Parent’s Role in the Obesity Epidemic
If you’re a parent, it’s important that you buy nutritious foods, cook wisely and offer up healthy choices, but what you say to your kids also matters. Telling them “you can’t drink soda or eat cookies” seems to have the exact opposite effect. According to a recent study published in the Journal of Pediatrics, girls whose parents restricted their food gained more weight than those who did not — especially those who already struggled with self control. Remember: restricting food in any manner (either by severely limiting portions or not allowing it altogether) will just make the food more attractive. Try to find a middle ground and have open communication.

School Lunches Are Scoring Higher
Does your child eat lunch at the school cafeteria? Then you’d be happy to know the recently released State of the School Nutrition report showed that school lunches are getting better grades. More than one-third of the school districts surveyed offer locally grown produce, and 91% of the districts serve salads or have salad bars. Meatless options have increased by 12% over the past two years, and about one in 10 districts don’t allow peanuts at school to help reduce allergy risks. Curious about more healthy lunch initiatives? The New York Times also had a great piece reviewing some of the government programs and other initiatives that are gaining steam.

Some Food “Allergies” Are Normal
Speaking of allergies, according to a Denmark study, it’s normal for young kids to be more sensitive to foods like milk, eggs and peanuts. They may show some physical reactions when eating them, but they may not actually be allergic to them. If you have suspicions, proper testing is essential. You don’t want to eliminate foods or entire food groups from your kid’s diet on just some anecdotal evidence — the sensitivity could pass with time.

Saving the “Fat Princess”
This “Let Them Eat Cake” Playstation game has players trying to save their princess — a.k.a. the “fat princess” — who’s been captured and, as punishment, forced to eat tons of cake. You have to call upon your entire army to carry her out since she’s so heavy. I’ve read some reviews of the game, and some folks find the premise funny. I just don’t see any humor in it. What sort of message is this sending? That it’s a punishment to be obese? That it’s funny to need an army to carry you? This is definitely a game I won’t be adding to my son’s collection.

Kids with Big Palates
Ever think your kid would chow down on a roasted broccoli with garlic pizza? What about steamed clams? This Miami Herald article examines how some parents get their kids to eat more “grown up” dishes. Did you know that studies show that one predictor of your future diet is what you ate at age 2? If you don’t continue to offer up a new food even after one or two rejections, you’re giving up too soon. Studies show that you need to expose a child to something new eight to 12 times before they accept it.

Kids should get 25% of their daily calories from snacks, so these mini-meals should be full of vitamins and minerals to help them grow. But the question is: what’s a healthy snack that your kid will want to eat?

What Your Kids’ Snacks Need
Snacks should have some nutritional value. Your kids might ask for cookies, chips, donuts and candy, but they’re typically high in fat, sugar or both and offer little in the good-for-you department. Instead, choose foods that have around 150 calories and contain some fiber, calcium, iron or vitamins like A and C.

Most people, including kids, don’t get enough fiber, which has many benefits, including making you feel full and keeping your digestive tract healthy. Your kids of all ages need calcium for healthy bones and teeth. Iron is a key component of red blood cells and one of our most common deficiencies — lacking iron can lead to fatigue and affect your attention span, which isn’t helpful when you’re trying to learn.

During School
It’s tough to find time for a snack during the 4 minutes between classes, but it’s important to do so. If your child gets to school around 7 a.m. and their lunch is late in the day, she will get so hungry that all she’ll think about is food. Take a minute to pack a banana or an apple or put grapes, strawberries or raisins in a small resealable baggie or plastic container. Yogurts, string cheese, dried fruit, natural popcorn, granola bars and homemade trail mixes are also quick snacks that tuck into backpacks easily — and don’t make much mess.

After-School Treats
Typically, schools serve lunch around noon and dinner at home isn’t until 6 or 7 p.m. It’s definitely time for a snack around 3 or 4 p.m. Here are some more creative ideas to try when you have a little more time to prepare:

• Greek yogurt, 1 tablespoon of honey, 1/4 cup blueberries
• A slice of angel food cake topped with fresh berries
• An apple dipped in 2 tablespoons of natural peanut butter
• 1/2 whole-wheat pita with hummus and sliced cucumbers
• Hard-boiled egg with sliced veggies like tomatoes, radishes or cucumbers on the side
• 1/2 cup pretzels dipped in 2 tablespoons of low-fat cream cheese
• Edamame (baby soy beans)
• A handful of almonds and dates: stuff 1 almond into each pitted date
• 1 cup of homemade popcorn: try these tips for lighter flavor add-ins
• 1 cup of cereal with 1% or skim milk
• Turkey or ham roll ups: 1 slice lean deli meat rolled with 1 slice reduced fat American cheese

