Unhealthy school lunches...It doesn't have to be this way!

We have all been there and even as a Registered dietitian I struggle with making a healthy lunch everyday for our two kids. Tufts University recently did a study on what parents send in lunchboxes and why they sent what they sent. It was interesting given all the scrutiny that school lunch has been under in the past years. Here is what I have summarized as the top 3 excuses that parents have used to pack an unhealthy lunch box: 

  

1. My child is a picky eater. 

2. I don't have time to make a healthy lunch. 

3. I don't know what to pack. 

So what does the study suggest

NOT do to make it a better lunch? 

Don't...
1. Justify Junk food by telling yourself that they have to eat something and you do not want them to starve or get dehydrated.

2. Don't stock up on "grab and go's". This makes it too easy to load up the refined foods and is an easy way to forget the healthy stuff. 

3. Convince yourself that they will not eat it. If you buy it...they will (eventually) eat it. 

Consider coming together with the teachers, lunch staff and other parents to encourage them to provide healthier fare. It's called Herd immunity. If everyone pitches in a little bit, eventually the kids won't see the junk food and desire it more. 

For tips on how to bring a healthier atmosphere to the classroom and lunchroom Click here for a lunch box basics printable to share with your classroom and post in your kitchen. 

P.S. Here is a quick pic to show you what I pack for our 9 year old son. I make sure he has a fruit and/or vegetable, something from the low-fat dairy group, whole wheat bread and whole grain crackers and a protein source (In this picture the protein comes from the milk and cheese). 

Have a great school year and keep up with us on 

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Wrapping up #NationalNutritionMonth2014

Today is the last day of March and hopefully you have picked up a few tips that were beneficial to your families overall health and well being. This years theme "Enjoy the taste of eating right" has many different messages. First, healthy food can taste good and second, eating healthy can be an enjoyable event. Just because you don't like cooked broccoli doesn't mean you won't like it raw dipped in hummus. 

Here are 5 key messages to take away from 

National Nutrition Month: 

1. Eat from the proportions recommended by the My Plate. 

2. Avoid Fast food restaurants as much as possible. Remember fruit is the original fast food. 

3. Learn to cook, share it with your kids and make your kitchen a family friendly place.

4. Make sure to brake for breakfast. Breakfast is a great way to start off the day. Choose protein, whole grains and fresh fruit to start the day in a healthy way. 

5. When you need the most accurate and up to date advice seek out a true nutrition expert, a Registered Dietitian. 

Stay connected throughout the year:

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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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Do you enjoy the taste of eating right?

It's a new day and a new month! Not just any month but National Nutrition Month^® (NNM)! Over the next 31 days I will focus on tips to keep your family healthy and strong! This years theme for NNM is "Enjoy the Taste of Eating Right." An important concept when living a healthy and clean life. As humans we desire foods that taste good and stray away from those foods that do not appeal to us. So this month we will focus on foods that are healthy for us and take a look at how we can make them appealing and tasty!

National Nutrition Month^® was started in March of 1973. It started out as a week long observance and was acknowledged as a month-long event in 1980 due to the surge of public interest in nutrition.

National Nutrition Month^® is a nutrition education and information campaign created annually in March by the Academy of Nutrition and Dietetics, formerly the American Dietetic Association. The campaign focuses attention on the importance of making informed food choices and developing sound eating and physical activity habits. Registered Dietitian Nutritionist Day, also celebrated in March, increases awareness of registered dietitian nutritionists as the indispensable providers of food and nutrition services and recognizes RDNs for their commitment to helping people enjoy healthy lives.

The Academy's mission is to promote optimal nutrition and well being for all people by advocating for its members. With more than 70,000 members, the Academy is the world's largest organization of food and nutrition professionals. The majority of the Academy's members are registered dietitian nutritionists and dietetic technicians, registered.

Article adapted from the Academy of Nutrition and Dietetics website: www.EatRight.org

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Why are bananas so good for you? What vitamins are in bananas?

One of the best "fast foods" is a banana! They are easy to eat, easy to bring along anywhere and fun (who hasn't tried to use the banana as a phone)!

