If your home is like mine, your kids start begging for snacks right after breakfast. Seriously, how can they be hungry--they just ate!! Instead of battling with a two and four year old, I have created times and types for snack time each day. And, all moms know, that if you let them fill up on snacks and drinks throughout the day, they won't eat their meals. Here are a few tips to fill up your little munchkins without stuffing their little bellies:
1. Have time limits: We plan two snack times each day: between 9:30 am and 10 a.m. for their morning snack and between 2:30-3:00 p.m. for their afternoon snack. This way, my kids know when the kitchen is open and when it's closed (and I literally tell them that "the kitchen is closed!"). The times give them consistency and structure and are similar to what they would receive at preschool. And, snack time is far away enough from mealtime that their tummies will have time to regain signs of hunger.
2. Limit processed foods: Okay, I would be flat-out lying if I told you that my kids never ate processed foods, especially snacks. But, what works for us is that they get to pick a snack from the grocery store to share each week and once it's gone, it's gone. For morning snacks, I limit typical snack foods altogether to help encourage good blood sugar control when my kids are most rested. When kids are eating a lot of processed junk, there bodies process it quickly giving them a surge in energy. But, when that energy surge wears off, they begin to feel sluggish and cranky. To limit this, provide your children with high quality, nutritious snacks.
3. What are good choices: It's always best for your kids (and mom's for that matter!) to have high quality foods with a combination of carbs and proteins. Here are a few examples of some nutritious snack ideas:
-yogurt and raisins
-dry cereal trail mix with a whole grain cereal, pretzels, peanuts and dried cranberries
-graham crackers and natural peanut butter
-whole wheat crackers and cheese
-string cheese and apple slices
-air popped popcorn
-Ants on a Log (celery, peanut butter or low-fat cream cheese and raisins)
-Fruit Kabobs dipped with yogurt
-veggies and dip
-mini English Muffin pizza
-mini pb& j
-Hummus and pita bread
4. Limit drinks: I often hear from parents of picky kids that they don't know why their children won't eat their meals. I often find that picky kids fill up on lots of juice or milk. As parents, it's our job to make sure that there are limits set for beverages, too, just like snack time. With juice, 4 oz., or 1/2 cup, is a serving and it's important to limit this amount to 8 oz. And, by cutting the juice with half water, this will help spread out the drink a little longer. Even with 100% juice, it's still not giving children the same benefits of eating fruit. Juice, or milk, fills up a small belly and prevents it from feeling hunger. Milk, although full of nutrition, if also high in calories and protein contributing to filling up your kids, too. Limit sippy cups to meal time and snack time and have them stay in the refrigerator during the rest of the day.
5. When in doubt, feed the animals: Like everything in life, moderation is always best. I've been know to through snacks in my purse just to get us through dance class or the grocery store. But, the key is to establish good nutrition habits when your kids are young so these habits can grow with them!
Thursday, April 9, 2009
Wednesday, March 11, 2009
Healthy Eating for New Moms and Dads
Having a new baby in your life is a joyous experience. But, what most baby-care books don't tell you is that this time can also be nerve-wracking for new parents. Simple things like planning a meal can be impossible to accomplish during a day. After the birth of my second daughter, I found it so daunting to plan and prepare a healthy, balanced meal for my family with a newborn and toddler hanging-on to my every need. Many parents find it easier to have take-out as a way to ease this burden. Here are a few helpful tips I learned to make the transition back to your mealtime routine stress-free:
1. Plan Ahead: Before the baby arrives, try making a few healthy freezable meals. Take a weekend day and make items like chili with 100% ground turkey breast, beans and veggies. You can use this as a meal, a topper to a baked potato, or as a filling to your favorite Mexican dish. You could also host a night at a meal-preparation store and stock up on 6-12 meals in an evening. By having versatile meals available, you will be less likely to grab fast food or something less balanced.
2. Accept Help: When family or friends ask if you need help, say yes! A friend or family member could help with mealtime by bringing over a meal or by taking care of the baby while you cook dinner.
3. Once the Help Ends Look for Super Simple Meals: Even though you are sleep-deprived and stressed-out, create a meal plan once a week. Find recipes with less than 5 ingredients or ones that you can prepare in 20 minutes or less. Try grilled salmon with grilled tomatoes, whole grain rice and a bagged salad as a quick meal. Also, use opportunities like baby's afternoon nap to make dinner rather than the end of the day, which is usually the baby's cranky time.
