Kid Meals Good Enough for Adults
You may think your child knows how to eat all too well, but the truth is that in today’s modern society nothing could be further from the truth. In fact, most of us (even our young children) have lost some or all of our original wisdom of the body that guided us naturally to eat in a healthful way. Here are some practical guidelines for re-learning how, when, and where to eat.
BEGIN THE DAY WITH A BRAINY BREAKFAST
As mom said, breakfast is the most important meal of the day. Many kids don’t have an appetite for food when they first wake up, and many of us are in such a rush to get our families up and out for the day that we don’t have time for breakfast. Yet, once you understand everything breakfast can do for your child, you’ll never skip it again.
5 QUICK BRAINY BREAKFAST SUGGESTIONS:
1. High-fiber, high-protein, low sugar-added cereal with milk; fruit
2. Peanut butter and banana slices on a whole wheat English muffin, milk
3. Low-fat cheese melted on toast, a piece of fruit, yogurt
4. Low-fat cream cheese on a whole-grain bagel, orange juice
5. Fruit smoothie - your kids may even get up early for this one! Go to Dr. Bill’s special Schoolade™
A POWER PACKED LUNCH
A high calorie, high carbohydrate meal, such as pasta with a fat-laden sauce, is likely to diminish your child's academic performance after lunch. A high fat meal diminishes mental alertness by diverting blood from the brain to the stomach to help with digestion. Fewer carbohydrates and calories with more protein, on the other hand, make the eater more alert after lunch. Also, Encourage your child to skip dessert after lunch and to save his daily dessert treat for after dinner. Try a few of these healthy lunch ideas:
1.Tuna or turkey sandwich on whole wheat bread with lettuce, tomato, and a low fat mayonnaise made with canola oil
2.Peanut butter and spreadable fruit on a small whole grain tortilla or wrap - just roll it up for small hands to grasp easily.
3.Lunch bites - 2 to 3 slices of turkey cut into 4 pieces each, 3 to 4 small slices of low fat cheese, 4 to 8 whole grain crackers. The kids can “build” their own mini-sandwiches.
4.Chicken burrito - low fat mayonnaise made with canola oil, shredded chicken (from dinner last night), lettuce, tomato, low fat shredded cheese, put everything in the center of a whole grain tortilla and roll it up, folding in the ends.
Note: Try to always include a fresh fruit or naturally sweetened applesauce, a glass of milk or water, and some type of veggie they can eat with their hands (i.e. carrot or celery slices, jicama, cucumber slices, or bell pepper slices) and dipped in low fat ranch dressing (or other favorite low fat dressing).
You may think your child knows how to eat all too well, but the truth is that in today’s modern society nothing could be further from the truth. In fact, most of us (even our young children) have lost some or all of our original wisdom of the body that guided us naturally to eat in a healthful way. Here are some practical guidelines for re-learning how, when, and where to eat.
BEGIN THE DAY WITH A BRAINY BREAKFAST
As mom said, breakfast is the most important meal of the day. Many kids don’t have an appetite for food when they first wake up, and many of us are in such a rush to get our families up and out for the day that we don’t have time for breakfast. Yet, once you understand everything breakfast can do for your child, you’ll never skip it again.
5 QUICK BRAINY BREAKFAST SUGGESTIONS:
1. High-fiber, high-protein, low sugar-added cereal with milk; fruit
2. Peanut butter and banana slices on a whole wheat English muffin, milk
3. Low-fat cheese melted on toast, a piece of fruit, yogurt
4. Low-fat cream cheese on a whole-grain bagel, orange juice
5. Fruit smoothie - your kids may even get up early for this one! Go to Dr. Bill’s special Schoolade™
A POWER PACKED LUNCH
A high calorie, high carbohydrate meal, such as pasta with a fat-laden sauce, is likely to diminish your child's academic performance after lunch. A high fat meal diminishes mental alertness by diverting blood from the brain to the stomach to help with digestion. Fewer carbohydrates and calories with more protein, on the other hand, make the eater more alert after lunch. Also, Encourage your child to skip dessert after lunch and to save his daily dessert treat for after dinner. Try a few of these healthy lunch ideas:
1.Tuna or turkey sandwich on whole wheat bread with lettuce, tomato, and a low fat mayonnaise made with canola oil
2.Peanut butter and spreadable fruit on a small whole grain tortilla or wrap - just roll it up for small hands to grasp easily.
