Choosy Kids in the Kitchen

In honor of #kidstakeoverthekitchen day, some of our Choosy Kids staff have shared favorite recipes from their childhood. It allowed us to take a trip down memory lane, and even give our parents a call to get the recipe! If there is a recipe from your childhood that you love, and you don't have it written down, put it in a cookbook because it may become a favorite of your child's and will forever be in their recipe book to share for generations!

Brianna Robins: Banana Bread

2 cups flour
1 cup sugar
1 stick of butter
1/2 tsp salt
1 teaspoon of baking soda
3 rotten bananas
 2 eggs

Melt the butter and add the sugar along with the eggs (already beaten). Then add the dry ingredients with butter, eggs, sugar, and bananas. Cook at 350 degrees for about 45-60 minutes. Insert toothpick, once the toothpick is dry, voila!

Christine - The Choosy Mommy's Meatballs 

1 pound ground beef
1/2 cup dry bread crumbs
1/4 cup milk
1/2 teaspoon salt
1/2 teaspoon Worcestershire sauce
1/4 teaspoon pepper
1 small onion, chopped (about 1/4 cup)
1 egg

Heat oven to 400 degrees. Mix all ingredients. Shape into 20 1 1/2 inch meatballs. Place in rectangular pan, 13x9x2 inches. Bake 20-25 minutes or until no longer pink inside.

4+ servings.

The Choosy Mommy tip: I put my meatballs into the microwave for 5 minutes prior to the oven. This helps to keep them in ball form and helps with the cooking process.

Paige Powers: Chicken, Broccoli and Rice Casserole

I actually had to call my mom and discuss what some of my favorite recipes were as a child. She said all I ever wanted to eat was cheesy potatoes. She also said she was pretty basic and made the same things every week for the most part: a meat, a vegetable, and a carb. She did point out one recipe that I liked and here it is:

2 boxes Uncle Ben's Broccoli Rice Au Gratin
1/2 cup celery (optional)
1/2 cup onion (optional)
Side note: She never put either in when I was young because I hated both of those veggies, especially onions, haha!
1 can chicken broth
1 can cream of chicken soup
2-3 chicken breasts
1 bag frozen broccoli

Cook Uncle Ben's rice per directions on the box
Cook chicken how you prefer (boiling works) and cut up into small pieces
Mix all of the ingredients together
Bake 1 hour at 350 degrees!

Pretty simple recipe, but it was one of my sister and I's favorite recipes!

Marianne Jenkins: Cheese Lasagna

As a kid, my siblings and I always enjoyed watching our parents cook, and as we got older, there are a few recipes that are still family favorites! Below is a lasagna that puts a spin on traditional sauce-lasagna.

1 bag of flour
1 1/2 jar of cheese sauce
2 1/2 cups water (for noodles)
4 cups of shredded mozzarella cheese
Seasonings of your choice (we always used salt, Italian seasoning and black pepper)
Vegetable oil or butter

Heat oven to 350 degrees. In a large bowl mix even amounts of flour and water (we never mixed all the ingredients at once, instead we did small batches of dough at a time, this helped to ensure we didn't make too many noodles) until the mixture is in a dough form. Add seasonings and knead. Then place flour on counter (to avoid dough from sticking), and lay the dough out. With a rolling pin, flatten the dough to be a desired thickness of noodle. Cut even strips.

Bring water to a boil in a large deep pan and place the strips into the boiling water (we always did a handful of noodles at a time). Use oil or butter to help noodles from sticking to the bottom of the pan. Once noodles float (around 3-5 minutes), carefully bring them out and put them in strainer. Once all noodles are done (this process of making small amounts of dough, flattening, cutting, and boiling can take around 15-25 minutes), begin assembling the lasagna.

Using a large glass rectangular pan, place a thin layer of cheese sauce at the bottom to ensure the noodles don't stick. Then begin the lasagna by placing one layer of noodles, followed by  thin layer of cheeses sauce, and a thin layer of mozzarella cheese. Continue this until you have layered the lasagna to the top of the pan.  Bake 10-15 minutes or until sides of the top layer are crisp.

