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

Ever since we planted a small vegetable garden in our backyard in July, it has been a lot of fun watching the plants grow and actually bear some fruit. We planted 3 tomato plants, 3 Japanese eggplants and 3 sweet pepper plants. It wasn’t until yesterday that I noticed one red tomato on the vine. It was such a great sight after watering these plants for over 2 months. The single red tomato was in such a brilliant contrast with the green (and some brown) around it, I simply had to get the camera out and share a few pictures with you!

The brown leaves you see all over? I have not had much luck fighting against the bugs. Recently, I decided to try an “organic” pest control product. It was based on sesame oil and fish oil. I guess I may sprayed a little too much because it looks like my tomato plants are under a lot of stress. Any tips will be highly appreciated.

We have had much better luck with our pepper plants and eggplants. We harvested several green peppers for a fresh salad:

The good news is that the pepper plants are still active!

Last, but not the least, we have enjoyed the Japanese eggplants tremendously this season.  There have been quite a few for several rounds of our favorite grilled eggplant and yogurt salad.

Tell us what you have been growing this summer if you have a vegetable garden. Also share your protecting plants from pests in a natural, chemical-free way.

Enjoy!

Angela Tunner, Editor-in-chief and Founder of Eat-Love-Savor sent this recipe from her international award winning cookbook entitled Simply Summer. It has a wonderful collection of gourmet meals with tips for elegant living. Check it out!

Pasta with Zucchini, Artichokes, and Capers with Parmesan

Note from Angela: I love the ribbons of vegetables in this dish. Not only do they appeal to your visual sense, but your taste buds will appreciate them too. This preparation method is one of the fastest for cooking vegetables, and fast means more nutrients are retained after cooking. Using the toaster oven and the microwave keeps the temperature down in the kitchen. Even the pasta is cooked in the microwave!

Ingredients

• 1⁄2 red onion
• Sea salt
• 3 teaspoons olive oil
• 1 zucchini
• 1⁄2 pound fresh pasta (any style, without fillings)
• 1 jar (13 ounce) artichokes in olive oil
• 2 tablespoons capers
• 1⁄3 cup grated or shaved Parmesan cheese
• Pepper to taste, black or mixed

Method

FOR THE ONION

Line the toaster oven tray with aluminum foil. Preheat the toaster oven to 375 degrees F.

1. Peel and slice the onion. Sprinkle a pinch of sea salt on the slices and toss to distribute. Drizzle over about 1 teaspoon of olive oil and toss to coat evenly.
2. Lay the onion slices on the aluminum foil and cook them in the toaster oven until translucent, about 10 minutes.
3. Take out and set aside

FOR THE ZUCCHINI

Line the toaster oven tray with aluminum foil. Preheat the toaster oven to 375 degrees F.

1. Peel the zucchini. Continue to use the peeler to create long ribbons of zucchini flesh. Sprinkle a pinch of sea salt on the ribbons and toss to distribute evenly. Drizzle over about 2 teaspoons of olive oil and toss.
2. Lay the zucchini slices on the aluminum foil and cook in the toaster oven for about 10 minutes or until they pierce easily with a knife.
3. Take out and set aside.

FOR THE PASTA

1. Pour about 3 cups of water into a 11⁄2-quart microwave-safe deep pot. Heat for 21⁄2 to 3 minutes at 100% power until the water boils. Add 1 teaspoon salt to the water and stir.
2. Spread out the pasta in the pot. Cook for 6 to 8 minutes at 50% power until the pasta is done to your liking. Drain off any remaining water.

ASSEMBLING THE PASTA

1. Drain the artichokes and blot them lightly. Put them into a large bowl along with the cooked pasta, onions, and vegetables. Toss to combine.
2. Add the capers and Parmesan and toss. Add pepper to taste. Serve.

If you have a favorite recipe you want to share on our blog, send me a note via our Contact Us form.

©2010 Littlestomaks.com

Registered Dietitian Susan Dopart sent me this recipe from her recent book A Recipe for Life by the Doctor’s Dietitian. Very easy to increase protein in this recipe by adding turkey, but a great tasty vegetarian entree or side dish.  Good for families or to take to a friend’s home.

