Healthy Living Reality

Tag: fiber

  • Healthy Dinners for Busy Nights Series: Top Vegetables and High-Fiber Carbs for Low-Effort, Kid-Friendly Meals

    We’ve been talking about healthy dinners on busy weeknights. It’s possible! Use tasty, simple foods and balance your meals for family-friendly dinners without fuss. In the last post, we talked about lean, affordable proteins that everyone can enjoy within minutes. In this post, we’ll cover vegetables and high-fiber carbs. 

    We’ll start with vegetables, focusing on ones that I can get my son to eat reliably. When planning meals, I start with vegetables because they’re the trickiest to get my son to eat. Vegetables are high in fiber, low in calories, and full of vitamins, minerals, and antioxidants.

    Then we’ll talk about the final corner of your plate: a portion of high-fiber carbohydrates like whole grains, starchy vegetables, and fruit. Along with fiber, they add important nutrients like antioxidants, vitamins, and minerals. They’re also great sources of energy.

    Vegetables for Adults and Kids

    Vegetables can be easier for adults than kids. I usually have a big green salad at dinner, and often raw vegetables like cucumber, carrots, or bell peppers. I have a plenty of cooked vegetables, too, enjoying any type, such as eggplant, turnip, cabbage, beet root, broccoli, or onions.

    My son has a more limited list of go-to vegetables. Here’s what I can currently get him to eat. 

    Fresh Vegetables

    Fresh vegetables can take a little more effort to prepare, but they’re pretty easy. If you cook a bigger batch, you can use them for a few nights. Zucchini, Brussels sprouts, mushrooms, and onions are current fresh choices for my son. 

    Canned Vegetables

    Low-sodium canned vegetables are better choices than regular ones, but the reality can be different. In my household, I’m happy if my son will eat vegetables, so I don’t worry about the sodium content. Canned seasoned tomatoes, carrots, and green beans are our most frequent choices. 

    Frozen Vegetables

    These are great for increasing variety because they offer non-seasonal vegetables at constant prices. Variety is important because a variety of vegetables means a variety of nutrients. Frozen vegetables also mean you don’t have to peel or chop anything. Frozen mixed vegetables, broccoli, and cauliflower are some of the most frequent choices in our home. My son also likes crinkle cut frozen carrots, though he doesn’t like cooked fresh carrot slices. 

    High-Fiber Carbohydrate Foods

    Most kids and adults love carbohydrates, but it’s best to opt for high-fiber ones to improve blood sugar control and nutrient intake, not to mention support stable energy and weight control. Getting the best carb sources can take some planning, but it’s not too hard! Here are some routine choices in our home.

    Whole-Grain Pasta

    Whole-wheat spaghetti with marinara sauce, penne pasta with chicken, and elbows with parmesan cheese are quick and easy. Kids also seem to like plain pasta as a finger food. If you don’t like scrubbing pots after cooking pasta, you can boiling water over pasta and soak it until it’s al dente or soft.

    Sweet Potatoes

    High in vitamin A and naturally sweet, they’re easy for kids and adults to enjoy. You can use them just like you use white potatoes, such as julienned in strips and baked with sea salt instead of French fries, or baked and served with plain yogurt and broccoli florets. Kids might enjoy them as pizzas, sliced and baked with tomato sauce and low-fat mozzarella cheese. 

    White Potatoes

    White potatoes have a bad reputation, but they’re a lot healthier when they’re not fried in oil, mashed with butter, or served baked with bacon and sour cream. Try them with broccoli and low-fat cheddar cheese, or cook them lightly, dice them, and toss them with eggs in a pan.

    Brown Rice

    Brown rice is as easy to cook as white rice, and it’s more nutritious. For extra flavor, cook it in low-sodium broth instead of water. Serve it plain, with some cooked onions and peas, or with sliced almonds. You can also make fried rice with egg, cooked mixed vegetables, and any additional vegetables or proteins you like. Use cooking spray or a small amount of olive or canola oil. 

    Kabocha and Other Winter Squash

    Kabocha, acorn, and butternut squash are hard-shell squash, or winter squash. High in fiber and potassium, and lower in carbohydrates and calories than potatoes and sweet potatoes, they are tasty and easy to store for weeks or longer. Bake slices with a brush of olive oil, and serve them plain or with cottage cheese. You can also cook a whole squash and puree the flesh to use in soup or stew. 

