When trying to help your family eat healthier, like anything else in life, the best place to start is at the beginning. The first meal of the day is also the most important because without it our bodies aren’t fueled and ready for what the day may bring.
By starting out healthy you’re paving the way for more healthy meals throughout the day as well. Even if you, or your other family members, are prone to grab a high calorie snack or fast food style lunch, you’ll be one step ahead by eating a healthy breakfast. Just remember, skipping breakfast is one of the worst things you can do for your health. Instead of omitting breakfast or filling up on sugary foods each morning, try some of these ideas for a healthy breakfast menu in your household each and every day of the week.
1. Bagels – Low-fat cream cheese or your favorite natural fruit spread make bagels a quick breakfast when you’re pressed for time. You can even take them with you if necessary, but beware eating them in the car might be a little messy depending on the toppings you choose.
2. Smoothies – Blend your favorite fruits with a bit of low-fat milk or yogurt and drink your breakfast in the car or on the bus. The possibilities are endless as far as flavors go. You can even add some of your favorite vegetables to help get in the recommended 5 servings per day.
3. Non-Fat Yogurt – With fruit or without fruit, yogurt is a great addition to just about any breakfast. It’s full of calcium and fat free yogurt can actually work as a substitute for higher fat content foods such as mayo and cream cheese.
4. Fresh Fruit – Mix it up in a salad. Cut it up in your cereal, or eat your favorite kind by itself. Fruit is great no matter how you eat it. For those who like cottage cheese, mixing it with your favorite fruit is a great breakfast option that doesn’t take forever to prepare.
5. Cold Cereals – Whole grain cereals are what you want here. Skip the sugary coated kid cereals. The benefits include a healthier heart and decreased risk for diabetes, among many others.
6. Oatmeal – There’s nothing quite like a piping hot bowl of oatmeal on a cold winter day to get you started on the right foot. Top with your favorite fruit and enjoy!
7. Whole Wheat Peanut Butter Toast – Peanut butter is a great source of protein and the whole wheat is a healthier option than white toast. Most kids love peanut butter and will jump at the chance to eat it for breakfast instead of with jelly for lunch.
8. Omelets or Scrambled Eggs – Eggs are a great source of protein and mixing them with your favorite veggies or peppers give them a boost compared to just eating them plain or worse, frying them. Sprinkle with a bit of cheese for added appeal to little ones.
9. Granola – Granola is a great source of fiber and other essential vitamins. Be careful though some granola can be very high in fat. Eat in moderation and you’ll be just fine.
10. Muffins – Muffins are great because they can be made ahead of time saving lots of hectic mornings from become even more rushed. Mix fruits or vegetables in the batter and you’ll not only receive the grain from the muffin but your fruit and veggies too.
Start your family out right each and every morning with a healthy breakfast. It’s the most important, but it can also be the healthiest without a lot of hassle or time. Enjoy the variety that the options above, along with others give you.
To purchase my Healthy Family Eating book, please click on this link: Healthy Snack and Meal Ideas For Your Family Ebook
Showing posts with label meal ideas. Show all posts
Showing posts with label meal ideas. Show all posts
Wednesday, May 6, 2009
Tuesday, May 5, 2009
Healthy Eating Starts before Birth
Did you know that your preference for some foods could very well have started before you were even born? According to various studies over the years, babies develop the senses of taste and smell during the second trimester of their mother’s pregnancy. It’s also been shown that babies have a distinct preference for sweet things and can even tell the difference between certain flavors of food as it passes through the amniotic fluid that surrounds them during the time inside the mother’s womb.
Some might even go so far as to say that children develop their eating habits from the moment of conception, which may or may not be true, but it sure wouldn’t hurt to assume that what mama eats baby will too. So, here are some foods expectant mothers should be sure to include in their meal plan.
Fruits & Veggies – It’s no secret than many kids develop a bad taste in their mouth (pun intended) when it comes to eating fruits and especially vegetables. While a lot of the problem lies in the texture of these foods, if you want a better shot at having kids who actually enjoy them, eat lots of them during pregnancy.