10+ servings.
Tip: To make it a healthy Choosy plate, be sure to serve with fresh veggies or a salad.


Do you have a favorite childhood recipe? Is it written down for your children? And remember to check out this month's free song download from Choosy Kids called My Choosy Plate!

Serving Size vs Portion Size: Do You Know the Difference?

By: Dr. Linda Carson, CEO, Choosy Kids

Healthy eating includes making choices. In recent years, making decisions about how much is on our plate, at home or especially in a restaurant, has become increasingly more difficult. This is because the new normal for portions consumed has become increasingly larger. Sometimes meals served to one person to eat is enough for two or more people! Even how we talk about these issues has changed over the years. It can be confusing because serving size and portion size mean two different things, yet they are often used interchangeably as if they are the same.

Serving Size

A serving size is the amount of food or beverage listed on a product’s Nutrition Facts label. A healthy serving size is the measured amount of food recommended by health agencies or allied health professionals, and so the amount is determined.

Portion Size

A portion size is how much I decide to eat for a meal or a snack, therefore the amount can vary. Sometimes food or beverage is sold as a single package (or portion) yet it contains several servings. Some meals could actually meet or exceed a whole day’s worth of recommended calories, fat, sodium, or sugar. When eating out, buffet style eating is the most challenging for keeping portion sizes under control.

Choose My Plate

If you have children or work with them, a great resource for learning about healthy eating, food groups, activity sheets, kid-friendly recipes, and tips for picky eaters is ChooseMyPlate.gov. The Choose My Plate image is becoming increasingly more popular as a tool to remind us of how foods should distributed on our plate.

For an inexpensive way to reinforce this at home, download the image of the plate, print, cut, and tape it to the under-side of a clear plastic plate and cup. This way your child (why not the entire family) can see how foods are recommended to be distributed on your plate at meal time.

Here is another concept to consider: the Choose My Plate image is a proportion plate suggesting to us how the various food groups should be on our plate in proportion to each other. While this visual is a very important and helpful reminder, we could still eat portions piled high that stay inside the proportion lines.

Child Size

Parents of young children often question how much is the recommended serving size for their preschool child?

Serve child-sized portions and let the child ask for more if still hungry. A general rule of thumb is that a serving size is about 1 tablespoon of food for each year of age up to five years. So using a tablespoon as your serving spoon can really help. As your young child grows, you can use a measuring cup for your server. Four tablespoons equal a quarter cup. Research shows young children can regulate their food intake even better when they dole out their own portion right into their own dish. So provide your child with either a tablespoon and count out the servings based on the child’s age or with older children use the ¼ cup measuring cup as the “serving spoon.”

The child’s age, gender and activity level determine the exact amounts needed. To have fun with music and nutrition, listen to the song, What’s On My Choosy Plate.

Another important nutrition concept is “division of labor” at mealtime. There are strategies for parents to help guide our youngest children into being empowered to be more in charge of their eating behaviors, or division of responsibility.

Choosing nutritious foods and keeping portion sizes sensible will help keep your family at a healthy weight. Using simple rule of thumb guidelines will be a great place to start.

  

How have you guided your child’s eating behaviors? Share your tricks or tips.

About the Author: Linda Carson, Ed. D, is the founder and CEO of Choosy Kids, LLC, and the Ware Distinguished Professor Emerita at West Virginia University. An award winning, nationally recognized expert, Dr. Carson has devoted her career to promoting healthy preferences for young children and the adults who make decisions on their behalf. Click here to learn more about Linda.

In 2016, Let’s Go With 5, 2, 1, 0

By: Dr. Linda Carson

When I was in college I had a professor of early childhood who lectured that “children grow predictably, but their development depends.” In other words, growth (or maturation) will unfold inevitably, but development depends on life experiences. This is a very powerful statement worth reflecting on by adults. Healthy child development depends on the living and learning environments that are created and nurtured by grownups. It is awe-inspiring to be reminded that child development actually depends on the many decisions made on behalf of children by parents, grandparents, teachers, or other significant adults in the life of a young person. We are literally responsible for helping a child develop preferences, resiliency, decision-making, self esteem, social skills, respect for others, healthy habits, and the list goes on and on.