    Whole-Grain Crackers

    Wheat Thins, Triscuits, and other whole-grain crackers can be a solution when you’re stuck for time and need a healthy carb. Kids love them! For a quick, kid-friendly meal, serve them with peanut butter or a hard-boiled egg along with grape tomatoes and grapes. It’s ready in seconds and has tons of nutrients!

    Fruit – A Sweet Source of Nutrients

    Fruit is naturally sweet and a source of fiber and potassium, and most kids love many kinds. Bananas are a year-round favorite in our home, but my son can eat impressive amounts of watermelon all summer. Most kids seem to love strawberries, blueberries, cantaloupe, mandarins or tangerines, and apples. Mangos, pineapple, kiwi, and oranges are more favorites. 

    Any fresh fruit is a good option, with more variety equalling a wider variety of phytonutrients. If you opt for frozen or canned, just check for types that are unsweetened or have no sugar added. 

    Fruit can be your family’s dessert, or you can serve it as a side for the main dish. For a more special-seeming dessert, try a fresh or frozen fruit salad with chopped peanuts or nuts and 1-2 tablespoons of whipped topping or 1 tablespoon of mini chocolate chips. You can also cook apples or pears plain or with cinnamon and serve them sliced or pureed into a chunky or smooth sauce.

    Now we’ve talked about the main portions of your plate from proteins and vegetables to high-fiber starches and fruit. Next we’ll cover tips for making healthy meals fly in your family!

    Balanced, healthy meals can be possible every night when you have the right foods on hand. To chat more about healthy eating in real life, make an appointment! 

  • Healthy Cereal Nutrition Calculator for Kids (Build Your Own Bowl)

    Healthy Cereal Nutrition Calculator for Kids (Build Your Own Bowl)

    In our previous blog post, we described my dad’s original homemade cereal recipe. It’s kid-friendly and nutritious. It’s also parent-friendly because it doesn’t require cooking, clean-up is minimal, and you can vary it according to your tastes and needs. 

    Here’s a calculator you can use to figure out the basic nutrients in your cereal. Just use the drop-down menus to select the amount of each ingredient that you use. If you don’t use a particular ingredient, just skip it. Then click, “submit,” to see calories and important nutrients (why these nutrients?).

    Build-Your-Own Cereal Nutrition Calculator

    Nutrition Totals (Per Serving)

    *Estimates based on USDA averages. Values will vary by brand and preparation.

    **For example, dried cherries, dried cranberries, dried pineapple chunks, sliced prunes

    ***For example, chopped peanuts, sliced almonds, chopped walnuts, cashew halves, sunflower or pumpkin seeds

    Why these nutrients? 

    Calories – Indicates how much energy, and needed for weight control

    Fat – Source of energy and helps you stay full

    Saturated fat – less healthy type of fat – limit this!

    Sodium – linked to higher blood pressure in some people – some adults may need to watch sodium

    Total carbohydrates – lets you monitor if you’re cutting back on carbs (adults especially!)

    Dietary fiber – a healthy option for digestion, blood sugar control, and cholesterol control

    Added sugars – a source of calories without nutrients – less is usually better

    Protein – helps you fill up and supports growth and muscles

    Calcium – essential mineral for strong bones – but many kids and grown-ups don’t get enough

    Want to know more about nutrition and feeding hungry kids while staying healthy yourself? Talk to me anytime! 

  • The Nutritious “Cereal” My Dad Made—And Why Your Kids Will Keep Asking for It

    The Nutritious “Cereal” My Dad Made—And Why Your Kids Will Keep Asking for It

    Most Americans grow up thinking that cereal comes from a box, but that’s not what “cereal” meant in our household when my sister and I were growing up. Whenever my dad offered to make us “cereal,” we got excited, whether it was for breakfast, lunch, or dinner. 

    My dad worked from home, while my mom worked at a traditional job. That meant my dad was the primary caregiver and responsible for feeding the two of us. He didn’t cook anything fancy – dinner was usually bread, chicken or fish from the toaster oven, and canned peas or corn – but he did develop a few signature recipes. 

    One of them was “cereal,” and it’s perfect in nearly every way. It takes only minutes to prepare. It doesn’t require cooking or much clean-up. It’s inexpensive. It’s sure to please kids. It’s also a great way to get kids involved in the kitchen – they can get excited about handing you the ingredients and putting them away when you’re done with them. 

