Friday, August 28, 2015

Kids Eat Right Month: 4 Steps to Become a Healthy Eating Role Model

Happy Kids Eat Right Month! As a pediatric registered dietitian (RD), I often get asked many questions about feeding children in a healthy way. This month we are discussing many topics about healthy eating with a focus on teaching children how to eat healthy. Luckily, these principles can be applied to children of all ages (including adults who are kids at heart)! 




So, the most common question I get is "How do I get my child to eat healthy?". Parents you are role models for your kids. You want the best for them. So, how does that translate to healthy eating? Here are 4 steps you can take to role model healthy eating for kids.

1) Purchase healthy foods.
If you want to eat healthy, you need healthy food options. Want to know more? Here are 8 tips for healthy eating on a budget.

2) Prepare healthy meals.
You have the healthy foods. How do you make a meal? I love the MyPlate model for building a healthy plate. Here are 3 tips for building a healthy meal

3) Cook with your kids.
Teach your kids life skills. Everyone needs to know how to cook to survive. Cooking at home provides so many opportunities to learn. You learn about where food comes from, flavor combinations, and cooking techniques. You experience different textures and flavors. You learn budgeting and math skills (adding, subtracting, time, and fractions). You also learn that working on something produces great results. If the results aren't great on your first attempt, you learn resilience, patience, and perseverance. It can be said that everything you need to know you can learn in the kitchen. 

4) Be a role model.
If you want your kids to eat healthy, show them how. Role model eating healthy meals and snacks. Encourage your kids to be active. Even better, go outside with them! Be an encourager by role modeling. Be a teacher and show them how it's done!

I hope you've enjoyed this month learning more about healthy eating and Kids Eat Right Month. For more recipes, encouragement, and tips for healthy eating, follow me on PinterestInstagram, and Twitter


Thursday, August 27, 2015

Kids Eat Right: 7 Tips for Healthy Snacks

We all want our children and family to be healthy. How can we support our family's health? One way is healthy eating. Healthy eating starts with your food section and cooking choices. You have the opportunity to teach your children about healthy eating. Want to know more about healthy snacks? Do you need recipe ideas? Today's interview provides helpful information on the "Snack It to Me: Tips for Getting Your Kids to Eat Healthy Munchies." Check it out!
 
 
Stay tuned all this month for more on healthy eating and Kids Eat Right Month. For more recipes, encouragement, and tips for healthy eating, follow me on Pinterest, Instagram, and Twitter.

Wednesday, August 26, 2015

Kids Eat Right Month: Tips for Getting Kids in the Kitchen

We all want our children and family to be healthy. How can we support our family's health? One way is healthy eating. Healthy eating starts with your food section and cooking choices. You have the opportunity to teach your children about healthy eating. For more about, age-appropriate kitchen skills and tips for smooth cooking, check out this interviewed I did to provide tips for healthy eating for children for Kids Eat Right Month. Today's interview provides helpful information on the benefits of having kids help us in the kitchen. Check it out!

Stay tuned all this month for more on healthy eating and Kids Eat Right Month. For more recipes, encouragement, and tips for healthy eating, follow me on Pinterest, Instagram, and Twitter.

Tuesday, August 25, 2015

Kids Eat Right Month: 3 Steps to Healthy Eating

Happy Kids Eat Right Month! As a pediatric registered dietitian (RD), I often get asked many questions about feeding children in a healthy way. This month we will discuss many topics about healthy eating with a focus on teaching children how to eat healthy. Luckily, these principles can be applied to children of all ages (including adults who are kids at heart)!


So, the most common question I get is "How do I get my child to eat healthy?". We will discuss several strategies to eat health. So to start, we need to offer healthy options. We can do this in a few simple steps.

1) Have healthy options available.
We discussed 8 tips for eating healthy on a budget earlier this month. This is a simple step that is vital. You have to have healthy options available to eat them. If you fill your fridge, freezer, and pantry with healthy options, you will make a healthy choice by default. Remove the temptation of high calorie and high fat foods by not buying them. If they are not in your home, they are not a temptation.

2) Cook a healthy meal. Have your family, including children, help you in the kitchen.
Cooking meals take time. You can have your roommate, friends, spouse, or your children help you in the kitchen. When we are involved in the cooking, we are more willing and more likely to try the foods. The same is true for children. If they are familiar with a food, they are more likely to try the food.
It is important to make a safety a priority in the kitchen. So, here are some tips for age-appropriate kitchen tasks.

