31 Days of Healthy sports, Halloween, classroom and home snacks!

October is one of my favorite months of the year. So many fun fall events to look forward to, a slight change in the weather (we live in South Florida) and mid season football. The only thing I don't look forward to is the large amount of candy, colored festive foods and sugar...sugar...sugar! 

Therefore, I wanted to come up with a daily fun snack idea to share with you to reach a healthy snack time wherever you are throughout the month. 

For the next 31 days make sure and check out our Facebook page: ABCD Eat Right to "like the snack", post your own snack ideas and share the snacks.   

Here are a few pics of ideas that will be posted 

throughout the month! 

Keep up with us on Facebook so you don't miss a 

spooky healthy post! 

ABCD Eat Right

And don't forget to printout your Halloween Bat Masks to wrap all of your whole fruit in! 

Are you NUTS about tailgating?

Photo courtesy of Americas Production Company, Inc.

Tailgating festivities are all about grilling and grabbing easy bite sized foods and the best way to not feel bogged down after the game is to incorporate healthier snacks and foods.

I am always looking for that easy, healthy and delicious snack especially during the big game. Having young children makes it also necessary to have a variety of healthy as well as child friendly foods.

Here is a quick list of healthy snacks that you can make to cheer on the team: 


Guacamole. Full of healthy fats, a good source of fiber and over 20 vitamins and minerals, avocados make a healthy choice for tailgating events. Remember to eat in moderation and serve with an assortment of raw vegetables along with whole grain chips. 
Overtime with veggies! Lay out your tray of cauliflower and broccoli to resemble a football field. Dip the pieces of veggies in low fat Greek Yogurt dip or guacamole.

Trail mix. A great way to incorporate nuts, seeds and dried fruits for a sweet and savory nutrient rich snack. 
Edamame. Sprinkled with a small amount of sea salt, these pod filled protein and fiber rich snacks make a healthier choice over potato chips. 
Apples and nut butter are a crunchy alternative to cookies or other sweet options. Apples and nut butters are rich in fiber and nutrients.
Make them stackable! You can make salad, fruit and sweet kebabs that all have a healthy twist.

No matter who you are rooting for whether its peewee football to the NFL, tackle some of these healthy snacks at your next gathering. If you needs a few more healthy snack ideas make sure and visit Nuts.com .

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Festive snacks for the 4th of July!

Have your kids taste buds go POP this Fourth of July with these easy, healthy and delicious treats!

1. Patriotic fruit kebab . Cut the bananas last and prepare right before you serve for a great way to squeeze in a serving of fruit. 

2. Banana ice cream (1 ingredient- frozen bananas! Just freeze, blend and serve)

3. Ring pop frozen fruit pops. I love this idea but did not have a chance to practice it before the blog was published. You can reuse the ring pops plastic portion and top with cut up fruit. Freeze until frozen and enjoy! 

4. Watermelon cupcakes. Made with cut out watermelon. Top with fresh fruit or whipped cream. 

5.Ice pops. I love these Zipzicles! They are the best especially on a hot day. I fill them with leftover smoothies or 100% fruit juice. 

Have a great Fourth of July!

www.AmericasDietitian.com

Brandi@ABCDEatRight.com

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Twitter: AbcdEatRight1

On the road? Don't detour for unhealthy food! A few healthy food options to take with you in the suitcase, sedan or safari park

Hitting the road on that family vacation is a great way to enjoy a relaxing vacation. It can also be a time when healthy habits fly out the window. Don't let a vacation ruin your healthy habits, relax with some of these healthy tips. 

If your travels involve planes, trains or automobiles consider filling up your carry-on or purse with the following snacks. 

Top 3 Grab and go snacks to pack:
1. Anything from Peeled Snacks. My most recent favorite is more savory than sweet and packs 5 grams of protein and 4 grams of fiber in each serving. This snack is healthier than potato chips and more satisfying than pretzels or popcorn because of the natural pea protein. All of the Peeled Snacks are organic and made with minimal ingredients. My other favorite are the the Apple Clusters. 

2. Kind Bars are my go to granola. The nuts and seeds sprinkle in a little more protein to help keep kids and adults satisfied longer. The chocolate ones have been getting a bad rap lately but they are delicious, and still better than a candy bar. I believe that they can be a good addition to anyone's diet, with moderation of course. 

3.The Good Bean chickpea snacks. These are definitely an amazing alternative to crackers or goldfish. Add these protein packed beans to trail mix or eat by themselves. They are an easy snack full of nutritious goodness. 

If a road trip is in your future do some research ahead of time to locate fruit stands and farmers markets. One of our favorite places to stop when going to the Florida Keys is Robert is Here. To find out where you can locate the areas markets visit: Local Harvest or USDA's farmers market site. Bring along a cooler to transport some of the fresh produce. 

