other listening purposes, ear buds work well. 

    I like listening while I do other things, so it’s convenient for me to have wireless ear buds that won’t get tangled up with my tennis racket, kitchen knife, or keys on a lanyard. Here are some of the times I regularly use ear buds.

    • Playing tennis against a backboard 
    • Shooting baskets alone on a court
    • While walking to and from supermarkets or aimlessly in the neighborhood
    • At home if my son is home and doing his own activity
    • In our building’s gym if someone else is present and I don’t want to bother them
    Find comfortable and water resistant ear buds to make running easier.

    One of my favorite ways to use them is to listen to my son’s playlist with him. We’ll each take one ear bud, and he’ll put on his playlist on my phone. I don’t typically like the music he listens to, but it’s fun listening together and knowing he handpicked each song. 

    Hopefully you got some insight or ideas for your own listening convenience. When do you use earbuds or a headset, and what features do you like to have? 

  • How My 8-Year-Old Decided to Be the MVP of Our Thanksgiving Team

    How My 8-Year-Old Decided to Be the MVP of Our Thanksgiving Team

    Thanksgiving is our family’s biggest holiday besides birthdays. By “big,” I mean it’s the one holiday we’re sure to celebrate. Our gathering is smaller than most people’s, usually including the four of us – me, my 8-year-old son, and my parents, who live down the street and host the meal. Compared to what I often hear from others, our Thanksgiving is less stressful. 

    We follow the spirit of Thanksgiving by putting higher priority on enjoying the holiday and each other than on serving an elaborate meal. While there are some must-haves, like turkey, stuffing, and cranberry sauce, we opt out of the endless parade of casseroles, pies, and other Thanksgiving fare many other families include. 

    For years, my son has been part of the preparations as much as possible for his age, interest, and abilities. He’s now 8. We all contribute to the meal in various ways. This year, he again took part in every part of the preparation, from helping prepare food in our home and at my parents’ house, to planning and executing table decorations, food service, and before-dessert games. Between his joy and his helpfulness, he’s the MVP of our Thanksgiving this year. 

    Thanksgiving Overview: How the Day Goes

    Thanksgiving starts out like most other day when my parents are in town. They walk to our place to pick up my son. I do my morning run and workout. My son spends the morning with my parents prepping food and planning the evening. I show up midday to help get the turkey stuffed and into the oven.

    There’s a quick clean-up, then my son and I leave for the afternoon to get outside and give my parents a break. We return for last-minute prep like decorating the pie and setting the table. Then it’s dinner time.

    Main Course: Turkey, Stuffing, and Vegetables

    My parents purchase and thaw the turkey, and buy the turkey bag for easy roasting. 

    Turkey prep starts in our home the day before Thanksgiving. I chop the vegetables for the stuffing, as well as the vegetables that go either into the turkey bag or alongside the turkey in the oven to roast. Onions and potatoes go into the turkey bag, and onions, carrots, and green beans roast on a pan next to the turkey. I also make a salad because I love salads. 

    The turkey is simple, delicious, and elegant.

    My son mixes up the stuffing. It’s always Mrs. Cubbison’s cornbread stuffing. That’s what my grandma used, and that’s what’s right, according to us! I bring the stuffing and vegetables over after my morning run and workout. 

    I get the turkey ready just after an early lunch. Then my son, my dad, and I stuff the turkey and put it in the oven bag along with onions and potatoes. We put it in the oven, and give my mom instructions on when to put the green beans and other vegetables on a pan into the oven later in the afternoon. 

    Pie Prep

    Thankfully, from the point of view of health and stress, we’re not big on Thanksgiving desserts. I don’t ever remember having a pumpkin pie, or any of the other typical fare like pecan pie or cheesecake that others may have. My mom has been known to make an apple cake or something else if she’s inspired, but we don’t have any “required” desserts. 

    My son and I have started making Cool Whip pies because they’re fun and easy. They’re guaranteed to taste good, and there’s no harm done if we decide not to eat the whole thing. Plus, they inspire creativity. 

