Healthy Recipes for Kids

I came across this article online (originally printed in SELF magazine) and realized that if you could raise your children to have a healthy relationship with food, they could enjoy a lifetime as happy eaters.

Although originally written for women, the following tips are easily adaptable to, and just as appropriate for, children:

1. Happy eaters don't diet : Children need to understand that there is a big difference between eating healthy and dieting. Healthy eating means making sensible food choices in order to maximize your nutritional intake. Dieting generally involves denying yourself certain foods and eating only limited quantities of others. Children need to eat as nutritiously as possible in order to properly develop and grow. Unless your child has been diagnosed as being clinically obese by a physician, there is no need for a child to be on a diet. Dieting at a young age typically leads to a poor self image and a lifetime of dieting, with an even greater risk of developing an eating disorder.

2. Eat Breakfast, Lunch and Dinner : Eating 3 meals a day, and a healthy snack in between keeps your child's body energized all day long, without feeling hungry. Skipping meals only makes your body crave nutrition more and leads to overindulging when you finally do eat. Also, skipping meals regularly causes your body to alter its metabolism in order to store more fat, as a reserve for times when meals are skipped. So remember, regular, well balanced meals are best.

3. Don't weigh yourself every day : This usually isn't a problem with most children, but as they grow (especially in their pre- and early teens) they will naturally be more inclined to compare themselves (height and weight) with others. Remind them that everyone grows at different rates, and growth spurts can't be predicted. As long as they're active (either playing or participating in sports) there's no reason for a child to weigh him/herself aside from their annual check-up with their doctor.

4. Let your kids splurge, without regret : Although we want our children to eat as healthy as possible, we shouldn't deny them the experience of being children. This is especially true at birthday parties, and to a lesser extent Halloween. Don't worry that the decadently iced piece of chocolate cake your child is devouring contains more sugar than they've eaten in the last week. It's an occasional treat, not a everyday habit. Also, by denying your child the occasional treat, you make it more likely that they'll eventually splurge (excessively) later in life.

5. Kids come in all shapes & sizes : This goes with Tip #3. All a child has to do is look at his parents and those of his/her friends to realize that everyone is different - and that includes their body type and weight. Your child needs to be comfortable in their body and that starts with you having a positive attitude toward your own body. A poor self image can lead to a lifetime of poor eating habits in a vain effort to alter the body genetics has given them.

6. Exercise for the fun of it : Children love to play, and when they play outside, running around with their friends, they are actually exercising without knowing it. This is why it is essential to get children physically active at an early age. Intramural (non-competitive) sports are a great way for kids to not only exercise, but also spend time with their friends (and make new ones). You also never know what will spark, and maintain their interest. Although they may not become a professional soccer player, they may continue to play in adult leagues, or simply enjoy running for the rest of their lives.

7. Eat everything : Obviously not all at once. All you really need to do is remember these two simple sayings (1) variety is the spice of life and (2) all things in moderation. When you introduce new foods into your children's diet, bear in mind that their taste buds will continue to develop as they grow and it will usually take a child 5 -6 times trying a new food before they decide if they like it or not. By varying your child's diet as much as possible, it is more likely that they will eat in moderation since they will not have an obsessive desire for just one food. A varied diet will typically also be a more nutritious one since your children will be consuming a wider range of nutrients from different sources.

These 7 simple tips will set your child (and possibly you too) on their way to a life of happy eating.

It seems like every year when October rolls around, the news is filled with stories about childhood obesity and how Halloween candy is turning kids into either couch potatoes or imminent diabetics. As the father of twins I'm well aware of the potential sugar frenzy that comes with every kid's favorite holiday, but just because candy has no nutritional value whatsoever,doesn't mean it needs to be completely forbidden from your child's diet. So let's take a realistic look at Halloween.

First, and most importantly, Halloween only comes once a year. As much as some kids are looking to get as much candy as possible, most just want to dress up in a really cool costume and go around the neighborhood with their friends. We make sure we coordinate with the other parents when everyone is starting, and on what block, and where/when all the kids will meet. My kids have so much fun walking around and being with their friends that the candy they get is (almost) inconsequential.

Accept the fact that your kids are going to want to get as much candy as they can carry, and then have you carry it so they can get more. That's what makes Hallowen so much fun. Now just because they have 10 lbs of candy does not mean that they get to eat it all. If you allow your child to eat every single piece of candy they get, Halloween is not the problem, you are. Once all the trick or treating is over, what we do, is have our kids separate all their candy into 3 piles; what they like, don't like, and money (there's always someone who didn't buy enough candy and ends up giving out change). Once it's all separated, the candy they don't like I take into work for my co-workers to snack on, while the candy they like is bagged (and labeled so there's no fighting about who ate my last bag of M&Ms).

