This is a guest post by Amanda Kidd. By profession, she is a writer and internet marketer . She is a health buff and a strict follower of a healthy lifestyle. Her health guide specifically includes healthy food to maintain physical and mental health. She also helps parents with her write up regarding health problems in children.

It has often been seen that kids are very fussy about food. They usually prefer junk food that does not have any nutrition. They fail to understand that proper nutrition is very essential for their overall development. It is the parents’ responsibility to teach them healthy food habits. If kids consume nutritious food right from the beginning, they will obviously grow up to become healthier human beings.

One main reason for the children to opt for junk is that they feel it is tastier and looks attractive as well as delicious. Today, fast food centers are coming up with smart ideas to prepare and serve their junk food. We often find food being served in pretty boxes with cute toys, different colors, funny shapes and mouth-watering smell. All this is sure to attract these kids who do not understand that the delicious-looking food actually lacks all the nutrition.

In such circumstances, parents should come forward to help their kids in developing good eating habits. Kids often have the misconception that healthy food is boring. This is not true. Nutritious food can also be turned into tasty and interesting preparation.

Kids often like to add some fun to their food, so why not be a little creative and turn your daily food into something funny that would attract the kids toward the dining table? It is generally seen that all kids love finger foods, different types of dips and scoops, different sauces and toppings, colorful frosting and fillings, unique shapes and foods that they can easily have on the go. All these features can even be added to nutritious homemade food.

So, do not worry about how you will convince your kids to have healthy food daily. Modify your food and add the fun factor to it and see your kids grab it. Some of the ideas that can help your kids eat nutritious food are:

1. Give them breads and biscuits made of whole grain. Try and find biscuits with interesting shapes. You can also cut them at home to give them funny shapes.
2. If your kid loves dips, you can prepare healthy dips at home with the help of yoghurt, cheese and fruits. These will look good and taste awesome.
3. Make healthy vegetable sandwiches with onions, cucumbers, tomatoes or any other vegetable that your kids like.
   Instead of making a simple round pancake, try being creative and give different shapes to the pancakes and offer it to your kids in the breakfast.
4. You can also make tasty fruit salads by mixing different kinds of colorful fruits. Kids often love berries so you can encourage them to eat strawberries, blueberries or any other berry of their choice.
5. If they really want to have pizza, prepare one at home. Use whole grain and add the toppings of their choice to make their personal pizza.
6. Another idea to make them eat good food is to involve them while shopping for vegetables, cooking or serving. Let them take the decision.
7. They will love it. It has always been seen that the kids who love cooking often enjoy eating.
8. A lot of whole grain pasta and noodles are available in the market. You can prepare them with lots of sauce and vegetables. Kids will love it.
9. You can also prepare smoothies with fruits, yoghurt or milk. It is very tasty as well nutritious.
10. Encourage them to snack on some healthy nuts, popcorn, salads or fruits. Also, make them develop the habit of drinking lots of water.

Try these ideas and watch your kids developing healthy eating habits. Eating good food is very essential. These days, as most of the parents are working, they have very little time to think about the food their kids are eating. The ideas given above are simple and easy to follow. They are good for your kids and make them enjoy whatever they eat.

This is a guest post by Allison Gamble, who has been a curious student of psychology since high school. She brings her understanding of the mind to work in the weird world of internet marketing, and is still trying to teach herself not to clean her plate.

photo credit: left-hand

Food and nutrition are difficult subjects for adults, and even more so for kids. A child’s taste preferences are influenced by outside sources almost from birth, so it doesn’t take a psychology degree to realize that it’s necessary for parents to guide them in making healthy food choices.

Clearly, your kids don’t think about nutrition the way you do, so you need to look at things from their perspective in order to avoid common pitfalls in the emotional realm of food and eating.

Kids and Healthy Eating Habits

Kids begin to develop preferences for food at a very young age. If you want your kids to grow up eating a variety of foods, aim to give them a number of options as these preferences develop. As they get older, encourage them to choose different kinds of healthful, whole foods like fruits, vegetables, and whole grains.

Even if you make many wholesome foods available, chances are your kids will want something sweet from time to time. Instead of slapping a label of “bad” or “unhealthy” on desserts and treats that will turn these foods into guilty pleasures, allow your children to eat them in reasonable portions. If they ask why they can’t have more, use their questions as an opportunity to talk about how different foods affect the body. Your kids will probably notice that they feel better after eating fruits and vegetables than after candy or cake, and helping them to understand why goes a long way towards giving them the tools to make good food choices in the future.

Above all, be a positive role model for your kids. If you’re constantly hung up on calories, fat content, carbs or weight, your kids will be too. Remember that kids are extremely observant and will often do what they see you doing, regardless of what you say.

The Many Faces of Food

For kids and adults alike, food is more than just physical nourishment. Advertisers work hard to target kids by using specific situations, emotions, and ideas to convince youngsters that eating a certain food will yield a positive result. Unfortunately, parents can be just as much at fault when it comes to attaching emotion to food. Saying things like, “You can’t have cake until you finish your vegetables,” or “If you’re good today, we’ll go get ice cream,” sets kids up to think of food in terms of reward or punishment instead of health and nutrition.

Odds are, your kids know how to listen to their bodies much better than you do. Young children haven’t yet been exposed to societal pressures that make adults fixate on food choices. Kids naturally eat when they’re hungry and stop when they’re full, an instinct that’s important to honor. Forcing kids to clean their plates when they’re not hungry or don’t feel well leads to the feeling that they must eat even if they don’t want to, undermining the natural cycle of hunger and fullness. Don’t worry if your child doesn’t eat very much one day or decides he’s not hungry. Instead, let the matter drop and go do something else he enjoys. When he’s ready to eat, he’ll let you know.

Teaching kids to make healthy food choices is as much a matter of showing as it is of telling. Giving kids a positive perspective through discussion and being a good role model leads to intelligent choices based on facts about nutrition rather than perceived ideas of good and bad. Kids know how to listen to their bodies, so as a parent, all you have to do is nurture that natural instinct.

In summary

• Encourage your children towards healthful, whole foods.
• Don’t turn desserts and treats into guilty pleasures or rewards.
• Be a positive role model
• Let your child eat intuitively. They’ll eat when they get hungry. Don’t force it.

What has worked for you? Share your tips!