Servings – 6
Prep Time – 40 minutes
Cooking Time – 20 minutes

Ingredients

• 1 medium sweet yellow onion, chopped
• 1 medium red bell pepper, chopped
• 1 ½ tablespoons olive oil
• 3 cloves garlic, minced
• 2 small to medium zucchini, chopped
• 1 medium to large eggplant, cut into 1 inch cubes
• 1 cup tomato puree
• 2 large eggs, beaten
• 1 cup shredded Monterey jack or mozzarella cheese, divided
• ½ cup shredded parmesan cheese
• Salt and pepper to taste

Method

Preheat oven to 400 degrees.

In a large skillet over medium heat sauté onions and peppers in olive oil until tender.  Add garlic and zucchini and sauté for an additional 4 minutes.  Add eggplant, salt and pepper to taste and sauté another 10-15 minutes.

Remove from heat and stir in tomato puree.  Stir in beaten eggs, Parmesan cheese and half of Monterey Jack or mozzarella cheese.  Pour in a 9 x 9 glass square baking dish, and top with remaining cheese.

Bake for 20-25 minutes.  Remove from oven and let rest for 10 minutes before serving.

Variation: Add 1 pound of cooked ground turkey to increase protein.

Per serving nutrition information – Calories 207, Protein 11 g, Total Carbs 13 g, Total Fat 13 g, Fiber 5 g, Sodium 251 mg

If you have a favorite recipe you want to share on our blog, send me a note via our Contact Us form.

©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.

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.

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.

There are so many handy snacks around these days. No wonder kids get hooked on them at an early age, so much that they don’t eat anything else. This week, registered dietitian and exercise physiologist  Susan Dopart advises parents to get their kids involved in shopping and cooking as they try to introduce them to vegetables and other healthy foods.

Question: My 5 1/2 yo prefers not to eat! She will “snack” on muffins, goldfish crackers if you let her, but will only eat a handful of other things, none that include vegetables. She weighs 34 lbs and is almost 6 years old; 25% percentile on weight since she was 1 or 2. What should I do?

Children will eat what you feed them.  If you offer your daughter a variety of healthy choices (and not the muffins, goldfish or other) eventually she will give up and pick one of those.

Involve her in the shopping and cooking process.  Bring her grocery shopping and have her pick out 2-3 favorite fruits and vegetables each week.  Educate her at the store about what vitamins and minerals are in each one so she knows why they are important to eat.  For example, a strawberry has vitamin C which is important for healing when you scrape your knee.

In my office I show children the list of multiple ingredients in snack or processed foods.  I then tell them it take their bodies longer to process and digest those foods rather than foods without a label, like fruits and vegetables.

Taking the snack foods out of house will eliminate temptation and keep the environment clean.  If those foods are not around or accessible, and nutritious foods are in their place it will encourage healthy eating.

There are ways to make vegetables more kid-friendly.  I have a vegetable casserole that combines vegetables with eggs and cheese in tomato sauce that kids love.

To encourage new foods have your daughter try a no thank you serving.  Since many children have aversions to vegetables due to their strong flavors, their taste buds need conditioning over time.  A “no thank you” serving is having her try a bite or two (one or two teaspoons) of something she does not like each time it is served.  Research shows a child may need to eat a new food 10 times before they start to like it and ask for it.

One of the most important aspects of feeding your child is being a healthy role model.  If a child sees you eating vegetables each day, it is one of the best ways to encourage healthy eating.

With respect to your daughter’s size that may be what is normal for her. There is not a concern about her size unless she falls below the 10% percentile for height or weight.

Good luck.

©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.

We have been grilling a lot of vegetables this summer! Recently we enjoyed a meal with pan-fried tilapia with a few grilled vegetables and basmati rice.

Ingredients

• 2-3 fillets of tilapia
• 2-3 Portabella mushroom tops
• 1 cup sweet peppers
• 2-3 tomatoes, cut in half
• 1/2 cup seafood fry mix (we used McCormick Golden Dipt)
• 1/2 cup extra virgin olive oil

Pour seafood fry mix in a bowl or a plastic bag. Wash tilapia fillets with water, shake off excess. Coat evenly with the fry mix. Let stand for 5 minutes and remove to a second dish. Pan fry in olive oil on medium heat turning once to brown evenly. Cook until fish is golden brown and flakes easily with a fork.

Lightly brush vegetables with olive oil before grilling. Apply oil to the surface of a grilling pan (we use a mesh grill pan from Williams Sonoma) and place over the grill while it is still cold. Fire up the grill to high and add vegetables to the grill pan when it has stopped smoking. Grill over medium heat until vegetables are cooked, turning a few times for even cooking.