4. Healthy take-out: If you choose take-out, pick healthy options. Splitting a meal with your significant other is a great way to cut back on high calorie restaurant meals. Purchase ala carte items or light meals like a bowl of a vegetable-base soup with a small salad or half of a sandwich. When picking your entrée, stay away from fried foods, those in cream sauces, and from entrees that say "with the works!".
Before you know it, you will be back to your healthy routine and enjoying the blessings of a new baby stress-free!
Adapted from my article for www.superkidsnutrition.com
1. Plan Ahead: Before the baby arrives, try making a few healthy freezable meals. Take a weekend day and make items like chili with 100% ground turkey breast, beans and veggies. You can use this as a meal, a topper to a baked potato, or as a filling to your favorite Mexican dish. You could also host a night at a meal-preparation store and stock up on 6-12 meals in an evening. By having versatile meals available, you will be less likely to grab fast food or something less balanced.
2. Accept Help: When family or friends ask if you need help, say yes! A friend or family member could help with mealtime by bringing over a meal or by taking care of the baby while you cook dinner.
3. Once the Help Ends Look for Super Simple Meals: Even though you are sleep-deprived and stressed-out, create a meal plan once a week. Find recipes with less than 5 ingredients or ones that you can prepare in 20 minutes or less. Try grilled salmon with grilled tomatoes, whole grain rice and a bagged salad as a quick meal. Also, use opportunities like baby's afternoon nap to make dinner rather than the end of the day, which is usually the baby's cranky time.
4. Healthy take-out: If you choose take-out, pick healthy options. Splitting a meal with your significant other is a great way to cut back on high calorie restaurant meals. Purchase ala carte items or light meals like a bowl of a vegetable-base soup with a small salad or half of a sandwich. When picking your entrée, stay away from fried foods, those in cream sauces, and from entrees that say "with the works!".
Before you know it, you will be back to your healthy routine and enjoying the blessings of a new baby stress-free!
Adapted from my article for www.superkidsnutrition.com
Thursday, November 20, 2008
Vitamin D Deficiency and Kids
There has been a lot of talk lately about Vitamin D and how much our children (and ourselves) need. Vitamin D deficiency has been linked to causing many diseases like heart disease, autoimmune diseases, depression, birth defects, autism, and diabetes. With hype like this, many parents are wondering where and how they can get more of this fat-soluble vitamin. Our bodies make Vitamin D when the sun hits our skin. If you live in a northern state or find that you and your children wear sunscreen continuously, you may not be receiving enough of this beneficial vitamin. A goal for most people is to get 10-15 minutes of sunshine, without sunscreen a few times each week. Another way to get Vitamin D is to drink fortified milk, eat fortified cereal or consume oily fish, like tuna or mackerel. If you are currently breastfeeding, you are probably going to want to consider supplementing yourself and your baby, since often breast milk is deficient in this vitamin. Talk to your pediatrician about their recommendations and if your child should be tested to see if they have Vitamin D deficiency and also if your child should supplement with a vitamin D supplement. Also, when looking for supplements, a vitamin should contain more than 400 IU of Vitamin D.
Thursday, October 30, 2008
What to do with all this candy!
Halloween is tomorrow and I already have tons of candy from all the fall activities that my kids have had this week. If you're like me and don't want to devour the candy yourself, here are a few suggestions to help curtail the candy:
1. Freeze the chocolate- Out of sight, out of mind! Chocolate is a fun treat in moderation and one way to keep it fresh, is to freeze it. Have each child pick out their favorite chocolate bars and place in a freezer bag. This way, it can last and be enjoyed over a few months. But remember, make sure there is a small bag for mom too!
2. Have a limit- Like most parenting rules, limits need to be set with candy too. I usually let my kids have a few pieces on Halloween, but then limit it to two or three pieces each day. Candy, although shouldn't be used as a mealtime bribe, can be a fun treat for a lunchtime or dinner dessert. If little hands have a hard time staying out of the candy bowl, then keep it up high and out of reach. Have older kids set their own limits and use this time as a way to instill good nutritional habits.
3. Donate- My kids often forget about the candy after a few days and this is a good time to get rid of the stuff they won't miss. I usually donate the candy to our church for the Sunday School program where the kids receive it as an occasional treat. Soup kitchen are another place where the candy would be well received as an option for dessert.
