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Posts Tagged ‘Healthy Eating’

Top O’ The Graham!

Here’s a cheery snack to satisfy your little one’s hungry tummy! Click here for the video!

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Ingredients

  • Non-fat yogurt (any flavor)
  • Graham crackers
  • Banana slices
  • Dried cranberries

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Break a graham cracker in half so you have two squares.

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Spread a spoonful of yogurt on one of the graham cracker squares. (Try it out with key lime flavored yogurt for a St. Patrick’s Day treat!)

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Top with a banana slice and dried cranberries.

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Repeat and enjoy!

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Apple Snacks!

Apples are child-friendly, healthy snacks (they are fat, sodium and cholesterol free!). They are a great addition to school lunches and can also be used in a variety of recipes! Spruce up snack time with these easy and delicious apple snack ideas. Click here to watch the video!

Lil’ Dippers

Ingredients

  • Apple
  • Nut or seed butter
  • Crushed peanuts or sliced almonds

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Cut the apple into wedges. Dip each piece in the nut or seed butter.

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Then dip the apple wedge in the crushed peanuts or sliced almonds.

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Enjoy!

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Crunchy Hazelnut Wedges

Ingredients

  • Apple
  • Hazelnut spread
  • Low-fat granola

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Cut the apple into wedges. Smear each piece with hazelnut spread.

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Then sprinkle apple wedge with granola. Substitute peanut butter (or any nut or seed butter) for hazelnut spread if you’d like. Also, feel free to add raisins!

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Enjoy!

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Build a “Snowman”: a Recipe for Fun!

Whether you live in the snowy northeast or sunny southwest, you and your child can build (and eat!) your own yummy snowman! Click here to watch the video tutorial!

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Ingredients (for one snowman):

  • 3 Thick slices of banana
  • 1 Pretzel stick (broken in half)
  • 1 Apple wedge
  • Several mini chocolate chips or small raisins

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On a plate, line up the banana pieces to build the body of your snowman.

 

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Add the apple wedge for a hat.

 

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Add one half of the pretzel stick to each side of the second banana slice for arms.

 

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Place the mini chocolate chips or raisins for eyes, a nose and buttons!

 

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Get creative with other pieces of fruits and veggies and decorate your snowman with a scarf, mittens and even boots!

*An adult should oversee all recipes and activities.  Recipes and activities may not be appropriate for all ages.

 

Five Benefits of Family Meal Time

While it can twenty20_57c6a417-0cc7-4440-8840-1ca2d86f5dc0be challenging to find the time to eat meals as a family, it is important to try to make time for this oft-ignored tradition. Here are five benefits of eating meals together as a family.

  1. It gives you quality time together. Due to everybody’s different schedule, it can be difficult to spend time together  as a family. A regular meal time gives families a chance to regroup, talk and enjoy each other’s company.
  2. It helps reinforce good manners. Having a meal as a family is an excellent opportunity to practice good manners. The more you eat together, the more opportunities your children have to practice good manners.
  3. It promotes healthy eating. When you have meals together at home, you can easily control what your children are served. twenty20_9e57ce90-74c3-44d0-9f76-12c914a5e392Thus, you can add more fruits, vegetables and whole grains to the menu.  
  4. It helps expand children’s palates. Instead of serving rice, substitute quinoa. Or serve mashed cauliflower instead of mashed potatoes. If you’re serving chicken, add a side of tikka masala sauce for dipping. Having family meals together means more opportunities for trying and hopefully enjoying different foods.
  5. It helps save money. Many families will visit the local pizza shop or a fast food restaurant to save time, but the costs of doing so can add up quickly. It is much more cost effective to prepare and serve a meal at home than to go out to eat. Your family can put the money you save toward something else, such as a vacation or weekend outing.

Fishing for Crackers

Fishing for CrackersSpruce up snack time with this easy, healthy and fun snack!

Ingredients:

  • Carrot sticks
  • A bowl of hummus or veggie dip
  • Goldfish crackers

Dunk the carrots into the hummus or dip. Then put some goldfish crackers on a plate and use the carrot stick to “catch” the crackers.

Black Bean Hummus

Black Bean Hummus RecipeSpice up snack time with this quick, easy and, most importantly, yummy black bean hummus.

Ingredients:

  • 15-oz can of black beans
  • 1 garlic clove
  • 2 tablespoons of lemon juice
  • 2 tablespoons of tahini
  • 1 teaspoon of cumin

Drain black beans. In a blender, puree all ingredients, adding water if necessary. Season with salt to taste. Serve with crackers or raw veggies.

