Healthy Living Reality

Tag: nutrition

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

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

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

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

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

    Common Knowledge on Nutrition, Obesity, and Health in Adults

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

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

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

    And here are examples of negative dietary factors. 

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

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

    Long and Short-Term Effects of Childhood Obesity 

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

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

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

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

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

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

    Nutrition and School Achievement

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

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

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

    Preventing Obesity with Healthy Foods at Home

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

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

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

    Simple Healthy Meals for Families

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

    Here are some simple meals to consider. 

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

    More Ways to Support Healthy Eating Habits

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

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

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

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

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

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

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

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

    The Importance of Protein in Balanced Meals

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

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

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

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

    The Role of Healthy Fats in Diabetes-Friendly Meals

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

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

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

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

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

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

    Sample Protein and Fat Choices

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

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

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

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

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

    Add a serving of lean protein. Examples include:

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

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

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

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

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

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

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

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

    How do you put together healthy meals?

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

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

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

    What Happens in Your Body When You Eat Carbohydrates with Diabetes

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

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

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

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

    Carbohydrates May Not Be the Enemy in Diabetes Management

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

    Cutting out carbs entirely can backfire for a few reasons. 

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

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

    Types of Low-Carbohydrate Diets

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

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

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

    Pros and Cons of Low- and High-Carbohydrate Diets

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

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

    How Many Carbohydrates You Can Have per Meal with Diabetes

    Most diabetes guidelines suggest moderate, consistent carbohydrate intake.

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

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

    What Consistent Carbohydrate Intake Means and Why It Works

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

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

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

    1 cup cooked quinoa + grilled chicken + roasted vegetables

    1 medium baked sweet potato + salmon + side salad

    Supports snack options (15g carbs / 1 exchange)

    1 small apple + 1 tablespoon peanut butter

    6 whole-grain crackers + 1 slice cheese

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

    Carbohydrate Exchanges for Diabetes

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

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

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

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

  • How and Why My Son Taught Me to Make Pesto

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

    Our pesto turned out beautiful!

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

    Gardening Class in Elementary School!

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

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

    Getting the Pesto Ingredients

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

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

    Making the Pesto (1 Week Later)

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

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

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

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

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

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

    Results: Taste and Emotions

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

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

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

    How do you let your kids be their best selves? 

    Pesto Recipes

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

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

  • 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?

  • 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!