Health and Nutrition for Your Kids

Fiber Facts

2009-01-29T18:00:00.000-08:00

Fiber is a complex carbohydrate. It is the structural part of plans and is therefore found in plant-derived foods. Examples include vegetables, fruits, grains, and legumes. Fibers take longer to digest than other carbohydrates, which helps give that "full" feeling a little longer than low-fiber foods. High fiber foods also tend to be low in fat, which is also beneficial. Adequate fiber intake has been associated with a decrease in risk for heart disease, cancer, and diabetes.

Recommended daily fiber intakes for kids are:
Ages 1-3 years: 19 gram/day
Ages 4-6 years: 25 grams/day
Ages 9-13 years: 26-31 grams/day
Ages 14-18 years: 29-38 grams/day

These recommendations can take some effort to achieve, but it is possible. When increasing fiber intake, it's best to do it slowly so as not to upset the gastrointestinal tract. It's also a good idea to increase fluid intake as you increase fiber intake and to choose a variety of sources of fiber.

Take a look at your child's diet and see if they could use some extra fiber! Then slowly start adding more high fiber foods to their plates. Even simple changes like switching to whole wheat bread or brown rice can help quite a bit!

Product Review: Buitoni Whole Wheat Refrigerated Pasta

2009-01-23T18:00:00.000-08:00

I realize this is my second post on a pasta product, but what can I say? Italian food is good and it's always nice to find one that's good for you, too!

Buitoni is a brand that carries refrigerated pastas and pasta sauces. I've only tried the pastas, but I've liked what I found! They have a 100% whole wheat version of their Three Cheese Tortellini and their Four Cheese Ravioli. I have tried both and they are great! They also have a Light Four Cheese Ravioli, which I have not tried yet, but the nutrition facts look good.

The 100% whole wheat products break down like this:

Three Cheese Tortellini (1 cup)

340 calories

11 grams fat (>50% healthy fat, 0 grams trans fat)

16 grams protein

8 grams fiber - awesome!!! You can't even find that much in a high fiber cereal!

Four Cheese Ravioli (1 1/4 cup)

320 calories

11 grams fat (~50% healthy fat, 0 grams trans fat)

15 grams protein

5 grams fiber - although not as high as the tortellini, still very good!

I have found it at my local grocery store here in Texas (HEB for you Texans), but their website has a locator tool you can use to find where it's sold near you. Give it a try!

Water, Water, Everywhere

2009-01-14T18:00:00.000-08:00

Did you know that water makes up 60% of an adult's body and an even higher percentage of a child's body? It is used by every cell in the body and can't be stored, so we have to make sure we replace it each day. The amount of water someone needs depends on his/her age, weight, activity level, overall state of health and climate.

Did you also know that by the time you sense thirst, you may already be dehydrated? This is especially important to consider in children who may not want to stop playing long enough to drink something or who may not notice thirst.

So, how much water does a child need? Well, unfortunately, there's not an exact answer to this. Children should have fluids during meals and snack times and obviously when they're thirsty. Keep in mind that during hot weather or high physical activity times, your child may need more water than normal. A good way to know if your child is getting enough fluid is if they are sweating and urinating normally. If properly hydrated, urine should be a pale yellow color. Also, a child younger than 6 months of age does not need water in addition to breastmilk or formula unless there are unusual circumstances for which your pediatrician should be consulted.

Keep in mind that water is found in many sources, including foods and other beverages. For example, milk and juice are ok to count for part of a day's fluid intake. Beverages with caffeine, however, don't count as fluid intake because they actually cause the body to lose more water. Some foods also contain a high amount of fluid. Strawberries, watermelon, lettuce, cabbage, celery, spinach and broccoli are about 90-99% water. Yogurt, apples, grapes, oranges, and carrots are 80-89% water.

So, your child's fluid intake doesn't have to come from just water alone. A good diet will include various sources of water.

Kid-friendly Recipe: "Disappearing Zucchini Muffins"

2009-01-06T18:00:00.000-08:00

"Disappearing Zucchini Muffins"

Prep time: 30 minutes

What you need:
1½ cups shredded zucchini (about 2 small)
2 cups whole-grain pancake or biscuit mix
1 teaspoon cinnamon
1 teaspoon allspice
2 eggs
¾ cup brown sugar
¼ cup unsweetened applesauce
2 teaspoon fresh lemon juice
powdered sugar (enough to dust the muffins)
*Note: You don't have to peel the zucchini before shredding it for this recipe. It won't affect the taste and the peel will provide some extra fiber.

Equipment and supplies:
oven
bowls — one large, one medium
grater — a plastic grater is safest for kids
measuring cups and spoons
muffin tin and paper liners

What to do:
1. Wash zucchini and remove ends.
2. Shred zucchini using largest holes on grater.
3. Place grated zucchini on paper towels and squeeze to remove water.
4. Measure 1½ cups of squeezed-dry zucchini.
5. Preheat oven to 375° Fahrenheit.
6. Line a 12-cup muffin tin with paper liners.
7. In a large bowl, mix whole-grain pancake mix (or biscuit mix) with spices.
8. In a separate bowl, whisk together eggs, brown sugar, applesauce, and lemon juice.
9. Fold the egg-sugar mixture and shredded zucchini into the pancake-spice mixture; do not overmix.
10. Fill each muffin cup 2/3 full with batter. Bake 10–15 minutes or until golden.
Remove muffins from tin and cool on a wire rack. Sprinkle muffins with a dusting of powdered sugar.

Yield: About a dozen muffins

Nutrition Facts:
149 calories, 1.1 grams fat, 30.6 grams carbohydrates, 4.6 grams protein

*Recipe from this website

In The News: "Exercise Improves Kids' Academics"

2009-01-01T18:00:00.000-08:00

The benefits of exercise for our heart, muscles, and lungs is well-known. A recent article on LiveScience.com highlights a study showing the benefits of exercise on our brains. The California Department of Education (CDE) looked at fitness scores and test scores of kids to see if a correlation existed. Their study results indicated that "kids who were deemed fit (by a standard test of aerobic capacity, BMI (body mass index), abdominal strength, trunk strength, upper body strength and overall flexibility) scored twice as well on academic tests as those that were unfit." Scored twice as well! That's pretty impressive! Even when they accounted for socio-economic status among the kids, they found this same positive correlation between the two scores. A professor at the University of Illinios found these same results when testing kids from his state and was even able to pinpoint BMI and aerobic capacity as the most influential factors on higher test scores.

The article does point out something important, however: exercise won't make a child ace all of his or her tests or get straight A's. What it will do, though, is increase the brain's activity in the area of the brain that controls the rest of the brain's functions and will help optimize your child's ability to learn. Sounds good to me!

How to Add Calories to your Child's Diet

2008-12-29T18:00:00.000-08:00

Yes, you read the title right - it says how to add calories to your child's diet. I realize in a world with an obesity epidemic, this isn't necessarily a common topic. However, I'm often surprised by the number of kids I see who have difficulty gaining weight to keep up with their height. That's the key - your child's weight and height percentiles on the growth chart should be pretty close to the same if they are growing proportionately. If you're not sure about where your child is on a growth chart, ask your child's pediatrician, or download your own from the Center for Disease Control (CDC). So, what should you do if your child needs a little help packing on some pounds? Well, it may depend on a couple of things:

Is your child a "picky eater"? If so, I would recommend trying some of the behavioral techniques described in one or both of Ellyn Satter's books I have reviewed previously. Sometimes it's just a matter of standing firm so as not to find yourself becoming a short-order cook. If you think it goes beyond that, and there are very few foods your child will eat, discuss with your child's pediatrician about whether some type of food aversion needs to be ruled out (i.e. child is averse to certain textures, colors, smells, etc. of foods).

