Healthy Living Reality

Category: nutrition

  • 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?

  • 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!

  • We Tried Grocery Delivery from Amazon Fresh – Free Trial!

    Everyone seems to use Amazon nowadays, but are you familiar with Amazon Fresh? It’s Amazon’s brick and mortar grocery store. There are only 64 locations nationwide, but they’re strategically placed and are increasing in number. I got a free trial. Here’s how it’s going (hint: I’m using the service a lot!).

    Free Trial Offer During Amazon Prime Days

    Amazon Prime Days occur during July each year. During this year’s event, I took advantage of an offer for a free three-month trial of free grocery delivery for orders over $25 from Amazon Fresh. I don’t usually sign up for trial offers because I’m afraid I will have trouble cancelling them, but Amazon makes it easy. I’ve never had trouble navigating their subscription services and cancelling on time. 

    There’s an app for that! Now, it’s Amazon Fresh and free grocery delivery!

    Delivery and In-Store Shopping and Pick-Up Options

    Anyone can shop in Amazon Fresh stores. Amazon Prime members receive special discounts, similar to other supermarket chain’s membership cards that entitle you to lower prices. Prime members also get free grocery pickup on orders over a certain amount.

    Grocery delivery is only free for Prime members on orders over $100. Less than that, and it’ll cost you at least $9.95 for grocery delivery. You can choose from 2-hour and 1-hour delivery windows. For quicker delivery, you can opt to pay more.

    To get grocery delivery on orders over $25, you can sign up for their grocery delivery service. It’s about $10 per month, depending on whether you pay for a full year or monthly, and whether you have any other special discounts. 

    The Expected Benefit: Convenience Without a Car

    The convenience of Amazon Fresh grocery delivery service is wonderful for my household. We don’t own a car, so it is nice to have groceries delivered to our front doorstep. I get most of my food through Walmart Plus InHome for most groceries, and through frequent walks to a nearby ethnic store for produce. 

    My son can eat an astonishing amount of watermelon, making Amazon Fresh delivery service especially convenient for us.

    With Amazon Fresh, I’ve been able to get watermelons regularly this summer. They’re something I prefer not to get from Walmart, as quality varies, and they’re too heavy to carry home from a supermarket. They’ve been excellent, and my son loves having so much watermelon. 

    It’s also been nice having narrow delivery windows. When I can schedule a delivery within a 1 or 2-hour window, it’s far easier for me to order frozen foods. Other services often have a four-hour delivery window.

    The App Works, But Not Perfectly

    Finally, the app works, just like you’d expect from Amazon. It’s easy to navigate. And, when you load coupons to your wallet, it’s a seamless process and the discounts appear as they should when you’re checking out.

    A drawback is that I’ve been unable to edit my order after checking out, even though it says I should be able to. Somehow, it won’t save my changes, so I’m in effect unable to make changes.

    An Amazon Benefit: Dependability

    Amazon has fabulous customer service, and their grocery delivery service has been consistent with that pattern. They deliver within the scheduled delivery window. Products are high-quality. And, products are largely correct. I rarely have to spend my time with customer service trying to get a refund, which is different from other services I’ve tried.

    An Unexpected Benefit: Prices

    I hadn’t realized how many low-cost items Amazon Fresh has. If you’re buying national brand items, they’re often lower in cost than at other stores. If you’re able to find the product in Amazon Brand (such as Happy Belly, Amazon Saver, and any of their other in-house brands), it’s sure to be high-quality and low in price. 

    Tomato soup is high in potassium, a source of vegetables, and very affordable at Amazon Fresh.

    For the best deals, check in often! Prices can vary widely from day to day. And, they’re not always advertised in the sales flyer. 

    In the past week, I’ve found these deals. 

    For more savings, I use my Amazon credit card through Chase. It gives me 5% cash back on Amazon purchases. 

    Not a Fan of Tips

    Amazon Fresh asks you to tip. Of course I do it. I understand that it’s how the delivery drivers make a higher wage. But I don’t like the concept of tipping. I would much prefer to be charged a price that includes the driver’s wage and doesn’t require a discretionary tip. 

