Monday Message from August 13th

Fake a Homemade Dinner

by Karen Ansel, MS RD

 

 

Family meals are making a comeback, and 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 Academy of Nutrition and Dietetics. "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.

Monday Message for August 6th

Does My Child Need a Gluten Free Diet?

by Karen Ansel, MS RD

 

Lately, gluten free diets are getting a lot of attention. Going gluten free has been rumored to increase energy and concentration, cure digestive ills, and even improve symptoms of autism and ADHD in children. With so much hype it’s hard not to wonder if your child might not benefit from a g-free diet.
Gluten is a protein found in certain grains like wheat, barley and rye. Because gluten helps make foods taste better and improves their texture, it’s also added to everything from deli meats to French fries. For most children gluten is completely harmless, with two exceptions. “Children should be following a gluten-free diet if they’ve been diagnosed with celiac disease or with non-celiac gluten sensitivity,” says Tricia Thompson, MS, RD, co-author of Easy Gluten Free: Expert Nutrition Advice with More than 100 Recipes.

What exactly are celiac disease and non-celiac gluten sensitivity? Celiac disease, also known as celiac sprue, is an autoimmune condition that affects one in 133 people. For children with celiac, even the slightest morsel of gluten can spell trouble, triggering the release of antibodies which mount an assault on the intestines. These attacks damage the intestine, making it difficult to absorb many of the nutrients children need to grow and thrive. They also cause many unpleasant symptoms such as gas, bloating, diarrhea and weight loss or weight gain. Untreated, celiac can also lead to complications such as anemia, neurological disorders and osteoporosis. Non-celiac gluten sensitivity (or NCGS) is believed to be more widespread that celiac, affecting an estimated 18 million Americans. It’s similar to celiac in that it also involves an immune reaction to gluten. But unlike celiac disease, that reaction doesn’t cause the body to produce damaging antibodies. So while a child with NCGS may have many celiac-like symptoms, he or she won’t experience the same intestinal damage, nutrient deficiencies or long term complications.

Currently, the only treatment for celiac disease or NCGS is a gluten free diet. “A gluten free diet is extremely restrictive so it can be difficult for a child to follow,” says Dee Sandquist, MS, RD, a spokesperson for the Academy of Nutrition and Dietetics. “It can also be psychologically and socially challenging.” Birthday parties, sleepovers, eating out and even snack time at school can be difficult to navigate. But the good news is that when children with celiac disease do give up gluten their growth returns to normal and their symptoms quickly improve according to a 2008 Journal of the American Dietetic Association (now Journal of the Academy of Nutrition and Dietetics) review article.

If you suspect your child has celiac or NCGS, experts recommend having your child screened by your healthcare provider before going gluten free. In fact, testing for these conditions only works if your child is eating a gluten containing diet. Because gluten is found in so many foods, unnecessarily restricting it can actually cause your child to miss out on important nutrients like iron and B vitamins children normally get from enriched and fortified foods like cereals, bread and pasta. If, after testing, you do find that your child needs to go gluten free, working with a registered dietitian can help develop a plan that ensures he or she gets all the nutrients needed for optimal health.

Monday Message for July 30th

Exercise with Your Baby

Physical activity is important during every stage of life, even infancy. Activity can encourage rolling over, crawling and walking as well as cognitive development and can lead to a preference for active play.
Try these activities to get your child moving:

• Spend part of each day with active baby games (babies love peek-a-boo).
• Hold playtime on the floor and help your infant explore his or her surroundings.
• Join a parent-infant play group.
• Choose activities that allow movement of arms, legs, hands and feet.

