POSTED BY:
Jaclyn Costantino, RD, LDN

A garden is a place of mystery, adventure, collaboration and accomplishment. It’s a place to learn about our environment and where natural, whole foods come from. It’s where children can laugh and play while developing valuable social and cognitive skills for a brighter future. If your child has never been introduced to gardening before, these are just a few reasons to start. Children Who Help in the Garden May Eat More Fruits and Vegetables. Research has shown that children engaged in gardening projects may eat more fruits and vegetables, become more knowledgeable about nutrition, and continue healthy eating habits into adulthood. Gardening can also improve social skills, behavior, academic achievement in math and science, and attitude towards the environment.  With all of these positive outcomes, let’s dig in! Below are some ideas adapted from kidseatright.org to help you and your young one get started. Involve kids in every step of […]

The term performance-enhancing substances brings to mind elite athletes, doping trials and drug tests. But substances like creatine, protein supplements and caffeine are commonly used by teenagers who are driven to perform-and look-their best. It’s a trend that has pediatricians concerned, and one that parents should be aware of. What Are Performance-Enhancing Substances? Performance-enhancing substances, also called sports supplements, are products that claim to use natural products to enhance athletic performance. The claims include increasing muscle mass, strength, speed, endurance, fat loss or recovery time. Most are available over the counter. They may include vitamins, minerals, amino acids, herbs, or botanicals (plants)-or any concentration, extract, or combination of these ingredients. Creatine One of the most popular supplements on the market, creatine, is easy to obtain and comes in a variety of forms (like powders, tablets, energy bars). Creatine is a natural substance that we usually get from protein-rich foods in […]

It’s no secret that traditional holiday recipes contain high amounts of saturated fat, salt and sugar — three ingredients that can be harmful to our health when consumed in excess. These are also ingredients that can be easily substituted with healthier alternatives. Try some healthy holiday makeovers by using the following ingredient swaps to improve the nutritional quality of your favorite holiday meals, snacks and desserts. Saturated Fat Use low-fat or skim milk in place of whole milk or heavy cream. Choose baking, grilling or steaming as your cooking method instead of frying. Use equal parts of applesauce (no sugar added) instead of butter in baking. Use Greek yogurt to replace or decrease the amount of oil, butter, mayonnaise, sour cream, heavy cream and buttermilk. Use vegetable oils, such as olive or canola oil, in place of butter for a healthier fat source. Salt Choose low-sodium, reduced-sodium or no-salt-added products such as […]

When the school year starts, things suddenly get much, much busier. In the rush to get the kids up, dressed, packed and out the door, sometimes lunchboxes are stuffed with whatever’s most convenient. The problem: Too many snack foods, desserts and sugar-sweetened beverages are sneaking into our kids’ lunchboxes, and not enough fruits, vegetables and dairy products are being packed. So start this school year off with nutrition in mind. Think ahead and plan menus for healthy school lunches that will wow your kids and give them the nutrients they need to be the best students they can be. 7 Tips for Building Healthy School Lunches A nutritionally complete lunch is essential to promoting peak academic performance. If your kids bring lunch from home, here are some tips for building a healthy, well-balanced mid-day meal: 1. Choose a healthy item from each food group. Include fresh or frozen fruits and vegetables, whole grains, lean proteins and […]