The relationship that parents share with their children has lifelong impact. Studies show that the benefits of sustained parental involvement affect all areas of a child's life, including health, academic progress, and life choices. More “family time” is associated with fewer high-risk behaviors such as substance abuse and delinquency, and lower rates of depression, eating disorders, and antisocial behavior. Other studies have shown that family rituals and traditions are associated with positive mental health outcomes.

So I’d like to suggest a healthy family ritual for 2016 that can impact the quality of life for all family members and have impact for years to come. Let’s embrace the 5, 2, 1, 0 campaign advocated by American Academy of Pediatrics and the Head Start National Center on Early Childhood Health and Wellness. The 5, 2, 1, 0 messages encourage:

• 5 or more fruits and veggies a day: A diet (meals and snacks) rich in fruits and veggies is associated with lower rates of chronic disease and may help prevent weight gain
• 2 hours or less screen time per day: Screen time promotes sedentary behavior, attention problems, and takes away from important and influential family time
• 1 hour or more of physical activity daily: Move more! Children and adults will experience health benefits by increasing and enjoying physical activity each day.
• 0 sugary beverages: Consumption of soda pop, fruit drinks, sports and energy drinks, powdered drinks, and even bottled sweetened tea is associated with cavities and excessive weight gain.

The American Academy of Pediatrics and the Head Start National Center on Early Childhood Health and Wellness have created Growing Healthy resource materials to help us. I especially like the family goal setting worksheet that will help us get started in 2016 with the 5, 2, 1, 0 approach to developing healthy habits. The Family Goal Setting worksheet also has great ideas for getting started. Print copies after downloading it here.

If you have children in your home, use this goal setting approach as a new family ritual and consider downloading our monthly calendars for more ideas for family fun. If you work with families share this information with them. If you do not have children in your home, use this goal setting worksheet for beginning to plan and document a new personal ritual. Be sure that your goals are small and achievable. If five fruits and veggies are unachievable to start, then challenge yourself with a number that can be do-able and increase as you adjust and enjoy. I suggest making your goals visible around your home on the fridge door, bathroom mirror, or a home bulletin board. Maybe you’ll decide to focus on just one of the messages and gradually add each of the others as you make progress. You can decide how to get started and how to use this information to reap health benefits that you will never regret.

So in 2016, let’s remember that children grow predictably, but their development depends---on YOU! And if health is wealth, let’s invest wisely. Happy, healthy New Year from your friends at Choosy Kids!

About the Author: Linda Carson, Ed. D, is the founder and CEO of Choosy Kids, LLC, and the Ware Distinguished Professor Emerita at West Virginia University. An award winning, nationally recognized expert, Dr. Carson has devoted her career to promoting healthy preferences for young children and the adults who make decisions on their behalf. Click here to learn more about Linda.

No Two Meals… One of My Few Selected Rules

By: Holly L. Goroff MS, RD, CDN

As an experienced dietitian in both clinical and community nutrition, I don’t have many rules when it comes to health and wellness.  I have the information, ability to motivate, perspective and strategy. I find empowering people with these qualities to meet their wellness goals is MUCH more effective for success then giving a bunch of rules, ‘do’s and don’ts’ and a meal plan. That said, I do have a one rule that I believe is crucial when trying to get young children to eat healthy: No two meals for any one meal time.

I work with both adult and childhood obesity clients and hear this all too often - ‘I want to eat healthier but my kids don’t like it so I make something for me and something for them’. This should not be the case as everyone in your family should be eating the same healthy meals.

No two meals for any one meal time means if one member of the family is trying to eat healthier and meet their wellness goals, and are making meals that help accomplish those goals, then that should be the dinner for the whole family.

