Category: food choices

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.

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?

October 11, 2025

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 bread	Whole wheat, sprouted grain, or sourdough
White sandwich rolls / buns	Whole grain or oat-based rolls
Croissants or pastries	Whole wheat toast with nut butter & fruit
White bagels	Whole grain mini bagel or half with toppings
Grains & Rice
White rice	Brown rice, quinoa, or cauliflower rice
Instant or polished grains	Steel-cut oats, farro, or barley
Pasta & Noodles
Regular white pasta	Whole grain or lentil/chickpea pasta
Instant ramen or refined noodles	Whole grain or brown rice noodles
Breakfast & Cereals
Sugary breakfast cereal	High-fiber, low-sugar cereal or homemade muesli
Instant oatmeal packets	Old-fashioned or steel-cut oats
White flour pancakes	Whole grain or oat-based pancakes
Sweetened muffins	Bran or whole grain muffins with less sugar
Snacks & Crackers
White crackers	Whole grain or seed-based crackers
Potato chips	Air-popped popcorn or roasted chickpeas
Plain rice cakes	Brown rice cakes with toppings
Potatoes & Starchy Vegetables
French fries / fried potatoes	Baked sweet potato wedges
Tater tots / hash browns	Air-fried veggie patties or roasted potatoes
Mashed potatoes with butter	Mashed cauliflower or roasted potatoes with olive oil
Desserts & Sweets
Apple pie	Baked apple slices with cinnamon
Candy or gummies	Fresh berries or frozen grapes
Sweetened applesauce	Unsweetened applesauce or mashed fruit
Beverages
Fruit juice	Whole fruit or smoothie with protein
Sweetened drinks	Water, sparkling water, or herbal tea
Convenience Foods
Sugary granola bars	Low-sugar high-fiber bars
Instant mashed potatoes	Roasted 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.

October 3, 2025

Why Carbohydrates Are Not the Enemy in Diabetes Management – And What the Exchange List Is

With diabetes, you may have heard conflicting advice about carbohydrates. Some sources suggest cutting them out completely, while others say carbohydrates are good. The best approach may be somewhere in between. The amount of carbohydrates you can and should safely eat depends on your preferences, which types of carbohydrates and other foods you choose, and what your healthcare provider recommends.

For most people with diabetes, a low to moderate amount of carbohydrates, eaten consistently, can be the best approach as long as you choose nutritious sources. Understanding how carbohydrates affect blood sugar, the role of insulin in diabetes, and how to manage carbohydrate intake at each meal can help you enjoy a balanced diet without spiking your glucose levels. Keep reading for more on how your body handles carbohydrates and the relationship to blood sugar and diabetes, why carbohydrates don’t have to be the enemy, and practical strategies for consistent carbohydrate intake using carbohydrate exchanges.

What Happens in Your Body When You Eat Carbohydrates with Diabetes

Carbohydrates are your body’s main source of glucose, which provides energy for your brain, muscles, and organs. When you eat carbs, your digestive system breaks them down into glucose, which enters your bloodstream.

For people without diabetes, the pancreas releases insulin to move glucose into cells, keeping blood sugar stable. In type 1 diabetes, the pancreas don’t produce insulin.. Type 2 diabetes is far more common, including 90-95% of cases of diabetes. Your body has insulin resistance, so it doesn’t respond properly to insulin. Some people with type 2 diabetes still make high levels of insulin, while more advanced cases have pancreatic exhaustion and don’t make much insulin anymore. In type 2 diabetes, there’s a relative shortage of insulin.

Blood sugar is higher than normal, including after eating. Blood sugar rises higher after meals containing carbohydrates. In general, the more carbohydrates you have, the higher your blood sugar levels may spike.

Understanding this process is key to managing diabetes. Carbohydrates directly impact glucose levels, but with the right strategies, you can include them safely in your diet.

Carbohydrates May Not Be the Enemy in Diabetes Management

Carbohydrates often get blamed for high blood sugar, but they are essential for energy and overall health. The problem isn’t the carbs themselves. Trouble comes with oversized portions, low-quality sources of carbohydrates like sugary or highly processed foods, or eating carbohydrates without protein and fiber to balance the carbs. Skipping meals can also be problematic.

Cutting out carbs entirely can backfire for a few reasons.

The liver may release stored glucose, increasing blood sugar.
You may feel tired, irritable, or experience cravings as the result of low blood sugar.
Long-term adherence to a very low-carbohydrate diet is difficult.

It’s more sustainable and often healthier to choose nutritious, high-fiber sources of carbohydrates, keep portions in check, and balance carbohydrate consumption with protein, fiber, and healthy fat consumption. Planning can help.

Types of Low-Carbohydrate Diets

Low-carbohydrate diets come in several variations, ranging from moderate reduction to very low or ketogenic plans. Understanding the different approaches can help you decide what fits your lifestyle and diabetes management goals.

Diet Type	Daily Carbohydrate Intake	% of Total Calories	Notes
Moderate low-carb	100–150 grams	~30–40%	Reduces carbs moderately, sustainable for most people
Low-carb	50–100 grams	~10–25%	Can improve blood sugar control and promote short-term weight loss
Very low-carb / Ketogenic	<50 grams	~5–10%	Often leads to ketosis; stricter, may be harder to maintain long-term

These approaches differ in strictness and sustainability, and each can impact blood sugar, weight, and overall nutrient intake differently.

Pros and Cons of Low- and High-Carbohydrate Diets

Choosing a higher or lower carbohydrate intake has advantages and trade-offs, especially for people managing diabetes.

