Healthy Living Reality

Category: food choices

  • 6 Top Family Dinners – Made Healthier Without Complicated Recipes

    6 Top Family Dinners – Made Healthier Without Complicated Recipes

    Many parents want to cook healthy for themselves and their children, but that can be challenging. Kids can be picky eaters, and parents may worry that it’ll take time or gourmet cooking skills to get a healthy meal on the table. For ideas, check out whole grain dinners, breakfast for dinner, and kid-friendly dinners. And keep reading right here!

    But in reality, it can be simple to prepare healthy meals that kids accept. Just start with your typical rotation of kid-friendly foods, whether it’s chicken nuggets, mac and cheese, or baked spaghetti. Then swap and add to increase the nutrient content while keeping the fun and flavor in the dish. 

    The result can be a set of simple meals that please and fuel the whole family. These small changes help support steady energy, fullness, and overall nutrition, without taking much effort on your part or turning mealtimes into battles. 

    Below are seven familiar dinners with simple upgrades that keep meals easy and family-friendly.

    1. Easy Baked Chicken Nuggets With Yellow Corn and Green Broccoli

    Chicken nuggets are a weeknight staple in many homes, since kids love them and they take only minutes to prepare from frozen. With a few simple changes, you can turn chicken nuggets into a meal you feel proud to serve. 

    Use whole-grain breading, bake the nuggets instead of frying them, and serve them with yellow corn – a familiar and favorite side for kids – and their choice of vegetable, such as broccoli florets or green beans. Fresh or frozen chicken tenderloins are skinless, easy to handle, and lean.

    Chicken nuggets – the ultimate finger food made healthy!

    Approximate nutrition per serving: 420 calories, 28g protein, 5g fiber

    What’s in it:

    3–4 baked chicken nuggets (from chicken tenderloins)

    ½ cup of corn

    Steamed broccoli florets, fresh grape tomatoes, or any other non-starchy vegetable

    Optional: ketchup, marinara, or BBQ sauce for dipping

    How to make it:

    1. Preheat oven to 400°F. Grease a cooking sheet with cooking spray.

    2. Cut the chicken tenderloins into nugget-size pieces, or leave them as is for “chicken fingers.”

    3. Dip chicken in beaten egg or egg white.

    4. Coat in rolled or instant oats or whole-wheat breadcrumbs with a pinch of salt and garlic powder.

    5. Place on the baking sheet and bake for 12–15 minutes until cooked through.

    6. Serve nuggets with corn and vegetables on the side.

    Family tip:

    Serve the nuggets and sides separately on the plate. Kids love eating nuggets with their fingers, and they usually like foods separate. Try serving a dip in a small bowl to make it easier. Kids may enjoy helping you dip the chicken in egg white and breadcrumbs – just make sure you wash their hands well!

    2. Brown Rice Fried Rice With Egg

    Many kids love grain, and fried rice is an easy dish for parents to prepare. It uses leftover rice, fresh, frozen, or leftover vegetables, eggs, and fresh or leftover chicken or other protein. With brown rice, lean proteins, and extra vegetables, this dish can be more nutritious than what you might order in a restaurant. 

    No need to order in – make your own feel-good fried rice! Optional: pineapple chunks for natural sweetness.

    Approximate nutrition per serving: 400 calories, 18g protein, 5 g fiber

    What’s in it (per serving):

    • ¾ cup cooked brown rice
    • 1 egg
    • (Optional) 2-3 ounces of cooked protein like salmon, chicken, or tofu in small pieces.
    • ½ cup frozen mixed vegetables
    • Soy sauce or teriyaki sauce

    How to make it:

    1. Heat 1-2 teaspoons of sesame, canola, olive, or other vegetable oil in a skillet, or use cooking spray.

    2. Add vegetables and cook until warmed through.

    3. Push veggies to the side and scramble the egg.

    4. Stir in cooked rice and additional protein if using, and add soy sauce or teriyaki sauce.

    Family tip:

    If mixed vegetables feel overwhelming, start with just peas, carrots, or corn, and add others gradually. Parents can serve their own rice with additional vegetables. 

    3. Whole-Wheat Spaghetti With Meat Sauce

    Spaghetti with meat sauce is a basic food for many families! With just a few swaps, it can also be one of the most balanced, simple meals possible. Whole-grain pasta can be a good introduction to whole grains because it tastes similar to white pasta. Use turkey instead of beef in the meat sauce, and add any vegetables you can to the sauce – sliced mushrooms, chopped carrots, or pureed pumpkin are favorites. 

    Spaghetti and meat sauce is a perennial favorite – add nutrients and enjoy!

    Approximate nutrition per serving: 450 calories, 24g protein, 8g fiber

    What’s in it (per serving):

    • 1 cup cooked whole-wheat spaghetti (2 ounces dry)
    • Lean ground turkey, vegetable/soy protein, or lentils
    • Canned or jarred pasta sauce (marinara, mushroom, or similar)
    • Parmesan cheese

    How to make it:

    1. Cook pasta according to package directions.

    2. Brown ground turkey or prepare the vegetable protein or lentils.

    3. Stir in the marinara sauce and simmer for 5 minutes to heat thoroughly.

    4. Serve sauce over pasta and top with parmesan.

    Family tip:

    Let kids add their own parmesan cheese. It’s fun! Parents who are looking for a lower-carbohydrate meal can keep pasta to ½ cup or use spiralized zucchini or spaghetti squash instead of pasta. 

    4. Healthier Baked Penne

    Baked penne is a comfort food, but it can be a healthy choice! Use whole-grain pasta in whatever shape your kids want – penne, spaghetti, or elbows. Low-fat cottage cheese and low-fat mozzarella cheese add flavor, protein, and calcium. For more vegetables, be generous with the marinara sauce, and consider adding fresh chopped or canned diced tomatoes or any other vegetables. Add cooked chicken breast or lean ground turkey if desired. 

    Approximate nutrition per serving (without extra chicken or turkey): 350 calories, 15g protein, 7g fiber

    What’s in it (for 4 servings):

    8 ounces (4 cups cooked) whole-wheat pasta

    2-3 cups of marinara sauce

    2 cups of low-fat cottage cheese or ricotta

    ½-1 cup (2-4 ounces) of low-fat shredded mozzarella cheese

    How to make it:

    1. Cook spaghetti and drain.

    3. Combine pasta, sauce, and cottage cheese in a baking dish.

    4. Top with mozzarella and bake at 375°F for ~20 minutes.

    Family tip:

    Stir in finely chopped spinach or mushrooms. They disappear into the sauce.