It should NOT be the case that the healthy dinner is made for the person trying to lead the healthy lifestyle and the children are provided mac and cheese, for example, because they don’t want to eat the healthier meal. Don’t worry. If the child does not like the meal, and refuses to eat unless it is something they want, they won’t fall off the growth chart skipping a meal. They need to learn from the person who knows what they need to be healthier - which is the parent!

When you set this rule, children learn the benefits of healthy eating and following the rules of the parent.

How To Implement The Rule

I understand this might be a difficult rule to implement, especially if you have been serving two different meals and are looking to make a switch back to one.

A really helpful tip that I have is to allow your children to participate in any part of the meal, whether it is purchasing the foods at the market with you, washing or cutting the foods, or stirring the pot (with adult supervision). This hands on activity will increase their interest in trying the foods and even taking pride in helping with dinner.

If children have a tantrum because they did not get what they wanted at meal time, it is important to remember that the parent knows best, and succumbing to making the second meal because children put up a fight means essentially that they, the children, are calling the shots - I know it’s a harsh reality. These moments when parents stand their ground and set “tough” rule are life lessons for the children, and will resonate far beyond the dinner table.

If you need to encourage yourself (because this transition may be hard depending on the children and their relationship with food so far) remember that by having children eat healthier more often, you are helping them avoid being in the position of having to change their dietary patterns to remain healthy in the future. They will learn to love their fruits and veggies and will mirror your health eating behaviors.

If you have further questions feel free to post them at The Mobile Dietitian on Facebook!

What are meal times like in your home? Do your children happily eat that same meal as the adults?

About the Author: Holly is an experienced dietitian in both clinical and community nutrition. She is currently serving as the Clinical Nutrition Manager at now guest blogger for Choosy Kids!

She received her Master of Science degree in Nutrition and Food Studies from the Steinhardt School at New York University. She is published through her research and contributing work at Burke Rehabilitation Center investigating nutritional factors impacting neurological rehabilitation in stroke patients.

In addition to managing her staff of clinical nutritionists, she has a passion for serving at-need and underserved communities. She teaches outreach programs focused on mindful eating and strategies to make healthier lifestyle choices to at-risk community populations. She has recently been made lead in her hospital for teaching and managing the outreach classes to reduce childhood obesity.

She has expertise in: weight loss and management, heart disease, stroke, diabetes, dealing with polypharmacy and achieving nutrition goals, achieving wellness goals in a creative and resourceful manner and motivating change.

Why Enforcing Rules Makes a Difference

By: Emily Murphy, Ph.D.

When I reflect on my childhood, I remember certain instances that I would say to myself, “I will never turn into my mother.”  Well guess what, I was wrong.  Don’t be mistaken, I love my mom more than the world itself, but as a head-strong child and adolescent there were certain things that I was convinced that my mom (and dad for that matter) had no clue about.  Below are a few examples of some of these things.

As a very involved and active child, my parents had a rule that both my sister and I were only allowed to be enrolled in a maximum of two organized activities at any one time.  So I was tasked with deciding between field hockey, cello, piano, softball, etc. At the time, I did not see any purpose for this parental decision being forced upon me. The only explanation that I could see through my child lens was that my parents were being mean and selfish.  Boy was I wrong.  Fast forward 15 years to the time when I became a parent myself and the reasons behind that rule now appear crystal clear. My parents developed and enforced this rule because they knew that family time was equally, if not more important than, a multitude of structured activities.

In our busy world today, many parents think that in order for their children to be successful they must get them involved in as much as possible.  But in reality, families need quality time together to be creative, to be physically active together, and to simply enjoy time together.  I often tell parents that I encounter through the various programs that I teach, that being overscheduled does not necessarily translate into having a healthy, happy child.  Many times, being overscheduled mean that children spend a lot of their spare time in a vehicle being transported from one activity to the next, eating fast food in the back of the car, and standing on a sport field waiting for a ball to be hit to them or their turn to play.  Unstructured family time can be filled with family-friendly physical activity like walking the dog or simply playing tag in the backyard. It can be spent preparing meals together, having a family game night, or a variety of other activities. 

