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Best and Worst Kids’ Drinks

February 24, 2015 by Kelley Leave a Comment

We’re told time and again that babies should get breastmilk (primarily) and teens need to steer clear of booze (obviously), but when it comes to kids in the middle, there’s very little talk about what they should drink, and how much. And yet, children’s beverage choices make a huge impact on how many calories and nutrients they consume in any given day.

Some recent research scarily spells this out. A 2014 report by the Yale Rudd Center for Food Policy & Obesity revealed that the typical 8-ounce “kids drink” marketed to children contains 16 grams of sugar, more than is recommended for some children in an entire day. And while I assumed that I was among the last generation of children who might discover an Orange Fanta in a lunchbox and not bat an eye, it turns out that today’s kids are drinking more sugary beverages than ever: From 1989 to 2008, calories from sugary beverages increased by 60% in children ages 6 to 11, and the percentage of children consuming them rose from 79% to 91%, according to a Harvard School of Public Health research review.

Kids’ ballooning packaged beverage consumption has a lot to do with the incredible number of choices they have—and the insidious marketing that targets them. Sodas are still in heavy rotation in many kids’ diets—despite worrisome new evidence out of Johns Hopkins showing that the cosmetic caramel color in colas and other dark drinks are carcinogenic to animals and may pose a risk to humans, too. They are also exposed to more types of juices than ever, as well as sports drinks and caffeinated “energy drinks.” Lately, it’s the latter group that’s really gotten doctor’s attention. In 2013, one-quarter of the sugary beverage ads viewed by preschoolers and children specifically promoted energy drinks, which the American Academy of Pediatrics says has no place in children’s diets, period. Some energy drinks have up to 400 milligrams (mg) of caffeine per serving (about 4 times the amount in a cup of coffee), For children under 12, as little as 2.5 milligrams per every 2.2 pounds of body weight (that’s just 75 milligrams for a 66-pound 7- or 8-year-old) can pose a danger, say University of Michigan pediatric researchers. It’s no wonder that emergency rooms around the country are reporting an uptick in cases of cardiovascular problems and seizures in people, including young children, who’ve consumed energy drinks.

While I know this is sounding like a finger-wagging screed against fun drinks, I’ll admit here that juice is on our grocery list, prompted mainly by my 3-year-old, who would happily subsist on apple cider and orange juice if given the option. (I try to limit him to a cup of either a day. Not always successful.) My other two boys are mainly water- and milk-drinkers, but my oldest son has recently acquired a taste for Sprite, which I allow him on occasion, and if hot chocolate drinking was a competitive sport, my middle child would be a champion. Gatorade, for all of them, pretty much represents an elixir from the Gods. Which is why I’m writing this post: I’d like some more clear-cut advice about what’s okay to serve on occasion, and what to keep out of the house, period. With thankful nods to the AAP, Nemours Foundation, other health policy researchers, and my always trusty advisory board, here’s what I’ve come up with.

Simple, Sneaky Nutrition Boosters

February 11, 2015 by Kelley Leave a Comment

I’ve never been a huge fan of relying on “sneaky” nutrition when it comes to kids’ diets. It’s not the subterfuge that bothers me; it’s the lack of real progress. Scientists say it can take more than 10 tries of a certain food before a child will like it: If the only way you prepare zucchini is to bury it in a loaf of chocolate chip bread (granted, a recipe I love), how are you training kids’ palates to accept the food? Not to mention that “sneaky” recipes—which invariably seem to rely on purees and the like—are usually twice as time-consuming and complicated than our busy life can bear.

And yet: I have three children who are on the picky spectrum, and getting at least one to try a new food one time, much less 10, is hugely challenging to us both. So I’m all for making quick-and-painless ingredient swaps and additions that nudge up nutrition, healthy fats, and calories without sacrificing taste. Here are some easy ideas.

25 Superfoods For Kids

January 22, 2015 by Kelley 1 Comment

I love the idea of superfoods—produce and proteins that naturally pack a nutritional wallop in each bite. However, the typical superfood lists found in magazines and health websites aren’t exactly workable for my family of three boys. If I have trouble finding, much less enjoying, goji berries and kombucha, how am I going to get my six-year-old on board?