    5. Easy Whole-Grain Mac and Cheese With Veggies

    What kid doesn’t love mac and cheese? Don’t worry about making it from scratch. With this simple recipe, you don’t need to make a roux or flour-based sauce. Just melt low-fat cheese into milk and add it to the pasta for a melty, creamy dish. Stir in disappearing vegetables like pureed squash, or add favorite vegetables like sliced zucchini, cauliflower florets, or cooked diced carrots. 

    Mac and cheese can be as healthy as you want it to be!

    Approximate nutrition per serving: 360 calories, 17 protein, 6g fiber

    What’s in it (per 4 servings): 

    4 cups cooked whole-grain elbow pasta (8 ounces dry)

    1 ½ cups (6 ounces) shredded low-fat cheddar, mozzarella, or Mexican blend cheese

    ¾ cup skim milk or milk substitute, or use the cooking water from the elbows

    2-4 cups of vegetables

    How to make it:

    1. Cook whole-grain elbow pasta according to package directions.

    2. Drain and return pasta to the warm pot.

    3. Stir in milk and shredded cheese until melted and creamy.

    4. Mix in cooked vegetables

    5. Add salt and pepper to taste

    Family tip:

    Let your kids help if they want. It’s fun to melt cheese and stir it into pasta.

    6. Lighter Tuna Noodle Casserole

    This classic comfort meal becomes a balanced meal in a pan with whole-grain noodles, protein-packed tuna, and extra vegetables.

    Approximate nutrition per serving: 350 calories, 25g protein, 6g fiber

    What’s in it (4 servings):

    4 cups cooked whole-grain noodles (8 ounces dry)

    2 5-ounce cans of tuna, drained

    2 cups of frozen peas

    1-2 cups of sauteed onions, mushrooms, and/or celery

    1 can of low-fat cream of mushroom soup

    How to make it:

    1. Cook noodles according to package directions.

    2. Mix noodles, tuna, vegetables, and sauce in a baking dish.

    3. Top with breadcrumbs if desired.

    4. Bake at 375°F for ~20 minutes.

    Family tip:

    If casseroles feel too mixed for some kids, serve the components separately the first few times. If you can’t get your kids to love tuna, make the casserole with chicken or lean ground turkey.

    Small Changes Add Up

    Healthy family meals can be simple, affordable, and enjoyable. It can be as easy as taking your favorite meals and making nutritious swaps and additions. The result can be meals that are kid-friendly and a source of vegetables, protein, and other nutrients. 

    If you’re looking for more support creating healthy and realistic meals for your household – or support for your own health and weight management – please sign up for nutritional counseling. We can work towards your goals, your way!

  • 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 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 Lunch

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

    We talked recently about the benefits of whole grains, and the fact that American kids are falling short of recommendations for whole grain consumption. The last blog post was about increasing whole grains at breakfast. Now it’s time to talk about whole grains at lunch!

    To make sure your children get at least half of their grains from whole grain sources, which is the recommendation, you’ll need to add whole grains to the rest of their day. Here are 10 stress-free ways to add whole grains to lunch. Each meal has 350-450 calories, is high in fiber, and has at least 15 grams of protein. Many of these options are portable and suitable for lunch at school.

    1. PB&J Sandwich 

    Peanut butter and jelly is inexpensive, easy, kid-friendly, and now…it’s healthy! Swap whole-grain bread for white bread, and use fruit instead of sugar-laden jelly. Another option is to use sugar-free jam or make your own fruit spread with mashed banana or cooked berries.

    430 calories, 6 grams of fiber, 15 grams of protein

    What’s in it: Sandwich with 2 slices of whole-wheat bread, 1 tablespoon of peanut butter, and 2 tablespoons of mashed banana, plus a string cheese stick, baby carrots or grape tomatoes, and a tangerine

    Pro Tip: Use almond butter if peanuts are banned, or chickpea butter for a peanut and nut-free environment. For a fun twist, swap the bread for a whole-wheat English muffin or a whole-grain tortilla. 

    2. Pita Crisps with Hummus

    Brush whole-grain pita with olive oil, sprinkle it with salt, and toast it. Break it into pieces for easy dipping. Fill out the lunch with a container of yogurt, baby carrots, and some fruit. 

    450 calories, 8 grams of fiber, 20 grams of protein

    What’s in it: ½ large whole-grain pita, 2 teaspoons of olive oil, ¼ cup hummus, ¾ cup of Greek yogurt, baby carrots, ½ apple

    Pro Tip: If the flavors in store bought hummus are too strong for your children, try making your own by blending canned garbanzo beans with olive oil or tahini. If they don’t like garbanzo beans, they can dip pita crisps into peanut butter, cottage cheese, guacamole, or bean dip. 

    3. Burrito Wedges

    Bean and cheese burritos are simple and nutritious. To make burrito wedges, spread a tortilla with beans, add cheese, and top with another tortilla. Cut into quarters, sixths, or eighths. Use canned fat-free refried beans for kids who don’t like the texture of black or pinto beans. Kids with more sophisticated tastes may enjoy a spoonful of salsa mixed into their beans. 

    300 calories, 7 grams of fiber, 16 grams of protein

    What’s in it: 2 small whole-grain flour tortillas, ¼ cup of refried beans, 2 slices of low-fat American or cheddar cheese

    Pro Tip: To make sure the burrito stays intact, only add a small amount of fillings. Otherwise, the burrito may become too messy for small children to handle, especially at school. Use American cheese slices or low-fat cheddar slices instead of shredded cheese to make the burrito less messy. 

    4. Quesadilla

    Quesadillas can be high in fiber and protein.

    Quesadillas can be a good option for fussier kids who aren’t fond of burritos. They have simple ingredients that kids are used to, and many kids love the textures of the crisp tortilla and melted cheese. If your children will allow, put some spinach, thinly sliced zucchini, sliced mushrooms, or thin slices of tomatoes in the quesadilla. Another way to add vegetables is to spread a layer of mashed peas on one of the tortillas before topping it with cheese. Fill out the lunch with some fruit. 

