Healthy Living Reality

Tag: parenting

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

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

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

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

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

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

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

    Priority: Feeling Grateful and Positive

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

    Here are more ways to practice gratitude. 

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

    Priority: Spending Time with Family

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

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

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

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

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

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

    Priority: Relax and Recover

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

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

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

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

    Priority: Sticking to Your Healthy Intentions

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

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

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

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

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

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

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

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

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

    1. Whole-Grain Burger

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

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

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

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

    2. Mac and Cheese

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

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

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

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

    3. Taco Night

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

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

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

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

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

    4. Stuffed Zucchini Boats

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

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

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

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

    5. Savory Zucchini Pancakes

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

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

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

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

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

    6. Sweet Pumpkin Pancakes

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

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

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

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

    7. Chicken Noodle Soup

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

     

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

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

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

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

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

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

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

    We talked recently about the benefits of whole grains, and the fact that American kids are falling short of recommendations for whole grain consumption. The last blog post was about increasing whole grains at breakfast. Now it’s time to talk about whole grains at lunch!

    To make sure your children get at least half of their grains from whole grain sources, which is the recommendation, you’ll need to add whole grains to the rest of their day. Here are 10 stress-free ways to add whole grains to lunch. Each meal has 350-450 calories, is high in fiber, and has at least 15 grams of protein. Many of these options are portable and suitable for lunch at school.

    1. PB&J Sandwich 

    Peanut butter and jelly is inexpensive, easy, kid-friendly, and now…it’s healthy! Swap whole-grain bread for white bread, and use fruit instead of sugar-laden jelly. Another option is to use sugar-free jam or make your own fruit spread with mashed banana or cooked berries.

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

    What’s in it: Sandwich with 2 slices of whole-wheat bread, 1 tablespoon of peanut butter, and 2 tablespoons of mashed banana, plus a string cheese stick, baby carrots or grape tomatoes, and a tangerine

    Pro Tip: Use almond butter if peanuts are banned, or chickpea butter for a peanut and nut-free environment. For a fun twist, swap the bread for a whole-wheat English muffin or a whole-grain tortilla. 

    2. Pita Crisps with Hummus

    Brush whole-grain pita with olive oil, sprinkle it with salt, and toast it. Break it into pieces for easy dipping. Fill out the lunch with a container of yogurt, baby carrots, and some fruit. 

    450 calories, 8 grams of fiber, 20 grams of protein

    What’s in it: ½ large whole-grain pita, 2 teaspoons of olive oil, ¼ cup hummus, ¾ cup of Greek yogurt, baby carrots, ½ apple

    Pro Tip: If the flavors in store bought hummus are too strong for your children, try making your own by blending canned garbanzo beans with olive oil or tahini. If they don’t like garbanzo beans, they can dip pita crisps into peanut butter, cottage cheese, guacamole, or bean dip. 

    3. Burrito Wedges

    Bean and cheese burritos are simple and nutritious. To make burrito wedges, spread a tortilla with beans, add cheese, and top with another tortilla. Cut into quarters, sixths, or eighths. Use canned fat-free refried beans for kids who don’t like the texture of black or pinto beans. Kids with more sophisticated tastes may enjoy a spoonful of salsa mixed into their beans. 

    300 calories, 7 grams of fiber, 16 grams of protein

    What’s in it: 2 small whole-grain flour tortillas, ¼ cup of refried beans, 2 slices of low-fat American or cheddar cheese

    Pro Tip: To make sure the burrito stays intact, only add a small amount of fillings. Otherwise, the burrito may become too messy for small children to handle, especially at school. Use American cheese slices or low-fat cheddar slices instead of shredded cheese to make the burrito less messy. 

    4. Quesadilla

    Quesadillas can be high in fiber and protein.

    Quesadillas can be a good option for fussier kids who aren’t fond of burritos. They have simple ingredients that kids are used to, and many kids love the textures of the crisp tortilla and melted cheese. If your children will allow, put some spinach, thinly sliced zucchini, sliced mushrooms, or thin slices of tomatoes in the quesadilla. Another way to add vegetables is to spread a layer of mashed peas on one of the tortillas before topping it with cheese. Fill out the lunch with some fruit. 

    450 calories, 9 grams of fiber, 21 grams of protein

    What’s in it: 2 soft taco-sized whole-wheat flour tortillas, 1-2 ounces of low-fat shredded jack, cheddar, or mozzarella cheese, ½ cup of vegetables, and a side of fresh fruit

    Pro Tip: Turn it into a fun dipping experience by cutting the quesadilla into strips. Kids may enjoy guacamole, ketchup, or ranch dip. For kids who like more familiar flavors, try a pizza quesadilla with mozzarella cheese, and tomato sauce for dipping.