Thankfully, Dana White, R.D. who is on our advisory board, has compiled a go-to list of kid-friendly superfoods in her fantastic new book, First Bites: Superfoods for Babies and Toddlers, which includes tips and easy recipes for feeding children of all ages. Whereas many healthy food lists are compiled by sources whose expertise lies, er, elsewhere (i.e., bodybuilders and massage therapists), Dana is a certified dietitian and mom who knows her stuff and provides stats and delicious recipes to back it up. Click here or on the image link in our “Great Reads” column on the right to pre-order the book or its Kindle edition (it’s available Feb. 3), and check out 25 of her 50 favorite superfoods for kids, below. One of my New Year’s resolutions: adding one new food from this list to my shopping cart each week, and trying it out with my kids. (Next up: coconut milk smoothies.)

And here’s a hint: Go ahead and tell your kids that you are serving them a “superfood,” and explain to them how it benefits their bodies (“carrots can help your eyes have super vision”; “salmon is good for your brain and can help you learn,” etc.) They may be just a little more motivated to try it.

Apples

Full of fiber, vitamin C, and antioxidants, this is a naturally sweet treat that’s great to always have on hand.

HHK recipe: Best Easy Applesauce, Six Ways

Avocados

A great first food, this creamy green fruit has heart-healthy monounsaturated fats as well as vitamin C, vitamin K, folate and potassium.

Beans

Black or kidney beans can pump up the protein and fiber in kids’ diets, and are soft and easy to eat.

Bell Peppers

There’s more vitamin C in a bell pepper than an orange, and kids who are opposed to cooked veggies often love to snack on raw red pepper strips.

Berries

Blueberries, raspberries, blackberries, strawberries, and cranberries are all filled with antioxidants called anthocyanins, which protect blood vessels and the nervous system and improve eyesight.

HHK recipe: Summer Berry Corn Muffins

Broccoli

Served raw, steamed or oven-blasted with a bit of butter, these “little trees” contain cell-protecting antioxidants as well as fiber and other vitamins.

Brown Rice

Brown rice has 10 times more energy producing B-vitamins than the white kind. Get kids started on it early, and try brown rice crackers, breads, and pasta, too.

Carrots

These bright-colored veggies, served raw or cooked to bring out their natural sweetness, provide all kinds of nutrients important for growth, development, immunity and vision.

HHK recipe: Carrot-Apple Muffins

Cheese

Cheese packs protein plus bone-building calcium, vitamin D, and phosphorus—try mild versions like Monterey Jack, mozzarella, or American at first.

Chicken

The flavorful dark meat contains healthy, polyunsaturated fat, and the mild flavor and tender texture makes it a great first protein for babies.

HHK recipe: Honey-Lemon Chicken Thighs

Coconut

Swap water for coconut milk as a cooking liquid for rice or noodles or add it to smoothies—it’s a natural source of electrolytes (sodium and potassium), and most boxed versions are fortified with calcium and vitamin D.

HHK recipe: Hummingbird Bread

Corn

Do you know corn is actually a whole grain? It’s full of the antioxidant zeaxanthin, which benefits vision, and also contains some fiber and protein. Opt for unprocessed versions—in popcorn or corn on the cob.

Cucumber

Low in calories, high in water content, and pleasingly crunchy and mild, this is a great choice for kids who turn their nose up at other green veggies.

Eggs

Hard-boiled, scrambled, or mixed into baked goods, eggs contain just about everything that’s good for growing bodies: protein, healthy Omega-3 fats, and vitamins A and D.

Honey

Suitable for kids over age 1, honey is a natural sweetener for oatmeal, cereal, and baked goods; a teaspoon or two can also help soothe coughs.

Kale

Surprisingly kid friendly when used as a crunchy salad ingredient or baked into chips, this leafy green vegetable contains oodles or vitamin K plus iron, potassium, calcium, and folate.

Kale Chips

Prep Time: 10 minutes

Cook Time: 5 minutes

Yield: 6 to 8 cups

You can find these packaged in the chip section of many supermarkets, but making your own is quick, easy, and cost-effective. Excerpted from First Bites: Superfoods for Babies and Toddlers by Dana Angelo White. © 2015 by Dana Angelo White. A Perigee Book, Penguin Group USA, A Penguin Random House Company.

Ingredients

1 large bunch kale, stems removed and roughly chopped (about 6 to 8 cups)
1-2 Tablespoons of oil
Kosher salt and black pepper
A pinch of paprika, cumin or mild curry powder (optional)

Instructions

Preheat oven to 400. Place kale on baking sheets. Drizzle with oil and sprinkle with salt and pepper to taste, and toss well. Bake for 3 to 5 minutes, turning once or until leaves just become crispy.

https://www.happyhealthykids.com/superfoods-for-kids/

Milk

One cup provides about a quarter of the daily recommended amount of bone-building vitamin D, and is also a great source of vitamin B12 for DNA formation and energy metabolism.