Bananas are high in potassium which is great for muscles. They help with diarrhea which is great for our digestive system and may be beneficial for our hearts.

Bananas contain 3 grams of fiber and around 100 calories per medium sized bananas. Bananas have a thick skin and for this reason they do not have to be organic.

Bananas can be frozen and added to smoothies. They can be used to replace eggs in a recipe for baked goods. They can be layered in a sandwich with nut butter and they can be eaten all by themselves.

Bananas get a lot of press. They are touted as being super foods and then other websites say they are the worst food to eat. The important thing to remember about any food is to make sure and research the facts and make sure that there is supportive evidence behind the claims. Eating any food is all about moderation.

So next time you finish a sporting event or need a quick breakfast or snack, reach out for the yellow thick skinned fruit that will make your belly feel full and happy.

 

Another excerpt from the America's Dietitian healthy foods video series.

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A food review...written by kids...for kids...will it work?

In my constant quest to encourage kids to try new foods it brought me to an interesting idea. Why not have the kids become food critics? Now I'm not talking about the whiny, grouchy, pouty "That looks yucky" sort of critique that might be common when trying new foods. I am talking about turning the tables and have them WANT to try a new food. This technique does not involve sneaking in pureed vegetables but it does call for a little bit of persuasive conversation.

If a child thinks that it is a game or that they are somehow in control they are much more apt to trying new foods. It starts at the grocery store. Have them pick out a new vegetable, fruit or new food. Have them help determine how to cook or prepare it (guided by you of course or an easy recipe). Once the food is cooked hand them a magnificent food review and let them fill in all of the questions. Discuss the food and how it tastes, looks, and how it could be improved. Make this a weekly routine,  and odds are they will love it!

Now I know what you are thinking, what if this backfires, they write a review and still loath green peas.  A food review is a way of looking at green peas in a whole new light. First they picked them out, then they saw them or helped include them in a recipe and then they got to explore the food. You didn't argue with them, you didn't force them or bribe them and they get an opportunity to help change the food to a way they might like it.

Sometimes traveling down the road of trying new foods can be a bumpy and uncomfortable one. On one hand you want to expose your child to new foods and on the other hand the arguing just doesn't feel like worth the battle when it has been a long day. It is sometimes tempting to take the easy way out and just make the mac and cheese because you know they will have a full belly before bedtime. The best thing is that as they review, they taste and explore new foods! Add the element of a food review to your weekly routine and watch the kids as they broaden their food choices and practice a little descriptive writing.

For a food review template click here. There are Four versions of the food review so choose the printable template that you feel is most appropriate for the age of your child.

 

Here is a sample of two food reviews done during the Super Bowl game. My son and a neighbor chose raspberries to review. Our neighbor had never tried a raspberry before. My intention was for them to try the buffalo hummus or the pink cauliflower but I wasn't quick enough in my explanation :)

For future recipe ideas and help with menu planning purchase Take Out Recipes which provides 7 breakfast, 7 lunch and 24 dinner recipes/ideas that can be displayed in slip pocket magnets. Order yours today!

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Brandi@ABCDEatRight.com

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Love with Food...A love story or a review?

Over Christmas we received a gift that keeps on giving in the form of a monthly snack delivery. This subscription based box of food is delivered to your doorstep for the low cost of $10 per month. The product is called Love with Food and provides healthy, thought provoking snacks that fit the needs of anyone in your family, even the pickiest ones!

 

First of all, I love the name "Love with Food"... what a great name.

 

Second of all, I love the cause. For each box that is purchased a child gets a meal. Did you know that in the United States that 1 in every 5 children go hungry every day? Love with Food donates a meal to help nourish these children.

 

And last, but certainly the most important reason why I am in love with Love with Food, is that each box is a well thought out accumulation of snacks that excludes hydrogenated oils, trans fat, artificial colors, high fructose corn syrup and includes organic, all natural and sometimes even gluten free foods...music to a Registered Dietitian/Nutritionists and mom of 2 kids ears.

 

I have enjoyed the boxes and would recommend them as a great gift for families with kids all the way to the single foodies.