    5. Grilled Cheese and Tomato Soup

    This classic comfort combo offers opportunities for whole grains, calcium, protein, and vegetables. Instead of frying the bread in butter, toast the bread with cheese before closing the sandwich to serve. Read the label when choosing a can of tomato soup. Added sugar content can vary widely, so choose a brand with a lower amount. Also check the list of ingredients to make sure that tomatoes or tomato sauce is listed first. 

    450 calories, 6 grams of fiber, 19 grams of protein

    What’s in it: 2 slices of whole-wheat bread, 2 slices of low-fat American singles, 12 ounces of tomato soup

    Pro Tip: Any type of cheese is fine. If you’re using American singles, check the label to make sure it’s made with real cheese, and not just oil and starch. The nutrition facts panel should  show protein and calcium, and the ingredients should include milk or cheese.

    6. Whole-Grain Mini Pizzas

    Buy a whole-grain pizza crust to top, or make mini pizzas on whole-wheat bread or whole-grain English muffin
    or bagel halves.

    Kids like pizza! Give them what they love in a healthy form that adds whole grains and nutrients to their day. Whole-grain English muffin halves, whole-grain bagel halves, and sliced wheat bread are all good choices. Offer plenty of toppings like peppers, olives, and pineapple, and let kids make their own pizza. 

    420 calories, 8 grams of fiber, 18 grams of protein

    What’s in it: 1 whole-grain English muffin, 1 ½ ounces of shredded low-fat cheese, ½ cup of tomato sauce, 1 piece of fruit on the side

    Pro Tip: For a fun DIY pizza experience for lunch home, serve whole-wheat crackers, shredded low-fat cheese, turkey or meatless pepperoni, and a small bowl of tomato sauce. Let your kids assemble their cracker pizzas on their own. For a lunch box version, cut cheese slices into quarters instead of sending shredded cheese. 

    7. Whole-Grain Turkey and Cheese Sandwich

    Try a turkey and cheese sandwich, or cut wraps into pinwheels for a more fun presentation for kids.

    Sandwiches are classic lunch fare at school, especially since they’re finger foods and familiar. Add turkey, cheese, and any of your child’s favorite vegetables, such as shredded carrots or cucumber, sliced tomato, or cooked bell peppers. For creaminess, add low-fat cream cheese.

    Description

    400 calories, 7 grams of fiber, 20 grams of protein

    What’s in it: 2 slices of whole-wheat bread, 2 ounces of lean, nitrate-free turkey, 1 slice of low-fat cheese, ½ cup of vegetables, 1 tablespoon of low-fat cream cheese

    Pro Tip: For a change in pace, turn it into a wrap by using a whole-wheat tortilla, or a pita pocket with half of a large whole-grain pita bread. 
    Hopefully these ideas help your kids – and you – get more whole grains into your daily lunch routine. Check out our breakfast ideas with whole grains, and stay tuned for dinner and snack ideas to come!

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

    10 Stress-Free Ways to Get Your Kids to Eat Whole Grains at Breakfast

    We talked recently about kids falling short of recommendations for whole grain consumption even though whole grains are so healthy. Now it’s time to look at ways to increase whole grain consumption without adding stress to your life. It’s actually not hard! 

    Whole grains are easy to find and relatively affordable. You can often use them in place of your regular refined grains, and you can usually prepare them just like you would normally prepare a refined grain. Best of all for parents is that they often taste just like refined grains. 

    Let’s start with breakfast. Here are 10 ways to add whole grains to your children’s breakfast routines without stress. Each suggestion has about 350-400 calories, 5-10 grams of fiber, 15 or more grams of protein, and a tip for making it even more family-friendly.

    Stay tuned for the next blog, in which we’ll have 10 ways to add whole grains to lunch and dinner. Good news: you may find yourself eating more whole grains, too. 

    1. Peanut Butter and “Jelly” Oatmeal

    Oatmeal is easy to make and a great go-to for a healthy breakfast. Use rolled oats or instant oats. For an easier clean-up compared to cooking oatmeal in a pan, pour boiling water in a bowl over the oats, let them sit, and then serve. 