Oats

Use it in granola, cookies, or muffins—it’s full of heart-healthy soluble fiber.

Oranges (and other citrus)

Oranges and clementines are sweet, simple treats most kids love; try dipping segments in dark chocolate for a special treat.

HHK recipe: Orange Juice Sherbet

Pasta

A classic kid-favorite food, pasta is enriched with vitamin B and iron, and is excellent fuel for active little ones. Start with easy-to-digest white versions, but introduce whole grains early so kids can acquire a taste for them.

Pears

A truly under appreciated fruit, pears are a serious source of fiber and vitamin K. Pearsauce is a great alternative to applesauce.

Pork

Chops and tenderloin are low in fat, and have more B vitamins than most other meats. Slow cook to make tender for tots—they’ll love the mild flavor.

Pumpkin

High in vitamin A and antioxidants like beta carotene, it can be pureed and served plain for babies or added to muffins and quick breads for the whole family. Don’t forget the seeds—a tasty source of iron.

Seafood

In June, the FDA increased their recommended amount of fish that children should be eating. Low-mercury choices like cod, salmon and shrimp are high in protein and a good source of Omega-3 fats that are vital for brain development.

HHK recipe: Kid-Friendly Fish Recipes

Yogurt

Each cup contains a hefty dose of protein, calcium, and gut-friendly probiotics, and many brands are fortified with Vitamin D.

HHK recipe: Popeye Smoothie

Operation: ‘Fridge Makeover

January 8, 2015 by Kelley Leave a Comment

One of my (many) resolutions in 2015 is to keep a tidier, healthier, more inviting refrigerator. I came to this resolution a few days after Christmas, when I cracked the ‘fridge and encountered such goodies as a week-old spiral-cut ham, mayonnaise that expired in August, an empty produce drawer (save for a bruised apple and an old garlic clove), and a half-consumed Shirley Temple I don’t remember making for any of my children. We were venturing into post-college apartment territory. I’m usually better than this, but I wanted to talk to HHK advisory board member and mom Dana White, R.D., about how I can really raise my ‘fridge game. The goal: to make it easier and more inviting for everyone in the family to grab or prepare healthy food.

According to White, there are three words to think about when making over your ‘fridge: fresh, simple, and safe. Here’s some step-by-step advice for making that happen:

Step 1: Clean out and Check Temps

-Toss expired items

-Make sure your ‘fridge and freezer are cold enough to keep food safe and as fresh as possible. Your fridge should be set to 40 degrees or just below, and your freezer should be set to 0 or just below. If your unit doesn’t have an internal thermometer, invest in a freestanding appliance thermometer, like this one by Taylor (Amazon, $6), that you can tuck into the back of the top shelf.

-Separate meat from other foods. These 14.5 inch x 8 inch shallow trays made by Interdesign (Amazon, $16 each) are great for this.

-Assign each condiment a door-shelf space. White uses one shelf for savory condiments (salsa, mustard, etc.) and another for sweet condiments (maple syrup, jam, etc.) If all it takes is a single glance to check to see if you need jam before heading to the supermarket, you’ll be a lot less likely to wind up with six jars of Smuckers (a waste of space and money).

Step 2: Revamp Your Grocery List

-Buy freezer-safe bags for storing food in the ‘fridge and the freezer—they really are thicker and better

-When it comes to prepackaged perishables—yogurt, etc.—choose items with short ingredient lists, which makes them less likely to contain artificial colors and additives our kids really don’t need. “A good rule of thumb: avoid anything that comes in neon colors and features cartoon characters,” says White.

-Buy lots of produce your kids like and will eat. If life is crazy and it isn’t cost-prohibitive, you can purchase pre-sliced veggies spears and fruit chunks. Otherwise, carve out 15 minutes when you get home to cut up fruits and veggies into easy-to-pack and grab portions. These small, rectangular, stackable Gladware containers (Amazon, $3 for five) are a great size for displaying a week’s worth of a particular kind of produce in your ‘fridge.

Step 3: Consider preparing one ‘fridge staple yourself per week

-Choose one prepackaged refrigerator staple—like spaghetti sauce, salad dressing, or soup—every week or so, and try to make a homemade version on your own. Food Network and Tasty Kitchen have great, simple, rated recipes for these items and almost anything else you can think of. Don’t stress about it, but set a goal for yourself and give it a try. Homemade versions of foods almost always contain less preservatives and more nutrients than pre-prepared ones. “Ask yourself, can I make my own without stressing myself out or breaking the bank?” says White. “If so, do it as much as possible. Everyone in the house will be healthier for it.”