©2011 Littlestomaks.com

There are days when feeding twins can be a difficult challenge.  Then there are days when there is twice the laughter at the table!

We haven’t quite figured it all out, but we have indeed picked up a few tricks along the way.

Recently, I had a chance to share our experience and a few tips in a guest article for InspiredRD, a fabulous blog by registered dietitian Alysa Bajenaru.

Check it out here and share your comments.

©2011 Littlestomaks.com

A big thank you to all those who participated in the discussion on my last blog article Fruity Cheerios vs Froot Loops where I shared how we managed to switch my daughter to Cheeios from Froot Loops. This was a big deal because she is so fond of Froot Loops that she doesn’t want to try anything else.

But I need to give a special word of thanks to Selmada who left a comment about teaching her to read labels. I tried this idea over the weekend, first with her reading the label on the Fruity Cheerios just to get her used to the contents of a nutrition facts label. She got quite interested in it running her tiny forefinger down the long list as she read out vitamin D, calcium and iron. Later that night at dinner, we talked about the food label and the different items it contains and what they mean. We talked about sugar, fat, protein, vitamin D and calcium. We talked about how calcium and vitamin D made our bodies strong and gave us good bones. We talked about how junk food is full of sugar and fat. We also talked about how different breakfast foods contain different things and why some of them may be better for us. All this conversation happened without the box of cereal on the table as we ate our dinner together.

The next morning, I was quite surprised when she asked for a bowl of instant oatmeal with milk instead of the usual Cheerios! She even insisted on helping me take out 1/2 cup of instant oatmeal mix and mix with a cup of milk; reading the label of course! It was ready in a few minutes and she happily sat down on the table to begin eating it after it had cooled down a little.

I encouraged her to look at the label and find how much sugar the oatmeal had. She ran her tiny finger again and read 1 g. Then I showed her the box of Fruity Cheerios and she read 9 g. As she made the connection, she exclaimed “Cheerios has more sugar than oatmeal”! I said it was ok and we could still enjoy it once in a while.

Then I pointed to the bottle of honey and helped her find the amount of sugar – it was very difficult to find because the label is small and not easy to read.

“16 grams”, she exclaimed in a loud, surprised tone of voice.

“..and that is why we should use only a little bit of honey in the oatmeal”, she suggested after the difference in amount had registered in her mind.

“Yes”, said I as I watched her squeeze out a smaller than usual amount of honey from the bottle.

Her twin brother got interested in checking out the label once he had his own bowl of oatmeal in front of him.

Wow, sometimes things just have a way of coming together!

©2011 Littlestomaks.com

This is a guest post by Isabella York.

photo credit: miheco

As a mother, proper nutrition for my children is first and foremost on my mind. To raise healthy children, I must pay attention to what I feed them. It is common knowledge that living right means eating well, and that a healthy lifestyle starts at a very early age. My kids are on the younger side (Girl Child is 6, Boy Child is 4), so it’s easier to instill the practices that lead to good health. Lately I’ve been transforming family meals, and I’m proud that I’ve got several nutritious dishes on hand that are easy to prepare and that my children enjoy. While researching, I came across several web articles on cooking methods. It seems that how you prepare food in general has a huge impact on its nutritional content.

Of course, our earliest ancestors had no qualms about nutrition, with food being mostly about survival. Most viands were eaten raw until the discovery of fire, which came much, much later. With the knowledge of planting and harvesting, vegetables and other grains were introduced. At this time various cultures, mostly the Egyptians and Chinese, were all about spices as a form of enhancing the taste of their food. Once the trade routes were firmly established, this practice quickly spread to other parts of the world. Very soon, new dishes were being introduced to the general public and this resulted in the publishing of the first cook books. Cuisine evolved with the demand for new gastronomic delights, and now there is a focus on the nutritional content of food – and how preparation methods affect that nutritional value.

Any type of food preparation entails a loss of nutrients to some degree. However, some aspects of the process of preparing food cannot be overlooked due to other health purposes. For example, some forms of raw food may be harmful to your health, such as raw eggs that cause Salmonella poisoning. The main objective of proper food preparation is to ensure that the food isn’t over processed. For optimal nutrition, cook only as much as necessary to maintain essential vitamins and minerals, and here’s how:

Meat

The main health deterrent in meat and poultry dishes is the grease that comes from the use of too much cooking oil. This practice not only detracts from the taste but piles on the pounds as well. It’s ideal to use techniques that don’t include oil or batter. Shorter cooking times are also desired in the event that large amounts of grease cannot be avoided. These methods include:

• Grilling:When using this method, avoid overcooking or burning the meat. Charred portions of meat present significant health hazards. This is an ideal technique for low fat delicacies.
• Broiling:Low fat meats are also recommended with this method. The high heat and quick preparation time ensure that very little nutrients are lost. At my house, we’re big fans of broiled chicken and vegetables. In the fall I slice some apples and broil them with the chicken; the house smells of an autumnal heaven.
• Pressure Cooking:Tough meats are made tender by this cooking technique. It also preserves nutrients by making short work of the preparation time.
• Stir-fry:Only small amounts of oil and fat are required when doing a stir-fry. It decreases the amount of grease while preserving vitamins and minerals with the quick cooking time. Stir fry is quick and nutritious when the kids are howling for food. They munch on carrot sticks and hummus while I prepare. I’m not the most creative cook in the kitchen, so the internet has been a wonderful source for a variety of recipes. This Thai stir fry recipe is one of my favorites; I make a double batch of sauce and preserve half of it for later in the week. It tastes so fresh and light, and the jasmine rice is so fragrant.

Fruits/Vegetables

This food group possesses vital nutrients, and improper cooking methods could detract from their precious store. Even before the actual cooking begins, fruits and vegetables must be properly washed, peeled, and cut.

Most nutrients are present in the skin and just below the skin of fresh produce. More often than not, it is advised that they be eaten raw after washing in cold water, since hot water tends to dehydrate them and results in a loss of moisture and possible nutrients. When peeling, keep the amount removed as thin as possible and avoid including the fleshy portions. Cutting fruits and vegetables should also be done with care to avoid bruising which results in loss of nutrients.

Steaming and stir frying are ideal to cook vegetables. These techniques do little to detract from valuable nutrients and, in the case of steaming, do more to lock them in and preserve them in the food. Boiling, on the other hand, should be avoided since the prolonged cooking time inevitably depletes vegetables and fruit of their nutrients. If you are preparing vegetable soup, this method is suitable since the nutrients lost from the vegetables remain in the broth.