3.Lunch bites - 2 to 3 slices of turkey cut into 4 pieces each, 3 to 4 small slices of low fat cheese, 4 to 8 whole grain crackers. The kids can “build” their own mini-sandwiches.
4.Chicken burrito - low fat mayonnaise made with canola oil, shredded chicken (from dinner last night), lettuce, tomato, low fat shredded cheese, put everything in the center of a whole grain tortilla and roll it up, folding in the ends.
Note: Try to always include a fresh fruit or naturally sweetened applesauce, a glass of milk or water, and some type of veggie they can eat with their hands (i.e. carrot or celery slices, jicama, cucumber slices, or bell pepper slices) and dipped in low fat ranch dressing (or other favorite low fat dressing).
DR BILL'S SCHOOLADE™
If your home is like ours during morning rush hour, busy parents and sleepy kids, are not a recipe for a sit-down breakfast. Our solution is to let our kids drink their breakfast. Here’s a smoothie recipe we've been enjoying every school day for over six years. We call it “Schoolade.”
+ 3 cups low fat milk or soy beverage
+ 1½ cups yogurt
+ 1 banana
+ 1 cup frozen blueberries
+ ½ cup of several of your favorite frozen fruits (e.g. mango, pineapple, organic strawberries)
+ 4 tbsp. ground flaxseeds (for a grainy texture) or 2 tbsp. flax oil (for a silky texture)
+ 4 ounces tofu
+ 2 tbsp. peanut butter
+ 2 tbsp. wheat germ (optional)
+ cinnamon and nutmeg to taste
+ 2 servings of a chocolate or vanilla-flavored multi-nutrient supplement.
Serving suggestions: Combine all the ingredients, blend until smooth, serve immediately when it has a bubbly, milkshake consistency.
Nutritional breakdown: One average serving size for a child from age six to twelve would be 2½ cups (20 ounces). One serving would provide a perfect nutritional balance for a brainy breakfast: 500 calories, 30 percent fat (mostly healthy omega 3’s and monounsaturated fats), 20 percent protein, 50 percent complex carbohydrates, 8 grams of fiber, and 25 grams of protein. The above recipe makes around eight cups, just right for three school-age children or a family of three.
To introduce your child to smoothies and Schoolade breakfasts, start with a simple smoothie, like “Schoolade Quick.” Gradually add the other ingredients, such as flax oil or flaxseed meal (ground flax seeds), tofu, peanut butter, wheatgerm, and any other nutrient your child needs but won’t otherwise eat. Children usually love smoothies, and you can camouflage foods, like tofu, in a smoothie and your child won’t even know it’s there. Gradually add the other nutrients to shape your child’s tastes toward the full recipe. Experiment with the flax oil or flaxseed meal. Flax oil gives the smoothie a more silky consistency; flax seed meal a more grainy texture. (Flax seed meal is actually more nutritious since it contains not only the oil but fiber, protein, and other nutrients.) Gradually building the brainy breakfast Schoolade smoothie introduces the child to the concept of “drinking meals,” in addition to the contents of the smoothie.
If your home is like ours during morning rush hour, busy parents and sleepy kids, are not a recipe for a sit-down breakfast. Our solution is to let our kids drink their breakfast. Here’s a smoothie recipe we've been enjoying every school day for over six years. We call it “Schoolade.”
+ 3 cups low fat milk or soy beverage
+ 1½ cups yogurt
+ 1 banana
+ 1 cup frozen blueberries
+ ½ cup of several of your favorite frozen fruits (e.g. mango, pineapple, organic strawberries)
+ 4 tbsp. ground flaxseeds (for a grainy texture) or 2 tbsp. flax oil (for a silky texture)
+ 4 ounces tofu
+ 2 tbsp. peanut butter
+ 2 tbsp. wheat germ (optional)
+ cinnamon and nutmeg to taste
+ 2 servings of a chocolate or vanilla-flavored multi-nutrient supplement.
Serving suggestions: Combine all the ingredients, blend until smooth, serve immediately when it has a bubbly, milkshake consistency.