Be Wary of Supplements for Kids

December 16, 2014 by Kelley Leave a Comment

Immune boosting. Brain healthy. Tummy soothing. Whole aisles in Whole Foods and other stores are filled with rainbow-colored bottles bearing these promises and others, and they are marketed to parents like you and me, who want nothing more than to have healthy, bright, gastrointestinally secure children—particularly this time of year, when bugs, moods, and too-rich foods can run roughshod over our carefully laid holiday plans.

Many parents “swear by” some sort of vitamin, mineral, or herbal blend, which is why 1 in 9 kids take some sort of supplement. But real research about the benefits—and more important, safety—of kid-targeted supplements just isn’t there. Dietary supplements aren’t tightly regulated by the FDA the way medications are, which means that companies aren’t required to meet a strict criteria of certain safety standards or prove certain health claims before their products land on a shelf near you. This truth was magnified recently, when a premature baby in Connecticut died after being given a probiotic powder that was contaminated with a fungus. Manufactured by the popular supplement brand Solgar, ABC Dophilus powder was marketed as a supplement for babies and children specifically before the contamination was discovered and it was pulled from the shelves.

This news shouldn’t incriminate probiotics on the whole: They are prescribed by many doctors to help replace the good bacteria in kids’ guts when they are taking antibiotics, and research has supported their use in premature babies with certain conditions. But it is a reminder that supplements are not without risk; and because regulation is so weak, it’s often unclear what those risks actually are in the first place. It reminds me of something a dietary researcher told me when I was editing a story about supplements for children as an editor at Child magazine: “Natural doesn’t mean neutral.” Many supplements sell themselves on being derived from nature or eschewing chemicals, but that shouldn’t lead us to believe they are necessarily harmless as a result. Moreover, while supplements suffer from a lack of testing in people generally, research on their effects in children is especially scant.

Cases like the one in Connecticut and many others will hopefully serve as a wakeup call that the government needs to rethink its position on supplement regulation in the U.S. In the meantime, it’s essential that when we choose over-the-counter supplements for our families, we do so caution and in close concert with a physician who knows your child’s medical history well. Some supplements may interfere with medications your child is taking—for instance, vitamin C interferes with the absorption of acetaminophen (Tylenol). Meanwhile, according to a 2012 report, children who take multivitamins are at greater risk than those who don’t of getting too much iron, zinc, copper, selenium, folic acid, and vitamins A and C, which is why the AAP does not recommend the use of multivitamins in kids with a reasonably varied diet. From time to time, a reputable, well-tested supplement may be just thing to help a child thrive. But in most cases, your pediatrician will probably tell you that supplement is unnecessary, in which case you’ll cut back on your grocery bill as well as unclear potential risks to your kids’ health.

photo credit: KitAy via Photo Pin, cc

Kid-Friendly Fish Recipes

November 5, 2014 by Kelley 1 Comment

Among challenging foods for kids, fish ranks with Brussels sprouts and broccoli, and it’s no wonder: Many parents, likely from a childhood being force-fed some bland or past-prime specimens, have some fairly deep biases against dining on fish themselves. Combine that with understandable fears about toxins like mercury in some varieties, and you can see why seafood consumption in the U.S. has been on the decline since 2004.

And yet, fish is one of the healthiest foods you can feed yourself and your kids. It’s a rich source of protein and low in saturated fat, and many types include bone-building Vitamin D as well as brain- and heart-healthy Omega 3 fatty acids. In June, the FDA and EPA issued a joint advisory recommending that pregnant women and young children eat two servings of fish per week. They recommend consuming a mix of low-mercury varieties, like salmon, catfish, flounder, halibut, and tilapia, to get the benefits of the varied vitamins and minerals that different fish contain.

And by “young children” they mean tots, too. Finfish is one of the most underrated baby foods. It’s rare for kids to be allergic to it, many varieties are very mild-tasting, and it’s soft and easy for gummy mouths to mash and chew. I grew up eating a lot of fish—my parents are avid boaters, and so many times our dinner was caught hours before we ate it—and have served it to my kids since they were babies. (One loves most kinds of fish, one likes it, and the last one is so-so on it).

Obviously, getting a great, fresh specimen will go a long way to reducing the chance that your kids are going to turn up their noses at a fish dish, so these recipes really start at the seafood market or grocery store. Ask the fishmonger what’s the freshest offerings in his case—look for shiny skin and firm flesh that springs back quickly when poked with a finger (yes, go ahead and ask the seller to do this for you). If you’re buying frozen fish, look for vacuum-sealed packages that have no white spots indicating freezer burn. If anything looks iffy, ask for a fresher alternative to the fish you were hoping to buy. (Cooking Light magazine has put together a handy, printable list of fish substitutions here, and National Geographic lists sustainable alternatives to overfished varieties here.)

