Kids� Lunches, What to Pack

School is starting soon and has started in some cities.  What should you pack for your kids� lunch?  What are some of the more healthier options?  In Japan, they have these cool lunch packaging containers with compartments for essentially each food group.  When packing a kids� lunch keep MyPlate in mind.   

• 2 fruits/veggies � yes, 2 servings � one of each is good or 2 fruits, 2 veggies � carrot and celery sticks, a juice box and an apple 
•  Grains � whole grains are best but it is often not easy to get a child to like whole grains.  They do have whole grain white bread or whole grain crackers.  They even have whole grain Goldfish.
•  Dairy � if it can be kept cold, yogurt is a great option as long as it is not the child�s versions loaded with added sugar and artificial flavorings.  Or have your child buy milk at school.
• Protein � lean meats, peanut butter, 2% cheeses.

MSN, Healthy Foods That are Perfect for School Lunch, had some great suggestions for healthier kid lunch options.  They noted too many kids are filling up on �empty� calories rather than calories packed with nutrients.  Here are some of their suggestions:

1. Happy Squeeze Apple, Kale, and Mango � so many parents stuff some applesauce in a child�s lunch.  While applesauce can be healthy, too many options are loaded with sugar.  These squeeze packs are 100% whole fruit and some kale.  Kids get fruit and a vegetable in one pouch. 
2. Organic Beef Hot Dog � hot dogs have a bad wrap because of the nitrates and nitrates they often contain.  These hot dogs have no antibiotics, no fillers,  and are not high in sodium. 
3. Peanut Butter is a healthy choice and for kids without a peanut allergy a good choice.  MSN recommends SunButter Organic Sunflower Spread.  This spread is made with sunflower seeds and isn�t loaded with sugar.  It is also allergy-friendly as it doesn�t contain nuts.
4. Water � some parents think water is the healthiest choice for a beverage.  But a child needs dairy.  If yogurt is packed in a lunch, then the beverage can be a juice box or water.  Hint Pineapple Water is a fun choice to pack, a hint of flavor without the added sugar and artificial flavors. 
5.  Nature�s Own Double Fiber Wheat Bread � getting a child to eat any food that is whole grain is a challenge.   This is one bread they may be willing to try.  It is also a healthier choice in that it is free of high fructose corn syrup, has no artificial colors or flavors and no artificial preservatives.
6. Cheese sticks � a fun way to get in some dairy and a good source of protein.  Reduced fat Sargento cheese sticks are a great choice.  Each cheese stick offers calcium and protein.  The Sargento Cheese Stick brand has no additives. 

So when packing your child�s lunch this school year, include some healthier options.

 

Sources:  Healthy Foods That are Perfect for School Lunch, MyPlate,  Image source:  Cheese

Can diet help you live longer?

How would you like to have dinner with a longevity expert?  What questions would you ask about how to live a longer life?   Well, a New York Times reporter did have dinner with the longevity expert, Dan Buettner.  So what advice does a longevity expert offer?   

      1.  Coffee � according to Buettner, coffee is �one of the biggest sources of antioxidants in the American diet�,  He notes Greeks living on the Greek island, Icaria, drink 2-3 cups of coffee a day.  These are people who often live to 100.    

      2.  Focus on veggies and herbs � to prepare an evening meal, Buettner purchase fennel, broccoli, celery, carrots, chickpeas   

      3.  Add Honey � local honey, and Tofu, coconut milk, frozen berries 

      4.  Walk � exercise is important to a long life and walking is one of Buettner�s approved ways to exercise as those living in the �Blue Zones� walk a lot.  

       5.  Is butter back?  Although some are saying butter is fine, Buettner notes a dollop or two a week may be fine but he is not yet on the butter is good for you bandwagon.   

       6.  Meat and fish � not a true vegetarian but those in the Blue Zones eat meat and fish sparingly.  This would be hard for me as I love cheese and like most Americans, I enjoy some meat in my diet.  

      7.�Icarian stew� made by Buettner consisted of black-eyed peas, fennel, onions, garlic, carrots, canned tomatoes, other veggies and some olive oil.  Sounds healthy but I would need to add some ham or other meat for a real stew.   

      8.  Bread � he doesn�t shun carbs, gluten or bread.  Good news for me as I love bread and it isn�t a meal if it doesn�t have bread. 

So how does Buettnner fair health wise?  To get an accurate assessment he went to the renowned Mayo Clinic to get an executive physical.  His arteries were clear.  What does Buettner have to say about the popular Paleo Diet?  �He joked the paleo diet is fine if all you want is the life expectancy of a cave man.�  And cave men didn�t lead long lives.  