*An adult should oversee all recipes and activities. Recipes and activities may not be appropriate for all ages.

How Dr. Jack Maypole Encourages Healthy Eating

It can be challenging to get children to eat vegetables. Pediatrician Dr. Jack Maypole, member of The Goddard School Educational Advisory Board, offers five tips on how to encourage healthy eating.

  1. Offer one new food with two well-established foods. For Hand with Heart Breadexample, if you know your daughter likes pasta, serve that as usual and add a portion of a new vegetable to her plate.
  2. Establish a rule that children have to at least try one bite or taste of a new vegetable. Research shows that most children will take to a food after up to about a dozen tastings (for some super picky or rigid eaters, such as those on the autism spectrum for example, it may be many more times).
  3. Set children up for success by discouraging snacking or tanking up on beverages before mealtime.
  4. Keep mealtimes positive by involving children in food prep and getting enthusiastic in the craft and presentation of food. This may cultivate interest and curiosity in the food, which can lead to the development of a more adventurous palate.
  5. Never force feed or go to war about making your child eat. Everyone loses. If you are concerned that your child may have issues with food, such as allergies or sensitivities to texture, contact your child’s primary care provider.

For more information, check out this article in which Dr. Maypole provides additional nutrition advice.

Quick and Healthy Snack Ideas

Spruce up snack time with these fast, easy, healthy and delicious snack ideas!

Lil’ Dippers

Ingredients:

  • An apple
  • Any kind of nut butter
  • Crushed peanuts or sliced almonds

Cut the apple into wedges. Then stick a toothpick in each piece, dip in nut butter and sprinkle with peanuts or almonds.


Top O’ the Graham

Ingredients:

  • Non-fat yogurt (any flavor)
  • Graham crackers
  • Banana slices
  • Dried cranberries

Spread a spoonful of yogurt on a graham cracker. Top with banana slices and dried cranberries.


Fishing for Crackers

Ingredients:

  • Carrot sticks
  • A bowl of hummus or veggie dip
  • Goldfish crackers

Dunk the carrots into the hummus or dip. Then put some goldfish crackers on a plate and use the carrot stick to “catch” the crackers.

Promoting Healthy Eating for Your Child

Guest Post
by Patricia Lutner

Obesity in children and adults is at an all-time high in our country. Obesity rates in children have doubled over the past 30 years. Children and adults are experiencing more physical and psychological conditions due to obesity. Poor academic performance, behavior issues and conditions such as diabetes, heart disease, high blood pressure, anxiety and depression can be related to being overweight.

Healthy-EatingYou can do a variety of things to encourage your children to adopt a healthy lifestyle. First, set a good example. What a child sees you doing they will do. What they see you eating, they will eat. Therefore, the choices you make about food and exercise help establish your children’s habits.

Preparing meals together is a good way to get children involved and to start the conversation about foods and healthy food choices. Cooking helps develop math, fine motor, hygiene and listening skills. It also helps strength the parent-child connection. Eating healthy meals together can encourage positive conversations, strengthen family bonds and provide examples of positive eating habits and good table manners for your children.

During a trip to the grocery store with your child, discuss different fruits and vegetables, their colors, their smells and their textures. Encourage your child to take a chance with you and try something new!
Don’t make children clean their plates. Children will usually stop eating when they have had enough. By forcing children to clean their plates, parents may encourage overeating. Portion size is the key here. For children who are picky eaters, you can offer new foods in small amounts. It may take multiple attempts to convince the child to taste the food. Don’t give up. Try cutting foods into various shapes that appeal to the child, or add ketchup, yogurt or mustard for dipping.

Offer children snacks, but make sure they don’t have too many and the snacks are healthy. Fruits, vegetables, low-fat yogurt, low-fat cheese and whole-grain crackers are some good options.
Offer children water, milk (of any type your doctor recommends) and 100% juice. Children should not have soda or beverages with caffeine.

We should also not forget the value of exercise. Keep moving, burn off those calories, strengthen your muscles and have fun! There are many simple ways to be active as a family. Take a walk together, dance to fun music, play tag or have a race in the backyard. All of these are free and easy to do.
The benefits of establishing a healthy, active lifestyle for you and your child will last a lifetime.
For information on the food groups, the food plate, serving sizes for children of different ages and many other helpful tips, visit www.choosemyplate.gov.