nutrition Archives - Page 2 of 4

Easy Ways to Cut Back on Sugar

November 11, 2015 by Kelley 2 Comments

Is a calorie just a calorie? Maybe not, especially when it comes to kids’ health. An eye-opening new study led by endocrinologists at the USCF Benioff Children’s Hospital in San Francisco showed that lowering overweight kids’ sugar intake, specifically, dramatically boosted their health—in just 10 days. Even without changing the amount of calories they were consuming or exercise they were doing, children who cut out almost all sweetened foods were able to improve their levels of blood sugar, cholesterol, fasting glucose and insulin (all markers for diabetes). They also reported feeling less hungry.

“This study definitively shows that sugar is metabolically harmful not because of its calories or its effects on weight; rather sugar is metabolically harmful because it’s sugar,” said lead author Robert Lustig, MD. “This internally controlled intervention study is a solid indication that sugar contributes to metabolic syndrome, and is the strongest evidence to date that the negative effects of sugar are not because of calories or obesity.”

A lot of us would say our kids don’t really have a “sugar problem,” because they don’t drink a lot of soda or eat too much candy, except for special occasions. But a lot of seemingly innocuous common kid foods are full of “sneaky” sugars that can really add up, says Dana White, R.D., Happy Healthy Kids’ nutrition advisor and author of First Bites: Superfoods for Babies and Toddlers. White gives these simple tips, along with some of her favorite recipes, that can help you cut potentially dozens of teaspoons of sugar out of your kids’ diets per day. And here’s the kicker: They might not even notice.

Load up on fruit. Fruit can satisfy a sweet tooth, especially if it’s presented to kids in a fun way. Frozen bananas make amazing treats with zero added sugar.

Bake with natural sweeteners. Applesauce or apple butter, bananas and honey can replace a lot of simple sugar in baked goods. White’s kids love these banana-chocolate chip muffins.

Be choosier about cereal. Even many “healthy” or “organic” cereals are full of added sugar, and that’s especially true for choices marketed to kids—they contain around 40% more sugar than “adult” versions. Stick to cereals like these that have 10 grams of sugar per serving or less (plain Cheerios, dressed up with berries, are hard to beat), or try White’s DIY Granola recipe.

Pay closer attention to packaged food labels. Candy, sweetened drinks, and baked goods are obvious offenders, but much of kids’ sugar intake comes from sneakier places, like condiments, bagged snacks, and flavored yogurts. Read labels carefully and take inventory of how much total sugar kids are taking in. The American Heart Association recommends that kids consume no more than 12 grams (young preschoolers) to 32 grams (teens) of added sugar per day.To put that in perspective: One small cup of Trix brand kids’ yogurt contains 13 grams of sugar.

Don’t take sweets off the table completely. Instead of demonizing sugar in your house, use it as an opportunity for everyone to learn about making wise choices most days, and saving (and savoring) sweets for special occasions. Most important, says White: Make sure mom and dad are leading by example and cutting back on sugar intake as well.

Recipe credits: Foodnetwork.com

Photo credit: Picture via Photo Pin, license cc

Make-Your-Own Apple Rings

October 8, 2015 by Kelley Leave a Comment

When my oldest son was an only and I still had the time, energy, and inclination to do daily, enriching projects with him (sorry, little sibs), we made a “fruit chart,” with his faves at the top and the ones he disliked at the bottom. Number one was strawberries (still is). Last: blueberries (all it takes is one shriveled, sour one to turn a kid off forever.)

Last week, the U.S. Department of Health unveiled a much more scientific poll evaluating the fruits most commonly consumed by American kids, and the winner, by a landslide: the humble apple. Turns out, one-fifth of children eat an apple a day. Which is great news: They’re full of fiber, a good source of vitamin c, and only about 90 calories.

Kids' Daily Fruit Intake
Data from the National Health and Nutrition Examination Survey, 2011-2012
Apples (20%)
Fruit Juice (10%)
Melons (6%)
Other Fruit/Fruit Salad (5%)

Apples are big in our house too, especially this time of year, when they are plentiful, cheap and at their peak of crunchy, sweet deliciousness. As millions of U.S. children apparently know, an apple is terrific as is, but I recently came across a pretty fun snack that makes them more “treat-like.” A little like the Make-Your-Own Trail Mix I wrote about a while back, the genius of this snack is that it lets kids in on the prep process, allowing them to customize their own apple rings as they would a pizza or cookies. I don’t know about your kids, but in our house, agency=greater acceptance when it comes to new foods.

Make-Your-Own Apple Rings

Ingredients

2-3 large, round apples
A variety of toppings (here are some ideas):
-1-2 kinds of nut or seed butter (peanut, almond, or Nutella)
-Cream cheese
-Peanuts
-Sunflower seeds
-Chocolate chips
-Raisins or Craisins
-Mini marshmallows
-Shredded coconut
-Crumbled pretzels or chopped pretzel sticks

Instructions

Core and thinly slice apples width-wise to make 1/4 wide rings.
Serve the rest of toppings in small bowls and let kids decorate their own rings. Have them start by spreading each ring with a nut or seed butter or cream cheese to help the rest of the toppings stick.

https://www.happyhealthykids.com/make-your-own-apple-rings/

Found: Easy Homemade Bread Recipe

August 27, 2015 by Kelley 4 Comments

In this inaugural summer of bringing three children out to eat to places that don’t serve your dinner in paper sacks, I learned that my kids and I share a favorite thing about restaurants: the breadbasket. Especially when it’s filled with warm, chewy, just a little crunchy, freshly-baked dough. When the chicken is “too spicy” or the vegetables “too saucy,” good bread saves a meal.

A little while ago, my middle son, the biggest carbophile in our crew, started asking me to serve “restaurant bread” with dinner. The truth is, in my early 30s, when I had one baby and grand plans about home-making everything, I tried my hand at baking bread, and never landed on a good recipe that didn’t involve a day of proofing and kneading (who has the time?) or a bread machine (who has the space?)