Diet Type	Pros	Cons
Low-Carb Diet	Can improve blood sugar control and reduce post-meal spikes Supports short-term weight loss Often higher in protein, which improves satiety	May include too much red meat, saturated fat, or TMAO, affecting heart health Potential loss of whole grains, fiber, and micronutrients Can be difficult to sustain long-term
High-Carb Diet	Encourages fruits, vegetables, and whole grains Supports fiber and micronutrient intake More flexible and easier to follow socially	Blood sugar may rise more after meals if portions aren’t managed Can contribute to weight gain if calorie intake is too high

How Many Carbohydrates You Can Have per Meal with Diabetes

Most diabetes guidelines suggest moderate, consistent carbohydrate intake.

Meal Type	Carbohydrate Range	Notes
Breakfast, Lunch, or Dinner	30–60 grams	Adjust based on activity, medications, and blood sugar response
Snacks	10–20 grams	Pair with protein or healthy fat for better glucose control

These are starting points. Your individual carbohydrate goals may differ depending on your health status and blood sugar patterns.

What Consistent Carbohydrate Intake Means and Why It Works

Eating similar amounts of carbohydrates at each meal—even if the foods vary—helps keep blood sugar stable. Consistent carbohydrate intake:

Prevents large spikes and crashes in glucose
Makes insulin or diabetes medications more predictable
Helps you recognize patterns and understand which meals work best for your blood sugar

Supports balanced dinner options (45g carbs / 3 exchanges)

1 cup cooked quinoa + grilled chicken + roasted vegetables

1 medium baked sweet potato + salmon + side salad

Supports snack options (15g carbs / 1 exchange)

1 small apple + 1 tablespoon peanut butter

6 whole-grain crackers + 1 slice cheese

Consistency doesn’t mean eating the same foods every day—it means keeping carbohydrate amounts similar to help manage glucose.

Carbohydrate Exchanges for Diabetes

Carbohydrate exchanges simplify meal planning by helping you track grams of carbohydrate. One carb exchange equals 15 grams of carbohydrate.

Food	1 Carb Exchange (15g carbohydrate)
Bread	1 slice
Cooked Rice or Pasta	1/3 cup
Small Fruit	1 small apple or orange
Milk	1 cup
Beans	1/2 cup
Oatmeal (cooked)	1/2 cup
Yogurt (unsweetened)	2/3 cup
Banana	1 small (about 6 inches)
Sweet Potato (cooked)	1/2 cup

If your goal is 45 grams of carbs per meal, that’s 3 exchanges. Using this system makes it easier to mix and match foods while staying within your target.

Having diabetes doesn’t mean giving up carbohydrates. By understanding how carbs affect blood sugar, practicing consistent carbohydrate intake, and using carb exchanges, you can enjoy a balanced diet and maintain better glucose control.

October 2, 2025

How and Why My Son Taught Me to Make Pesto

My son recently came out of school and informed me that we had to buy basil. Thrilled that this greeting was far less hostile than some of the greetings I get at pick-up (typically ranging from nothing on a good day to a shove or a proclamation that I’m not going to let him to something-or-other on a less good day), I asked him why. He said that his class had made pesto in Garden class, and he wanted to make it at home.

I was happy about this, though his enthusiasm doesn’t always pan out. Last year, he wanted me to buy chard because they’d grown and tasted it at school. Not surprisingly, he liked it as little when I bought it for him as he had liked every time before that. And when he wanted celery, I was happy to buy him some. He hated it, just like he always had. But I understand the excitement of producing it yourself and having it under a different set of circumstances.

Gardening Class in Elementary School!

My son goes to a public school, but it has a lot of elements that go far beyond your typical public school. Parent donations go a long way, including funding a garden and even a teacher for Garden. Each class goes once a week. Students might plant seeds, weed, water, or harvest. They usually also get some sort of lesson relating to how plants grow or how to use what they harvest.

I didn’t get to see the basil growing in my son’s school’s garden, but maybe it looked something like this.

Getting the Pesto Ingredients

We needed to purchase fresh basil and garlic. The timing was good, as my son was a bit sick. We needed something to do after school that didn’t require much energy, so we borrowed my parents’ car and went to a nearby supermarket for two bunches of basil and one head of garlic.

When we dropped off the car at my parents’ house, we took further advantage of their kindness – without asking, of course, since they were out of town. We took the rest of the ingredients we needed, including olive oil and chopped pecans, which were the closest substitute we could find to pine nuts or walnuts. We also took the remainder of a bag of Italian shredded 5-cheese blend to substitute for parmesan cheese.

Making the Pesto (1 Week Later)

We delayed the actual production of pesto due to my son’s illness. Since he had barely eaten for several days by the time we assembled the ingredients, I asked if he wanted to wait to make the pesto so that he could enjoy it more when it was ready. He chose to wait.

A few days later, when he was eating more normally, it was time to make the pesto. He got out the blender and the ingredients, assembled the blender, and plugged it in. I peeled a head of garlic and cut off the end, but he did the rest. He took the basil leaves off their stems and put them and the other ingredients in the blender, including carefully pouring in the olive oil.

My son said they’d used a hand cranked vegetable processor at school, so we didn’t know what setting to use on the blender. We decided to pulse it. He pulsed the blender and alternated pulsing with using a very long drink mixing spoon to stir.

For some reason, the head of garlic remained completely intact. He took it out of the blender and minced it with a knife on the cutting board. As a left-hander who didn’t have much knife experience, he looked kind of awkward, but he did a beautiful job. Then he put the minced garlic back in the blender and pulsed another few times.