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

    What’s in it: ½ cup of dry rolled oats, ¾ cup of milk, 1 tablespoon of peanut butter, ½-¾ cup of sliced strawberries or grapes

    Pro Tip: For more of a “jelly-like” experience, cook fruit before stirring it in. Try stewed chopped pear, diced apples stewed with cinnamon, or strawberries or blueberries cooked into a sauce.

    2. Colorful Overnight Oats

    Overnight oats are even quicker than regular oatmeal. Oatmeal softens overnight for a perfectly delicious morning breakfast. Layer the ingredients in single-serving bowls, and refrigerate the oatmeal until the morning. For breakfast on-the-go for grown-ups, make your own overnight oats in a container with a leakproof lid. Grab and go in the morning on the way to school drop-off and work!

    400 calories, 8 grams of fiber, 18 grams of protein 

    What’s in it: ½ cup of dry rolled oats, ½ cup of Greek yogurt, ¼ cup of skim milk, ½ ounce of nuts like chopped walnuts, sliced almonds, or chopped peanuts, ½ cup of berries

    Pro Tip: Use colorful fruit like strawberries, blueberries, kiwi slices, and peach or mango slices for a kid-friendly look. 

    Cottage cheese or yogurt, whole-grain oats or cereal, and any type of fruit can make a beautiful and nutritious breakfast.

    3. Whole-Grain Waffles

    Take advantage of ready-made foods and your freezer to improve your children’s nutrition at breakfast. Whole-grain waffles are fun for kids, and nearly effortless for parents. For a finger food, serve the yogurt separately in a bowl, slice the waffles into strips, and let your kids dip their waffle sticks into the yogurt.

    400 calories, 7 grams of fiber, 19 grams of protein 

    What’s in it: 2 whole-grain waffles, ¾ cup of plain or low-sugar vanilla Greek yogurt, and 1 sliced banana or ¾ cup of any fruit like peach slices

    Pro Tip: Change the flavor profile by skipping the yogurt, and instead toasting 1-2 ounces of low-fat shredded cheddar cheese on the waffles. It’ll still be high in protein. 

    Waffles are easy, delicious, and potentially healthy! Add fruit and yogurt or peanut butter for a nutritious breakfast.

    4. Egg and Cheese English Muffins

    Choose whole-grain, high-fiber, or whole-grain multigrain English muffins. Another option is a whole-grain bagel or mini bagel, or even whole-wheat toast. Serve it cold or hot from the toaster oven. You can also make batches and freeze them for instant breakfasts when you need them.

    350 calories, 5 grams of fiber, 20 grams of protein 

    What’s in it: A whole-grain English muffin, 1-2 slices of low-fat American cheese, 1 cooked egg

    Pro Tip: Add a meatless breakfast sausage for extra protein and fiber. For a more fast food-like sandwich, offer your kids ketchup – but if your kids aren’t the neatest of eaters, consider saving ketchup for weekends or other days when there’s more time to clean up. 

    5. Whole-Grain Breakfast Quesadilla

    A whole-grain breakfast quesadilla is even better than a regular quesadilla because of hearty whole grains and the addition of an egg. Choose low-fat cheese for less saturated fat and more protein.

    400 calories, 5 grams of fiber, 20 grams of protein 

    What’s in it: 2 soft taco-sized tortillas, 2 ounces of shredded low-fat jack or cheddar cheese, and 1 scrambled egg. 

    Pro Tip: For healthy fats and creaminess, spread the tortilla with a layer of mashed ripe avocado before toasting it. Or, cut the quesadilla into strips or wedges, and let your kids dip them into ketchup, salsa, or guacamole. 

    6. Cottage Cheese with Peanut Butter Toast and Fruit

    Boring? No! Many kids love simple foods that are served separately. Plate the items nicely, or put them in small bowls for kids to feel like the components are easier to eat. Swap yogurt for cottage cheese if your kids prefer. 

    380 calories, 6 grams of fiber, 20 grams of protein 

    What’s in it: ½ cup of low-fat cottage cheese, 1 slice of whole-grain toast, 1 tablespoon of peanut butter, 1 banana or other fruit

    Pro Tip: Get your children to buy into it by letting them choose toppings like blueberries, sunflower seeds, or mini chocolate chips.

    7. Whole-Grain Bagel with Cream Cheese and Turkey

    This simple sandwich is easy and well-loved. Use low-fat cream cheese and nitrate-free turkey slices. Serve the bagel thin with grapes or other fruit. 

    400 calories, 5 grams of fiber, 14 grams of protein 

    What’s in it: 1 whole-wheat bagel, 2 tablespoons of low-fat cream cheese, 1 ounce of turkey breast, and 1 cup of grapes

    Pro Tip: Let kids who are old enough press the sandwich with a waffle iron or panini maker. For a meltier sandwich, use sliced cheese instead of cream cheese.