    This year, we prepped a pie with white Cool Whip on the sides, and a purple Cool Whip “river” colored with blueberry yogurt and blueberries. The “river” included Goldfish, and the banks included green Hershey-ette “trees” “planted” in chocolate syrup “soil.” Pretzel rods formed a “bridge.” We made the pie base in our home the day before, froze it overnight, and finished decorating it on Thanksgiving at my parents’ home. 

    Thanksgiving Morning at the House: My Dad and My Son

    My dad and my son are like two lost brothers. They’re really quite a team. The morning of Thanksgiving, they make cranberry sauce from scratch, bake bread from scratch, and get out the fancy china and silverware that belonged to my grandmother. They get out the extra table for serving the food.

    We always have turkey, stuffing, cranberry sauce, and vegetables.

    The table decorations are always a surprise for me. This year, they turned out to be seat markers on the back of each seat. They had our names and our numbers, which are the numbers my son has assigned to us as members of his imaginary baseball team. The centerpiece was a pumpkin decorated with a face drawn with gold and silver metallic pens.

    They also put the final touches on the plans for entertainment after dinner and before dessert. Previous years have included puppet shows, Lego demonstrations, and story telling. This year was a series of board games in a sort of tournament style. It’s always very well orchestrated, as my son pays remarkable attention to detail, and my dad has a remarkable capacity to pay attention and remember his role. 

    Fresh bread is always a treat.

    Post-Dinner: Clean-Up and Relax

    After dinner, my mom and I clean up. She clears the table, and I wash the dishes. Both of us enjoy it; we find it relaxing. During clean-up time, my dad plays with my son. He enjoys that; he finds it relaxing. 

    We’re all satisfied and pleased with the meal, and my son is proud of himself for a job well done. We’re grateful to have him make the holidays more special and meaningful.

  • How to Get the Most Out of Thanksgiving, Whatever “the Most” Means to You

    How to Get the Most Out of Thanksgiving, Whatever “the Most” Means to You

    Thanksgiving is one of my favorite holidays. For me and my family, Thanksgiving is a guaranteed success. We know the food will be good and everyone will be relaxed and happy. 

    Sadly, that’s not the case with many of my friends and other people I talk to. Thanksgiving is stressful for them. There’s pressure for food to be perfect, homes to be cleaned, family to endure, and children to entertain. 

    There’s a lot you can’t change – like Great-Aunt Mellie letting you know that you ruined Thanksgiving because you put an extra green bean in the green bean casserole and her husband, late Great-Uncle Persie, is rolling over in his grave.

    But you can change one thing that can change your entire Thanksgiving reality – your attitude. Start by deciding that you will get what you need from Thanksgiving Day and the rest of the weekend. Then identify what it is that you need or want. Finally, make it happen!

    Whether it’s resting quietly, eating good food, hosting a picture-perfect party, maintaining your healthy intentions, or being silly with the kids, you can get what you want from Thanksgiving. Here are tips for making Thanksgiving the perfect blend of gratitude, rest, success, and family time based on what your priorities. 

    Priority: Feeling Grateful and Positive

    Gratitude is a healthy practice year-round, but Thanksgiving is a holiday set aside for it. Start Thanksgiving dinner with the cliche but effective roundtable in which everyone says one or more things they’re grateful for. Saying your own items aloud and hearing others can increase your feelings of gratitude and give you more appreciation both for those things as well as for the people who expressed them. 

    Here are more ways to practice gratitude. 

    • Use your senses to notice and appreciate what may seem like small details, such as the scent of roasting turkey and onions, or the sound of children playing with adults. 
    • Tell people specifically why you’re grateful for them, such as, “Thanks for calling me last week. It made my day to know that you were thinking about me!”
    • Remember that there’s nothing too small to appreciate. “I’m grateful for oven bags to make the turkey taste better and the clean-up easier!”
    • Make a gratitude list that you add to each night. 