Serve with basmati rice.

If you have a favorite recipe you want to share on our blog, send me a note via our Contact Us form.

©2010 Littlestomaks.com

TwinToddlersMom got creative with leftover grilled steaks from the night before as she cooked up this dish. It turned out to be really good!

Ingredients

• 1-2 grilled steaks cut into thin slices
• 1 medium yellow onion, finely chopped or crushed in a food processor
• 2 cups frozen peas/carrot blend
• 1/2 cup pecan halves
• 2 tbsp extra virgin olive oil
• 1 tbsp tomato paste
• 1 tsp cumin
• salt, pepper to taste
• 1 cup warm water

Saute onions with olive oil in a saucepan over low-medium heat. Add tomato paste, cumin, salt, pepper and mix well. Stir in steak slices and pecan halves. Saute a little more then add frozen vegetables.  Add in warm water. Cover and cook on low heat for 15-20 minutes or until vegetables are soft.

Serve with basmati rice or bulgur pilav.

If you have a favorite recipe you want to share on our blog, send me a note via our Contact Us form.

©2010 Littlestomaks.com

Photo:Wall Street Journal

Who would have thought that an ogre could boost onion sales?

Well, that is exactly what has happened ever since the Vidalia Onion Committee decided to use the magical powers of “Shrek” to get kids interested in onions. According to a recent Wall Street Journal story, a 3-year old threw a fit when he saw his beloved Shrek standing tall among boxes of onions in a supermarket. His forceful tantrums left his mother with little choice but to buy the onions. She diced the onions in a casserole which her son ate without any fuss.

Selling onions using an ogre may sound weird, but there is a connection between the two. Turns out, they both have layers!

I think this is yet another example of how marketing can be effectively aimed at kids. Except in this case, onions do have a good nutritional value. But more importantly, using them in a home cooked meal is a great way of cutting down on processed foods. Onions are rich in B and C vitamins. They also provide calcium, iron, phosphorus, potassium, zinc and fiber.

Do you think using popular characters like Shrek is a good way to get kids interested in fruits and veggies? Should this type of marketing be allowed? Food marketing to kids is a hot topic these days and I would love to hear your opinion about it.

©2010 Littlestomaks.com

Ingredients

• 1 lb elbow pasta
• 1 jar Bertolli Alfredo sauce
• 1 lb shrimp, cooked
• 2-3 small yellow squash, peeled and cut in rounds
• 1 onion, finely chopped or crushed in a food processor
• 2-3 small sweet peppers finely chopped
• 2 medium tomatoes crushed in a food processor
• 1 clove garlic, crushed
• 2 tbsp chopped parsley
• 1 tbsp extra virgin olive oil
• Salt, pepper to taste
• Cayenne pepper (optional)

Method

Cook pasta according to instructions on the box. We like to add a little salt and olive oil to the boiling water just before adding pasta. Do not overcook; the best way to judge if the pasta is cooked is to taste it.  Drain into a colander and shake well to remove all excess water. Mix with Alfredo sauce in a large pan and set aside.

Saute onions and garlic  in olive oil in a large saucepan over low-medium heat until brown. Add crushed tomatoes and saute more for 1-2 minutes. Add peppers, shrimp, squash. Add salt, pepper and cayenne pepper and mix well. Cook for another 4-5 minutes.

Add cooked pasta with Alfredo sauce to the shrimp mix. Keep on medium heat for 1-2 minutes. Garnish with chopped parsley.

©2010 Littlestomaks.com

Greetings! It is Friday again, which means it is time for the usual Five for Fridays! If you are just joining, this is where I highlight some of the recent food and nutrition related stories. This is also my soapbox where I offer my rants and not-so-scientific personal opinions! Sometimes, I also highlight the work of some of my favorite nutrition bloggers. Your comments and personal opinions, especially if you disagree with me, are most welcome and highly valued!

So, here are this Friday’s five! Enjoy and let me know what is on your mind.

Fruits and vegetables do not reduce cancer risk, but that’s no reason to give up on them

It appears that eating fruits and vegetables only slightly reduces your risk of getting cancer according to a recent study analyzed by Dr Ayala in her very insightful article “Another apple-a-day may save more lives than the Toyota recall“. Does it mean that we should ignore the advice of 5 fruits and veggies a day and bypass the produce aisle in the grocery store?