    When I use Walmart Plus InHome, I don’t have to pay a tip. That’s because I pay an extra annual fee for the InHome service compared to standard Walmart Plus. It makes my shopping and calculations easier.

    I also don’t like how Amazon Fresh inputs a default tip amount of $5. That’s 20% for a $25 order or 5% for a $100 order. Does that make any sense?!

    I do like that you can edit the tip for up to 24 hours after the order has been delivered. 

    Items Are Out of Stock

    Amazon Fresh items are constantly playing musical chairs. They’re in stock, out of stock, and in stock again. It makes it hard to plan ahead. Sometimes I place an order even though one or more of the items I wanted aren’t in stock. 

    Sometimes they’ll come back into stock at great prices, and I’ll feel pressured to place an order quickly before they go out of stock, but I don’t need $25 worth of items. It’s a theme I’ve also noticed when physically shopping in Amazon Fresh stores; it’s rare that I come away with every item on my list, even when my list only includes items in the weekly sales flyer. 

    Bottom Line: Love It, But Won’t Renew

    I have been enjoying the Amazon Fresh delivery service. I’ve been getting items like watermelon that are otherwise difficult for me to bring home. Many foods have been inexpensive. And, it’s been easier for me to purchase frozen items.

    Thankfully, I’m in a position where I don’t have to renew the service (and pay for it). I am lucky enough to get what I need from Walmart and stores within walking distance – including Amazon Fresh! We have one less than a mile from our home. 

    Interestingly, it seems as though Amazon is increasing the selection of groceries, including some produce and frozen goods, that it makes available through its “same day delivery” service for orders over $25. I am excited to see how that plays out. 

    How do you do your grocery shopping? Where do you shop? Do you drive, walk, or use delivery services? Which stores do you shop? 

  • Peanut Butter vs. Almond Butter, Sunflower Butter, and More: Cost per Nutrient and More Comparisons

    In Episode 1 of our Peanut Butter Adventures, we talked about peanut butter’s popularity in the US. We also talked about some of the features of peanut butter that make it so appealing. It’s versatile, kid-friendly, and nutritious. 

    In this post, let’s talk about two of my favorite topics: nutrition and cost. We’ll look at key nutrients in peanut butter and compare the cost of peanut to the cost of other sources of these nutrients. 

    Nutrition of Peanut Butter

    Peanut butter has 180 calories per 2-tablespoon serving, or slightly more than an ounce. In the Dietary Guidelines, peanut butter counts as a protein and fat. As a plant-based food, it’s cholesterol-free. 

    Many people know peanut butter for its: 

    • 13 grams of heart-healthy unsaturated fats
    • 7 grams of protein
    • 3 grams of dietary fiber

    This serving also has:

    • 16 grams of fat
    • 3 grams of saturated fat
    • 7 grams of carbohydrates
    • 3 grams of sugar
    • 135 mg of sodium

    It’s a fair source of these vitamins and minerals.

    • 70 mg of magnesium (20% daily value)
    • 3 mg vitamin E (20% daily value)
    • 4 mg niacin (25% daily value)
    • 0.6 mg manganese (25% daily value)
    • 0.18 mg copper (20% daily value)

    And it has a bit more. 

    • 30 mcg folate (7% daily value)
    • 0.13 mg vitamin B6 (8% daily value)
    • 200 mg mg potassium (4% daily value)
    • 0.9 mg zinc (8% daily value)

    Remember that these values are estimates. Specific brands can have slightly different values. 

    Almond Butter, Sunflower, and Chickpea Butter as Nutritional and Functional Alternatives to Peanut Butter

    The Centers for Disease Control and Prevention (CDC) say about 6 percent of Americans have any type of food allergy. Among children, about 1 in 50 have a peanut allergy. Almond butter, sunflower seed butter, and chickpea butter are common substitutes. 

    Almond Butter: A Close But Pricey Swap

    Almond butter may be the closest substitute for peanut butter in terms of taste, texture, and macronutrients. It’s far pricier, coming in at about $8-$10 per 16-ounce jar. Here’s a jar of Justin’s Almond Butter – one of the more popular brands. Cashew butter has similar costs and nutritional content. 