Nutritional breakdown: One average serving size for a child from age six to twelve would be 2½ cups (20 ounces). One serving would provide a perfect nutritional balance for a brainy breakfast: 500 calories, 30 percent fat (mostly healthy omega 3’s and monounsaturated fats), 20 percent protein, 50 percent complex carbohydrates, 8 grams of fiber, and 25 grams of protein. The above recipe makes around eight cups, just right for three school-age children or a family of three.
To introduce your child to smoothies and Schoolade breakfasts, start with a simple smoothie, like “Schoolade Quick.” Gradually add the other ingredients, such as flax oil or flaxseed meal (ground flax seeds), tofu, peanut butter, wheatgerm, and any other nutrient your child needs but won’t otherwise eat. Children usually love smoothies, and you can camouflage foods, like tofu, in a smoothie and your child won’t even know it’s there. Gradually add the other nutrients to shape your child’s tastes toward the full recipe. Experiment with the flax oil or flaxseed meal. Flax oil gives the smoothie a more silky consistency; flax seed meal a more grainy texture. (Flax seed meal is actually more nutritious since it contains not only the oil but fiber, protein, and other nutrients.) Gradually building the brainy breakfast Schoolade smoothie introduces the child to the concept of “drinking meals,” in addition to the contents of the smoothie.
LET'S TALK TURKEY!
Turkey is native to the United States and has been a staple at Thanksgiving Dinners for years. Turkey is a very good source of protein with the breast meat providing about 30 grams of protein in just one 4 ounce serving. Turkey is also a good source of selenium, niacin, and vitamin B6 as well as zinc and vitamin B12. Since turkey is particularly high in the amino acid tryptophan which is a building block of the brain compound serotonin, a sleep inducer; consuming turkey may help improve sleep quality.
Things to look for when choosing your Thanksgiving turkey:
· Hormone and antibiotic free turkeys are best since these substances are not naturally occurring and are often given to commercially raised animals to promote rapid weight gain and fight infections contracted by sick animals in tight quarters.
· Free-range turkeys are healthier because they are not confined in buildings with little space to move. These turkeys also do not experience the chronic exposure to sick animals and feces that non-free-range turkeys do.
· Vegetarian fed turkeys tend to contain fats that are much healthier for the human body. Grain-fed animals are more likely to eat feeds made of wheat, corn, oats, barley and soybeans; and can also contain preservatives or artificial ingredients. Commercially raised animals are usually given processed grains sprayed with pesticides and antibiotics to prevent infection and stimulate growth. Ingested pesticides are stored in the fatty tissue, flesh, and eggs of animals.
· Understand “All natural” labeling. According to the USDA, any poultry product can be labeled natural if “during processing, nothing synthetic is ever added to the meat, including preservatives, and the product is only minimally processed.” This definition does not address how the animal was raised or what it was fed.
Turkey is native to the United States and has been a staple at Thanksgiving Dinners for years. Turkey is a very good source of protein with the breast meat providing about 30 grams of protein in just one 4 ounce serving. Turkey is also a good source of selenium, niacin, and vitamin B6 as well as zinc and vitamin B12. Since turkey is particularly high in the amino acid tryptophan which is a building block of the brain compound serotonin, a sleep inducer; consuming turkey may help improve sleep quality.
Things to look for when choosing your Thanksgiving turkey:
· Hormone and antibiotic free turkeys are best since these substances are not naturally occurring and are often given to commercially raised animals to promote rapid weight gain and fight infections contracted by sick animals in tight quarters.
· Free-range turkeys are healthier because they are not confined in buildings with little space to move. These turkeys also do not experience the chronic exposure to sick animals and feces that non-free-range turkeys do.
· Vegetarian fed turkeys tend to contain fats that are much healthier for the human body. Grain-fed animals are more likely to eat feeds made of wheat, corn, oats, barley and soybeans; and can also contain preservatives or artificial ingredients. Commercially raised animals are usually given processed grains sprayed with pesticides and antibiotics to prevent infection and stimulate growth. Ingested pesticides are stored in the fatty tissue, flesh, and eggs of animals.