Once you have arrived at your destination consider staying at a condo or suite that has a kitchen so that you can economically make healthier meals. This may cost a little extra, but in the long run it will save you money from dining out. 



For more tips on staying healthy this summer, "like" our Facebook page: ABCD Eat Right and follow our tweets @ABCDEatRight1. 

Smoothies = 3 + 3...Top 3 ingredients to include and Top 3 reasons to drink them!

Smoothies have been the dietary rage for the past few years. People promote smoothies for all sorts of reasons and mainly for weight loss, meal replacement and even cleanses. But even before smoothies became a popular item they were a great way for people to pack in the nutrients. 

I have always liked smoothies for 3 reasons:

1. They are quick to make.You can make a smoothie in under 2 minutes if you are in a rush. 
2. They can cram in a bunch of nutrients and drink them down with ease. 
3. They are easy to make and even my 5 year old can make them.

When drinking smoothies you also want to be wary that it is still possible to over do it and take in way too many extra calories or fat, especially if you are purchasing smoothies from fast food restaurants. The best way to get the most out of a smoothie is to make it at home. Here are the 3 ingredients I recommend to always include in a smoothie:

1. A protein source : Skim milk, soy milk, low fat or no fat Greek yogurt, 2 tablespoons nut butter, 1 tablespoon PB2 powder, whey or soy based protein powders (we have been using Biochem whey protein...just make sure to read the label to make sure you know what you are getting, especially if its for kids). A good average for protein would be to have 15-20 grams of protein per serving, and under 500 for calories. 

2. A fiber source: Bananas, frozen or room temperature, frozen blueberries, mangoes, cherries, strawberries or any other frozen or fresh fruit. If the fruit is frozen you don't have to add extra ice. 

3. Flax seed or a super green. I like flax seeds for their omega-3 fatty acids (good fats) and super greens like kale or spinach or even collards or beet greens for their phytochemicals. 

Whatever you add to your smoothie know that you will be making a healthy addition to your daily intake and getting closer to your recommended 5-9 servings of fruits or vegetables, 25 grams of fiber and, protein needs for the day! 

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Protein snacks for kids

I am forever on a search for high protein, low junk snacks for our 8 and 5 year old kids.   They are very active kids involved in baseball, football, running clubs, dance and other school events and, I think it is important to mention that they are both vegetarians. Neither of them will eat beef, fish, chicken or pork. One will eat eggs and the other will eat tofu, and otherwise that leaves us with nuts, seeds, yogurt, beans, milk and to some extent whole grains and dark green leafy vegetables to seek out for their protein sources. 


Protein is important to build and repair tissues in the body. Most every process in a body needs protein for adequate health. 

On average kids need protein based on their weight in kilograms. To determine a general goal for protein needs for kids take their weight in pounds, divide by 2.2 to reach their kilograms. For a healthy child without any health concerns you can take their weight in kilograms and multiply by 0.8-1.0 to determine their need for grams of protein. For example: Jackson is 87 pounds and therefore his protein needs would be: 87/2.2= 39.5kg x 0.8 = 32 -40 grams of protein per day. 

Determining the amount of protein in a food item can be found by reading a food label. Make note of
how many servings the label is referring too and then scroll down to grams of protein. 

Here is a list of after school and lunch time snacks that I find healthy and protein rich:

1. Quick and easy granola and snack bars are one of my easiest forms of protein rich snacks. The kids favorite bars are KIND snack bars which have protein contents that range from 3-8 grams of protein per bar. Low in sugar and rich in whole grains. I love these snacks so much I asked them to donate to our run club which has 100+ kids. The kids loved the snacks and learned a little bit about healthy eating! 
2. A whole grain protein rich waffle which can be served any time of the day. Containing as much as 16 grams of protein these falafel waffles were recently published in Food &Nutrition Magazine. 
3. Ants on a Raft or the classic ants on a log incorporate protein rich nut butters with apples or celery topped with raisins. 
4. Smoothies are amazing because you can jam pack in a ton of nutrients that are easily swallowed or sipped up. Some great protein additions include: low fat Greek yogurt ( a little more protein than regular yogurt), low fat soy or cow milk (Almond milk is very low in protein), nut butters and even tofu.



No matter how old your kids are, protein is an important part of their diet. Keep in mind the protein sources and a mental note of their daily protein intake. For questions concerning protein email me: Brandi@ABCDEatRight.com . 

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Score your own Super Bowl Touchdowns with kid friendly healthy party snacks

Football party food is rarely considered the healthiest fare. This year score a touchdown with your team by serving these 7 easy and healthy options:

1. Guacamole- mash up a few ripe avocados, squeeze a half a lemon and add salt and pepper to taste. Dip your favorite chopped vegetables such as broccoli, carrots, red peppers, cauliflower. 