We don’t have a garlic press, but my son minced the garlic beautifully with a knife.

He poured the pesto into a container, and I had the privilege of cleaning up. If anyone has any tips for washing olive oil-based foods off of dishes and utensils, please let me know! Olive oil is so greasy!

Results: Taste and Emotions

We both thought the pesto was delicious. Warning for those of you who are foodies: we’re not connoisseurs. We like most foods, even if they’re not traditional or perfect. But the pesto was tasty, the texture was nice, and it had been made with love and pride. We didn’t have it on pasta or any other food you might associate with pesto. Dinner included swai, sweet potato, watermelon, and zucchini. There was enough left over for a few more meals.

It was nice to see my son proud of himself for a job well done. He told his grandparents about it, and even got to show them it while he was eating lunch while video chatting with them.

My son feeds off of himself. If he feels guilty or ashamed, he gets angry with himself and makes it worse. He can work himself up into a terrible state. On the other hand, when he’s proud and in control, his best self shines through. That was a beautiful gift of this pesto experience.

How do you let your kids be their best selves?

Pesto Recipes

Traditional Pesto Recipe	Our Pesto Recipe
2 cups fresh basil leaves ½ cup grated Parmesan cheese ⅓ cup pine nuts 2 cloves garlic ½ cup extra-virgin olive oil Pinch of salt	2 bunches fresh basil leaves ½ cup shredded Italian cheese blend ⅓ cup chopped pecans Garlic to taste (we used 1 peeled minced head of garlic — adjust as desired) ½ cup olive oil Pinch of salt
Instructions Add basil, cheese, nuts, garlic, and a pinch of salt to a blender or food processor. Pulse a few times to begin breaking down the ingredients, then stream in olive oil while blending to reach your desired consistency. Stop and scrape the sides as needed; adjust seasoning to taste. Transfer pesto to a container and store in the refrigerator. Use with pasta, as a spread, or a dip.

Traditional Pesto Recipe

Our Pesto Recipe

2 cups fresh basil leaves
½ cup grated Parmesan cheese
⅓ cup pine nuts
2 cloves garlic
½ cup extra-virgin olive oil
Pinch of salt

2 bunches fresh basil leaves
½ cup shredded Italian cheese blend
⅓ cup chopped pecans
Garlic to taste (we used 1 peeled minced head of garlic — adjust as desired)
½ cup olive oil
Pinch of salt

Instructions

Add basil, cheese, nuts, garlic, and a pinch of salt to a blender or food processor.
Pulse a few times to begin breaking down the ingredients, then stream in olive oil while blending to reach your desired consistency.
Stop and scrape the sides as needed; adjust seasoning to taste.
Transfer pesto to a container and store in the refrigerator. Use with pasta, as a spread, or a dip.

Approximate nutrition information per 1/6 of recipe: 180 calories, 18 grams of fat, 3 grams of saturated fat, 10 mg cholesterol, 2 grams of carbohydrates, 1 gram of fiber, 0 grams of sugar, 3 grams of protein

September 26, 2025

Healthy Kid-Friendly Breakfast-for-Dinner Recipes (11–15): Quick & Easy Ideas

Here are ideas 11-15 in the final installment of a three-part breakfast-for-dinner series. (Here is the first part and here is the second part if you missed them!). Again these recipes are designed to be fun for kids by serving elements of breakfast like waffles and eggs at dinnertime. The recipes have protein, fiber, and fruits and vegetables, and they’re easy to make and clean up. They’re also easy to modify to suit picky kids and grown-up tastes and needs.

11. Vegetable Omelet with Waffle and Poached Pear

350 calories, 18 grams of protein, 5 grams of fiber

Prep tips: Cook ripe pears in a small amount of water until very soft. Slice or dice and set aside. Saute vegetables like spinach, mushrooms, zucchini, or bell peppers. In a bowl, whisk eggs or egg whites with milk. Pour into the pan and cook. Serve with a toasted frozen whole-grain waffle topped with plain yogurt and pears. Top with cinnamon if desired.

Why it’s great: Frozen waffles save time, and kids love the variety of surprising tastes for dinner.

Nutritional highlights: Eggs and mushrooms have vitamin D, and pears have lignan, which is a special type of fiber.

12. Your-Way Smoothie Bowl

350 calories, 10 grams of protein, 7 grams of fiber

Prep tips: Let each child choose their own components. Start with cottage cheese or yogurt, then offer vegetables like carrots, spinach, or kale. Sweeten the smoothie bowl with favorite fruit like bananas, berries, or melon. For thickness, offer ripe avocado or peanut butter. Let kids top their bowls with oats, seeds, cereal, or crumbled whole-grain crackers.

Why it’s great: Kids love choosing their own components and sprinkling toppings at the end. Grown-ups can appreciate a break from cooking.

Nutritional highlights: It has calcium, healthy fats, protein, fiber, whole grains, vegetables, and fruit – all in one bowl!

13. Whole-Grain Waffle Egg Sandwich

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

Prep tips: Cook an egg. Spread a small amount of mashed ripe avocado on two frozen and thawed whole-grain waffles. Place the egg and a slice of cheese on a waffle, and top it with the other waffle. Serve with a banana or other fruit.

Why it’s great: Grown-ups can feel good about serving something healthy without cooking much, and kids love feeling like they’re eating “junk food” for dinner.

Nutritional highlights: It has protein, fiber, and heart-healthy monounsaturated fats.

14. Breakfast Burrito

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

Prep tips:Add scrambled egg and a slice of American cheese to a whole-wheat tortilla. Adults may like it with salsa, beans, and lettuce.