My son fortunately, is not a big candy eater, so being limited to 1 snack a day is no big deal. After ~1 week, he will forget about the candy all together (& I'll end up bringing that into work also). My daughter, however, loves chocolate, and is totally aware of how many Hersey Kisses, chocolate bars, M&Ms etc she has. The key with her is making sure that she understands she gets only 1 piece a day, and that it is not a substitute for the healthy foods that she still has to eat. So by the time Thanksgiving rolls around, all of her absolute favorite candy/chocolate is gone and the rest tends to find its way into work with me.

If your kids are used to eating healthy and nutritious meals, it's likely that they won't want to eat too much candy to begin with. Remember, having lots of fun getting the candy is one thing, eating it is something else, and as a parent you control (most) everything your children eat. So I guess the moral here is that dressing up for Halloween and getting candy is one of the most memorable parts of being a kid, so let them have fun, after all, it's only once a year.

All right, let's be realistic - as much as we all want our kids to eat what's healthy and nutritious, there are certain foods that attract kids like magnets. One of those universal kids foods is french fries.

Similar to pizza, french fries are one of the universal foods that all kids seem to love. Unfortunately, as parents, we're all aware of the high fat and salt content of this fast food favorite. Well worry no more. T-fal has made it possible for you to make your own crispy frech fries using only 1 spoonful of oil.

Imagine being able to let your kids have one of their favorite foods made at home, and much healthier than the take-out variety. By continuously circulating the potatoes, the ActiFry allows all surfaces to crisp without the need to fully submerge them in hot oil. In 35 minutes you can have up to 2.2 lbs of crispy french fries that contian only ~3% oil, versus the ~10% found in the fast food version. Also, since you make the fries yourself, you can also control the amount of salt.

In addition to the obvious health benefits, the T-Fal ActiFry has two bonus benefits as well.

First, since you can now prepare healthier french fries at home, you can use them as a suitable side dish with any of your children's other nutritious meals. Or, they can be used as an enticement to try newer dishes.

Second, since you're making the fries, that means that your kids get the chance to help. Now I'm not suggesting that you give them a knife and a potatoe and see what happens, but they can select different types of potatoes and see how each tastes different - and picl their favorite. Aside from making fries from white potatoes, you can also make (my favorite) sweet potato fries, for a diferent, and very nutritious side dish.

Thanks to T-Fal, you can take french fries off of your fast food junk list, and move it over to your list of good foods. Your kids will thank you for it.

I just read an article on Delish about some of the biggest Farmer's Markets in the country and it started me thinking about all their benefits.

Aside from supporting local farmers, the produce from a farmer's market will be fresher than anything you will typically purchase at a supermarket. Fresh fruit and vegetables always smell and taste better than frozen or canned. So although your kids may be reluctant to eat certain vegetables due to their texture and flavor (or lack of) when purchased from a supermarket, you may find brighter colors and crisper texture and more robust flavors will change their minds.

Another benefit of a farmer's market is that they present an opportunity to educate your children about where their food actually comes from. Even if your children go food shoppping with you, they might not make the connection between canned corn, corn on the cob, and farm fresh corn growing on a stalk. Especially in the late summer and autumn, when most fruit and vegetables are harvested your kids can see exactly where their favorite foods come from. Also, unlike supermarkets, some farm stands allow you to pick your own apples, peaches, berries and most other locally grown produce. So as it may be a chore to get your kids to behave as you browse the frozen food aisle for their favorite french toast sitcks, you'll have no trouble getting them out to pick their own fruit. As a matter of fact, the biggest challenge with our kids is getting them to stop after they've already picked twice as much as they'll eat. Of course this also presents another opportunity, for you and your kids to prepare home made pies. Remember, as far as kids are concerned, they're more likely to eat it if they helped to make it.

Your local farmer's market is not only a great place for fresh produce, but (depending on where you live) you can also get farm fresh eggs, pies, cheeses, sausages, or other farm fresh items.

So what if your local farmer's market isn't the biggest in the state (the vast majority won't be) you can always find some of the finest and freshest produce at a near-by farm stand. Not only will your kids enjoy going 'shopping' with you, but they'll love the taste so much, they won't just finish theiir vegetables, they're more likely to ask for more.