Pasta/Grains

This is a category I generally stay away from, as I don’t like how I feel after I consume gluten, and I’m not a fan of gluten-free pastas and breads, and their alternatives. What I and my family like is rice. It is a nice alternative, especially because it comes in so many forms and can be healthy. For Mother’s Day two years ago the kids bought me a rice cooker (Smart Husband gave me pretty earrings), and it saves me a lot of time; it allows me to cook without having to think about cooking. I use simple, old-time preparation methods for the lentils – I buy Goya lentils and I soak them overnight. To get the kids to eat wild rice and lentils, I add a dash of sea salt to their servings. It’s a simple, nutritious solution.

Now that you know, always keep in mind that it’s not only what you eat but also how it’s prepared. Hopefully, these methods will help in preparing healthier meals for your children as well as yourself. Of course, don’t forget to add imagination to every dish so that they will be not only nutritious and appealing to the palate, but they’ll also be attractive to the eye as well. Your children will definitely enjoy meal times from now on.

Isabella York is a mother dedicated to a healthy and organic lifestyle, without giving up her life in the process. Along with raising her son, she works for Balsam Hill, a purveyor of Artificial Christmas Trees and Christmas Trees.

©2011 Littlestomaks.com

photo credit: DesertNana aka majamom

Chances are you have not had a whole lot of opportunity to ask your family physician or pediatrician about a few rules of thumb for your child’s nutrition. After all, there is hardly any time to talk about nutrition even on a routine wellness visit. Our experience has been no different as the doctor always seems to be in such a big rush to get you out of there!

That is why, I read with great interest an article written by a physician and a registered dietitian published in the American Family Physician, which is a peer reviewed journal of the American Academy of Family Physicians. The title of this article is Nutrition in Toddlers and it contains a nice table of 7 consensus recommendations you can use to manage your child’s nutrition. I wanted to share them with you in this article.

A toddler diet should include 2-3 servings of milk or other dairy products  per day

Not a problem in most cases unless your child has a milk allergy or intolerance. Milk is a great way to meet your growing child’s calcium and vitamin D needs.

Toddlers older than 2 years old should get 30% of daily calories from fat

Not all fat is bad, even though we live in a world where low fat seems to be the golden rule. What you need to limit is saturated fat or trans fat and watch dietary cholesterol. Very easy to do if you reduce processed foods and rely more on home-cooked meals. Polyunsaturated or monounsaturated fats and fatty acids are among the healthy fats you must include in your child’s diet.

Limit fruit juices to no more than 4-6 oz per day and emphasize whole fruits and veggies

It is easy to get comfortable with the no-sugar 100% pure fruit juice label on the box, but fruit juices are no replacement for real fruit. Getting your child to love fruits and veggies takes effort and patience, but don’t give up!

Vitamin supplementation is unnecessary except in undernourished or chronically ill children

I could not agree more! It is natural to worry as a parent, and sometimes feel the pressure to start using a vitamin supplement just to be safe. There days we hear so much about vitamin D deficiency but a supplement is not needed unless your child doesn’t get enough sun exposure or if he does not or cannot drink at least 2 cups of milk. There are situations where you may consider a multivitamin for your toddler, but the general advice is to manage your child’s vitamins and minerals needs through diet and healthy lifestyle.

Good nutritional habits should be fostered by sitting at the table, turning off the television and interacting socially

Sometimes we get so focused on the what of eating, that we forget about the how of feeding! Having a family meal without the distraction of TV or video games is a very powerful way of building lifelong healthy eating habits. Dr Kathleen Cuneo of Dinner Together is an expert in this matter whose opinion I respect a lot. I really like her approach and belief that feeding is parenting. That is what matters in the long run, not the nutritional facts on the label!

Parents should offer children a variety of foods, expose them repeatedly to healthy foods and model healthy eating behaviors

Like it or not, you are a role model for your young child. And when it comes to building lifelong healthy eating habits, your attitude towards food and eating is the most important factor. Being a role model is not difficult; just be consistent and completely natural with your child.

To reassure parents and detect undernourished children, physicians should monitor growth patterns including body mass index

While it is natural to worry if your child falls below the 50th percentile on weight and height growth charts, body mass index is a better tool to assess if your child is overweight or underweight. Body mass index uses both height and weight. It is very easy and you can use an online calculator if you don’t want to wait until your next wellness check appointment.

I think these recommendations pretty much sum up the latest thinking in child nutrition. They are based on sound evidence and practical experience of doctors and dietitians. You don’t have to try to follow all of them on a daily basis. You can try to make them a part of your child’s overall eating habits in the long run. It is also a good idea to tailor your approach to your child’s individual personality without getting hung up on a certain best way to practice them.

Good luck!

©2010 Littlestomaks.com

This is a guest post by Cathy Blount. She blogs at A Life Less Sweet about avoiding HFCS and watching what her family eats while learning about food along the way.

Summer is long gone as is the outdoor growing season where I live, but I still wanted to write about gardening with kids.  I especially love gardening with my kids in the summertime, but gardening is something that can be a fun learning experience any time of year.

Why do it?

There are so many great reasons to garden – with or without kids.  I get great satisfaction and pleasure from nurturing seeds to plants.  The vegetables that I buy in the grocery store are often varieties that are prized for their ability to travel and store well rather than for their flavor.  I love that I can grow extra-tasty varieties of vegetables and berries that I can’t get in the grocery store.  I love that I can buy a pack of seeds for less than two dollars and reap a bucketful of good stuff to eat.  And I love what it does for my kids.  They get to learn firsthand where the food we eat comes from.  And, better yet, they are often more likely to try vegetables that they grow than vegetables that we buy from the store.  My son made peace with both tomatoes and onions this year thanks to our cherry tomato vine and green onions.

Seasonal gardening

When is a good time to get started gardening?  Anytime!  Snow will soon be flying where I am, but there are still plenty of gardening opportunities.  In fall and winter, take the time to prep your garden for the next growing season if you’re in a cold climate or plant cool weather crops like lettuce, carrots, cabbage, peas, and broccoli if you’re in a warmer climate.  I planted garlic outdoors recently in hopes of having heirloom garlic to harvest next summer.  And now I’ll move my gardening indoors.  If you have a sunny window, you can grow herbs indoor year round.  We’ll stick mainly to low-light loving house plants and bulbs.