Remember, always avoid rough play, and consider talking to your child care provider about how much time your infant should spend moving.

http://www.choosemyplate.gov/bday/celebrateIE.aspx

ChooseMyPlate- toddler style

  Spending way to much time (and money!) in Walmart the other day, I found these great plates from Munchkin following the ChooseMyPlate guide. They are made from toddler friendly melamine and provide a guide suggesting a fruit, vegetable, protein, grain, and dairy serving at each meal. They also have place mats that show what foods fall into each category. Find all of the budget friendly products here for a pretty nice price: http://www.walmart.com/ip/Munchkin-Toddler-Balanced-Meal-Feeding-Set/19487796?findingMethod=rr


have you checked out ChooseMyPlate.gov?  The Food Guide Pyramid is so 5 years ago  :)  Take some time to check out all of the great info and areas fod

Monday Message from May 14th

Feeding Vegetarian and Vegan Infants and Toddlers

 

The Academy of Nutrition and Dietetics and American Academy of Pediatrics (AAP) agree: Well-planned vegetarian and vegan eating patterns are healthy for infants and toddlers.
Time and attention are necessary to make certain young children, vegetarian or not, get all the nutrients they need for normal growth and development.
For the first four to six months, all babies do best with breast milk. Use iron-fortified formula (soy for vegans) if breast feeding is decreased or stopped. Cow’s milk, soymilk, rice milk and homemade formulas are not appropriate for babies during the first year because they have the wrong ratio of protein, fat and carbohydrate. They are also missing important nutrients for health, growth and development.
Solid foods can be introduced in the same order as for non-vegetarian infants. Replace meat with mashed or pureed tofu or beans and soy or dairy yogurt and cheese. (See Introducing Solid Foods.)
Since breast milk is such a rich source of nutrients, vegan mothers may want to breast feed for more than one year. Wean vegan infants with soymilk fortified with calcium and vitamins B12 and D. For toddlers, rice milk should not be used as a primary drink because it is low in both protein and energy.

Some Nutrients Needing Special Attention

When feeding vegetarian or vegan children, pay close attention to the following nutrients:

• Vitamin B12: Vegetarians can get plenty of B12 from milk products and eggs. Vegans, both breast feeding moms and children, need a good source of B12. Options include a supplement or fortified foods like soy or rice beverages, cereals and meat substitutes.
• Vitamin D: The AAP recommends all breast-fed infants receive 400 IU per day of supplemental vitamin D starting shortly after birth. This should continue until your child consumes the same amount of vitamin D from fortified milk: at least one quart per day of cow or soy milk.
• Calcium: Breast and formula-fed babies, as well toddlers who eat milk and dairy foods, usually get plenty of additional calcium from foods such as yogurt and cheese. For vegan toddlers, calcium-fortified foods and beverages or supplements may be necessary. See a registered dietitian for advice.
• Iron: The iron content of breast milk is low, even if moms are eating well. Babies are born with enough iron for four to six months. After this age, vegetarian and vegan infants need an outside source. Options include iron-fortified cereals or supplements.
• Protein: Babies need plenty of protein for rapid growth during the first year. Protein needs can be met with breast milk or formula until about 8 months. After that, add plant proteins from beans and cereals and fortified soy milks. Lacto-ovo toddlers can get protein from yogurt and eggs.
• Fiber: Lots of fiber can fill toddlers up quickly. Provide frequent meals and snacks. Use some refined grains, such as fortified cereals, breads and pasta, and higher-fat plant foods like sunflower butter and avocadoes to help vegetarian children meet their energy and nutrient needs.

Monday Message from April 30th

Wash Your Grocery Tote!

 

Reusable grocery totes are great for the environment, but they might be making you sick. How often do you wash your bag? Unwashed totes increase your risk for food poisoning and cross-contaminated food.
General Maintenance:

• Frequently wash your tote in the washing machine or by hand with hot, soapy water.
• Store totes in a clean, dry location.
• Avoid leaving totes in the trunk of a vehicle.

While Shopping:

• Put meat, poultry and fish in separate plastic bags before placing in the tote. This will help prevent juices from leaking and contaminating your reusable totes and food.
• Place fresh or frozen raw meat, poultry and fish in separate totes from produce and ready-to-eat foods.

Transporting:

• Clean all areas where you place your totes, such as kitchen counter or table, to reduce cross contamination.
• Make sure to wash your tote if used to transport non-food items before placing produce and ready-to-eat items inside your tote.

For more tips on reusable grocery totes visit HomeFoodSafety.org

Monday Message from April 23rd

Exercise with Your Kids

by Monique Ryan, MS LDN RD CSSD

 

 

When today's grandparents were kids, there were no computers, video games, cable TV and few fast food restaurants. Most of them spent free time riding bikes, climbing trees and playing tag. Today's kids watch an average of 20 to 30 hours of TV per week. Parents can support their kids in being more active by getting in the exercise game themselves.