    Almond butter is increasing in popularity as an alternative to peanut butter.

    Compared to peanut butter, almond butter has more calcium, with 8% of the daily value per 2-tablespoon serving. Almond butter is high in vitamin E, an antioxidant, though peanut butter is also a good source. It also has more riboflavin (vitamin B2), though it’s a common nutrient that you can find in many foods. 

    Peanut butter has slightly more protein and niacin (vitamin B3). 

    Sunflower Butter: An Option if You Have Peanut and Nut Allergies

    Sunflower butter, like SunButter Organic Sunflower Seed Butter in regular, chocolate, and organic varieties, an option if you’re allergic to peanuts and tree nuts like almonds and cashews. It’s especially high in selenium, a mineral which supports antioxidant function in the body. 

    Sunflower seeds have vitamin E, fiber, and heart-healthy fats.

    Compared to sunflower seed butter, peanut butter is higher in protein and fiber. 

    Chickpea Butter: A Legume-Based Option

    Chickpeas, or garbanzo beans, are legumes, just like peanuts are. Chickpea butter is a little different because compared to nuts, seeds, and peanuts, chickpeas or garbanzo beans are naturally lower in fat. To make chickpea butter, you have to add oil. Check the list of ingredients and nutrition facts panel to see what type of oil it contains. Palm oil and hydrogenated oils can add unhealthy saturated fats. 

    Chickpea butter can be higher in folate than peanut butter. It has more fiber, too. Peanut butter is higher in protein and fat. 

    Cost of Peanut Butter Compared to Peanut Butter Substitutes and Other Foods

    Let’s see how peanut butter compares in cost per nutrient compared to almond butter, sunflower seed butter, and chickpea butter at the prices above.

    Food Item Price ($) Cost per Calorie ($/kcal) Cost per gram Protein ($/g) Cost per gram MUFA ($/g) Cost per gram Fiber ($/g)
    Peanut Butter $2.00 $0.0007 $0.02 $0.02 $0.07
    Almond Butter $8.00 $0.0026 $0.09 $0.04 $0.19
    Sunflower Seed Butter $6.00 $0.0021 $0.06 $0.05 $0.14
    Chickpea Butter $6.00 $0.0026 $0.07 $0.33 $0.11

    Cost of Peanut Butter Compared to Other Nutritious Foods

    How does the cost of peanut butter compare to that of other nutritious foods? Let’s look at chicken for protein at $3 per pound, apples for fiber at $1 per pound, and olive oil at $5 for 16 ounces for healthy fats.

    Food Item Price ($) Cost per Calorie ($/kcal) Cost per gram Protein ($/g) Cost per gram MUFA ($/g) Cost per gram Fiber ($/g)
    Peanut Butter $2.00 $0.0007 $0.02 $0.02 $0.07
    Skinless Chicken $3.00 $0.0067 $0.04 $1.24 $inf
    Apples $1.50 $0.0068 $1.36 $75.00 $0.15
    Olive Oil $5.00 $0.0013 $inf $0.02 $inf

    Convenience of Peanut Butter

    Peanut butter is perfect for storing at home and especially for giving away to needy people. Here are some reasons why. 

    • It’s inexpensive, as we talked about above.
    • It doesn’t need refrigeration before opening or afterwards. 
    • You can eat it on its own or with almost anything. 
    • It’s calorie-dense and fairly small, making it easily portable. 

    Do you like peanut butter? What nutrients do you depend on it for? 

  • Peanut Butter Adventures, Episode 1

    Here’s the first installment of my adventures with peanut butter. Sure, I have a growing boy at home, but there’s more to the story. I’ve been making peanut butter sandwiches for a local food pantry for a year. Now, I’m going to hand out jars of peanut butter when I see a need on the streets. Hope you love the adventure! 

    For now, let’s just talk about peanut butter. Next time, we’ll get into some adventures. 