Just because your Hoilday table is typically full of more desserts than are necessary, that doesn't mean yuo can't offer a few healthy alternatives - and your guests probably won't even know they are healthy. Why not try thes:

Roasted Nuts

Nuts are heart healthy for two reasons, protein and unsaturated fat. The protein in nuts is high in the amino acid arginine that relaxes blood vessels. The unsaturated (good) fat in nuts also lowers blood cholesterol. Additionally, the unsaturated fats trigger a chemical reaction in your body that will cause you to digest food slower, which means you'll feel fuller longer (and less likely to have that second round of desserts).

Chocolate

As far as sweet indulgences go, a good quality chocolate (at least 70%) has several health benefits. High percent chocolate doesn't contain the milk fat of lesser quality chocolate. Also, dark chocolates are rich in a specific type of antioxidant called flavenoids, which have been shown to lower risk of heart disease, lung cancer, prostate cancer, asthma, and type 2 diabetes. Flavenoids also reduce the amount of cholesterol in your bloodstream, which can lead to hardening of the arteries (atherosclerosis).

Cranberries

The health benefits of cranberries are totally under appreciated. Like chocolate, cranberries also are high in flavenoids and provide the same health benefits. Additionally, cranberries have been shown to reduce cavity and plaque producing bacteria in the mouth. This means better breath and fewer cavities.

So instead of letting your kids reach for another chip full of dip, or another helping of sausage stuffing, try adding these healthy altertanives to theri plate.

Today, kids schedules are busier thatn ever: school, sports, homework, playdates, etc, etc, it's sometimes hard to find more than a few minutes to sit down and eat. This makes it even more important, as parents, to find the time to prepare healthy meals for our children, as often as possible.If you're not sure if it's worth the effort to prepare healthy meals for your kids, consider this;

* Childhood obesity rates have tripled in America since 1980
* 16% of all children aged 6 - 19 are obese
* 70% of obese adolescents will be obese as adults
* Obesity leads to increased risk of heart attack, stroke and early death

Naturally, there will be times when we're out with the kids all day, and the only opportunity for lunch is the nearest restaurant, but this doesn't mean all healthy eating must stop completely. In this situation, it's important to make the right choices so your child isn't consuming a day's worth of calories and fat in a single serving.

With this in mind, Children's Health magazine recently determined the 20 Worst Kid's Foods in America.

As the following dish demonstrates, just because it's made with turkey, doesn't mean it's good for you.

The Worst Kids burger is the Ruby Tuesday Kids Turkey Minis & Fries

873 calories
46 g fat
88 g carbohydrates

For comparison, these mini burgers have more calories than a Wendy's Baconator. The best thing you can do is avoid Ruby's burgers entirely. Chicken and broccoli, at just 201 calories, is best, but the chop steak plate is like eating a burger without the bun (not to mention all those excess calories), so eat this instead:

Chop Steak & Mashed Potatoes

403 calories
30 g fat
15 g carbohydrates

With summer finally here, and temperatures on the rise, the last thing parents want is to load up their kids with sugar, when what they really need is a cool refreshing drink. Make this easy lemonade yourself and you will not only regulate the amount of sugar (and artificial additives) your child consumes, but you can also adjust the flavor to their individual tastes.

Serve with a wooden skewer, fork or spoon to let your child eat the fruit after the lemonade is gone.

Believe it or not, bacon & eggs can be part of a healthy meal that kids will actually enjoy.

The key to making the meal healthy is the way in which the bacon and eggs are prepared. The egg is poached and microwaving the bacon will reduce the calories added from frying. Also, choose a salad mix that includes greens like spinach or romaine lettuce to increase nutrients and flavor (dark greens have more nutrients than paler greens).

Ingredients:
- 1 to 2 handfuls mixed salad greens
- 1 teaspoon chopped shallots or onions
- 2 strips of bacon
- 1 egg, poached
- 1 slice of French or Italian bread
- Oil and vinegar salad dressing
Directions:
1. Tear salad greens into bite-sized pieces. Arrange in a shallow
bowl.
2. Sprinkle with shallots or onions
3. Microwave (or fry in low-fat cooking spray) bacon strips until
done. Place strips on top of salad greens.
4. Toast bread slice with a touch of low-fat butter or olive oil.
Cut into small cubes. Sprinkle on top of salad.
5. Poach egg. Place on top of salad.
6. Drizzle dressing over salad and serve warm.

With all the conflicting nutrition information out there, it's easy to see why so many people get confused and can't answer these basic questions:

What is a Healthy Diet?

What exactly should I eat?