Does your child eat well but just doesn't seem to be able to eat enough to meet his or her nutritional needs? This is where adding things to their current diet comes in. The point here is not to abandon all healthy foods and go for junk. The point is to add things to the healthy foods or use healthy foods more creatively to provide more intake (or more balanced intake). The other important thing to note is that you may not need to do this forever, maybe just for a short while. Here are some ideas on how to add calories:

Is your child a toddler between the ages of 1 and 2 years? Then keep in mind that this age group has high fat needs. It's expected that fat will make up about 35-40% of their calories. Feel free, though, to aim for these goals with healthy fats like those in bean spreads, olive oil, olives, avocados, or mayonnaise.

**If your child has a condition that affects their ability to gain weight or limits the foods they can eat, consult your child's pediatrician before making any of the changes recommended here. These suggestions are based on a child with no food restrictions and no health issues. If your child has significant problems gaining weight, discuss this with your child's pediatrician to rule out any possible causes not accounted for here.

Facts Behind the Ad: Confused About Corn Syrup?

2008-12-23T18:00:00.000-08:00

If you are, you're probably not alone. For quite some time, high fructose corn syrup, HFCS, has been labeled as an unnecessary, "empty calorie" ingredient (one that provides calories but no nutritional value) in many beverages and other various (and numerous) food products. However, you might have seen the recent commercials by the Corn Refiners Association advertising high fructose corn syrup as being nutrionally equal to table sugar. Here's the problem: that's only partly true. (And yes, this is where my soap box comes out. My jaw dropped to the floor when I saw the commercial for the first time a month or two ago.)

The Center for Science in the Public Interest (CSPI) describes these ads as "slick" and "deceptive." Their statement also describes the process by which high fructose corn syrup is made: cornstarch is broken down into glucose and other forms of glucose using chemicals or enzymes, some of which is then broken down into fructose with enzymes. So, the end results are glucose and fructose, which are equal to table sugar (sucrose) in calories and carbohydrate content. However, these molecules are not equal to table sugar in the fact that they are not natural because of the way they were derived. In other words, high fructose corn syrup does not exist in nature, whereas table sugar does (with some refining, of course).

So, what does all this mean? My recommendations are still that any sugar-sweetened or HFCS -sweetened beverages should not be consumed very often by children or adults, and both sweeteners contribute to the overweight trends in the U.S. (among other things). I just wanted you to be educated on the facts behind the ad, as food-related marketing often causes confusion due to deceiving messages. Fortunately, CSPI reported that the Corn Refiners Association stopped using this deceptive language on their ads following the initial one, likely due to pressure from organizations like the American Dietitian Association and CSPI.

If you ever have questions about nutrition information in an ad you see or hear, feel free to email it to me, and I'll post a Facts Behind the Ad piece on it.

Christmas Recipe: "Banana Pancake Snowman"

2008-12-19T18:00:00.000-08:00

These would be fun on Christmas morning!

What you will need:
1 cup complete buttermilk pancake mix
3/4 cup water
1/3 cup mashed ripe banana
14 pretzel sticks
1/2 cup raisins or dried cranberries
1 tsp. powdered sugar

Directions:
1. In a small bowl, stir the pancake mix, water, and banana just until moistened.
2. Using a 1/4-cup measuring cup, drop batter in 3 graduated sizes onto a greased hot griddle. Turn when bubbles form on top. Cook until the second side is golden brown.
3. Arrange snowmen on plates. For arms, push pretzels into bodies of snowmen. Add eyes, noses, and buttons as desired with raisins or cranberries. Sprinkle with powdered sugar (snow!).

Nutrition Facts (per snowman):
143 calories
27 grams carbohydrate (with 2 grams fiber)
4 grams fat
2 grams protein

Enjoy!
*Recipe source: Taste of Home, Dec 08/Jan 09 issue

Calcium: An "Essential" Part of Your Child's Diet

2008-12-17T18:00:00.000-08:00

Calcium (Ca) is known as an "essential" element because the body cannot make it - our diets have to supply it. This is important because calcium is also known for being the most abundant mineral in the body and is critical for bone and teeth formation and strength. It is also involved in muscle contraction, sending messages through our nerves, expanding and contracting blood vessels and a variety of other everyday functions our body does.

Many parents ask me how much calcium their child needs. The following are the recommendations based on the Daily Recommended Intakes published by the Institute of Medicine:

Infants (0-6 months) - 210 mg/day
Infants (7-12 months) - 270 mg/day
Children (0-3 years) - 500 mg/day
Children (4-8 years) - 800 mg/day
Adolescents (9-18 years) - 1300 mg/day
Adults (18+years) - 1000-1200 mg/day (depending on age and gender)

In the U.S., dairy products are our biggest source of calcium. Other sources may include dark green vegetables, Ca-fortified orange juice, and Ca-fortified cereals. Here are some common Ca sources and the amount they contain (may vary some by brand):

Milk (8oz cup) - 291 mg
Cheese (1 oz) - 200 mg
Yogurt (8oz cup) - 419 mg
Spinach (1/2 cup) - 138 mg
Cheerios (1 cup) - 107 mg
Total cereal (1 cup) - 750 mg (wow!)
Ca-fortified orange juice (6 oz) - 210-260 mg
Tofu, firm (1/2 cup) - 204 mg
Tofu, soft (1/2 cup) - 138 mg
Cottage cheese (1 cup ) - 138 mg

If your child (or you!) doesn't eat enough of these foods, you can also use a calcium supplement or a multivitamin that contains calcium. Although too much calcium is often hard for people to get, it is recommended not to consume more than 2,500 mg daily.

Christmas Recipe: "O Christmas Treat Pizza"

2008-12-12T18:00:00.000-08:00

This cute, tasty treat will need quite a bit of adult assistance, but kids can help with the toppings!

What you will need:
1 package frozen, chopped spinach
Yellow, red, and orange bell peppers
Olive oil
Cornmeal
Pizza dough for one 12-inch round pie
1 cup tomato sauce
1/4 to 1/3 cup grated Romano cheese
Feta cheese

Directions:
1. Heat oven to 450 degrees. Cook the spinach, drain, and press it to squeeze out excess liquid. Set aside.
2. Use tiny cookie cutters (or a knife) to shape circles and stars from the peppers. Set aside.
3. Coat a 12-inch pizza pan with olive oil, then sprinkle on the cornmeal. Roll the dough into a circle and place on the pan, pushing the edges to the rim.
4. Spread the tomato sauce on the dough and sprinkle on the grated Romano cheese. Top with the chopped spinach and then drizzle olive oil over the spinach. Sprinkle the crumbled feta over the spinach and arrange the pepper circles.
5. Bake for about 20 minutes, or until the bottom of the crust is browned. Cut the pizza into triangular slices and then trim the crust to form a trunk. Finally, top each slice with a yellow star. Makes one 12-inch pizza.

Nutrition Facts (per slice, 1/8 of pizza):
73 calories
2.1 grams fat
10.5 grams carbohydrate
3.9 grams protein

YUM!
*recipe from this website

Cookbook review: Nutrition in the Kitchen

2008-12-08T18:00:00.000-08:00

This a cookbook that you can actually just download instead of buying it somewhere! This cookbook was developed by the Healthy Weight Program at the Children's Hospital of Philadelphia. They have tested the recipes with kids and families and include nutrition facts for each recipe! You can download the whole cookbook or just the section you're interested in. Recipe categories include: appetizers, main dishes, side dishes, desserts, snacks, and beverages. Click here to download it! Feel free to leave comments on this post to let others know what you think about it.