    450 calories, 9 grams of fiber, 21 grams of protein

    What’s in it: 2 soft taco-sized whole-wheat flour tortillas, 1-2 ounces of low-fat shredded jack, cheddar, or mozzarella cheese, ½ cup of vegetables, and a side of fresh fruit

    Pro Tip: Turn it into a fun dipping experience by cutting the quesadilla into strips. Kids may enjoy guacamole, ketchup, or ranch dip. For kids who like more familiar flavors, try a pizza quesadilla with mozzarella cheese, and tomato sauce for dipping.

    5. Grilled Cheese and Tomato Soup

    This classic comfort combo offers opportunities for whole grains, calcium, protein, and vegetables. Instead of frying the bread in butter, toast the bread with cheese before closing the sandwich to serve. Read the label when choosing a can of tomato soup. Added sugar content can vary widely, so choose a brand with a lower amount. Also check the list of ingredients to make sure that tomatoes or tomato sauce is listed first. 

    450 calories, 6 grams of fiber, 19 grams of protein

    What’s in it: 2 slices of whole-wheat bread, 2 slices of low-fat American singles, 12 ounces of tomato soup

    Pro Tip: Any type of cheese is fine. If you’re using American singles, check the label to make sure it’s made with real cheese, and not just oil and starch. The nutrition facts panel should  show protein and calcium, and the ingredients should include milk or cheese.

    6. Whole-Grain Mini Pizzas

    Buy a whole-grain pizza crust to top, or make mini pizzas on whole-wheat bread or whole-grain English muffin
    or bagel halves.

    Kids like pizza! Give them what they love in a healthy form that adds whole grains and nutrients to their day. Whole-grain English muffin halves, whole-grain bagel halves, and sliced wheat bread are all good choices. Offer plenty of toppings like peppers, olives, and pineapple, and let kids make their own pizza. 

    420 calories, 8 grams of fiber, 18 grams of protein

    What’s in it: 1 whole-grain English muffin, 1 ½ ounces of shredded low-fat cheese, ½ cup of tomato sauce, 1 piece of fruit on the side

    Pro Tip: For a fun DIY pizza experience for lunch home, serve whole-wheat crackers, shredded low-fat cheese, turkey or meatless pepperoni, and a small bowl of tomato sauce. Let your kids assemble their cracker pizzas on their own. For a lunch box version, cut cheese slices into quarters instead of sending shredded cheese. 

    7. Whole-Grain Turkey and Cheese Sandwich

    Try a turkey and cheese sandwich, or cut wraps into pinwheels for a more fun presentation for kids.

    Sandwiches are classic lunch fare at school, especially since they’re finger foods and familiar. Add turkey, cheese, and any of your child’s favorite vegetables, such as shredded carrots or cucumber, sliced tomato, or cooked bell peppers. For creaminess, add low-fat cream cheese.

    Description

    400 calories, 7 grams of fiber, 20 grams of protein

    What’s in it: 2 slices of whole-wheat bread, 2 ounces of lean, nitrate-free turkey, 1 slice of low-fat cheese, ½ cup of vegetables, 1 tablespoon of low-fat cream cheese

    Pro Tip: For a change in pace, turn it into a wrap by using a whole-wheat tortilla, or a pita pocket with half of a large whole-grain pita bread. 
    Hopefully these ideas help your kids – and you – get more whole grains into your daily lunch routine. Check out our breakfast ideas with whole grains, and stay tuned for dinner and snack ideas to come!

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

    10 Stress-Free Ways to Get Your Kids to Eat Whole Grains at Breakfast

    We talked recently about kids falling short of recommendations for whole grain consumption even though whole grains are so healthy. Now it’s time to look at ways to increase whole grain consumption without adding stress to your life. It’s actually not hard! 

    Whole grains are easy to find and relatively affordable. You can often use them in place of your regular refined grains, and you can usually prepare them just like you would normally prepare a refined grain. Best of all for parents is that they often taste just like refined grains. 

    Let’s start with breakfast. Here are 10 ways to add whole grains to your children’s breakfast routines without stress. Each suggestion has about 350-400 calories, 5-10 grams of fiber, 15 or more grams of protein, and a tip for making it even more family-friendly.

    Stay tuned for the next blog, in which we’ll have 10 ways to add whole grains to lunch and dinner. Good news: you may find yourself eating more whole grains, too. 

    1. Peanut Butter and “Jelly” Oatmeal

    Oatmeal is easy to make and a great go-to for a healthy breakfast. Use rolled oats or instant oats. For an easier clean-up compared to cooking oatmeal in a pan, pour boiling water in a bowl over the oats, let them sit, and then serve. 

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

    What’s in it: ½ cup of dry rolled oats, ¾ cup of milk, 1 tablespoon of peanut butter, ½-¾ cup of sliced strawberries or grapes

    Pro Tip: For more of a “jelly-like” experience, cook fruit before stirring it in. Try stewed chopped pear, diced apples stewed with cinnamon, or strawberries or blueberries cooked into a sauce.

    2. Colorful Overnight Oats

    Overnight oats are even quicker than regular oatmeal. Oatmeal softens overnight for a perfectly delicious morning breakfast. Layer the ingredients in single-serving bowls, and refrigerate the oatmeal until the morning. For breakfast on-the-go for grown-ups, make your own overnight oats in a container with a leakproof lid. Grab and go in the morning on the way to school drop-off and work!

    400 calories, 8 grams of fiber, 18 grams of protein 

    What’s in it: ½ cup of dry rolled oats, ½ cup of Greek yogurt, ¼ cup of skim milk, ½ ounce of nuts like chopped walnuts, sliced almonds, or chopped peanuts, ½ cup of berries

    Pro Tip: Use colorful fruit like strawberries, blueberries, kiwi slices, and peach or mango slices for a kid-friendly look. 

    Cottage cheese or yogurt, whole-grain oats or cereal, and any type of fruit can make a beautiful and nutritious breakfast.

    3. Whole-Grain Waffles

    Take advantage of ready-made foods and your freezer to improve your children’s nutrition at breakfast. Whole-grain waffles are fun for kids, and nearly effortless for parents. For a finger food, serve the yogurt separately in a bowl, slice the waffles into strips, and let your kids dip their waffle sticks into the yogurt.

    400 calories, 7 grams of fiber, 19 grams of protein 

    What’s in it: 2 whole-grain waffles, ¾ cup of plain or low-sugar vanilla Greek yogurt, and 1 sliced banana or ¾ cup of any fruit like peach slices

    Pro Tip: Change the flavor profile by skipping the yogurt, and instead toasting 1-2 ounces of low-fat shredded cheddar cheese on the waffles. It’ll still be high in protein. 