Support Your Kids' Activities

• Be a role model for your kids. Present physical activity as an important time to take care of your body and health, rather than a chore. Find activities you enjoy and be active for at least 30 minutes five days a week. Remember, adults need at least 30 minutes of physical activity a day, and children need 60.
• Praise, reward and encourage your kids' physical activity with activity related equipment, games or outings.
• Plan time in your kids' schedule to engage in 60 minutes of physical activity each day. Kids can accumulate their 60 minutes in shorter chunks during the day.
• Head for the nearest park, swing set or jungle gym after school.
• Jump rope with your kids or organize a neighborhood jump rope group.
• When foul weather strikes, play active indoor games.
• Organize your family room or living room for more activity. Think kid's yoga or dancing to music after dinner.
• Make time for half a day of family activity each weekend, such as a family walk, bike ride or tennis match. Ask your kids which activity they most want to do.
• Play a backyard game such as freeze tag or Frisbee.
• Set up a backyard net for badminton or other net ball sports.
• Play catch or soccer with your kids or organize a neighborhood game.
• Encourage kids to participate in active chores such as light housework, raking leaves, sweeping the walks or cleaning the garage. Make the chores fun to do—turn on the radio in the garage—and do the chores with them.
• Take a nature hike to collect leaves and rocks to make a collage.
• Walk or bike to the local library to borrow a book. during the day.
• Encourage fun physical activity time during kids' free time. Next time your kids say, "I'm bored," offer to shoot hoops or jump rope.
• Enroll your kids in organized activities. They are a great way for kids to get fit. Encourage them to participate in a variety of activities such as soccer, swimming or dance.

Get Active as a Family

• Gather the family together and play interactive computer games that require physical activity.
• Get up early with your kids to walk the dog before school and have them walk the dog after school.

Ways to Reduce Screen Time

• Limit the extracurricular time your kids spend in front of a computer or TV to less than two hours daily.
• Use dance DVDs for some physically active TV time or encourage dance video games that involve the whole body to play.
• Keep the TV in the living room and not in kids' bedrooms. This will help decrease how much TV kids watch and also help to control what they watch.
• Turn off the TV while eating.

Nutrition Lesson at the Children's Museum

For National Nutrition Month, during the month on March, I have been trying to promote nutrition and health through my community, in part with efforts of other members of my local dietetic association. So far, we have gotten proclamations for National Nutrition Month and Registered Dietitian Day, an article written in a local magazine, displays in our local libraries, and lastly, the opportunity to teach about nutrition at our local Children's Museum.

It has been arranged for two classes at the Children's Museum for about 12 kiddos that will take place during their Spring Break Camp. Today's first lesson was on fruits and vegetables. Myself and a local colleague read two books to the kids, Eating the Alphabet and Growing Vegetable Soup, both by Lois Ehlert (and highly recommended!). Next, we had the kids reach their hands into brown grocery sacks with a front flap cut into them, to feel around and without looking, try to guess what the fruit or vegetable was. SO much fun! They were asked to keep their ideas to themselves until everyone had a chance to touch and feel, yet that was SO HARD!  Everyone was very excited to get their guess in. We had a range of different fruit and veggies, but my favorites for them was applesauce and canned pumpkin (both open and in Tupperware).

Monday Message for March 12th

Hard Facts about Soft Drinks

byJodie Shield andMary Mullen, RD MS

 

In 2009 sales of carbonated beverages totaled $18.7 billion—that is about $5 billion more than total milk sales! One reason why soft drinks are so popular is the price. Kids learn quickly that they can get more "bang for their buck" by buying a super-size soft drink instead of an 8-ounce carton of low-fat milk. And, let's face it, the variety of types and flavors of soft drinks—regular, diet, with or without caffeine, cola, uncola, and energy drinks—is a temptation trap.