Christmas recipe: Holiday Cucumber Cups

2008-12-04T18:00:00.000-08:00

This red and green holiday snack combines flavor and fun!

What you will need:

6 medium cucumbers
1 (8-ounce) container red pepper hummus
1(8-ounce) container lemon hummus
Chopped chives for garnish

Directions:

1. Create decorative stripes on the sides of the cucumbers using a vegetable peeler (for wide stripes) or a citrus zester (for thin stripes). We did a combo of the two, as shown above.

2. Cut the cucumbers crosswise into 3/4-inch-thick rounds. Using a teaspoon or melon baller, scoop out the seeds to form a well, about 1/3 inch deep, in each slice. (A great job for kids!)

3. Spoon about 1/2 tablespoon of the red pepper hummus into the wells of half of the cucumber cups, mounding it slightly. (For a fancier look, use a pastry bag fitted with a large star tip and pipe in the filling.) Repeat the process with the lemon hummus and the remaining cups.

4. Sprinkle all with chopped chives. Serves 20 (makes about 64 cups).

Nutrition Facts (per "cup"):

16 calories, 0.7 grams fat, 1.9 grams carbohydrate, 0.8 grams protein

Enjoy!

What's in Your Kid's Cup?

2008-12-02T18:00:00.000-08:00

It's interesting how little attention we pay to the amount of calories and sugar we consume from beverages. Liquid calories go down so easily and don't always affect hunger, so they often get overlooked. For many toddlers, they prefer to drink their calories because that's what they were used to as an infant, and it can affect their hunger, so limiting liquid calories may promote more solid food intake. Some liquids, like milk, are nutritious and a good part of a child's diet, but the amount consumed may be more than necessary. The table below offers information on how much calories and sugar are in various beverages and their recommended daily intake. I'm also including the primary sugar source in the beverage. Lactose and fructose are natural sugars found in milk and fruits, respectively, whereas sucrose is like table sugar.

*i.e. Kool-aid, Capri Sun, Sunny D

It's important to think about how much of these beverages with "empty calories"(meaning calories that don't provide any nutritional value) your child is consuming. Try implementing a rule of only water or milk with meals to reduce intake of other beverages. If your child tends to prefer liquids over solids, offer only water with their food and save beverages with calories until after their meal is finished. Then they will be more likely to fill up on the nutritious food you're serving them!

Book Review: "How to Get Your Kid to Eat...But Not Too Much." by Ellyn Satter

2008-11-28T18:00:00.000-08:00

Click here for buying info.

You might remember this author, Ellyn Satter, from a previous book review I did on her book Child of Mine: Feeding and Growing with Good Sense. In her book, How To Get Your Kid To Eat...But Not Too Much her approach to child nutrition and eating behaviors is much the same. However, this book address children from birth to adolescence and addresses how to prevent food fights, the negative impact of pressure at mealtimes, and has a whole section on special feeding problems. This section explores children who grow poorly as well as children who grow a little more than they need to and how to help both populations. It also addresses eating disorders and feeding children with special needs.

Once again, her chapters are set up in a very user-friendly fashion in that you can flip to the table of contents and not only find what page that chapter is on, but also what subtopics are included in each chapter. In this way, it is easy to read what you need from this book as you need it rather than having to read it cover to cover to learn something (important for busy moms!).

In a world where so much emphasis is being placed on childhood eating behaviors and with the media providing a million different conflicting suggestions, I urge you to check out this book, or Ellyn Satter herself, because I believe her philosophy on this is right on the money. Every parent means well with their children, but let this book show you how sometimes exerting less control will get you (and more importantly, your child) further.

Keep your kids moving!

2008-11-25T18:00:00.000-08:00

With the holidays (and the treats that go with them) upon us, I thought this was a great time to talk about exercise for your kids. Children of all ages need some form of physical activity. When you have a mobile infant or toddler, that's usually not hard to accomplish! As kids get more interested in TV, movies, computer games, and video games though, the amount of time that they are physically active decreases. For some, the decrease is quite dramatic. This unfortunately sets them up for an increased risk for becoming overweight and establishes unhealthy behaviors early on that they will battle through adulthood.

According to recommendations from the Dietary Guidelines for Americans 2005, children and adolescents should be physically active for at least 60 minutes on most, if not all, days of the week. Is your child that active?

Here are some ideas for increasing your child's physical activity while still keeping it fun for them (and you!):

Walk or ride bikes with your children to school or community events that are nearby.
Take a family walk around the neighborhood after dinner.
Go to a local park for a change of scenery.
Find playgroups that tend to have more physically active events.
Play a game of tag, red light/green light, or Simon says (with an emphasis on movement).
On days when the weather isn't the greatest, turn on some music in the house and have a dance party.
Encourage your child to participate in a community sport or dance team.
Join a local YMCA.
Check out sites through the CDC or US DHHS for more ideas.

Promoting exercise now will not only benefit your child's health (and sleep habits!) and establish healthy behaviors that they will carry on into adulthood, but it will also create more opportunities for invaluable family memories. This holiday season as your family enjoys those familiar tasty treats, don't forget to make new traditions that include some fun physical activity as a family.

Kid-friendly snack recipes with fruits & veggies!

2008-11-21T18:00:00.000-08:00

Trees in a Broccoli Forest

"This fun recipe allows kids to be creative with their food."

What you will need:
2 carrots, peeled
3 cups broccoli florets
4 cherry tomatoes
3 Tbsp parsley leaves
Dipping Sauce:
1/4 cup plain non-fat yogurt
1/4 cup low-fat sour cream
2 teaspoons honey
2 teaspoons spicy brown mustard

Directions:
1. To prepare dipping sauce, combine yogurt, sour cream, honey, and mustard in a small bowl.
2. Hold carrots against cutting board and trim off ends. Cut each carrot in half, crosswise, then lengthwise to make four pieces. Arrange each plate by putting two carrot pieces side-by-side in the center. Arrange broccoli around the carrots forming a cluster. Arrange the tomatoes at the top of the plate.
3. Spoon dip around the base of carrots and sprinkle with parsley.
(Makes 4 servings.)

*Nutrition info per serving: Calories 73; Fat 1.5g; Carb 13g; Fiber 3g; Protein 4g

Fruity Breakfast Parfait

"Breakfast is an easy time to include fruits in a child’s diet. This easy breakfast parfait is as fun for kids to make as it is to eat!"

What you will need:
2 cups chopped fresh pineapple
1 cup frozen raspberries, thawed
1 cup low-fat vanilla yogurt
1 firm, medium banana, peeled and sliced
1/3 cup chopped dates
1/4 cup sliced almonds, toasted

Directions:
1. In glasses, layer pineapple, raspberries, yogurt, banana, and dates.
2. Sprinkle the top with almonds.
(Makes 4 servings.)

*Nutrition info per serving: Calories 207; Fat 4.2g; Carb 41g; Fiber 5g; Protein 5.6g

Carrot and Raisin Sunshine Salad

"This salad is colorful and provides kids with many important nutrients, including vitamin A. It makes a good snack, side dish, or dessert."

What you will need:
1 pound carrots (5-6) peeled and shredded
1/2 cup raisins
1 carton (8oz) low-fat vanilla yogurt
4 to 6 iceberg lettuce leaves

Directions:
1. Mix all ingredients together except lettuce leaves in a mixing bowl. Cover with plastic wrap and refrigerate for 15 minutes.
2. Toss again before serving. Serve on lettuce leaves.
(Makes 4 to 6 servings.)