Absolutely not argues Dr Ayala and I agree completely. A diet rich in fruits and veggies has many benefits for your overall health and well-being. If there is anything you should ignore, it is studies like this and the sensational headlines that inevitably follow in the mass media.

I have a real problem with such studies and I am amazed they get funded in the first place! I doubt if they offer any value to the common public, except probably to the media machine hungry for anything that can be labeled as health related.

By the way, check out the long list of authors who wrote the original paper in the Journal of the National Cancer Institute. Granted that everyone has to make a living, but come on, this is crazy! Work on better hypotheses and solve some real problems!

To lose weight, take a cold shower

This may sound totally insane, but new research is suggesting that you can train your body to burn more calories simply by getting used to a cold environment! Turns out that exposure to cold activates brown fat inside your body, which is known to produce heat (which means burning calories) in contrast to the insulating nature of the regular fat. Believe it or not, researchers are discovering that obese mice are able to burn off half of their fat within a week simply by living in a cold environment even if they eat more than 1.5 times their usual diet.

It appears that our bodies have a built-in heat producing mechanism to offer protection against cold. Babies are born with brown fat which helps them keep warm long before they learn how to shiver. Even adults have this brown fat but it is not active. Cold environment activates the brown fat, and so does a special protein discovered by researchers at Harvard. Some are now thinking about developing a drug to encourage production of brown fat to solve our obesity problem!

Don’t get too excited though! Keep in mind, that a healthy weight is a result of achieving and maintaining the right energy balance your body needs. Energy in minus energy out equals weight gain (or loss) – it is that simple. You don’t have to torture yourself by taking a cold shower every day, or wait for a fancy anti-obesity drug!

Don’t fall for the low fat label, you may actually eat more calories

Would you believe that putting a low fat label on snacks causes people, especially those who are overweight,  to underestimate the calories and actually eat more? There is a devilish effect from this health halo, writes registered dietitian Janet Helms on her blog Nutrition Unplugged this week.

I found this research quite fascinating, although, not really surprising. This is the result of clever marketing messages on the package, which are designed to lower the resistance and enhance the urge to eat. This is no different from advertising for other products which often targets the hidden desires and aspirations of consumers. Brand associations are powerful, and once they stick, consumer choice is nearly automatic. Why is it that you always pick the same brand of toothpaste, shampoo and laundry detergent even though other options, including cheaper store brands, are available on the same shelf? It is the job of the marketer to make the product irresistible by serving consumer needs at many different levels. And some of them are very good at what they do!

The problem, I think, is not with the marketing slogans on food products. Although this notion is quite popular among today’s experts who propose imposing limits on food marketing, even to the extent of imposing a twinkie tax! The problem is in a total lack of awareness and self-empowerment on the part of the common consumer.

How can you fight the influence of such powerful marketing? Not by banning these products, but by making smart choices. Consider a mix of an offensive-defensive strategy by building your family’s personal brand. That will be your anchor which can offer some strength against the currents of powerful brand marketing. Also check out Janet’s insightful suggestions on how to enjoy real foods and practice mindful eating.

Many ways to enjoy vegetables, give it a try

More people are trying to include veggies in their diet and that is great news! Even better, there are so many ways to enjoy vegetables whether you like them raw, medium or well done according to the Fooducate blog, which offers helpful tips for making smart choices in the supermarket. There are many useful tips in this particular article, but this one resonated with me the most:

If you are thinking about incorporating more vegetables into meals, worry less about the healthiest preparation method, and figure out the tastiest and most convenient use case for you.

I think this is great advice. A large variety of vegetables are available in a typical supermarket today, whether in the fresh produce section or in the frozen foods aisle. Plus there is no shortage of recipes – you can check out our own simple recipes section for ideas! So go ahead, give it a try and share your vegetable story!

Calling all recovering picky eaters

My blogger friend Jenna of KidAppeal is on a mission! Inspired by Jamie Oliver’s Food Revolution, she wants to register 1000 recovering picky eaters in a month and help them develop a taste for a wide range of wholesome food. Interesting idea; so I am supporting her by spreading the word out. Now, you might be considered a recovering picky eater if:

• there are foods you don’t eat simply because you don’t like them even though they are good for your health; and
• you want to shrink the list of objectionable foods because you want to eat better and set a good example

If this is you, check out her blog and sign up! You got nothing to lose except a few bad habits!