Gardening with kids

Gardening with kids can be a magical experience.  What kid doesn’t love digging in the dirt?  Let a child plant a seed and watch it transform to a seedling and then to a recognizable plant.  It takes patience, but the payoff is big!

Some tips for successful gardening with kids.  First, give them a say in what is planted.  My kids’ two requests this year were carrots and sunflowers.  Into the garden they went!  Second, give them some gardening responsibility.  Watering, weeding, planting seeds, helping with harvesting – let them help you tend the garden.  Not only will they learn more about how a plant goes from seed to fruited plant, but you’ll have help!  Last, let them help decide how to use the fruits or your gardening labor.  For us, this meant that strawberries went straight into little tummies, and kohlrabi was eaten both raw (at my son’s request) and roasted (my preference).

There are so many teachable moments in gardening.  Even pests, the bane of every gardener, can lead to a learning experience.  We choose to garden organically and honestly have very few pests to deal with (most pests can’t deal with our winters), but my kids still learned plenty about slugs and earwigs this year.  They can learn about the different bugs and animals that like to munch on the garden, about beneficial bugs that gardeners want to keep around (ladybugs, anyone?), and about why and how you choose to treat your garden for pests.

We also compost, which is another great learning opportunity.   I love watching our kitchen and yard scraps transform to deep black, rich dirt over the course of a year.  We have a big compost pile that we maintain, but they sell small compost bins and tumblers or you can build a small compost bin that is appropriate for your space.  Maintained properly, smell and pests are not an issue.   My son, in particular, loves the fact that we recycle our kitchen scraps rather than throw them away, and it gives him insight into the workings of the natural world.  We talk about what our compost heap needs to decompose the way we want it to – brown material and green material, air, moisture, and bacteria.  I keep two piles going at a time – one that I actively put kitchen scraps into, and one that is curing, that is, making that slow transformation to finished, black compost.  Because of our cold weather here, composting can be slow, so it was actually thrilling to add my first load of finished compost to my raised bed this fall.

Afraid you’ll have a brown thumb?

Let me tell you, I am no expert at this gardening business, but I managed to grow carrots, kohlrabi, cabbage, broccoli, squash, green onions, potatoes, peas, green beans, lettuce, spinach, potatoes, strawberries, raspberries, tomatoes, and lots of herbs in my garden in northern Wyoming this summer.  Just think of what you could grow someplace where frost isn’t a constant threat!  I learn a little more each year.  The mistakes are as educational to my kids and me as the successes.

Get started, be diligent with watering and weeding, and watch what happens!

This is a guest post by Michelle May, M.D., a physician and recovered yoyo dieter, and the founder of Am I Hungry?® Mindful Eating Program. She is the award-winning author of Eat What You Love, Love What You Eat: How to Break Your Eat-Repent-Repeat Cycle. Download the first chapter here.

Out of the Mouth of Babes….

photo credit: saia.neogaia

There are many important things that we need to teach children as they grow – but they have many natural behaviors that we shouldn’t try to change. In fact, we could learn a few things from kids. Here are some important lessons:

1. Eat when you’re hungry. From the time they are born, babies know when and how much they need to eat—and they cry to let us know too! As they grow, this important instinct can be un-learned. By the time they are adults, they may have learned to eat for many other reasons besides hunger—mealtimes, tempting food, stress, anger, boredom, and countless other triggers. By recognizing the difference between needing to eat and wanting to eat, adults can re-learn when and how much to eat too.

2. Stop eating when you’re full. An infant will turn their head away when they’ve had enough to eat, and a toddler will throw a plate of food on the floor when they’re done. But as adults, we clean our plates because “there are starving children” somewhere—or just because something tastes good. I’m not suggesting that we start throwing our plates on the floor again, but we need to remember that food is abundant in our society so there’s no need to eat it all now.

3. Being hungry makes you grouchy. Being hungry, tired, or frustrated are sure to make a child crabby—and they affect adults the same way!

4. Snacks are good. Kids naturally prefer to eat smaller meals with snacks in between whenever they get hungry. That pattern of eating keeps their metabolism stoked all day. Adults who need to fire up their metabolism should try this too.

5. Play with your food. Most kids love to examine, smell, and touch their food. Since eating is a total sensory experience, they get the most from every morsel. This childlike approach will help you eat less food while enjoying it more. You’ll appreciate the aroma, appearance, and flavors more if you aren’t driving, watching T.V., or standing in the kitchen.

6. All foods fit. Children are born with a natural preference for sweet and higher fat flavors. Though parents sometimes worry about it, these “fun” foods can be part of a healthy diet. In fact, overly restrictive food rules usually lead to rebellious eating anyway—just think about the last time you weren’t “allowed” to eat something on a diet! Children and adults both eat healthier when they learn to enjoy these less nutritious foods in moderation.

7. Be a picky eater. Kids won’t easily eat something they don’t like. Think of how much less food you would eat if you didn’t settle for food that tasted “so-so.”

8. You can learn to like new foods.  Healthy eating is an acquired taste. Good nutrition is essential, so providing a variety of appealing, healthful foods will benefit the whole family. In our house, we have a two-bite rule. Everyone tastes two bites of everything; if they still don’t like it, they don’t have to eat it—but they have to try it again the next time we have it. Since that’s “The Rule,” there are no battles at the table and the kids (and parents) often surprise themselves by liking something they thought they wouldn’t.

9. Follow the leader. Face it, kids watch and often imitate everything we do. If they observe us eating a variety of healthful foods and exercising regularly, then they’ll learn to take good care of their bodies. Likewise, if they don’t hear us making comments like “I’m so fat” or “She looks fat” then they’re less likely to suffer from poor self-esteem and a judgmental attitude.

10. There is more to a party than cake and ice cream! Invite a child to a party and they’ll want to know what they are going to get to do. Invite an adult and they’ll wonder what food will be served. You don’t have to avoid parties to manage your weight; just focus on the real purpose of social events—to be social.

11. Eating with your family is fun. Since babies and toddlers must be fed by their parents, they naturally love eating with other people. Family mealtime is your opportunity to model good habits and connect with each other. We still play “High-Low” with our kids at dinner. Each member of the family takes a turn telling the others about the best and worst parts of their day. What a great door opener to dinner conversations.