Buettner authored a book about longevity, The Blue Zones.  It focuses on 5 communities with lessons from those who have lived the longest.  You can go to his website, https://www.bluezones.com/live-longer/and take your Vitality Compass, to calculate how long you might live and also get information from the Vitality Coach.  

Sources:  My Dinner With Longevity Expert Dan Buettner, Live Longer,  Image source:  coffee

Enjoy Watermelon for a nutrition boost

What is summer or a backyard cookout without some watermelon?   How healthy is watermelon, what nutrition benefits does it offer?  As noted below, watermelon packs a lot of nutrition for few calories.

    National Geographic�s  Reasons to Eat Watermelon  and Medical News Today:  Watermelon:  Healthy Benefits and Nutritional Information:    

      1.   Soothes sore muscles � what does eating watermelon have to do with your muscles?  A research study found that �drinking watermelon juice before a hard work out� helped reduce muscle soreness the next day.  Watermelon also shortens recovery time.  Watermelon has the amino acid, L-citrulline which our bodies change to L-arginine, an amino acid that improves blood circulation and relaxes your blood vessels.    

     2.  Heart Health � These same amino acids improve your heart health by helping to lower blood pressure.    

     3.  Watermelon is rich in vitamins and minerals � Although watermelon is 90% water, it also has many vitamins and minerals.  Some people don�t realize watermelon is a good source of vitamin C.   

       It also provide vitamin A and potassium.  Watermelon also provides the minerals iron, magnesium, phosphorus, manganese, selenium.  Zinc and copper.  Besides A and C watermelon provides B-vitamins: thiamin, riboflavin, niacin, B-6 and folate.  

     4.  Cancer fighting � watermelon provides the healthy antioxidant, lycopene.   Most people know lycopene is found in tomatoes but watermelon is also a good source.  The National Watermelon Promotion Board states that watermelon provides more lycopene than any other fruit or vegetable. 

     5.  Low calorie � one cup of diced watermelon has only 43 calories and no fat and almost no sodium

     6. Asthma prevention � those consuming high amounts of nutrients like the vitamin C in watermelon lessen their risk of developing asthma.   

     7.  Digestion � because watermelon has fiber and contains a lot of water, it aides in digestion.

     8. Hydration � a good way to help kids stay hydrated in the summer is to serve some watermelon.  Watermelon not only has water in it, it also offers electrolytes to help prevent dehydration.

     9.  Reduce Inflammation:  watermelon can help reduce inflammation because it contains choline.  

     10  Healthy Skin � watermelon promotes skin health because of the vitamin A it contains.  Vitamin A also promotes healthier hair.  The vitamin C in watermelon helps our skin build and maintain collagen.  The water in watermelon promotes skin hydration.

So enjoy some watermelon this summer and pack in some nutrition benefits. 

 

Sources:    Reasons to Eat Watermelon, Watermelon:  Healthy Benefits and Nutritional Information, Image source:  Watermelon

Nutrition Tips

What are some easy nutrition tips to eat healthier?   Eat This Not That  has some easy nutrition tips to follow: 

1. Out of Sight, Out of Mind - Hide the junk food and make healthier food more visible.  A study at Google noted that people ate less M & M�s if put in an opaque container.  They ate more fruit and nuts when these were displayed prominently.  In fact, staff ate 3.1 million less calories of M & M�s in an opaque container in seven weeks� time.
2. The 1 in 10 Rule:   Look at the nutrient label and for every 10 grams of carbs, look for at least one gram of fiber or 10 carbs:1 fiber.    Why is this important?  You want to have whole grains in your diet and this is the ratio of carbs to fiber in whole grains.  A study in the Public Health Nutrition journal found that carbs with the 10:1 ratio had less sodium, less sugar and less trans fats.
3. Cut calories by boosting flavor:  in the nutrition course I teach students have to modify a lasagna recipe to make it healthier.  One group took out all the spices and herbs not realizing these provided not only flavor but nutrients and essentially no calories.  Adding herbs and spices is an easy way to add flavor without the calories and without adding fat.  And if you add herbs and spices you can cut back on the sodium and still have a flavorful entree or side dish.
4. Whole fruit vs Juice?  Although juicing is popular right now, eating whole fruit has its advantages.  Eat at least 2 servings of whole fruit a week to cut your risk of type 2 diabetes by 23 percent. 
5. �Eat Before You Eat�  sounds like odd advice. But a cup of broth, a glass of water, an apple can reduce how much you eat at a meal by up to 20%.  This would be especially helpful at a restaurant as restaurant meals can pack a lot of calories.  The Journal of the American Medical Association notes the average restaurant meal provides 1,128 calories so cutting that by 20% would save you 225 calories.
6. Stay hydrated and drink that water:  According to the Journal of Clinical Endocrinology and Metabolism, drinking 17 ounces of water (a little over 2 cups) can raise your metabolic rate, thus burning up more calories.  So drink more water to rev up your metabolism.  The researchers in this study noted that adding 6 cups of water a day would burn up a lot of calories over the course of a year, about 17,400 calories. 