· Understand “All natural” labeling. According to the USDA, any poultry product can be labeled natural if “during processing, nothing synthetic is ever added to the meat, including preservatives, and the product is only minimally processed.” This definition does not address how the animal was raised or what it was fed.
WHAT'S IN YOUR CHILD'S DRINK
A L.E.A.N. INSPIRED SCHOOL LUNCH
LEAN ECONOMY
LET'S TALK TURKEY
BRAINY BREAKFAST
POWER PACKED LUNCH
DR BILL'S SCHOOLADE
A L.E.A.N. INSPIRED SCHOOL LUNCH
LEAN ECONOMY
LET'S TALK TURKEY
BRAINY BREAKFAST
POWER PACKED LUNCH
DR BILL'S SCHOOLADE
L.E.A.N. ECONOMY OR TIGHT BUDGET
You can afford to buy and eat healthy foods during tough times. Our desire to feed our family healthy foods is sometimes challenged by budgetary concerns over the cost of healthier foods. Here are some great tips on how you can streeeeeetch your dollar:
You can afford to buy and eat healthy foods during tough times. Our desire to feed our family healthy foods is sometimes challenged by budgetary concerns over the cost of healthier foods. Here are some great tips on how you can streeeeeetch your dollar:
Finally, when shopping, keep in mind that eating healthy leads to better health; better health leads to savings with fewer sick days and trips to the doctor.
A L.E.A.N. INSPIRED SCHOOL LUNCH
Do you have a child who doesn’t do so well at school in the afternoon? Maybe he’s lethargic, unable to pay attention, acting out, or getting poor grades. What are you feeding him for lunch? Just like a brainy breakfast fuels a child’s brain in the morning, a smart lunch will re-tune them for an active afternoon. Here are some helpful lunch menu tips:
Pack in the right protein. Protein foods high in an amino acid called tryptophan tend to slow the brain down, while those containing the amino acid tyrosine stimulate the brain. High tryptophan containing foods include poultry, sunflower seeds, dairy, eggs and bananas. High tyrosine containing foods include tuna, salmon, legumes, and soy.
Be careful of those carbs. Eating too many and/or the wrong types of carbohydrates can only enhance the sluggishness effects of tryptophan. It’s best to have more protein than carbs in the meal. Even eating the protein before the carbs can have an affect…feed the brain protein first to perk up the brain.
Encourage a light lunch. Heavy, high carb or fat meal is prone to reduce academic ability so offer a balance of complex carbohydrates, proteins and right fats. An example of a light, healthy lunch would be tuna salad on whole grain bread, with low-fat mayo, lettuce and tomato, and a piece of fruit.
Skip school lunches. Many school lunches offer fast food favorites, heavy, high carb, high fat meal choices along with high-caffeine sodas or other sugary drinks. This is sure to add to a child’s lethargy issues in the afternoon.
Here’s some other lunch bag favorites you’re kids are sure to enjoy, even for hours after lunch time:
- Homemade lentil soup with whole grain crackers and apple slices
- Veggie-Hummus wrap (whole grain tortilla, hummus, veggies of choice, lettuce and low fat cheese) and a piece
of fruit
- Chicken lettuce wraps (cooked diced chicken, plain yogurt, red grapes, sliced almonds) wrapped in romaine
lettuce leaves
- Nibble tray on the go-cut up favorite fruit and veggies and include favorite dips for each (ex. a yogurt dip for the
fruit and an avocado dip for the veggies)
- Almond butter with all-fruit jam, Agave, honey, or banana sandwich on whole grain bread with cucumber and bell
pepper strips on the side
- Mini pizza using whole grain pita or English muffin, tomato or pesto sauce, diced chicken and veggies topped
with low-fat cheese, and favorite piece of fruit
Fill your kids with these high-nutrient “grow smart” foods and see how their attention, behavior, academic, and sports performance changes for the better.
Do you have a child who doesn’t do so well at school in the afternoon? Maybe he’s lethargic, unable to pay attention, acting out, or getting poor grades. What are you feeding him for lunch? Just like a brainy breakfast fuels a child’s brain in the morning, a smart lunch will re-tune them for an active afternoon. Here are some helpful lunch menu tips:
Pack in the right protein. Protein foods high in an amino acid called tryptophan tend to slow the brain down, while those containing the amino acid tyrosine stimulate the brain. High tryptophan containing foods include poultry, sunflower seeds, dairy, eggs and bananas. High tyrosine containing foods include tuna, salmon, legumes, and soy.