2. Skewered thinly cut chicken strips with cherry tomatoes and onion. Marinate the chicken overnight in balsamic vinegar, salt and pepper

3. Salad on a stick: Layer chopped romaine lettuce, quartered tomatoes, carrot slices or coins, red pepper slices and cucumbers. Dip in oil and vinegar. 

4. Grilled portabello mushrooms with goat cheese. 

5. Grilled stuffed peppers. Stuff with black beans, cheese and cooked rice or cooked quinoa and garbanzo beans. 


6. Broccoli and Cauliflower field with Greek yogurt dip. 

7. Fresh fruit (watermelon, cantaloupe) cut into football shapes using a cookie cutter.

No matter who loses at the Superbowl this year, your family will score a huge win with all of the healthy options!

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Brandi@ABCDEatRight.com

Facebook: ABCD Eat Right

Twitter: ABCDEatRight1

Pretty Perky Pumpkins fruit or vegetable?

This time of year is filled with the orange, yellow and brown hues of Fall. I love pumpkins and all the fun recipes that can be made with the seeds and the flesh. I have highlighted a weeks worth of our favorite recipes to keep you thinking about ways to incorporate the fruity festive pumpkin!

1. Pumpkin Nut butter: Mix up pumpkin pureed, almond butter, brown sugar, cinnamon and salt. Serve with English muffins, whole grain crackers or bagels. For recipe details visit:  http://www.pinterest.com/brandice5/abcd-eat-right/

2. One of my favorite classic recipes is: Pumpkin Fettuccine Alfredo. I tried to find my 12+ year old recipe and sadly could not locate the weathered recipe sheet. Here is the closest recipe that I could find to my original favorite.




3. Pumpkin Waffles - Our kids love waffles and I am always tweaking the recipes to make them a little healthier. This recipe was made with the help of my son Jackson!

4. Sweet and Salty Pumpkin seeds. Easy to make and fun to eat! 

5. Chipotle pumpkin black bean soup. A delicious take on a fall favorite soup. 




6. Pumpkin brownies - I cheated a little bit and used a box mix to save time. Normally I would add applesauce instead of oil but today I was feeling festive and wanted to swap out for pumpkin puree! 

7. Pumpkin smoothie- From one of my favorite go-to spots for healthy recipes- Super Healthy Kids, has a great recipe for a pumpkin smoothie! For breakfast, snack or even dessert. 


Have a great pumpkin week! 
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Important snack tools to last throughout the year

This month I have been posting daily snack ideas for after school, sports and classrooms. Along the way, on my quest for healthy snacks, I was introduced to a really fun Popsicle maker and snack cup. Two products both made by a company called Fresh Baby.The So Easy Popsicle Maker and So Easy Snack Cup were easy to use, easy to clean and not to mention super cute in bright orange and green colors.
The So Easy Popsicle Maker and Snack Cup are Bisphenol-A (BPH) free and simple to use. The fact that the product is BPH free is a plus for me. BPH is currently being studied and may be linked to causing potential health effects on the brain and the behavior. The less chemicals I can expose my family to the better off I think they will be.

Making the pops was easy. The Popsicle maker stood up on its own and was an easy, non-spill fill and an easy seal with the pop on  lid.

We made our Popsicle from prepared smoothies that we purchased (to save some time). Normally I would blend up my favorite smoothie concoction but lately we have been on the go a little too much. We ended up making delicious Mango Madness and Green 

Goodness smoothies which were easily removed from the Popsicle maker (another plus because I hate fighting with the Popsicle maker to release the pops) and enjoyed a healthy after school snack! 

I had to seek out an adorable baby to test out the Fresh Baby So Easy Snack Cup. Thankfully my friend Kim has the cutest 20 month old in town, Natalie. Natalie loved the colors on the snack holder and easily reached for the snack inside. Kim commented that the snack cup was great because with her toddler being always on the go it was nice to see that snacks were kept in their place (instead of spilled all over the floor). 

Check out the So Easy Popsicle Maker and So Easy Snack Cup by clicking the words above. You will not be disappointed! 

And...don't forget to check out our series on snacks and just all around healthy eating for kids and families by "liking" our Facebook page: ABCD Eat Right and visiting our web page www.ABCDEatRight.com 

Top 5 treats that will make your 4th of July "POP" !

Have your kids taste buds go POP this Fourth of July with these easy, healthy and delicious treats!

1. Patriotic fruit kebab

 

 

2. Banana ice cream (1 ingredient- frozen bananas! Just freeze, blend and serve)

 

 

3. Favorite fruit pop

 

 

4. Watermelon cupcakes

 

 

 

5.Ice pops (I just bought these on Amazon)

 

 

 

Have a great Fourth of July!

 

www.AmericasDietitian.com

Brandi@ABCDEatRight.com

Facebook: ABCD Eat Right & Americas Dietitian

Twitter: AbcdEatRight1

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