Enjoy and let me know what is on your mind.

Photo Source: robbie jim on Flickr

©2010 Littlestomaks.com

Greetings! There is no doubt that popular food brands have enormous appeal and influence, especially on children who are exposed to heavy marketing. Not a surprise therefore that even 3 year olds can recognize these brands. The bad news is that most of these brands offer sugary, salty and fatty junk foods, to which kids get hooked on early! Parents have to face this challenge as they try to encourage their children to develop healthy eating habits. Sounds familiar?

I started this week by suggesting that we need to have an offensive-defensive strategy for dealing with the attack of popular food brands. The idea is to create your family’s brand of food and nutrition by applying common branding techniques of identifying core values, developing a main message with a logo/slogan, promoting with friends and family and aggressively defending it with a few rules.

Another approach is to identify a few brands and products that resonate with your core values to support your battle against the not-so-healthy-but-otherwise-popular food brands. Association with these brands then becomes an extension of your personal brand.

This week, instead of the usual Five for Fridays, I want to share with you 5 of our favorite brands and why we like them. And no, I have not been paid to highlight them here; the idea here is to offer you a few suggestions as you try to discover what is important to you.

I would love to hear your comments! Feel free to share your favorite food brands and products.

Earth’s Best Organic

Earth’s Best, by far, is our most favorite brand! Our twins grew up on Earth’s Best fruit and vegetable purees, and they continue to love their organic toddler snacks such as Letter of the Day Cookies, Yogurt Rice Crisp Bars and Instant Oatmeal.

In researching Earth’s Best for this article, I found out – much to my surprise – that the company’s founders Ron and Arnie Koss are twins! Their vision of nurturing children with purest foods and growing those foods responsibly to promote a healthier earth resonates with our core values completely.

Earth’s Best brand now belongs to the Hain Celestial Group, Inc. who is responsible for bringing their toddler products to market, and of course, we are very thankful! Their product lineup ranges from infant formulas to baby’s first foods to toddler snacks and meals. They seem to be big on using Seasame Street characters as a marketing tool on their products. Honestly we are not too crazy about it! For us, the appeal is in their promise of organic quality and commitment to the environment.

For a complete list of their products and to learn about their history, visit Earth’s Best website.

Horizon Organic

We are a big fan of Horizon’s organic milk with DHA. We have had our twins on this milk ever since they started cow’s milk. At first, we were looking for an organic milk brand, but when we found Horizon’s milk with added DHA in our local supermarket, it was a no-brainer! DHA is known to support healthy brain and eye development in infants and toddlers. The source of DHA is from algae branded as life’s DHA from Martek Bioscience Corporation.

We believe that milk is an important source of nutrition for a growing child, unless there is the unfortunate situation of milk allergy. Selecting certified organic milk is better because it does not contain any antibiotics or growth hormones.

We are impressed by Horizon’s commitment to organic principles, compassion for their livestock and passion for the land. In my research, I found Horizon’s Standard of Care, which goes in great detail about their beliefs and management practices to support these beliefs. The integrity of this brand is impressive.

For a complete list of their products and company facts, visit Horizon Dairy website and Horizon Organic Facts.

Campbell’s Kids Soups

Campbell’s soups are a household name, no doubt, as you can tell by the prominent place they occupy in any grocery store. Our daughter enjoys Campbell’s kids soups with her favorite characters like Dora and Disney Princess. She loves to help Mom open a can and pour its contents in a saucepan for a quick meal. On a busy day, these ready-to-eat soups come in very handy! We are careful to read the labels because these soups can be high in salt, although Campbell’s is ahead of the curve in reducing the sodium content from its products.

We like Campbell’s as a brand, because they seem to really listen to their consumers while being sensitive to the economic difficulties. Clearly, their brand is positioned for the masses. Although their approach to healthful nutrition and environmental sustainability is incremental in our opinion, we do like their focus on affordable nutrition and continuous improvement. They have also figured out a great way to encourage consumers to prepare home cooked meals using their soups and recipes on the label. From that point of view,  we believe that Campbell’s has the potential to enable a move away from fast food and restaurant food toward home cooking at a very large scale.

Here is an interesting piece of trivia I found while researching their brand – they also produce their own seeds for tomato and peppers!

For a complete list of their products, visit Campbell’s Condensed Soups.