Be careful of those carbs. Eating too many and/or the wrong types of carbohydrates can only enhance the sluggishness effects of tryptophan. It’s best to have more protein than carbs in the meal. Even eating the protein before the carbs can have an affect…feed the brain protein first to perk up the brain.
Encourage a light lunch. Heavy, high carb or fat meal is prone to reduce academic ability so offer a balance of complex carbohydrates, proteins and right fats. An example of a light, healthy lunch would be tuna salad on whole grain bread, with low-fat mayo, lettuce and tomato, and a piece of fruit.
Skip school lunches. Many school lunches offer fast food favorites, heavy, high carb, high fat meal choices along with high-caffeine sodas or other sugary drinks. This is sure to add to a child’s lethargy issues in the afternoon.
Here’s some other lunch bag favorites you’re kids are sure to enjoy, even for hours after lunch time:
- Homemade lentil soup with whole grain crackers and apple slices
- Veggie-Hummus wrap (whole grain tortilla, hummus, veggies of choice, lettuce and low fat cheese) and a piece
of fruit
- Chicken lettuce wraps (cooked diced chicken, plain yogurt, red grapes, sliced almonds) wrapped in romaine
lettuce leaves
- Nibble tray on the go-cut up favorite fruit and veggies and include favorite dips for each (ex. a yogurt dip for the
fruit and an avocado dip for the veggies)
- Almond butter with all-fruit jam, Agave, honey, or banana sandwich on whole grain bread with cucumber and bell
pepper strips on the side
- Mini pizza using whole grain pita or English muffin, tomato or pesto sauce, diced chicken and veggies topped
with low-fat cheese, and favorite piece of fruit
Fill your kids with these high-nutrient “grow smart” foods and see how their attention, behavior, academic, and sports performance changes for the better.
| • | Portion Control - Yes, portion control, not only can proper portions help you minimize overeating, it can save you money on uneaten food. One recent recent report said that we can waste up to 30% of our food because we cook too much and many times throw away what is left on our plates. But for those who tend to clear their over portioned plates...the savings may also include your health. |
| • | Fruits & Vegetables - Of course fresh is preferable, however, when not in season or on sale, many times fresh can be expensive. So consider frozen which has some good benefits. Flash-frozen fruits and vegetables retain many of their nutrients that are many times lost with fresh produce when it spends too much time on the shelf or in the truck on the way to your store. The other benefit is that frozen will not spoil. |
| • | Private Label or Store Brands - These are not you mother's private label products of the past, in many cases store brands are equal or better in quality than many of the national brands; in many cases, the national brands produce the store brands. And, for those who prefer organics, you'll now find many organic store brands. |
| • | Buy Local - There is a resurgence of farmers markets around the country, and most carry locally grown produce that is in season. Check around for a farmers market or produce stand in your area, you might find some great produce and prices. |
| • | Bulk Up - That's right, Costco, Sams & BJ's offer some great values...provided you don't get carried away. For fresh meat, poultry, and fish buying in bulk, individually wrapping portions, and placing them in your freezer is a great way to save. Also, many natural food stores offer some products such as oatmeal in bulk that are a better value than the same thing in a package. |
| • | Play the Game - First off, it always make sense to shop the ads and clip those coupons; but, that sometimes can be a time-consuming process. One way to make this easier and get the best of both worlds is the Grocery Game (www.grocerygame.com) where for a few dollars you can save a ton. They do the work for you by matching up a stores weekly specials with the coupons available in your Sunday newspaper, and the savings can be remarkable. Don't veer away from healthy just for the savings, if what you know is right to eat is not on sale, take the savings from non-food items and apply the difference to healthier foods. |
| • | Shop Online - But wait a minute, doesn't that cost money? Well yes, generally around $10, however, you may come out ahead by skipping the impulse purchases and by being able to shop the specials online when you may miss them in-store. In most cases you may also use your coupons without having to shuffle through them while you are shopping and you'll save on gas. |
| • | Value Protein - Protein does not always take the shape of meat, poultry or fish. Less costly alternatives are available in nuts, beans, tofu, peanut butter (watch out for peanut butters with hydrogenated oils in most national brands) and eggs. The old reliable PB&J sandwich is a great way for kids to get protein, just subsitute the "J" for the pure fruit alternative. |
WHAT'S IN YOUR CHILD'S DRINK
For kids, meals are not complete without a delicious beverage. Today some of the most popular beverages are conveniently packaged and easy to throw into our kid’s lunch or to grab out of the refrigerator after school. But what is really in these popular drinks?
Let’s take a look at some of the most popular beverages and learn a little more about why the ingredients matter for our kids’ health. Look for the list of drinks that are healthy alternatives and are just as convenient.
Isotonics (i.e. Gatorade) (8.5 tsp of sugar in a 20 oz bottle): Ingredients: Water, high fructose corn syrup* (glucose-fructose syrup), sucrose syrup, citric acid, natural flavor, salt, sodium citrate, monopotassium phosphate, modified food starch, glycerol ester of rosin, yellow 5.
Interesting Fact: ONE banana provides the same amount of electrolytes (potassium is an electrolyte) as 10.8 bottles of Gatorade!**
Banana = 6.75 tsp of natural sugar (fructose)
10.8 bottles of isotonic = 94.5 tsp of processed sugar (almost 2 cups!)
Sunny Delight (4 tsp of sugar in a 6.75 oz. bottle): Ingredients: Water, high fructose corn syrup* and 2% or less of each of the following: concentrated juices (orange, tangerine, apple, lime, grapefruit), citric acid, ascorbic acid (vitamin C), thiamin hydrochloride (vitamin B1), natural flavors, modified cornstarch, canola oil, sodium citrate, cellulose gum, acesulfame potassium, neotame, sodium hexametaphosphate, potassium sorbate and sodium benzoate to protect flavor, yellow #5, yellow #6.
Interesting Facts:
- Sunny Delight is manufactured by the multinational chemical and detergent firm Procter & Gamble (P&G).
- The Children’s Foundation, doctors and nutritionists speak out against Sunny Delight:
- "The fact that it's kept in the refrigerated section of the grocery store right along side the other juices makes you
think it's the real thing, unless you read the small print," says Kay Hollestelle, executive director of the Children's
Foundation.
- "There is nothing either sunny or delightful about a junk food dressed up as fruit juice," said Michael Jacobson of
CSPI, a scientists' group. "Sunny Delight is basically exorbitantly priced sugar water, with a tiny bit of fruit juice
and vitamins added. It's like orange soda without the bubbles."
* High fructose corn syrup is unlike natural sugars; because it does not trigger the release of the hormone leptin, part of the body’s natural system that creates the feeling of fullness and satisfaction. Those who have HFCS regularly in their diet are more likely to crave sugar and overeat.
** source: www.recommended.co.nz
Minute Maid Apple Juice (8 tsp of sugar 10 oz bottle): Ingredients: Pure filtered water, concentrated apple juice, less than 0.5% of vitamin C (ascorbic acid), calcium citrate, potassium phosphate.
Interesting facts:
- Children who drink more than 12 ounces a day are more likely to be overweight than other children.
- Children under 6 years old should not drink more than 4-6 ounces of juice per day
(American Academy of Pediatrics recommendation).
- Even 100% fruit juice is not as nutritious as the fruit itself, as it contains much needed fiber.
Glaceau Essential Vitamin Water (8 tsp of sugar in 20 oz bottle): Ingredients: Vapor distilled water, crystalline fructose, citric acid, natural flavor, calcium lactate, potassium, gum Arabic, ascorbic acid (vitamin C), electrolytes (calcium, magnesium, and potassium), gum ester, vitamin A, palmitate, vitamin E acetate, niacin (B3), pantothenic acid (B5), iron, cyanocobalamin (B12), beta carotene (for color), pyridoxine hydrochloride (B6), selenium.
Interesting facts:
- The amount of sugar in vitamin water offsets the benefits of the vitamins.
- Glaceau vitamin water only contains 15 - 40 calories less than the same size bottle of Coca-Cola.
- It is healthier to drink plain water and eat fruits and vegetables.
Pure Water (0 tsp of sugar): Ingredients: water.
Interesting facts:
- Our bodies are made up of 60% water.
- Our bodies use water to regulate our temperature, transport oxygen and nutrients to our cells, and assist in the
process of digestion, metabolism and elimination.
- Without water, our bodies can’t flush out waste and toxins.
- A sufficient water intake is needed to combat dehydration, which saps energy, causes fatigue and reduces
concentration.
- Not getting enough leads to dehydration; and this leads to a number of health problems, one of which can be
death.
- Absolutely any other fluids may be dehydrating and make your body need more water.
- Water is the only beverage that truly cleans your body. You wouldn’t wash a car with fruit juice or tea, would
you?
Make water fun for kids:
- Add frozen blueberries or strawberries
- Add a slice of lemon, lime or orange
- Make ice cubes out of 100% fruit juice and add one or two to a glass of water
- Place one blueberry or other berry in each compartment in an ice cube tray, fill with water and freeze. Place a
few in a glass of water and when they melt eat the berries as a treat.
- Have your child pick out their own special and fun cup or water bottle to drink from.
- Use crazy straws or other fun straws - for some reason we drink more water when we use a straw!?!
For kids, meals are not complete without a delicious beverage. Today some of the most popular beverages are conveniently packaged and easy to throw into our kid’s lunch or to grab out of the refrigerator after school. But what is really in these popular drinks?
Let’s take a look at some of the most popular beverages and learn a little more about why the ingredients matter for our kids’ health. Look for the list of drinks that are healthy alternatives and are just as convenient.
Isotonics (i.e. Gatorade) (8.5 tsp of sugar in a 20 oz bottle): Ingredients: Water, high fructose corn syrup* (glucose-fructose syrup), sucrose syrup, citric acid, natural flavor, salt, sodium citrate, monopotassium phosphate, modified food starch, glycerol ester of rosin, yellow 5.
Interesting Fact: ONE banana provides the same amount of electrolytes (potassium is an electrolyte) as 10.8 bottles of Gatorade!**
Banana = 6.75 tsp of natural sugar (fructose)
10.8 bottles of isotonic = 94.5 tsp of processed sugar (almost 2 cups!)
Sunny Delight (4 tsp of sugar in a 6.75 oz. bottle): Ingredients: Water, high fructose corn syrup* and 2% or less of each of the following: concentrated juices (orange, tangerine, apple, lime, grapefruit), citric acid, ascorbic acid (vitamin C), thiamin hydrochloride (vitamin B1), natural flavors, modified cornstarch, canola oil, sodium citrate, cellulose gum, acesulfame potassium, neotame, sodium hexametaphosphate, potassium sorbate and sodium benzoate to protect flavor, yellow #5, yellow #6.
Interesting Facts:
- Sunny Delight is manufactured by the multinational chemical and detergent firm Procter & Gamble (P&G).
- The Children’s Foundation, doctors and nutritionists speak out against Sunny Delight:
- "The fact that it's kept in the refrigerated section of the grocery store right along side the other juices makes you
think it's the real thing, unless you read the small print," says Kay Hollestelle, executive director of the Children's
Foundation.
- "There is nothing either sunny or delightful about a junk food dressed up as fruit juice," said Michael Jacobson of
CSPI, a scientists' group. "Sunny Delight is basically exorbitantly priced sugar water, with a tiny bit of fruit juice
and vitamins added. It's like orange soda without the bubbles."
* High fructose corn syrup is unlike natural sugars; because it does not trigger the release of the hormone leptin, part of the body’s natural system that creates the feeling of fullness and satisfaction. Those who have HFCS regularly in their diet are more likely to crave sugar and overeat.
** source: www.recommended.co.nz
Minute Maid Apple Juice (8 tsp of sugar 10 oz bottle): Ingredients: Pure filtered water, concentrated apple juice, less than 0.5% of vitamin C (ascorbic acid), calcium citrate, potassium phosphate.
Interesting facts:
- Children who drink more than 12 ounces a day are more likely to be overweight than other children.
- Children under 6 years old should not drink more than 4-6 ounces of juice per day
(American Academy of Pediatrics recommendation).
