Sports activities and kids...Do they really need sports drinks, cookies and chips to refuel after the game?

As a Registered Dietitian, I often get asked the question “What is a healthy snack for a child who plays sports?” A healthy snack is one that is unrefined (not overly processed), may include a protein (made up of lean meat, nut butter, nuts, seeds or low fat dairy products) and is fiber rich (containing fruits and vegetables ). If you are trying to replenish and rehydrate a young athlete, you want to avoid foods that are filled with sugar, chemicals, additives and colors. Here is a list of 12 inexpensive options to keep the young athletes healthy and happy!

1.       Apple slices or carrot sticks- Kids love to crunch. Fill them up with fiber, vitamin C and antioxidants after the big game.

2.       Orange slices- Perfect to make smiles turn orange and fun while you reap the juicy benefits of natural juice, fiber and Vitamin C.

3.       Bananas- This appealing snack is packed with Potassium which may be lost during sport events.

4.       Trail mix- A trail mix can be made by mixing seeds, nuts, whole grain cereal such as Cheerios, dried fruit such as raisins or craisins, pretzels and tiny chocolate chips. This mix is protein and fiber rich as well as filling!

5.       Low fat yogurt sticks- Freeze them the night before for a protein rich and cool snack.

6.       2% cheese sticks and whole grain crackers (ie. Wheat Thins) – Refuel the muscles with protein from the cheese and fiber from the whole grains.

7.       Raisins- The original “fast food” that packs a nutritious punch.

8.       Applesauce squeezers- This fun pouch is full of fiber and vitamins.

9.       Pirate Booty puffed corn- This chip contains one of the lowest amounts of salt in all the chip options.   

    10.   Popcorn- Natural and the original whole grain and unrefined snack.

    11.   Pretzels and Gold Fish- Whole grain goodness that kids love.

    12.   Granola bars- Packed with nuts, whole grains and sometimes dried fruit. These versions of nature’s candy bars are a great option for kids. Try Clif bars, Kind bars or Cascadian Farms.

To rehydrate don’t forget about WATER! The most important drink there is. Other alternatives include coconut water, and 100% fruit juice. If you feel pressure to choose a “sports drink” pick one that does not have artificial colors added and are low in sugar. Examples include: Vitamin Water ZERO and Gatorade Ice Punch and Gatorade Frost.

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End of the year classroom parties!

The last party of the year doesn't have to be filled with high sugar, low nutrient containing snacks! Here are some ideas that will keep your class healthy and hydrated as they set off to start their summer break.

 

1. Applesauce cups

 

 

2. Fruity Booty- Pirate Booty's new fruit version

of the popular crunchy treat.

 

3. Fresh apples, bananas and oranges.

 

 

4. Sandwiches cut into sun shapes and other

festive summer designs.

 

5. Healthy dips: guacamole, hummus and salsa served with carrots, pretzels, whole wheat pita bread and broccoli florets.

 

Send them off with a bag full of healthy treats (for the mind and body). The bookmark adds a special note of advice from a Registered Dietitian and mom on how to stay healthy during the summer.

 

 Click here for the downloadable bookmark printable.

Have a great summer and don't forget to stay

in touch with Americas Dietitian!

 

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What is on your plate?

 

Can you name the 5 food groups? The 5 food groups are as follows: Fruit group, vegetable group, protein group, grain group and dairy group. Each group is important in a balanced diet. Throughout National Nutrition Month we will be discussing the different food groups. Think about the foods that you eat at every meal and try to include a little bit of each group at each meal.

 

 

This week we will explore the fruit group. As babies the first taste that we enjoy is sweet and we have a natural tendency throughout life to enjoy sweet tasting fruit. Fruit provides us with antioxidants, fiber, vitamins and minerals. Each fruit varies from the next and it is important to eat a rainbow of color of fruit. Children should have at least 5 servings of fruit per day. A serving of fruit is considered: 1 cup chopped fresh fruit, 1 small apple, banana, orange, or ½ cup juice (limit to 1 time per week) or ½ cup dried fruit.

Here is a fruity challenge!

Where does your favorite fruit grow? Can you name where the following fruits grow?

 

Bananas, Mango, kiwi, orange, grapes, strawberries, watermelon.

 

Answer key: Bananas- tree, Mango- tree, kiwi- woody vine, orange-tree, grapes- vines, strawberries- plant, watermelon-vines.