    Dad’s cereal is versatile. You can vary it according to what you have on hand, and you can alter it to fit into any nutritional goals or dietary requirements that you may have. Since you assemble each person’s bowl separately, you can make it according to each person’s preferences to please each child and adult at home. 

    Here are some tried-and-true variations.

    • Any fresh or frozen fruit works instead of the banana, or in addition to it. Mango chunks, strawberry slices, blueberries, and pineapple chunks are all great. If you’re using frozen fruit, check for unsweetened versions to avoid added sugars. 
    • Any type of nuts works well. You can also use chopped peanuts. If you have nothing on hand but peanut butter, add in a tablespoon or so. 
    • For kids especially, add a treat or two, like a drizzle of honey. A little bit goes a long way. A few mini chocolate chips, a maraschino cherry, or 1-2 teaspoons of rainbow sprinkles can make the cereal seem extra special, too. 
    • Swap any dried fruit for raisins. Sliced dates are an especially sweet addition – just 1-2 dates can add a lot of sweetness. 
    • If you’re trying to reduce carbs, try having just ½ a banana and a smaller portion of oats. Your bowl will still be satisfying! 

    And finally – no milk on hand? No problem! Once or twice, when we’d made the cereal and were ready to pour in the milk, we realized we were out of milk at home. The solution was juice. Really – it worked fine!

    A Healthy, Balanced Breakfast (Or Late-Night Snack!)

    Finally, it’s healthy. The original recipe has 0 grams of added sugars. It’s high in fiber and protein, and low in saturated fat. It has whole grains, fruit, reduced-fat dairy, and nuts. It’s a balanced meal in a bowl that everyone can love. 

    Here are the calories and nutrient highlights.

    • 460 calories
    • 10 grams of fat
    • 16 grams of protein
    • 82 grams of carbohydrates
    • 2 grams of saturated fat
    • 13 grams of fiber

    But I wasn’t thinking about healthy fats, protein, fiber, and calcium at that time. I was thinking about how good the cereal was – and how much it was tied to my dad. Like any normal kid, I sometimes wandered out of my room after bedtime to tell my dad that I couldn’t sleep. Sometimes, he’d be at the dining room table, talking with my mom after her work day, and eating a bowl of his cereal. 

    From “Dad’s” Cereal to “Grandpa’s” Cereal

    I grew up (in age, if not in maturity) and moved out, and haven’t had Dad’s cereal in decades. But as “Dad” became “Grandpa,” and my son is now old enough to enjoy it, my dad has started making it again – for my son. The basic recipe is the same, and my son now understands what his mother means when she says, “Grandpa’s cereal.” He loves it, too. 

    How to Make My Dad’s Cereal

    Get ready to be underwhelmed: making cereal couldn’t be much easier. Here are the ingredients in the basic recipe. He never measured them, but I will give you approximate quantities. If you use these ingredients in these amounts, your bowl of cereal will have the calories and nutrients listed above. 

    ½ cup of rolled oats: Oats are a whole grain, and they’re delicious plain or with other foods. If you love oats but don’t like cleaning the pot after making oatmeal, this may be your new go-to.

    2 tablespoons of wheat bran: Wheat bran is very high in fiber. Make sure you soak it in milk (or juice) before serving it so nobody risks choking on it, since it can be dry. 

    2 tablespoons of raisins: They add sweetness and chewiness, as well as fiber, iron, and potassium. If you don’t have raisins, use another type of dried fruit or some extra fresh fruit. 

    2 tablespoons of sliced almonds: A source of heart-healthy fats, plant-based protein, and fiber, almonds add crunch and a light earthiness. Any kind of nuts is fine. 

    1 small sliced banana: Bananas just go well in cereal! Riper bananas are sweeter, while less-ripe bananas are higher in resistant starch, which acts like fiber. 

    ¾ cup of skim milk: Just pour it over the top to soak the ingredients. For fewer calories (but less protein), almond milk is a good substitute. 

    To make your cereal, just add the oats to the bowl, followed by the bran and other ingredients. Pour the milk over it, and serve!

    Dad’s Cereal Is a Real-World Nutritional Strategy!

    Real life means keeping things simple and going with the flow. That’s just what you can do with Dad’s cereal. Use inexpensive ingredients that you already have on hand, and vary them as needed to suit every taste and meet every need in your household. 

    There’s nothing wrong with boxed cereals if you choose wisely, but this can be another option that helps prevent boredom and feels like a treat even though it’s nutritious. 

