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.  Pair Protein and Fiber 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 fish Fiber sources include: fruits vegetables whole grains such as whole grain crackers, granola or a […]

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 […]

How many times have we told our children to do something (put on their boots, come down for dinner, put away the phone) and they just don’t do it. Frustrating?  You bet. As parents, we sometimes escalate the situation by yelling. It’s a knee-jerk reaction to get louder when we give commands that are ignored. Kids of every age will test limits. When you tell them to do something (or stop doing something) they often won’t comply with the first command.  They want to see what you’ll do next. Their goal is to get what they want – to keep doing something they like, to avoid something they don’t.  Try these techniques to get kids to listen without yelling, keeping in mind the child’s age and developmental level. Get on Their Level Go to their space and get on their level.  It’s probably not effective to yell from the kitchen,  […]

When making a trip to the grocery store, milk is usually a staple on the shopping list. Over the years, milk has started to take up more and more real estate in the grocery store as different varieties have become available. A quick scan of the milk aisle can lead to confusion and curiosity about what milk should be chosen for your child. Gone are the days when cow’s milk was the only option! In general, milk varieties can be broken down into two main categories: dairy (cow’s) milk and dairy-free alternatives. However, not all dairy-free alternatives are nutritionally comparable to cow’s milk. Being familiar with the nutritional impact of changing to a dairy-free beverage helps to ensure that your child is still getting all of the nutrition that is provided from cow’s milk. What is the difference? Cow’s milk provides several important nutrients, including protein, fat, vitamin D, and […]

What is iron? Iron is a nutrient found in many proteins in the body. This includes hemoglobin, which is responsible for the transport of oxygen to tissues throughout the body for metabolism. Iron also supports brain and nerve development in infants and children.  How much iron does my child need? What foods contain iron? Meat, poultry, pork, fish Tofu Dried beans and peas Dried fruits (raisins, apricots) Dark leafy green vegetables Iron-fortified breakfast cereals, breads, and pastas Peanuts, cashews, walnuts, Brazil nuts There are two forms of iron in the diet: heme and nonheme iron. Heme iron is in animal products including meat, pork, fish, and poultry and is the most easily absorbed form of iron for the body. Nonheme iron is found in plant-based foods like grains, beans, vegetables, fruits, nuts, and seeds. However, nonheme iron is not completely absorbed by the body. Its absorption may be enhanced when […]

Running is a sport that can be done all year long. For many young athletes, running is their after school sport of choice. Runners can compete in the fall, winter and spring in cross country, run indoor/outdoor track, and train in the summer. Whether a student is running throughout the year or during a specific season, all are prone to running-specific injuries. Shin Splints One of the most common injuries for runners are shin splints, caused by inflammation in the tissues, tendons, and bones in the shin (tibia). This overuse injury can be due to new or increased training. Pain along the tibia is associated with shin splints, as well as sharp or dull and throbbing pain and mild swelling. The pain can last both during and after running, and the area hurts to touch. People with flat feet or worn-out or improper footwear are more prone to shin splints. […]