12. It’s boring to just sit around! Toddlers seem to be in perpetual motion while they constantly explore their world. Young kids love to run in the grass, play on the playground, and challenge themselves and each other to increasingly more difficult activities. Of course, as they get older, television, computers, and electronic games compete for their attention. In our family, to encourage other activities, we use “screen time” which limits how much time our children are allowed to spend on anything with a screen. Sometimes adults would benefit by limiting their screen time and exploring their world a little more!

13. Sleep is good. After a full day, children need a good night’s sleep to prepare for all of the adventures that tomorrow will hold. Wouldn’t we all benefit from a consistent bedtime to make sure we get our rest too?

14. Live in the moment. Kids are masters at living in the present. They don’t waste a lot of energy worrying about what has already happened or what might happen tomorrow. They are fully engaged in small pursuits like discovering where the ants are going, chasing the dog, or seeing how deep they can dig with a plastic shovel. We, on the other hand, continue to scurry around, chasing after our dreams, and all the while, digging ourselves deeper and deeper. We could learn a lot from children!

©2010 Littlestomaks.com

This is a guest post by registered dietitian Susan Dopart. Check out her excellent book A Recipe for Life for more tips and recipes.

photo credit: Www.CourtneyCarmody.com/
Recent studies reveal children with heart disease are not as unusual as you might expect.  Artery autopsies done on children who had fatal accidents showed the presence of fatty streaks.

Although I had knowledge of this phenomenon it still came as a shock to fathom children having fatty streaks and blockages in the arteries.  Isn’t that only supposed to happen to older adults?

Times have changed but I have to wonder if the current philosophy of feeding our youth needs an adjustment.  Where does the solution start?  Will pediatricians start prescribing statin drugs for children to fix the problem of unbalanced eating and inactivity like they do in adults?

Los Angeles Times article “A Sticking Issue with Kids” discusses the Center for Disease Control report which showed that cholesterol abnormalities – i.e. high bad cholesterol and low good cholesterol values – are far more common in children than in past times, particularly overweight children.  The article questioned whether we should start checking children’s cholesterol panels.  Pediatrician’s views are mixed.

When do we start looking at the cause rather than the symptom?  Taking control of our youth’s health and happiness is having time for family dinners, cooking at home, and making meals from whole unprocessed foods.

Our bodies are happy to get rid of bad cholesterol and avoid making plaque when we feed them “clean’ foods in their natural forms.  I hear from parents – “they only want pizza, burgers and fries.”  Who’s controlling the food?  When I was growing up I ate what was served without too many questions.

If I did not like a particular item served I was encouraged to have a few “no thank you” bites.

Many children have aversions to vegetables since they can have strong flavors.  Have your child try a “no thank you” serving each time a different vegetable is served.  A “no thank you” serving is having a bite or two (one or two teaspoons) of something they do not particularly enjoy.

Eating a bite or two of food that is foreign or not to their tastes can change the way they feel about that food over time and starts the conditioning process that nutritious food comes from the ground and not in a package.

Having whole fruits cut up with interesting additions helps satisfy the taste for sweet with natural foods.  Here are some ideas to try:

Healthy Snack Alternatives

1.  Mix vanilla and plain yogurt together and add nuts, sunflower seeds or Healthy Nut Mix
2.  Cheese and apples slices
3.  Hummus and carrots
4.  Sliced apples with spreadable cheese and dried cranberries on top
5.  Celery with natural peanut butter or sunflower butter and a few raisins on top

These healthy snacks can set the tone or change the norm of grabbing processed packaged foods.

Running around on the weekend with our kids and engaging them in outdoor activities is also essential to keeping their little arteries supple and healthy.

It’s not too late to start now.  Even if your child is overweight and has high cholesterol studies show a turnaround is possible in as little as 2 weeks.  The body responds quickly to dietary changes.

©2010 Littlestomaks.com

This is a guest article by pediatrician Dr Ayala.

photo credit: mia3mom

I believe that anyone can cook, and that everyone should know how to cook.  I believe that teaching our kids how to cook healthy food is an important life skill that will not only enable good choices; it can also influence their food preferences.

I started teaching my kids how to cook as soon as they showed the slightest interest. My first lesson involved making a good green salad, and included the basics of how to wash and dry lettuce, and the simple principles of mixing a good salad dressing. The second session’s product was a nice bowl of lightly salted edamame in their shell, which my kids still think of as “addictive food”.

I didn’t get into brownies and cupcakes until much later. I figured that creating a dish makes its creator treasure it, and why waste a lesson of love on brownies, which any kid’s bound to fancy anyway.

In his new book The Upside of Irrationality Dan Ariely, professor of behavioral economics, devotes a chapter to the well know phenomenon of falling in love with the things we make, and the irrational value we attribute to the objects we had a more intimate relationship with. Ariely titles the chapter “the IKEA effect”— the Swedish maker’s assemble-it-yourself shelf Ariely labored over for hours somehow has a special place in his heart, and Ariely investigates why it’s so.

Through a series of experiments, involving the creation of origami animals, Lego patterns, and real-life examples of successful and unsuccessful businesses, Ariely comes to several conclusions regarding the evident connection between labor and love:

• Putting effort to an object changes how we feel about it — we value the things we labor over
• The harder we work on something, the more we love it
• We’re so invested in the things we labored over, and value them so much, that we assume others share our (biased) overvaluation of our creation
• Although working hard on a task makes us love it more, not completing the task is a deal breaker. We have no attachment to tasks we failed at or failed to complete.

Interestingly, Ariely also shows that both people and animals would rather earn their keep and work for their food. Even mice seem not to value free meals, at least not on a regular basis.

Kids in the kitchen

The lessons above are valuable and applicable to many aspects of life: I think “the IKEA effect” chapter (the whole book in fact) is a good read for any employer or employee seekeng greater work productivity and satisfaction, and for any parent contemplating showing his kids photos to a stranger (no, he doesn’t think your kids are the cutest — he couldn’t care less).

But back to kids in the kitchen. Learning how to cook is a valuable life skill that will not only enable kids to eat healthier — no matter what you make at home it will usually be healthier than the bought version — but can also be a great tool in directing their preferences toward those foods you’d like them to eat more of, namely, fruits and veggies.