Iron Rich Foods – Iron is a necessity for pregnant women. Most associate iron with red meats, but even if you’re a vegetarian, you can find iron in foods such as:
• Salmon
• Eggs
• Dried Fruits
• Tofu
• Dark Green Vegetables
• Grains
Calcium – We all know calcium is vital for healthy bones, teeth and skin. When you’re pregnant, you not only need this for yourself, but your little one as well. Great sources of calcium include:
• Low Fat Milk
• Pasteurized Cheeses and Yogurt (avoid raw or fresh cheeses during pregnancy)
• Almonds
• Spinach
• Kale
• Calcium Enriched Orange Juice
Folic Acids – Foods rich in folate or folic acid are what will help your child’s brain and spine develop correctly. It’s actually recommended that all women of child bearing age get plenty of these. Many doctors will prescribe a prenatal vitamin with folic acid just to avoid the possibility of neural tube defects that can cause things like spina bifida in the unborn baby. Some foods that supply this much needed nutrient are:
• Leafy veggies
• Poultry
• Nuts
• Grapes
• Oranges
• Beans and peas
• Whole wheat foods
Water – Water is extremely important to a healthy pregnancy. As a mom, you need more water to help you deal with the extra blood your body needs to make. Not to mention, it helps avoid dehydration which is not a good thing for you and can be even worse on your baby if it’s too bad. Many kids don’t like water and if you get him or her used to it before birth you might be able to stop that issue before it ever starts.
Whether you believe babies know what they like and dislike when it comes to food before they are born or not, you can’t argue how well the mother takes care of herself while pregnant has a direct effect on a child’s development. Although food cravings of pregnant women can range from what those of us who aren’t expecting would call simply gross to disgustingly sweet, it’s extremely important for an expectant mother to maintain a healthy diet for the sake of herself and her unborn child.
If you’re expecting a baby now, want to give your future children the best possible start, or know someone who is, it’s important to eat healthy in order for your children to do the same.
To purchase my Healthy Family Eating book, please click on this link: Healthy Snack and Meal Ideas For Your Family Ebook
Some might even go so far as to say that children develop their eating habits from the moment of conception, which may or may not be true, but it sure wouldn’t hurt to assume that what mama eats baby will too. So, here are some foods expectant mothers should be sure to include in their meal plan.
Fruits & Veggies – It’s no secret than many kids develop a bad taste in their mouth (pun intended) when it comes to eating fruits and especially vegetables. While a lot of the problem lies in the texture of these foods, if you want a better shot at having kids who actually enjoy them, eat lots of them during pregnancy.
Iron Rich Foods – Iron is a necessity for pregnant women. Most associate iron with red meats, but even if you’re a vegetarian, you can find iron in foods such as:
• Salmon
• Eggs
• Dried Fruits
• Tofu
• Dark Green Vegetables
• Grains
Calcium – We all know calcium is vital for healthy bones, teeth and skin. When you’re pregnant, you not only need this for yourself, but your little one as well. Great sources of calcium include:
• Low Fat Milk
• Pasteurized Cheeses and Yogurt (avoid raw or fresh cheeses during pregnancy)
• Almonds
• Spinach
• Kale
• Calcium Enriched Orange Juice
Folic Acids – Foods rich in folate or folic acid are what will help your child’s brain and spine develop correctly. It’s actually recommended that all women of child bearing age get plenty of these. Many doctors will prescribe a prenatal vitamin with folic acid just to avoid the possibility of neural tube defects that can cause things like spina bifida in the unborn baby. Some foods that supply this much needed nutrient are:
• Leafy veggies
• Poultry
• Nuts
• Grapes
• Oranges
• Beans and peas
• Whole wheat foods
Water – Water is extremely important to a healthy pregnancy. As a mom, you need more water to help you deal with the extra blood your body needs to make. Not to mention, it helps avoid dehydration which is not a good thing for you and can be even worse on your baby if it’s too bad. Many kids don’t like water and if you get him or her used to it before birth you might be able to stop that issue before it ever starts.