    Peanut Butter as an American Institution

    Peanut butter is one of the best all-around foods. It’s convenient, inexpensive, nutritious, and delicious. Those reasons are probably why peanut butter sandwiches are the most popular plant-based sandwiches in the US according to USDA data. (If you’re curious, the popularity of cold cut sandwiches, burgers, and hot dogs outweighs the popularity of peanut butter sandwiches). 

    How Much Peanut Butter Are We Talking About?

    Americans consume an average of 4.4 pounds of peanut butter per year. That’s more than 60 2-tablespoon servings, or 4.5 16-ounce jars. For a family of four that consumes the average amount, that comes out to 18 jars of peanut butter per year, or about 1 jar every 3 weeks. 

    If you’re a peanut butter-loving household, I bet you have far more than that! Schoolchildren could easily eat 5 peanut butter sandwiches a week for the duration of the school year, or about 35 weeks. That adds up to 105 sandwiches, or more than 7 jars of peanut butter. That’s before adding in snacks and PB sandwiches on vacation! 

    How Much Peanut Butter in Peanut Butter Adventures?

    My household goes through far more than 18 jars of peanut butter a year. My son eats some, but not that much (and to be fair, a lot of his peanut butter consumption is at breakfast at my parents’ house!). 

    I estimate we go through 150 jars a year! That’s because I make sandwiches every week for a local food pantry. I use 3 jars most weeks, or enough for 30-40 sandwiches. I’m definitely doing my part to support the peanut butter industry! 

    Now, I’ve started carrying around a jar of peanut butter to give away to people who seem to need it. Unfortunately, there are a lot of people in my neighborhood who are grateful for something that is so affordable to me. 

    How to Make Peanut Butter

    Peanut butter is magical to me. Just put peanuts in a blender, and puree them until they turn into thick, sticky peanut butter. For a more spreadable texture, add 1-2 spoonfuls of oil. For flavor, add salt. It’s so simple!

    Peanut butter that you buy in stores can range from 100% peanuts to having ingredients like sugar, salt, and solid fats from hydrogenated soybean oil or tropical oils like palm oil. You’ll pay for the privilege of having natural, organic peanut butter with nothing but peanuts, but if you look around, there can be compromises, like peanut butter without hydrogenated oils. 

    Of course, there are all kinds of variations on peanut butter. Flavors of peanut butter include cinnamon, cocoa, and white chocolate. For decades, there’ve been jars of peanut butter and jelly stripes to make sandwich-making easier. 

    A Convenient and Nutritious Food

    Peanut butter needs no refrigeration. It’s ready to eat. It’s cholesterol-free, low in saturated fat, and high in healthy monounsaturated fats. It’s a source of plant-based protein, and it has dietary fiber. At about $2 per 16-ounce jar for a store brand of peanut butter, it’s remarkably inexpensive. I’ll go into cost comparisons with other foods in another post. 

    Healthy Ways to Use Peanut Butter

    A peanut butter sandwich on whole-grain sliced bread is one healthy choice for peanut butter. Here are a few variations on classic PB sandwiches. 

    Peanut butter on whole-grain bread has fiber and antioxidants.
    • Peanut butter on whole-grain tortilla or wrap, wrapped around a banana
    • Diced stewed (or microwaved) apple or pear with cinnamon on PB and whole-grain bread or toast
    • Peanut butter on half a whole-grain bagel, with pear slices

    Peanut butter is good for way more than sandwiches. 

    • Dip celery, carrots, apple slices, or pear slices into peanut butter.
    • Blend frozen banana chunks with peanut butter and cinnamon, cocoa powder, or voila extract.
    • Thin out creamy peanut butter to make a sauce for an Asian-inspired dish with whole-grain spaghetti
    • Add peanut butter to oatmeal or whole-wheat pancake batter, or top whole-grain pancakes or waffles with peanut butter instead of butter.
    • Top oatmeal, yogurt, or cottage cheese with peanut butter and fruit.

    For a healthier dessert, stuff dates with peanut butter – just watch the calories, since they add up fast!