Ariely’s lesson also made me think of the importance of giving kids a task they can complete. I suppose that being responsible for just one small step in a complicated dish would result in much less creator’s pride than being able to claim the creation from start to finish as your work. So selecting recipes that are of just the right technical difficulty to be challenging, but not too hard for a kid to complete is the name of the game.

This week we made potato gnocchi from scratch. I wasn’t sure my kids would be able to create dumplings that hold up in the boiling water their first try — I had many less than stellar attempts at this dish before I sort of mastered it — but beginners luck, or maybe I can take some credit as the instructor, they made incredible light-as-a-cloud gnocchi.

Ariely wrote nothing about clean-up having anything to do with the creator’s adoration of his handwork. Wish he did — I tend to find myself all alone when clean-up comes, and honestly, I can’t tell my kids that clean-up will result in great satisfaction in the same way cooking and serving your creation does.

I’d love to hear about your adventures in the kitchen as a kid or with kids.

Dr. Ayala

Read more from Dr. Ayala at  Ayala’s Herbal Water blog.
Follow Dr. Ayala on  Twitter

©2010 Littlestomaks.com

This is a guest post by registered dietitian Brooke Schantz. She blogs at Bitchin’ Nutrition about nutrition and healthy eating.

photo credit: shawncampbell

With Halloween coming up, many parents may feel stress and pressure with all the allergen-laden treats that are given out during this time of year.  It can be hard around Halloween because part of the celebration revolves around food and treats.   Making a game plan before Halloween during trick-or-treating, parties, and school events can help relieve stress!

Here are a few tips to help your children with food allergies enjoy Halloween:

At Home

Don’t buy your trick-or-treat candy at the last minute.  Shop for your candy early, so you will have enough time to read the ingredient lists on your family’s favorite candies and decide what is okay to buy.

Plan your trick-or-treat route days before Halloween.  Take some of your child’s favorite treats to the neighbors ahead of time.  Your child will still get to enjoy the experience and you will feel relieved knowing that the treats they will receive are safe to eat.

Trick-or-Treat for the United Nation International Children’s Emergency Fund (UNICEF).  This will teach your children about helping others and you can still give them their favorite treats when they get home as a thank you.

At Parties

Host a party at your house!  You will be able to control the environment and still provide delicious treats your child can eat.

Have your child eat before they attend a party.  Talk with the host ahead of time and let them know what food allergies your child has, so they can prepare at least one treat that everyone can enjoy.

Take your own appetizers or treats to a party.  This way the buffet or dessert table won’t spook you, because you know what foods can be safely consumed.

At School

Speak with your child’s teacher before any fall party to remind him or her of your child’s food allergies.

Encourage other parents of children in the class to provide non-candy gifts during the school party.  Handout Halloween gifts like: pencils, stickers, or plastic pumpkin baskets.

See if you can volunteer to help out during the party. You can also let the teacher know that you are willing to be in charge of the snacks.

Always pack an allergen–free snack for your child to enjoy just in case there are no other safe options.

Review with your child what foods are safe for him or her to eat and what foods should be avoided.  Teach your children to ask questions about foods and/or treats at parties prior to consumption.

©2010 Littlestomaks.com

Ask The Expert is a weekly column on Littlestomaks.com. The idea is to have a reader-submitted question answered by a nutrition expert or a pediatrician. Feel free to submit your question in the comments section below.

Water works very well to quench the thirst, yet kids hardly drink any of it these days. This week, Registered Dietitian Jane Harrison offers a few practical tips to get your child in the habit of drinking water and shake off the sugary drinks.

Jane Schwartz Harrison, RD B.S. in Nutrition, Cornell University Experience – 20 years as hospital outpatient dietitian and nutrition consultant, private practice and guest lecturer Expertise -Registered dietitian, lifestyle writer and editor at myOptumHealth.com Twitter: @myOH_Nutrition

Question: What is the best way to get my child drinking water instead of sugary drinks?

Answer:

Do you have a hard time getting your kids to drink a good old fashioned glass of water? Fierce competition from sports drinks, ice tea, lemonade, slurpies, fruit drinks and sodas doesn’t make your job any easier.

It all adds up
Consider Andy, a 4th grader, who starts his day with some orange juice at breakfast. Dad packs a juice drink for his morning snack. Lunch brings lemonade, followed by a sports drink during his afternoon baseball practice. For dinner, mom allows Andy to have “just one” cup of soda as a treat.

Though this may all sound harmless, Andy’s drinks amounted to 26 teaspoons of added sugar. This doesn’t even count his cookie at lunch or frozen yogurt after dinner.

Studies show that overall sugar intake has skyrocketed right along with the rise in childhood obesity. And sweetened drinks are the leading source of added sugar in the diet.

Studies also show that using water as a replacement is a simple and effective way to cut back on excess calories. Doing so could go a long way toward helping to prevent or treat childhood obesity as well as prevent cavities and other health problems associated with excess calories and sugar.

The case for water
We know that drinking water is the best way to quench thirst without providing added sugar and calories. But how do you encourage your kids to ditch the sugary drinks and fill up on water instead?

If you’re still in the toddler phase, take advantage of the opportunity to make water the go-to drink from the start. Remember, once kids get used to the taste and start choosing sugary drinks over water, it’s much harder to make changes.

If your kids are already hooked on sugary drinks, your task is more challenging but certainly doable! And it’s a good idea to plan on making it a gradual process to bring them back to water.

Use these tips for the best chance at success:

Educate

Teach your kids about the importance of water. They may enjoy these facts:

• Water is the most needed nutrient of all. A person can live without food for a few weeks but a person can only live without water for a few days.
• The human brain is two-thirds water.
• Water carries oxygen and other nutrients into all your cells and organs.
• Water helps to lubricate your joints.
• Water helps to prevent constipation and keep your intestines running smoothly.

Set new rules

• Have one meal or snack where you typically offer juice or another drink. At other times, simply ask “what would you like to drink – milk or water?”
• Instead of juice drinks, send them to school with light-weight metal bottles that keep water cool and fresher tasting than plastic. Not only does the water taste better, but you don’t need to worry about leaching issues from plastics.
• Bring only water to the park or playground.
• Unless your child will be active for more than one hour, bring a water jug versus a sports drink to their game or practice.