 

Fruity Recipe of the week:

 

Fruit Kabobs with
Fluffy Fruit Dip
6 servings
Ingredients for dip:
1 cup fruit-flavored, low-fat yogurt...
1 cup fat-free whipped topping, thawed
1 teaspoon honey
Ingredients for kabobs:
6 to 8 pineapple chunks
6 to 8 whole strawberries
1 banana, cut into 1⁄2 chunks
6 to 8 red or green grapes
6 wooden skewers
Directions:
1. In a small bowl, make dip by mixing together yogurt, whipped topping and honey.
2. Cover and refrigerate until needed.
3. Thread one piece of each fruit onto a skewer.
4. Repeat until the fruit is gone or skewers are full.
5. Serve with dip.
Variation: Use any of your kids’ favorite fruits.
Serving size: 1⁄6 of recipe
Nutrition Facts Per Serving:
Calories: 64 Fat: 0.4 g Saturated fat: 0.2 g
Cholesterol: 1.9 mg Sodium: 26 mg Carbohydrates: 16.5 g
Fiber: 1.1 g Protein: 2.5 g
Recipe provided courtesy of Eat Right Press, from Healthy Eating, Healthy Weight for Kids and Teens by Jodie Shield, MEd, RD and
Mary Catherine Mullen, MS, RD. Academy of Nutrition and Dietetics, ©2012.See More

 

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Brandi@ABCDEatRight.com

 

 

Pumpkin: Fall's festive favorite! My 2 favorite recipes to make with pumpkin.

I love this time of year, pumpkins are indicative of the holiday season approaching. The bright orange color screams antioxidants and the fleshy innards are full of gooey fibrous vitamin filled fun. This time of year you will see pumpkin flavored cookies, muffins, coffee, teas and even IPA beers! But if you are afraid of tackling the traditional pumpkin, reconsider this year and try these easy ideas to incorporate the bountiful gourd into your holiday, unrefined, cooking.

Roast the pumpkin whole (yes, that is right, don't cut it open on the top) just preheat the oven to 350 degrees, pierce the pumpkin in a few places with slits and roast for 1 hour. Let the pumpkin cool, cut it open and scoop out the seeds and strings out. Soak the scooped innards in cold water. You want to keep the seeds and roast them later. Cut open the remainder of the pumpkin and scoop out the flesh of the pumpkin. This part can be used to make pumpkin soup, pumpkin pie and mixed into any baked goods.

There are 2 favorite recipes that I love to make with pumpkin: Spicy pumpkin penne pasta and Pumpkin chocolate chip cookies. Here are the recipes.

Penne Pumpkin Pasta

1 pound penne pasta

2 tablespoons olive oil

1 clove garlic

2 cups vegetable broth

1 15 ounce can pure pumpkin pure

1 cup heavy cream

2 teaspoons hot pepper sauce or red pepper flakes

1 tsp nutmeg

Parmesan cheese

From store to table:

Boil salted water in a large pot.Heat olive oil in a medium skillet over medium heat. Add the garlic and cook until softened. Stir in the vegetable broth, pumpkin, cream, hot sauce or pepper flakes and nutmeg. Lower the heat to simmer and cook for 8 minutes. Add the uncooked pasta to the boiling water. Drain pasta. Toss the pasta sauce with the cooked pasta and garnish with Parmesan cheese. Serves 4. 

Pumpkin Chocolate Chip Cookies

Adapted from FoodNetwork.com

1 cup (2 sticks) unsalted butter, softened

1 cup sugar

1 cup light brown sugar

2 large eggs

1 teaspoon vanilla extract

1 cup canned pumpkin puree

3 cups flour

2 teaspoons baking soda

1/2 teaspoon salt

1 teaspoon cinnamon

2 cups dark chocolate chips

Heat the oven to 350 degrees. Prepare cookie sheets with nonstick spray or line with parchment paper. Using a mixer, beat the butter until smooth. Beat in the eggs 1 at a time, then mix in the vanilla and pumpkin puree. In a large bowl whisk together the flour, baking soda, salt and cinnamon. Slowly beat in the flour mixture into the batter in thirds. Stir in the chips. Scoop the cookie dough by heaping tablespoons onto the prepared cookie sheets and bake for 15-20 minutes or until the cookies are browned around the edges. Remove the cookies off with a spatula and cool on wire racks. 

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