But a couple months ago, I hit bread-recipe gold, thanks to Alicia over at Somewhat Simple. It’s (no joke) really easy, as well as a nice way to pass the time with kids: while kneading, I give them their own balls of dough to shape. It’s also delicious—perfectly soft on the inside and a little crunchy on the outside. I can’t think of a better perk to a Sunday (or a boring mid-week) dinner. It goes well with summery salad, grilled chicken, or as the weather turns to fall, soup. Serve with a side of great olive oil for dipping or whipped butter for spreading.

Easy Homemade Bread (adapted from Somewhat Simple)

Ingredients

1 1/2 tablespoons instant yeast
3 cups warm water
1 tablespoon salt
6 1/2 cups all-purpose flour

Instructions

Dissove the yeast in the warm water in a very large bowl.
Mix in salt and flour until just combined. I do this in a food processor but you could also use a wooden mixing spoon or large fork. The dough will be very soft.
Cover with a slightly damp kitchen towel and let rise in a warm place for 2 hours.
After rising, divide dough into two pieces and shape each into a round ball. Coat your hands and counter in flour to make it easier to manipulate dough.
Place each ball of dough on a piece of parchment paper or wax paper, and let it rest for 40 more minutes.
During this second rise, preheat oven to 450. Place a baking stone or overturned baking sheet (this is what I did; it worked perfectly) on the upper oven rack. Put a small broiler pan or small metal cake pan on the lower shelf. Heat the stone or sheet at least 20 minutes before baking.
When the dough is ready to bake, dust it with flour and cut three deep slashes across the top. Slide or place the dough from the parchment paper onto the stone or pan carefully. Put stone or pan back in oven if you have taken it out to place dough on it.
Pour a cup of water into the broiler pan/cake pan on the bottom of the oven and shut the oven door quickly. Bake until golden brown, 24-28 minutes.
Cool and freeze one loaf if not using within a day or two. Defrost on counter for an hour before serving.

https://www.happyhealthykids.com/found-easy-homemade-bread-recipe/

Ultimate Summer Salad

July 31, 2015 by Kelley Leave a Comment

It’s late July, which means in the Northeast, at least, summer produce is peaking—to the point, in some cases, of total garden domination. We gardeners—and anyone who regularly hits a farmer’s market or

Our overflowing late-summer garden.

even just a well-stocked supermarket—are faced with bumper crops of just-ripe (or low-priced) corn, zucchini, cucumbers, tomatoes, peaches, and more. Too often, we pick or purchase perfect produce with high hopes, only to be digging a spongy specimen out of the crisper too weeks later.

The boys at our favorite local market, Volante Farms.

Rather than try to selectively use all this great produce one at a time, I’ve lately been making a big salad that showcases several at once. This approach is nicely family-friendly, kids can pick around the one or two things they don’t like, and seem to be more inclined to try something new when it’s cozied up to a fruit or veggie they’re used to. You can also mix and match to highlight whatever is growing or on sale. The one constant: watermelon, which all kids seem to love and has a mild taste that pairs well pretty much any summer veggie.

By not dousing it with heavy dressing—just a squeeze of citrus and a splash of good olive oil—this salad lasts for at least a few days in the ‘fridge. It’s great on its own or mixed with some protein—quinoa, edamame, cheese, pine nuts for lunch, or shredded rotisserie chicken, salmon, or shrimp for dinner.

Ultimate Summer Salad

Ingredients

1-2 cups diced watermelon
1 cup tomato chunks (about five halved cherry or 1-2 seeded and chunked standard tomatoes)
1 cup fresh corn kernels (shuck and boil 1-2 ears for 4 minutes; cool and slice kernels off)
1 cup cucumber pieces (about 1 large cucumber; make half moon shapes or use these great flower shaped cutters
1 cup yellow or green zucchini chunks
1 cup diced fresh peach (about 2 small peaches)
1/4 cup basil or mint, minced
2 tablespoons extra virgin olive oil
1/4 teaspoon salt (to taste)
1/8 teaspoon pepper (optional, to taste)
One small lemon or lime, or 1/8 cup rice wine vinegar

Instructions

Place veggies in large bowl. Drizzle with oil and sprinkle with herbs and salt (and pepper if desired). Place fruit chunks on top, and squeeze lemon or vinegar to taste. Mix well and serve at room temperature. Refrigerate leftovers.

KIDS LUNCH: Serve with ham roll ups, cheese sticks, or mini sandwiches on the side

GROWN-UP LUNCH: Mix in any or all: 1 cup cooked quinoa, 1/4 cup pine nuts, 1/4 cup shelled, edamame, 1/4 cup feta, 1/4 cup diced mozzarella

FOR DINNER: Mix in or add to the side: shredded rotisserie chicken, poached salmon, grilled shrimp

https://www.happyhealthykids.com/ultimate-summer-salad/

Have a Healthier Bake Sale

May 22, 2015 by Kelley Leave a Comment

Following the lead of many schools around the country, our local high school is right now considering a ban on bake sales, citing recent federal guidelines that limit high-fat, high-calorie foods served during school hours.

I’m not alone in my view that banning bake sales is ineffectual, and perhaps even counter-productive, in the fight against childhood obesity. Forget the fact that bake sales are a major source of revenue for many school groups. Bake sales encourage people to make food at home, which is at least half the battle toward getting people to eat better. Home-baked goods tend to be far less processed, and contain fewer unhealthy fats, than the packaged goods that many kids would otherwise pick up at the corner mart or vending machine after school.

But that doesn’t mean that we can’t do better when it comes to bake sales. I recently read a thought-provoking blog post about school sweet bans by Claire McCarthy, M.D., a Boston Children’s Hospital pediatrician. As a mom who’d regularly sent cupcakes into school for her kids’ birthdays, she initially thought their school was crazy to disallow celebratory sweets. But then she considered the fact that “there’s something to be said for setting standards—and an example.” Kids get “35 to 40 percent of their daily calories at school,” she says, citing American Academy of Pediatrics’ research. “It’s not only important that the food they get in school be as healthy as possible, it’s important to use the opportunity (any opportunity, these days) to teach children and families about eating healthy.”