Cooking Skills by Age

  • 6-7 years - crack eggs, measure dry ingredients, shuck corn on the cob
  • 8-9 years - open cans, whisk ingredients (like scrambled eggs), juice lemons and limes
  • 10 years and older - be a sous chef and slice or chop ingredients, boil pasta, use the microwave, bake food in the oven

*Parents, remember to supervise kids at all times in the kitchen.

3) Build a healthy plate.
You've purchased healthy foods. How do you make them appetizing? Use the MyPlate method to build a healthy meal. You can also check out my quick and easy recipe for green chips to help encourage increase intake of vegetables.


Stay tuned all this month for more on healthy eating and Kids Eat Right Month. For more recipes, encouragement, and tips for healthy eating, follow me on Pinterest, Instagram, and Twitter.

Thursday, August 20, 2015

Kids Eat Right: 8 Healthy Lunch Ideas

I was interviewed to provide tips for healthy eating with children for Kids Eat Right Month. For more information on how to give your kids a healthy start, here are 8 Healthy Lunch Ideas, using MyPlate to build a healthy school lunches, and tips for teaching your kids about fueling themselves in a healthy way with meals and snacks.




Stay tuned all this month for more on healthy eating and Kids Eat Right Month. For more recipes, encouragement, and tips for healthy eating, follow me on PinterestInstagram, and Twitter


Monday, August 17, 2015

Kids Eat Right Month: 8 Tips for Eating Healthy on a Budget

Happy Kids Eat Right Month! As a pediatric registered dietitian (RD), I often get asked many questions about feeding children in a healthy way. This month we will discuss many topics about healthy eating with a focus on teaching children how to eat healthy. Luckily, these principles can be applied to children of all ages (including adults who are kids at heart)!

Many of my patients have the same goal, which is to eat healthy or be healthy. Many feel that healthy eating is more expensive. I do not believe this has to be the case. Here are several tips to make healthy eating affordable.



Fruits and Vegetables
We all know theses are good, healthy choices. How can we make them more budget friendly?
  1. Eat seasonally.
    • When fruits and vegetables are in season, they take the best! Also, there is an abundance of produce when it is in season. This means lower prices for you!
  2. Buy frozen produce.
    • Fruits and vegetables are frozen right after harvest. So, you can enjoy freshly frozen foods all year long. Frozen foods last a lot longer than fresh produce. Frozen foods are usually cheaper than fresh; just compare prices.
  3. Buy canned produce with no added salt.
    • Canned foods are another great option. Just look for "no added salt" on the label. That way you get produce without the extra sodium.
  4. Buy canned fruit packed in its own juice (not in syrup).
    • Canned fruits are another great option for packing in school lunches or as a snack. Just look for "packed in juice" on the label. That way you get produce without the extra, unnecessary syrup or sugar.

Buy in Bulk
Buying in bulk usually saves money. If you know your family eats a lot of one item, look to see if you can buy a larger package. Compare the unit price of foods to see the price per ounce.

Shop the Sale
Look for your favorite foods on sale. Avoid buying things just because they are on sale. But if you see one of you or your family's favorite foods on sale, buy a little extra at the cheaper price.

Try Store Brands
Many stores have their own brand. Wal-mart has "Great Value" brand. Kroger has their "Private Selections" brand. Target has "Archer Farms"  or "Market Pantry" brands. Many times the stores make a comparable product with a lower price. Try them; you may like them better.

Cook Once and Eat twice.
When you prepare a meal, make a double batch. So, you prepare the food once. Then freeze half. You cook a larger portion once. Then, you get to eat twice! This saves money because you can buy in bulk. And, it saves you time!

Healthy eating is an investment in your health and your future. It is also an investment in your child's or your family's health. We know that healthy eating affects brain development, school performance, and can decrease the risk of developing diseases like diabetes, high blood pressure, and stroke. For more on the consequences of obesity, check out the Academy of Nutrition and Dietetics.
How can we afford not to eat healthy?

Stay tuned all this month for more on healthy eating and Kids Eat Right Month. For more recipes, encouragement, and tips for healthy eating, follow me on Pinterest, Instagram, and Twitter.

Thursday, August 13, 2015

Kids Eat Right Month: Tips for Healthy Eating and Active Lifestyles

August is Kids Eat Right month. I was interviewed to provide tips for healthy eating with children. For more information on how to give your kids a healthy start, click the link below.