Sweetened Soft Drinks

The main ingredient in sweetened soft drinks is water; they are about 90 percent carbonated water. They provide essentially no key nutrients and are sweetened with either sugar or high-fructose corn syrup, which is a combination of fructose and dextrose (a sugar that comes from corn). There's been a great debate as to whether high-fructose corn syrup may be the reason why obesity rates in the United States have skyrocketed, but there is not enough scientific evidence to say that this sweetener changes metabolism, increases body fat, or boosts appetite. Many companies are removing high fructose corn syrup from their products, but the key to reaching a healthy weight is to trim calories—cut back on all types of added sugar.
Soft drink flavors come from artificial and natural flavors. Acids such as citric acid and phosphoric acid give a tart taste and act as preservatives. Coloring might also be added. Many soft drinks also contain caffeine. While caffeine is not necessarily harmful, it is a stimulant that can affect kids' alertness and sleep patterns; make them feel anxious, jittery, or dizzy; or cause headaches. Unfortunately, the amount of caffeine is not listed on labels or in the Nutrition Facts, but most caffeine-free soft drinks say so on the label.
If your child or teen drinks sweetened soft drinks, consider these Think Before You Drink tips:

• Cut down the quantity over time. Each week, have your kid cut back until he or she reaches the goal of drinking one serving or less a day. And, no, a 64-ounce cup is not a serving! The daily limit should be no more than 8 to 12 ounces, or—better yet—none at all.
• Diet sodas are a better alternative than regular sodas, but water is the best way to quench thirst.
• Serve water or low-fat or fat-free milk at meals instead of soft drinks

Monday Message from March 5th

Vegetable Oil in the Refrigerator?



Vegetable oils will keep longer when refrigerated. Although some oils have a shelf life of a year or more, others such as flaxseed, sesame and walnut oils should be stored in the refrigerator. Eventually, all oils will become rancid with an off smell and taste. If this happens, it won't make you sick, but you should toss the oil anyway. To keep oil fresh longer, keep it away from heat, light and air.     

Monday Message From February 27th

Chicken Pot Pie Bundles

by Janice Bissex, MS RD

Everyone will love this comfort food classic with a fun new twist! Delight your diners with creamy Chicken Pot Pie Bundles, perfect for a winter night.

Ingredients

1 ½ tablespoons canola oil, divided
1 large carrot, peeled and cut into ¼-inch dice (about 1 cup)
½ small onion, cut into ¼-inch dice (about ½ cup)
2 cloves garlic, minced
1 pound boneless, skinless chicken breast halves, cut into ½-inch dice
2 teaspoons chopped fresh tarragon or ½ teaspoon dried tarragon
½ teaspoon kosher salt
Pinch of black pepper
1 cup all-natural chicken broth
4 teaspoons cornstarch
¾ cup frozen petite peas, thawed
¾ cup frozen corn kernels, thawed
2 tablespoons grated Parmesan cheese
12 egg roll wraps (NOT the smaller wonton wrappers)

Directions

1. Preheat the oven to 350°F. Heat 1 tablespoon of the oil in a large nonstick skillet over medium-high heat. Add the carrot and onion and cook, stirring frequently, until softened, about 5 minutes. Add the garlic, and cook 1 minute more.
2. Stir in the chicken, tarragon, salt and pepper. Cook until the chicken is no longer pink, about 5 minutes.
3. Place the broth and cornstarch in a bowl and whisk until well combined. Add to the skillet along with the peas and corn, and bring the liquid to a simmer, stirring constantly. Continue to simmer and stir gently until the sauce thickens, about 2 minutes.
4. To prepare the bundles, use a muffin pan with 12 medium-size cups (do not coat with nonstick cooking spray). Gently place 1 egg roll wrap into each cup, letting it extend over the sides.
5. Place a generous 1/4 cup of the chicken mixture into each wrap, and sprinkle the Parmesan cheese on top. Fold the corners up and over the top of the filling and press to seal the edges (it doesn’t have to be perfect!). Brush the remaining oil on top of each bundle.
6. Bake until golden and crisp,12 to 15 minutes. Cool slightly before eating.

Monday Message from February 20th

Time to Unplug!

by Jill Weisenberger, MS CDE RD

Ages: Toddler, Preschooler, Gradeschooler, Teen

Topics: Healthy Weight

 

What occupies your kids for more than six hours per day? TV, computer and video screens. Children spend on average almost 45 hours per week with media.That's more time than they spend with their parents! Even kids under age 2 watch one to two hours of television per day.