And then I recalled that the last treat I’d made for the kids’ school was Pokemon cupcakes—made from a box mix, since all the time I had the evening before was devoted to painstakingly decorating the cupcake tops into “poke-balls” (if you have a boy between the ages of 6 and 9, you might know what that means). Suffice it to say, the frosting contained enough red dye #40 to merit a case study into the effects of food coloring on kids’ behavior. The truth is, while I’m a passionate home baker, and make wholesome quick breads and muffins weekly, when I’m presenting treats for a birthday or bake sale, I’m a shameless crowd-pleaser. The more fat, sugar, sprinkles, and colors, the more likely kids are to gobble them up.

It got me thinking that instead of banning bake sales, schools should consider using them as an opportunity to get kids excited about slightly better-for-you sweets. I’m not talking about carrot sticks; think carrot muffins, maybe, with heart-healthier canola or coconut oil replacing butter. The goal is for slightly less sugar and fat, and maybe a few more nutrients, than your average Betty Crocker whip-up. Many of us have some healthier baked good recipes up our sleeve, and a growing number of cookbooks and websites are devoted to making treats more wholesome. Kids might balk at first, to see a table devoid of gummy-worm-topped cupcakes and jumbo frosted brownies, but I’m sure between a healthier bake sale and no bake sale at all, they’ll choose the former.

Here are a few recipes that have been kid-tested and approved among my kids’ neighborhood pals (this was an extra-fun week of blog research), and a link to more, below. *Note that two recipes contain tree nuts, and substitutions should be made in schools with tree-nut-allergic children.*

Brown Rice Krispy Treats

Would you believe that Rice Krispy treats that contain whole grains and zero dairy butter can actually taste delicious? I was a skeptic; no longer. (I tried substituting different natural syrups for the marshmallows, but the effect just isn’t the same; and kids can tell.) Cut into squares to fit into decorative cupcake liners to serve. Makes about 20 2-3-inch squares.

2 cup marshmallows
1/4 cup almond butter
3 tablespoons canola, sunflower, or coconut oil (I prefer coconut oil here)
1/2 teaspoon vanilla extract
1/4 teaspoon salt
5 cups brown rice cereal

Heat marshmallows over low-medium eat, stirring with wooden spoon or silicone spatula until melted smooth. Add oil and almond butter to warm mixture, until smooth and creamy, and turn off heat. Add vanilla and salt, and then fold in cereal. Using hands coated with a little oil, press mixture into square or small rectangular baking dish. Let cool and set before slicing.

Fresh Strawberry Cupcakes

It’s the perfect time of year for these delectable treats, which taste a lot like strawberry ice cream. The pale pink color in the frosting comes from strawberry puree. Thanks to Jen and Emily from Layers of Happiness for the recipe. It contains more sugar, butter, and white flour than might considered “heart healthy,” but we love the addition of the fresh fruit and extra egg whites to the recipe. Makes 12.

(Cupcakes)
1 1/2 cups whole fresh strawberries
1 1/2 cups flour, sifted
1 teaspoon baking powder
1/4 teaspoon salt
1/4 cup milk
1 teaspoon vanilla extract
1/2 cup (1 stick) unsalted butter
1 cup granulated sugar
1 large egg
2 large egg whites

(Frosting)
1 cup (2 sticks) unsalted butter, firm and slightly cold
pinch of salt
4 cups powdered sugar, sifted
1/2 teaspoon vanilla extract

Preheat oven to 350 and put cupcake liners in a 12-cup muffin pan. Sift dry ingredients and set aside. Remove green tops from strawberries and pulse them in food processor or blender until pureed smooth. In a small bowl, combine milk, vanilla, and 2/3 cup of the strawberry puree. In third, large bowl, cream butter and sugar with a mixer until fluffy, and then add eggs and whites. Slowly add dry ingredients, alternating with milk-strawberry mixture, until combined. Scoop batter into muffin cups and bake for 23-24 minutes. While baking, make frosting: Cream butter, salt and sugar until fluffy. Add vanilla and 1/4 cup of strawberry puree. Don’t over mix or frosting will be too fluffy; aim for an ice-cream-like consistency. When cupcakes are cooled, spread with room temperature icing. Top with strawberry slice if desired.

Pumpkin Muffins

Even kids who hate squash—dare I say, most?—tend to love pumpkin muffins. A muffin junkie, I’ve experimented with several recipes, and really like this one, which I adapted from a Food Network recipe created by Dana White, R.D., Happy Healthy Kids’ nutrition advisor and author of First Bites: Superfoods for Babies and Toddlers. Makes 18 regular sized or 36 mini muffins.

1 cup white flour
1 cup whole wheat flour
1 1/2 teaspoons baking powder
1/2 teaspoon baking soda
1/2 teaspoon cinnamon
1 teaspoon salt
1 cup light brown sugar
1 egg, beaten
1/2 cup canola, sunflower, or coconut oil
1 cup milk
1 teaspoon vanilla extract
1 can of pumpkin puree
optional: Pumpkin seeds for sprinkling on top

Preheat oven to 375. Put cupcake liners in muffin pan. In large bowl,mix brown sugar, egg, oil, milk, vanilla, and pumpkin. In separate bowl, combine dry ingredients and sift with fork. Slowly mix dry ingredients into wet ones, taking care not to over mix. Fill muffin cups with batter and sprinkle with pumpkin seeds if desired. Bake for 25 minutes (for regular sized muffins) or 12-14 minutes (for mini muffins).

Zucchini Chocolate-Chip Bread

No one says no to this bread, and it’s as good for breakfast as it is for after school. Chocolate chips are optional but pair so nicely with the herby zucchini, I think they’re a must. Serve individual slices in decorative, labeled bags or pretty paper plates.