Different fish preparations speak to different kids, so along with some family-favorite recipes, I’ve provided some guidance as to who might go for what. And please submit your own tips for making kid-friendly fish in the comments section, below. I know some of you have some good ones to share!

If your kid loves chicken tenders…try Cracker-Crusted Sole.
I was never big into coating my fish with anything bready until I went to Italy’s Lake Como and discovered the deliciousness of thin, fresh fillets served Milanese style—dipped in egg and salted flour or bread crumbs, and sautéed. One day, I discovered I was out of bread crumbs, and blitzed some Ritz crackers in the food processor instead. The result was delicious, as you might imagine. Any type of buttery cracker will have the same effect.

CRACKER-CRUSTED SOLE
Ingredients
4-6 sole fillets (or use flounder or any sort of mild white flatfish)
1 sleeve (about 12) Ritz or any favorite savory cracker
1/4 teaspoon paprika
1/4 teaspoon salt (or more to taste)
1 egg, lightly beaten
2 tablespoons olive or Canola oil
To Make
Put crackers in food processor and pulse until they are in small crumbs (not pulverized). Put crackers in shallow bowl or pie pan, and with a fork, mix in paprika and salt. Put beaten egg in another shallow pan or bowl. Heat oil in nonstick pan over low-medium heat, swirling around until pan is evenly coated. Dredge fillets first in egg mixture, shaking off excess, and then cracker mixture (see right).
Cook for 2-3 minutes on both sides in hot oil until golden brown. Serves 4.

If your kid loves steak…try Marinated Halibut Steaks.

A recent revelation is sprinkling a fish fillet with a little sugar before cooking. While this may sound strange, the sugar speeds up browning—often, moist, quick-cooking fish gets steamy and “done” before you can achieve a gentle sear—and adds just a hint of caramelization (without tasting “sweet” at all). A simple lemon-garlic marinade over meaty halibut steaks is a great pairing with a little sugar-sprinkle at the end. (Swordfish is a delicious alternative that kids tend to really like, but serve only every once in awhile due to possibly high mercury content.) I like these grilled, but if you’ve put the grill away for the winter, you can use a grill pan or even just sauté in a nonstick pan with a little olive oil).

MARINATED HALIBUT STEAKS
Ingredients
4 halibut steaks (swordfish is a great alternative, but due to possibly high mercury content, use sparingly)
1 lemon
1/2 teaspoon salt (or more to taste)
1 minced garlic clove
2 tablespoons oil
1 teaspoon sugar

To Make
1-3 hours before cooking, mix juice and a little zest from the lemon in a small bowl with salt, garlic, and one tablespoon oil. Set aside. Put steaks in shallow baking dish or sealable plastic bag. Pour marinade over and let rest in refrigerator. Just before cooking, remove fish from marinade and transfer to a plate. Sprinkle all sides evenly with sugar (see left). Brush grill or pan with the rest of the oil, and heat over low-medium heat. Cook steaks for 4-5 minutes on both sides until golden brown. Serves 4.

If your kid loves Mexican…try Panko-Breaded Fish Tacos with Fruit Salsa.
I find fish tacos to be a great Sunday-night family dinner, because they’re fun to eat and helps combat any end-of-the-weekend blues (a cold cerveza with it helps, too). I’ve adapted this recipe from Dana White, R.D., Happy Healthy Kids’ nutrition adviser who has her own blog. She originally created this recipe for foodnetwork.com.

PANKO-BREADED FISH TACOS WITH FRUIT SALSA
Ingredients
1 1/4 pound cod, cut into 16 pieces
1 cup all-purpose flour for dredging
1 1/2 cups of panko breadcrumbs
2 eggs, lightly beaten
1/4 teaspoon kosher salt
Freshly ground black pepper
1 tablespoon canola oil
8 corn tortillas, warmed
1 cup fruit salsa: finely diced fruit (mango, peach or melon), red pepper, cucumber, pinch of salt and squeeze of lime
1 cup shredded green cabbage
To make
Preheat oven to 450-degrees. Place a wire rack over a baking sheet and spray with nonstick cooking spray. Place flour, eggs and panko in a 3 shallow dishes and season with salt and pepper. Dredge fish in flour, then egg and then breadcrumbs; transfer to wire rack. Drizzle with canola oil and bake for 20-25 minutes until golden, turning once. Serve in corn tortillas topped with salsa and shredded cabbage. Serves 4.