*Nutrition info per serving: Calories 126; Fat 1g; Carb 28g; Fiber 3g; Protein 4g

*All recipes from http://www.fruitsandveggiesmatter.gov/downloads/kids_fv_tips.pdf.

Is your child eating enough fruits and vegetables?

2008-11-19T18:00:00.000-08:00

The Center for Disease Control (CDC) has a great website with a tool to help you calculate how many fruits and vegetables you need based on age, gender, and activity level (much like the My Pyramid website). Eating more fruits and vegetables has been associated with reducing risk for developing chronic diseases like stroke, type 2 diabetes, some types of cancer, and heart disease. They also provides vitamins and minerals without adding a lot of calories to our diets. The website also provides tools for adding fruits or veggies to recipes or to analyze your plate.

Getting kids to eat fruits and vegetables sometimes requires some creativity. You can:

Pick a fruit or vegetable of the month to teach your child about. The website I mentioned above does this, so you can use it for ideas. Talk to them about the food's color, taste, texture, etc. Help them explore it and they may become more interested in trying it.
Let your child pick out the vegetable you are going to have with dinner. They will be more likely to want it if they have been the one to pick it out or help prepare it.
Have them available and ready-to-eat. Keep carrots or celery cut up in the fridge. Have fruits and vegetables ready for a snack when your child gets hungry. For older children, sometimes just having a bowl of fruit in the kitchen and fruits and vegetables that are easy to see in the fridge might entice them to pick that for their snack.
Hide it! Mix some cooked zucchini into your marinara sauce or you may even want to use some ideas from the Deceptively Delicious cookbook I reviewed on the blog this month.
Pick a fun, child-friendly snack recipe that includes fruits and/or veggies. I will be posting some snack ideas later this week you might want to try. Again, helping to prepare something makes your child more motivated to eat it!

I like identifying the colors of fruits and vegetables with kids and teaching them that different colors means different vitamins that our body needs. Then I encourage them to have a "rainbow" on their plate or throughout the week, eating fruits and vegetables of different colors. Click here for great kid-friendly activity pages on this topic. You should then be able to click on the page numbers to download the pages you want to print out yourself. Get those fruits & veggies in!

New Vitamin D Recommendations for Kids

2008-11-11T18:00:00.000-08:00

Vitamin D is also known as the "sunshine vitamin." That's because we get most of our vitamin D from being in the sun, or at least we used to. Many factors have changed that fact, including being outside less, the extent of air pollution, and the increased use of sunscreens to prevent skin cancers. So, the American Academy of Pediatrics issued a new report this month on the benefits of vitamin D and risks of deficiency.

The new recommendations are for all infants, children, and adolescents to have at least 400 international units (IU) vitamin D daily. Infants who are exclusively breastfed or who consume less than 32 ounces of infant formula daily should have a multivitamin or vitamin D supplement that has 400 IU vitamin D daily within the first few days of life and continue through childhood. There are several liquid multivitamin options available over-the-counter that contain 400 IU vitamin D per milliliter (mL or cc) of liquid. For kids of an age who can swallow gelcaps, multiple brands of vitamin D are available over-the-counter in softgel form. These should be given to children and adolescents who are not meeting this recommended intake of vitamin D from vitamin D-fortified milk (contains 100IU per 8oz cup) or other vitamin D-fortified foods (cereals, egg yolk, canned sardines).

The benefits of vitamin D listed in the report include new evidence of a potential role in immunity, reducing risk of some autoimmune disorders, and reducing risk of some cancers and type 2 diabetes mellitus. Vitamin D also plays a critical role in bone formation and assists the body in absorbing calcium appropriately. These new recommendations were made as an effort to reduce vitamin D deficiency for children and as they age into adulthood as well.

Cookbook Review: Deceptively Delicious

2008-11-06T18:00:00.000-08:00

Click here for buying info.

You likely heard about this cookbook, Deceptively Delicious, in the media when it came out, mainly because it was written by Jessica Seinfeld, Jerry Seinfeld's wife. The main idea of the cookbook is to sneak pureed fruits or vegetables into various dishes that might not otherwise contain them to get her children and husband to eat more fruits and vegetables. The book offers good nutrition information and recommendations for healthy eating for children and adults alike as well as good information on establishing healthy eating behaviors with your kids without having the control battle at the dinner table. It has great recipes for a variety of occasions (breakfast, lunch/dinner, sides, desserts).

Her technique involves pureeing fruits and vegetables ahead of time and storing them in your fridge/freezer (depending on when you're going to use them). She describes the whole process step-by-step and although this seems fairly time-consuming, that's pretty much the only extra work needed in addition to the regular effort needed for the recipe itself. Although I would also recommend introducing fruits and vegetables as they are to your children so that they will become used to them, I also think her ideas are good in that they may be able to help your kids reach that 5-a-day goal of fruit and vegetable intake that they might not otherwise achieve.

Check it out for yourself!

New Milk Guidelines for Overweight Toddlers?

2008-11-03T18:00:00.000-08:00

More and more toddlers these days are overweight or at risk for becoming overweight. So, the American Academy of Pediatrics (AAP) released a report in July of this year with recommendations for lipid (fat in the blood) screening and heart health in children. One of the 7 recommendations listed in the report summary is that of using reduced-fat milk in place of whole milk for toddlers (12 months to 2 years) who are overweight or obese.

Although I think this new recommendation is applicable in several cases, I also think it's important that this is used only on a case-by-case basis and with the guidance of your child's pediatrician. Everything previously released by the AAP indicates nutriton needs for this age group of at least 35-40% of calories from fat to support adequate growth and brain development, most of which is obtained by drinking whole milk. Only after that 2-year mark was reduced-fat or low-fat milk recommended previously.

For that reason, I also feel that a child's overall nutrition and activity level should be examined to determine other ways to reduce the rate of weight gain in a child who is overweight or obese. Here are some examples:

Juice intake: Juice intake can add quite a bit of calories throughout the day. It can be nutritious, but the recommended daily consumption for a toddler is 4-6 ounces a day. Many children consume two to three times that amount or more each day.

Milk intake: Like juice, milk is an important diet ingredient, but a toddler should have no more than 16 ounces of milk per day. Children who consume more milk than they need are not challenged to progress to more solid food. In some cases, the amount of milk a toddler drinks may be more of a problem than the type of milk.

Sugar-filled drink intake: Toddlers shouldn't be given soda or Koolaid during the day and should be encouraged to drink water when they are thirsty. These sugar-filled beverages can be given on occasion but should not be part of a daily or weekly routine.

Physical activity level: Toddlers should be encouraged to play. A child who watches TV every afternoon will not form habits that will make them more active, increase energy output and help control weight and improve overall health as they grow.

Fast food intake: Children who consume a lot of fast food (or food prepared away from home in general) have extra fat in their diet. Limiting fast food can reduce the amount of fat your child eats to appropriate levels.

As mentioned previously, I think this recommendation is appropriate for a certain population of toddlers but should not be misconstrued as a general recommendation for children under 2 years of age. Examining these other aspects of a child's lifestyle may provide better insight into how to help them develop health habits early on.

The Candy Conundrum

2008-10-29T18:00:00.000-07:00

Halloween and candy go together like peanut butter and jelly. Odds are your little ghosts and goblins will be coming home with buckets of it! So you may be asking yourself: How much should I restrict my child's candy intake this Halloween? Well, my answer to this would be my answer to a lot of questions I get about kids and sweets: everything in moderation.