    For more tips and to chat about how you might add real-life, nutritious meals to your busy and hectic life, let’s talk! 

  • 6 Nutritious Spring Break Lunches for Kids: Easy for You, Fun for Them

    6 Nutritious Spring Break Lunches for Kids: Easy for You, Fun for Them

    Healthy DIY Meal Helpers: Fast Dinners for Busy Parents and Hungry Kids

    Parents know that when kids are home from school, there’s a lot to juggle. Parents need to make sure kids are entertained and active every day, and working parents need to take time off or figure out how to get their work done when kids aren’t in the classroom. In addition, there are lunchtimes.

    Most of the year, kids eat lunch at school. They may get school lunch, or you may send them with a lunch. But spring break is different. In many cases, you get to eat with your kids, meaning you get to enjoy an extra family meal each day. There’s also the opportunity to try different lunches. There’s no shame in sending the same PB and J or turkey sandwich and a cup of apple sauce to school with your child every day, but you can try different meals. 

    Making a variety of lunches, and making them healthy and kid-friendly, doesn’t mean you need to spend your whole spring break cooking. Instead, turn familiar kitchen staples into nutritious meals in minutes. These tricks can give a good amount of fiber and protein in minutes, while yielding meals that both you and your kids can love. Here are some ways to make packaged meals work for your family.

    Chicken Noodle Soup: Hearty, Filling Lunch Bowl

    The base: Canned chicken noodle soup

    The upgrades: For protein, add 1-2 ounces of leftover cooked, diced chicken or ¼-½ cup of canned beans (like black beans or garbanzo beans) per serving of soup. For vegetables, add ¼-½ cup of frozen or cooked vegetables per serving of soup. Mixed vegetables, broccoli florets, diced carrots with peas, and spinach leaves all work well.

    Bonus nutritional boost: For calcium, let kids top their soup with parmesan cheese.

    Extra tip: If you’re cutting back on sodium, serve the kids regular canned soup, and make your own soup from low-sodium broth, chicken, and vegetables.  

    Frozen Cheese Pizza: Balanced Pizza Plate

    The base: Frozen cheese pizza

    PIzza; the new health food? Give it a try!

    The upgrades: Before baking the pizza, add colorful vegetables like bell peppers, mushrooms, and zucchini slices. When the pizza is baked, slice it into strips. Serve the strips on a plate with a bowl of marinara sauce for dipping. The lunch will have protein and calcium from cheese, and fiber and antioxidants from vegetables. 

    Bonus nutritional boost: For a side, serve with grapes or other fresh fruit for more fiber, potassium, and antioxidants. 

    Extra tip: Turn this into a “build-your-own pizza” lunch. Kids add toppings, you bake—it doubles as an activity. Let kids choose their own vegetable toppings. When they choose their ingredients,

    3. Instant Ramen: Upgraded Noodle Bowl

    The base: Instant ramen noodles

    The upgrades: For protein, boil some small shrimp in the broth until they’re cooked and pink. Another protein source is an egg; just crack it into the very hot broth and let it cook. For vegetables, stir in spinach or peas. 

    Bonus nutritional boost: Use just half the seasoning packet, or let the kids add their own. Most kids have strong taste buds and don’t need so much salty seasoning. 

    Dress up your noodles in nutritious clothing. It helps!

    Extra tip: Try using whole-grain thin spaghetti or whole-grain angel hair pasta instead of ramen noodles. They have extra fiber and less sodium and added oils than ramen noodles. For fun, serve the ramen with chopsticks or a fork along with a spoon. 

    PB and J: Power PB and J Plate

    The base: Frozen peanut butter and jelly or peanut butter and honey sandwich.

    The upgrades: Slice the sandwich into strips. Serve them on a plate with apple slices or grapes, cubes of low-fat mozzarella or cheddar cheese, and baby carrots or bell pepper strips. 

    Bonus nutritional boost: Make your own peanut butter sandwich on whole-wheat bread using banana slices instead of jelly to reduce added sugars and add fiber. 

    Extra tip: For a spring break twist, swap the PB and J sandwich for whole-grain crackers and peanut butter. More finger foods can feel more fun. 

    Canned Ravioli: Veggie-Boosted Pasta Bowl

    The base: Canned ravioli or other pasta

    The upgrades: For a serving of vegetables, stir in heated, cooked vegetables like diced broccoli florets or carrots. Peas, canned tomatoes, and diced zucchini can also be kid favorites. 

