ARTICLES RELATED TO:
Nutrition

There is no doubt that the COVID-19 pandemic has brought about many changes and challenges. Adjusting to new routines and schedules can make it difficult to maintain healthy habits. Remote learning and working from home can impact structure around meals and other activities. While technology has made many things possible in this transition, it has led to increased screen time for many children and families. It’s time to think outside the box and find new and creative ways to unwind and spend time together at home. These strategies are great to keep in mind during colder months at home as well! Nutrition Nutrients such as vitamins, minerals, and protein help to boost your immune system and help your body fight against illness. Minimizing processed foods, high sugar, and fat can also help keep your immune system strong. Higher amounts of sugar and saturated fats (found in high-fat meats and dairy, […]

Kids tend to gain more weight during extended breaks from school, like over the summer. We’ve seen a similar trend when COVID-19 restrictions were in place. A recent report from the Centers for Disease Control and Prevention (CDC) showed kids gained weight more quickly during the early months of the pandemic as compared to the previous year. There are many reasons why, but it seems without the structure of school many kids eat more and move less. The COVID-19 pandemic really messed up our daily routines. School closures, remote work, and stay-at-home orders meant going to bed later, eating at different times, snacking more, being less active, and spending more time in front of screens. This fall, things started to get back to normal as children returned to school and other activities. But just as we have gotten back into our routines, here come the holidays. Holiday weight gain is […]

When selecting a snack, it is important to think about a few key factors including timing, hunger level, portion size and nutritional value. Timing As a rule of thumb, it is helpful not to go more than about 4 hours without eating, even if it is something small. Long periods of time without eating can increase hunger later in the day, making it challenging to practice portion control when you finally get a chance to eat. It is also very challenging to make healthy choices when you are feeling extremely hungry. Snacks help to bridge the gap between meals and can help lessen hunger to an appropriate level prior to the next meal. Be cautious of grazing! Grazing is a term used to describe constant snacking. It is important to allow time (approximately 2-4 hours) between meals and snacks to give the digestive system a break. Most children should aim […]

Smoothies can be an easy and fun way to incorporate various foods into your child’s diet. Understanding the potential benefits of smoothies, how to prepare them, and when and how to incorporate them can make an enjoyable and healthy option for the whole family!      Benefits of Smoothies There are several reasons you may choose to incorporate smoothies into their child’s daily or weekly routine. A few nutritional benefits to smoothies can include: Increased variety of fruits and vegetables: Sometimes children will accept a wider variety of fruits and vegetables in a blended form more than they will in the whole food form. It is still important to continue to expose your child to the whole food form on a consistent basis even if they are consuming the fruit/vegetable in the smoothie. Boost of vitamins, minerals, and antioxidants: Smoothies often combine several fruits and vegetables in one recipe giving a […]

As the fall and winter seasons are upon us, so are the celebrations and comfort food that follows. How can we add to our favorite comfort foods for a fun and balanced holiday season? Check out these helpful tips on how to get the most out of your favorite dishes. Include proteins into your favorite dishes. Try adding a protein source like pulled chicken or ground turkey to macaroni and cheese for added satisfaction and strong muscles. In substitution of sour cream, try Greek yogurt for added protein and calcium. Hidden veggies can keep our favorite foods enjoyable AND provide the micronutrients our bodies need to be strong. Try these recipes for your next holiday meal: Mix pureed cauliflower into mashed potatoes for a light and creamy side dish. Add shredded zucchini to a meatloaf mixture for a moist, flavorful slice. Incorporate whole grains into your favorite treats. Here are […]

Summertime – sometimes synonymous with camp, vacations, sleeping in, relaxing outside in the sun, spending time with friends and family, and having a break from school. During these months, sticking to a meal schedule can be difficult when a child’s day-to-day schedule may be changing. It may be a challenge to keep kids on a schedule and ensure they are fueling their bodies for all the summer activities they are interested in. Here are some tips and tricks that will keep your summer meals on schedule! Plan Ahead Every week or every other week sit down with the members of your household and brainstorm some meals for the coming weeks. This will get kids involved in meal choices and encourage trying new foods. Plus, organizing ahead of time will take some of the stress away from the person responsible for planning, shopping, and preparing food. Meal planning options: Keep cut […]