Another thing that my parents always made us do when I was growing up was to sit down at the kitchen table and eat dinner together as a family most, if not all, days of the week.  Compared to my closest friends and neighbors, my family was one of the only families that had this ritual.  I used to think that my friends who were allowed to make themselves something to eat, or eat their meal in their bedroom or in front of the TV were so lucky.  Yep you got it, I was wrong again. 

Family mealtimes are important for many reasons.  Family meal times allow family members to connect and talk about important things that are going on in each other’s lives.  Eating meals as a family has also been shown to improve various health outcomes like more healthful dietary patterns (Larson, Neumark-Sztainer, Hannan & Story, 2007). In a study done in 2007, families who ate dinner together every day consumed an average of 0.8 more servings of fruits and vegetables compared to families who did not eat dinner together (Rockett, 2007). These families also had higher intakes of important nutrients such as dietary fiber, calcium, folate, vitamins B₆, B₁₂, C and E, and iron, and they were less likely to eat unhealthy fried foods and drink soda (Rockett, 2007).  In addition, children from families who eat together on a regular basis are more likely to have family support, positive peer influences, and positive adult role models (Fulkerson, Neumark-Sztainer & Story, 2006). 

I am sure glad my parents were right and that I was wrong about many rules that they had as I was growing up. In fact, most of those rules, including the two examples above, are now rules in my own household.  And yes, I am sure that my kids sometimes think that I am mean when I tell them to turn off the TV and put their cell phones away when we sit down together for a meal as a family, but I also know that when they look back at their childhoods they too will realize that my husband and I had these rules because we wanted what is best for their overall well-being. 

About the Author: Emily Murphy is an Obesity Prevention Specialist with the West Virginia University Extension Service.  By trade, she is a Pediatric Exercise Physiologist and her passion is promoting physical activity for kids and families.  While her daytime job is working as a faculty member at WVU, her most important, most rewarding and hardest (at times) job is being a mom to two amazing, creative and loving children.  

A state and national leader in childhood obesity prevention, Emily has nearly 15 years of experience helping children, communities and families get active and healthy.

She holds Bachelor’s, Master’s and doctoral degrees in exercise physiology from WVU. She served as an Extension specialist with the Family Nutrition Program from 2003 – 2005. She then joined the CARDIAC Project at the WVU School of Medicine where she helped implement and gain funding for new programs, like West Virginia Games for Health.

Murphy’s approach to better understanding and helping to resolve obesity issues is to begin by looking at the barriers unique to West Virginians.

To contact Emily, e-mail emily.murphy@mail.wvu.edu, or call 304-293-8589.

Fact or Fad? What Makes Food Healthy? Part 2 of 2

By: Holly L. Goroff MS, RD, CDN

Welcome back! Glad you have returned. If you are new to this week’s series, you may want to read Part 1 of Fact or Fad first.

So let’s just jump right into where we left of. Considering what we discussed in the previous post, think of your healthy food as being a result of the following equation:

{My Healthy Food = ‘Standard Healthy Food Recommendation’ + YOU}

STANDARD HEALTHY FOOD RECOMMENDATION*

Generally healthy recommendation of eating whole foods, fruit and vegetables (flash frozen is an excellent and affordable alternative to fresh foods) lean meats, low sugar, salt, trans and saturated fats. Focus on foods that are minimally processed to avoid eating lots of fillers and hard-to-identify ingredients. 

Card

*This is not meant a comprehensive list, but a general concept with selected examples of healthy foods.

+ YOU

In addition to the standard recommendations, what is unique to your life that changes your needs? Do you have increased nutritional needs because you’re an athlete, pregnant or recovering from an illness? Do you have allergies or intolerances? Identifying this will help you sort through the multitude of health claims that make us all feel like we need all the foods with the special claims.

Here is an example. If someone is gluten intolerant or has Celiac disease, it is wise for them to adopt a gluten-free diet. A gluten-free diet is not like a weight- loss diet where you can ‘cheat’ and just start again later. Celiac is an immune reaction causing inflammation of your gut, and therefore, malabsorption and potential nutrient deficiencies. If someone requires a gluten-free diet, they need to be gluten-free 100% of the time.