    More Ways to Enjoy Peanut Butter

    If you’re looking for a treat without worrying about nutrition, there are any number of ways to enjoy peanut butter. 

    • Classic PB&J sandwich with white bread, peanut butter, and grape or strawberry jelly. Honey is another option.
    Peanut butter and jelly on white bread may be a happy memory from childhood for many people.
    • Peanut butter cookies or peanut butter oatmeal cookies. 
    • Peanut butter bars and peanut butter cheesecake.
    • Peanut butter frosted brownies or cake.
    • Energy balls with peanut butter, oats, sugar, honey, or powdered sugar, and cocoa powder. 
    • Peanut butter-filled pretzels
    • Peanut butter milkshakes and smoothies with added sugars.
    • Peanut butter pie, with or without whipped topping blended in or on top, and on a chocolate, graham cracker, or standard pie crust

    I’m excited to keep using peanut butter and giving it away. I’ll keep you posted on how my peanut butter adventures go!

    How do you use peanut butter?

  • Reasons to Eat Dairy: Should You Have More?

    Many people accept non-dairy substitutes as healthier than dairy products, but is it really best to avoid milk, yogurt, and cheese? Here’s a look at dairy recommendations, average consumption in the US, and nutrients in dairy products versus dairy-free substitutes. We’ll also look at why many people avoid dairy products and why you should…or shouldn’t. 

    Dairy Recommendations and Average Consumption

    The Dietary Guidelines suggest that adults get about 3 servings (“cup-equivalents”) per day of dairy products, with most choices being low in fat. Here are examples of 1 cup-equivalent servings.. 

    • 1 cup of skim milk or reduced-fat milk, kefir, or buttermilk
    • 1.5 ounces of low-fat or non-fat cheese like non-fat singles or low-fat cheddar, mozzarella, or Swiss cheese
    • 1 cup of low-fat or fat-free plain yogurt

    Camembert, feta, cotija, cottage cheese, ricotta cheese, and ice cream also count as dairy products. 

    The guidelines note that cream, sour cream, and cream cheese don’t count due to low calcium and protein content. Butter also doesn’t count. 

    Americans are low in dairy consumption. Men get about ⅔ of recommended amounts, and women get less than half. 

    Nutrients in Dairy Products and Non-Dairy Substitutes

    Important nutrients in dairy products are protein, calcium, and vitamin D. 

    • Protein in dairy products is high-quality or complete. It has all the essential amino acids.
    • Calcium is essential for strong bones, and most people don’t consume enough. This increases risk for osteoporosis later in life, which increases the risk of fractures. 
    • Vitamin D is in fortified milk and in some fortified cheeses and yogurt products. 

    Dairy products are among the main sources of calcium and vitamin D in our diets. 

    It’s also interesting that research studies find that people who consume more dairy products tend to have lower body weights.

    Start your day with yogurt, fruit, and seeds for a balanced and nutrient-dense breakfast.

    Non-dairy substitutes are likely to be low in protein, though they’re often high in calcium and vitamin D. They are also often fortified with vitamin B12, which is important if you’re on a vegan or plant-based diet. The only natural sources of vitamin B12 are animal-based foods like dairy products, eggs, and meat. 

    Reasons People May Avoid Dairy

    There are many reasons why some people should or need to choose dairy-free options. Some people may have milk allergies, when their immune system mounts a dangerous response to proteins in milk. It’s critical to avoid the specific proteins in dairy products that cause reactions, though the response is unrelated to lactose. 

    Lactose intolerance may be the best known reason for avoiding dairy products. It’s when your body has inadequate amounts of the enzyme lactase. This leads to trouble breaking down lactose, which is the type of sugar naturally present in cow’s milk. It’s not life-threatening, but consuming too much lactose can cause unpleasant gastrointestinal symptoms including diarrhea and an upset stomach.

    A glass of milk can be a good post-workout replenishment snack with protein and carbohydrates.

    Some people may avoid dairy because of the saturated fat content. For example, an ounce of brie cheese has 6 grams of saturated fat, though it’s not clear whether saturated fat in dairy products is as harmful as from fatty meat. People may also be concerned about cholesterol intake, though research supports that a diet low in saturated fat is far more important than cholesterol consumption.