    Waffles are easy, delicious, and potentially healthy! Add fruit and yogurt or peanut butter for a nutritious breakfast.

    4. Egg and Cheese English Muffins

    Choose whole-grain, high-fiber, or whole-grain multigrain English muffins. Another option is a whole-grain bagel or mini bagel, or even whole-wheat toast. Serve it cold or hot from the toaster oven. You can also make batches and freeze them for instant breakfasts when you need them.

    350 calories, 5 grams of fiber, 20 grams of protein 

    What’s in it: A whole-grain English muffin, 1-2 slices of low-fat American cheese, 1 cooked egg

    Pro Tip: Add a meatless breakfast sausage for extra protein and fiber. For a more fast food-like sandwich, offer your kids ketchup – but if your kids aren’t the neatest of eaters, consider saving ketchup for weekends or other days when there’s more time to clean up. 

    5. Whole-Grain Breakfast Quesadilla

    A whole-grain breakfast quesadilla is even better than a regular quesadilla because of hearty whole grains and the addition of an egg. Choose low-fat cheese for less saturated fat and more protein.

    400 calories, 5 grams of fiber, 20 grams of protein 

    What’s in it: 2 soft taco-sized tortillas, 2 ounces of shredded low-fat jack or cheddar cheese, and 1 scrambled egg. 

    Pro Tip: For healthy fats and creaminess, spread the tortilla with a layer of mashed ripe avocado before toasting it. Or, cut the quesadilla into strips or wedges, and let your kids dip them into ketchup, salsa, or guacamole. 

    6. Cottage Cheese with Peanut Butter Toast and Fruit

    Boring? No! Many kids love simple foods that are served separately. Plate the items nicely, or put them in small bowls for kids to feel like the components are easier to eat. Swap yogurt for cottage cheese if your kids prefer. 

    380 calories, 6 grams of fiber, 20 grams of protein 

    What’s in it: ½ cup of low-fat cottage cheese, 1 slice of whole-grain toast, 1 tablespoon of peanut butter, 1 banana or other fruit

    Pro Tip: Get your children to buy into it by letting them choose toppings like blueberries, sunflower seeds, or mini chocolate chips.

    7. Whole-Grain Bagel with Cream Cheese and Turkey

    This simple sandwich is easy and well-loved. Use low-fat cream cheese and nitrate-free turkey slices. Serve the bagel thin with grapes or other fruit. 

    400 calories, 5 grams of fiber, 14 grams of protein 

    What’s in it: 1 whole-wheat bagel, 2 tablespoons of low-fat cream cheese, 1 ounce of turkey breast, and 1 cup of grapes

    Pro Tip: Let kids who are old enough press the sandwich with a waffle iron or panini maker. For a meltier sandwich, use sliced cheese instead of cream cheese.

    8. Quinoa Breakfast Bowl 

    Quinoa may sound grown-up, but kids can enjoy it, too. Add quinoa, egg, sliced almonds, and fruit to the bowl. 

    400 calories, 7 grams of fiber, 14 grams of protein 

    What’s in it: 1 cooked egg, ½ ounce sliced almonds, ¾ cup cooked quinoa, ½ cup fresh fruit

    Pro Tip: If they’re not crazy about trying quinoa, give kids whole-wheat pasta or cooked oatmeal instead. They’ll still get whole-grain goodness, and you can enjoy a low-stress meal. Serve a plant-based version for dinner by swapping the egg for ½ cup of black beans. For another high-protein option, add 3 ounces of cooked cubed chicken breast or ground turkey.

    9. Oatmeal Pancake Breakfast

    Save this breakfast for a relaxed weekend, or make extra pancakes to refrigerate or freeze. Reheat them when you need them. Keep the pancakes plain, or add sliced banana when cooking. Your kids can also top them with fun items like mini chocolate chips or sprinkles. 

    400 calories, 6 grams of fiber, 15 grams of protein 

    What’s in it: For 4 servings of pancakes, soak ½ cup of oatmeal in ½ cup of warm milk, then mix it with 2 beaten eggs, ½ cup of whole-grain flour, 2 teaspoons of baking powder, ½ teaspoon of salt, and another ½ cup of milk. Serve pancakes with an egg or cottage cheese plus fresh fruit. 

    Pro Tip: For an on-the-go breakfast or an alternative to a breakfast platter, make sandwiches using pancakes instead of bread. Add peanut butter, cheese, or low-fat cream cheese. 

    10. Cereal, Banana, and Milk

    400 calories, grams of fiber, grams of protein 

    A healthy breakfast with whole grains can be really simple. Pour cereal into a bowl. Add a sliced banana. Pour milk over it. Serve. Choose a cereal that says, “100% whole grains” on the box. Look for a version with less than 4 grams of sugar per serving. Low-sugar, high-protein whole-grain granola or cereal can be a good choice, too. Choose skim milk or unsweetened soy milk to add protein; almond milk doesn’t have much.

    What’s in it: 1 ½ ounces of whole-grain, low-sugar cereal (like 1 ½ cups of plain Oat O’s, ¾ cup of shredded wheat bites, or ¾-1 cup of bran flakes), 1 sliced banana, 1 cup of skim milk

    Pro Tip: Instead of milk, try it with ½ cup of low-fat cottage cheese or 1 cup of plain non-fat yogurt.

    How do you get your children to start the day with a whole grain? Share your tips, and stay tuned for lunch and dinner whole-grain tips!

  • Most Kids Aren’t Eating Enough Whole Grains — Here’s Why It’s Important and What You Can Do

    Ready to give your kids a good start in life? Choose more whole grains! Most kids aren’t getting enough, which means they’re losing out on a variety of nutrients and health benefits. Thankfully, it’s easy to give them more whole grains. Here’s why they’re important, and how you can get more into your home. 

    What’s a Whole Grain?

    Grains grow in kernels. A whole grain retains all three parts of the natural kernel: the bran, germ, and endosperm. The bran has fiber and B vitamins. The germ has vitamin E, healthy fats, and some minerals. The endosperm has starchy carbohydrates. 

    Swap chips for popcorn for health and weight benefits. Popcorn is a fun snack for kids, too!

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    While whole grains have all three parts, refined grains only retain the endosperm. The bran and germ are stripped away during processing. That means whole grains have more natural nutrients. Though most refined grains are fortified with iron and some B vitamins, whole grains have a wider variety of natural nutrients. 