Be creative

• Keep chilled water in the fridge; provide a jug of water with slices of lemon or lime.
• Make unsweetened ice tea with lots of added lime, oranges and/or lemon. Use flavored tea bags for added taste such as mint, ginger or raspberry. Consider adding fresh mint.
• Give them their own ”grown up” glass for water (as opposed to plastic cup or sippy)
• Introduce carbonated waters (flavored but not sweetened).

Other tips

• Make a point of drinking water in front of your kids.
• Offer fruit instead of juice. In addition to having fiber and other nutrients, whole fruit has water “built in” and is a natural thirst quencher.
• Buy frozen cans of 100% juice and dilute by adding at least two cans of extra water. Do the same for lemonade.
• Add a small amount of juice to seltzer as a soda alternative

Finally, don’t rely on diet drinks as a substitute. Their super sweet taste doesn’t allow kids to get used to the taste of less sugar. And long term effects are unknown.

©2010 Littlestomaks.com. All Rights Reserved

Disclaimer – Information provided in Ask The Expert column on Littlestomaks.com is intended to give you general guidance on a question related to toddler nutrition. It is not meant to be treated as medical advice. You are welcome to contact this expert for a detailed consultation on your specific situation to determine what actions, if any, you should take regarding nutrition and health of your toddlers. We do not recommend you to take any action based solely on the information presented in this column. Experts have agreed to provide their professional opinion on toddler nutrition related questions on a voluntary basis and no compensation is offered to them by Littlestomaks.com.

photo credit: 11950mike

The recent recall of over half billion eggs due to an outbreak of salmonella has everyone worried about the safety of eggs they buy from the store. There is quite a buzz in the media over this recall, which is once again being used to create a sense of panic so people sit up and pay attention to the so called breaking news! Sure, there is reason to be careful, but there are many ways you can protect your family without giving up on eggs completely. Eggs are a good source of complete protein especially useful for growing children.

Recently I connected with Mitch Kantor, Ph.D., who is the Executive Director of the Egg Nutrition Center (ENC). He provided answers to a few questions about egg nutrition via email:

Question: What is the benefit of including eggs in my toddler’s diet? At what age should I start?

Answer: A  primary function at the toddler  stage is growth ,  and the high quality protein in eggs is an excellent source of all the necessary amino acids  needed  to promote growth. In  addition , choline, a nutrient found in eggs  (and not found in abundance in many other food sources) , helps support the development of the memory center in the child’s rapidly growing brain.

Question: Are there any egg allergies I should be concerned about?

Answer: The American Academy of Pediatrics no longer recommends refraining from introducing eggs beyond 6 months of age. Although eggs are one of the more common food allergies, pediatricians are now suggesting introducing small amounts of known allergens into the diets of children who are suspected to have allergic reactions in order to develop a tolerance.

Question: What is the benefit of organic eggs vs. standard eggs?

Answer: Organic eggs are eggs that come from hens whose diets contain grain grown without pesticides. Nutritionally, there is no evidence to support a nutritional benefit of organic vs standard eggs.

Question: What is meant by “free range”, “antibiotics free” on the label?

Answer: Free range eggs means that the hens have access to the outdoors. Their diets are uncontrolled so the nutrient value of their eggs may vary.  The use of antibiotics in laying hens is not a standard practice in the egg industry. So, for the most part, almost all eggs in the food supply are antibiotic free.

Question: I have heard that eggs contain a lot of cholesterol. Is that true?

Answer: A  large egg contains  around  212 mg of cholesterol according to the USDA. Scientific evidence has shown that dietary cholesterol like that found in eggs does not raise blood cholesterol in most people. Our liver makes most of the cholesterol that travels in our blood and unless there is an abnormality, excess dietary cholesterol is excreted by our body , or used in various bodily processes .

Question: What is the best way of cooking eggs to preserve their nutritional value?

Answer: The best way to preserve nutrients in any food is to keep it refrigerated until ready to use and cook it for a short time in a minimum of water. Using the microwave to quickly cook an egg would be the best way to preserve the many healthy nutrients in an egg.

Do you have an egg-related question not answered above? Leave it in comments below. I will follow up with Dr Kantor and get it answered. Feel free to also share any other comments or opinions.

©2010 Littlestomaks.com

Nearly half a billion eggs have been recalled due to an outbreak of salmonella. Even though it is a small number compared to the total number of eggs sold and consumed in the United States, it takes only one bad egg to disturb your family’s peace! Eggs are an excellent source of complete protein. And if your child enjoys them, there is no need to panic even though the screaming headlines in the media may prompt you to completely bypass the egg aisle at the store. Here are 7 ways to ensure your child’s health and safety despite this nationwide food safety issue.

Be informed: Keep an eye on the brands and manufacturing plant numbers affected by the salmonella recall. So far, it is limited to certain farms in Iowa, but eggs produced there are distributed and sold nationwide, If you live in one of the affected states where these eggs are sold, you have to be extra vigilant so you don’t end up bringing contaminated eggs home. Monitor credible websites like the CDC and Egg Safety Center (see links below) for updates.

Look carefully before buying: Every egg carton has number beginning with the letter P, usually stamped on the short side. This is not to be confused with the expiration date, or in some cases, best if used before date. The P number is mandatory, while the others are voluntary. An example of a P number is shown below:

The 4 numbers immediately after the letter P indicate the plant where the eggs were produced. The Julian date shows the date they were packaged. Julian date represents the consecutive days of the year with 001 for January 1 and 365 for December 31. In the above example, P-1946 is the plant number and 223 is Aug 11 in a non leap year like 2010.

According to the recall list, P numbers 1026, 1413, 1946 with Julian dates 136 to 225 are affected. Keep in mind that both the P number and the Julian date should match to be sure that the eggs in the carton are affected.

Even if the egg carton you are about to buy is not included in the recall list, pay attention to how the eggs are stored. They should be kept refrigerated and the egg shells should be clean and uncracked. Compare the Julian date to the current date to get an idea about how long they have been out since they were packed at the plant. Although eggs are considered safe even after 4-5 weeks from the Julian date if kept refrigerated, it is better to buy within 1-2 weeks after they were packed to make sure they are fresh.

Look for the USDA grade shield on the carton which means the eggs  were tested to meet established quality standards.

Ask questions when eating out: Eggs are used in many different dishes, not just what you might order at breakfast. And even if the restaurant makes a fresh dish, they may use many ingredients processed with eggs. Before you order your favorite omelet, or a fried egg with the sunny side up, ask questions to make sure they are using fresh, uncontaminated eggs. Do they use shell eggs or liquid egg mix? Liquid egg mix must be pasteurized. Pay attention to the overall hygiene of the cooking environment. Salmonella contamination can come not just from eggs but from other foods too.

