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Weekly Family Meals: August

01, August 2014 8:00 AM


Frequent blog readers may have missed the Weekly Family Meals listings here on the HealthyEating.org blog. In order to better meet the needs of our readers who may plan and shop on a monthly or twice-monthly basis, we'll be previewing our balanced family meal recipes and themes on a monthly basis, starting in August. We'll still feature the full description and text each week in the Healthy Eating, Meals + Recipes section of the website, but blog readers will get a sneak peek at what's in store for your family meals.

August Family Meal Preview (all recipes and themes subject to change)

Summer Produce

Featuring Corn + Broccoli Calzones, Bean Salad and Rhubarb Fool; plus California Summer Salad, Chunky Gazpacho Salad With Citrus Scallops, Cheese Herb Zucchini and Chicken with Oranges and Avocados.

Peachy Keen

Featuring Jalapeno Red Bean BBQ Burgers, Fruit Juice Cooler and Roasted Peach Sundaes; plus Peaches and Kale Salad, Pork Fajitas, Chicken with Gingered Peaches and Peach and Gorgonzola Pizza.

Zucchini

Featuring Zu-Canoes, Garlic Good Crab Cakes and Fruity Yogurt Parfaits; plus Stuffed Zucchini, Zucchini Corn and Black Bean Stuffed Enchiladas, Zucchini Rice Casserole and Chocolate Zucchini Cake.

Under the Tuscan Sun

Featuring Mediterranean Quinoa Salad, Tuscan Tomato Turkey Burgers and Berries with Custard Sauce; plus Tuscan-Style Tuna Salad, Ribollita Sicilian Supper Stew With Peppered Cheese Melts, Toasty Cheese Bruschetta and Panzanella Caprese.

 



Tags: family meals Healthy eating menus recipes
Categories: categoryHealthy Eating

Healthy Kids: Summertime, and the livin' is easy

23, July 2014 8:58 AM


Ah, summertime…vacations, sun and barbecues. The time of year where kids can be kids and parents have sleepless nights trying to figure out how to keep their kid’s brains from turning into mush and healthy habits flying out the door to a distant galaxy. When kids miss out on the opportunity to flex their brain power during the summer months it can be as harmful to their physical health as it is to their academic health. So, as a parent what can you do to keep your kids healthy and sneak in some education at the same time? HealthyEating.org to the rescue!

Easy Solutions

Games like Power Up Your Breakfast, where kids learn how to eat a healthy and balanced breakfast, and the MyPlate Match Game that teaches kids about the five food groups can help keep learning on the menu this summer. Teens can get involved too by using TeenBeat to track their daily physical activity. Our interactive games are a great way to keep your kids focused on nutrition throughout the summer months – and beyond! 

Get Cookin’

Summer is also a great time to introduce your child to planning and preparing meals to reinforce learning and nutrition. While children as young as 3 can help scrub potatoes or tear lettuce, once children reach school age, they can take a more active role in meal preparation. Learning to follow a recipe is a life skill that all children need and is applicable to many aspects of life even out of the kitchen. Some of my favorite summertime memories involve being in the kitchen with my Mom and two older brothers (I had to really stand my ground with my brothers if I wanted to help at all) making ice cream during those hot California summers.

Start by having your child choose from an array of kid-friendly recipes and gather all of the ingredients. During preparation, discuss each food group food that is being used and why it is important for them to eat every day. For “extra credit” ask your child how many servings of that food they need every day to be strong and healthy. Having your child measure out the ingredients and reading food labels is a great way to reinforce math skills. Involving your child in meal preparation is a perfect learning opportunity and a great way to spend time with your family!

While summer is a time for kids to be carefree, it’ not a time to take a vacation from good nutrition and learning! How will you keep your healthy kids active this summer?

 
Megan Mirijanian, Community Nutrition Adviser



Tags: Healthy eating kid- friendly recipes kids online games
Categories: categoryHealthy Eating for Kids

Healthy Kid Tips: Explore the Great Indoors

17, July 2014 9:00 AM


 

 

Whether the sun is scorching or rain is pouring down, what do we do with energetic children who are eager to play outdoors? We asked moms how they keep their tots active indoors during our “Eat, Play, Love This Summer with Your Tot” #Tips4Tots Twitter Party.

Here are the Top 15 most creative and fun indoor activities for healthy kids shared by the moms who know them best!

