ARTICLES RELATED TO:
Healthy Eating

Snacks can be a part of a healthy diet. Think of snacks as a little bridge from meal to meal, especially if meals are consumed longer than four hours apart. Snacks may not always be necessary every day, or between every meal. Aim to limit no more than 2-3 snacks per day, and be sure that healthy snacking is only offered/consumed at appropriate times.  Why Protein and Fiber Make Better Snacks Pairing protein and fiber-rich foods can help fill your child up. The term “satiated” is used to define the feeling of fullness or no longer feeling hungry. To improve satiety, be sure to offer one protein item or one fiber item. Or consider offering a combination of the two.  Protein sources include dairy products such as milk, cheese and yogurt, nuts and seeds, beans, eggs, meat, and fish. Fiber sources include fruits, vegetables, and whole grains such as whole […]

Typically the idea of eating fresh fruits and vegetables seems easiest in the spring and summer when farm stands and markets are more accessible. Thankfully the fall and winter months provide a bountiful amount of fresh fruits and vegetables with many nutritional benefits. Examples of fall and winter produce: Fruit apples cranberries grapes pears pumpkin clementines grapefruit kiwi pomegranate oranges Vegetables beets broccoli brussel sprouts cabbage carrots cauliflower celery collard greens kale mushrooms onions parsnips potatoes radishes sweet potatoes and yams winter squash Benefits Fruits and vegetables provide ample amounts of dietary fiber along with specific vitamins and minerals our bodies need. Notably Vitamin A rich fruits and vegetables really shine in the cooler months. Pumpkin, butternut squash, sweet potatoes, and carrots all contain this essential vitamin. Vitamin A plays a critical role for our eye health & immune system. When choosing seasonal produce, you are making not only a […]

A trip to the grocery store can quickly become overwhelming once you turn the corner and head down the aisle with cereals and bars. You could easily end up leaving the store empty handed in frustration. Cereals and bars for kids are an easy alternative for a quick meal or a snack. With so many options, how do you know if what you are buying is the best and healthiest one?  In 2018 the American Academy of Pediatrics released a report stating that food additives are particularly harmful to children since their metabolic systems are still developing. These chemicals may disrupt endocrine function, delay puberty, cause weight gain and trigger insulin resistance. Because of all these risks, it is important to choose cereals and bars that emphasize organic and natural ingredients.  Bars: The “bar” market is not just limited to granola bars. There are protein, fiber, and nut bars all […]

“There are starving children around the world and you are going to leave that food on your plate?” How many of you heard this growing up? I certainly did.   It’s basically parenting 101, right? And it comes from a genuine place. You spend money and time preparing food for your family; you don’t want that to go to waste! Not to mention, it’s hard to know how much a child should be eating in a day. Here are some tips that should help encourage a healthy portion size for your kids!  Serving Size Versus Portion Size Before we jump into healthy portion sizes for kids, let’s first break down the difference between a portion size and a serving size. A serving size is a specific measurement of food. Often expressed in cups, tablespoons and grams, the most common example is the Nutrition Facts Label found on the back of […]

Do you have one (or several) picky eaters on your hands? As parents, we’ve all been there. If you’re concerned about what your child does or doesn’t eat, the solution to your mealtime woes could be as close as your kitchen table. Benefits of Family Meals Family meals provide a multitude of benefits like: allowing parents to act as role models helping to create a supportive environment that promotes healthy eating teaching children about proper nutrition. Children of families who regularly eat together are also less likely to be obese, exhibit behavior problems, or use drugs and alcohol as they get older. Plus, they’re closer with their parents, which is always a good thing! Plan Ahead! Meal planning can make getting meals to the table much easier. But you might be asking yourself “Where do I begin?” or “How can I do it when I juggle so many other things?” […]

The holidays are a time for fun and family, but they can also be hectic and even unhealthy. Check out the following tips to help your kids (and yourself!) make good choices for a safe and healthy holiday season. 1. Get Up and Get Active Kids get most of their physical activity during school and at after-school activities. While they’re off on the holidays, they run the risk of being tied to digital devices, video games or the television. And although they deserve some off time and to celebrate like anyone else, there are lots of ways they can get physical activity during their time off from school. Consider the following: Children and adolescents should do 60 minutes (one hour) or more of physical activity each day. That includes aerobic activity (like brisk walking or running), muscle strengthening (like gymnastics or push-ups), and bone strengthening (like jumping rope or running). […]