    Here are examples of whole and refined grains.

    Whole Grains vs. Refined Grains
    Whole Grains Refined Grains
    • Oatmeal
    • Whole-grain cereal
    • Whole-wheat bread
    • Whole-grain crackers
    • Brown rice
    • Whole-grain pasta (whole-wheat or brown rice)
    • Quinoa, barley, bulgur
    • White bread and crackers
    • White pasta and rice
    • Refined cereal
    • Farina (cream of wheat)

    Why Whole Grains Matter for Kids

    Whole grains are a great source of fuel, or energy, for growing kids, but they are more than calories in the form of starchy carbohydrates. They’re sources of essential and beneficial nutrients, and they’re linked to short-term and long-term benefits for weight and health. 

    Essential Nutrients in Whole Grains

    Whole grains are natural sources of dietary fiber, vitamins, minerals, and healthy fats. Most Americans are low in fiber, but it’s linked to better digestive health, weight management, blood sugar control, cholesterol levels, and heart health. 

    Here are a few of the essential nutrients in whole grains. 

    • Alpha-linoleic acid, an omega-6 fatty acid
    • Vitamins: thiamin (B1), riboflavin (B2), niacin (B3), pantothenic acid, vitamin B6
    • Minerals: copper, iron, selenium, magnesium

    More Nutrients in Whole Grains

    Like fruits and vegetables, whole grains have antioxidants and other phytonutrients, or “plant nutrients,” that aren’t on the standard list of essential vitamins and minerals. Some phytonutrients in whole grains probably haven’t even been discovered yet! That’s an even better reason to opt for whole grains regularly; a refined grain or multivitamin and mineral supplement can’t provide all of the potentially beneficial components in whole grains.

    It’s easy to add whole grains when you start the day with oatmeal. Add fruit and nuts for a balanced breakfast.

    Weight Benefits of Whole Grains

    Low-carb diets may be popular, but keep reading before you keep grains away from your kids! Scientific evidence shows that people who regularly consume whole grains are more likely to have better weight control over time. 

    Researchers have found these relationships between whole grain consumption and body weight.

    • The potential for more weight loss in children who are overweight 
    • Increased weight loss in the long-term among adults who are overweight and in weight loss programs
    • Lower BMI (body mass index) in adults over time
    • Lower risk for overweight and obesity 
    • Lower risk for overweight babies among mothers with gestational diabetes who consume more whole grains during pregnancy
    Try making sandwiches with whole-grain bread, or make them half whole-grain and half white for fussier kids.

    Fiber in whole grains may be partly responsible for these benefits. Fiber is considered a filling nutrient because it slows the emptying of food from the stomach, so you feel full for longer after a meal. Plus, fiber helps reduce blood sugar fluctuations and sudden, severe hunger. 

    Whole grains can help with weight control by providing stable energy, which allows for more active play. In addition, balanced meals with whole grains can lead to more balanced energy intake.

    More Health Benefits of Whole Grains

    Decades of research point to health benefits of whole grains. People who eat more whole grains have a lower risk for:

    • Chronic inflammation
    • Colorectal cancer
    • Type 2 diabetes, prediabetes, and insulin resistance
    • Heart disease
    • Cognitive decline and memory loss during aging

    If you’re ready to arm your children to fight these and other chronic conditions, see how you can help them eat more whole grains. 

    Here’s How Far Short Kids Fall in Whole Grain Consumption

    Whole grains seem to have clear benefits, but American children fall sadly short of recommendations. The Dietary Guidelines suggest making at least half of all grain servings whole grains. For most kids, that works out to 3-5 daily 1-ounce servings of whole grains. 

    More than 1 in 3 children don’t eat whole grains on a given day. The average child consumes only 1 serving of whole grains a day. To add to the challenge, most adults don’t eat enough whole grains, either. That means kids aren’t learning this healthy habit from their parents.

    Quick and Easy Ways to Choose Whole Grains

    It’s probably easier than you think to get your kids to eat more whole grains. They’re inexpensive and widely available. They’re also easy to use; in most cases, just swap your regular refined grain for a whole grain counterpart. 

    Here are some examples. 

    • Make sandwiches on whole-wheat bread instead of white
    • Stuff whole-grain pita or tortillas instead of white pita or white flour tortillas
    • Serve whole-wheat pasta with sauce instead of white pasta
    • Steam or stir fry brown rice instead of white
    • Pop popcorn for snacks instead of serving chips

    Stay tuned for easy ways to choose whole grains, with simple tips and recipes. 

    How do you get your kids to eat whole grains?

  • How Much Halloween Candy Is Okay for Kids — and How to Handle the Leftovers Peacefully

    Halloween is a favorite night for many kids. It’s full of magic, from Halloween parties and school parades in costume to after-dark escapades around dark, decorated neighborhoods for trick-or-treating. It’s exciting to see how much of their favorite types of candy they can collect, but what happens to the buckets and mountains of candy when the evening is over? 

    A few treats are fine, especially when they come after months of anticipation and the feeling of “earning” them by trick-or-treating. What’s not okay is an excessive amount of candy for too long, leading to risk for weight gain, sugar highs and lows, tooth decay, and displacement of more nutritious foods. Here’s a take on how much Halloween candy is okay, and what you can do with the rest without experiencing World War III against the children in your household. 

    Why Set Limits on Candy Consumption?

    On the whole, candy is high in sugar, and low in nutrients. It may also be high in calories and saturated fat. Sugar consumption is linked to higher risk for obesity, type 2 diabetes, and high triglycerides and a risk for heart disease. Tooth decay is another problem linked to candy consumption. 

    It’s not just that candy has sugar and possibly unhealthy fats. In addition, when kids eat candy for snacks, they may be displacing healthier snacks like these. 

    • Fresh or dried fruit, which has fiber, antioxidants, vitamins, and minerals
    • Nuts or peanut butter, with healthy fats, fiber, and protein
    • Popcorn or rice cakes, with whole grains
    • Yogurt or string cheese, with calcium and protein

    They can even fill up on candy before meals, making them less likely to eat their vegetables and lean proteins like chicken.

    How Much Candy Is Okay for Kids?

    It’s fun to gather buckets or piles of candy on Halloween night, but it’s best to shift your mindset when it comes to actually consuming candy. Your children, and maybe even you, may have had more candy on Halloween Eve than you care to admit, but it’s time to face reality on November 1. 