Our eating behaviors get skewed by labeling foods as "good" and "bad." Restricting a child's intake of sweets completely will only cause them to gorge themselves on it at a friends house (or grandma's!). There is a significant amount of research showing that restricting kids' intake can do more harm than good, causing things like overeating, disordered eating, and increased risk for being overweight. One particular study I thought was interesting had two groups of young children who all reported being full from lunch and were placed in a room with junk food and things to play with, where they were allowed to eat or play as much as they chose. The kids who were restricted from junk food at home spent more time eating than playing whereas the kids who had junk food in moderation at home only took a bite here or there, but mostly just played. It was obvious that the first group wanted to make sure they got as much of the good stuff as possible since they didn't know when they would see it again!

At the same time, of course, a peanut butter cup, m&m's and some sweet tarts don't exactly create a balanced meal. So, what's the answer? My answer is: Let them have a little, especially Halloween night during the festivities, while still providing them with healthy foods for the majority of their intake. Try out some of the healthy Halloween recipes I posted the last few weeks. Offer fun, appealing healthy food, and it might even win over the candy a time or two.

Happy Trick-or-treating!

Halloween Recipe: Tuna Spook Sandwiches

2008-10-27T18:00:00.000-07:00

Tuna Spook Sandwiches

What you will need:

1 (8oz) can light tuna canned in water, drained

2 Tbsp. light mayonnaise

1 celery stalk, diced

12 slices whole wheat bread

raisins

ghost-shaped cookie cutter

Directions:

Mix together tuna, mayonnaise, and celery. Cut the bread slices with a cookie cutter into the shape of a ghost. Spread 6 slices with the tuna mixture and cover each with a second slice of bread. Use the raisins to make the eyes on each sandwich. Serve with celery and carrot sticks.

Nutrition Facts (per sandwich):

198 calories

4.3 grams fat

23.6 grams carbohydrates

15.2 grams protein

These are great to serve Halloween night for a quick, healthy dinner before your little ghosts and goblins go trick-or-treating! Try different Halloween cookie cutter shapes for even more fun! Enjoy!

*Recipe adapted from this source.

Book Review: Child of Mine, Feeding with Love and Good Sense by Ellyn Satter

2008-10-23T18:00:00.000-07:00

Click here for buying info.

First of all, I love this author's philosophy on child nutrition in general. Ellyn Satter is a dietitian and social worker who has had many years of experience not only counseling families on nutrition and parenting but also as a mom and grandmother herself, and she shares her variety of experiences in this book. This book is packed with great, common sense nutrition information and parenting advice, addressing common behaviors among children when it comes to eating.

The other great thing about this book is that it's broken up into chapters and sections based on the age and topic. So if you're afraid you don't have the time to sit and read this cover to cover (who does?!), no worries - you can flip to whatever section is pertinent to you and your child at that time and come back to it again later for the next stage.

She covers topics such as division of responsibility in feeding (her mantra), feeding behaviors, breasfeeding, formula-feeding, and feeding based on stage of life for children ages 0-5 years. I highly recommend this book as a resource for anyone wanting to know more about how to help your child form healthy eating habits and behaviors!

Halloween recipe: Creepy Peepers

2008-10-20T18:00:00.000-07:00

Creepy Peepers

What you will need:
6 eggs
1 1/2 Tbsp light mayonnaise
1 tsp mustard
12 black olives

Directions:
1. Place an egg in a small saucepan and cover it with cold water. Bring it to a boil and cook for one minute, then turn off the heat. Cover and let sit for 12 minutes.
2. Drain the hot water and run cold water over the shell. Then peel the egg and slice it in half lengthwise.
3. Scoop out the yolk into a bowl and mash it with the mayonnaise, mustard, and a pinch of salt.
4. Spoon the mixture back into the egg white halves and top each with a ripe olive. Makes 12 "peepers."

Nutrition Facts (per "peeper"):
50 calories
3.8 grams fat (most of which is healthy unsaturated fat)
0.8 grams carbohydrates
3.3 grams protein

Yum!

The Caffeine Craze

2008-10-17T18:00:00.000-07:00

From Starbucks to an endless line of energy drinks, kids today are cosuming much more caffeine than they used to. In counseling kids regarding nutrition, I so often hear from parents that their child doesn't sleep much. Once I ask more questions about their daily food and drink intake, I find that these kids are getting a lot of caffeine during the day, which is likely the reason for their sleep problems (well, that, and lack of exercise, but that's a whole new topic!). Or, maybe your child sleeps just fine but runs around like a wild child all day or has trouble focusing on certain things...it may be the caffeine in his/her diet.

Caffeine is a stimulant that can cause high blood pressure, nervousness, tenseness, insomnia, restlessness, irritability, headaches, difficulty concentrating, and can increase reflux symptoms. One source I found said that caffeine can start having an effect in as little as 15 minutes and can continue affecting the body for up to 6 hours!

Here are some common sources of caffeine and their approximate amounts:

I think this is something that affects teens mostly, as coffee shops and energy drinks have gained tremendous popularity, but I also think a surprising number of young children are drinking too much caffeine, too. As you can see, sodas shouldn't be overlooked either! So, encourage your child to reach for milk or water first!

Product Review: Live Active Cottage Cheese

2008-10-15T18:00:00.000-07:00

In an effort to find an easy, healthy protein source to add to my breakfast each morning, I decided to try this product after a friend suggested it, and now I eat it 4-5 times a week! It comes in various container sizes, but I use the 4-oz containers because it's easy to throw in my bag to take to work and is the perfect serving size. I think the parent company is Kraft, but it's under the brands of Breakstone's or Knudsen's, depending on which part of the country you live in.

Each 4-oz container provides:

90 calories

2 grams fat

8 grams carbohydrate (with 3 grams fiber!)

10 grams protein (wow!)

The protein and fiber help keep me full longer so that I'm not hungry for lunch at 10:30, and the fiber and prebiotic cultures help my digestive system. I prefer the plain with some fresh fruit, but they also have it mixed with pineapple or mixed berry.

So, this could be an easy protein source for your kids that's easy to throw in their lunch box or include with their breakfast! Just don't forget to put an ice-pack in with it in the lunch box to keep it cold until they're ready to eat it.

Halloween Recipe: Cheesy Fingers

2008-10-13T18:00:00.000-07:00

Cheesy Fingers

What you will need:

Low fat mozzarella string cheese

Green bell pepper (or green olive if your child does not like bell peppers)

Fat free cream cheese

Directions:

1. Wearing plastic gloves or sandwich bags over your hands to keep the cheese as smudge-free as possible, use a paring knife (parents only) to cut each string in half and then carve a shallow area for a fingernail just below the rounded end of each half.

2. Mark the joint right below the nail as well as the knuckle joint by carving out tiny horizontal wedges of cheese, as pictured.

3. For the fingernails, slice a green bell pepper into 3/8-inch-wide strips (or slice a green olive in half). Set the strips skin side down on your work surface and trim the pulp so that it's about half as thick. Then cut the strips into ragged-topped nail shapes and stick them in place at the ends of the fingers with small dabs of cream cheese.

Nutrition Facts (per finger):

45 calories
3.5 grams fat
4 grams protein
0 grams carbohydrate

Recipe adapted from: http://jas.familyfun.go.com/recipefinder/display?id=50015

Enjoy!

All Juiced Up!

2008-10-09T18:00:00.000-07:00

Somehow fruit juice has obtained this image that it can do no wrong. Sadly, the old adage is true: You can have too much of a good thing. Fruit juice does have some nice qualities, don't get me wrong. It can provide much needed vitamins and minerals like vitamin C, vitamin A, potassium and some are even fortified with calcium and omega-3 fatty acids now! However, your child can also get these great things from eating fruits, vegetables, and other healthy foods, along with all-important fiber that you won't find in juice.