Too Much TV Linked to Obesity
Ungluing your kids from the TV set and other screens may help prevent and treat weight problems. Though TV and other screen time can be entertaining and even educational, too much is associated with being overweight or obese. One study found that children who spent more than eight hours watching TV each week at age 3 were more likely to be obese at age 7. Having a TV in their bedroom ups their chances of being overweight even more, says Amy Jamieson-Petonic, RD, spokesperson for the Academy of Nutrition and Dietetics and director of coaching at Cleveland Clinic. Fortunately, limiting TV and other screen time helps kids lose body fat and control their weight.
When kids—and adults too—sit in front of the TV, they're not burning up the extra calories they would if they played sports, rode bikes, walked dogs or did chores. Unfortunately, non-nutritious food and screen time seem to go together, boosting calorie intake. Researchers from the University of Liverpool note that food commercials influence kids to eat more unhealthful foods. Children who watch Saturday morning cartoons see 20 food commercials in just one hour, and 19 of them are for foods that aren't nutritious!

Kids Watching More TV
Chances are good that your kids are in front of screens more than you think they are. Do they watch TV while getting dressed? While eating breakfast or waiting for the school bus? Do they play handheld video games before dinner? Ask your kids about this. What you learn might be surprising.
Be sure to keep the TV off during dinner too. The whole family should focus on the food and the conversation. "Families that eat dinner together at least three to four times per week are healthier and maintain a better weight," explains Jamieson-Petonic.
These guidelines will help your family maintain just the right amount of screen time.

• Limit TV and other media to less than two hours per day for kids age 2 and older. Do not allow television viewing for children less than 2 years of age, according to recommendations by the American Academy of Pediatrics.
• Keep TV out of the bedrooms.
• With the exception of an occasional family movie and pizza night, keep television sets off while eating.
• Sit down with your kids to help them select the specific TV shows they'll watch, giving them some control and helping them make decisions. Watch with them when you can.

Monday Message from February 13th

Enjoy heart-healthy foods

Ages: Toddler, Preschooler, Gradeschooler, Teen
Topics: Heart Health, Dairy, Fats, Fruits, Grains, Proteins, Vegetables, Meal Planning, Energy Balance


What's the best way to share the love this Valentine's Day? A healthy heart. The month of February is not just for sweet treats and hugs—it's also dedicated to raising awareness of the leading cause of death in America: heart disease. Incorporate some of these ideas into your family's meals for a heart-healthy diet.

The key to heart health is eating foods low in saturated fat, trans fat, cholesterol and sodium, and high in omega-3 fatty acids and fiber. Eating a well-balanced diet will include a combination of whole grains, lean proteins, fruits and vegetables and low-fat dairy.

Saturated and trans fats are found in some meats, dairy products, baked goods and deep-fried and processed foods. Both types of fat raise your LDL—or "bad"—cholesterol level. Instead, eat more plant proteins, fish, poultry and low-fat dairy foods. Start cooking with oils high in monounsaturated and polyunsaturated fat instead of butter, margarine or shortening, which are high in trans fat.

Healthy Substitutions

Switch refined grains, like white rice or bread, with whole-grain options, such as brown rice and 100-percent whole-grain bread or pasta. Throughout the day, sip on water and limit sugary beverages by choosing fat-free milk and 100-percent fruit juices.

Next time you are at the grocery store, pick up some of these heart-healthy items:

Beans, peas and barley
Soybeans, other soy-based foods
Fruits and vegetables
Salmon, tuna, sardines and mackerel
Red grapes and purple grape juice
Nuts like almonds, walnuts, pecans and hazelnuts
Move It

Another way to reduce your risk of heart disease is to be active. Regular, moderate physical activity lowers blood pressure and helps your body control stress and weight. Be physically active in your own way, and start by doing what you can, at least 10 minutes at a time. Children and teens should get 60 or more minutes of physical activity per day, and adults should get two hours and 30 minutes per week. Encourage your family to take a walk after dinner or play a game of catch or basketball.

For more heart-healthy cooking tips and information on reducing your risk for heart disease, consult a registered dietitian in your area.