Antonio Valladares, a certified fitness trainer and nutritionist, rated New York City's 'best personal trainer' and featured in the New York Times, Sports Illustrated and a bunch of other magazines has created the Ultimate Healthy Eating Guide and Recipe Book that shows you the secrets for Healthy Cooking Made Ultra Simple for Busy People, including:

What to Eat
When to Eat
How Much to Eat
How to Simplify Shopping
How to Cook - even if you are super busy and you're not a fan of cooking
How to turn healthy recipes into delicious meals that reduce fat and help you lose weight

And it does NOT involve Dieting, Counting Calories, Low Carb or Low Fat Foods. The Healthy Urban Kitchen will show you:

* Over 100 Delicious and Nutritious Whole Food Recipes...
* Tips to Turn Recipes Into Healthy Meals that Burn Fat and Cause Automatic Weight Loss...
* A Simple, Step by Step System so You Don't Have to Worry About What Your Going to Eat Next!
* Real Foods that keep you Alert & Energized
* Guide to farmers Markets and Local Food Resourcs
* No Pills, Powders, Body Builder Supplements or Low Fat, Low Carb 'Diet' Foods...
* No Sugar, High Fructose Corn Syrup and Unhealthy 'Health' foods...
* 6 months of recipes from many different chefs...from sports chefs, natural food chefs, chefs who are real nutrition experts!
* Healthy Fats & Oils Guide so you can discover the best oils for different types of cooking!
* New ideas...new recipes...and new cooking tips every month...so you never get bored with your food!
* The simplest way to shop and cook with easy to follow instructions!!!

The Healthy Urban Kitchen provides an exact blueprint on how to cook, shop and eat for optimal health.

This dessert is a natural addition to any Fourth of July barbecue. It is also a healthy and nutritious dessert for any hot summer day. Your kids will like it so much they'll even start to make their own shapes after a while.

1. Clean and hull strawberries
2. Add a dollop of whipped cream cheese to the top of each strawberry
3. Sprinkle cream cheese with sugar for a touch of sweetness (optional)
4. Top each strawberry with a blueberry
5. Arrange 5 strawberries in star pattern on plate
6. Serve to kids and watch disappear

Once you hull the strawberries and whip the cream cheese, your kids can assemble the rest of the dessert themselves.

Recipe from Family Fun magazine - July/Aug 200

Healthy Food For Kids: Quick Recipes For Busy Parents

Quick Meals for Healthy Kids and Busy Parents: Wholesome Family Recipes in 30 Minutes or Less

The Soccer Moms' Cookbook: Healthy Meals And Snacks For Active Kids

Everyone loves pizza (even Pandas!), so why not make their favorite food healthy and nutritious by adding sauteed vegetables and a lean protein. Not only can the kids help to assemble the pizzas, but they can also use their imagination to arrange the vegetables into faces or designs. Remember, kids will be more willing to try foods they have helped to prepare and that appeals to their imagination. This quick recipe does it all (and introduces the tortilla into their culinary experience). You can also experiment with Whole Wheat tortillas, for a slightly different flavor (but be cautious not to introduce too many new things at once).

1/8 cup fresh or canned mushrooms, sliced
1/8 cup bell peppers, diced
1/4 onion
1/8 cup ham, diced
Non-fat cooking spray
1 large flour tortilla
2 tablespoons spaghetti sauce (i.e., Sneaky Spaghetti Sauce)
Sprinkle of low-fat mozzarella

1. Sauté vegetables and ham in a small pan with non-fat cooking
spray until soft.
2. Spray tortilla with non-fat cooking spray.
3. Cover tortilla with spaghetti sauce.
4. Top with ham and vegetable mix.
5. Sprinkle with mozzarella.
6. Bake at 350°F for about 5 minutes, or until cheese has melted
and tortilla becomes crispy.

Healthy Eating for Kids is not about making a single nutritious dish. It includes a selection of recipes that are not only healthy, but are highly imaginiative. The recipes are broken down into six different categories, including

Snacks
Drinks
Lunch at Home
Packed Lunches for School
Evening Meals at Home
Desserts

All recipes are designed to include the the vitamins, minerals, and nutrients that your child needs to stay healthy, strong, focused, and energetic. Not only are all of the recipes healthy and nutritious, but Get Healthy Eating for Kids also focuses on

Providing nutrients that are difficult to add to a child's diet
Making the recipes fast and easy for busy parents
Uses ingredients that most households have on hand
Encouraging your child to get involved with their own nutrition

It seem as though almost every day there's a story in the news about how the statistics for child obesity, child diabetes, and other illnesses relatied to poor nutrition are rising every year. The good thing is that as parents, we can do something about it by making nutrition an essential part of our children's meals. Fortunately, studies have also shown that children who learn the habits of good nutrition also tend to keep them throughout adulthood.