Why it’s great: It’s compact and easy to transport. Take it anywhere!

Nutritional highlights: Small but mighty, it’s filling with protein and fiber.

15. Sweet Potato Egg Nests

Prep tips: Toss grated or spiralized sweet potato or spaghetti squash with olive oil, salt, and pepper. Divide into nest-sized piles on a cookie sheet with foil and cooking spray. Bake for 10 minutes, then crack an egg into the center of each nest. Back until the eggs are set. Serve with avocado or fruit.

Why it’s great: Includes kid favorites like eggs and sweet potatoes, and adults like using whole foods instead of processed options

Nutritional highlights: It’s high in fiber, protein, and beta-carotene.

With these final five recipes, you now have 15 ways to make breakfast-for-dinner both healthy and family-approved. From finger foods to bowls, savory bites to sweet twists, you’ve got plenty of inspiration to keep mealtime exciting without sacrificing nutrition. Whether you pick a favorite or rotate through all 15, your family can enjoy balanced dinners that feel fresh, fun, and easy any night of the week.

With these final five recipes, you now have 15 ways to make breakfast-for-dinner both healthy and family-approved. From finger foods to bowls, savory bites to sweet twists, you’ve got plenty of inspiration to keep mealtime exciting without sacrificing nutrition. Whether you pick a favorite or rotate through all 15, your family can enjoy balanced dinners that feel fresh, fun, and easy any night of the week.

September 16, 2025
Quick and Healthy Kid-Friendly Breakfast-for-Dinner Ideas (Recipes 6–10)

6. English Muffin Egg Pizza

290 calories, 17 grams of protein, 3 grams of fiber

Prep tips: Spread marinara sauce on whole-grain English muffin halves, or use whole-wheat tortilla or sliced whole-wheat bread as a base. Distribute whisked eggs or egg whites. Add sliced tomatoes or diced vegetables and top with low-fat shredded cheese. Toast or broil until the egg is cooked.

English muffin pizzas can be topped with any number of great options like eggs, cheese, and spinach.

Why it’s great: Kids love pizza in all forms, and this is a high-protein, low-fat option with minimal clean-up.

Nutritional highlights: It’s high in protein and calcium, and adding tomatoes and tomato sauce adds lycopene and fiber.

7. Sweet Breakfast Pasta Bowl

280 calories, 10 grams of protein, 5 grams of fiber

Prep tips: Toss cooked whole-grain pasta with plain yogurt or Greek yogurt, or use cottage cheese if you prefer. Stir in sliced or mashed banana and fresh or frozen berries, and serve warm or cool. Add a sprinkle of seeds or nuts if desired.

Why it’s great: Kids can enjoy a sweet dinner, while grown-ups can appreciate using leftover pasta and fresh or frozen fruit.

Nutritional highlights: It’s a source of whole grains, calcium, antioxidants, and fiber.

8. Chicken Egg Cups

250 calories, 20 grams of protein, 2 grams of fiber

Chicken egg cups freeze nicely and make fun finger foods. Add more egg whites for extra protein, or stir in blueberries for a sweet surprise.

Prep tips: Chop and cook vegetables like spinach, tomatoes, zucchini, corn, carrots, bell peppers, and peas. Frozen thawed vegetables and leftover vegetables also work. Toss beaten eggs with vegetables in a bowl. On a separate cutting board, dice cooked skinless chicken and place it in sprayed, lined muffin tin cups. Pour the egg mixture over it, and bake for 15-20 minutes or until the eggs are set. Serve on their own or with fruit, whole-grain crackers, or mini bagels.

Why it’s great: Parents love that it’s high in protein for the kids, low in carbs for adults, and a delicious way for everyone to eat more vegetables. Kids love that it’s a finger food and full of colorful vegetables.

Nutritional highlights: It has two sources of protein – chicken and egg – and is low in carbohydrates.

9. Apple Cheddar Quesadilla

270 calories, 12 grams of protein, 4 grams of fiber.

Prep tips: Slice or dice apples. Add low-fat shredded cheddar or any other cheese to whole-grain tortillas. Sneak in diced tomatoes or chopped spinach if desired. Top with another tortilla and toast. Cut into wedges to serve.

Fill whole-grain tortillas with cheddar cheese and add sweet apples or colorful vegetables for a wholesome dinner.

Why it’s great: Kids love quesadillas with melty cheese. Adults can enjoy contrasts like salty, creamy melted cheese and sweet, crunchy apples.

Nutritional highlights: Calcium for bones, protein and fiber for fullness

10. Avocado Cottage Cheese Toast Sticks

320 calories, 12 grams of protein, 5 grams of fiber

Prep tips: Puree ripe avocado with cooked broccoli florets and low-fat cottage cheese to make a creamy dip. Slice whole-grain bread into strips, toast it, and serve. Alternatively, serve brown rice cakes or whole-grain crackers for dipping.

Why it’s great: Kids can enjoy a green, creamy dip and the experience of dipping for dinner, while grown-ups can also dip vegetables for additional nutrients.

Nutritional highlights: The dip has healthy fats, vitamin E, and protein.

These five new ideas add more ways to get nutritious, appealing dinners on the table fast. They can fuel growing kids and healthy adults, while bringing comfort and joy due to breakfast elements at dinner. Remember to check recipes 1-5, and watch for breakfast-for-dinner recipes 11-15 coming soon!

September 9, 2025
Here’s How We Grocery Shop Without a Car
I talked before about why I don’t own a car, and how my son and I get where we need to go. Here’s how we go grocery shopping without a car. Good news: it doesn’t involve pizza delivery, meal kits, or exorbitant grocery delivery fees! It involves delivery services and a lot of walking.