- Even 100% fruit juice is not as nutritious as the fruit itself, as it contains much needed fiber.
Glaceau Essential Vitamin Water (8 tsp of sugar in 20 oz bottle): Ingredients: Vapor distilled water, crystalline fructose, citric acid, natural flavor, calcium lactate, potassium, gum Arabic, ascorbic acid (vitamin C), electrolytes (calcium, magnesium, and potassium), gum ester, vitamin A, palmitate, vitamin E acetate, niacin (B3), pantothenic acid (B5), iron, cyanocobalamin (B12), beta carotene (for color), pyridoxine hydrochloride (B6), selenium.
Interesting facts:
- The amount of sugar in vitamin water offsets the benefits of the vitamins.
- Glaceau vitamin water only contains 15 - 40 calories less than the same size bottle of Coca-Cola.
- It is healthier to drink plain water and eat fruits and vegetables.
Pure Water (0 tsp of sugar): Ingredients: water.
Interesting facts:
- Our bodies are made up of 60% water.
- Our bodies use water to regulate our temperature, transport oxygen and nutrients to our cells, and assist in the
process of digestion, metabolism and elimination.
- Without water, our bodies can’t flush out waste and toxins.
- A sufficient water intake is needed to combat dehydration, which saps energy, causes fatigue and reduces
concentration.
- Not getting enough leads to dehydration; and this leads to a number of health problems, one of which can be
death.
- Absolutely any other fluids may be dehydrating and make your body need more water.
- Water is the only beverage that truly cleans your body. You wouldn’t wash a car with fruit juice or tea, would
you?
Make water fun for kids:
- Add frozen blueberries or strawberries
- Add a slice of lemon, lime or orange
- Make ice cubes out of 100% fruit juice and add one or two to a glass of water
- Place one blueberry or other berry in each compartment in an ice cube tray, fill with water and freeze. Place a
few in a glass of water and when they melt eat the berries as a treat.
- Have your child pick out their own special and fun cup or water bottle to drink from.
- Use crazy straws or other fun straws - for some reason we drink more water when we use a straw!?!
| Instead of: | Try: | For: |
| Sour Cream | Plain Yogurt (equal amount) | - Topping on a baked potato or soup - Enhancing Mexican Food |
| Mayonnaise | Plain Yogurt (equal amount) Avocado, Hummus, or Pesto |
- Tuna, egg or chicken salad - Sandwich spread |
| Bottled Salad Dressing |
A combination of: - Extra Virgin Olive Oil - Apple cider or balsamic vinegar - Choice of herbs/spices like oregano, basil, thyme, rosemary and tarragon |
Salad dressing |
| Rice | Quinoa, Kashi or Couscous | A side dish |
| Oil | - Applesauce (equal amount) - Broth |
- Baked goods - Sautéing |
| Granulated Sugar (1 cup) |
¾ cup honey and reduce liquid in recipe by ¼ cup |
|
| Buttermilk (1 cup) | - 1 cup milk mixed with 1 tbsp white or apple cider vinegar, or lemon juice (let stand 5 minutes) - 3/4 cup of plain yogurt and 1/4 cup of milk - 1 cup plain yogurt (for baking) |
|
| Wine | - Apple juice or cider - ¼ cup vinegar, ¼ cup water & 1 tbsp sugar |
- Cooking - Marinating |
And just in time for Easter, here are a few suggestions on how you can use up all those hard-boiled eggs:
| • | Slice and place them in a tuna or chicken sandwich |
| • | Deviled eggs |
| • | Egg salad |
| • | Add to homemade dressing (recipe above) to add creaminess and thickness |
| • | Chop eggs and mix with fesh parsley and chives. Use as a topping for roasted or steamed asparagus |
| • | As a garnish ofr soup (like asparagus, potato and dill soup or broccoli soup) |
| • | Potato salad |
| • | Add as a topping for a green salad |
SIMPLE SUBSTITUTIONS FOR SPRING
Have you ever wanted to make your favorite recipe and find you don’t have all of the ingredients? Here are some healthy substitutions you can use in a pinch.
Have you ever wanted to make your favorite recipe and find you don’t have all of the ingredients? Here are some healthy substitutions you can use in a pinch.
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