The American Academy of Pediatrics issued a statement on The Use and Misuse of Fruit Juice in Pediatrics back in 2001 and re-affirmed it in 2006. Some of their recommendations are as follows (with my comments in italics):

Juice should not be introduced into the diet of infants before 6 months of age. They simply don't need it. Breastmilk or formula is the only thing they really need at this age.
Infants should not be given juice from bottles or easily transportable covered cups that allow them to consume juice easily throughout the day. Infants should not be given juice at bedtime. Juice from a bottle, particularly at night, contributes greatly to cavities!
Intake of fruit juice should be limited to 4 to 6 oz/d for children 1 to 6 years old. For children 7 to 18 years old, juice intake should be limited to 8 to 12 oz or 2 servings per day. Many children are drinking much more than this, increasing their overall calorie intake tremendously.
Children should be encouraged to eat whole fruits to meet their recommended daily fruit intake. To get the fiber I told you about!
Infants, children, and adolescents should not consume unpasteurized juice. Food safety issue!
In the evaluation of children with malnutrition (overnutrition and undernutrition), the health care provider should determine the amount of juice being consumed. Just as the calories from juice can make a child overweight, it can also keep them from eating food, making them underweight or undernourished.
In the evaluation of children with chronic diarrhea, excessive flatulence, abdominal pain, and bloating, the health care provider should determine the amount of juice being consumed.

And all this is just talking about 100% fruit juice, so don't even get me started on the fake juice stuff ("juice" drinks)! So, go fill those cups up with water!

Halloween Recipe: Spider Snacks

2008-10-06T18:00:00.000-07:00

Spider Snacks

What you will need:

2 round whole wheat crackers

1 teaspoon smooth peanut butter

8 small pretzel sticks

2 raisins

Directions:

With the peanut butter, make a cracker sandwich. Insert eight pretzel "legs" into the filling. With a dab of peanut butter, set two raisin "eyes" on top. Makes 1.

Nutrition Facts (per spider):

90 calories
4 grams fat (mostly healthy unsaturated fats!)
3 grams protein
11 grams carbohydrate

Recipe adapted from: http://familyfun.go.com/recipes/special/feature/famf0902spider/

Lunch ideas for school or on-the-go!

2008-10-03T18:00:00.000-07:00

As we make our way through another school year, don’t let packing your child’s lunch be something you dread. Sending a lunch with your child to school or daycare can be an inexpensive, nutritious alternative to purchasing a lunch and is a great way to teach your child the importance of a healthy meal.

To increase acceptance of the foods you pack, allow your child to be involved in the shopping and the preparation process, providing guidance for choices along the way. They will be more likely to want something they have helped with. If you are pressed for time in the mornings, pack a lunch the night before as an activity with your child, and don’t forget to store it in the refrigerator overnight!

A well-balanced meal includes a combination of carbohydrate, protein, and some fat. Sugar doesn’t last long in the body, so minimizing the amount of sugar in your child’s lunch will keep them from having short burst of high energy followed by quick drop in energy, often leaving them feeling tired. Limiting the amount of fat in your child’s lunch will also help keep them from feeling sluggish the rest of the day as a result of being too full.

Here are some ideas for a nutritious, well-balanced lunch:

Sandwiches and Such:

Peanut butter & jelly on whole wheat bread
Lean lunch meat, a lowfat cheese slice, light mayo or mustard, lettuce & tomato on whole wheat bread
Chicken, tuna, or egg salad made with light mayo on whole wheat bread or with whole wheat crackers
Instead of using the prepackaged lunches for kids (which are often high in sodium, fat, & cost!), make your own with lean lunchmeat slices, lowfat cheese slices, and whole wheat crackers
Hard boiled egg & whole wheat crackers
Lean turkey breast slices rolled around a lowfat string cheese
Lean turkey breast slices spread with light cream cheese, rolled up and cut
Flour tortilla spread with fat free refried beans & sprinkled with lowfat cheese, rolled up
Small, wheat pita pocket filled with lean lunchmeat, lowfat cheese, light mayo or mustard, lettuce & tomato

Savory Sides and Sweets:

Lowfat yogurt cup
Lowfat pudding cup
Fruit cup (canned in juice)
Fresh fruit: grapes, melon cubes, orange slices, banana, raisins or other dried fruits, apple or pear slices (sprinkle with lemon juice to reduce browning)
Homemade trail mix (nuts, dry cereal, dried fruit) – (don’t overdo the amount!)
Lowfat graham crackers or cookies
Light popcorn, pretzels, or whole grain goldfish crackers
Baby carrots, cherry or grape tomatoes, celery or cucumber slices with light dressing
Oatmeal raisin cookies

Delicious Drinks:
Lowfat or fat free milk
100% fruit juice (limit to 4-6 oz/day)
Water

Pack it safe!
Wash your hands before preparing the food
Use a cold pack when packing any type of animal product (milk, cheese, yogurt, eggs, meats)
Use a thermos for hot foods
Freeze drinks overnight. They’ll thaw in the lunch box.
Wash out lunch boxes every day or use disposable lunch bags
Toss in some moist towelettes for your child to clean their hands before eating (and afterwards)

Halloween Recipe: Apple Bites

2008-10-01T18:00:00.000-07:00

Apple Bites

What you will need:

apples

slivered almonds

Directions:

Just quarter and core an apple, cut a wedge from the skin side of each quarter, then press slivered almonds in place for teeth.

**Tip: If you're not going to serve them right away, baste the apples with orange or lemon juice to keep them from browning.

Nutrition Facts (per whole apple):

90 calories

20 g carbohydrate (from fruit, not sugar)

1.5 grams fat (healthy unsaturated fats!)

1 gram protein

Enjoy!

How much is my kid supposed to eat in a day?

2008-09-26T18:00:00.000-07:00

I've been asked this question more times than I can count. The problem is that there's not an easy answer to that question. It depends on your child's age, gender, weight, height, activity level, etc. Because of this, I often recommend visiting http://www.mypyramid.gov/ for the answer. This is a great USDA website that has several helpful sections. Here's a summary of some of what you can find there:

My Pyramid Plan

This is the place to look to answer that question about daily intake recommendations. You can put in a person's age, gender, weight, height, and physical activity level to receive information on the recommended amount of calories and daily servings per food group.
You can click on an area on the right-hand column to see it in PDF form for a nice, printer-friendly version of the info. In this same area of the webpage, you can get a PDF meal tracker form to record intake information to compare to the recommendations.

Menu Planner

This is a neat interactive tool where you can type in what you or your child ate that day or that you plan for them to eat and see how it compares to the recommendations.
You put in your information at the beginning to get started. This ensures that the recommendations are appropriate for you. So, if you want to do this for your child, be sure to type in their info instead of yours! Or, you can start with your info and then add your child as a Family Member. This function is helpful because you can copy and paste foods to each family member if everyone ate the same meal.
You can choose to see a summary of your daily intake, get reports on your daily, weekly, or family menus, or receive ideas on how to improve your menu.

My Pyramid Tracker

This area of the website allows you to put in your daily food intake and log physical activity level to see how it compares to the recommendations.
The program calculates your energy (calorie) intake and subtracts calories burned from physical activities logged.
It also offers tips and links to info on nutrition and physical activity.

I have found that this website is especially appealing to the teenage population because it's something they can do on their own rather than having someone tell them what they should eat or how much physical activity they should get. I have also found that it is helpful for those teenage girls who don't have a good understanding of their true calorie needs, especially those that are physically active. For this age group, it is a common misconception that calories needs must increase as you get older, and this tool often drives home the point that teenagers actually have the highest calorie needs of any age group.

I don't recommend getting bogged down in the numbers (calories, servings, etc). However, it is a great way to check periodically if you're family is on track with a healthy lifestyle.