4. Next year, think of alternatives- Kids who trick-or-treat have an advantage of receiving more candy then need-be, so next year try non-candy items. Kids love stickers, temporary tattoos, mini bottles of water, pencils, juice boxes, sugar-free gum, pretzels, granola bars, and popcorn are fun alternatives to the typical junk foods and candy.
Lastly, Halloween is a wonderful time that is only once a year. If your kids indulge, it's okay and don't fret. Halloween, like most fun things in life, can be enjoyed in moderation!
1. Freeze the chocolate- Out of sight, out of mind! Chocolate is a fun treat in moderation and one way to keep it fresh, is to freeze it. Have each child pick out their favorite chocolate bars and place in a freezer bag. This way, it can last and be enjoyed over a few months. But remember, make sure there is a small bag for mom too!
2. Have a limit- Like most parenting rules, limits need to be set with candy too. I usually let my kids have a few pieces on Halloween, but then limit it to two or three pieces each day. Candy, although shouldn't be used as a mealtime bribe, can be a fun treat for a lunchtime or dinner dessert. If little hands have a hard time staying out of the candy bowl, then keep it up high and out of reach. Have older kids set their own limits and use this time as a way to instill good nutritional habits.
3. Donate- My kids often forget about the candy after a few days and this is a good time to get rid of the stuff they won't miss. I usually donate the candy to our church for the Sunday School program where the kids receive it as an occasional treat. Soup kitchen are another place where the candy would be well received as an option for dessert.
4. Next year, think of alternatives- Kids who trick-or-treat have an advantage of receiving more candy then need-be, so next year try non-candy items. Kids love stickers, temporary tattoos, mini bottles of water, pencils, juice boxes, sugar-free gum, pretzels, granola bars, and popcorn are fun alternatives to the typical junk foods and candy.
Lastly, Halloween is a wonderful time that is only once a year. If your kids indulge, it's okay and don't fret. Halloween, like most fun things in life, can be enjoyed in moderation!
Saturday, September 27, 2008
Get Your Nutrition Game On: Be your kids next top role model!
Calling all parents! Needed: moms and dads with the tools it takes to get their kids to eat right, exercise and have a healthy lifestyle. Sounds challenging? Nah, I will show you it’s not as hard as it seems and how being healthy just makes sense.
As a parent, I have learned that getting kids to eat healthy is not only hard; it’s sometimes downright impossible. What kid chooses broccoli over ice cream? Not my precious angels. But, as a dietitian, I have some tricks up my sleeve that work every time. It’s not only about providing them with healthy choices, it is also about how we act about food, health, exercise and our own body image that will make a difference between a healthy kid and one that may be over-weight or even worse—obese.
Healthy Changes the Whole Family Can Benefit From:
Children with inadequate diets are more likely to be over-weight, sick, irritable and anxious, and unable to concentrate for long periods of time. On the other hard, fueling our kids with balanced foods will help them feel better, perform well in school, and allow them to maintain the growth and development they need. As parents, we need to step-up to the plate and show our kids that it is not only important for them to follow a healthful diet, but for us. We also want to be sick less often, do better at our own jobs, and feel better throughout each day, don’t we?
Start off each day by making nutrition a positive force. Eat Breakfast, even if you can find 100 reasons to skip it. Breakfast is not only important for your health and weight; your kids need to see you doing what they should also do. If traditional breakfasts don’t work for your family, try non-traditional things such as a pita pizza on a whole grain pita topped with cheese and sauce, a peanut butter and fruit spread sandwich on whole grain bread or a breakfast burrito made with eggs and grilled veggies. These meals are actually simple to make, too.
Another way to keep nutrition a top priority in your home is to get your kids involved in meal preparation. Even preschoolers can help pick out the ingredients for their meals. Children love to feel important and this is a great way to get them involved. You can have your children pick a night that they get to plan the dinner menu. Have your little ones help shop and prepare the meal. Older kids may actually be able to be the chef for the night and plan the theme and cook the entire meal. This is a fantastic “family fun night” and a great way to incorporate the concept of a family meal. Since most of us only eat as a family once a week, this will force you to make meal time an extremely important part of each week. Sounds better than take-out, doesn’t it?
Be a Fitness Role Model:
There are other factors, besides nutrition, that help us raise healthy children. Make fitness fun! Exercise is a vital part of keeping us fit, healthy, and our weight in check. Kids need to see parents, grandparents, aunts and uncles take a stand to exercise on a regular basis. Whether it is walking in your neighborhood, riding your bike to a friend’s house, hiking in a metro park or playing a game of soccer, making time for family exercise is another way for your family to have fun together. Make sure to schedule time for your family activities just like you would any other appointment you may have.