    A portion of about 80 to 150 calories may be a reasonable amount of candy for a day. That’s assuming the rest of the day relies on healthy foods like vegetables, lean protein, whole grains, and fruit. 

    Here’s what 80-100 calories looks like in terms of candy.

    • A fun-size chocolate bar like Snickers, Milky Way, Kit Kat, or Twix
    • A fun-size package of Skittles or M&Ms

    Here’s what 120-150 calories looks like in terms of candy.

    • 2 Reese’s peanut butter cups
    • A fun-size 1000 Grand or Baby Ruth
    • A small bag of Starbursts
    • 5 mallow pumpkins
    Beautiful, tasty, and totally devoid of nutrients, candy is best as an occasional treat.

    The American Heart Association (AHA) suggests keeping adding sugars to no more than 25 grams a day. That’s about the amount in 3 fun-sized 3-Musketeers bars. 

    Here are some tips for healthier patterns for candy consumption.

    • Sit down and enjoy it together.
    • Encourage a mindful experience by talking about the flavors and textures of the candy.
    • Let your children choose the one they want to enjoy. 
    • If they want two different candies, let them have half of each instead of making them choose just one or letting them have all of both. 
    • Drink some water with the candy, or serve some fruit or yogurt to reduce blood sugar spikes and make it more filling. 

    Both kids and adults can benefit from storing candy out of sight and out of reach. It’s easier to avoid impulse eating.

    Whatever amount you decide on, present it to your children as fact. It’s non-negotiable. 

    What to Do with Extra Candy

    It can feel sad to give away Halloween candy. It may feel personal when your kids have “hand-gathered” it from neighbors and friends. It may also feel like you’re saying goodbye for another year to a fun holiday. But be assured that your candy can go to good purposes. 

    Donate Extra Candy

    Most schools collect leftover candy for a few days or a week after Halloween. They may pass it on to schools in needier neighborhoods, or they may partner with local food banks or charities. You can also donate it directly to food banks, charities for veterans or current active troops, community centers, nursing homes, or charities. 

    Create a Buyback Program

    Some cities host “buyback” programs in which they give money in exchange for owners to give up their illegal firearms or fireworks. Consider turning Halloween into an educational experience with an arithmetic lesson. 

    Attach a certain value to each type of candy, say, 5 cents for a hard candy or gum ball, 25 cents for a fun-sized chocolate bar, or 50 cents for a full-size bag of M&Ms. Spend time with your children taking inventory of each piece of candy and how much it’s worth. Then add up the total value, give your children that much money, and collect the candy they just “sold” to you.

    Use It Wisely at Home

    There are all kinds of fun ways to use candy at home. Keep it in a designated treat jar for special occasions or treats. Use it for crafts like decorating a gingerbread house for the holidays. Bake it into treats like cookies or brownies, or make snack mixes with ingredients like pretzels, cereal, and popcorn. 

    Caution: Keeping candy at home, no matter how good your intentions are for yourself and your children, is risky. It can lead to children begging for more candy that you’ve already said “no” to. It can also lead to you eating more candy than you’d intended. 

    Real Life: Getting Your Kids to Buy In

    For many parents, the real struggle isn’t in setting the rules (e.g., how much candy). It’s in how to enforce them and how much energy they’re willing to invest. Here are some tips for making the struggle less of a struggle.

    Acknowledge your children’s perspective. They worked hard for their candy (at least, harder than they usually do for their food, which generally shows up fully prepared on their plate at the table). Also let them know that you understand how good candy tastes, how fun Halloween is, and how special the occasion is. 

    Give your children choices. They can choose which special pieces to choose. Some parents like to let them choose when to eat the 5-10 pieces of candy that kids are allowed. It can make children feel like they’re getting away with something naughty to get to eat 3 pieces of candy before breakfast. Also let them help choose what to do with the rest, such as where to donate it to and whether they want to help deliver it. 

    Stick to the rules you decide on. Kids love rules. They like struggling against them, and they like the security that comes from knowing the rules their parents created won’t change. It’s comforting.

    How do you decide how much candy your kids can have? What do you do with the rest, and how do you handle your children’s reactions? 

  • Why Kids Need Nutritious Meals Today to Be Healthy Tomorrow — and How Busy Parents Can Make It Happen

    Why Kids Need Nutritious Meals Today to Be Healthy Tomorrow — and How Busy Parents Can Make It Happen

    Why not just order a pizza or heat up some TV dinners if they’re quicker and sure to taste good? After all, it’s possible you still have a long to-do list for the day. It may include managing afterschool meltdowns, monitoring homework, tidying your home, packing lunches, and finishing up your own work. 

    However, healthy eating is important for the whole family. Short-term, it improves energy and focus so your kids can do better in school and you can do better at work and parenting. Medium-term, it supports growth and development. Longer-term, it helps establish healthy habits that children can carry with them for life. With such high stakes, it’s worth it to develop your arsenal of healthy meals to make when you have no time or energy. 

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    Make family meals happy and healthy for long-term nutritious eating.

    Common Knowledge on Nutrition, Obesity, and Health in Adults

    Most people have some idea that healthy eating is good for adults. Overweight and obesity are risk factors for chronic conditions like diabetes, certain cancers, heart disease, and age-related cognitive decline. They’re also related to mental health disorders like depression and anxiety. 

    Weight is important, but other areas of nutrition matter, too. Compared to a low-quality diet, a high-quality diet can have benefits for mind and body. Here are just a few examples of dietary components that can benefit health.