Whether you believe babies know what they like and dislike when it comes to food before they are born or not, you can’t argue how well the mother takes care of herself while pregnant has a direct effect on a child’s development. Although food cravings of pregnant women can range from what those of us who aren’t expecting would call simply gross to disgustingly sweet, it’s extremely important for an expectant mother to maintain a healthy diet for the sake of herself and her unborn child.
If you’re expecting a baby now, want to give your future children the best possible start, or know someone who is, it’s important to eat healthy in order for your children to do the same.
To purchase my Healthy Family Eating book, please click on this link: Healthy Snack and Meal Ideas For Your Family Ebook
Wednesday, April 29, 2009
Getting Kids to Eat Their Veggies Doesn’t Have to Be a Chore
Ok, let’s face it mom, if you’re child does not like vegetables, your home is probably not the happiest place when dinner time rolls around. Whether it’s because your child refuses to eat them or you are trying everything to think of to get him or her to, the veggie battle can no doubt be a harsh fought one.
The outcome, no matter which side of the fence you’re on is not a good one. If you win, your kid feels horrible because you just made them eat the nastiest thing ever. If the child wins, you feel awful because you know they are not getting the nutrients they need for optimal health. Not to mention, you know eating habits are set early so the odds that your child will ever really like vegetables probably isn’t all that great either way. They’ll have bad memories associated with these foods due to mom making them eat them or they’ll just avoid them altogether because they still taste gross when they grow up.
Seems like a never ending battle doesn’t it? Fear not, there is a way (quite a few actually) to get your kids to eat their veggies without begetting nightmares once they are adults or without making you feel like a rotten mom. Read on for tips to help you give your children the vegetables their growing bodies need – even if they don’t know it.
• Eat Your Own – With kids, especially young ones it really is “Monkey See, Monkey Do.” If your children see you eating and enjoying (or at least pretending to enjoy) your vegetables, they will be more open to doing the same.
• Make The Child a Part of It All – Let your kids help you cook meals. Even little ones can help out in the kitchen in one way or another. If you get them involved in your meal preparation, they will come to love the kitchen and the time they have with you. Seeing how something is made also helps some kids realize peas are nothing more than any other bean.
• Let ‘Em Play – Let’s face it, if it’s boring to look at kids probably won’t like it. Have a little fun and play. Create cute faces with your vegetables on a paper plate and let your kids “play” with their food by switching the veggies around to come up with some funny faces of their own.
• Crunchy vs Soft – Many times, it’s not the vegetable the child doesn’t like, but instead the consistency. Some kids don’t like the crunchiness of raw veggies and others can’t stand the feel of mushy peas and carrots. If you’ve been offering your child a cooked version of vegetables, try serving them raw and vice versa. That could be all it takes.
• Dippers – There’s just something about dipping our food that seems to make them taste better. Kids especially love it. Think French fries and ketchup. They just taste better with a little topping of some sort. Offer your child raw veggies with a ranch or other dipping sauce.
• Bottoms Up – Some children, who normally refuse to eat their veggies, don’t have a problem drinking them, especially in the form of smoothies. Try blending up a variety of fruits and veggies in a daily basis to give your little munchkins.
• Hide & Seek – Some parents don’t like this idea, but if you’ve got a child who simply refuses to eat their vegetables all of the time, trying hiding them in things like muffins, sauces and more. They’ll never know it’s in there!
• No Separate Meals – It’s easy to resort to feeding your little ones the foods they will eat just to make sure they are eating something. This gives them the idea they don’t have to eat what the rest of the family eats because mom or dad will give them what they want instead. Make the same meal for everyone. The only exceptions should be if your child is on a special diet due to allergies or other health related issues.
• Don’t Force It – If you’ve heard the term “Choose your battles wisely,” you’ll soon realize it very well could have been thought up by a parent. Don’t force your child to eat their vegetables. Using some of the tips above will help to avoid the battles.
