The state of our school breakfast and healthy kids

This morning I had the pleasure of visiting my son's elementary school during breakfast time. I went in having only a description of what to expect from the guidance counselor. It was hectic but well organized. The cafeteria workers were efficient and friendly and very helpful. Today the children had the choice of scrambled eggs, whole wheat toast, strawberry muffin, applesauce or banana, and juice or milk. Breakfast is free for all of the kids. From observing the kids most chose the eggs and ate at least 75% of their meals. The children were very receptive when I walked around to discuss the importance of  breakfast. They told me what their favorite breakfast food was and I pointed out how it benefit them during the day. They were very polite and interested. This elementary school serves on average of 300 children every morning. In a school that has 900 students I thought this was pretty good.

As a nation the US serves 7 million school breakfast every day compared to 27 million school lunches. About 72,000 schools nationwide offer free breakfast at school.

There are a multitude of reasons as to why more children do not participate in school breakfast. The important thing to take away during this National Nutrition Month is that kids should be getting some sort of meal in the morning to keep them fueled up until lunch time.A meal that consists of whole grains (whole wheat toast, oatmeal or cereal), a protein source (such as milk or eggs), and a fruit source (100% juice or banana)

 Studies have shown that kids that eat breakfast perform better in school, have less behaviour problems and have more energy for physical activity.

I encourage all parents to consider their morning routine. And to remember that not only is breakfast the most important meal of the day but it is also a great place for a child to fuel up on whole grains, calcium, vitamin D and potassium, that they may miss out on throughout the day.

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Dehydration and Kids- Not so nice

What are the Signs of Dehydration?

• Headache
• Fatigue or tiredness
• Lethargy or sleepiness/less active
• Vomiting or nausea
• Dry skin
• Dizziness
• Constipation 
• Dry or sticky mouth

How much does a child need to drink? A child needs 6-8 cups of fluid per day. One cup is equivalent to 240 milliliters which is also equal to 8 ounces. What counts as a fluid? Water, milk, 100% juice, soup and anything that at room temperature is a liquid.

 

Thumbs up to low fat milk, water and 100% juice.

Thumbs down to sports drinks, energy drinks, sodas and non-100% juice drinks.

Still discussing the D's of nutrition at ABCD Eat Right.com

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Designable changes- Increase your kids healthy foods intake

A few weeks ago my family purchased a new dining room table. Our previous table has been in our family for over twenty years and throughout the years we had gradually lost members of the chair family that accompanied the table. We were down to 3 chairs and a Roley chair from our office. Of course the table had been beautifully colored on with permanent marker by the kids but honestly, this Sharpie surprise was not really working for us.

This new table was like Christmas morning all over again. It was amazing and by far the most beautiful piece of furniture that we own. The kids were ecstatic and could not wait to sit and eat at it. Our son made up "rules for the table" and we all had to abide by them. He even chipped in and offered to clean the table after meals were served. It was a surprising bonus to an already exciting purchase.

Over the course of the last few weeks I felt like the kids have even improved their eating habits since the purchase of the new table. By no means am I insinuating that a new dining room table will solve all the problems in the world concerning improved eating habits, but in our house I am excited to announce that we have seen some slight changes.

So what does this mean for all parents? Maybe just a little change at the dinner table is all that a child needs. A new place mat, a new spoon, fork, cup or colorful plate. Something they could call their own and be considered special to them. Maybe it is time to move out of the baby bowls and plates ( I have plenty of those still left) and give it a try, you might find some surprising changes in your child's eating habits.

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Yummy and healthy snack for kids

Chia Banana Raisin Cookies

The original recipe called for dates. I did not have dates so I used raisins. I also added a handful of chocolate. These healthy, but delicious cookies are a great source of protein and omega-3 fatty acids.

Ingredients
4 Tablespoons of white chia seeds ( I used black chia seeds)
4 Tablespoons of plain flour
Half a small ripe banana
2 tablespoons of chopped dates or raisins
2 Tablespoons of rolled oats
1 large egg
2 tablespoons of honey
1 and a half teaspoons of baking powder
1 Tablespoon of water

Preheat the oven to 350 degrees. Grind the seeds and the flour together. This makes the seeds grind easier and aerates the flour. I ground the seeds and the flour in my Cuisinart. Put this mixture into a bowl and add the rolled oats. Stir the dry mixture together. Blend together the banana, egg, dates or raisins, honey, baking powder and water. Add a handful of chocolate chips if desired.
Add this to the dry ingredients in the bowl. Mix together. The consistency should be similar to a cake batter but not as runny as a pancake mix.
Drop dessert spoons of the mixture on to an oiled tray. Bake for 15 to 20 minutes, until lightly browned.