    Priority: Spending Time with Family

    Kids are likely to have a few days off of school. You may have a day or two off of work. If you’ve been wanting some extra family time, Thanksgiving weekend is usually a good time. To clear your schedule to make more of your time available to spend with family, try to do as much work as you can before taking time off, or do some in the evening if needed. Take shortcuts when cooking Thanksgiving dinner so you spend less time in the kitchen and more time with family.

    Come up with some ideas for family time. If they involve reservations or tickets – say, to a show or to a museum – make sure you reserve ahead of time if needed, and check the hours, directions, and traffic conditions before you go. It makes for a smoother outing during which you can enjoy each other more rather than worry about logistics. 

    Enjoy your kids and the rest of your family, even if it takes time away from a “perfect” Thanksgiving meal

    If you’re like many parents and you’d like to combine down time with family time, be flexible. Consider making a list of possible activities you can do, from reading or crafting at home, to nature walks in the neighborhood, to playing sports in the park. Some families enjoy Black Friday shopping together. This time of year, volunteering is popular, and you might consider checking for family-friendly opportunities at local food banks or other non-profit organizations. 

    If you’re hosting or contributing to a Thanksgiving meal, combine prep time with family time. Decorate the table centerpiece together, or make simple dishes in the kitchen together. There are age-appropriate tasks for everyone. 

    It can also be a good idea to create a tradition that’s just for your household, especially if you’re in a single-parent or blended family. Try creating a special dish, or walking a certain route on Thanksgiving. Remember that your new tradition doesn’t have to be an “extra” stressor. For example, if you’re going to someone’s house for the meal, your small family tradition could be to make something together to present to the host.

    Priority: Relax and Recover

    If your priority is to relax and recover, start off by doing something that seems opposite to that: plan! Set aside “you” time on your calendar so nobody schedules anything over it. Identify what you want to do, whether it’s nap, take a walk, drink coffee, decorate your home for the holidays, or anything else. Ironically, the more you plan, the more effective your relaxation time can be.

    It’s okay to prioritize relaxation. You may need it!

    Also, take any shortcut you can. Use pre-prepped Thanksgiving dishes like frozen pies and store bought sides. If you’re hosting, consider shortcuts like serving grapes, which are ready to eat, instead of pineapple, which you have to cut. Ask guests to bring specific items or dishes. Be strategic, such as asking them to bring a specialty item that allows you to skip a trip to a particular store for that one item. 

    When possible, go casual. There’s no need to dress up in your own home or to set the table perfectly at every meal, for example. Relax any to-the-minute expectations about when meals must be served and cleaned up. Relaxing and recovering can be about attitude, too. 

    Priority: Sticking to Your Healthy Intentions

    Living healthy while parenting is often tough enough, but holidays can present more challenges. They can be stressful and busy, leading to less time for exercise, and more likelihood of being low on sleep and making poor decisions. Plus, food on and around holidays is often high-calorie. 

    Think about turkey breast and vegetables for delicious and healthy meals.

    Here are some tips for staying on track during the Thanksgiving break.

    • Write down specific goals. For example, you might commit to walking for 30 minutes and eating 4 servings of vegetables each day.
    • Ensure that healthy food is available by serving or sharing a healthy dish at every holiday gathering. Green salad with dressing and toppings on the side, roasted vegetables, and fresh vegetable and fruit trays are good options.
    • Include others as much as possible. For example, walk with your kids to the park to play sports, or walk with them at the mall for a few minutes before shopping. 

    To keep from feeling deprived, focus on what you can have. Here are some examples. 

    • Thanksgiving treats on Thanksgiving, and healthy leftovers like skinless turkey the rest of the weekend. 
    • Watching football on Sunday afternoon with active breaks to stand up every half hour. 
    • Water, ice water, herbal tea, cinnamon tea, and other low-calorie beverages.
    • Balanced plates with colorful vegetables. 

    Thanksgiving can mean something different to everyone, but you can get exactly what you want from it by prioritizing and planning. What are your plans?