    Bonus nutritional boost: Serve with parmesan cheese for extra calcium and protein. For a sweet contrast, offer fresh fruit on the side. 

    Extra tip: For picky kids, try stirring in pureed pumpkin or extra tomato paste. They may get in extra vegetables without realizing it.

    Bagel and Cream Cheese: Balanced Bagel Plate

    The base: Bagel and cream cheese

    Add vegetables or fruit to your bagel for a delicious meal!

    The upgrades: Top the cream cheese with blueberries or halved grape tomatoes. Kids who like bagels and cream cheese plain can have their fruit and vegetables on the side. For protein, serve the bagels and cream cheese with smoked salmon or a hard-boiled egg.

    Bonus nutritional boost: Opt for whole-grain bagels for more fiber. If you’re looking to reduce saturated fat and add protein, choose low-fat cottage cheese instead of cream cheese to spread on your bagel. 

    Extra tip: If you’re picking up bagels from a bakery, consider stopping on the way home for a picnic. Bagels and cream cheese travel well, and you can pack the other ingredients, too. Bring a ball to the park so everyone can play after lunch!

    Spring time is for outdoors time. Enjoy!

    The Bottom Line

    Packaged foods may get a bad rap, but they can actually help many people eat healthier if you prepare them in healthier ways. Plus, since they’re so easy to prepare, they can help you enjoy more family meals, which have their own physical and mental health benefits. Just add 1-2 healthy components like lean protein and vegetables, and enjoy!

    If you’re feeling stuck on how to make meals work for your family or you’re looking for personalized, realistic strategies that work for real, busy people, I can help.

  • Healthy DIY Meal Helpers: Fast Dinners for Busy Parents and Hungry Kids

    Healthy DIY Meal Helpers: Fast Dinners for Busy Parents and Hungry Kids

    What’s for dinner? If you’re like most parents, you may not always have a lot of time to come up with an answer before it’s time to get the food on the table. Pantry meal helpers like boxed macaroni and cheese, Hamburger Helper, Rice-a-Roni, taco kits, and ramen are easy, quick, and usually popular with kids, but what about nutrition? 

    With a few pantry and freezer staples, you can put together your own “meal helpers” that are just as fast, just as family-friendly, and way more nourishing than highly processed boxed and bagged meals. Here are a few ideas for DIY meal kits you can put on the table fast and feel good about serving to your family. 

    Remember to check out our easy dinners here!

    Mac and Cheese Helper

    This is just as fast as, and tastier than, a boxed mac and cheese dinner. 

    Mac and cheese can have protein, fiber, and calcium – and be quick and delicious!

    Keep on hand:

    • Whole-grain elbow or other shape pasta
    • Velveeta, store-brand canned cheese, or shredded low-fat cheddar cheese
    • Frozen cubed winter squash or canned butternut squash or pumpkin puree (not pumpkin pie mix)
    • Milk or unsweetened dairy-free milk substitute like almond milk

    How to make it: 

    Cook the pasta according to the package directions, and drain. Heat the milk in a pot on the stove and melt the cheese into it while stirring (or use the microwave and stir often). Stir in the pureed squash, then mix the pasta with the sauce to serve.

    Nutritional supercharge: 

    Stir fresh spinach leaves or frozen, thawed chopped spinach into the sauce before mixing the sauce with the pasta. It adds fiber, magnesium, and vitamin A.

    Did you know? 

    Many processed cheeses, including Velveeta, are made with real dairy, and they have nutrients like protein and calcium. Be sure to check the label, since some processed cheese products have very little protein or calcium, and are mostly made with oil and starch. 

    Brown Rice Helper

    Try this instead of boxed rice products. You can customize it for more texture and flavor.

    Turn fried rice into a nutritionally balanced meal. Use cauliflower rice for more vegetables and fewer carbohydrates.

    Keep on hand:

    • Brown rice (parboiled, minute, or dry)
    • Low-sodium chicken, beef, or vegetable broth or bouillon
    • Frozen mixed vegetables, or any other fresh or frozen vegetables
    • Garlic and onion powder

    How to make it: 

    Cook or heat the rice according to the package instructions. If adding liquid, use broth instead of water. Stir in cooked vegetables when the rice is nearly cooked, season with garlic and onion powder. 

    Nutritional supercharge:

    Add leftover cooked chicken or ground beef, or canned drained beans, for a protein boost and a complete meal. Parents may want a side salad to balance the grains in the main course. 

    Did you know?