If you have no intolerance for gluten or no diagnosis of Celiac disease, having a gluten-free item is not a healthier choice than a gluten-containing item. In other words, having a sandwich with gluten-free bread and then later a gluten-containing brownie is a useless combination. Either you need to be gluten free or you don’t. A gluten-free food item does not make it healthier. It does make it more expensive though.

Another example: Carbohydrates (Carbs) are a needed nutrient (MUCH needed). Carbs come from grains and plant sugars. There are no carbs in protein or fat. Carbs do not cause someone to gain weight – eating too much does! Balance your meals and don’t overeat and you’ll be fine. If you are trying to eat healthy then you are likely also trying stay away from overly processed foods as recommended. Remember that low carb does NOT mean healthier. But, if you are choosing to eat low carb just eat less carbs! No need to purchase a carb that says it’s not.

You get the idea…

Now that we have established the foundational principle of health/healthy foods, let’s create a simple series of questions we can apply to ask ourselves, “is this food actually healthy for me or not.”

1. Is this food WHOLE? Meaning in its original form or close to it?
• Fresh or frozen fruit or vegetables, fresh meat or fish, plain bagged rice etc. As opposed to Rice-A-Roni. If yes – it’s sounding healthy!
2. If it’s a packaged good, is there a health claim and is it relevant to you? 
• i.e. gluten-free. Do you require gluten free foods? If yes, this might be a good choice, if no, then probably not. 
3. Are you buying a packaged good for a reason (nutrition or health claim - i.e. antioxidant rich) that you can easily get from eating whole foods like fruit and vegetables? 
• If yes, consider replacing the package with some blueberries! (for antioxidants at least).
4. What is the first ingredient? The first ingredient is also the primary ingredient. 
• For whole grain anything, the first ingredient should have the word ‘whole’ in it. If it’s enriched, refined white flour, sugar or similar, put it down or know it’s a treat (if it’s cake or some other indulgence).
5. Does it seem like there are a lot of ingredients for a simple item (example: tomato sauce)? 
• If, yes, my guess is it is highly processed and it likely has lots of additives you don’t need for maximally healthy food.

If you can get the majority of your diet to consist of healthy foods, you‘re in a great place for keeping a healthy body! Completely eliminating the yummy treats you love that fall under the ‘not-so healthy’ category is a recipe for disaster. Allow yourself some treats but also treat your body well, by choosing wisely most of the time.

If you commented in part 1’s post, think back to your response and let me know what foods you thought were healthy and are now thinking otherwise? Post your strategies for healthier shopping.

If you have further questions feel free to post them at themobiledietitian.com or The Mobile Dietitian on Facebook!

About the Author: Holly is an experienced dietitian in both clinical and community nutrition. She is currently serving as the Clinical Nutrition Manager at now guest blogger for Choosy Kids!

She received her Master of Science degree in Nutrition and Food Studies from the Steinhardt School at New York University. She is published through her research and contributing work at Burke Rehabilitation Center investigating nutritional factors impacting neurological rehabilitation in stroke patients.

In addition to managing her staff of clinical nutritionists, she has a passion for serving at-need and underserved communities. She teaches outreach programs focused on mindful eating and strategies to make healthier lifestyle choices to at-risk community populations. She has recently been made lead in her hospital for teaching and managing the outreach classes to reduce childhood obesity.

She has expertise in: weight loss and management, heart disease, stroke, diabetes, dealing with polypharmacy and achieving nutrition goals, achieving wellness goals in a creative and resourceful manner and motivating change.

My New Arch Nemesis

By: Christine Cox, The Choosy Mommy

I am going to preface this post by saying I am not the kind of parent who kept her child from fast food restaurants. They are great for meals on the go and treats but beyond that, there are other more suitable options available. However, my daughter who is almost 3, has had her fair share of fast food and now recognizes those golden arches every time she sees them. Regardless if we just had a really nice dinner out at a fancy restaurant or even if it isn’t meal time, she will say, “McDonalds! Nuggets! