For the Kids:
• Chocolate-Covered Banana Pops
• Crispy Rice Squares
• Triple Chocolate Cookies

For the Kids at Heart:
• Chocolate-Covered Strawberries
• Chocolate-Hazelnut Smooches
• Gluten-Free Linzer Heart Cookies
• Cherry Almond Chocolate Clusters

More Valentine’s Day Ideas:
• Aphrodisiacs: 5 Foods for Romance
• A Lighter Valentine’s Day Menu
• Fall in Love With Chocolate

The Nutrition Lowdown
A half cup of ready-to-eat, packaged pudding contains 100 calories, 17 grams sugar and 1 gram fat. The calories in the dry mix vary depending on the type of milk you add — using reduced fat milk (or 2%) comes out to around the same as the ready-to-eat container. Homemade pudding may contain a few more calories, but it doesn’t have the laundry list of added chemicals, preservatives and colorings that most packaged puddings or mixes do.

The Ingredients
You can make a slimmed-down chocolate pudding in about 10 minutes — talk about a speedy dessert! No need for fancy equipment, and your kids can help out, too. Many traditional recipes call for heavy cream and lots of butter. Trade that for whole milk and only 1 to 2 tablespoons of butter can help skim off some calories and lower the artery-clogging fat. If you’re looking to create a vegan pudding, try silken tofu in place of milk.

Unsweetened cocoa powder gives chocolate pudding its rich flavor, but you’ll need to add some sugar for that yummy sweetness. Vanilla or almond extra give it an extra zing without adding many calories.

Sure, plain pudding is good, but why not sprinkle it with dark chocolate shavings or add a dollop of whipped cream? To control portions, serve pudding in ramekins or champagne glasses. Add fruits like strawberries or blueberries to it, too. In the summer, you can place pudding mix in popsicle molds and pop in the freezer for a cool treat.

Make It Yourself
Below, Dana shared her chocolate pudding recipe (which is originally her grandmother’s). She makes a large batch, which can be stored in the fridge for up to 1 week.

Nonnie’s Chocolate Pudding
Serves: 4

2 cups whole milk
1 tablespoon unsalted butter
5 tablespoons sugar
2 tablespoons unsweetened cocoa powder
2 tablespoons cornstarch
2 tablespoons water
1 teaspoon pure vanilla or almond extract

In a medium saucepan, combine milk and butter. Heat over medium-low heat, stirring gently to melt butter. In a small bowl, combine sugar, cocoa and cornstarch — add water and mix to create a paste. Add paste into milk mixture and whisk well to combine. Raise heat to medium and cook, stirring with a wooden spoon until thick and bubbly, about 5 minutes. Remove from heat and stir in extract. Transfer to a bowl or 4 ramekins and cover with plastic wrap (make sure the plastic is touching the pudding to prevent a skin from forming). Refrigerate for at least 4 hours.

Nutrition Info (per 1/2 cup serving):
Calories: 152
Total Fat: 4 grams
Saturated Fat: 2 grams
Total Carbohydrate: 27 grams
Protein: 4 grams
Sodium: 340 milligrams
Cholesterol: 12 milligrams
Fiber: 1 gram

More recipes to try:
• Tyler’s Chocolate Pudding
• Ghostly Pumpkin Pudding
• Easy Healthy Microwave Vanilla Pudding

More Make-Your-Own Tips:
• Make Your Own Salsa
• Make Your Own Gravy
• Make Your Own Stock

Recipes to try:
• Homemade Halloween Pops
• Halloween Boo-Scotti
• Vampire Blood Drink
• Ghostly Pumpkin Pudding (shown above)
• Spooky Edible Eyeballs
• Halloween Brain Dip

Nutrition Guidelines
Your toddler should eat a variety of foods, just in smaller portions than what you might eat. Young children have smaller stomachs and can’t hold nearly as much food as adults, so feeding them three small meals and two to three snacks daily is key. You don’t want to overdo it. Here are some daily serving sizes to keep in mind:

• Milk and yogurt: 2 cups
• Meat, fish, poultry, peanut butter, beans: 2 ounces
• Veggies: 1 cup
• Fruits: 1 cup
• Grains: 3 servings (a typical serving of rice and pasta is a half cup)
• Fats and Oils: 3 teaspoons

Besides sticking to those portion sizes, it’s also important that your toddler go outside and run around for at least 30 to 60 minutes a day. No doubt you’re tired after a long day of work and want to collapse in front of the TV, but you need to muster up the energy for some playtime.

You’ll find more info about your toddler’s needs at the USDA site.

Foods to Avoid
Even though your baby is growing up, you still need to be mindful of possible choking hazards and food allergies. I still halve grapes for my 4-year-old daughter and my 2-year-old daughter gets them quartered. There are several hazardous foods; here are some to be mindful of:

• Hot dogs: take the skin off and cut it into teeny pieces
• Peanut butter: it can stick in their throat, so make sure to wash it down with some milk or water.
• Popcorn
• Hard candies and lollipops
• Large chunks of fruits or veggies: make sure to slice into very small pieces
• Nuts

If your family has a history of a particular food allergy, avoid that food until your child is two or three years old (make sure your toddler tries the questionable food when a doctor is present). Foods that often cause allergic reactions include:

• Eggs
• Peanuts and tree nuts (i.e. macadamia nuts)
• Shellfish
• Milk
• Wheat
• Soy

Sometimes allergies will show up during the toddler years. So be mindful of any food reactions (hives, trouble breathing, itching) and see a doctor for proper testing if you suspect your child may be allergic.

A Typical Day
So all that’s good to know, but how does that translate to every day? To get a better sense, here is what my youngest daughter might eat throughout a day:

Breakfast (7:30 am):
1 scrambled egg made with non-stick cooking spray
1 slice of raisin bread with 1 pat of unsalted butter
3/4 cup of skim milk

Snack #1 (10:30 am):
A peach

Lunch (12:30 pm):
1/2 cup spaghetti
1/4 cup meat sauce
A few broccoli floret’s chopped
Glass of water

Snack #2 (3:00 pm):
4-ounce kids’ yogurt
A small handful of animal crackers
2 tablespoons of raisins

Dinner (5:30 pm):
1 chicken drumstick
1/4 cup Israeli couscous
Sliced cucumbers
A cup of water

Snack #3 (7:30 pm):
3/4 cup skim milk with 2 teaspoons chocolate syrup
1/4 cup unsalted pretzels and 1 tablespoon of cream cheese for dipping

In all my research, I’ve come across some good books about picking the right foods for kid. One of my favorite authors is Ellyn Satter. I highly recommend these books by her:

• Child of Mine: Feeding with Love and Good Sense
• How to Get Your Kid to Eat: But Not Too Much
• Secrets of Feeding a Healthy Family: Orchestrating and Enjoying the Family Meal

Coming Soon: I’m sure some have questions on how much juice you should let your toddler should drink or what to do if they won’t eat their veggies. Stay tuned for more posts covering those specifics.

Read More:
• Make Your Own Baby Food
• Packing A Healthy School Lunch

Get the recipe »

[Photo: Redsie / Recipezaar]

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.

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?

Get the recipe »