  • Stress-Free Ways to Get Your Kids to Eat Whole Grains for Snacks

    Recently, we’ve talked a lot about kids falling short of recommendations for whole grain consumption and why it matters. We’ve covered stress-free ideas for whole grains at breakfast, lunch, and dinner to help close that gap. Now let’s talk about snacks!

    More than 90% of children snack on any given day. American kids on average get more than 25% of calories from snacks. Snacks are a great opportunity for adding more nutrients to a kids’ day – so let’s talk about ways to get whole grains into snacks. Good news: it’s simple! Here are several easy snacks with whole grains that kids can love and you can provide without stress.  

    Popcorn and String Cheese

    Popcorn is a whole-grain that we often forget about. Buttered popcorn from a movie theater or caramel, cheese, or buttery popcorn in microwave bags can be high in sugar, fat, and salt, but air-popped popcorn is a nutritious choice. It’s also fun for kids, and easier than you may realize. Use a microwave silicon popper for the microwave or a countertop popper for freshly popped popcorn. All you need is about 2-4 tablespoons of kernels from a bag or jar of popcorn kernels that will stay fresh for months or years. Season it with salt or any other popcorn seasoning. Serve it with string cheese for calcium and protein. 

    Whole-Wheat Crackers and Hummus or Peanut Butter

    Kids love crunching on Wheat Thins or woven wheat crackers like Triscuits. Ritz and other crackers like Saltines also come in whole-grain versions. Serve with cheese slices or cubes, hummus, or peanut butter. For a more portable option, try a peanut butter packet or cup, or a hummus single-serve cup.

    Cereal Snack Mix

    Choose an unsweetened or lightly sweetened whole-grain cereal like plain Oat O’s, shredded wheat, bran flakes, whole-grain corn flakes, or raisin bran. Make a snack mix with ingredients like pieces of whole-grain chips or crackers, raisins or other dried fruit, nuts or peanuts, and popcorn. 

    Chips and Salsa

    Serve whole-grain tortilla chips with homemade or store bought salsa for a simple and tasty snack. If your kids aren’t into salsa, offer tomato sauce or guacamole, or ask your kids if they’d prefer to have the chips plain. For snacks at home, when mess isn’t too much of an issue, turn it into nachos by adding low-fat shredded cheese and toasting the chips. 

    Oatmeal Energy Bites

    These no-bake bites are completely delicious and filled with whole grains and fiber. If your kids are old enough, let them help stir and form balls to refrigerate. Make the balls small and serve only a couple at a time because they’re pretty filling and calorie-dense. In a blender, pulse 1 cup rolled oats, ½ cup peanut butter, 1 cup of pitted dates, and 2 tablespoons of baking cocoa (unsweetened cocoa powder). Add vanilla and 1-2 tablespoons of water if needed. Refrigerate in small balls on wax paper or a greased cookie sheet. 

    Mini Bagel and Peanut Butter

    It’s easy and a guaranteed hit. Spread peanut butter on a whole-grain mini bagel, and you have a portable and filling snack. Almond butter is another option for healthy fats and protein, and cheddar cheese is an alternative. To turn it into a small lunch, add grapes or another fruit. 

    Granola Bar

    It doesn’t get much easier than handing out granola bars for snacks. They’re made with whole-grain oats, and most kids love them. Read nutrition facts panels to choose a brand with less added sugar and saturated fat. 

    Low-Fat Cottage Cheese with Graham Cracker Bits

    Surprise! Graham crackers taste like cookies, but they’re made with graham flour, which is a whole grain. Honey grahams, chocolate grahams, and cinnamon sugar graham crackers are similar in their calorie and sugar counts, so let your kids choose their favorites. Serve them in quarter-rectangles, or crumble them a bit more over ½ cup of low-fat cottage cheese. Turn it into a meal with some fruit. 

    Brown Rice Cakes

    You may not realize this, but leading brands of rice cakes often use whole grain (brown) rice. Check the list of ingredients to make sure the first one listed is brown rice. Plain, savory, and sweetened brown rice cakes give kids a lot to choose from. Purchase them in single-serve packages or divide larger packages into smaller servings for a portable snack. They’re also good for dunking or spreading. 