If your kid loves spice…try Indian-Spiced Salmon.
My friend Christine, inspired by the website Six O’Clock Scramble, serves this recipe to her kids regularly (her six-year-old, my son’s classmate, has proclaimed it to be so good.) I’ve now made it twice, and it’s indeed an easy and super-tasty way to enjoy salmon, perhaps the “king” of all fish due to its double-dose of vitamin D and Omega-3 fatty acids. (Many people, including my family members, prefer the buttery, mild taste of farmed Atlantic salmon, but if possible, choose wild salmon, since it’s an extra-healthy, sustainable choice).

INDIAN-SPICED SALMON
Ingredients
1 1/2 pounds salmon fillets
1 teaspoon olive oil
2 teaspoons brown sugar
1/2 teaspoon curry powder
1/2 teaspoon kosher salt
To Make
Preheat the broiler. Line a baking pan with aluminum foil, and set the rack about 4 inches from the heating source. Cut the salmon into 4 serving-size pieces. Pour the olive oil in a small bowl or dish and, using a pastry brush, brush it over the fish. In a small bowl, combine the brown sugar, curry powder, and salt and rub it evenly over the fillets. Broil the fish for about 12 to 14 minutes, without flipping it, until it is browned on top and cooked through, and flakes easily in the thickest part of a fillet. Watch it carefully so it doesn’t burn, and lower rack if it is browning too quickly before the inside is cooked through. Serves 4.

If your kid loves bacon…try Redfish Bites.
I credit this recipe to Captain Dave Chatham, a friend of the family who runs a fishing charter out of the southwest Florida town where my parents have a house. Dave knows how to catch and prepare almost any type of fish, and this is a favorite of adults and kids alike. (If you can’t find redfish, any type of firm, flaky white fish, like red snapper, trout or even tilapia, will work.)

REDFISH BITES
Ingredients
1 cup Italian dressing
1 pound redfish, red snapper, trout, or tilapia
1/2 pound bacon
1/4 teaspoon salt
Pinch of pepper
1/4 cup favorite barbecue sauce
To Make
Cut fish into 2 inch cubes. Pour dressing in a plastic bag or shallow pan, and marinate the fish for 15-20 minutes. Preheat grill to low-medium heat, or oven on low-medium broil. Remove fish from marinade and salt and pepper the cubes evenly. Slice bacon pieces into halves or thirds (depending on how long the slices are). Wrap bacon around fish, folding pieces that are on the thin side, smoothing ends of bacon to “stick” to other side. If broiling, line cookie sheet with foil and place wrapped fish pieces on it, and place on rack at least 4-5 inches below heat source. If grilling, secure wrapped fish with toothpicks (soaked in water for 10 minutes so they don’t burn) and place directly on grill. Cook in oven or grill for 5 minutes, flipping once. Brush fish pieces with barbecue sauce and cook for 3-5 more minutes, or until fish is cooked through and bacon is browned. Serves 4.

Kids’ Nutrition Buzzwords—Decoded!

October 29, 2014 by Kelley Leave a Comment

Feel like you’re spending a lot of time reading in the supermarket lately?

And I’m not talking about the magazines in the checkout line. I mean the food: Beyond the produce aisle, it seems that almost every package is festooned with a health claim—or in the case of certain kids-oriented products, perhaps six or seven of them. Who knew a bunny-shaped cracker could be so complex?

I’m not imagining things: A 2010 study led by the USDA found that 71 percent of products marketed to children had nutrition-specific marketing—and yet, of those, more than half (59%) were high in saturated fat, sodium, and/or sugar content. Even more recent research, out of the University of Houston, showed that people assume foods with health-centric marketing buzzwords on their packaging (like cherry-flavored soda “with antioxidants”) are good for you, regardless of their actual nutritional value. Clearly, there’s a disconnect between what’s being sold to parents and what we think we’re buying.

As I’ve said before, I’m not “above” many foods; my personal philosophy (developed from years of health reporting and a perpetual quest for balance in parenting) is that the processed, sweet, and salty foods that dominate the middle aisles need not be eliminated from the table completely, but allowed in moderation. I do think it’s important to always understand what we’re buying into, however. Unfortunately, given the food industry’s increasing penchant for smoke-and-mirrors health marketing, that takes some detective work. Hence, more time squinting at boxes in the grocery store than you’d probably like (particularly if you have a small, impatient, and hungry child seated in your shopping cart).