    8. Quinoa Breakfast Bowl 

    Quinoa may sound grown-up, but kids can enjoy it, too. Add quinoa, egg, sliced almonds, and fruit to the bowl. 

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

    What’s in it: 1 cooked egg, ½ ounce sliced almonds, ¾ cup cooked quinoa, ½ cup fresh fruit

    Pro Tip: If they’re not crazy about trying quinoa, give kids whole-wheat pasta or cooked oatmeal instead. They’ll still get whole-grain goodness, and you can enjoy a low-stress meal. Serve a plant-based version for dinner by swapping the egg for ½ cup of black beans. For another high-protein option, add 3 ounces of cooked cubed chicken breast or ground turkey.

    9. Oatmeal Pancake Breakfast

    Save this breakfast for a relaxed weekend, or make extra pancakes to refrigerate or freeze. Reheat them when you need them. Keep the pancakes plain, or add sliced banana when cooking. Your kids can also top them with fun items like mini chocolate chips or sprinkles. 

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

    What’s in it: For 4 servings of pancakes, soak ½ cup of oatmeal in ½ cup of warm milk, then mix it with 2 beaten eggs, ½ cup of whole-grain flour, 2 teaspoons of baking powder, ½ teaspoon of salt, and another ½ cup of milk. Serve pancakes with an egg or cottage cheese plus fresh fruit. 

    Pro Tip: For an on-the-go breakfast or an alternative to a breakfast platter, make sandwiches using pancakes instead of bread. Add peanut butter, cheese, or low-fat cream cheese. 

    10. Cereal, Banana, and Milk

    400 calories, grams of fiber, grams of protein 

    A healthy breakfast with whole grains can be really simple. Pour cereal into a bowl. Add a sliced banana. Pour milk over it. Serve. Choose a cereal that says, “100% whole grains” on the box. Look for a version with less than 4 grams of sugar per serving. Low-sugar, high-protein whole-grain granola or cereal can be a good choice, too. Choose skim milk or unsweetened soy milk to add protein; almond milk doesn’t have much.

    What’s in it: 1 ½ ounces of whole-grain, low-sugar cereal (like 1 ½ cups of plain Oat O’s, ¾ cup of shredded wheat bites, or ¾-1 cup of bran flakes), 1 sliced banana, 1 cup of skim milk

    Pro Tip: Instead of milk, try it with ½ cup of low-fat cottage cheese or 1 cup of plain non-fat yogurt.

    How do you get your children to start the day with a whole grain? Share your tips, and stay tuned for lunch and dinner whole-grain tips!

  • Most Kids Aren’t Eating Enough Whole Grains — Here’s Why It’s Important and What You Can Do

    Ready to give your kids a good start in life? Choose more whole grains! Most kids aren’t getting enough, which means they’re losing out on a variety of nutrients and health benefits. Thankfully, it’s easy to give them more whole grains. Here’s why they’re important, and how you can get more into your home. 

    What’s a Whole Grain?

    Grains grow in kernels. A whole grain retains all three parts of the natural kernel: the bran, germ, and endosperm. The bran has fiber and B vitamins. The germ has vitamin E, healthy fats, and some minerals. The endosperm has starchy carbohydrates. 

    Swap chips for popcorn for health and weight benefits. Popcorn is a fun snack for kids, too!

    /

    While whole grains have all three parts, refined grains only retain the endosperm. The bran and germ are stripped away during processing. That means whole grains have more natural nutrients. Though most refined grains are fortified with iron and some B vitamins, whole grains have a wider variety of natural nutrients. 

    Here are examples of whole and refined grains.

    Whole Grains vs. Refined Grains
    Whole Grains Refined Grains
    • Oatmeal
    • Whole-grain cereal
    • Whole-wheat bread
    • Whole-grain crackers
    • Brown rice
    • Whole-grain pasta (whole-wheat or brown rice)
    • Quinoa, barley, bulgur
    • White bread and crackers
    • White pasta and rice
    • Refined cereal
    • Farina (cream of wheat)

    Why Whole Grains Matter for Kids

    Whole grains are a great source of fuel, or energy, for growing kids, but they are more than calories in the form of starchy carbohydrates. They’re sources of essential and beneficial nutrients, and they’re linked to short-term and long-term benefits for weight and health. 