Chia seeds can also be added to eggs, smoothies, baked goods, sauces, oatmeal, granola or yogurt.

Cha Cha Cha Chia...seed a healthy addition for kids

You may have heard of the Chia Pet- a popular iconic clay pot you could find in various shapes that would grow grass on the outside of it. Although chia made a super cute decade icon it is a relatively new superfood tauted in North America. This super rich food was cherished by the Aztec's for promoting health and stamina. This ancient seed is full of protein, omega-3 fatty acids, calcium, iron and fiber. All of that packed into a tiny seed that is about the size of a poppy seed. This ancient grain can be eaten raw and is highly absorbent. Chia seed adds a nutty flavor and can be used as an egg replacer in recipes and added to yogurt, granola, baked goods, smoothies, oatmeal's and sauces. You can find it in the seed or grain aisle of the grocery store. Don't miss out on all the benefits this little seed provides. It packs a powerful punch!

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Bad Example - Drinking a soda and kids

The other day some friends and I took the kids on a Trolley ride and we stopped at our favorite Pizza place in downtown West Palm Beach. While we were there I ordered a diet soda. I rarely drink diet soda but for some reason I was inclined to partake. We don't let our kids drink soda because we tell them that it is not good for them. It is full of chemicals, colorings and sugar. Absolutely nothing that could benefit a child.

Jackson, our 5 year old, was appalled. He immediately announced to everyone at our table, and loud enough so other tables could here "Mom.. how could you drink a soda? And you are a dietitian!"

What do you say to that? I did not have a really good explanation. How could I say "Well Jackson mommy drinks diet Dr. Pepper on occasion because it reminds me of being home in Texas and I like the caffeine because I was up last night with your sister". Likely not a good explanation for a 5 year old.

On one hand I was proud that he actually listened to me when I talked about food and healthy habits but on the other hand I felt like I was the worst example in the world.

I guess the lesson is that we as parents can't be perfect all the time. Will I be more cautious in the future when I order my carbonated beverage? Likely yes. Is it OK for our kids to see us eat and drink poorly? On occasion I would say yes, but for the long term challenges of feeding kids, the important thing to remember is that they are watching and remembering everything that we eat and drink.

As a dietitian side note...if you eliminate soda from your diet you will likely lose 1 pound a week (500 calories a day for 7 days equals 3500 calories which is what it takes to lose 1 pound a week), just by eliminating sugar laden sodas. Diet sodas are not much better. Studies are linking them to actually increasing the appetite.

Beans- Nutrition Art for Kids

 Beans come in an assortment of colors, sizes and shapes. Nutritionally speaking beans are high in fiber, B vitamins and protein. Here is a quick lesson in nutritional art.

Items needed:

1 cup of dried beans (black, pinto, white, black eyed peas or lentils)

Construction paper

Glue

Provide each child with a sheet of paper and 1/2 cup of each kind of bean. Have them make a pattern, sequence, shape or letter. My favorite is to make a giant "B" with the beans. Glue the beans in place. Let the glue dry.

Yea Beans!

Here are a few ways to incorporate beans into your diet:

Soups

Salads

Tacos

Casseroles

Dips (hummus and bean dip)

Brownie recipes

Click on the links above to bring you to the recipes.

What is your favorite way to include beans?

Healthy Breakfast for Kids

I am always seeking out new ideas for a healthy start to the day. This week, in ABCD Eat Right's Newsletter, we focus on the importance of breakfast for a child. Breakfast keeps a child's mind focused and has been shown to improve their academic performance. Now that being said, not all breakfast choices are alike. Sticking with a protein, whole grain and lean meat or low fat dairy is a great choice to start the day off right.
This week I tried a new addition to the breakfast routine: Quinoa. This pseudo-grain has made a big buzz around our house lately and I have tried to include it in many dishes (you may have seen the quinoa crusted fish last week). I like it because its full of protein, vitamins, iron and fiber.

Here is what I made:

1/2 cup cooked quinoa ( I made about 2 cups at the beginning of the week in order to use it throughout the week)
1/2 cup granola
1/2 cup plain Greek yogurt with honey
1/4 cup blueberries

I heated up the quinoa, granola and blueberries then added the yogurt. Blended and ate. Delicious.