Typical Car Ownership and Driving Habits in the US

Many Americans may have trouble even imagining what it’s like not to own or share a car. The average household in the US has more than 2 cars. There are 0.8 cars per person, which may not sound like much until you realize that that figure includes children!

Among drivers, there are 1.2 cars per driver! (Side question: what do people do with their extra cars when they own more than one?). People drive about 7-14 miles per day.

These numbers are lower in certain dense urban areas on the East Coast like Boston and New York where public transportation is common and more convenient. For example, only about half of households in these cities have cars. But in many metropolitan areas, including the one in which I live, car ownership is near ubiquitous among households.

These figures imply that most people drive to get their groceries. Or, since about half of food dollars are spent on food prepared outside the home like at restaurants, people eat out. So how does my household get groceries?

Grocery Delivery

I use Walmart Plus InHome grocery delivery service. For a single annual fee, I get the following benefits.
- Groceries and everything else Walmart sells at in-store prices, with no mark-up for delivery services
- Free delivery on minimum orders of $35, with delivery windows of 9:00 a.m.-1:00 p.m. or 2:00 p.m.-6:00 p.m.
- No need to tip the delivery person, who is a Walmart employee (not a third party driver as many delivery services use)
- Free shipping on many items with no minimum fee. Eligible items may include non-perishable grocery items (though a limited selection), clothing, electronics, and other non-grocery items
I find that Walmart has competitive prices on national brands, great prices on store brands, and a great selection of store brands, including many varieties and flavors analogous to what national brands offer.

Their produce is often good, though I regularly get bruised tomatoes and overripe bananas. Walmart occasionally makes mistakes in the orders, but they make it easy for me to ask for refunds.

Walking to Supermarkets

We’re lucky to live within 2 miles of 3 different supermarkets. Within 50-70 minutes, I can walk to a store, shop, and bring back a load of groceries.

A Local “International” Supermarket

Most of my fruits and vegetables come from a store that’s 1.25 miles away from my home. There are about 20 locations in my general area of the country. Fruit and vegetable prices are often half the price of standard supermarkets.

It’s a fun place to shop because prices can change daily. You never know what great deal you’ll find, like 2-lb bags of organic cauliflower florets for $1.49 a few weeks ago. That makes it ideal for walking because I can’t carry much, so it’s easier to go frequently anyway and only purchase a little at a time.

The store calls itself an “international marketplace.” Many of the customers are Armenian or Russian. It’s a great place to purchase things like kalamata or other specialty olives, Bulgarian or Greek feta, and similar foods that are common in the Mediterranean countries and terribly overpriced at major supermarkets. Breads like white and whole-wheat pita and lavash are delivered fresh daily.

This store is a great complementary option to Walmart. It fills in for fruits and vegetables that are lacking at Walmart. Conversely, it’s not the best place to buy standard packaged American items like oatmeal, peanut butter, and flour. It’s pricey and selection isn’t great.

Amazon Fresh Is Attractive

Amazon Fresh has a location less than a mile from me. I don’t normally shop there much (though I wrote about how I’m currently on a free 3-month trial for their delivery service and am loving it). As for shopping in the store myself, I do appreciate it being there.

It’s my go-to for a few things like fresh flowers when I need a gift for someone. It often has iceberg lettuce cheaper than at other places, and it does have some store-brand items and random other items at fabulous prices if you look hard enough.

Its real draw for me, though, is that it’s kid-friendly. That means I can walk there with my son (walking or biking). I get to take a walk, and my child is happy – that’s a true benefit! When we get there, my son gets to choose a free piece of fruit – he always chooses a banana from among the banana, tangerine, and apple offerings – and uses a kid-sized shopping cart. Sometimes, he gets a sheet of stickers. Whatever works!

Whenever we’re out with the car, I keep my eyes open for other grocery shopping opportunities. Ralphs (Kroger), Vons (Safeway), and Trader Joes are fun destinations, but they’re not regular for us. Still, every car load helps!
September 6, 2025
5 Quick and Healthy Kid-Friendly Dinners With Plenty of Protein
Does making dinner ever feel like a struggle? If you’re anything like me, you don’t feel like cooking much, but eating out isn’t an option. Instead, it’s time for a family-friendly, nutrient-rich meal that’s appetizing for the whole family, and takes almost no effort. We already posted about family-friendly meals like healthy hot dogs and hamburgers. Here are five more dinner ideas that have protein and other nutrients for kids’ growth and development, while being right in line with grown-ups’ weight management goals.

English Muffin Pizzas

2 English muffin halves with marinara sauce, shredded mozzarella, and turkey pepperoni can have about 350-400 calories and 15-20 grams of protein.

Most kids love pizza, even when it’s a healthier version than delivery. English muffin pizzas are among the oldest tricks in the book for a quick, tasty, and healthy lunch or dinner. Add marinara sauce and low-fat shredded mozzarella cheese to whole-grain English muffin halves. Whole-grain sliced bread, whole-wheat pita, and whole-wheat tortillas are also good options.

Some children like pizza plain. Others may prefer to add meatless or turkey pepperoni. Some may enjoy branching out a bit with items like sliced olives, diced cooked chicken, and pineapple chunks.

Let your kids make their own pizzas with healthy options that you provide, and you can all be happy with a balanced and easy dinner.

For a side, serve colorful vegetables like bell pepper strips, carrot sticks, sugar snap peas, and cucumber sticks. Offer a healthy dip like hummus or light ranch dressing. Another good option is marinara sauce. It adds another serving of vegetables, and kids love it.

