Healthy Living Reality

Category: meals

  • 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!

  • Late January Reality: Helping Kids and Parents Thrive in the Day-to-Day School Routine

    Late January Reality: Helping Kids and Parents Thrive in the Day-to-Day School Routine

    It may seem like the back-to-school transition after the holidays is over, but any parent knows that the work of parenting never ends. It’s normal for kids to resist morning routines, for homework to feel burdensome, for kids to say they’re bored, and for bedtime to seem like a struggle. On top of it, parents can be exhausted!

    Don’t worry. There are simple hacks for making things smoother during the winter months. If you haven’t already, you can incorporate healthy actions back into the schedule. And, you can break up the day-to-day monotony with fun that doesn’t leave you even more exhausted. It’s all about listening to your kids and framing things in a way that gets through. Here are some tricks to shifting from surviving to thriving this winter. 

    A Post-Holiday “Letdown” Is Normal

    After weeks of excitement and special events over the holidays, they’re now in the distant past. This can be hard for parents, who may have hoped for a break but never got the rest they wanted.

    It can also be hard for kids. It’s hard to transition from November and December, when there may always be a wonderful new adventure to look forward to, to late January. School may feel endless; spring break is far off, and there’s nothing to break the daily routine of school.

    Acknowledge your and your kids’ feelings. They’re valid! Let them know that you understand that it’s hard when special times end, and school comes back. 

    In my family, the end of January feels especially final when it comes to holidays. We not only have the typical winter break over late December and early January. Three of us also have January birthdays. Plus, my parents leave for another country after the third birthday. For these reasons, our family’s transition to late January routine is especially dramatic. 

    Here are some things my son and I talk about.

    • What a wonderful job he did decorating and planning for holiday and birthday parties for the family
    • What he’s been enjoying doing when he hangs out with his friends after school 

    Shift Focus to Smaller Bits of Fun

    You don’t have to accept that the next few months will be boring. Consider coming up with ways to have fun on a smaller scale. What makes them really special is that they may be things you didn’t have time to do over the holidays. 

    A day at the park is simple, but something for kids to look forward to!

    Here are some low-key ways to have fun that my son looks forward to at this time of year.

    • Getting to video chat on weekends with his grandparents
    • Making plans with his amazing, wonderful, and unbelievable babysitter, who only works for us when my parents are out of town
    • Planning for him to sleep over at his grandparents’ house when they return
    • Doing different weekend outings with me that require a car – since we borrow my parents’ car, we don’t go far from home or off a bus route when they’re in town. I don’t like to ask
    • Fun events coming up at school, like a music festival showcasing his classmates in March
    • Going to the library, which has wonderful magnet tiles and other toys, but was closed over winter break

    These simple events can be joyful. Though they fit into the daily routine, they feel like they break it up. 

    Fit in Healthy Habits Now!

    Remember those healthy habits you wanted to start this year? Daily routines are likely to be as predictable and consistent now as at any other time during the year. Your chance to build healthy meals and snacks, regular family activity, and a healthy sleep routine into daily life may be now!

    Cooking healthy foods together can encourage kids to eat healthy, and help them learn what a healthy meal is.

    Small steps can make a big difference. Here are some examples.

    • Shift portions to increase vegetable intake. If kids aren’t eating their vegetables, consider serving smaller amounts of other foods so they’re not full before they get to their vegetables. You can also serve smaller portions of vegetables to avoid overwhelming kids.
    • Make physical activity routine. Enjoy nature walks. Walk to the library or post office. Take a walk while your kids bike or scooter along. 
    • Establish a bedtime routine. You may already do this. If not, make a consistent set of activities you do with your kids before bedtime. Brushing teeth, taking a bath, and reading a story are common ones. You might sing a song or tell a few nursery rhymes together. Make sure to have your own grown-up version of a bedtime routine. It might include brushing teeth, spending time with your significant other (if you have one), packing tomorrow’s lunches, and making a to-do list for the next day.

    What may be the biggest difference for me and my son between the holiday season and routine days of winter is sugar consumption. Christmas candy, irresistible chocolate coins, and birthday cakes contribute added sugars. Furthermore, my son gets a lot of juice and apple cider when my parents are home. They don’t have added sugars, but they do have a lot of sugar. Now we’re back to one reasonable portion of one sugar-sweetened treat a day at home.

    Look for Information, Listen, and Adjust

    If your routine isn’t working, troubleshoot to figure out why not. If kids are cranky or resistant, there’s probably a reason. It’s possible they’re just being difficult, but it’s also possible there’s an underlying barrier, such as fatigue or anxiety. Either way, simple changes can often make a difference.