The last tip is one we all parents know very well. Consistency is needed by children in every part of their life and healthy eating is no exception, so keep trying. Sometimes a battle with kids and vegetable eating can be tiring and stressful, making it easy to give up. Yes, kids can be stubborn, but eventually they will come around and in the long run they might even thank you for sticking to your guns on this issue. Even if they don’t utter those two little words, their body and health will.
To purchase my Healthy Family Eating book, please click on this link: Healthy Snack and Meal Ideas For Your Family Ebook
The outcome, no matter which side of the fence you’re on is not a good one. If you win, your kid feels horrible because you just made them eat the nastiest thing ever. If the child wins, you feel awful because you know they are not getting the nutrients they need for optimal health. Not to mention, you know eating habits are set early so the odds that your child will ever really like vegetables probably isn’t all that great either way. They’ll have bad memories associated with these foods due to mom making them eat them or they’ll just avoid them altogether because they still taste gross when they grow up.
Seems like a never ending battle doesn’t it? Fear not, there is a way (quite a few actually) to get your kids to eat their veggies without begetting nightmares once they are adults or without making you feel like a rotten mom. Read on for tips to help you give your children the vegetables their growing bodies need – even if they don’t know it.
• Eat Your Own – With kids, especially young ones it really is “Monkey See, Monkey Do.” If your children see you eating and enjoying (or at least pretending to enjoy) your vegetables, they will be more open to doing the same.
• Make The Child a Part of It All – Let your kids help you cook meals. Even little ones can help out in the kitchen in one way or another. If you get them involved in your meal preparation, they will come to love the kitchen and the time they have with you. Seeing how something is made also helps some kids realize peas are nothing more than any other bean.
• Let ‘Em Play – Let’s face it, if it’s boring to look at kids probably won’t like it. Have a little fun and play. Create cute faces with your vegetables on a paper plate and let your kids “play” with their food by switching the veggies around to come up with some funny faces of their own.
• Crunchy vs Soft – Many times, it’s not the vegetable the child doesn’t like, but instead the consistency. Some kids don’t like the crunchiness of raw veggies and others can’t stand the feel of mushy peas and carrots. If you’ve been offering your child a cooked version of vegetables, try serving them raw and vice versa. That could be all it takes.
• Dippers – There’s just something about dipping our food that seems to make them taste better. Kids especially love it. Think French fries and ketchup. They just taste better with a little topping of some sort. Offer your child raw veggies with a ranch or other dipping sauce.
• Bottoms Up – Some children, who normally refuse to eat their veggies, don’t have a problem drinking them, especially in the form of smoothies. Try blending up a variety of fruits and veggies in a daily basis to give your little munchkins.
• Hide & Seek – Some parents don’t like this idea, but if you’ve got a child who simply refuses to eat their vegetables all of the time, trying hiding them in things like muffins, sauces and more. They’ll never know it’s in there!
• No Separate Meals – It’s easy to resort to feeding your little ones the foods they will eat just to make sure they are eating something. This gives them the idea they don’t have to eat what the rest of the family eats because mom or dad will give them what they want instead. Make the same meal for everyone. The only exceptions should be if your child is on a special diet due to allergies or other health related issues.
• Don’t Force It – If you’ve heard the term “Choose your battles wisely,” you’ll soon realize it very well could have been thought up by a parent. Don’t force your child to eat their vegetables. Using some of the tips above will help to avoid the battles.
The last tip is one we all parents know very well. Consistency is needed by children in every part of their life and healthy eating is no exception, so keep trying. Sometimes a battle with kids and vegetable eating can be tiring and stressful, making it easy to give up. Yes, kids can be stubborn, but eventually they will come around and in the long run they might even thank you for sticking to your guns on this issue. Even if they don’t utter those two little words, their body and health will.
To purchase my Healthy Family Eating book, please click on this link: Healthy Snack and Meal Ideas For Your Family Ebook
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