3/4 cup canola, sunflower, or coconut oil
1/2 cup honey
1/2 cup brown sugar
3 eggs, beaten
1/2 teaspoon vanilla extract
1 1/2 cups white flour
1 1/2 cups whole wheat flour
1 tablespoon cinnamon
1 teaspoon baking powder
1 teaspoon baking soda
1 teaspoon salt
2 cups grated zucchini
1/2 cup chocolate chips

Preheat oven to 350 and butter and flour a 9 x 5 inch loaf pan or 2-3 mini loaf pans. In large bowl, mix together the oil, sugar, honey, vanilla, and lastly, the beaten eggs. In separate bowl, mix together dry ingredients with a fork. Stir dry ingredients into wet ingredients until combined and smooth; don’t over mix. Fold in zucchini, and then chocolate chips. Bake 50-60 minutes until bread is slightly golden on edges and toothpick comes out dry (a few moist crumbs are okay).

Dark Chocolate and Hazelnut “Nutella” Bark

Dana White introduced me to this antioxidant-packed recipe, which she created for the Food Network. Keep it in the freezer in between nibbles, and package in cellophane or ziplock baggies (with tops cut off and tied with ribbon).

1/2 cup chopped hazelnuts
16 ounces dark chocolate
1 teaspoon vanilla extract
1 teaspoon ground cinnamon
1 cup brown rice cereal

Line a large baking sheet with parchment paper or Silpat and set aside. In a double boiler or microwave, slowly melt chocolate. Stir gently with a wooden spoon or silicone spatula until smooth, and fold in cereal. Spread in a rectangular shape to 1/4 inch depth on baking sheet (doesn’t have to be perfect). Sprinkle nuts over evenly and press gently into surface. Let cool at room temperature for 1-2 hours or in the ‘fridge for 30-45 minutes. Break into pieces.

Fruit Flower Skewers

As the folks at Edible Arrangements found out long ago, fruit seems to just taste better when it’s cut into pretty shapes and put on a stick. Purchase short skewers at your hardware store, supermarket or here, and spring for these adorable flower shapes cookie cutters, which you can repurpose for cookies, Play-Doh, and other projects for years to come. Chill until just before selling; you can arrange in a flower pot, spearing the ends into a piece of styrofoam or floral foam tucked in the bottom, just like the pros do, or on a chilled plate.

1 watermelon
1 cantaloupe or honeydew melon
1 bunch grapes, halved
1 pint strawberries

Slice melons width-wise, scraping away seeds at center. Use flower shapes to cut various size blooms. Layer on stick, with halved grapes between to look like flower centers. Top with hulled strawberries.

For more ideas, check out the Martha Stewart article, Better (For You) Bake Sale, and this Cooking Light Bake Sale post.

It’s important to get other parents on board with a plan for healthier bake sales at the beginning of the school year. (Buckle up for some blowback!) Present the idea to the school principal and at a parent association meeting, and offer to “test drive” a sale before making it a regular feature of the school year. Here are other tips, some mine, and some from a helpful PTO article on the subject.

How to Hold a Healthier Bake Sale
Tips adapted from ptotoday.com
Look at traditional recipes and figure out ways to make them more health-conscious. In most recipes, the fat or sugar can be reduced by one-fourth to one-third without changing the texture. If you reduce both the fat and the sugar too dramatically, however, you will alter the texture. Always test drive recipes once or twice before serving them at a sale.
To further reduce the fat content, substitute applesauce or yogurt for up to half the oil or fat in the recipe.
Add seasonal fruit or veggies whenever possible. Berries, carrots, bananas, pumpkin, and zucchini add mild flavor that kids tend to like.
Make recipes healthier by boosting the fiber content. Adding oatmeal or nuts will help. In many recipes, particularly bread and muffins, you can substitute whole wheat flour for up to half the all-purpose flour and end up with the same yummy baked treats.
Ask parents to try to steer clear of store-bought treats and baked goods made from a mix.
Offer some treats for adults and children who are allergic. A gluten-free brownie, for example, can be made with black beans instead of flour. The Celiac Sprue Association has a list of gluten-free dessert recipes; you can also find recipes for many other specialized diets online, including ideas for diabetes-friendly or lactose-free sweets.
Offer the great health beverage of choice: water.
Make it easy for parents to find healthy recipes to prepare before the sale, and learn to make them at home after. Assign a baking-savvy parent to gather and print or email out a simple "cookbook."

Confronting Kids’ Weight Problems

May 21, 2015 by Kelley 1 Comment

More than 96% of parents of overweight preschoolers and 79% of parents of obese youngsters believe their child is the “right” size, say researchers at New York University and two other medical centers. A new study in the research journal Childhood Obesity compared parental perceptions to those of two decades ago, and found that while proportionally far more kids are clinically overweight or obese these days, the vast majority of parents believe their kids’ weight is “just about right.”

The stat is obviously worrisome—so much so that David Katz, M.D., the editor-in-chief of Childhood Obesity and a Yale physician, has coined a new phrase for what our generation of parents apparently suffers from: oblivobesity. But when it comes to the ages of the kids in question in this particular study—2- to 5-year-olds—it’s also, admittedly, relatable. I have one child who has a slightly high BMI, and yet is super-active, happily eats a wide range of fruits and veggies, and doesn’t really look overweight. It’s hard to imagine he has a “problem”—at least one that won’t shake out as he grows.

Wanting some perspective, I spoke to Julie Kardos, M.D., a Philadelphia pediatrician and one-half of Two Peds in a Pod, the blogging team who serves on Happy Healthy Kids’ advisory board. She shares her thoughts about “oblivobesity,” why we shouldn’t tell kids they need to “lose weight,” and a wake-up call when it comes to kids’ portion control.

Q. Were you surprised to learn that almost all parents believe their overweight child is the “right” weight?

A. We were struck with how high the number was, but honestly, we see so many parents who don’t have a realistic view of their child’s weight. And it’s not just overweight kids’ parents. Though far fewer relatively speaking, parents of children who are underweight often think their children are normal weight.