Cheerios

Although our twins are no longer that crazy about Cheerios, this cereal is a family favorite and occupies almost a permanent place on our cereal shelf. When they were younger, it was one of their favorite finger foods, especially when they needed to munch on something in the car!

Although there are many different types of products in the Cheerios family, we go for the plain standard Cheerios and Honey Nut Cheerios. We like the whole grain oats, low sugar and vitamins (particularly vitamin D) in this cereal. Recently, there has been some recent controversy about their claims around cholesterol and heart health, but we think it is more of a legal issue for them rather than a real concern with the product.

For a complete list of their products, visit Cheerios.

Green Giant Frozen Vegetables

We usually keep our freezer stocked with several packages of Green Giant frozen vegetables. Although fresh produce is the best choice, the convenience of packaged frozen vegetable -  some ready to serve with a sauce – makes it easy to add veggies in your daily diet. We like the affordable diversity of different frozen vegetables from Green Giant. But we also try to limit our selection to some of their simpler products like peas, cauliflower, broccoli and mixed vegetables. Their rice pilaf is also one of our favorites.

As a brand, which is now a part of the giant General Mills, they seem to be able to retain their identity and maintain a connection with their roots in the Minnesota River Valley. We are also impressed by their commitment to sustainability. They are sponsoring an innovative project with The Nature Conservancy. It involves using a combination of native vegetation in infiltration ponds to collect the water runoff from the fields. It is then diverted to a bioreactor (trenches filled with woodchips) where the excess nitrogen is removed and land erosion controlled. This system will also create a habitat for wildlife. Sounds like an interesting idea; although it may take up to 10 years to see the results.

For a complete list of their products, visit The Green Giant.

Enjoy and share with us your favorite brands and products.

©2010 Littlestomaks.com

Disclaimer: We have not received any sponsorship or free products from these brands and companies for our review. Our opinions are based on personal use and publicly available information.

Happy Easter! It is Friday again, which means it is time for the usual Five for Fridays! Here are 5 food and nutrition related stories that caught my eye. Enjoy and let me know what you think.

New health bill will require restaurants to show calories on the menu

Chain restaurants with more than 20 outlets nationwide will be required to display nutrient content and calorie information on their menus according to Section 2572 of the recent healthcare bill. Similar rules will apply to vending machines. Menu labeling has been already in place in New York City for over an year with mixed results. Studies published last year, which I wrote about in a Five for Fridays, reported that doubts were emerging about the effectiveness of calorie labeling. What was more worrisome to me was the fact that some restaurants were actually “cheating” by posting lower calories than actually present in certain food items when tested! Clearly, this should not be allowed.

I think calorie labeling on restaurant menus is a good idea. Not only that,  there should also be other nutritional information available, particularly on salt, sugar and fat. It may take some time before consumers are fully aware of the risks of salty, sugary and fatty foods, but clearly in the long run it will help them make better decisions. The problem is that now it will require some sort of policing to ensure compliance with the law. Already there are problems with the National Organic Program (see below) due to constraints in budget and inspectors . These new requirements will undoubtedly create a new bureaucracy and another cat-and-mouse game will begin between food marketers and compliance officers. Hopefully it will become a self-policing system if consumers begin to vote with their wallets at these restaurants.

National Organic Program lacks teeth to enforce rules

You pay extra for certified organic products. You have the right to expect that they are genuine and that they do not contain pesticide residues. You do not expect non-organic products sold with the organic label. Yet, it is not an absolute guarantee! Now, wouldn’t that make you mad?

This is exactly how I felt when I read a report in the New York Times which exposed serious gaps in federal oversight of the organic food industry. Turns out that they don’t have enough inspectors to spot check organic products for pesticide residue (required by law) and that bogus organic products were allowed to be in the market for over 2 years before any action was taken. The excuse? Well, demand for organic products has grown so fast that the USDA’s National Organic Program can’t keep up with its enforcement responsibilities!

Finally, they are making a commitment to enforce spot testing for pesticide residues. They are getting more money and more people. The bureaucracy is ballooning but don’t expect it work perfectly. It never does. Meanwhile, don’t give up on organic products; just do your research and buy from a reputable brand.

Pepsico wants to trick your tongue by “designer salt”

Don’t give up on the potato chips! At least that is what Pepsico would like you to do just in case you are having second thoughts after reading about the evil sodium in their popular snacks. Recently they announced plans to cut sodium content by 25% by 2015, saturated fat and added sugar by 15% and 25% respectively by 2020. Sounds like the responsible thing to do, especially now that there is a bright spotlight on the link between processed food and obesity.