Product Review: Healthy Harvest Whole Wheat Pasta

2008-09-24T18:00:00.000-07:00

I have tried several brands of whole wheat pastas and had finally decided that there was just no way I could meet the recommendations of eating whole wheat pasta and actually enjoy eating it...until I tried this brand, Healthy Harvest. The other brands I tried tasted way too grainy, but this one had a texture more like white pasta. Because it is a whole grain, it does take a little longer to cook, but not enough keep me from using it (5-6 minutes difference).

For every 2 oz serving of uncooked pasta, you get 6 grams of fiber - awesome! Fiber helps slow down digestion and gives you that "full" feeling a little longer than low-fiber foods. Recommended daily fiber intakes for kids are:

Ages 1-3 years: 19 gram/day

Ages 4-6 years: 25 grams/day

Ages 9-13 years: 26-31 grams/day

Ages 14-18 years: 29-38 grams/day

Plus, they include flaxseed meal as one of their main ingredients, providing heart healthy omega-3 fats. Therefore, the only fat in the product is unsaturated fat.

I also just noticed that they have a 7-grain pasta now that also provides the omega-3 fats and 5 grams of fiber per 2 oz (uncooked) serving. I'll have to try that one out next!

*Tip: Don't tell your kids (or husband) it's a different kind of pasta and they may not even notice! ;o)

Kid-Friendly Recipe: Simple Snack Mix

2008-09-22T18:00:00.000-07:00

With so many activities available to kids now, parents often find themselves scrambling for snacks while on the go. This quick snack mix can be prepared and portioned into snack-size baggies for easy transport!

Simple Snack Mix

What you'll need:

1 cup whole grain cereal (squares or Os work best)
¼ cup dried fruit of your choice
¼ cup nuts, such as walnut pieces, slivered almonds, or pistachios*
¼ cup small, whole-grain snack crackers or pretzels

Directions:

1. Measure out ingredients.
2. Combine in large bowl.

Nutrition Facts (per 1/2 cup serving - may vary by ingredients):

118 calories

5.5 grams fat (most of which is healthy unsaturated fat)

2.8 grams protein

16.8 grams carbohydrates

*If your child has a nut allergy, consider adding 1/4 cup more of one of the other ingredients in place of the nuts.

Recipe found at: http://kidshealth.org/kid/recipes/recipes/snack_mix.html

The Milk Dilemna: Flavored vs Unflavored

2008-09-19T18:00:00.000-07:00

We all know the benefits that milk provides: calcium, vitamin D, protein, and several other vitamins and minerals that our bodies need...especially young bodies that are growing! Unfortunately, though, many kids these days won't choose milk as their first beverage choice, especially school-aged children and adolescents. The Dietary Guidelines for Americans recommends 2 servings (2 cups of milk) of dairy a day for children ages 2-8 years and 3 servings of dairy a day for children ages 9 years and older. According to reported data in 2002 by the USDA, 1/3 to 1/2 of American children and adolescent boys consumed fewer servings of dairy than recommended with less than 1 in 5 adolescent girls meeting the recommendations. This can have some serious consequences for them later in life due to bone deterioration.

A study comparing nutrient intake and body mass index (BMI) of children who drank flavored milk versus plain milk found that plain milk and flavored milk were associated with better nutrient intakes than children who didn't drink milk. The study also found that the children who consumed more flavored milk, although they had higher intakes of added sugars, did not necessarily have higher BMIs. They also found that flavored milk drinkers drank less soft drinks and fruit drinks than kids that didn't drink flavored milk, implying that kids may be more likely to choose milk over one of these sugary beverages if flavored milk is an option.

I'm never an advocate of increasing sugar in a kid's diet, but I think this is one area where it may be needed sometimes. The key here is moderation, but if it helps increase your child's intake of these important nutrients that they might not otherwise get, it may be worth a shot. Here are some suggestions for keeping milk a healthy food in your child's diet:

To reduce the added sugars from flavoring your child's milk, buy your own flavoring and add it yourself (or let your child add it with guidance) in small amounts instead of buying flavored milk. Sometimes even adding 1/2 the recommended amount on the product is enough to convince your child to drink it, and you won't be adding as many calories and sugar.
Sometimes even a change of color is enough to make a kid interested in milk. A parent once told me of her great success with adding a small amount of food coloring to her child's glass of milk. The only problem you might find with this is what do when you're away from home, so doing it once in a while is probably a better idea than every time. The benefit here is there are no added sugars or calories to the milk.
Try adding a natural flavoring by blending it with some fruit. If your child doesn't like the texture of fruit pieces in the milk, just use the juice from the fruit or strain it after blending. Again, this extra work isn't feasible every time, but it can serve as a healthy treat!
Use fat free or lowfat milk for children over the age of 2 years (even when flavoring). If your child is resistant to changing to a lower fat milk, try mixing the two for a little while to slowly transition them. Children ages 12-24 months need whole milk because their fat needs for brain development are high at this age.

If your child doesn't like milk or doesn't tolerate it well, don't forget that yogurt, cheese, and soy milk are good sources of these nutrients, too! Help your kids build those bones!

Make it a Family Affair

2008-09-17T18:00:00.000-07:00

Not only is a family meal time important to improve communication in your home and to promote family togetherness, research studies have shown that it has a positive impact on a child's health and nutrition.

In a review of research on the topic of family dinners published in the Journal of the American Dietetic Association, Helaine Rockett MS, RD, FADA, reports on the various benefits to bringing your family together for a meal (See reference). Her summary of research results highlights some benefits to having family dinners and addresses things that can interfere with these benefits:

Frequency of family dinner has been associated with more healthful diets among children. Children who ate dinner with their families showed higher intakes of protein, grains, fruits, vegetables, fiber, calcium, iron, and several important vitamins. Data also showed these same children had lower intakes of fried food, soda, trans-fats, and saturated fats when compared to children who didn't eat with their families as frequently.

Some research has shown an inverse association between the frequency of family dinner and a child being overweight. Some explanations have associated this effect only early on in a child's life and with certain ethnicities. More research is needed in this area to create a stronger association.

Frequency of family dinner has also been positively associated with developmental attributes (family support, peer influence, boundaries, & expectations) and has been negatively associated with high risk behaviors among children.

Having the TV on during a family dinner, however, was found to negate these benefits. Results have shown that children eat less fruits and vegetables and consume higher fat intakes when they eat with the TV on during dinner.

Bringing home food that was prepared outside the home for a family dinner has also shown to negate the benefits of the family dinner. Intake of food prepared away from home has been associated with higher amounts of sodium, cholesterol, saturated fats, and trans-fats as well as a higher body mass index.

Family dinners are important for a lot of reasons. They benefit children and parents alike! Having mealtime as a family also allow you time to model positive eating behaviors to your children that will influence their views on food and eating for years to come. Take the time to make sure your family eats together as often as possible!

Kid-Friendly Recipe: "Ants on a Log"

2008-09-15T13:55:00.000-07:00

This is an easy, fast recipe for a great snack that young children absolutely love because they can help prepare it! It's also a nutritionally balanced snack that includes protein, vegetables, and fruit!

Ants on a Log

What you will need:
celery sticks

peanut butter

raisins (or substitute dried cranberries or cherries)

Directions:
1.Wash the celery and cut it into pieces (about 5 inches long).
2.Spread peanut butter in u-shaped part of celery, from one end to the other.
3.Press raisins into peanut butter.
4.Enjoy your ants on a log!

Nutrition Facts (estimated per "log"):
45 calories
4 grams carbohydrate
2.5 grams fat (healthy unsaturated fats!)
2 grams protein

YUM!!!