1) Shop Smart
2) Cook Healthy
3) Eat Right
4) Develop Healthy Habits
5) Get Moving
6) Be a Role Model

Stay tuned all this month for more on healthy eating and Kids Eat Right Month. For more recipes, encouragement, and tips for healthy eating, follow me on PinterestInstagram, and Twitter


Wednesday, August 12, 2015

Kids Eat Right Month: Green Chips

Happy Kids Eat Right Month! As a pediatric registered dietitian (RD), I often get asked many questions about feeding children in a healthy way. This month we will discuss many topics about healthy eating with a focus on teaching children how to eat healthy. Luckily, these principles can be applied to children of all ages (including adults who are kids at heart)!

So, the most common question I get is "How do I get my child to eat healthy?". Today, I have an easy recipe that might just get your child to try Brussels sprouts. Brussels sprouts are a member of the cabbage family, that's why they look like mini cabbages. Brussels sprouts are high in fiber, vitamin C, vitamin A; they are low in calories and fat.


You may have grown up with mushy, smelly Brussels sprouts. Brussels sprouts have a mineral, sulfur, in them. If you over-cook this vegetable, there can be an odor. I happen to love Brussels sprouts. I love a crispy, roasted vegetable, which is how I came up with this simply, quick recipe.

For children, I think marketing is important for fruits and vegetables. We can make eating fruits and veggies fun by incorporating colors or giving dishes fun names. For grown-ups, I would call this roasted Brussels sprouts. For kids, we could name this green chips or Hulk chips (if your child is an Avengers fan). Here's the recipe.

Green Chips or Roasted Brussels Sprouts
8 oz Brussels sprouts
1 Tablespoon olive oil
1 teaspoon salt

Wash and trim your Brussels sprouts. Cut Brussels sprouts in half and trim the woody end. Separate leaves. Toss in olive oil and place in a 375 degree oven for 15-20 minutes. After 15-20 minutes, turn the Brussels sprouts and salt them. Cook for an additional 15-20 minutes until caramelized.

The leaves of the Brussels sprouts get caramelized and crispy. They turn into mini green chips. These are so delicious! Try them; I think you'll like it. Enjoy!

Stay tuned all this month for more on healthy eating and Kids Eat Right Month. For more recipes, encouragement, and tips for healthy eating, follow me on Pinterest, Instagram, and Twitter.

Wednesday, August 5, 2015

Kids Eat Right Month: How Do I Make a Healthy Meal?

Happy Kids Eat Right Month! As a pediatric registered dietitian (RD), I often get asked many questions about feeding children in a healthy way. This month we will discuss many topics about healthy eating with a focus on teaching children how to eat healthy. Luckily, these principles can be applied to children of all ages (including adults who are kids at heart)!

So, the most common question I get is "How do I get my child to eat healthy?". We will discuss several strategies to eat health. So to start, we need to offer healthy options. We can do this in a few simple steps.

1) Purchase healthy foods. 
Bring your child to the grocery store. This is an opportunity to teach and familiarize your children with different types of foods. Have your child select a few new foods they want to try. This way your child has a choice. The choice becomes which healthy choice they want to try instead of if they will or won't try a food.

2) Grow healthy foods.
If you have the opportunity, grow your own food or herbs. This is a great opportunity to teach your kids responsibility and where food comes from. If your kids have invested time into growing foods, they are more likely to try them.


3) Build a healthy plate.
ChooseMyPlate.gov is a fantastic resource. It is available in English and Spanish. It is a free resource. There is great information about kid portions and how to build a healthy plate.
Start by filling half of your plate with fruits and vegetables. I encourage at least three different food groups per meal. Check out MyPlate for more information on age-appropriate portion sizes.

Stay tuned all this month for more on healthy eating and Kids Eat Right Month. For more recipes, encouragement, and tips for healthy eating, follow me on Pinterest, Instagram, and Twitter.

Tuesday, August 4, 2015

July Favorites Roundup


Thank you for all of the love this month! The Summer is a busy time for me as I prep for Fall classes and finish some consultation work. If you missed any of the posts this month, here are the top five favorite posts you visited this month. Enjoy!







Let me know if there are any nutrition-related topics you would like to know more about. Please comment below. For more recipes, encouragement, and tips for healthy eating, follow me on PinterestInstagram, and Twitter