Spinach and Bean Quesadillas

A quesadilla with a whole-wheat tortilla, low-fat shredded cheese, spinach, and black beans can have about 400-450 calories and 15-25 grams of protein

These quesadillas are a kid favorite made healthy with whole-wheat tortillas and low-fat cheese instead of refined tortillas and full-fat cheese. Add extra protein with black beans or chicken. For grown-up tastes, tuna is another option.

To make: top a whole-wheat tortilla with low-fat shredded mozzarella or other cheese and spinach or tomatoes. Add black beans or diced chicken if desired. Cover the tortilla with another tortilla, and toast it. Serve half of the quesadilla at once.

Whole-grain tortilla, low-fat cheese, and spinach leaves combine to provide a wholesome quesadilla. Add chicken, fish, or black beans for more protein.

For vegetables, add spinach leaves or tomatoes inside the quesadillas. If your children don’t want vegetables inside the quesadilla, add a side of fresh salsa made with tomatoes, lime juice, onion, and cilantro.

Baked Chicken Tenders

A 3-oz portion of chicken baked with oat coating has about 250 calories and 26 grams of protein.

If you’re lucky, your children enjoy plain chicken. If not, it’s okay. It’s not hard to turn skinless chicken breasts or tenderloins into healthy versions of breaded chicken nuggets or tenders.

Start with thin strips of skinless chicken, or cut chicken into nugget-sized pieces. Dip them into beaten egg or egg white, and then into a whole-grain coating like crushed shredded wheat, instant oats, or whole-grain breadcrumbs. Before dipping the chicken, you can season the coating by mixing it with your choice of salt, pepper, parmesan cheese, or any spices or herbs you like. Place the chicken on a sprayed cookie sheet and bake it at 400 degrees for 20-25 minutes or until the chicken is cooked through.

Coat chicken with whole grains and bake them for a more nutritious version of this kid favorite.

Serve the chicken on whole-grain bread or rolls, or let your children eat it as a finger food with sweet potato and zucchini sticks that you bake with the chicken.

Chicken or Bean Taco Bar

A taco with 2 ounces of chicken, lettuce, tomato, salsa, guacamole, and low-fat shredded cheese has about 360 calories and 29 grams of protein.

Tacos can be great for kids and adults.

Here are some reasons why.
- They are simple and versatile, so they’re easy for grown-ups to prepare and to serve.
- They’re more manageable for kids than something larger like a burrito.
- They’re a great DIY dish when you offer a taco bar.
- They can be nutritious and high in protein, fiber, and healthy fats.
With all of these benefits, a taco bar may become a regular event in your home.

Set out appetizing ingredients like fish or chicken, lettuce or cabbage, and mango or corn, and let your children make their own healthy tacos in whole-grain shells or tortillas.

For your bar, set out whole-grain taco shells or whole-grain corn tortillas. Whole-wheat flour tortillas work, too; select soft taco-sized tortillas for portion control. Offer toppings like chicken or beans for protein, lettuce and tomato for freshness, and salsa, guacamole, and low-fat shredded cheddar, jack, or Mexican-style cheese for flair.

For protein, chicken is usually a hit. Try leftover shredded rotisserie chicken, or bake your own chicken, shred it, and mix it with taco seasoning or spices like cumin, chili powder, and paprika. If you and your kids prefer, offer shrimp or a mild fish like tilapia or swai. Plant-based protein ideas are black beans or fat-free refried pinto beans.

Yellow corn is a beautiful side dish. Offer corn on the cob if it’s in season. Kids may prefer you to cut the kernels off the cob before serving it. Frozen corn works fine, too. If you opt for canned corn, choose non-creamed corn and opt for a version without added sugars. Corn is already sweet!

For grown-up tastes and additional vegetables that aren’t starchy, try grilled peppers and onions, sauteed zucchini and yellow squash, or roasted broccoli florets. Or, just serve extra lettuce and tomatoes with some salsa. It’s a low-calorie, delicious side dish.

Eggy Fried Brown Rice

A serving (¼ of a recipe) has about 300 calories, and 18 grams of protein.

Fried rice has a blend of textures and colors. It’s easy because you can use leftover rice and frozen vegetables, and it works for vegetarians. You can have just eggs and egg whites for protein, or add chicken, tofu, shrimp, or fish if you want. Season it how your kids like – whether with soy sauce, ginger, and garlic powder, or with store-bought teriyaki sauce.

Use bright vegetables and familiar eggs for a nutritious dish. Swap whole-wheat spaghetti or elbows for brown rice if your children prefer pasta.

For 4 people, scramble about 2 eggs and 6 egg whites in a pan using cooking spray or 1-2 teaspoons of olive or canola oil. Take the eggs out of the pan and set them aside. Heat another 1-2 teaspoons of olive and add a diced onion. Cook for 4-5 minutes. Add 1-2 cups of frozen or cooked vegetables like peas, diced carrots, chopped zucchini, or chopped broccoli florets. Heat, add 2-3 cups of cooked brown rice, and heat thoroughly. Add the eggs back in, and toss with seasonings like soy sauce, ginger, and garlic powder, or serve with teriyaki sauce.

This dish has whole grains, protein, vegetables, and healthy fats. It’s already balanced! If you’re trying to reduce carbs, use riced cauliflower instead of brown rice. For more crunch, protein, fiber, and healthy fat, add chopped peanuts or almond slices to the pan, or sprinkle them on top when serving. For a light accompaniment for grown-up appetites, serve with steamed or stir fried broccoli florets.