    Healthy Food Health Benefits
    Whole grains (e.g., oats, brown rice, quinoa, whole-wheat bread) Lower risk of cardiovascular disease; improved blood sugar control and lower risk of type 2 diabetes; better weight management; improved gut health (fiber).
    Fruits & vegetables (e.g., berries, leafy greens, citrus, cruciferous veg) Reduced risk of heart disease and some cancers; improved blood pressure; antioxidant support for long-term health; better diet quality and satiety.
    Legumes (e.g., beans, lentils, chickpeas) Improved glycemic control and lower diabetes risk; improved cholesterol and heart health; plant protein for weight management and satiety.
    Lean proteins (e.g., skinless poultry, tofu, low-fat dairy, eggs) Supports healthy muscle mass and weight management; helps control appetite and blood sugar; contributes to bone health (dairy).
    Fatty fish (e.g., salmon, mackerel, sardines) Omega-3 fatty acids reduce cardiovascular disease risk and inflammation; may support brain health and improve lipid profiles.
    Nuts & seeds (e.g., almonds, walnuts, flaxseed, chia) Improve heart health and cholesterol; provide healthy fats and fiber for satiety and weight management; anti-inflammatory benefits.
    Healthy oils (e.g., extra virgin olive oil, avocado) Monounsaturated fats associated with lower CVD risk; improve lipid profiles and support weight-friendly, nutrient-dense cooking.
    Low-fat dairy & calcium-rich foods (e.g., yogurt, milk, fortified plant milks) Supports bone health and blood pressure regulation; fermented dairy (yogurt) supports gut microbiome and may aid weight control.
    High-fiber foods (e.g., vegetables, whole grains, legumes, fruit skins) Improves satiety and aids weight control; lowers LDL cholesterol; helps blood sugar regulation and bowel health.
    Hydration & minimally processed beverages (water, unsweetened tea) Supports concentration and school/work performance, healthy body weight (less sugary drinks), improved kidney function and overall hydration.

    And here are examples of negative dietary factors. 

    Less Healthy Food Health Risks / Concerns
    Sugary drinks (soda, energy drinks, sweetened coffee drinks, juice cocktails) Strongly linked to weight gain, obesity, type 2 diabetes, fatty liver disease, and dental problems.
    Processed meats (hot dogs, bacon, deli meats, sausage) Increased colorectal cancer risk (WHO Group 1 carcinogen), higher risk of heart disease and hypertension due to sodium and nitrates.
    Refined grains (white bread, pastries, most crackers, many cereals) Cause rapid blood sugar spikes, contribute to weight gain, higher diabetes and cardiovascular risk vs. whole grains.
    Fast food & fried foods (fries, fried chicken, burgers, breaded snacks) High in calories, unhealthy fats, sodium — associated with obesity, hypertension, and heart disease.
    High-sugar snacks & desserts (cookies, candy, donuts, ice cream) Contribute to insulin resistance, weight gain, high triglycerides, and inflammatory markers.
    Ultra-processed packaged foods (chips, instant noodles, frozen dinners) Typically high in sodium, refined carbs, additives — associated with increased overall mortality and chronic disease risk.
    High-sodium foods (canned soups, sauces, flavored rice mixes) Elevate blood pressure and strain the heart; long-term risk for stroke and kidney disease.
    Trans fats / hydrogenated oils (older baked goods, some margarine, deep-fried shelf-stable snacks) Raise LDL (bad cholesterol), lower HDL (good cholesterol), strongly linked to heart disease.

    But does it matter for children, who seem so vibrant, healthy, and invincible? Yes!

    Long and Short-Term Effects of Childhood Obesity 

    A good reason to prevent childhood obesity is that overweight and obese children are likely to become obese adults with the health risks that obesity brings. It can be hard to see that one’s children are obese. Even if parents recognize it, they may be tempted to say that it’s just baby fat, or a growth spurt, or pre-puberty.

    Support children’s well-being by giving them opportunities to be active every day.

    However, it’s best to talk to your child’s pediatrician if you’re concerned. 

    An article in Obesity Reviews gives this information comparing obese to non-obese children. 

    • Obese children are five times more likely to become obese adults.
    • Obese adolescents have an 80% chance of remaining obese as adults.

    Regardless of obesity adulthood, children who are obese maintain a higher risk of chronic conditions like diabetes in adulthood. 

    Nutrition and School Achievement

    Besides having healthy and happy children, most parents hope for their children to enjoy school and to do well in school. Healthy diet patterns can help with these goals. A review article in Healthcare (Basel) found associations between student achievement (college grade point average) and fruit consumption as well as regular meal consumption. 

    Healthy students are more likely to be high-achieving students.

    Just as important, especially for younger children, is that healthy eating is linked to better perception of performance at school, according to research in Frontiers in Nutrition. That can be good news for parents who want their children to enjoy school and lay a foundation for a strong career at school.

    Preventing Obesity with Healthy Foods at Home

    Does your gut tell you that fast food isn’t the way to go when it comes to healthy weight for your children? Your gut is right. Take a step back before ordering pizza tonight!

    There are clear relationships between fast food consumption and obesity in children and adults. Burgers, fries, pizza, chicken nuggets, and milkshakes are calorie-dense, low in nutrients, and a good way to consume excess calories and gain weight.

    But wait, there’s more! Some evidence shows that although fast food consumption is linked to weight gain, the rest of the diet is just as important, if not more so! It turns out that people who consume more fast food also tend to have poorer diets at home. It’s good motivation not only to prepare food at home, but to plan for healthy meals at home. 

    Simple Healthy Meals for Families

    Hopefully you’re convinced that eating healthy is important for your children (and you). It can be quick to get healthy meals on the table, even when you’re tired or rushed. Keep nutritious foods on hand in the pantry, fridge, and freezer so they’re always available. 

    Here are some simple meals to consider. 

    Meal Examples
    Breakfast • Oatmeal with fruit (bananas, frozen berries, pineapple, mango) and peanut butter
    • Oat O’s or shredded wheat with milk and fruit
    • Yogurt or cottage cheese parfait with oats or granola and fruit; sprinkle with chopped peanuts or nuts
    Lunch • Peanut butter and banana in a whole-grain wrap
    • Low-fat cheese on whole-grain bread
    • Whole-wheat penne pasta with cubed cooked chicken breast
    • Veggie sides: baby carrots, grape tomatoes, sugar snap peas, cucumber slices, bell pepper strips
    • Fresh fruit: banana, berries, tangerine, apple or pear slices
    • Snacks like mini brown rice cakes
    Dinner • Whole-wheat spaghetti with marinara, mixed with cooked carrots and parmesan; chicken on the side
    • Casserole with cooked brown rice, egg or egg whites, and spinach/broccoli/green beans; side of fruit
    • Easy Taco Night: Browned lean ground turkey or beans in taco seasoning, served with whole-grain tortillas, lettuce, tomatoes, salsa, and shredded cheese — let everyone build their own

    More Ways to Support Healthy Eating Habits

    There are more ways to support healthy eating habits for your children beyond serving balanced meals. Here are a few tips. 