 

Check them out for yourself! Love with Food

 

 

 

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Day 12 Unrefined party tips for a festive and fun Holiday

On the 12th day of Christmas 

My Registered Dietitian recommended to me...

Party healthy and unrefined! 

For the final day of gifts, your RD gives you fun and delicious recipes for your festive fare! These dips and desserts are easy solutions for squeezing a few more fruits and vegetables into your holiday feasts.

Cashews and yogurt are a good source of protein. Have your vegetables and fruits go for a dip in these healthy recipes.

Cashew dip for veggies

• 1 cup cashew nuts
• 1/2 cup plain yogurt
• 3 teaspoons olive oil
• Salt and pepper to taste

Blend cashews in a food processor until they are a fine powder. Mix the nuts and yogurt together with the salt and pepper. Spoon the dip into small bowls and drizzle small amounts of olive oil over dip. Serve with carrots, celery, cherry tomatoes, and broccoli or cauliflower florets. Serves 1.

Yogurt fruit dip

• 2 cups low-fat vanilla yogurt
• 1/2 package low-fat plain cream cheese
• 1 teaspoon honey

Beat the ingredients with a mixer or a fork until light and fluffy and well-blended. Serve with fruit skewed on a kebab or individual pieces. Try different seasonal fruits such as star fruit, plums, apples, pears and bananas. Serves 2.

To ring in the new year with a little bit of extra luck, turn your black-eyed peas into a healthy hummus great for dipping carrot sticks and pita chips.

Black-eyed pea hummus

• 1 garlic clove, peeled
• 1/2 cup fresh lemon juice (about 2 lemons)
• 1/3 cup tahini (sesame-seed paste)
• 1 teaspoon ground cumin
• 1/2 teaspoon salt
• 1/2 teaspoon paprika
• 2 (15.8-ounce) cans black-eyed peas, drained
• 14 (6-inch) pitas, quartered Carrot sticks

Mince garlic, then add lemon juice and next five ingredients into a food processor or blender; process until smooth, scraping sides of bowl occasionally. Serve with pita wedges and carrot sticks. Yields 3 1/2 cups.

Desserts are always a magnificent finale to a delicious meal. Desserts can also be a place where you will find the most sugar, fat and calories. This year try floating a pear under a cloud of marshmallows, dipping into a sea of white chocolate snow or serving up a healthy cookie for Santa.

Partridges like to hang out in their tree and the perfect pear can be sweet and juicy. Pears have been a part of our diets for 3,000 years and are a healthy and unique addition to a child friendly dessert. 

Pear cloud

• 2 Anjou pears, cut in half and cored
• 1 cup vanilla yogurt
• 2/3 cup sweetened coconut flakes
• 1 cup mini marshmallows

Place pear halves on serving platter. In a bowl, combine vanilla yogurt, coconut and marshmallows. Cook in the oven at 350 degrees for 15 minutes or until toasted and bubbly.

Kids love to dip into their foods and melted snow is a fun way to slosh up fruits and vegetables.

Melted snow fruit and vegetable fondue

• 12 ounces white chocolate, chopped
• 3/4 cup soy creamer
• 1 teaspoon vanilla extract

Strawberries, carrot sticks, star fruit, Sweet red bell peppers, bananas and marshmallows for dipping.

Combine chocolate and creamer in a heavy saucepan. Warm over low heat, whisking until all the chocolate is melted and the mixture is smooth. Transfer the mixture to a fondue pot, stir in vanilla and serve with fruits and vegetables.

Other ideas: Make a snowman by stacking the marshmallows on the carrot sticks. Make a Santa hat out of the cut-up strawberries dipped into the fondue. 

Santa could benefit from a healthy cookie this year. Consider making these tasty treats to leave under the tree.

Quinoa peanut butter and flax seed cookies

• 2 cups cooked quinoa
• 1/2 cup peanut butter
• 1/4  cup honey
• 1 cup rolled oats
• 1/4 cup ground flax
• 1/2 teaspoon salt
• 1 cup chocolate chips or raisins

Combine all of the ingredients above. Roll small spoonfuls into balls. Place on prepared baking sheet. Cook at 350 degrees for 18 to 20 minutes.