Balanced Families are Healthy Families:
In our fast-paced society, we over-extend ourselves to point of not having time for ourselves, our family and things we enjoy. Learn to say “no” to obligations that don’t make you happy to leave time for what matters most to you. Learn to not over-schedule your kids in too many activities that leave no time for the family. Leave time each month to do good in your community by volunteering. Use a planner or calendar. This works well not only for work requirements and appointments, but also for family and personal downtime.
Have a Positive Body Image:
I cannot emphasize enough what an important concept this is, especially for mothers of girls. Studies have shown that mothers who diet, or have poor body image, often raise daughters that have the same problems. If you are constantly dieting, what is that proving to your children? It is important to instill a positive body image not only for us, but also for our kids. Be happy with the body you have, and if you really are not, learn to make healthy lifestyle changes that the whole family can benefit from. Stop dieting! Learn to create balance in your lifestyle by including healthy foods that make us feel good and get lots of physical activity. Forget the quick fixes and the extremes. Show your children that it’s okay to have an occasional ice cream cone or candy bar as a special treat. The key is to nourish your children with healthy food choices and creative forms of exercise that will benefit you and them. What better gift to give them then the tools it takes to keep them healthy throughout their entire life? Become the most positive person in your child’s life. A role model that they will know as their own personal superstar!
As a parent, I have learned that getting kids to eat healthy is not only hard; it’s sometimes downright impossible. What kid chooses broccoli over ice cream? Not my precious angels. But, as a dietitian, I have some tricks up my sleeve that work every time. It’s not only about providing them with healthy choices, it is also about how we act about food, health, exercise and our own body image that will make a difference between a healthy kid and one that may be over-weight or even worse—obese.
Healthy Changes the Whole Family Can Benefit From:
Children with inadequate diets are more likely to be over-weight, sick, irritable and anxious, and unable to concentrate for long periods of time. On the other hard, fueling our kids with balanced foods will help them feel better, perform well in school, and allow them to maintain the growth and development they need. As parents, we need to step-up to the plate and show our kids that it is not only important for them to follow a healthful diet, but for us. We also want to be sick less often, do better at our own jobs, and feel better throughout each day, don’t we?
Start off each day by making nutrition a positive force. Eat Breakfast, even if you can find 100 reasons to skip it. Breakfast is not only important for your health and weight; your kids need to see you doing what they should also do. If traditional breakfasts don’t work for your family, try non-traditional things such as a pita pizza on a whole grain pita topped with cheese and sauce, a peanut butter and fruit spread sandwich on whole grain bread or a breakfast burrito made with eggs and grilled veggies. These meals are actually simple to make, too.
Another way to keep nutrition a top priority in your home is to get your kids involved in meal preparation. Even preschoolers can help pick out the ingredients for their meals. Children love to feel important and this is a great way to get them involved. You can have your children pick a night that they get to plan the dinner menu. Have your little ones help shop and prepare the meal. Older kids may actually be able to be the chef for the night and plan the theme and cook the entire meal. This is a fantastic “family fun night” and a great way to incorporate the concept of a family meal. Since most of us only eat as a family once a week, this will force you to make meal time an extremely important part of each week. Sounds better than take-out, doesn’t it?
Be a Fitness Role Model:
There are other factors, besides nutrition, that help us raise healthy children. Make fitness fun! Exercise is a vital part of keeping us fit, healthy, and our weight in check. Kids need to see parents, grandparents, aunts and uncles take a stand to exercise on a regular basis. Whether it is walking in your neighborhood, riding your bike to a friend’s house, hiking in a metro park or playing a game of soccer, making time for family exercise is another way for your family to have fun together. Make sure to schedule time for your family activities just like you would any other appointment you may have.
Balanced Families are Healthy Families:
In our fast-paced society, we over-extend ourselves to point of not having time for ourselves, our family and things we enjoy. Learn to say “no” to obligations that don’t make you happy to leave time for what matters most to you. Learn to not over-schedule your kids in too many activities that leave no time for the family. Leave time each month to do good in your community by volunteering. Use a planner or calendar. This works well not only for work requirements and appointments, but also for family and personal downtime.