    Essential Nutrients in Whole Grains

    Whole grains are natural sources of dietary fiber, vitamins, minerals, and healthy fats. Most Americans are low in fiber, but it’s linked to better digestive health, weight management, blood sugar control, cholesterol levels, and heart health. 

    Here are a few of the essential nutrients in whole grains. 

    • Alpha-linoleic acid, an omega-6 fatty acid
    • Vitamins: thiamin (B1), riboflavin (B2), niacin (B3), pantothenic acid, vitamin B6
    • Minerals: copper, iron, selenium, magnesium

    More Nutrients in Whole Grains

    Like fruits and vegetables, whole grains have antioxidants and other phytonutrients, or “plant nutrients,” that aren’t on the standard list of essential vitamins and minerals. Some phytonutrients in whole grains probably haven’t even been discovered yet! That’s an even better reason to opt for whole grains regularly; a refined grain or multivitamin and mineral supplement can’t provide all of the potentially beneficial components in whole grains.

    It’s easy to add whole grains when you start the day with oatmeal. Add fruit and nuts for a balanced breakfast.

    Weight Benefits of Whole Grains

    Low-carb diets may be popular, but keep reading before you keep grains away from your kids! Scientific evidence shows that people who regularly consume whole grains are more likely to have better weight control over time. 

    Researchers have found these relationships between whole grain consumption and body weight.

    • The potential for more weight loss in children who are overweight 
    • Increased weight loss in the long-term among adults who are overweight and in weight loss programs
    • Lower BMI (body mass index) in adults over time
    • Lower risk for overweight and obesity 
    • Lower risk for overweight babies among mothers with gestational diabetes who consume more whole grains during pregnancy
    Try making sandwiches with whole-grain bread, or make them half whole-grain and half white for fussier kids.

    Fiber in whole grains may be partly responsible for these benefits. Fiber is considered a filling nutrient because it slows the emptying of food from the stomach, so you feel full for longer after a meal. Plus, fiber helps reduce blood sugar fluctuations and sudden, severe hunger. 

    Whole grains can help with weight control by providing stable energy, which allows for more active play. In addition, balanced meals with whole grains can lead to more balanced energy intake.

    More Health Benefits of Whole Grains

    Decades of research point to health benefits of whole grains. People who eat more whole grains have a lower risk for:

    • Chronic inflammation
    • Colorectal cancer
    • Type 2 diabetes, prediabetes, and insulin resistance
    • Heart disease
    • Cognitive decline and memory loss during aging

    If you’re ready to arm your children to fight these and other chronic conditions, see how you can help them eat more whole grains. 

    Here’s How Far Short Kids Fall in Whole Grain Consumption

    Whole grains seem to have clear benefits, but American children fall sadly short of recommendations. The Dietary Guidelines suggest making at least half of all grain servings whole grains. For most kids, that works out to 3-5 daily 1-ounce servings of whole grains. 

    More than 1 in 3 children don’t eat whole grains on a given day. The average child consumes only 1 serving of whole grains a day. To add to the challenge, most adults don’t eat enough whole grains, either. That means kids aren’t learning this healthy habit from their parents.

    Quick and Easy Ways to Choose Whole Grains

    It’s probably easier than you think to get your kids to eat more whole grains. They’re inexpensive and widely available. They’re also easy to use; in most cases, just swap your regular refined grain for a whole grain counterpart. 

    Here are some examples. 

    • Make sandwiches on whole-wheat bread instead of white
    • Stuff whole-grain pita or tortillas instead of white pita or white flour tortillas
    • Serve whole-wheat pasta with sauce instead of white pasta
    • Steam or stir fry brown rice instead of white
    • Pop popcorn for snacks instead of serving chips

    Stay tuned for easy ways to choose whole grains, with simple tips and recipes. 

    How do you get your kids to eat whole grains?

  • Gratitude for the People Who Help: The Village Behind Single Parenting

    Most parents will tell you that raising children is tough. I’m no different, though I was determined not to be one of the complainers. I was also determined not to play the “single parent” card. I still try not to play it too much, but the truth is that parenting is hard, and single parenting is harder. 

    Regardless, what is also true of parenting, and likely more so of single parenting, is that there are always people stepping in to help. There are so many ways to help, and people do. Neighbors, other parents, friends, and perfect strangers have always emerged to help. I am grateful.

    Is It Okay to Accept Help?

    My parents never accepted help when they were raising me and my sister. They didn’t think it was fair to ask anyone to watch us, except for an occasional paid babysitter. Maybe it was because they were from a different generation, or maybe it is because they were more competent parents than I am.