Don’t forget to keep moving during the holidays. A nice family walk or bike ride after the big meal is a great way to help the food digest. The gift of nutrition may not be on Santa’s list, but it should be on Mom and Dad’s list. Just because it’s a holiday doesn’t mean it has to be a slippery sugary slope sliding into the new year. Peace, love and health to your family from mine this holiday season!

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BRANDI@ABCDEATRIGHT.COM

Day 10 Healthy Cookies for Santa

On the 10th day of Christmas 

My Registered Dietitian recommended to me...

Make healthy cookies for Santa! 

I love our tradition of making cookies for Santa as well as our annual cookie exchange, it really makes the holiday complete as far as I am concerned. My favorite cookies to recommend for the jolly St.Nick are:

Quinoa, flax, peanut butter and dark chocolate cookies &
Nutty Pumpkin Chip Cookies

Quinoa, Peanut butter and flax seeds cookies

2 cups cooked quinoa

1/2 cup peanut butter

1/4 cup honey

1 cup rolled oats

1/4 cup ground flax

1/2 tsp salt

1 cup chocolate chips or raisins

Combine all of the ingredients above. Roll small spoonfuls into balls. Place on prepared baking sheet. Cook at 350 degrees for 18-20 minutes.

Nutty Pumpkin Chip Cookies 

Adapted from Lunch Box Bunch.com (I love this site)

vegan, makes 18-22 cookies 

dry:

1 1/4 cups rolled oats

1 1/4 cup whole wheat flour (subbing optional)

1 cup sugar, organic

1 tsp salt

1 tsp cinnamon

1 Tbsp baking powder

wet:

1/3 cup water + 1 tsp flax seeds + 1 tsp chia seeds* (flax/chia egg)

1/2 tsp vanilla extract

1 cup pumpkin puree (canned or homemade - unsweetened)

1 tsp cider vinegar

2 Tbsp virgin coconut oil (or veggie oil)

* seeds - you can choose just one seed if needed

fold-in:

1/2 cup pecans

3/4 cup vegan chocolate chips

Directions:

1. Preheat oven to 375 degrees.

2. Add dry ingredients to large mixing bowl. Stir in wet ingredients. Fold in the “fold ins” until the dough starts to form. into a moist ball.

*flour note: you can substitute with a wide variety of flours - note that you may need to modify liquid to flour ratio just a tad depending on your variety. White flours may need a splash less liquid that heartier flours like whole wheat.

3. Place dough in the fridge or freezer until it firms up a bit - usually 15 minutes will do it.

4. Spoon cookie dough or roll into balls and place onto parchment paper lined or coconut oil greased baking sheet(s).

5. Bake at 375 for about 12 minutes – more or less depending on cookie size and how chilled your dough was. cookies will bind a bit as they cool - so once the edges being to slightly firm up and brown, the cookies are done.

Have a Healthy HO-ho-holiday!

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Brandi@ABCDEatRight.com

Day 9 Hunger at the Holidays

On the 9th day of Christmas

My Registered Dietitian recommended to me...

Help out with the Hunger epidemic this year! 

It's may seem easier to give toys for the toy drive or provide loose change to the Salvation Army, but this year go a little further and consider donating canned goods to food drives, donating to the local food bank, volunteering to help feed the hungry or helping out at the international level by donating to Food For the Poor.

Click here to donate to Food For the Poor under my Champion page.  Learn more about other local hunger needs by visiting Feeding America's website, this newly designed hub is a great place to find education pieces for kids, resources for the community, and ways health professionals are making a difference. Many dietitians are working to not only feed communities but provide healthier foods in the food banks such as fresh produce.

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Brandi@Abcdeatright.com 

Day 6 Keep away colds with a boost of Vitamin C

On the 6th day of Christmas my Registered Dietitian 

Recommended to me...

A boost of Vitamin C! 

The holidays can take its toll on our bodies and a little boost of Vitamin C will help to fight off some of the uninvited holiday rundown sicknesses. 

Here are a few quick tips to squeeze in some Vitamin C during the day: 
1. Start your day with a Smoothie packed with apples, oranges and pomegranate juice. Blend it with a cup of plain low-fat yogurt or milk to give it an extra protein punch. 