As I’ve learned from my own kids, children love to dip! Slice up some veggies, pretzels or baked chips and make your own dip:

• Hummus
• Salsa
• Ranch Dressing
• Guacamole

And if you need something simple for a pinch, a sweet, juicy piece of fruit works wonders — like a fresh peach or orange slices. (That picture is of my daughter noshing on one of her favorite summer fruits.)

More snack recipes to try:
• Homemade Fruity Ice Pops
• Smoothies
• Rainbow Fruit Skewers
• Cheesy Popcorn
• Date Bar Cookies
• Raspberry Fool
• Honey Whole Wheat Pretzel Sticks
• Zucchini Snack Pizzas

More Ideas?
Check out more recipes I featured in an earlier post here.

Sports Nutrition Basics
The specific nutrient needs of athletes varies tremendously from person to person, but there are some general things to keep in mind:

Food is fuel
Athletes should eat throughout the day to keep energy levels high — aim to eat something every 3 to 4 hours.

Breakfast is a must
This first meal gets the metabolism going and sets up energy levels for the rest of the day. For many student athletes, breakfast is the one meal that they have control over. Always have something, even if it’s just a granola bar on the bus or a piece of fruit on the way into class (yes, you do have time for that).

Get all those major nutrients
The body uses carbohydrates and fat for energy and protein for healthy and strong muscles; get a balance of all 3 every day.

Stay hydrated
What you drink is as important as what you eat — not getting enough fluid can lead to fatigue and injury (just like not getting enough food can, too). Read our tips for getting fluids from more than just water.

Pre-Workout Foods
Before a workout, practice or game, make sure that you’ve eaten something that will give you energy but is light enough to digest before your activity begins (otherwise it will slow you down). The key nutrient here is healthy carbohydrates, which offer quickly digestible energy. Here are some simple snacks that can be thrown into a gym bag or backpack — munch on them 1 to 2 hours before exercise.

• A piece of fresh fruit (apples, bananas and oranges travel well)
• Granola bar* (see note below)
• A few handfuls of dry whole-grain cereal
• 1/2 bagel or handful of pretzels

Post-Workout Foods
When you’re done exercising, the body needs a combo of carbohydrates to replenish energy stores and protein to help tired muscles recover. For best results, eat these foods in within 30 to 60 minutes after activity. Alternatively, if you’re a soccer mom (or dad!), try bringing this along to share with the team post-game and skip the run to the ice cream or hot dog stand.

• Chocolate milk (get handy boxes — no refrigeration required!)
• Trail mix of nuts, dried, fruit and cereal or pretzels
• 1/2 peanut butter and jelly OR a turkey and cheese sandwich
• Meal of lean protein, whole grains and veggies such as grilled chicken or fish, brown rice and steamed broccoli

*For more info on the differences between all the food “bars” out there, read our previous posts on snack, energy and breakfast bars.

Note: For an even-steven comparison, we stuck to plain flavors to get the best sense of the big three: crust, sauce and cheese.

Kashi Thin Crust Margherita Pizza
Rating: 4
Nutrition Info: 260 calories; 9 grams of fat (per 1/3 pizza)
Kashi’s frozen line boasts some tricked-out pies (The Caribbean Carnival, for instance, has mango and plantain chunks). This classic version, with a simple cheese-and-tomato topping, hits the spot just fine. Tracy and I both gave a thumbs-up on the sauce’s pronounced herb flavor, an improvement on the blandness of most frozen options. The thin crust gets nice and crispy and even retains its crunch after reheating leftovers. As a meal, the serving is a little light, so we added a salad to round things out.
The Dietitian Says: “This one is the highest in fiber at 4 grams and comes with numerous whole grains, including ones you may have never heard of like triticale.” -Toby

