Monday Message from August 29th

A Very Berry Summer


by Nour El-Zibdeh, RD


Are berries on your shopping list this summer? Whether we're talking about blueberries, strawberries or raspberries, these sweet, colorful finger fruits are sure to make your toddler or preschooler happy. Packed with antioxidants, fiber, vitamin C, potassium, and folate, berries are a nutritional powerhouse. "The younger children start eating berries, the healthier they will be," says Sarah Krieger, registered dietitian and spokesperson for the American Dietetic Association.
When Shopping

Look for containers at the store or farmers market without stains, moisture, or mold. Berries should be firm, plump, and dry. Strawberries don't ripen after harvest, so stay away from green or yellow ones. Steer away from blueberries that are green or blackberries that are red. Raspberries come in a variety of colors; make sure the ones you buy have the right color. For more fun, take your kids berry picking or grow berries at home. When buying frozen berries, shake the bag first. A big lump is a sign of defrost.
How to Store

When you get your bounty home, check for damaged berries and throw those away immediately, before they spoil the rest. Strawberries, blueberries, and raspberries last longer if stored at higher humidity with lower air circulation in the coldest place in your fridge. Produce drawers are ideal. If not available, a sealed container will do the job. Keep blackberries uncovered. While berries can last one week in your fridge, eat them within three days for best nutrition.
Preparing

Rinse berries in cold water when you're ready to eat them. Add berries to low-fat yogurt, ice cream, whole-grain cereals, salads, or smoothies. "Sometimes parents think too hard how to get their kids to eat fruit," says Krieger, who recommends eating berries fresh when in season. For a low-calorie jam, Krieger suggests baking berries in the oven at 400°F for 10 minutes. You don't need to add sugar since the jam contains the natural sweetness from the fruit.
Freezing

Freeze berries so you and your kids can enjoy them long after the season is over. Spread berries on a baking sheet and place in the freezer for a few hours then transfer to a freezer-safe bag. Keep strawberries whole to retain more nutrients.

Monday Message from August 22th

Breakfast in Schools: Healthy & Nutritious


by Heidi McIndoo, MS RD



Kids benefit from starting the day with a healthy breakfast. Research shows that kids who eat breakfast regularly tend to be more alert in school, and are therefore able to learn better. They are also less likely to be overweight than kids who skip breakfast regularly. However, even with hard evidence showing the substantial advantages to eating a morning meal, between 42% and 59% of American children do not eat breakfast every day, according to the American Dietetic Association’s (ADA) report The State of Family Nutrition and Physical Activity: Are We Making Progress?.



Why Skip Out on Breakfast?

All households have their reasons. In some cases, getting kids up and out the door on time takes all the energy Mom or Dad can muster at that hour of the day. Perhaps others may have financial issues that make obtaining nutritious food a challenge. And there may be kids who, like many adults, just find it difficult to eat first thing in the morning.



The Good News

Many schools throughout the country participate in the USDA’s School Breakfast Program, a program modeled after the National School Lunch Program to provide nutritional breakfasts to students at participating schools. Participation climbs yearly - currently more than 87,000 schools and institutions offer school breakfast .Over 11.1 million children ate school breakfast everyday in Fiscal Year 2009. Of those, 9.1 million received their meals free or at a reduced‐price.



According to Melinda Johnson, registered dietitian and spokesperson for the ADA, “Participating schools must provide 1/4 of a child's daily need for protein, calcium, iron, vitamins A and C, and calories.” She also adds that while the types of food vary somewhat, because these specific nutritional guidelines must be met, children can expect a dairy choice such as milk or yogurt; juice or fruit; a grain-or whole grain-based product such as cereal, toast, or waffles; and sometimes hot options like eggs.



Schools that provide breakfast in the classroom to all students have shown decreases in tardiness and suspensions as well as improved student behavior and attentiveness.



The Better News

There is a fee for the breakfast program, but families in need can apply to have their kids receive their meals at a reduced rate or for free, if they qualify. Sarah Krieger, a registered dietitian and spokesperson for the ADA, says “If you qualify for reduced or free breakfast, take advantage of the program. A child may improve their grades, attitude and energy by eating breakfast every day.”

Monday Message from August 15th

Back to School Nutrition
from Kids Eat Right



Often, summer break is when the children’s healthy eating plans take a vacation. So, as summer comes to an end and the school year nears, take time to refocus your efforts as a family to ensure your children’s nutrition and physical activity habits are ready for the year ahead.
•Breakfast is a very important meal for growing children. Studies show that breakfast eaters tend to have higher school attendance, less tardiness and fewer hunger-induced stomach aches in the morning. Their overall test scores are higher, they concentrate better, solve problems more easily and have better muscle coordination. So whether they eat at home or at school, be sure your children eat a nutritious breakfast every day.