2. Place a bowl of easily peel-able small oranges and washed apples on the table for everyone to grab for a quick snack. To "dress up" the whole fruits, print out the holiday fruit mask by clicking here. 

3. Provide apple slices with nut butter as a snack, breakfast idea or classroom snack idea. 

4. Throw some pomegranate seeds into a salad at dinner and toss with a citrus vinaigrette. 

Get a quick boost of Vitamin C and the recommended 80-100 Milligrams per day and keep your body healthy and happy throughout the holidays. 

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Brandi@AbcdEatRight.com 

Day 4...Have a Salmonella free holiday! Food Safety tips to stay festive without getting sick.

On the 4th Day of Christmas my 

Registered Dietitian recommended to me....

Food Safety in the Kitchen!

There are few things worse than getting a food borne illness for the holidays. Keep illness at bay by following some of these tips when cooking for family and friends.

1. Keep hot foods hot and cold foods cold. Cold foods should be under 40 degrees Fahrenheit and hot foods should be kept above 140 degrees Fahrenheit. 

2. Never leave foods out for greater than 4 hours at room temperature. 

3. Avoid cross contamination by using separate knives for produce and meats and raw and cooked food. 

4. Store raw meats on the bottom shelf below any cooked foods and produce. 

5. ALWAYS wash hands before, during and after food preparation.

For more tips on how to keep your family healthy for the holidays visit: Food Safety at the Holidays.

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Brandi@ABCDEatright.com

Day 2 of Holiday Healthy Coaching...What is Emotionless Unrefined Eating (EUE)?.

On the 2nd day of Christmas my 
Registered Dietitian recommended to me... 

Emotionless Unrefined Eating (EUE) ! 

We were doing so well...learning the basics, weeding out the refined foods and then the holidays hit. It all started at Halloween, the scary processed, sugar laden and chemically clustered foods started lining the shelves and continued to hang out for a quarter of the calendar year. Many of my clients tell me how they are emotionally drawn to the foods that they eat especially around the holidays. I can relate to this attachment personally and professionally, whether its grandmas pecan pie, dads fried turkey or just store bought white rolls. Whatever the favored holiday food may be its time to change the way we look at the foods we eat at holidays in order to make a real change in our overall health. My advice  is to enjoy the holidays but to try and focus on other activities with the family that do not involve food. Food should not be the center of the holiday, it should accompany and provide enjoyment, but not be the focus of the season. Here are a few tips that I recommend for a holiday with emotionless unrefined eating.

1. Plan ahead and provide an outdoor and indoor activity that will draw the family away from the kitchen or food preparation areas. This year we brought a football and attempted to play a variation of flag football with the 3 generations that were in attendance. For the indoor activity we had a multitude of crafts that all ages loved to do.

2. Consider compromising. If that snack cake shaped like a Christmas tree is a must have for your holiday enjoyment then consider swapping it for that canned ham topped with maraschino cherries. Just because it is the holidays does not mean its a free for all and all the traditional foods have to be eaten at once. Spread it out and work on replacing the refined foods with unrefined foods.

3. Load up on fruits and vegetables. Set the table with fresh fruits and vegetables that are easy to grab and go. Instead of dips and chips or crackers and cheeses as an appetizer consider laying out fresh vegetables and fruits. The fiber will fill you up and allow for less room for the other stuff.

4. Talk to your family about the changes you would like to see this year during the celebrations. Encourage them to adapt healthier recipes and to participate in physical activity during the celebrations.

5. Consider preserving traditional recipes in a family made cookbook that can be shared with all family members and friends. By writing down the recipe the entire family can still participate in the event without drawing on the emotion of disappointment which may accompany a family event when someone is asked to make their recipe a little healthier. This method allows grandma’s 4 sticks of butter stuffing to be more of a heart warming memory and less of a heart stopping food item. 

When the holidays are over you don't necessarily remember the food,  the real memories are made by the time spent with family and friends. Consider changing how you and your family view your food related family traditions. This change to healthy, unrefined foods will provide the best gift you could give to your family and friends.

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