    Whole-Wheat Tortilla Roll-Up

    Tortillas can be rolled with anything. Then slice them into 1-2-inch-thick wheels for snacks. Try sliced turkey and mozzarella or cheddar cheese for classic roll-ups. Add lettuce and tomatoes if your children will eat them. You can also spread cream cheese onto the tortilla before adding other toppings. For a sweeter roll-up, go for peanut butter and strawberries or blueberries. It’s also colorful and fun to eat. 

    As you’ve seen from this blog post and the previous ones, it can be simple to get your kids to eat whole grains. It can be inexpensive, convenient, and it doesn’t have to involve a fight. Just replace regular grains with whole grains, and be a little creative as needed.

    How do you get your kids to eat whole grains – and how can you yourself benefit from eating more whole grains as a family? 

  • Stress-Free Ways to Get Your Kids to Eat Whole Grains at Dinner

    We’ve already covered why whole grains matter, and about kids falling short of recommendations for whole grain consumption. The last couple of blog posts covered stress-free ideas for whole grains at breakfast and lunch to help close that gap. Now let’s talk about dinner. No matter how tired you are or how picky your kids may be, whole grains can fit into family-friendly meals without much effort. From pasta and tacos to burgers and soup, here are stress-free dinners with whole grains. They also have fiber and protein. 

    1. Whole-Grain Burger

    Whole-grain burger buns are easy to come by, and are often available in store brands. Toast them slightly for a better taste and texture. If your kids like something creamy on them, spread a thin layer of pureed ripe avocado or light trans fat-free margarine spread. Try a lean ground turkey patty, a veggie burger patty, or a black bean burger patty. If your kids won’t go for a non-beef patty, at least serve 93% lean ground beef to reduce saturated fat. 

    450 calories, 8 grams of fiber, 28 grams of protein

    What’s in it: 4 ounces of lean ground turkey, whole-grain bun, 1 cup of vegetables roasted with 2 teaspoons of olive oil, and fruit with a sprinkle of nuts or seeds

    Pro Tip: Serve the burger with a fun finger food like baked zucchini or carrot sticks with olive oil and salt to taste, or baked kale chips. Let them dip their vegetables into ketchup. 

    2. Mac and Cheese

    Whole-grain pasta is one of the whole-grain alternatives that’s most palatable compared to refined grains. Keep mac and cheese as a comfort food, but turn it into a healthy meal at the same time by using whole-wheat elbows, rotini, or penne instead of white pasta. 

    400 calories, 7 grams of fiber, 18 grams of protein

    What’s in it: Per serving, 1 cup of cooked pasta, ½ cup of cheese sauce made with low-fat cheese, skim milk, and pureed butternut squash, plus chopped broccoli florets, and fruit.

    Pro Tip: Let kids choose their favorite shape of pasta. If they prefer, swap cheese sauce for marinara sauce and parmesan cheese. They’ll still get vegetables, protein, and calcium. For a fun crunch on top, bake the mac and cheese like a casserole and add whole-grain breadcrumbs. 

    3. Taco Night

    Tacos can be a family favorite because they’re easy to make and fun to eat. Serve lean ground turkey plain or with Mexican seasoning. Offer whole-grain corn shells or tortillas, or whole-wheat flour tortillas. Side and toppings like beams, avocado, and grilled vegetables can round out the meal. 

    Serve ground turkey, chicken, or beans for your tacos. Add sweetness with corn or mango.

    500 calories, 10 grams of fiber, 26 grams of protein

    What’s in it: 2 whole-grain corn shells, 3 ounces of lean ground turkey, 1 ounce of shredded cheese, side of ½ cup beans, salsa, slices of avocado, grilled onions and peppers

    Pro Tip: Serve it as a make-your-own taco bar so kids feel like they have a choice in what they eat. Require them to choose one item from each group to make sure they get their vegetables. Options like homemade salsa with fresh or canned tomatoes, grilled vegetables, and cauliflower rice can be good choices for kids and parents.