 For all 10 tips, go to The 10 Best Nutrition Tips Ever.

Sources:   The 10 Best Nutrition Tips Ever, Image source:  Drinking water

Foods for a longer, healthier life?

Are there foods that will lead to a healthier, longer life?   Students in my classes love to ask questions and one student noted:  �I want to live a long time.  What foods do I need to eat?�   Great question and there are foods that will decrease your risk of disease and increase your changes of living longer.  Actually, there are two food groups that will lead to a longer life: fruits and vegetables.  So boring yet so important to our health. 

• What is the minimum servings of fruits and veggies we need?  5 A Day, a minimum of 5 A Day.
• Who is lacking in fruits and veggies?  Most of us are. 

                87% of Americans are not eating enough fruit (at least a 1.5 to 2 cups a day)

                75% of Americans are not eating their veggies (2-3 cups a day)

CNBC quotes Marion Nestle, a professor nutrition at New York University as saying, �Everyone would be healthier eating more vegetables.�   (You're Still Not Eating Enough Vegetables)

CDC and the National Cancer Institute found that less than 18% of adults in every state consumed the recommended amount of fruit each day and less than 14% consumer the recommended amount of vegetables.  (And if you are counting French Fries � no go.  Too high in fat and calories.)

Goal � eat 5 or more servings of fruit and vegetables each day to lower your risk of cancer, heart disease, stroke, diabetes and many other health conditions. 

Even better, eat 7 or more servings a day and  lower your risk of dying from any cause over they next 8 years by 42% compared to your fellow Americans who eat only 1 serving of fruit or veggies a day. 

You can help not only yourself by eating more fruits and veggies but others.  Yesterday, my daughter was sponsoring a pizza party for youth volunteers.  She added fresh strawberries, a veggie plate to round out the lunch. The youth ate the veggie plate and devoured every strawberry.  Having a luncheon at work?  Make sure fruit and veggies are offered.  

Make your day 5 A DAY, every day.

Sources:  You're Still Not Eating Enough Vegetables,  Image Source: Fruits and Vegetables

Snacks on the Go

Who doesn�t love to snack?  Summer time is the time to head off on a road trip, to the beach or mountains.  Some people say to avoid snacks, but why?  Snacks are important for kids as they have small stomachs and they need snacks between meals.  Adults love to snack.  So when you are on the go, how to make healthier choices on the run?  One way is to plan ahead and bring snacks with you.   I was at a car wash waiting for my car to get done and saw a mom and her 4-5 year old daughter sitting on a bench.  The daughter said, �I�m hungry�.  I thought for sure the mom would head for the vending machine.  But no, from her purse she pulled out a juice box and a baggie of orange slices, a baggie of whole grain crackers and asked her daughter which one she wanted.  I was pleasantly surprised and very impressed and told the mother how unusual she was to bring healthy snacks with you.  She planned ahead.  CVS actually had a health flier recently that gave some good advice.

1. Focus on Fresh � fresh food is always a healthier choice.  Bring along fruit, orange slices, grapes, an apple, a banana, a box of raisins or other dried fruit.  Nuts, cheese sticks, hard boiled eggs are all healthy options.
2. Prepare � bring snacks along with you as you run errands, go on that road trip, go on an outing.  Stock your car with bottled water and bring healthy snacks or have some healthy granola bars stashed in you car.
3. Smart, healthy snacks � pumpkin seeds, nuts, sunflower seeds, low fat, low sugar granola bars, fresh fruit.  On a car trip we stock up with nuts, whole grain crackers, cheese sticks and bring a small cooler with yogurt and chilled bottled water.