The solution, at least for sodium? A new “designer salt” which has crystals shaped and sized so that they dissolve fast on the tongue delivering a rapid salty sensation. While an innovative idea, which Pepsico is sure to market as a “breakthrough”, I think it is still a great example of incremental thinking. The problem is not with salt folks, it is the chips that we need to cut down on.

And 25% reduction is not going to make these products “healthier”! Consider Cheetos, which contain a whopping 290 mg of sodium per 1 oz serving. A 25% reduction (in 5 years) will bring it down to about 220, which is still very high. Too little, too late? What do you think?

Spinach leaves enrich their vitamin content sitting on the store shelf

Worried about picking up that box of baby spinach close to its expiration date? Well, believe it or not, you may be actually getting more value for your money compared to a box that did not sit on the store shelves for this long!

According to researchers at the USDA, spinach leaves exposed to store lighting conditions continuously over 9 days had a higher level of folate, vitamin C, K and E compared to those kept in the dark. This fascinating research was recently published in the Journal of Agriculture and Food Chemistry. The researchers reasoned that the spinach leaves continued their photosynthesis (a process by which plants produce sugars using sunlight and carbon dioxide) under the store light, which also produces these vitamins. When the same spinach leaves were stored in the dark, photosynthesis did not happen.

This is interesting for sure, but remember that the vitamin content of vegetables also depends on how you cook them. Steaming and microwaving is good; but eating raw fresh veggies is even better.

Teaching kids to eat healthy the French way

Offer preschoolers a 5 course meal, make sure they eat at the table and keep the parents out is the French recipe for getting kids to build lifelong healthy eating habits. I was fascinated to read the Nursery School Gourmets in a recent TIME magazine, which explained how seriously the city of Paris looks at the matter of school lunches.

Clearly, it is a well-structured, heavily funded state program unlike what we have in the United States. The daily menu is planned in advance for 2 months with no repetitions. Every meal includes an hors d’oeuvre, salad, main course, cheese plate and dessert (yum!). Soda and snack machines are banned. Parents are given suggestions for what to serve at dinner based on the day’s lunch menu. Discipline is intense and kids are trained to eat at the table and keep quiet.

Should we emulate the French model to solve our childhood obesity problem? The topic of school lunch is center stage these days, and Jamie Olivers’ Food Revolution is on prime time. The French model is yet another benchmark for us to consider. What do you think?

Enjoy and let me know what is on your mind.

Photo Source: Wikimedia Commons

©2010 Littlestomaks.com

Maybe it was the new giraffe poster TwinToddlersMom used for decorating the kids’ room the other day. Or maybe it was the eating broccoli like a dinosaur video I saw on KidAppeal. Whatever it was, all of a sudden I found myself coming up with a new challenge for the twins that night at dinner – hey guys, let us eat this salad like a giraffe!

I demonstrated – exaggerating my every move – how they could pull out a piece of leafy lettuce from the salad and slowly put it in their mouth with their neck stretched long.

It was hilarious, and it worked! Within minutes, my daughter was digging into the salad bowl, pulling out leafy lettuce and shoving it inside her mouth – look, I am eating salad like a giraffe! Even my son, who doesn’t show any excitement for anything green, quickly join in the fun.

It didn’t last very long though. They did not like the taste of lettuce and soon they were spitting it out. Still, at least they gave it a shot!

The salad is very easy to make. We usually get a ready-to-eat box of organic mixed greens to throw in a quick salad along with cucumbers, tomatoes, green onions and fruits (whatever we can find – pears, apples, strawberries). Sometimes we add nuts, raisins, chopped cilantro, pitted olives, pickled mushrooms and peppers. In short, whatever is available at hand! We have even made a salad out of avocado, pears and tomatoes. Weird combination, I know! But this is the only way we seem to be able to get our daily quota of fruits and veggies on busy workdays.

Our usual dressing is a mix of olive oil and lemon juice, which we add to the salad right before serving.

Try it and let us know how it goes!

This post is a part of  Big Words Little Foodies from Jenna of KidAppeal, who is encouraging parents to keep track of funny quotes their kids come up with at mealtime. Check her column out for stories from other parents.