Monday Message from January 6th

Go for the fiber

By Jill Weisenberger, MS CDE RD

Fiber intakes are low among both children and adults, according to the Dietary Guidelines for Americans, 2010. This neglected nutrient might help prevent obesity, some cancers, type 2 diabetes and heart disease. Plus it's important for a healthy GI tract. Offer your kids at least two foods with fiber at each meal and at least one at each snack. You'll find great taste and plenty of fiber in whole-grains, fruits, vegetables, beans, peas, nuts and seeds. Whole-grain breakfast cereals, waffles, breads and crackers are a few more tasty ways to sneak in some fiber. Look for at least three grams of fiber on the package's Nutrition Facts Label.

Monday Message from January 30th

Play Is Exercise! Exercise Is Play!

by Monique Ryan, MS LDN RD CSSD

Regular daily physical activity of 60 minutes promotes good health in kids by maintaining a healthy body weight and by building bones, muscles, joints and endurance. Kids can accumulate their 60 minutes of activity all at once, or in shorter chunks during the day. Encourage your kids to use their free time to be active. Be a role model for your kids by participating with them in activities both outdoors and indoors and encourage participation in group sports under the guidance of a coach or leader. Here are some ideas to get your kids (and you) off the couch!

Staying Active Outdoors

• Walk to the library or school, or walk the dog.
• Head for the nearest park, swing set, jungle gym or basketball court after school.
• Jump rope with your kids or organize a neighborhood jump rope group.
• Shoot hoops or play catch with your kids.
• Make time for a family walk or bike ride each weekend.
• Encourage kids to participate in active outdoor chores such as raking leaves, sweeping the walks or cleaning the garage.
• Take a nature hike to collect leaves and rocks.
• Play freeze tag or Frisbee in your backyard game.
• Set up a backyard net for badminton or other net ball sports.

Staying Active Indoors

• Play interactive computer games that require physical activity.
• Organize your family room for kid's yoga or dancing to music after dinner.
• Use dance DVDs or dance video games for some physically active TV time.

Get Them Involved

• Enroll your kids in organized activities such as soccer, basketball, baseball, swimming or dance.
• Inquire about sports at school, the local health club, or park district.

Monday Message from January 23rd

make a nutritious dessert

by Karen Ansel, MS RD

Good taste and nutrition belong together – even for dessert. Satisfy your kids' sweet tooth with a good-for-you treat made with wholesome breakfast foods. Try these:

Parfait: Layer berries and cut fruit with yogurt and whole grain cereal. Sprinkle with mini chocolate chips.
Dessert waffle: Briefly heat peanut butter in the microwave and spread on a toasted whole grain waffle. Top with sliced strawberries or bananas.
No-Bake Cookie: Mix a high-fiber cereal with raisins, natural peanut butter and just enough honey to hold it together. Shape into balls.
Grilled Fruit: Slice and grill or broil a banana, mango or peach. Once done, sprinkle with cinnamon, toasted almonds or pecans and crushed bran flakes.

Monday Message from January 16th

menu ideas for vegetarian teens

by Monique Ryan, MS LDN RD CSSD


Are you raising a vegetarian teen but aren't sure what foods to include in meals to ensure that nutritional needs are being met? If your teen is a lacto-ovo vegetarian (meaning he or she eats dairy and eggs), this menu will help!

Sample Menu for Teen Vegetarian (Lacto-Ovo vegetarian)
2,270 calories: 112 grams protein, 292 grams carbohydrate, 72 grams fat, 1200 mg calcium

Breakfast

1 cup cooked oatmeal
1 hard boiled egg
1 cup of berries
8 ounces skim milk
8 ounces orange juice
Lunch

Peanut butter (2 tablespoons) and jelly sandwich
1 cup of chopped carrots slices
1 cup navy bean or lentil soup
1 ounce of string cheese
1 ounces of pistachios
Snack

8 ounces of Greek style yogurt
¼ cup granola
1 apple
1 ounce almonds
Dinner

4 ounces of tofu
1 cup stir-fry vegetable mix
1 cup brown rice made with canola oil
Dessert

Smoothie made of low-fat milk blended with sliced peaches