Adult snacks:  Parenting.comhas some good adult snack ideas:

• Yogurt covered raisins
• Popcorn � low fat, or try the new Skinny Pop popcorn from Costco or Walmart, only 100 calories, or Smart Food Popcorn clusters
• Dried fruit
• Fruit Bars from PURE � Apple Cinnamon, Wild Blueberry
• Quaker Granola Bites � added benefit, oatmeal

Kids Snacks:  WebMDsuggests Healthy snacks for Kids on the Go

• Fruit and veggie chunks
• Cheerios
• Dried cereal and nuts, raisins and a few chocolate chips
• Whole grain crackers with peanut butter or almond butter
• Fruit roll-ups cut into bite-sized pieces
• Popcorn in 100 calories portions
• SunChips

Twist and Shout Trail Mix from WebMD

This is a great project for younger kids (aged 2-6). Not only do they feel proud about preparing their own snack, they also get the chance to practice their math skills

1/2 to 1 cup Multi-Grain Cheerios
1/2 to 1 Cup mini pretzels (preferable oat bran)
1/2 cup of raisins
1/2 to 1 cup Goldfish crackers (choose whole grain)
1/2 cup milk chocolate chips
1/2 to 1 cup of peanuts

• Lay out a snack-sized plastic bag for each child.
• Have each child count out 10 Cheerios and place into a bag
• Next, have each child count out 9 pretzels and place into the bag
• Next, have each child count out 8 raisins and place into the bag
• Next, have each child count out 7 Goldfish crackers and place into the bag
• Next, have each child count out 6 chocolate chips and place into their bag
• Tightly close the plastic bags, and have all children stand up and do the twist. The kids will have fun shaking up the contents of their trail mix. (You might even want to play the song Twist and Shout).
• 1 serving = 10 Cheerios, 9 mini pretzels, 8 raisins, 7 Goldfish, 6 chocolate chips

Per serving: 105 calories, 3 g protein, 14 g carbohydrates, 4.6 g fat, 1 g saturated fat, 0 g cholesterol, 150 mg sodium, 1 g fiber.

For other recipes, including Chocolate Pudding Sprinkle Cones, go to Healthy Snacks for Kids on the Go

Sources:  7-healthy-grab-and-go-snacks, Healthy Snacks for Kids on the Go, Image Source:
Popcorn

Juicing or Smoothies?

So many people now are into juicing and others love to make a smoothie.  Some make a smoothie for breakfast as a fast, take it with you meal.  So which is healthier for you, smoothies or juicing?  Both have advantages.

Juicing

Pros

• 5 A Day -  for those who aren�t into many veggies and fruits, this is a way to help you get your �Five A Day�, five servings of fruits and veggies every day.
• Variety � eating a variety of fruits and veggies is a key to good health.  Juicing makes it easy to vary your fruits and vegetables. 

Cons

• Pulp and fiber � Depending on how you juice, you could be leaving behind the pulp, and along with it fiber and nutrients.
• Limit juicing to 8-12 ounces a day � about a cup or cup and a half.  Why?  To save space for fresh fruit and veggies and all the nutrients fresh produce and fruit provide

Smoothies

 Pros

• healthier than juicing as smoothies are usually blended which preserves the pulp, fiber and nutrients in the pulp.
• Dairy adds calcium and vitamin D � making smoothies with yogurt or milk adds needed calcium and vitamin D to your diet. 
• Protein � yogurt and milk offer a high quality protein and if you use low fat milk or yogurt you get high quality protein with less fat.
• More vitamins, antioxidants, minerals, phytochemicals if the whole fruit or veggie is blended into a smoothie, including the skins improves nutritional value.

 Cons

• High in calories if you use sugared yogurt, juices with added sugar, frozen yogurt, sorbet or ice cream. 
• Bottled smoothies � avoid if you can, as many contain added sugars and extra calories.

So choose smoothies if you like them.  A very healthy way to get in some fruits, veggies and dairy.   Choose juicing if you don�t like fresh fruit and veggies but want to add some to your diet.  But also enjoy fresh fruits and veggies every day.  

For healthy smoothie recipes go to:  Low-Calorie Smoothie Recipes.  For healthy juice recipes go to :  Healthy Juice Recipes for a Juicer or a Blender

Sources: Health benefits of juicing vs. smoothies,  Healthy Juice Recipes for a Juicer or a Blender, Image source:  Smoothie

How can you get kids to eat more fruits and veggies?

So many kids� diets today are lacking in fruits and veggies.  A lot of greasy fries but little or no fresh fruit and veggies.  A simple goal for all of us, but especially for kids is �5 A DAY�.  At least five servings of fruit and veggies a day.  I say at least, because I�ve always taught �5 A DAY� but one of my students thought eating 6 a day was too much.  Not true.  In fact, the World Health Organization recommends 9 servings a day.  But aiming for at least �5 A DAY� is a good start.   CDC has a good fact sheet and recommendations, let�s look at some of them. 