Q. How do you explain it?

A. You often see family patterns. Parents who are overweight, too, are often apt to think they’re children are at a fine weight, because it’s what they live with themselves. Also, it may be a reflection of societal trends. More and more adults are overweight. Clothing stores are accommodating by making sizes roomier—a 6 is sized closer to what an 8 or 10 was when we were growing up. Overweight has become the new “normal” for many people.

On the flip side, I also see many parents who think their kids have a weight problem when in reality they are just fine. Often, parents of boys who are normal weight are convinced they are underweight. This may also be a reflection of parents—in this case their own weight insecurities or concerns.

Q. I think a lot of parents think—and are often told by other, well-meaning adults—that their kids will grow out of the baby weight naturally, and being overweight as a child is no big deal.

A. It’s not a great stance to have, actually. Weight patterns are hard to reverse because you become more and more ingrained in your eating habits as you age. And being overweight and obese are associated with a long list of health problems. In the short term, heavier kids have a harder time exercising, or simply just being active in the way kids should. They often have a tough time doing simple, everyday things like getting on exam table. Often their dental health suffers because of poor eating habits. And they are more likely to get teased. In the long term, overweight is associated with heart problems, joint problems, diabetes, and certain cancers.

Q. If you find a child to be overweight, how do you talk to families about it?

A. Telling kids they need to “go on a diet” or “lose weight” usually isn’t helpful. Talking to them about the importance of sticking to their current weight for the next year as the continue to grow taller sits a lot better. We’ll often say, “you’ve gained enough weight for this year—let’s watch what we eat, and get lots of exercise, and let your height catch up.”

Q. What would be your top tips for parents who want to help overweight kids do just that?

A. First, make healthy eating a family affair. Stock up on more fruits, vegetables, lean proteins, and whole grain snacks, and eat them yourself—there’s little chance a child who struggles to eat healthily is going to happily accept a piece of fruit for snack if you or a sibling is eating a candy bar. Think about how much food you serve to a small child: Often, parents serve their 6-year-old the same portion they serve to themselves, even if that child is less than half their size. Serve small portions, and then allow them to ask for more if they are still hungry. Before serving them seconds, or a snack right after a meal, set a mental (or even an actual) timer to 20 minutes, and then check in again to see if your child is still hungry. Often, that’s how long it takes for your stomach to acknowledge that it’s full. Chances are, they’ll be off playing and the hunger pang will have gone away. Finally, make sure you schedule those annual well visits with your pediatrician. This study shows us that it can be very hard for parents to have a good sense of whether their children are at a healthy weight. Pediatricians can give you perspective, good advice—and a contact number for a nutritionist if you need extra help.

Do Table Manners Matter?

April 28, 2015 by Kelley Leave a Comment

I’ll never forget the first time I gave serious thought to my kids’ table manners. It was maybe four years ago, at my friend Megan’s house. She and her husband and kids had invited our family over for brunch. When it came time to sit at the beautiful table on her lovely porch, I noticed a few things: We were all sitting together (preschoolers, toddlers, and parents). We were all eating the same thing (I don’t recall what it was exactly, but I know it didn’t involve dinosaur-shaped nuggets or squeezy yogurt). And everyone’s place was set with glasses. Glass glasses.

My children hung in there for a few minutes, but before long, cream cheese was smeared, fussing ensued, and at least one boy had drifted away from the table in the direction of a toy, trailing bagel crumbs along the way. Our friends didn’t seem to care, but I did. Clearly, we had a lot of work to do when it came to eating in anything approaching a civilized manner.

Progress has been slow, and I know I have mainly myself to blame. To my husband, who’s more vigilant about keeping the baby-wolf-like behaviors in check at mealtime, I’ve tried to explain, lamely, why I sometimes let manners slide. It’s a matter of priorities: When you’re chiefly concerned with making sure three active and picky boys get enough to eat, some manners are going to fall by the wayside. Perhaps that means letting a child bring his Garfield comic book to the table to get through three more bites of chicken. Or letting someone use their hands to eat their green beans “because it’s more fun that way.” Or letting the baby drift away mid-dinner, because you’re just too damn tired to convince him to stay. (And too tired to stand your ground when the same child inevitably asks for a bowl of cereal an hour later.)

I’ve also occasionally questioned whether, in the grand scheme of a family meal, especially in the privacy of one’s home, table manners really matter. But I know they do, and not just for appearance’s sake. Convincing kids to sit at a table longer increases the likelihood that the food you’ve taken time to prepare gets eaten. Cutting out the kicking, interrupting, or yelling better allows family members to have those meaningful, important conversations. Keeping fingers out of food, drinks, mouths and noses reduces the risk that kids will spread and catch illnesses. The list goes on.

The trick is getting kids to do all these things without behaving like canines ourselves by barking our way through an unpleasant mealtime. Luckily, Lisa Collins, the mom behind Perfectly Mannered classes and workshops, lives in my town. She shared some really persuasive reasons for why we should be paying more attention to good table etiquette—and great tips for getting kids on board. As with so much smart parenting advice, the theme is pretty simple: consistency.

HHK: Do you think kids today have more trouble with table manners than previous generations?

Lisa Collins: Yes, because our fast-paced, on-demand approach to life minimizes the importance of table manners, and doesn’t create opportunities to learn and practice these skills. If we’re only sitting down for a quick seven-minute meal between carpooling to three different practices, homework and last-minute trips to the market, good table manners are barely on our dinner time radar. Our focus is on getting nourishment into our kids’ bodies, not on using the proper fork! But our schedules also reduce the time needed to practice good table manners. We are not born with this knowledge and skill set, and unless we give our kids the opportunity to practice table manners, we can’t expect them to simply pick it up by holiday mealtime.

HHK: What are the core table manners you suggest focusing on when teaching kids?