These dinners are easy, versatile, and full of nutrients for kids and adults. What are your balanced and easy dinner staples?
August 30, 2025
Healthy Hot Dogs and Hamburgers for Kids and Parents: Quick & Family-Friendly Ideas
Hot dogs and hamburgers are easy, quick, and kid favorites, but they can be among the least healthy choices for a family meal. Still, with a few swaps, you can make them healthier. Healthy hot dogs and burgers with high-fiber sides can be easy to make and kid-friendly. Here are tips for cutting back on saturated fat and refined carbs and adding protein and fiber, while keeping kids’ tastes buds in mind.

Choose a Healthier Hot Dog

A standard beef or pork hot dog is high in saturated fat and cancer-causing nitrates. It’s not even that high in protein, with 5 grams of protein, or 10% of the daily value, in a classic wiener. Protein helps your kids grow and it helps you stay full for longer, which makes weight management easier.

Turkey franks are slightly better. They’re lower in saturated fat and don’t have red meat, which is linked to heart disease risk. But they’re still not great. They have cancer-causing nitrates just like beef dogs do, and they only have 5-6 grams of protein.

For a much healthier choice, try veggie dogs. They’re free from nitrates and cholesterol, and they’re low in saturated fat. They’re also higher in protein. A jumbo veggie dog, for example, has about the same amount of calories as a beef or turkey dog, with 100 calories, but it has no nitrates, no cholesterol, and 14 grams of protein.

Better Burger Alternatives

Don’t do it! A burger and fries can have over 1,000 calories, but with just a bit more effort, you can serve a nutritious, high-protein meal!

Burgers can be higher in protein than hot dogs, but for the sake of your health and your children’s health, consider alternatives to regular beef burgers. A 4-ounce beef patty made with 85% lean ground beef has 240 calories and 6 grams of saturated fat. That’s about a quarter of the daily limit for saturated fat. Plus, red meat – even lean red meat – can increase risk for heart disease due to the way your body metabolizes it.

Try a lean ground turkey burger instead. Look for 90-95% lean. Keep it from being too dry by adding a bit of grated zucchini, a splash of milk, or beaten egg. A tablespoon of light mayo or a few squeeze of ketchup can also help. Be sure not to overwork the meat when you’re shaping it.

Here are some other alternatives to offer.
- Skinless chicken is a great lean option. Bake or grill it for kids who like simple foods.
- If your children like chicken nuggets, make healthier versions. Dip chicken tenderloin in egg whites and coat it with whole-grain cracker crumbs or breadcrumbs, oats, or almond meal. Bake it on a sprayed cookie sheet.
- Veggie burgers. They’re fun for kids who like colors and textures. Different varieties may have garbanzo beans, black beans, yellow corn, green peas, orange carrots, quinoa, oats, and more.
Whole-Grain Buns and Wraps

Why waste space and calories with a white bun when a whole-wheat bun is just as easy to come by? Both hot dog and hamburger buns are usually available in a generic or store brand version, so they’re affordable. Whole-grain tortillas can also be great choices for hot dogs. Kids get a kick out of a rolled-up hot dog.

Choosing a whole-grain bun is an easy way to boost whole grains and fiber. That’s important because a typical American gets less than half of the recommended amounts of whole grains and fiber, but these are linked to lower risk for obesity, type 2 diabetes, and heart disease. Remember to offer the bun toasted if your children may enjoy it more that way.

For yourself, consider portion control. A smaller, store-brand whole-wheat hamburger bun can have about 120 calories. A national brand, larger bun can have 200 or more calories and 35 or more grams of carbohydrates.

If you’re going low-carb, consider a low-carb tortilla, low-carb wrap, or naked dog or burger.

Sneak More Nutrients into the Burger

You’ve given your kids a great start with a whole-grain bun and lean protein for the filling, but it’s okay to push for more! If your goal is to get as much nutrition as possible into the burger and your child’s belly, here are some more ideas.
- Mashed or pureed ripe avocado for heart-healthy fats and a creamy texture
- American cheese slices or a slice of another type of hard cheese for protein and calcium.
- Meatless bacon
Give your children enough healthy choices, and they are sure to end up with a healthy meal that they love.

If you do opt for process cheese, just read the nutrition facts and ingredients. Look for a brand that has protein and calcium. Some varieties are made mostly with starch, and don’t have much protein.

Healthy Toppings and Condiments

Some children love toppings. Others prefer their food plain. A squeeze of ketchup is probably the most popular choice for kids. Grown-ups can enjoy relish, yellow mustard, dijon mustard, or spicy brown mustard for a low-calorie condiment.

For yourself, feel free to make a more filling burger or hot dog by piling it high with grilled onions and peppers, mushrooms cooked in a small amount of broth, or lettuce and tomato.

Kid-Friendly Vegetable Sides

Instead of a hot dog and chips or a burger and fries, serve plenty of appetizing vegetables. For example, for a crunchy side, skip potato chips. Instead, cut sodium and fat, and add vegetables and nutrients with baked kale chips. Shred kale leaves, toss them in olive oil and sea salt or parmesan cheese, and bake them on a sprayed cookie sheet.

Instead of French fries, try baked strips of sweet potato, zucchini, carrots, green beans, or parsnip. They’re delicious and far healthier choices than fried potatoes, and many children like these choices.

Colorful finger foods may be enticing enough to get your children to eat vegetables. Let them choose their favorites!

If you need more vegetables for yourself, serve a side salad. It’s easy, filling, and low in calories.

Bon Appetit!