Back to School with Breakfast

2008-09-10T11:22:00.000-07:00

Has anyone ever told you that breakfast is the most important meal of the day? Well, they’re right! Eating breakfast in the morning jumpstarts your brain and your metabolism for the day, preventing mid-morning fatigue and overeating at lunch. This is especially important for kids, as they have a lot to learn in a school day, and eating breakfast can improve their attention span, concentration and memory. In a time when the childhood overweight population is increasing rapidly, breakfast is also crucial to help your child keep their weight in check.

To get these benefits from eating breakfast, though, healthy food choices are essential. A beneficial breakfast includes whole grains, fiber, and protein. Whole grains are a good source of carbohydrate that provide energy for the body and fuel for the brain right away. Protein helps keep the energy level up even after the energy from carbohydrates is used up. Fiber helps by providing a feeling of fullness that prevents overeating. Fiber also helps foods move through the digestive system and can help lower cholesterol levels. Try to avoid high-sugar breakfast foods like toaster pastries and some breakfast bars, as these don’t have much nutritional value and don’t satisfy hunger as well.

Sources of these beneficial nutrients include:

Carbohydrates containing fiber: whole grain cereals (cold and hot)
whole grain breads, waffles or muffins
fruits
vegetables
brown rice
bran or other whole grains

Protein:
low-fat or nonfat milk, cheese, yogurt, or cottage cheese
lean meats (ex: turkey bacon, Canadian bacon)
eggs
nuts or nut butters
cooked dried beans (also contain fiber!)

The most common reasons I hear from kids and families about why they don’t eat breakfast include lack of time, not being hungry early in the morning, and boredom with the same old breakfast ideas. Here are ways to avoid these barriers:

In a hurry? Try…

Keeping your pantry/refrigerator stocked with quick, healthy breakfast items (ex: whole grain frozen waffles, whole grain cereal bars, fresh fruit, yogurt, etc)
Prepare some of it the night before (ex: cut up fruit)
Setting the alarm about 10 minutes earlier than usual for everyone to have time to prepare and eat breakfast. Families who eat breakfast together benefit from that additional family time, too!

Is your child not hungry when they wake up? Try…

Packing a breakfast for your child to eat on the bus or once they arrive at school.
Look into school/daycare breakfast options for your child. Families with limited incomes often qualify for free or reduced breakfasts. If your child eats breakfast at school, take time to educate them on choosing healthy foods.

Tired of the same old breakfast? Try…

Whole grain waffles topped with peanut butter or fruit
Hot cereal topped with spices like cinnamon or nutmeg and a low-fat yogurt
Whole grain toast or bagel topped with peanut butter or fat free cream cheese
Low-fat cottage cheese with fresh fruit and a whole grain waffle
Whole grain cereal topped with fruit and a low-fat yogurt or cottage cheese
Vegetable omelet with fresh fruit and low-fat milk
Lean turkey bacon or Canadian bacon on a toasted English muffin
Whole wheat tortilla with low-fat shredded cheese, folded over and heated in a microwave for about 20 seconds (top with salsa!)
Whole grain bread or pita with sliced boiled eggs and a low-fat milk
Breakfast smoothie (low-fat yogurt, low-fat milk, fruit, and blend!)
½ sandwich with whole grain bread, peanut butter, and sliced bananas (this one’s easy to take on-the-go!)

Participation goes a long way…

2008-09-09T08:42:00.000-07:00

There is very little that kids can control in their lives, but they can control what goes in their mouths. So, depending on your child, they may be exerting a little control over this area of their life or a LOT (yes, I’m talking to you mothers of “picky eaters”). One of the ways that you can help them accept new foods or different types of foods is to give them a role in the process of how the food gets to the table…and hopefully into their mouths! Here are some ways they can participate:

When your child is with you at the grocery store, let them decide what vegetable to have with dinner that night or what fruit they want with their snacks that week. That way, you are guiding by letting them know that vegetables and fruits are the plan, but they get some control as to which one lands on their plates.

Let them help you prepare the food. I realize this sounds like it could be a disaster waiting to happen, but it doesn’t have to be. You obviously don’t want them in charge of chopping any vegetables, but they can help by washing them off for you or putting them in the pan to cook.

Let them pick a name for their dish that night. Encourage them to use their imaginations and think of a name for it other than just the name of the food. (Example: Alyssa’s Amazing Peas) This gives them ownership of the project!

Invest in a kid's cookbook or two. Not all the recipes in these cookbooks are the picture of health, but many are good balanced meals that are kid friendly. Plus, the recipes in them are usually simplified so that it’s easier for your child to help. Make it a tradition that one night a week (or every other week if even reading this is stressing you out) is “Kids Cook Night.” My sister-in-law is great about doing this, and it’s obvious her kids really enjoy it!

So, break out the kid apron and put them to work! It can be a great family bonding time as well as something to hopefully improve food acceptance at your table!

A Book Review: "Food Fight" by Kelly Brownell, PhD, and Katherine Battle Horgen, PhD

2008-09-07T14:59:00.000-07:00

Although Food Fight is not a book written specifically about pediatric nutrition, it addresses a topic that affects many children in the United States today. According to the Center for Disease Control, survey data from 2003-2004 showed that 18.8% of children ages 6-11 years and 17.4% of children ages 12-19 years were overweight. Brownell and Horgen have written a book addressing their concerns with the increasing prevalence of obesity in our country and the impact the food industry has on our behaviors. They discuss what we eat, why we eat it and our toxic environment, wrapping up with a call to action, urging grassroots movements to change the way our environment is able to influence our behaviors. Since it is a very factual book, I wouldn’t label it as something that will keep you on the edge of your seat, but it does provide a lot to think about regarding the world we live in today and how we can create change for the future of our health and the health of our kids. Kelly Brownell is a Yale professor and director of the Yale Center for Eating and Weight Disorders who specializes in eating disorders and obesity and who has appeared on shows like “20/20” and “Good Morning America.” You may have even seen his cameo on the documentary Super Size Me! Katherine Battle Horgen is a consultant with the Yale Center for Eating and Weight Disorders and writes about public health approaches to address obesity.

Happy reading!

Meat as a first food for breastfed infants?

2008-09-05T09:02:00.000-07:00

I realize that the title alone may cause you to think “Is she crazy?” Well, maybe, but that’s beside the point. I realize that it goes against the grain BIG TIME to think about offering something other than infant cereal as a first food, but calm down…change can be a good thing.

Exclusively breastfed infants run out of iron stored in their bodies around the ages of 4-6 months, and breastmilk doesn’t provide enough to supplement (even if you're super nutrition mom). Around that same time, the concentration of zinc in breastmilk drops significantly (again, no matter what mom eats). So, infants in this age group need supplemental iron and zinc added to their diets. Although infant cereals provides plenty of iron, they may not provide enough zinc for your baby.

This is where the crazy part comes in! Meat contains both iron and zinc (naturally occurring) that can satisfy your baby’s needs. A research study conducted in Denver compared groups of infants who had meat as a first food versus infant cereal. The meat group had better intakes of zinc than the cereal group (See Article). Even the American Academy of Pediatrics recommends the use of meat as a first food in the Pediatric Nutrition Handbook, 5th Edition.

So…should you give your breastfed infant meat as a first food? That’s up to you, but evidence shows it's a great idea!
Is it ok? Definitely! (maybe even beneficial!)
Will it hurt them? Nope!
Does the pureed meat have to be a commercially prepared baby food? Not at all. As long as your homemade baby food is made with good sanitation practices and adequate cooking, it works too!

Go against the norm and give it a try!