Lean Cuisine Margherita Pizza Wood Fire Style
Rating: 3
Nutrition Info: 340 calories; 7 grams of fat (per 1 single-serving pizza)
Microwave pizza can often be a little, well, soggy. Lean Cuisine’s “wood fire style” pizzas try to make up for that. This one did score points for a crust that got crispy on the bottom, yet remained pleasantly chewy around the outside. The sauce, however, had a packaged taste. The dough also lacked flavor — a sprinkle of fresh herbs would have helped. It was a good-sized portion; with a sliced apple, the pizza made a super-quick lunch.
The Dietitian Says: “This was the highest calorie option, but it was also the lowest in sodium — about 35% lower! Overall, the quality of ingredients aren’t impressive — no whole grains and some sweeteners and additives.” – Dana

Amy’s Cheese Pizza
Rating: 4.5
Nutrition Info: 290 calories; 12 grams of fat (per 1/3 pizza)
This one tasted the most like homemade. The crust was chewy, and the sauce had a fresh tomato flavor. When we pulled it out the box, we worried about the sparse cheese covering. As it cooked, however, the flecks melted and spread into an even, toasty layer. Bonus: no I-ate-too-much-grease feeling when finished.
The Dietitian Says: “This is the organic choice from the bunch. A cool fact about the cheese: it’s made without animal renins (a cheese-making enzyme from the intestines), so this a good choice for dairy-eating vegetarians.” – Toby

Newman’s Own Four Cheese Thin & Crispy Pizza
Rating: 3.5
Nutrition Info: 300 calories; 13 grams of fat (per 1/3 pizza)
When a frozen pizza calls itself “four cheese,” it sets some high expectations. This one delivered. It had a dense layer of grated cheese across the top, but there was so much melty goodness that we could hardly taste the tomato sauce.
The Dietitian Says: “Similar to the Amy’s brand, I could pronounce all this pizza’s ingredients, which is always a good sign. But don’t be fooled by that ‘multigrain’ crust. That’s not the same as whole grain.” – Dana
* This pizza is shown above.

For Special Diets
I have an aunt in Chicago who has a gluten intolerance, which can be a real bummer when you want some authentic, Chicago-style pie. When we go out, she orders an individual pizza with a gluten-free crust for herself. Lucky for her, there are also some gluten-free frozen pizzas in supermarkets. Tracy and I sampled Amy’s Rice Crust Cheese Pizza and were pleasantly surprised. No cardboard here! The crust did get pretty burnt (next time, we won’t cook it as long as the package says) and wasn’t quite the same as regular wheat crust. The sauce’s fresh tomato taste came through, however, and made this a solid choice.

As for vegan pizzas, you’ve got two options: soy “cheeze” or no cheese. I sometimes purchase a cheese-less pizza — one that comes with just the crust and sauce — and add my own cheese. Then, I can control the quantity or drizzle on my faves.

Doctoring Up Your Packaged Pies
Just because we opted for plain cheese pizzas doesn’t mean you can’t experiment. I often add extra sliced veggies — peppers, onions, artichoke hearts, whatever — before the pizza goes in the oven. They add color and freshness, and the extra toppings give the pizza a fiber boost (making it more filling!) without too many extra calories or fat. Fruit is another fun add-on, as are lean meats such as diced chicken breast. Feeling adventurous? Try canned tuna on a roasted veggie pie.

Karen Ostergren is Healthy Eats’ intern and a recent graduate of the University of Missouri. She recently relocated to New York to pursue her journalism career and continue her quest for foods that are healthy, quick and tasty.

TELL US: Do you ever turn to frozen pizza? What’s your favorite?

1) Spinach & Other Leafy Greens
Green leafy veggies — spinach, kale, arugula, romaine lettuce and Swiss chard — are packed with vitamins A, C, calcium, iron and many disease-battling phytochemicals. According to a recent study, men and women who chow down on 3 servings of these vegetables daily show better long-term mental acuity than those with a single serving or less (a serving is 1 cup raw or 1/2 cup cooked). Their healthier brains functioned as well as someone 5 years younger!

GET SOME: Salads and sandwiches are easy options. Wilt handfuls into pasta or rice dishes or add them to an omelet. For a simple side, saute hardy greens like kale and chard with olive oil, salt, pepper and squeeze of lemon juice.

2) Eggs
Eggs are a top source for good-for-you protein and their yolks contain some iron and heart-friendly omega-3 fats. They also sport two powerful antioxidants: lutein, which benefits eyesight (something you might need after staring at a computer), and choline, which plays an important role in your brain’s development, nerve transmission and memory.

GET SOME: Make a quiche or frittata for dinner or grab a hard-boiled egg as an evening snack — it’ll satisfy any late-night urges and the extra protein will make you feel fuller longer.