    4. Stuffed Zucchini Boats

    Zucchini is popular among kids. It’s a vegetable that is soft and without strong flavors. Halve zucchini, cook them, hollow them out, and make a tasty filling with the zucchini flesh, tomato sauce, parmesan or mozzarella cheese, and your choice of cooked whole grain like brown rice, whole-wheat pasta, barley, or quinoa. Bake until the cheese is melted. 

    400 calories, 6 grams of fiber, 16 grams of protein

    What’s in it: Per person, serve 1 small zucchini (2 halves), ½ cup of cooked whole grain or ¼ cup of breadcrumbs, marinara sauce, and 1-2 ounces of cheese. 

    Pro Tip: Whole-wheat breadcrumbs are another good choice for a whole grain. Mix them into the filling along with Italian herbs. For a crunchy topping, add a few sunflower seeds or sliced almonds on top.

    5. Savory Zucchini Pancakes

    Pancakes for dinner feel like a treat because they’re surprising. Kids can also enjoy the contradiction of breakfast for dinner in the form of savory pancakes. Like the above recipe, this dinner recipe also takes advantage of kids liking zucchini. Add grated onion if your kids want. 

    Crispy zucchini pancakes for dinner can be a great way to get kids to eat vegetables and whole grains.

    380 calories, 6 grams of fiber, 14 grams of protein

    What’s in it: For two servings, ½ cup whole-wheat flour, 1 cup grated zucchini, ¼ cup parmesan or mozzarella cheese, 2 eggs, olive oil for frying. Serve with a side of fresh fruit and ½ ounce of nuts or 1 tablespoon of peanut butter. 

    Pro Tip: Pat the zucchini very dry to get pancakes with a better texture. For a different flavor, experiment with different kinds of cheese like cheddar or feta. 

    6. Sweet Pumpkin Pancakes

    If your kids love breakfast for dinner, try pumpkin pancakes as a contrast to savory zucchini pancakes. The whole grains come from oats. Use whole-wheat flour instead of white for extra whole grains and a heartier texture. Eggs add protein. 

    460 calories, 8 grams of fiber, 16 grams of protein

    What’s in it: For 4 servings, soak 1 cup of oats in 1 cup of warm milk. In another bowl, blend 1 cup of whole-grain or white flour, 2-3 teaspoons of baking powder, 1 teaspoon of cinnamon, 2 tablespoons of sugar, and ½ teaspoon of salt. In a small bowl, beat together 3 eggs and 1 cup of pumpkin puree. Mix everything together, adding 1-1 ½ cups of milk to thin the batter. Beat briefly, then cook on a girdle on each side. Serve with 1 tablespoon of peanut butter and a small apple, sliced.

    Pro Tip: Try serving the pancakes with different toppings like sliced banana, cooked berries, yogurt, or cottage cheese. For a treat, cook mini chocolate chips with the pancakes. 

    7. Chicken Noodle Soup

    Homemade chicken noodle soup is easier than you may think, and kids enjoy it. Use whole-grain spaghetti for noodles, keeping them intact if your kids love to play with them. You can make a big batch to refrigerate or store for later.

     

    A hearty bowl of chicken noodle soup can be a balanced meal. Top with cheese for extra calcium.

    350 calories, 7 grams of fiber, 17 grams of protein

    What’s in it: For four servings, include 4 cups of low-sodium broth, 4 ounces of whole-wheat pasta, 4 cups of vegetables like zucchini, carrots, onions, and green peas, and 2 cups of cooked skinless chicken, diced or shredded. Serve with whole-grain crackers on the side or on top.

    Pro Tip: Take shortcuts however you can! Use any leftovers like cooked whole-grain pasta, or swap brown rice if that’s what’s in your fridge. Fresh or frozen vegetables both work fine. Use leftover cooked chicken, or make it with leftover rotisserie chicken. It’s also a great post-Thanksgiving soup for turkey. 

    How do you add whole grains to dinner or any other meal or snack?