    Here are more reasons why people may choose to avoid dairy.

    • They’ve heard that dairy products are unhealthy.
    • They don’t like the taste of milk, or they prefer the taste of almond milk or oat milk.
    • They don’t want calories from milk, and would prefer to drink something lower in calories like almond milk or water.
    • They don’t want sodium from cheese.
    • They don’t like the sour taste of plain yogurt and they don’t want the added sugars or sweeteners in flavored yogurt.

    How Much Dairy Can You Tolerate?

    Some people need to avoid dairy products entirely due to allergies or severe lactose intolerance. Still, most people with lactose intolerance can tolerate some lactose. Talk to your doctor if you’re not sure!

    In an article published in Evidence Reports/Technology Assessments, researchers looked at how much lactose people who reported being lactose intolerant could have at one time without symptoms. They found that the vast majority of participants in studies did not report symptoms until they had at least 12 grams of lactose. 

    In comparison, an ounce of cheese may have 1-3 grams of lactose. A single-serve container of Greek yogurt has about 6 grams. A cup of milk may have 12 grams of lactose. 

    If you’re determined to drink milk and get all of the nutrients it has, but you can’t handle lactose, consider lactose-free milk. 

    Easy Ways to Boost Dairy Consumption

    A fruit and cheese platter can be a nutritious and satisfying alternative to a sugar-sweetened dessert.

    Here are ways to add dairy products to your day for more protein and calcium.

    • Have yogurt or milk with cereal.
    • Make oatmeal with milk, or make overnight oatmeal with yogurt or cottage cheese.
    • Choose sliced cheese instead of processed meat for sandwiches and in salads.
    • Add cheese to eggs instead of adding sausage or bacon pieces.
    • Have cereal with milk or yogurt.
    • Use parmesan cheese and ground almonds for breading instead of white bread crumbs.
    • Top vegetables with cheese.
    • Use low-fat string cheese sticks instead of meat sticks for snacks.
    • Have cheese and fruit instead of sugar-sweetened foods for dessert.
    • Add milk to your coffee or tea.
    • Drink milk after a workout to support muscle recovery and to replenish glycogen (stored carbohydrates).
    • Make dips with cottage cheese or yogurt.

    How much dairy do you consume? Are there certain types you love and can tolerate? Do you choose non-dairy substitutes sometimes? 

  • Top Ways to Get Your Kids to Eat Vegetables

    Do your children eat enough vegetables? Most kids don’t even come close. The USDA says only half of children eat a vegetable on a given day. In comparison, the Dietary Guidelines suggest at least 1 ½-2 ½ cup of vegetables per day for children ages 4-8 years.

    The shortfall is even more shocking when you realize that half of these vegetables are potatoes, often as French fries or potato chips.

    Still, it’s possible to get children to eat vegetables. With some trial and a lot of error, I’ve found a few approaches that work for our family. Here are 9 strategies I use to make sure my child gets his vegetables (almost) every day.

    1. Model Prioritizing Vegetables

    What you do may have more influence on your children than what you.say or what anyone else says or tells them. If you eat your vegetables on a daily basis, chances are that they will, too. They may develop this healthy habit later rather than sooner, but they learn from what they see in the home and when they’re out with you.

    Are they learning…

    • That vegetables are on the plate at most meals, or that vegetables are an afterthought for some days, sometimes?
    • That a well-stocked fridge, freezer, and counter have vegetables, or that if vegetables run out, it’s okay to wait until the next big trip to the supermarket?
    • That you look for vegetables when you eat out, or that vegetables are only for boring occasions at home?
    • That vegetables are delicious and fun, or that they’re a chore to eat?

    Think about your meals and your home, and what they are telling your children about vegetables.

    2. Let Them Have Preferences 

    Ask, and they’ll tell you. My son is very clear about what he wants. I let him choose his vegetables from some options that I offer. It’s rare that I go against him. He’s happy because he chose something he likes, and I’m happy because he’ll eat his vegetables. Some kids love raw, colorful vegetables. My son only eats cooked ones except for tomatoes. 