©2010 Littlestomaks.com

Just like thiamin, which I wrote about recently, riboflavin is another B vitamin commonly found in fortified foods such as cereals, enriched flour, pasta, sauces, baby foods, energy drinks.  In case you have wondered what it is and why it is needed, here is some research for you in a simple Q&A format. I am following up on my article on vitamin A from a few weeks ago. Let me know what you think of this format and if you have any other questions that I did not cover here. I will get them answered by one of our experts and post them under Ask the Expert column.

What is Riboflavin?

Riboflavin is also known as vitamin B2, one of the 8 B vitamins needed for many important cell functions inside our body. In short, they are needed for healthy functioning and growth of child’s body. Together they are also known as vitamin B complex especially in nutritional supplements.

Riboflavin, like the other B vitamins, is soluble in water. Cells in our body need energy produced by special biochemical reactions. Certain types of enzymes help these reactions happen, but they too need help from coenzymes produced by riboflavin. Obviously, this is very complex chemistry, but the point is that riboflavin is an important player in the chemical reactions that produce energy at the cellular level. Recently, high doses of riboflavin have been found effective in preventing migraine headaches. Seek medical advice before using riboflavin for migraines.

It is also used as a food coloring because of its yellow or yellow-orange color. The more soluble riboflavin 5′-phosphate is called the E101 food color.

Why does my child need it?

According to the 2nd edition of the PDR for Nutritional Supplements, riboflavin is involved in the conversion of carbohydrates, fat and protein into energy required for cell functions. Riboflavin also has antioxidant activity which protects your body from reactive oxygen radicals. Just like the other B vitamins, riboflavin plays an important role in your child’s metabolism.

How much Riboflavin should my child be getting?
What are good sources of Riboflavin?

For infants, the FDA has recommended a daily amount of 0.6 mg. And for toddlers less than 4 years old, the recommendation is 0.8 mg. Pregnant and nursing women are recommended to take about 2  mg per day. Healthy adults are advised to take about 1.7 mg per day.

Riboflavin is usually present in most plant and animal food sources although in small amounts. Yeast extract is exceptionally rich in riboflavin, and organ meats like liver and kidney are also good sources. Here are a few examples of different food sources and amount of riboflavin per serving (source: wikipedia and Linus Pauling Institute):

1. Cooked spinach, half cup = 0.2 mg
2. Asparagus, about 6 spears = 0.14 mg
3. Almonds, cooked, 1 cup = 0.8 mg
4. Fortified breakfast cereals, 1 cup = 0.5 – 2.0 mg
5. Milk, 1 cup = 0.34 mg
6. Egg, cooked, 1 large = 0.27 mg
7. Cheddar cheese, 1oz = 0.11 mg
8. Fish, salmon or halibut, 3 oz (deck of cards) = 0.1 mg
9. Chicken/beef, cooked, 3 oz = 0.16 mg
10. Bread, whole grain or enriched flour, 1 slice = 0.08 mg

Riboflavin is destroyed by ultraviolet light. As you can see, riboflavin is naturally available in many common food sources. There is really no need to look for a nutritional supplement for riboflvain although you will find many multivitamin products on the market. Check out my review of some of the popular kids brands of multivitamins.

Riboflavin is well tolerated without any adverse effects. There is no reason, however, to take a high dose of riboflvain supplement.

What happens if my child does not get enough riboflavin?

According to the PDR for Nutritional Supplements, riboflavin deficiency (also known as ariboflavinosis) can cause any of the following conditions:

1. Cracked or sore lips, especially on the outer corners
2. Sore throat, redness or swelling of the lining of the mouth
3. Magenta tongue
4. Skin lesions, dermatitis
5. Poor iron metabolism and absorption, lower hemoglobin levels
6. Vascularization of the cornea

These symptoms are medical conditions and should be interpreted by a doctor. It is not common for riboflavin deficiency to occur in isolation. Usually it happens when a lot of other vitamins are also absent because of poor nutrition, digestive disorders or other medical conditions.

Should I be concerned about riboflavin deficiency?

Since riboflvain is commonly available in many foods and cereals, it should not be a big concern. However, if your child’s diet is mainly junk food and not enough whole grains, nuts, fruits and vegetables, you may want to pay attention to his overall vitamin B needs.

What do you think? What changes, if any, would you consider making to your child’s diet so she gets enough riboflvain? Do you have recipes that use food sources rich in riboflavin? I would love to hear from you!

©2010 Littlestomaks.com