Avoid eating raw eggs: It does not take long for bacteria to grow inside the egg because of their high nutrient density. Even 1-2 h at room temperature or under unrefrigerated conditions may be enough for bacteria to grow and multiply inside the egg. It is often very hard to tell just by looking at the raw egg yolk or white if it is contaminated by bacteria. As a result, eating raw eggs carries a higher risk of getting sick. It is better to cook them well and keep prepared dishes refrigerated until they are served.

Use safe cooking practices: Use common sense and good hygiene as you cook eggs and other foods. Wash hands, sanitized work surfaces and counter tops, use clean cutting boards, knives and utensils. Cook at a high enough temperature and cook completely. In case of eggs, both the yolk and white should be firm when properly cooked.

Limit processed egg products: Eggs and egg products are used in a lot of processed foods. The good news is that there are strict quality standards and pasteurization requirements before egg products can be used. However, the more processed a food is, the less information and control you have about its ingredients. In general, it is better to use fresh, raw and high quality ingredients to prepare your food. This is good not only for your health and nutrition but also to minimize the risk of food based sickness. Whenever possible, limit the consumption of processed foods.

Watch out for early signs of illness: Young children are at a higher risk of getting sick from contaminated eggs. Watch out for symptoms like fever, abdominal cramps and diarrhea within 12 to 72 hours of eating contaminated foods. Vomiting, chills, headache and muscle pains may also occur. Seek immediate medical attention to ensure timely treatment before it gets out of control. Serious sickness and even death can occur.

Staying alert, buying smart and using safe cooking techniques will help you keep your family safe during the current and future food safety crisis. Stay safe and healthy!

Resources:

Egg Safety Center Recall List

CDC update on the outbreak of salmonella in shell eggs

Ask The Expert is a weekly column on Littlestomaks.com. The idea is to have a reader-submitted question answered by a nutrition expert or a pediatrician. Feel free to submit your question in the comments section below.

Kids love Mac’ n Cheese! Sometimes, so much that they don’t want to eat anything else! This is challenging for toddler parents who try hard to provide a healthy, balanced nutrition. This week, registered dietitian  Lindsey Walder tackles this issue and advises parents to shift their focus from nutrient intake to establishing and maintaining a healthy eating environment.

Question: My child eats only cereal and mac & cheese. How can I improve his nutrition?

Young children commonly go through phases during which a few foods are accepted and everything else refused.  One reason these food jags occur is that young eaters are neophobic—in other words, they fear new foods and tastes.  Interestingly, toddlers’ taste buds become much more perceptive around the time they start walking, making them increasingly selective about what they eat.  Researchers believe that the sudden change around age two from eating a wide variety of foods to eating a limited number actually may have a genetic link that could have served to protect our prehistoric baby ancestors as they first toddled out of the cave.  What exacerbates children’s innate reluctance to try new foods at this age is the pure delight most toddlers take in attempting to, for the first time, exert control over some aspect of their lives.

While having a picky eater is extremely frustrating for parents, the good news is that nutritional deficiencies in the United States are rare.  If your children are growing normally according to your pediatrician, rest assured that they are more than likely adequately well-nourished.  So, take a deep breath and present your child with broccoli for the tenth time.  Even if you are turned away – again – take comfort in knowing that this stage usually only lasts until age four or five.  That said, the malleable years of early childhood are still crucial for establishing good eating habits, and parents should make the most of it.  It’s not as difficult as you may think.

First, to avoid driving yourself crazy worrying if your toddler is getting the right nutrition while also trying to accommodate his seemingly undying yearnings for macaroni and cheese, I recommend shifting your focus from nutrient intake to establishing and maintaining a healthy eating environment.  Doing so will lay the foundation for an appreciation of a wide variety of healthy foods.   In my practice, parents who fret and stress about their child’s eating (or lack thereof) during meal time are the ones who usually face the most resistance from their child.  In addition to not worrying so much, there are five simple things parents can do now to foster good eating habits and encourage venturing beyond mac & cheese.

Expose your toddler repeatedly to new foods

Offering the same new food every day for 5-14 days can be effective.  Including these unfamiliar or previously-rejected items at meal times without forcing your child to eat them helps him to become more comfortable with the food item and may increase his willingness to try it.  Remember, meals should be eaten together as a family (without any short-order cooking), so your child can see you enjoying a wide variety of foods.

Give 2-3 choices of healthy foods

One mother told me she successfully employs this tactic with her four-year old: for snacks, she asks her son if he would like an apple or a banana.  This is a win-win approach to avoid a power-struggle since both parent and child are part of the decision.

Avoid forging a connection between eating and good or bad behavior

Too often we use food to assist with parenting responsibilities—down the road this practice can lead to an unhealthy food relationship.  Consequently, do not bribe your child with food.  Instead of offering food for rewards or comfort, give your child stickers or a hug.  And, try not to put any food or food group on a pedestal; simply teach your child that some foods are healthier than others.

Keep the highly-processed, sodium and sugar-heavy, refined foods like packaged frozen meals, chips, high-fat meats, cookies, cakes, and sugary drinks out of the house

Your three-year old can’t take the car and go pick up a box of sugary cereal at the grocery store.  Take advantage of the fact that you are the food gatekeeper and have control over what foods get offered.  Go ahead–cross the hot dogs off your shopping list!

And finally, stock your kitchen with healthy, delicious foods such as fruits, vegetables, whole grains, nuts, beans, fish, lean protein, and reduced-fat dairy products

Not immediately, but over time, your youngsters will learn to prefer healthy types of foods if that is what they’re accustomed to.

©2010 Littlestomaks.com. All Rights Reserved

Disclaimer – Information provided in Ask The Expert column on Littlestomaks.com is intended to give you general guidance on a question related to toddler nutrition. It is not meant to be treated as medical advice. You are welcome to contact this expert for a detailed consultation on your specific situation to determine what actions, if any, you should take regarding nutrition and health of your toddlers. We do not recommend you to take any action based solely on the information presented in this column. Experts have agreed to provide their professional opinion on toddler nutrition related questions on a voluntary basis and no compensation is offered to them by Littlestomaks.com.