  1. Arts and crafts

  2. Sing karaoke and have a dance party

  3. Camp indoors by building a fort out of sheets

  4. Hop, jump or roll on a piece of bubble wrap

  5. Join a "band" in the living room using pots and pans

  6. Create a magic show and invite friends over as an audience

  7. Dress up to act out children's stories

  8. Play board games

  9. Help bake a yummy treat in the kitchen

  10. Build an indoor obstacle course

  11. Enjoy a movie marathon

  12. Create your own story or play

  13. Visit a local museum or library

  14. Host a tea party

  15. Stay active by playing tag, hide + go seek, hop scotch or charades

What tips would you add to this list? Add them in the comments below and stay tuned for our next #Tips4Tots chat in August.

 

Best wishes for a healthy, hydrated and happy summer! 

 

 

Mackenzie Gomes, Dairy Council of California Intern

 



Tags: healthy kids indoors physical activity
Categories: categoryHealthy Eating for Kids

Kids Can't Weight for Summer

15, July 2014 8:00 AM


Recently we have published a number of blogs on childhood feeding around the topics of sugar and getting kids to eat their vegetables

My registered dietitian nutritionist friend and colleague Marcia Crawford teaches nutrition to university students. Toward the end of the spring quarter, she published a blog that describes her dialogue with the students on recommended versus not-recommended strategies to help children grow up at a healthy weight.

Here is one of the "not-recommended" ideas:

  • Avoid weekly weigh-ins for children. While weekly weights help some adults manage their weight, this is not appropriate for children.

Read her blog, More on Kids and Weight to learn more.

This is especially important in the summer since a recent Harvard study found that children gain more weight in the summer than during the school year.

What are your suggestions to help children develop and grow to a healthy weight?

Visit our Healthy Kids section for more articles, tips, recipes, presentations and a webinar on feeding children.

 

Maureen Bligh, Registered Dietitian Nutritionist

 



Tags: Healthy eating healthy eating for kids sugar summer
Categories: categoryHealthy Eating for Kids

How to Get Your Gut on the Inside Tract

02, July 2014 11:06 AM


My San Jose dietitian's book club met recently to discuss our latest read, The Inside Tract by Gerard Mullin, M.D. and Kathie Madonna Swift, registered dietitian nutritionist. We were thrilled to see a popular nutrition book penned by both a medical doctor and a dietitian!

We had high attendance at our meeting since dietitians so often see clients with stomach disorders, such as irritable bowel syndrome and gastric reflux. Antacids are one of the most commonly taken over-the-counter medications, which is a clear indicator of the scope of the problem. 

The book's intended audience is someone who is suffering from gastric distress and is ready to dramatically change their lifestyle. Based on the severity of the distress, the book recommends one of three diet tracks. Track 1 is pretty much a standard, healthy diet based on the principles listed below. Tracks 2 are 3 are designed to give the GI tract a rest, then slowly add foods back to discover and isolate food sensitivities. 

Research is quite clear that digestion is very complex and one-size-fits all solutions just don't work. We wondered however, if more consumers actually followed these basic healthy eating principles, the more restrictive food plans would be increasingly unnecessary. 

  • Eat a diet based on whole, minimally processed foods. 
  • Eat functional foods that provide health benefits beyond basic nutrition.
  • Eat probiotic-rich foods.
  • Eat in a relaxed state -- learning to be aware and mentally present while eating. 
  • Chew your food! Gas, bloating and indigestion can simply be caused by not chewing enough.
  • Eat foods you cook.

We started to deviate with the authors' perspectives on these topics:

  • Gut-healing supplements. This book recommends high levels of supplements, which makes our group uneasy. Although the authors mention that supplements are unregulated and there is no guarantee that what's listed on the label is what you are buying, there is not much recourse for the consumer on this issue. We wonder if the supplements are necessary or if a healthy diet sans supplements would get the job done. 
  • We segued into the topic of juicing, which really got a rise out of the group! Too many consumers equate juicing to healthy eating. While these beverages are loaded with nutrients, we are concerned that these drinks are often high in sugar and low in fiber. We'd prefer that consumers eat their vegetables and fruits rather than pulverize them. 
  • Fear of food is an unintended consequence of elimination diets. 
  • Many consumers eliminate foods and even if they don't feel any better, neglect to add the foods back, which can cause long term nutritional deficiencies. 
  • One dietitian made recipes found in the book for several weeks. She said they were very time intensive to prepare and probably would not work for many consumers who need simple solutions in order to change their behavior. 

I find the emerging research on gut health to be fascinating and suspect our knowledge on this topic is still in its infancy. Health professionals should stay current on the emerging research and not accept any book currently in print as "the answer".    

Book club members, since I couldn't hear all of the conversations around the table, please feel free to add your comments/perspectives below!

Maureen Bligh, Registered Dietitian Nutritionist                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                   



Tags: book digestive health Healthy eating registered dietitian nutritionist
Categories: categoryNutrition Education

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