3) Salmon
There aren’t too many things wrong with salmon. It’s tasty, low in mercury, often a sustainable choice and high in protein and omega-3 fats. Those fats, especially “DHA” (the kind found in fish), are vital for boosting brain development, improving function and decreasing inflammation.

GET SOME: To keep it simple, grill or roast salmon and add it to a salad (a double brain whammy with the leafy greens). Or get more adventurous with salmon burgers or breaded and baked fish sticks.

4) Berries
Take your pick — raspberries, blueberries, strawberries and even cherries. Some research supports a connection between berries’ antioxidants and improving short-term memory (a must-have in college during exam time). There’s nothing conclusive yet, but taking advantage won’t hurt — especially while they’re in season now.

GET SOME: Skip the chips and nibble on these when you’re up late working. Drop a handful of berries into oatmeal, cold cereal, yogurt, smoothies and salads for a smart start.

5) Oatmeal
Breakfast is a very important meal; without the fuel it provides, your brain and metabolism can’t get going and you’ll feel sluggish all day. Oatmeal is a quick pick, easily flavored and filled with whole grains. The healthy carbohydrates from oatmeal (and other whole grains) are our brain’s primary energy source – plain and simple, no carbs equals no brainpower!

GET SOME: Doctor up plain instant oatmeal with fruit, maple syrup or honey. Or make a large batch the night before and store in the fridge — a quick zap in the microwave and it’s ready!

6) Broccoli
Women who eat more cruciferous veggies — like broccoli and cauliflower — show slower mental decline as the years tick by, according to research. Better still, they are full of fiber and vitamins C and E.

GET SOME: Raw with some low-fat dip or hummus is easy. Try steaming or stir-frying to bring out the flavor; the quick cooking, meanwhile, preserves the nutrients. For a sweet, nutty flavor, roast pieces in a 400-degree oven.

Brain Zappers to Avoid
High-fat packaged snacks, fried foods and other calorie-laden choices (late-night pizza run, anyone?) are tempting, but these foods will only fill you up (too much) and slow you down. You’ll feel sleepy, especially if you indulge towards the end of the day. In fact, a new study suggests that fatty foods can bog down your short-term memory — no good if you’re in the middle of exams or a big project.

Whole-Grain Goodies
Whole grains are a good source of fiber that will keep you fuller, longer. Packaged chips and cookies, not surprisingly, have no whole grains and higher amounts of calories, sugar and unhealthy fats. If you’re in the mood for something crunchy, choose whole-grain pretzels, crackers or a dry cereal.

Hunger-Fighting Healthy Fats
Just like higher-fiber foods, snacks with healthy fats take longer to digest so they keep you satisfied. Dry roasted nuts like almonds, walnuts, and cashews are the way to go. “Honey roasted”? Skip it — they’re sweetened with sugar and have more calories. Peanut butter crackers can be okay but be mindful of your munching. You may only need to eat half the package to satisfy yourself (save the rest for tomorrow).

Granola Bars
Most every vending machine has some kind of granola bar as the “healthy” go-to. Pick ones without chocolate or candy pieces to keep the sugar and calories on the lower end. I always look for Nature Valley bars myself.

Dried Fruit
Need sweets? Dried fruit is a way to dull that sweet-tooth ache. Often you’ll find packs of real dried fruit like raisins or cranberries that are mixed with nuts or seeds (like in a trail mix). If you’re counting calories, remember to read the nutrition label closely — sometimes a packet might have two servings.

Sip Smart
If you’re hitting up the drink machine too, think calorie-free choices. (The only exception might be the occasional 100% fruit juice.) Opt for water or seltzer over sugary sodas, energy drinks and iced teas or lemonades. Diet beverages are also an option but they do contain artificial sweeteners; only reply on them occasionally.

The Future of Vending
Offices, schools, highway rest stops, airports and many more places are overrun with vending machines, and they’re getting more and more high-tech. Nowadays many machines are refrigerated and offer fresher foods like fruit, yogurt, single-serving soups and other small meals. I used to work at a school where students could get freshly made sandwiches and fruit salad from their student lounge vending machine — not a bad option if the kids might otherwise stick to chips and a soda that day and skip a healthy lunch.

Speak Up
What if your local snack machine doesn’t carry healthier choices? Ask them to! Contact the food service manager (a phone number is often listed on the machine or ask your facilities manager). They may be able to change out some of the options on the next delivery. Stoneyfield Farm has a good Vending Machine Makeover Guide to help you get a petition going to upgrade your snack machine choices.