I recently took a spin around our local supermarket to get a sense of what health claims tend to dominate the kids’ food aisles in particular. I snapped some photos of labels that came up again and again, and made a chart that breaks down the meaning and value of some of the most common nutritional buzzwords. Arm yourself with this buzzword decoder next grocery-shopping day—you just might find yourself shopping more healthfully, and spending less money, as a result.

Super-Healthy Cookies

October 22, 2014 by Kelley Leave a Comment

Typically, when I’m craving a cookie, I want a cookie, and health considerations aren’t top of mind. But every once in awhile I come across a delicious treat that just so happens to be wholesome, too. That’s what happened when my friend Sue recently brought over a plate of homemade cookies when she was picking up her son from a playdate at my house.

“They’re made of dates?” I asked, when she presented them to me. They tasted sort of like a Kind bar, but softer, sweeter, and better, with chocolate chips, flax seeds, and macadamia nuts studded throughout. I ate three and asked for the recipe, which originated at detoxinista.com (just typing that makes me feel even more virtuous about enjoying them).

Truth be told, my family is divided on these treats. My youngest son gobbled up two and asked for a third, my middle son was so-so, and my oldest and pickiest son begged off even trying them. My feeling is that if the kids like them, there are less for me, so this is one case where I am frankly ambivalent about their snacking adventurousness (or lack thereof). Let them eat cake; I will enjoy my super-healthy cookies, with my morning coffee or as a mid-afternoon pick-me-up on the way to pickup. I recommend making a double batch and freezing them, since they defrost on the counter in no time. Thanks, Sue!

Super-Healthy Cookies

Ingredients

(Recipe courtesy of detoxinista.com)
1 1/2 cups nuts (I like walnuts or macadamia nuts)
1 cup (10-12) medjool dates
1/4 teaspoon salt (omit if you use salted nuts)
1/2 baking soda
1 teaspoon vanilla extract
1 "flax egg" (1 tablespoon ground flax seeds mixed with 3 tablespoons water)
1/2 cup chocolate chips

Instructions

Preheat oven to 350.
In a food processor, mix the dates and nuts until it looks crumbly. Add salt (if using), baking soda, vanilla, and flax egg and pulse again.

Add chocolate chips and pulse once to combine.
Spoon batter to make 12 cookies on a nonstick or parchment lined baking sheet. Slightly flatten each ball of dough with your hand. (Wet hands to prevent sticking.) Bake for 12 minutes or until edges are just slightly golden (don't over bake.)

https://www.happyhealthykids.com/super-healthy-cookies/

How Important is Cow’s Milk for Kids?

October 21, 2014 by Kelley 2 Comments

Got milk? Maybe not, if you’re on trend with the latest federal data. What used to be an automatic addition to families’ weekly shopping list is being replaced by a widening array of dairy alternatives, such as soy, almond, rice, and hemp milks. Other parents are ditching the idea of milk altogether and just sticking to water, juices and other drinks. Since 1975, cow’s milk consumption has dropped 25 percent.

The problem: Kids who don’t drink cow’s milk often lose out on certain key nutrients, particularly vitamin D. Canadian researchers report that children who drink milk alternatives are twice as likely to have low levels of the vitamin, which is crucial for healthy bone development. (When vitamin D levels are low in our bodies, we’re unable to absorb bone-building calcium.) Five years ago, the American Academy of Pediatrics doubled its recommended daily intake of vitamin D for children from 200 IUs to 400 IUs. Virtually all cow’s milk sold in the U.S. contains D3, an animal-derived form of the vitamin that the body seems to absorb particularly well, and 3-4 cups will supply a child with his recommended 4oo IUs for the day. Many, but not all, alternative milks are fortified, and when they are, it’s usually with plant-dervied D2, which most experts believe to be a less potent source of the vitamin.

Most kids get a healthy dose of vitamin D during the spring and summer if their arms and legs are regularly exposed to the sun. But from now through March, sun-dervied D is in short supply in much of the U.S., meaning children in the northern half of the country must get their daily D through their diets. Kids can get some of the vitamin through fortified orange juices, cereals, yogurt, cheese and eggs, though those food sources rarely measure up to cow’s milk when it comes to the amount of D per serving. What does: fatty fish. Salmon, tuna, and mackerel contain as much or more vitamin D—the potent D3 kind, no less—per serving than milk. But these fish aren’t on kids’ menus for a reason. Milk is considered to be the “best” form of vitamin D mainly because most kids are happy to consume it; if they don’t or can’t, it’s tough to find an alternative children will get enough of.