    Some kids love colorful foods, so try everything!

    Another benefit of offering choices is that when kids get to choose, they can take ownership. It happens with clothes they choose, room decorations, and many other areas of their lives. It seems to translate to food, too.

    3. Serve Small Portions

    I used to try to get him to eat more vegetables by serving large portions. It would always be vegetables that he likes, whether eggplant, broccoli, or green beans. And he wouldn’t eat a bite. 

    It took me some time to realize that smaller portions worked better. Maybe the large amounts were so daunting that he was afraid to even try. Now, I serve smaller, doable amounts, and offer second helpings. I can also increase the amount he gets by serving small portions of two different vegetables rather than trying to get him to eat one large portion of one type of vegetable. 

    4. Have a Backup Plan

    Occasionally, for various reasons, afternoon comes and vegetables don’t seem to have made it into the day. It’s helpful to have a convenient backup for those situations. Thankfully, my son loves tomatoes in any form, whether raw, cooked, in tomato sauce, or in vegetable juice. He’ll drink an 11-oz can of vegetable juice if I ask him to. That takes care of 2-3 servings of vegetables without fuss.

    A can of vegetable juice is my secret weapon for days when vegetables have been scarce.

    5. Don’t Make an Issue

    Fighting over food is rarely the best answer. It’s more pleasant to let things happen naturally. If possible, you can pave the way for the “natural” course of things to include vegetables. 

    A bowl of grape tomatoes can disappear quickly, adding fiber and vitamin C to a child’s day!

    For example, when my son comes home from school in the afternoon, he’s probably hungry. I might strategically place a container of grape tomatoes (and a napkin) where he is sitting doing his homework. Usually the contents disappear by the time I come back. For your children, it might be a bowl of carrots with ketchup, some whole-grain crackers with tomato sauce, or cucumbers with yogurt or dip, depending on what your child likes.

    6. But Do Be Firm

    Sometimes, I have to be direct. This might happen when we’re planning to eat with others. For example, if we’re ordering a pizza for our weekly family lunch with my parents, I may tell my son that he’ll have vegetables with his pizza. In that case, I try to let him choose the vegetable, whether it’s a roma tomato, grape tomatoes, cooked carrots, sugar snap peas, or Brussels sprouts.  Once expectations are set, he’s likely to eat his vegetable serving before asking for more pizza. 

    7. Avoid Embarrassment

    I’m a fan of letting people feel comfortable around food and their food choices. If my son is going to a party later where the options are sure to be nutrition-less, I may add extra vegetables to his previous meal or snack. There’s no need to make him feel self-conscious by making him be the only one to eat vegetables at an event, and there’s no need to make him feel guilty if he doesn’t eat well at the event. 

    8. Be Sneaky If Necessary 

    There are all kinds of kid-friendly ways to increase vegetable consumption. Use them when all else fails, or take advantage of them on a daily basis.

    Who knew that pizza could be a tool for getting kids to eat vegetables? Add extra sauce, cooked eggplant with parmesan, and sun-dried tomatoes for a vegetable-packed treat.

    Here are some ideas for adding vegetables to meals in palatable and sometimes sneaky ways.

    • Add diced onions to eggs.
    • Serve extra tomato sauce on pasta, and add cooked tomatoes or other cooked vegetables.
    • Dice broccoli or cauliflower, cook it, and add it to macaroni and cheese.
    • Blend eggplant, grated zucchini, or grated carrots into meatballs and meatloaf.
    • Make vegetable soup with chicken and barley, whole-grain spaghetti, or brown rice.

    9. Normalize Vegetables Outside the Home

    Healthy eating is always, not just at home! Eating out offers opportunities to try new vegetables cooked in different ways. Consider these vegetable-heavy dishes from various cuisines. 