TELL US: What’s your vending machine snack of choice?

Here are some tips for packing a lunch that will tease your kids’ taste buds.

What Goes Into a Well-Balanced Lunch?
Nothing too difficult or tasteless, I promise! Teaching kids to eat 3 balanced meals with 2 or 3 small, healthy snacks every day is important to start at a young age. Ideally, your kid’s daily meals should contain a whole-grain carbohydrate, a lean protein and veggies. Whole grains (e.g. whole-wheat bread, whole-wheat pasta and brown rice) offer fiber to help regulate a healthy digestive system. Protein (e.g. skinless chicken, beef, pork, fish and eggs) helps build up body tissues and muscles; protein also contains iron, an important mineral for your blood. Add in some cheese or a glass of milk and you cover the calcium needed for growing bones.

Every bite your kid takes should be packed with nutrients — that’s where the veggies come in. Are you convinced your kid hates ALL veggies? Many of my younger clients (I’m a child obesity counselor, too) wrinkle their noses when I even mention vegetables, but I always find at least one or two that they “sort of” like. Make sure those veggies your kid likes are on their plate every day and keep offering a variety of new options, too. You’ll be surprised when one day they give the new stuff a try. I’ve also discovered that many kids get their “yuck veggies!” attitude from parents, who may also unknowingly wrinkle their nose at certain produce, too. Remember, parents and caregivers are role models!

Plan the Meals Together
Don’t tell your kid what he has to eat. Talk to him about what he likes (yes, communication!). Your kid may want a pear instead of an apple or celery instead of carrots. And don’t just serve the foods plain. Offer options — they may be more likely to eat those fruits and veggies if they have some nut butter or ranch dressing to dip it in (ask!). Kids are more likely to want a healthy, packed lunch — and actually eat it — if they’re part of the planning and packing process.

Lunches to Go
Sandwiches and wraps are quick lunches that are easy to pack — they’re easy to pack with good flavor, too. Use a tablespoon of condiments like mustard, light mayo, ketchup or just leave the sandwich plain. Of course, make sure you pack anything perishable safely. Check out these lunch-packing tips for that.

For drinks, water is always the winner — for extra flavor, just throw a slice of lemon or lime in the bottle. For a sweeter choice, add in a 4 or 6-ounce 100% fruit juice. If the meal doesn’t already include dairy foods like cheese or yogurt, low-fat milk is another option. For a once-or-twice-a-week treat, my son gets a reduced-fat chocolate milk. Big no’s: sodas, juice-flavored drinks, packaged iced teas, lemonades or other highly-sweetened, bottled beverages.

Here are some more simple ideas that my younger clients love:
• PB & J on whole-wheat bread, a fresh fruit, 1 cup of low-fat milk
• Ham or turkey and 1 slice of low-fat cheese on whole wheat bread, topped with lettuce and tomato (optional: 1 tablespoon of the kids’ favorite condiment)
• Cheese sandwich with 2 slices of cheese and tomato slices
• Grilled chicken wrap with lettuce, tomato and 1 tablespoon of ranch dressing
• Hummus on pita with sliced cucumbers and tomatoes on the side
• Vegetable sushi rolls

As for my son’s beloved chicken wrap, it’s a simple mix that we throw together, cut in half and split:
1 8-inch tortilla
4 ounces grilled chicken (even leftovers from the night before work)
1/2 cup shredded lettuce
1 tablespoon ranch dressing

Lunch at Home
When eating at home, there’s more of a chance for versatility. Whip up a lightened-up batch of faves like mac and cheese and chicken fingers (please, not the boxed or packaged frozen stuff!). If you’re time-starved on weeknights, set aside time on the weekend to cook up 2 or 3 easy lunches and freeze them in single portions. Label each lunch and let your child choose their own “frozen lunch” every day.

Here are some more lunch ideas to try:
• Mamma’s Mac and Cheese
• Chicken Burgers
• Crispy Chicken Fingers
• Crispy Fish Fingers
• Pizza with Fresh Tomatoes and Basil
• Sloppy Joes
• Rosemary Vegetable Kabobs
• Buffalo Chicken Wrap
• Vegetable Noodle Soup
• Fruit Salad
• Brown Rice Crispy Treats

TELL US: What’s your kid’s favorite yummy (but still healthy) lunch choice?

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