Depending on your children’s ages and abilities, consider involving them to various degrees. Older children may be able to help you set the table and prepare some foods, like coating chicken with breadcrumbs, mashing avocado, or tossing kale with olive oil and parmesan. Children may enjoy assembling their own burger or hot dog and toppings. Even younger children may appreciate you asking how they want their burger or dog, and which sides they prefer.

End a meal with fresh fruit instead of a sugar-sweetened dessert, and your child may be just as happy.

How do you get a quick, healthy lunch or dinner on the table for your whole family? How do you serve it? Please tell me your ideas!
August 28, 2025
Amazon Fresh Review: Packaging Waste and How to Reduce It

I Ordered $26 Worth of Groceries from Amazon Fresh and Received 7 Paper Bags: Why So Much Packaging?

As I explained, I’m on my 3-month free trial of Amazon Fresh grocery delivery. Most of my experience has been great, but the packaging is excessive. It’s no surprise to me, since Amazon has long given me the impression of not caring how much packaging they use. Here’s how it’s going.

A $26 Order in 7 Bags: What’s in the Bags?

Most of my orders are just over the $25 minimum for free delivery. This one cost about $26 (plus tip). Here’s what was in each of the 7 bags that I received.

Bag 1: A Watermelon

That’s it. Was it necessary? Maybe they could have provided an option for me to decline a bag. You can’t carry watermelons in paper bags anyway. The bag rips.

Bag 2: Lettuce

This bag contained 1 head of iceberg lettuce. Period.

Was this head of lettuce worthy of a full paper bag?

Bag 3: Lettuce and Cucumbers

The cucumbers definitely weren’t crowded.

This bag contained 1 head of iceberg lettuce, and 3 cucumbers.

Bag 4: Lettuce

This bag contained 2 heads of iceberg lettuce. They weren’t large heads.

Bag 5: Cucumbers and Nectarines

The nectarines might have been lonely without the cucumbers. There was probably room for more.

This bag contained 3 nectarines and 3 cucumbers. They looked kind of lonely in there.

Bag 6: Cheese, Tomatoes, and Turkey Bacon

This bag contained an 8-ounce bag of shredded cheese, 4 roma tomatoes, and a 12-ounce package of turkey bacon. Besides being vaguely curious about the thinking behind putting tomatoes with refrigerated items (I’d expect almost any other type of product to be refrigerated, but not tomatoes…but that’s an extremely minor question and not anywhere near a complaint…), I am wondering why these small, light items required a whole paper bag to themselves. Any guesses?

Bag 7: Tomato Soup, Frozen Peas, and Mustard

This bag contained 2 10-ounce cans of tomato soup and 3 12-ounce bottles of mustard. There was also a bag of sugar snap peas. The bag didn’t seem full

“Reduce” Before “Reuse” and “Recycle”: A Hierarchy

In school, I learned that “reduce, reuse, and recycle” were better alternatives than throwing away. What I also learned was that “reducing” waste was less harmful to the environment than “reusing,” and that “reusing” was less harmful than “recycling.” In other words, “reduce” is a clear first choice before “reuse,” which comes before “recycle.”

Reusing Is Nice, But Is it Reducing Anything?

Amazon and, admittedly, many other retailers, are quick to point out that their bags and other packages are reusable. That’s very true. You can, as they say, reuse their bags dozens or hundreds of times. But when you reuse these bags, are you reducing the production of more bags?

That is, you may be reusing these bags for things like collecting your household’s recyclables, but isn’t Amazon still producing just as many new bags, regardless of whether you’re reusing the bags they’ve already given you? For example, if you receive 10 paper bags in one Amazon order, and reuse them all, won’t Amazon still bring you brand-new paper bags when they deliver the next order to you? How is that helping the environment?

Recycling Generates a “Halo” Effect and Doesn’t Save Much Energy

Have you ever heard of a “health halo?” It’s when you choose a healthy option, but since it sounds so healthy, you add a less healthy option than you otherwise would have chosen. The healthy option has a “halo” that makes you think the entire meal is healthy, even though it ends up less healthy.

For example, let’s say you typically order chicken fettuccine alfredo, but you decide to order more healthily this time. So, you opt for grilled chicken, broccoli, and a side salad with light Italian dressing. Then, you feel that you’ve eaten so well that you deserve dessert, so you order a brownie a la mode even though you don’t usually order dessert. Your meal may now have more calories, sugar, and carbohydrates than it would have had you just ordered your typical plate of creamy pasta, but now you feel healthier.

I believe there’s an environmental “halo” effect with Amazon (and other) packaging. The bags and boxes state so many times that they’re made from recyclable materials, and that they’re recyclable, that it’s easy to confuse that with “environmentally friendly.” The result is that we may use more, thinking it’s no big deal since they can just be recycled.

But recycling may not be the great option that it sounds like. It may take 25% less energy to produce a recycled bag than a new one. That means it takes 75% of the energy to produce a recycled bag. That’s nothing to brag about. Recycling takes resources like energy and water. It’s not the answer to excessive amounts of packaging.

How Can We Reduce Packaging?

I don’t know. Does Amazon care what I think? They proudly claim to be the world’s most customer-centric company, and I think they do a great job at that. They’re easy to deal with and they make transactions smooth. They eliminate any potential logistical problems related to packaging by overpackaging everything.

How do we get them to reduce packaging? I don’t think “reduce” is an option that most Americans want. We like things in packages. But “reuse” could work, I think, if Amazon picked up the bags it left and reused them.

What do you think we and Amazon should do to help save the earth?

August 12, 2025