Lisa Collins: The four table manners I focus on first with kids are the ones which ensure we’re being considerate of the people around us.

Sit squarely at the table
Napkin on your lap
Don’t talk with your mouth full/close your lips when you chew your food.
Be present and engaged with the other people at the table.

HHK: What are some traditional table manners that you think are outdated now?

Lisa Collins: Anything to do with the role of women and girls at the table. Traditionally, women took a backseat to the men at the table, in terms of both the food and the social experience. Today, obviously, genders are equal at the table. However, it is important to remember to continue to give deferential treatment to any elders with whom you are sharing your meal.

HHK: What are some “new” manners we should be teaching our kids, that our parents didn’t have to worry about?

Lisa Collins: We need to be aware of what I call “digi-manners.” Electronic devices are a part of our everyday (every minute!) world, but need to be set aside, away from the table and out of reach, at mealtime. They take our attention away from the people we are with, they distract us, and they exclude (how many people can really watch a YouTube video at one time!). The key here is to practice what you preach. As hard as it is to restrain ourselves from checking our phone, there’s no way our kids will be okay stashing away their devices at mealtime if we don’t do it ourselves.

HHK: What are favorite strategies for helping children learn and follow the table manner rules you’ve set up for your family?

Lisa Collins: Practice, practice, practice. Give kids the opportunity to try out their new skills each and every day—and that means gentle reminders not only during meals, but also snack time and even pretend playtime for the younger set. Modeling good table manners is also a critical element of successfully teaching our children good table manners. Take your time to emphasize what it is you are doing, so those behaviors become a natural part of your family mealtime. This might mean setting aside a little more time, when possible, for mealtime, and not trying to cram it in between other, seemingly “more important” things.
At home, good table manners should also include setting the table and helping to clean up. These “jobs” help kids to not only learn proper table setting, but also to appreciate the entire dining experience.

HHK: How about restaurants?

Lisa Collins: Going out to eat is one of my favorite things to do with kids to teach good table manners. Eating in a restaurant provides a clear structure for learning and practicing good table manners, and ensures the meal will last longer than 15 minutes! From the time kids learn to talk, they should be ordering their own meal. Using the phrase, “May I please have…” is one of the easiest things for them to remember, and sets the stage for good table manners from the beginning of the meal to the end. And remember, no restaurant is too casual for proper table manners!

HHK: I’ve talked about how table manners can improve family bonding, nutrition, and hygiene. What are some other reasons you think we should be paying more attention to teaching table manners?

Lisa Collins: Three big things: One, good manners demonstrate you have respect and consideration for others. Things like chewing with your mouth closed or not grabbing the last roll teaches us a larger lesson of being sensitive to people around us. Second, it helps kids practice social confidence. Mealtime provides an endless number of social decisions that we have to make in short order and on your own (like, how do I answer a question if I have food in my mouth?) Finally, good manners can cultivate a healthy relationship with food. It creates a positive environment that connects food, other people, and ourselves to a singular positive experience.

Well said! For more about Lisa Collins, or to contact her with further questions, check out her website, Perfectly Mannered.

photo credit: Noo via Photo Pin, cc

Tricks for Tastier Veggies

April 7, 2015 by Kelley 1 Comment

A recent, multi-center study led by Harvard researchers reveals that kids are more likely to eat vegetables when they’re prepared by a professional chef. In other words, when veggies are made well, kids are more likely to eat them.

This is the type of research that sounds ridiculously obvious, but begs for a little honest self-examination. How many of us really pay attention to the way we prepare vegetables for our kids? In the grand scheme of dinner in my household, they often serve merely to check a food group off my list, and sliced and diced or debagged and nuked without much thought or creativity at all. They’re almost always thrown together at the last-minute; no wonder they’re the last things my kids eat.

Science tells us that a plant-based diet can protect against heart disease, cancer, and obesity. So as fresh, local spring produce hit the market, I’m making an effort to think about vegetables first, and meat and starches second when it comes to the kids’ dinner.

But I do have a rule: Vegetable recipes can’t be overly complicated. Dousing them in bread crumbs or cheese sauce not only masks the veggie’s true flavor, but also takes more time than I have on a typical weekday. Here are a few simple tricks that I’m finding to be especially kid- (and clock-) friendly these days. Please share yours.

Try Roasting

We’re accustomed to roasting potatoes and carrots, but you might be surprised by what a blast of super-high-heat can do for non-root-veggies, too. Basically, it gives a nice nutty flavor to the outside of the food without allowing the middle to get mushy (the bane of most stove-cooked vegetables). Case in point: broccoli. The incomparable chef and food scientist Bridget Lancaster of America’s Test Kitchen has talked about how roasting turned her boys into broccoli lovers.

Oven-Blasted Broccoli
4-6 cups broccoli florets
1/4 cup olive oil (or to taste)
1/4 teaspoon salt (or to taste)
Heat oven to 450. Toss broccoli, oil, and salt in bowl until florets are evenly coated. Spread evenly on foil-lined baking sheet and cook for 5-7 minutes or so, or until tips of florets are just turning golden brown in places. (Watch carefully so they don’t over-brown.)
Serves 4-6

Cut Them Into Cool Shapes

I’m not talking about roses and pandas, here. But taking a few minutes to shape out coins, spirals, or sticks not only makes kids think they’re eating something exciting and different. It can also enhance flavor by allowing more surface area for seasonings.

Zucchini Ribbons
2 zucchini, yellow or green or a mix
1-2 tablespoons butter
1 tablespoon olive oil
1 garlic clove
Salt to taste
Optional: sesame seeds
Using a vegetable peeler, peel zucchini into long, lengthwise strips, turning zucchini in your hand to slice evenly until you get to the center. Heat butter and olive oil over low to medium heat in saucepan. Add zucchini and toss until it’s just softened, but not mushy, about 3-5 minutes. Add salt and sesame seeds (optional) at end before serving.
Serves 4-6

Add a Little Spice

Adding a sprinkle of paprika or high quality garlic salt (I love Trader Joe’s brand and use it often) are great ways introduce spice to kids who aren’t accustomed to heat. My kids like a touch of both spices on corn that’s shaved off the cob. It tastes just a little zesty—”like really yummy popcorn,” my one son has said. Start with a pinch and add more as they get more accustomed to the taste.