    Use restaurant food to get your kids to love vegetables!
    • Chinese beef or chicken with broccoli
    • Chinese beef, tofu, or chicken stir fry with vegetables
    • Mexican chicken or shrimp fajitas with onions and peppers
    • Italian eggplant parmesan – let them learn to love eggplant at the restaurant, then make healthier versions at home!
    • Mexican vegetarian burritos with grilled squash, peppers, and onions

    By the way, these tips can also work for adults who may be short on vegetables. Might that include you? 

    I hope some of these ideas help you add vegetables to your children’s lives, and hopefully reduce tension around begging them to eat a vegetable. 

    What are your best tips for getting children to eat their vegetables? What are your biggest fails? Comment below!

  • Does “Dairy-Free” Mean Healthy? Is It Better for Weight Loss?

    When I talk to people who are trying to lose weight or eat healthier, they often tell me they’re choosing dairy-free options like coconut milk, almond yogurt, or cashew cheese. They’re often shocked to find out that these options often don’t help them reach their protein goals, and may not even have fewer calories or more nutrients than dairy products. 

    Are you choosing dairy-free alternatives to cow’s milk, cheese, and yogurt? Think about these. 

    • Almond or oat milk at coffee shops instead of milk or cream
    • Almond or soy-based yogurt 
    • Cashew-containing cheese alternatives

    These options are now available in grocery stores, at coffee shops, and at schools as they become more popular compared to dairy products. But are dairy-free alternatives always the healthiest choice? 

    Non-Dairy Products May Lack Protein

    When you think of nutrients in milk, cheese, and yogurt, you might think of protein. Milk and yogurt each have about 8 grams of protein per cup, while cheese has about 6-7 grams of protein per ounce. This is about the amount in an egg. Greek yogurt can have 15-20 grams of protein per cup, or the amount in 2-3 ounces of fish or chicken.

    Check the label instead of assuming dairy-free cheese has calcium and protein!

    Protein is an essential nutrient that helps you stay full for longer after a meal or snack, but it’s often lacking in plant-based dairy alternatives. Soy milk has a good amount of protein, but a cup of almond milk has only 1-2 grams. Even something that sounds healthy, like cashew cheese, has less than 1 gram of protein per ounce, despite a price tag that’s about 3-4 times as expensive as dairy-based cheese.

    Watch Out for Calcium and Bone Health

    Dairy products are still the major source of calcium in our diets. People who avoid dairy products are more likely to be low in calcium, leading to osteoporosis and a higher risk for fractures later in life. A serving of dairy products, whether a cup of milk or yogurt, or an ounce of cheese, often has 15-30% of the daily value for calcium. In addition, it’s highly absorbable.

    Dairy-free alternatives are often fortified with calcium, but not always. It’s a good idea to read the label when you’re choosing a product. While you’re reading the nutrition facts panel, look for items with 10-30% of vitamin D. It helps your body absorb and use calcium so your bones get full benefit.

    Benefits of Non-Dairy Alternatives

    Non-dairy alternatives can have some health benefits. Many of them are designed to support people on vegan, or plant-based, diets. For that reason, they’re often high in vitamin B12, which is only naturally found in animal-based products. 

    In addition, unsweetened almond milk and unsweetened coconut milk have 30-40 calories per cup, which is less than half the amount as in 1 cup of fat-free milk. Plant-based milks are naturally cholesterol-free, unlike cow’s milk. 

    Many people enjoy non-dairy alternatives more. They can be creamier or sweeter. They can also have a longer shelf life, which is important for people living alone or who only take milk in their cereal or coffee, for example. 

    What’s the Right Choice for Health and Weight Loss?

    It’s important to make the right choice for yourself. Consider factors like the following.

    • Do I need more protein for health and to feel fuller?
    • How much calcium is there?
    • Are there extra ingredients that I don’t want?
    • What other nutrients have been added?
    • Can I afford it?

    The bottom line is to know your reasons for choosing dairy products or dairy-free alternatives. Check nutrition facts panels and the list of ingredients for calories, nutrients, and ingredients you’re curious about. Whenever you’re unsure, ask your healthcare provider. It’s always good to get trusted and professional advice!

    Oat and almond milk can be low-calorie alternatives to creamer, which can be helpful for weight loss and heart health.