    Have you tried brushing your teeth together, or singing tooth brushing songs?

    Here are some common reasons why a routine isn’t working, and possible fixes. 

    What Might Be Going OnWhat Can Help
    Kids are tiredAn earlier bedtime can help kids get more total sleep. A consistent bedtime—even on weekends—can prevent starting the school week already short on sleep.
    Kids are overstimulatedAllow 20–30 minutes after school for kids to decompress by amusing themselves however they want (within household rules). Let them know you’re available when they’re ready. Check their schedule to be sure they have at least 30–60 minutes of true downtime each day—unstructured time not dedicated to homework or extracurricular activities.
    Kids want to exert controlOffer choices: “Homework before or after snack?” “Do you want a 5-minute warning or a song timer?” “Do you want to start with reading or math?” Shift from time-based rules to task-based routines. Instead of “It’s 6:30, do your homework,” try “After homework, it’s free time.”

    Turn the dark days of winter into a bright spot with small changes in how you approach your kids and manage schedules. Plus, you can incorporate healthy choices in your family’s daily routine to take advantage of the predictable days that often come in mid-winter.

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

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

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

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

    Keeping Parent and Child Active During Winter Break

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

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

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

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

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

    Rainy day options include these.

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

    Healthy Eating for All During Winter Break

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

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

    Here are some tips for healthy meals for everyone. 

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

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

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

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

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

    Outdoor Time in All (Safe) Weather

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

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

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

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

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

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

    Hydration

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

    Any of these are good options. 

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

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

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

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

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

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

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

    Most important is to keep eating times lighthearted and enjoyable.

    Tip: Have Healthy Foods Nearby

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

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

    Tip: Prioritize Hunger at Meals

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

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

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

    Tip: Keep Portions Small

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

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

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

    Tip: Introduce New Foods Gradually

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

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

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

    Tip: Let Your Kids Take Charge

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

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

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

    Here are some examples: 

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

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

    Tip: Model How You Want Them to Eat

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

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

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

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

    Tip: Be Calm

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

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

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

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

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

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

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

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

    Thanksgiving Overview: How the Day Goes

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

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

    Main Course: Turkey, Stuffing, and Vegetables

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

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

    The turkey is simple, delicious, and elegant.

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

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

    Pie Prep

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

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

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

    Thanksgiving Morning at the House: My Dad and My Son

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

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

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

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

    Fresh bread is always a treat.

    Post-Dinner: Clean-Up and Relax

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

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

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

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

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

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

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

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

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

    Priority: Feeling Grateful and Positive

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

    Here are more ways to practice gratitude. 

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

    Priority: Spending Time with Family

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

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

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

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

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

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

    Priority: Relax and Recover

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

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

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

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

    Priority: Sticking to Your Healthy Intentions

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

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

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

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

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

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

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

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

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

    1. Whole-Grain Burger

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

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

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

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

    2. Mac and Cheese

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

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

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

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

    3. Taco Night

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

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

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

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

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

    4. Stuffed Zucchini Boats

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

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

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

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

    5. Savory Zucchini Pancakes

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

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

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

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

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

    6. Sweet Pumpkin Pancakes

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

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

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

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

    7. Chicken Noodle Soup

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

     

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

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

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

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

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

  • 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!

  • 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!

    /

    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?

  • Balanced Meals for Diabetes: Protein, Fat, and Healthy Plate Tips

    Most people think of carbohydrates when they think about managing diabetes. I already talked a lot about carbohydrates in earlier posts. Here’s a bit about meal planning with carbohydrates using the carbohydrate exchanges. Here’s information about choosing nutritious sources of carbohydrates for better health and blood sugar management. 

    There’s more to healthy meals than carbohydrates. Protein and fat are the other main macronutrients, or sources of calories. As with carbohydrates, protein and fat both affect blood sugar and health. Also similar to carbohydrates, quantity and quality of protein and fat are both important. Here’s information about choosing lean proteins and healthy fats, and how to put them together with carbohydrates for balanced meals to manage blood sugar and weight. 

    As always, talk to your healthcare provider if you have diabetes or any concerns about your health or diet. Work with your provider or healthcare team for optimal blood sugar management and weight control.

    The Importance of Protein in Balanced Meals

    Protein should be part of most meals and snacks. It’s helpful for weight loss and managing hunger because it slows absorption, but it also helps make the blood sugar spike less severe. Protein helps with muscle maintenance, immune function, and metabolism, too. 