Corn Off the Cob
4 cobs of corn
2 tablespoons butter
Pinch of paprika and garlic salt, to taste
Optional: squeeze of half a lime
Boil large pot of water. Add corn and cook for 4-6 minutes. Take corn out and cool until you can touch it. Using sharp knife, hold cob upright, resting wide base against a cutting board, and carefully shave corn from the cob. Toss warm corn with butter and a pinch of paprika and garlic salt. Add a small squeeze of lime if you like a little more acid in your dish.
Serves 4-6

Give Kids Seasonings on the Side

It’s the (super-healthy) equivalent of a pizza or sundae bar: Give kids their own toppings, which makes them feel as if they’re in on the cooking process, and allows them to season to their own taste. Think beyond ranch dressing; some kids like a squeeze of lemon, shredded cheese, or a “fancy” salt (try Himalayan pink salt, which is now available in most grocery stores).

D.I.Y Asparagus Bites
1-2 pounds medium to thin asparagus
1 tablespoon olive oil
Salt to taste
For the side, in small bowls: lemon wedges; shredded parmesan or another favorite cheese; sea salt; a favorite dressing
Trim woody ends off of asparagus, and then cut asparagus into 3/4-inch to 1-inch-long pieces. Heat oil over medium heat until shimmering. Add asparagus pieces and toss, cooking quickly, just a 3 or so minutes, until bright green. Serve immediately, with toppings.
Serves 4-6

Try Something “Exotic”

Even if your child isn’t big on carrots, peas, and broccoli, he might be into peppery radishes, jicama sticks, or shredded purple cabbage. In our house, the new sensation is artichokes. They’re easy to make and fun to eat. A little bit of butter on the side is a must.

Steamed Artichokes
4-6 whole artichokes (if you can find baby artichokes, they’re great for kids)
Half a lemon
half stick of butter
Fill a wide bottomed pot or dutch oven with a few inches of water and the squeezed juice from the half-lemon. Put lemon water on high heat on the stove. Snip woody stems and half-inch off the top of the artichoke, as well as any stiff spikes on the leaves. When water is boiling, gently place artichokes, tops down, in pot. Reduce heat to medium and cover, cooking for 35-45 minutes or until part where you cut off stem can be easily pierced with a fork, and leaves can be pulled easily. Melt butter and divide into small bowls for each person. Give each child an artichoke and butter bowl and an extra bowl to toss in their discarded leaves. Teach them to pull a leaf, dip end of leaf in butter, and then pull artichoke meat from bottom of each leaf with their teeth.
Serves 4-6

Gardening with Kids: Start Now!

March 24, 2015 by Kelley 1 Comment

Let’s face it: We all like and value spending time with our children, but you can play only so many games of hide-and-seek before wanting to crawl under the bed and never get found. A few years ago, I discovered an activity with children that combines the best of all worlds: fun, education, kid-friendly messiness, and adult-friendly productivity. It’s gardening—and not the plant-some-pansies-in a-sunhat sort. Last year, the boys and I grew enough romaine, baby carrots, and cucumbers to keep these items off the grocery bill for the better part of spring and summer.

Science makes a case for gardening with kids, too. Studies have shown that gardening can boost kids’ self esteem, a sense of ownership and pride, relationships with family members, a taste for fruits and veggies, and even academic performance.

My first year of gardening, I made a lot of mistakes, and almost gave up. Like baking, gardening is a science, and small missteps, not to mention weird weather and days when life gets in the way of watering, can mean curtains for a crop. I overwatered and drowned seedlings; I forgot to regularly pick my basil and it bolted and got tough; I crowded my carrots and they grew skimpy and stringy; and nothing became of the raspberries at all. There’s still a patch in the upper left hand corner of our tiny garden where, mysteriously, nothing but weeds will grow. But I keep at it, because it’s something the kids and I genuinely enjoy doing together three seasons out of the year. Here, on the right, is what our little patch looked like at the end of last summer.

Chioggia, golden, and bulls blood beets, grown by Marion Mass and her kids to sell to Puck Restaurant in Doylestown, PA.

Last week, I had the pleasure of talking to Marion Mass, M.D., a pediatrician at Jellinek Pediatrics in Doylestown, PA and a contributor to Two Peds in a Pod. Dr. Mass is a green thumb and then some: she and her three children have been growing—and growing, and growing—a garden for more than five years now. At first, they planted just four or five veggies in a small patch; now, they have more than 1,500 square feet of plants, including heirloom potatoes, tomatoes, and beets, among other exotic vegetables, to sell to individuals and one local restaurant.

Marion Mass’s daughter and friends, planting potatoes

With Dr. Mass’s help, I’ve made a checklist of all things you should be doing now to get a successful garden going this spring. We know this checklist, below, might sound daunting, but trust me, it’s doable, and worth it. And above all, says Dr. Mass, don’t give up. “Too many people start a garden, fail with one vegetable, and decide they can’t do it,” she says. “But you have to think of each planting as an experiment.” And what better message to send to your child then to try something new, have something fail, learn from it, and try again?