•If your children’s school provides meals, take time to go over the menu with them and discuss how to build a healthful and nutritious meal they will enjoy. Make sure the choices include whole grains, vegetables, fruits and low-fat or fat-free dairy at every meal.

•If you pack your children’s lunch, take your kids grocery shopping with you and allow them to pick out healthy foods that they enjoy. Your children are much more likely to eat what you pack for them if they have picked it out themselves.

•If your children are involved in after-school activities, pack a healthy snack they can eat beforehand. Fruit or vegetable slices, 100 percent fruit juice and whole-grain crackers with low-fat cheese are healthy options that will give them the energy they need to make it to dinner.

•Regular physical activity is also vital to your children’s development. Not all children may like sports, but there are still plenty of ways they can get exercise on a daily basis at school and at home. In fact, involving the whole family is a great way to spend time together while getting the physical activity everyone needs.

Most importantly, talk to your children. Learn the foods they like. Teach them about the foods they need for their growing bodies. Find ways together to make sure they have the knowledge and ability to eat healthy and tasty foods at every meal.

Infant Cereal: Timing Is Everything


by Roberta Duyff, MS RD FADA


Your baby's first solid food should be a source of iron, such as iron-fortified infant cereal, which is often the most convenient iron source. With cereals, opt for ones developed for babies. They digest easier than varieties for older children and adults. Iron-fortified infant cereals help babies maintain their iron stores.

•Although there's no strict order, you might start with rice cereal. It's often best as the first cereal because it's least likely to cause allergic reactions. Hold off on wheat cereal until after your baby's first birthday. Some infants are sensitive to wheat before one year of age.


•When it comes to your baby's first cereal feedings, keep the cereal mixture thin. Start with just one part cereal to four parts of breast milk or infant formula. Once your baby develops eating skills—and a taste for cereal-mix in less liquid so its thicker. Don't mix in honey or corn syrup, which may contain small amounts of bacteria (Clostridium botulinum) spores that can be handful to infants.


•Be prepared if your baby refuses cereal at first. Try again in a few days. Infant cereal tastes different from the familiar breast milk or formula. The texture is different, too—not to mention the difference between a nipple and a spoon!

•Once your baby starts eating more cereal, he or she will take less breast milk or infant formula. Breast milk or iron-fortified formula still should be the mainstay of the diet during the first year.

Monday Message from August 1st

Fake a Homemade Dinner


by Karen Ansel, MS RD



Family meals are making a comeback. Seventy three percent of us now eat at home every day, up from 52 percent in 2003 according to an American Dietetic Association study released earlier this year. That's good news for several reasons. "Dinnertime may be the only time a family can get together and find out what's going on in each other's lives, so families who eat together are closer," says Bethany Thayer, MS, RD, a spokesperson for the American Dietetic Association. "What's more, children who regularly eat with their families are more likely to have healthy diets and get good grades in school. At the same time, they're less likely to suffer from depression or experiment with cigarettes, alcohol or drugs as they get older."
If you don't have time to whip up a homemade meal, you can still enjoy all the benefits of a family dinner. Here are four speedy meals you can dish up without breaking a sweat:


•Frozen ravioli with store bought sauce and a salad:

A well-stocked pantry and freezer can go a long way in cutting down on last minute trips to the supermarket. Fill your pantry with go-to ingredients like your favorite tomato-based pasta sauce, whole wheat pasta and polenta and load your freezer with different varieties of gourmet ravioli, stuffed shells or manicotti. Dinner will never be more than 20 minutes away.


•Rotisserie chicken, frozen mashed potatoes and peas:

When it comes to frozen veggies you can lose the guilt. Because they're flash frozen within hours of harvesting, frozen vegetables may actually have more nutrients than fresh which can sit on store shelves for days. Plus, they're ready in the microwave in minutes. In addition to peas, load up on edamame, carrots, corn, chopped spinach and even mashed potatoes. Buy yours without sauce and toss with a little heart-healthy olive oil instead.


•Veggie burgers with a cucumber salad:

A vegetarian meal doesn't have to mean hours slaving over the stove. Keep staples like veggie burgers and whole-wheat buns on hand for a meatless meal you can throw together on the fly. Serve with sliced cucumbers drizzled with your favorite light vinaigrette dressing.


•Grilled chicken Caesar salad with French bread:

For the ultimate healthy convenience meal slice up store-bought grilled chicken breasts and toss with hearts of romaine and light Caesar dressing. If you have a few minutes to spare, bake up a loaf of frozen whole wheat dinner rolls or French bread and the house will smell like you've been baking all afternoon.