    Choose lean sources like fish, egg whites, and beans. Skinless chicken, shrimp, tofu, and low-fat dairy products are also good options. Limit fatty red meat and processed meats, since they can be high in saturated fat. Processed meats also have sodium and nitrates, which can cause cancer. Lean red meat is a better choice than fatty, but it can still raise risk for heart disease. 

    Tofu and other plant-based proteins are cholesterol-free and low in saturated fat.

    Aim for 20-30 grams of protein per meal, or 10-20 grams per snack. Use healthy cooking methods like roasting, grilling, and stewing. Limit fried and battered proteins like fried chicken, fish sticks, and popcorn shrimp. 

    The Role of Healthy Fats in Diabetes-Friendly Meals

    Healthy fats lower cholesterol levels and support better insulin sensitivity. They can help reduce blood sugar spikes after meals, and keep you fuller for longer. Less healthy fats like saturated fat can raise cholesterol levels. Butter, cream, lard, palm oil, and fat from meat or skin of poultry are examples. 

    Walnuts are high in fat, but it’s healthy! They have omega-3 fatty acids.

    Good sources can include plant-based oils like olive oil and canola oil. Avocados, nuts, peanuts, and seeds are also high in healthy fats and low in saturated fat. Fatty fish like salmon, tuna, and sardines have protein and heart-healthy omega-3 fats. 

    Watch portion sizes of fats, since they’re high in calories. A serving may be:

    • 2 teaspoons of oil
    • ½ ounce of nuts or peanuts
    • 1 tablespoon of peanut butter
    • ¼ cup of avocado
    • 2 tablespoons of hummus

    When thinking about fat, remember to consider fats used in cooking. They count, too!

    Sample Protein and Fat Choices

    Instead of… Try…
    Protein
    Fried chickenGrilled or baked chicken breast
    Bacon or processed deli meatsTurkey slices, lean ham, or roasted turkey
    Breaded fried fishOven-baked or grilled fish
    High-fat ground beef (>20%)Lean ground beef (90%+), ground turkey, or plant-based protein
    Full-fat cheese (large portions)Part-skim cheese or smaller portions
    Fat
    Butter or margarineOlive oil, avocado oil, or small amounts of nut butter
    Mayonnaise or creamy dressings (full-fat)Avocado, hummus, or yogurt-based dressings
    Fried foods (fried meats or snacks)Oven-roasted, air-fried, or grilled alternatives
    Cream or heavy saucesTomato-based sauces, pesto, or olive oil drizzle
    High-fat processed snacksNuts, seeds, or lightly roasted chickpeas

    Building a Balanced Plate: Combining Carbs, Protein, and Fat

    Now you know which are the healthiest carbohydrate, protein, and fat sources to choose. You know how much to choose for most meals and snacks. Let’s put it together. It can be simple to put together balanced, nutritious plates. 

    Start with plenty of non-starchy vegetables. Examples include:

    • A green salad on the side
    • Greens and chopped vegetables as a base for an entree salad
    • A mix of vegetables for a stir fry, soup, stew, casserole, or egg dish
    • Steamed, roasted, grilled, or raw vegetables as a side dish

    Add a serving of lean protein. Examples include:

    • 1-2 ounces of low-fat cheese
    • ½ cup of low-fat cottage cheese
    • 3 ounces of skinless chicken, fish, or shrimp
    • 1 egg and 2-4 egg whites, or 4-6 egg whites
    • A can of tuna
    • ½ cup of cooked beans and 1 ounce of low-fat cheese

    Choose high-fiber carbohydrates. Aim for 2-3 carb exchanges. Examples include:

    • 1 cup of cooked brown rice, whole-wheat pasta, or quinoa
    • 1 slice of whole-grain bread and 1 cup of fresh fruit
    • 1 small sweet potato and ½ cup of green peas
    • ½ cup of shredded wheat and 1 small banana

    Identify where your healthy fats may be coming from. Examples include:

    • 2 tablespoons of vinaigrette dressing
    • ⅓ small avocado
    • 2 tablespoons – ¼ cup hummus
    • 1 tablespoon of peanut butter
    • 2 tablespoons of seeds

    It can be simple to put together a balanced plate. Here are some examples.

    • Grilled salmon with quinoa, roasted broccoli, and a side salad
    • Lentil soup with a side of steamed green beans and avocado slices
    • Whole grain toast with nut butter, berries, and a handful of leafy greens

    I hope this information helps make meal planning simpler. The steps are to load up on non-starchy vegetables, to choose nutritious sources of carbohydrates, proteins, and fat, and to put them together in proper portions. Ask your doctor if you have questions!

    How do you put together healthy meals?