Gardening with Kids: Late March-Early April Must-Dos

	Select a spot for your garden. For your first year, 16-24 square feet (4x4, 2x8, 3x7, etc.) is plenty big enough. It should be in a place that gets about six hours of sun per day, has good drainage, and is close enough to a water source that a long hose can reach it.
	Decide what you want to grow and eat, and when. The Farmer's Almanac has a great site that allows you to plug in your zip code and see what you can successfully grow at different times of the year. They even have kid-friendly vegetable graphics on the chart that will help kids follow along. Don't be overly ambitious: Start with 1-3 veggies and maybe some herbs in the early spring and again in late spring. For an easy-to-grow first year, Dr. Mass recommends planning for lettuce and radishes in the early spring and tomatoes, cucumbers, and beans in the late spring/early summer.
	Purchase seeds. Home Depot and Loews carry a big selection. You can also find relatively affordable organic seeds at Burpee, Peaceful Farm and Garden Supply, Seeds of Change, and even Amazon.
	If you want to get a jump start on growing and get kids excited, start seeds indoors. This is best for plants with a long growing season, like tomatoes. It requires a sunny windowsill, some small starter pots or trays, and a seedling starter mix. Follow seed packet instructions and have kids help you mist with a spray bottle to keep moist (but not soggy) once or twice a day. Don't sweat it if seedlings fail; you can start seeds directly in ground according to planting guide above, or later in the spring, purchase seedlings from your local gardening center.
	Buy supplies, if needed, to prepare your garden plot. I used empty space in a mulch bed on the side of the house, and edged the space with these surprisingly real-looking, easy-to-install polyethylene "rock" strips from Home Depot. If you don't have that, you can dig up grass in your chosen plot (good instructions here), or opt for an easy raised bed, which sits right on top of the grass. Home Depot carries easy-assembly raised bed kits like this 4x4 plot by Greene's Fence. No yard? Put a tiny elevated bed on a sunny deck or patio space and plan for 1-2 vegetables and 1-2 herbs.
	Buy tools. Keep it simple: a trowel for working the soil, a hand rake, and a spade (for everyone in the family) works. Try this ergonomic four-piece kit for you and older children and this kid-friendly set for little ones. Soft, not-too-thick gloves are a must. Add a long hose if yours won't reach your spot, and a Dramm Wand in your kids' fave color to attach to your hose for easy, gentle watering children can manage.

This week, we planted seeds for baby romaine lettuce, nasturtium flowers, and our kids’ very favorite thing to grow and pick, Danvers 126 6-inch “half carrots” (named after the Massachusetts town where the market gardeners who developed them lived), in pots on the windowsill. There’s still snow on the ground, but as soon as it melts, we’ll clean out the garden, work in some fresh compost, and plant lettuce. What are you planning on growing? Send me your pics and tips—I’ll be doing gardening posts every month or so from now through the start of the next school year.

Top photo credit: Shutterstock

Can Cereal be Saved?

March 5, 2015 by Kelley Leave a Comment

BusinessWeek just reported that Kellogg’s cereal profits have fallen for the seventh quarter in a row. Driven by concerns about sugar and gluten-free trends, Americans are less apt to eat cereal these days than to grab a nutritional bar, yogurt, or egg wrap, often on the go.

You’d never know that cereal was in trouble if you came to our house. My youngest two sons would happily eat it for breakfast, lunch, dinner and snacks if given the choice. They came by their fondness for cereal naturally. In college, while everyone else was digging into eggs and pasta, I regularly ate Grape Nuts sprinkled with raisins for breakfast, and often lunch, too. It’s quick, easy, and satisfying. And at one point, I also thought it was super good-for-me.

Cereal was invented and popularized, by J.H. Kellogg and others in the late 1800s, as a health food. But after more than a decade of reporting on health and nutrition, it’s clear to me that cereal, by and large, deserves its comeuppance. Many have good amounts of fiber and B vitamins that are important to our diet. But many are high in sugar and refined carbohydrates, and even more are low in protein. Some, like many virtuous-seeming granolas, are high in saturated fat.

Now, I try to buy lower sugar options and serve it with healthy sides, but there are certainly some days when my kids’ primary sustenance for at least one meal comes from a few scoops of sweetened flakes. I wanted to see what I could do to keep cereal on the menu without sacrificing nutrition. I scoped around and talked to my dietitian sources for ideas, and here’s what I’m hearing time and again. Turns out you can have your cereal and eat it, too; just make a few adjustments to what you serve, and how much.

Be choosy about what cereal you buy.. HHK advisory board member Dana White, R.D., a mom and author of the forthcoming First Bites: Superfood for Babies and Toddlers, looks for brands and flavors with the least amount of added sugar per serving—5 to 10 grams max. This may force you to look beyond the neon-colored boxes, since on average, cereals marketed to kids contain 40 percent more sugar than others on the shelf. (Buying cereals the whole family, not just kids, will enjoy also happens to be more budget-friendly.)

White likes cereals made by Nature’s Path. Last spring, the Environmental Working Group studied kids’ cereals and gave kudos to the following:

LEAST SUGARY KIDS CEREALS
Source: Environmental Working Group, 2014
Rice Krispies, Gluten-Free (Kellogg's)
123 Sesame Street, C is for Cereal (Post)
Cheerios (General Mills)
Corn Flakes (Kellogg's)
Crispix (Kellogg's)
Rice Krispies (Kellogg's)

Pour some milk over it (or alongside it). This seems like a no-brainer to some, but with the advent of individual cereal portions, many kids have gotten used to the idea that cereal can be eaten by the handful, not the spoonful. One of the virtues of cereal has always been the calcium, vitamin D, and protein in the milk traditionally added to it. Just one cup of low-fat milk contains 29 percent of the recommended daily value of calcium as well as 8 grams of protein.

Don’t serve it alone. Think of cereal as an accompaniment, not the main attraction, of breakfast. “Always add plenty of fresh fruit—on top of the cereal, or next to it,” says White. And think outside the berry crate: If your child prefers grapes or melon or apple chunks sprinkled with a little cinnamon-sugar, those fruits pair well with cereal, too. And adding protein is also crucial to a healthy breakfast. Some great sources aside from milk include a sprinkle of nuts or Chia seeds (2 grams protein per 2 tablespoons along with healthy Omega-3 fats)m; a side of yogurt, sausage, or a hard-boiled egg.

Photo credit: Mike Mozart and Jeepers CreepersMedia via Photo Pin, cc