Have a Positive Body Image:
I cannot emphasize enough what an important concept this is, especially for mothers of girls. Studies have shown that mothers who diet, or have poor body image, often raise daughters that have the same problems. If you are constantly dieting, what is that proving to your children? It is important to instill a positive body image not only for us, but also for our kids. Be happy with the body you have, and if you really are not, learn to make healthy lifestyle changes that the whole family can benefit from. Stop dieting! Learn to create balance in your lifestyle by including healthy foods that make us feel good and get lots of physical activity. Forget the quick fixes and the extremes. Show your children that it’s okay to have an occasional ice cream cone or candy bar as a special treat. The key is to nourish your children with healthy food choices and creative forms of exercise that will benefit you and them. What better gift to give them then the tools it takes to keep them healthy throughout their entire life? Become the most positive person in your child’s life. A role model that they will know as their own personal superstar!
Thursday, September 18, 2008
Feeding Picky Kids
Most children will assert some form of picky eating habits during their toddler or preschool years. During this time, both of my daughters developed taste buds that steered-clear of certain food groups. As a parent, it is important not to give-in to our kids as their own personal short-order cook. There are a few easy tips that you can do as a parent to help encourage healthy eating habits. The first one is always offer a variety of food. Give your children meals that are balanced, with small portion sizes, and offer them foods they like with one new food option. Don't make a big deal out of tasting or trying. The more they are offered healthy choices, the more likely they are to try them. Battling with a three-year old is no fun for anyone and it usually leads to headaches and tears (from you and your toddler!). Most kids are getting their proper nutrition, even when they are picky, and they will grow out of this phase just like potty training and taking away their pacifier.
Another way to get your picky kids to try more foods is to get them involved. I can't say this enough, but studies have shown that when children are involved in the meal planning process (from buying the foods to prepping it) they will try it. And, how about serving it will dip. Who said you have to eat plain-steamed veggies? How boring! Try a little butter, shredded cheese, salsa, ranch, honey (sweet potato), or try a different cooking method like roasting the veggies instead of steaming them. Sometimes, just little changes can make surprising differences.
Also, try to be a good role model for your kids. If they see you eating a variety of healthy foods, they, too, will eventually eat that way. Limit talking about dieting and weight loss in front of your kids, because those negative feelings will follow with your children.
As parents we have to fight many battles with our children. Try not to make food an issue and they will naturally fall into good habits if you offer your kids a variety of foods, and quit your job as their short-order cook!
Another way to get your picky kids to try more foods is to get them involved. I can't say this enough, but studies have shown that when children are involved in the meal planning process (from buying the foods to prepping it) they will try it. And, how about serving it will dip. Who said you have to eat plain-steamed veggies? How boring! Try a little butter, shredded cheese, salsa, ranch, honey (sweet potato), or try a different cooking method like roasting the veggies instead of steaming them. Sometimes, just little changes can make surprising differences.
Also, try to be a good role model for your kids. If they see you eating a variety of healthy foods, they, too, will eventually eat that way. Limit talking about dieting and weight loss in front of your kids, because those negative feelings will follow with your children.
As parents we have to fight many battles with our children. Try not to make food an issue and they will naturally fall into good habits if you offer your kids a variety of foods, and quit your job as their short-order cook!
Sunday, September 14, 2008
Startup Nations Home-Based Business Contest
Okay, so I usually wouldn't use my blog as a way to advertise, but this is cool.
Real Living Nutrition needs your vote. Just for fun, we entered startupnation's contest for home-based businesses, to win huge marketing opportunities. To win, we must have the most votes cast.
You can vote daily by going to this website and clicking on "Cast Your Vote": http://www.startupnation.com/homebased100/contestant/1608/index.php
Whether you've used my services or not, you have to admit, Real Living Nutrition is innovative! We offer our clients sound, professional, effective nutrition counseling in a secure online environment. Most importantly, each client gets regular, individualized feedback with their own personal registered dietitian.
So please take a moment (two clicks) to cast a vote for us! Thank you!
Real Living Nutrition needs your vote. Just for fun, we entered startupnation's contest for home-based businesses, to win huge marketing opportunities. To win, we must have the most votes cast.
You can vote daily by going to this website and clicking on "Cast Your Vote": http://www.startupnation.com/homebased100/contestant/1608/index.php
Whether you've used my services or not, you have to admit, Real Living Nutrition is innovative! We offer our clients sound, professional, effective nutrition counseling in a secure online environment. Most importantly, each client gets regular, individualized feedback with their own personal registered dietitian.
So please take a moment (two clicks) to cast a vote for us! Thank you!
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