    Cooking rice in low-sodium broth instead of water lets the flavor seep in, and reduces the need for salt. 

    Hamburger Helper

    Make your own version of this classic meal helper with more fiber, protein, and fun.

    Keep on hand:

    • Whole-wheat penne, rotini, or other shape noodles
    • Lean ground turkey, canned tuna, or skinless chicken
    • Canned diced tomatoes, plain, Italian seasoned, or fire-roasted
    • Canned or tube tomato paste
    • Italian seasoning or dried oregano, thyme, and basil
    • Shredded low-fat mozzarella or cheddar cheese

    How to make it: 

    Cook the pasta according to the package directions, and drain. Brown the ground turkey in 1-2 teaspoons of olive oil, or heat canned tuna or leftover cooked chicken, in pieces, in a skillet. Add tomatoes, tomato paste, and seasoning, then stir in cooked pasta. Top with cheese and let it melt.

    Nutritional supercharge:

    Chop zucchini or mushrooms and cook them with the ground turkey. They blend in easily, and add fiber and texture.

    Did you know?

    Adding vegetables into dishes made with protein and pasta can increase the fiber content and reduce the calorie density. You get to eat a bigger portion for fewer calories!

    Taco Night Kit

    You can make your own taco kit, and it’ll be just as quick and more customizable than a kit that you buy.

    Keep your own taco shells, protein, and salsa on hand for taco night – no boxed kit needed!

    Keep on hand:

    • Whole-grain taco shells or whole-wheat flour tortillas
    • Canned black beans, pinto beans, or refried beans
    • Taco seasoning packets, low-sodium if preferred, or cumin and chili powder
    • Jarred or canned salsa
    • Low-fat shredded Mexican blend or cheddar cheese

    How to make it: 

    Gently heat the beans with taco seasoning or spices, and mash them slightly. Fill tortillas and top with cheese and salsa.

    Nutritional supercharge:

    Add cooked fish like tilapia or salmon to your tacos, or serve them with shredded lettuce and diced tomatoes.

    Did you know?

    Beans add protein and fiber, which helps everyone get closer to their fiber goals. The average American gets less than half of recommended amounts of fiber, but fiber helps kids stay full longer and support steadier energy.

    Ramen Your Way

    Instant ramen is a favorite with kids, but it’s calorie-dense and low in nutrients. Make your own less processed version!

    Ramen can be whatever you make it – including high in fiber and protein.

    Keep on hand:

    • Whole-grain ramen, soba noodles, or whole-wheat angel-hair or regular spaghetti
    • Low-sodium broth
    • Frozen stir-fry vegetables, or any favorite fresh or frozen vegetables
    • Low-sodium soy sauce
    • Eggs or cooked skinless chicken

    How to make it:

    Bring broth to a simmer. Add noodles and fresh vegetables, and simmer until soft. If using frozen vegetables, add when the noodles are nearly cooked. Add the chicken, or crack an egg into the broth while it cooks. Serve when the egg is cooked.

    Nutritional supercharge: 

    Parents looking for fewer carbs can swap in shirataki (konjac) noodles, or use half noodles and double the vegetables.

    Did you know? 

    Most instant ramen flavor packets are high in sodium, often with than half a day’s recommended limit. Using broth and your own seasonings lets you control the salt while keeping the flavor.

    A well-stocked pantry and freezer can turn into your own collection of DIY meal helpers ready whenever your family needs a quick dinner.

    If you’re trying to make healthy eating work in real life – and your real life includes things like rushing, child care, or last-minute scrambling – you can learn more about my coaching or schedule a session on my website. I’d love to help you build simple habits that make everyday life healthier and easier.

  • 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!

  • 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!

  • Right Carbohydrates for Best Health in Diabetes Management

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

    Carbohydrate Quantity and Quality

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

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

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

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

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

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

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

    Why Carbohydrate Quality Matters in Diabetes

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

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

    Look for high-fiber carbohydrates without much added fat.

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

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

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

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

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

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

    Choosing High-Fiber, Nutrient-Dense Carbohydrates

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

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

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

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

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

    11. Vegetable Omelet with Waffle and Poached Pear

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

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

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

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

    12. Your-Way Smoothie Bowl

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

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

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

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

    13. Whole-Grain Waffle Egg Sandwich

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

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

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

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

    14. Breakfast Burrito

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

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

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

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

    15. Sweet Potato Egg Nests

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

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

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

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

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