If your child doesn’t drink a few glasses of D-fortified milk everyday and isn’t able to get enough vitamin D through the foods above, there is a solution: supplements. Yes, they are an added cost, and hard to remember to dispense in the chaos of a morning, but they can be an important investment, particularly now, when the leaves are starting to turn and the sun goes into hiding for several months. The supplement-review company Consumer Lab has rated Carlson Super Daily D3 400 IU for Kids highly. They are liquid, tasteless drops, so they should go down easy (or easily snuck into food or a drink). It’s $13 for 10 ml, and since only a drop or two is a daily dose for a child, the bottle will last awhile. (If your child already drinks fortified milk, be sure to consult your doctor before using a supplement, since there is a thing as too much vitamin D, points out HHK adviser Dana White, R.D. A blood test can confirm whether your child is getting adequate amounts.)

Also, if you have any recipes that have turned your kids into salmon or tuna lovers, please share below or here. I’m working on a post about helping kids like fish—many parents’ nutritional white whale—so your recipe could make it into an upcoming piece on the site.

photo credit: Hades2K via Photopin, cc license

Best Easy Applesauce—Six Ways

October 11, 2014 by Kelley 1 Comment

We all have certain foods we like to have on hand. Applesauce is one of mine. It serves as an easy snack, a quick side dish, sweet condiment, and a healthy filler for any number of baked goods. In the fall, I like to make it myself. Yes, I realize there are entire grocery store aisles devoted to applesauce these days, and the whole idea of making homemade applesauce calls to mind Diane Keaton’s overzealous sauce-making scenes in Baby Boom (a self-conscious attempt to get all “country” and “homey” as the leaves turn.) But: The whole process is so simple and kid-centric, and the results are more bright, fresh, and delicious than you’ll ever get in those plastic cups that sit on the supermarket shelves.

Ideally, applesauce making starts at a pick-it-yourself orchard, between late August and early November. More than half of the U.S. states—mostly in the Northeast, Mid-Atlantic, Mid-West, and Pacific Northwest—have apple growing climates, and the varieties that are ripe to pick depend on the month. To find a great U-Pick place, check out this site. http://www.pickyourown.org/index.htm#states. Alternatively, hit up a farmer’s market or grocery store—apples are plentiful from now through the early winter, and if you keep them cold in the ‘fridge or in the garage or a cellar, they’ll stay fresh for months.

While most applesauce experts favor a “tender-tart” variety for sauce-making—Macintosh, Cortland, and Macoun—I usually just use what I have around. But I do mix two different kinds in a batch. They’ll soften at different rates in your cooking pot, adding two different tastes and slightly different textures to the sauce.

Just in case you can’t shake the idea of applesauce as baby food, here are some sauce uses:

1. Substitute for oil in baked goods to reduce fat and add vitamin C. My favorite use is in boxed gingerbread mix.

2. Toasted-nut applesauce: (The best fall/winter breakfast or afternoon snack (with a cup of coffee or tea.) Toast a handful of walnuts, pecans, or hazelnuts in an oven or toaster oven at 375 for a few minutes. Sprinkle warmed nuts on warm or room temperature applesauce.

3. Make acorn squash special (my mom Cindy’s recipe and my absolute favorite veggie dish growing up): Split squash lengthwise, scoop out seeds, and put both halves face-down on cookie sheet and bake at 400 for 30 minutes. Turn right side up and cook for 15-20 minutes more, until lightly browned and fork tender. Put spoonful of applesauce, a pat of butter, and a tablespoon of brown sugar in each half.

4. Spoon onto plain, salt-seasoned, pan- or oven-roasted pork tenderloin medallions or chicken.

5. Stir into vanilla pudding or yogurt.

6. Dollop on pancakes or waffles. Add a sprinkle of cinnamon-sugar on top.

Best Easy Applesauce

Prep Time: 15 minutes

Cook Time: 25 minutes

Total Time: 35 minutes

Yield: 10-12 servings

Best Easy Applesauce

Ingredients

3 pounds (nine small, or 6 medium-large) apples
1 cup apple cider (juice or water works ok too)
Half of a lemon
1 teaspoon cinnamon
2-3 Tablespoons brown sugar

Instructions

Peel, core, and slice apples into eighths.
Add apples and liquid into a large stockpot or Dutch Oven.
Bring to a boil, and then reduce to low. Cook for about 20 minutes, or until apples are easy to mash with a fork.

Remove from heat, and stir in juice from half a lemon, cinnamon and brown sugar.
In two batches, if necessary, puree until desired consistency in food processor. We like it smooth.

If desired, store into reusable plastic cups, which are great for packing in lunches or outings. I love the size and sturdiness of these Glad containers, which come in a pack of 8.

https://www.happyhealthykids.com/best-easy-applesauce/