    • Make it easier to consume fruit and vegetables than processed snacks by having them prepared and accessible quickly when children are hungry.
    • Let children choose from among healthy choices that you offer so they can feel ownership in their choice. 
    • Have designated eating areas in your home, like the dining room table and the kitchen, so that there is less chance of developing mindless eating habits while watching television or doing other activities. 

    And remember – it may not seem like it, but your children are watching you and learning from you. What you do may be their greatest influence long-term!

    How do you support healthy eating for your children and in your household?

  • Right Carbohydrates for Best Health in Diabetes Management

    I already talked a bit about carbohydrate consumption in diabetes, and now I want to expand on that. The previous post focused on quantity of carbohydrates per meal or snack using the carbohydrate exchange lists. This time, I want to focus on quality of carbohydrates and how to include carbohydrates in an overall healthy diet with fiber, protein, and healthy fats to manage blood sugar and have other benefits. 

    Carbohydrate Quantity and Quality

    Carbohydrates provide energy for the body. When your body digests food with carbohydrates, your body breaks them down into sugar, or glucose, and releases that into the blood. 

    When talking about the quantity of carbs, using carbohydrate exchange lists is helpful for meal planning because it makes it simple to consume or serve a consistent amount of carbohydrates. One exchange is 15 grams of carbohydrates. 

    There are all different types of carbohydrates – choose high-fiber, low-sugar, nutrient-rich sources!

    For example, each of these sample meals has a similar amount of carbohydrates because they each have three carb exchanges. 

    • Peanut butter on 2 English muffin halves with ½ banana
    • 1 cup of cooked whole-grain spaghetti with tomato sauce and ground turkey, and a side of ½ cup of corn
    • 1 banana, 1 orange, and 1 apple
    • 1 cup of cereal, 1 cup of milk
    • ½ cup of brown rice, vegetables stir fried with chicken, and 1 cup of ice cream

    Carbohydrate quality matters, too. Carbohydrate quality refers to the type of carbohydrates and other nutrients that are in food. Higher-quality carbohydrates may have more fiber, protein, and healthy fats, and fewer sugars and refined starches, than lower-quality ones.

    Intuitively, it makes sense that a slice of whole-grain bread is higher-quality than a sandwich cookie. Both are 1 carbohydrate exchange, but the bread has fiber, antioxidants, and B vitamins. The sandwich cookie has refined starch, added sugars, and saturated fat.

    Why Carbohydrate Quality Matters in Diabetes

    Carbohydrate quality is important for general health, as nutrients like fiber and healthy fats can lower cardiovascular risk, and components like sugar and saturated fat can raise cardiovascular risk. In diabetes, it’s important to choose higher quality carbs to improve your glycemic response to carbs.

    Carbohydrates like sugar and refined starch spike blood sugar because they’re quick to digest and release into the bloodstream. That’s the opposite of the goal in diabetes! White bread, jam, soda, and candy are examples.

    Look for high-fiber carbohydrates without much added fat.

    Low-quality carbohydrates may also have unhealthy components, like sodium and saturated fat, that raise blood pressure or cholesterol levels. Potato chips, croissants, and French fries are examples. Pancakes with butter and buttered rice are also high in refined starch, saturated fat, and often sodium.

    On the other hand, carbohydrates with fiber, protein, and other nutrients lead to a slower and smaller spike in blood sugar. Here are some nutritious options.

    • Whole grains like oatmeal, brown rice, quinoa, whole-wheat pasta, and whole-grain cereal
    • Beans and lentils
    • Fruit like berries, bananas, oranges, apples, pears, and `grapes
    • Starchy vegetables like sweet potatoes, corn, peas, potatoes, and winter squash, 

    These carbs may spike blood sugar on their own, but the nutrients it provides can make it worthwhile. Pairing it with protein and fat can help. 

    Non-starchy vegetables are low in carbohydrates and calories. They’re high in fiber and other nutrients. They’re almost always a good choice! Examples are tomatoes, cucumbers, leafy greens, broccoli, peppers, zucchini, carrots, and eggplant.

    High and low-nutrient carbohydrates also affect weight. High-quality carbohydrates are more filling, so it’s easier to eat less of them. Lower-quality carbohydrates are less filling. It’s easy to eat too many calories and gain weight.

    Choosing High-Fiber, Nutrient-Dense Carbohydrates

    How can you choose nutritious sources of carbohydrates? Here are some swaps you can make to your regular choices.

    Instead of… Try…
    Breads & Sandwiches
    White breadWhole wheat, sprouted grain, or sourdough
    White sandwich rolls / bunsWhole grain or oat-based rolls
    Croissants or pastriesWhole wheat toast with nut butter & fruit
    White bagelsWhole grain mini bagel or half with toppings
    Grains & Rice
    White riceBrown rice, quinoa, or cauliflower rice
    Instant or polished grainsSteel-cut oats, farro, or barley
    Pasta & Noodles
    Regular white pastaWhole grain or lentil/chickpea pasta
    Instant ramen or refined noodlesWhole grain or brown rice noodles
    Breakfast & Cereals
    Sugary breakfast cerealHigh-fiber, low-sugar cereal or homemade muesli
    Instant oatmeal packetsOld-fashioned or steel-cut oats
    White flour pancakesWhole grain or oat-based pancakes
    Sweetened muffinsBran or whole grain muffins with less sugar
    Snacks & Crackers
    White crackersWhole grain or seed-based crackers
    Potato chipsAir-popped popcorn or roasted chickpeas
    Plain rice cakesBrown rice cakes with toppings
    Potatoes & Starchy Vegetables
    French fries / fried potatoesBaked sweet potato wedges
    Tater tots / hash brownsAir-fried veggie patties or roasted potatoes
    Mashed potatoes with butterMashed cauliflower or roasted potatoes with olive oil
    Desserts & Sweets
    Apple pieBaked apple slices with cinnamon
    Candy or gummiesFresh berries or frozen grapes
    Sweetened applesauceUnsweetened applesauce or mashed fruit
    Beverages
    Fruit juiceWhole fruit or smoothie with protein
    Sweetened drinksWater, sparkling water, or herbal tea
    Convenience Foods
    Sugary granola barsLow-sugar high-fiber bars
    Instant mashed potatoesRoasted potatoes or mashed cauliflower

    Now that we’ve gone into detail on carbohydrates in diabetes, it’s time to move on to other parts of your plate. Lean proteins and healthy fats can improve blood sugar control and support weight management. In future posts, we’ll talk about nutritious protein and fats, and how to build a healthy plate at every meal.