    I have no problem asking for, and accepting, help. In return, I give help when I can. It seems natural for everyone to do what they can; it makes everyone’s lives easier.  

    Other Parents Stepping In

    I’ll pick up another parent’s child and take them to the park when it works out, or I’m happy to wait at school for a few minutes if the parent is running late or needs to run inside to talk to the child’s teacher alone. In return, I’m happy to ask for help when it seems easy for another parent to give, and when I need it. We’re all in this together. 

    The Kindness of Strangers

    Since my son was young, I’ve noticed that it would be helpful for me to have four hands, three times as much patience, and twice as much strength as I do. One time when he was about three years old, we were walking into the library. He decided he didn’t want to go anymore, and let me know that by throwing a loud tantrum. 

    While he was screaming, I took him outside and tried to calm him down. As usual, I failed miserably. After a few minutes, a librarian came out with a smile and a bookmark. She tried to distract him by showing it to him and reading it to him. She didn’t have to, but that’s the kind of kind act that I’ve received from people since my son was born. 

    Libraries serve everyone, including parents.

    People are almost always ready to help. Homeowners may smile instead of yell when my son walks on their property. Other passengers boarding a bus may hold my bags while I load my son’s bike onto the front rack. A grocery store checkout clerk smiled and calmly offered to put my groceries back on the store shelves when we had to leave before checking out due to a tantrum. A boy’s father at the park pitched my son a few baseballs for his first batting experience. These all help. 

    Neighborly Advice and a Hug

    Evenings can feel lonely. They’re the time when I’m tired and my son’s tired. We’re both at our worst of the day. He can get upset over homework, brushing teeth, and my general existence. I can get upset over homework, brushing teeth, and not having finished my work. I can’t call my parents because they’re in bed already (they’re usually in a different time zone).

    Every so often, it gets physically scary in our condo unit. He may throw a tantrum or throw things. If it seems safe, I step outside. Every so often, I bump into one of our neighbors, a single parent whose son is in college now. She understands completely, and always takes the time to give me a hug, some encouragement, and some friendly words. Since she’s been in my shoes, she must know how much it means to me. 

    Help from Old Gym Friends

    I have several friends that are on my call list. I talked about my gym friends in a recent post. Some are parents; others aren’t. They’re all willing to pick up the phone and give advice or just listen. As I mentioned before, they’re among the most kind, accepting people I know. Though I haven’t asked for several years, I know that many of them would be willing to watch my son for me or go out with us if needed. 

    Any Help Line I Can Find

    When I’m desperate and just need to talk to a friendly person, I can call a free helpline. 988, the mental health crisis line, is available 24/7 Since I’m usually crying when I call, they’re at least helpful in getting me to calm down a bit. I appreciate that they answer the phone every time, and that I’ve never had to wait more than a couple minutes on hold.

    It can help just to talk to someone

    The drawback is that they themselves don’t offer much practical advice. They seem to be more of a service to direct you to other services. In my case, most of the referrals have been irrelevant (e.g., for abused children) or impractical (e.g., a private practice located 50 miles away from our home). Still, a kind, caring voice is welcome when I’m upset and feeling alone. 

    Big Brother Big Sister Program

    One volunteer who has given my son, and therefore me, hours and hours of kindness is his Big Brother. It’s a mentorship program in which the Big takes the Little (my son) on an outing once or twice a month. They can go to parks, out to eat, to museums, to local attractions, or anything else. My son and I have lucked out with his Big – he has a kind heart, he’s interested in everything, and he makes the outings so exciting for my son. 

    /

    A kind mentor can be a role model and trusted advisor

    For me, it’s something to look forward to. Those few hours of alone time on a weekend are precious and valuable. I can relax, let my guard down, take a walk, get work done, or do whatever else I want with that time. The anticipation of that time is wonderful, too. 

    As you can see, lots of people help without asking for anything in return. There’s no guilt-tripping. It’s just pure kindness. I am grateful. 

    Who helps you out? How do you give back?

  • 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. 

    /

    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?

  • 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

  • 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.

  • Quick and Healthy Kid-Friendly Breakfast-for-Dinner Ideas (Recipes 6–10)

    6. English Muffin Egg Pizza

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

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

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

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

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

    7. Sweet Breakfast Pasta Bowl

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

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

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

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

    8. Chicken Egg Cups

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

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

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

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

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

    9. Apple Cheddar Quesadilla

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

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

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

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

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

    10. Avocado Cottage Cheese Toast Sticks

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

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

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

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

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