10 Ways to Help Kids Eat More Fruits and Veggies

1. Make it easy - Keep a bowl of fresh fruit on the counter.   Also, refrigerate cut up fruits and vegetables in small bags for easy snacks.  So much fresh produce is available right now. Keep it visible.
2. Serve fruits and vegetables at every meal.  Fruit for breakfast, 2 servings of fruit/vegetables at lunch and dinner.  Add veggies to foods by grating or cutting up vegetables and adding to entrees, soups.  Top cereal off with fruits.   Add some frozen fruit like strawberries or blueberries to smoothies.
3. Be a good example � are you eating �5 A Day�?  Let your kids see you snacking on fruit, low-fat salads, vegetable sides (not French Fries).   Choose fruit and veggies when eating out.
4. Pack the Fridge � when your kids open the fridge are there fruits and veggies to snack on?  Many kids like raw veggies and Ranch dressing.  Have the veggies cut up and ready to eat. 
5. Take the Challenge � challenge family members to reach the �5 A Day� challenge.  The winner can be rewarded with a small prize (not candy).
6. Promote fruit and veggies at school functions � orange slices at soccer games, more fresh fruit at school functions.  One school put bags of cut up carrots in the vending machine and sold them for 50 cents. These were a hit among students.
7. Let kids choose � one kindergarten teacher in our area promotes a vegetable a week.  One child asked their mom why they never ate zucchini, the vegetable promoted that week.  The mom was shocked her child knew what zucchini was.  So take the kids to the farmer market, take them to pick strawberries, raspberries, let them help prepare the corn, other veggies for dinner.
8. Make them fun � kids love smiley faces made from fruits and vegetables.
9. Keep trying � kids may not like a food on the first try.  Maybe serve it a different way, but try again on another day.
10. Encourage others - your friends, relatives to offer your kids fruits and vegetables.

For more ideas on getting kids to eat more fruits and veggies, see the fact sheet:  10 Ways to Help Kids Eat More Fruits and Veggies.   For great snack suggestions and pictures of how to make snacks fun for kids, go to: Snack Ideas for Kids.  

Sources:  10 Ways to Help Kids Eat More Fruits and Veggies,   Image source: Snack Ideas for Kids

Healthy Kids Snacks

Who doesn�t love to snack?  Many people think snacks are bad for your health but they don�t have to be.  And for kids snacks are needed as they have small stomachs and really need to fortify themselves between meals.  A website called Zesterdailyhas some good ideas for kids� snack that are not only healthy but ones they can help make.  

      1.   GORP �doesn�t sound appetizing but what kid wouldn�t want to make some GORP?  It seems to stand for �Good Old Raisins and Peanuts�.   Or you can say it is kids� trail mix.   Easy to make and easy to take along on a car trip or hiking.

      a.       Basic recipe:

            �   � cups roasted, lightly salted peanuts or whole almonds (or nuts you like best)

             �   � cup raisins

             �   � cup dried cranberries or chopped dried apricots (or dried fruit your kid likes best)

              �   � cup Corn Chex, Rice Chex, Wheat Chex

              �   � cup toast green pumpkin seeds (also called pepitas)

2.  Hummus and veggies  

            a.       Hummus + cut up carrots (carrot chips work great), celery, zucchini, cucumbers

      3.   Make your own Parfait � a fancy parfait glass makes it extra special.  A great after school snack.

                a.       Layer yogurt, fruit (their favorite), granola    

       4.  Granola bars � a do it yourself granola bar.  Great to pack in a lunch, take to after school sports practice, pack for a picnic.  Kids will love to help mash the mixture into the pan.  Good idea to cover the mixture with wax paper and then let them mash it flat.  Let your kids help choose the ingredients they prefer.  Allergic to nuts?  Then choose sesame seeds, pumpkin seeds, or sunflower seeds.

       �         � cup lightly roasted nuts (almonds, walnuts, pecans or a combination).  To toast, put
            on baking sheet, in a 350 degree oven for about 5 minutes. 

      �         � cup dried fruit � one or a combination of raisins, currants, dried cranberries, chopped
                  dates,  prunes, dried apricots, or/or dried peaches)

       �         � cup quick-cooking oats

      �         �  cup crispy rice cereal

      �         2 T.  unsweetened coconut (optional)

      �         � cup almond or peanut butter

      �         � cup honey

      �         � tsp vanilla extract

      �         See the mixing directions at:  Granola - Energy Bars

       5.    Fruit Kabobs � what  fun way to get kids to enjoy fruit.  Let them choose the fruit they want to put on their kabob stick, and then let them help prepare the fruit.  They can peel and slice the bananas, wash the grapes, wash and cut up strawberry halves, cut up peaches, apple slices and other fruit. 

Kids that help prepare a snack will be more likely to eat the snack. 

Sources:  GORP,  Healthy on-the-go snacks kids can help make, Image source:  Fruit Kabobs for Kids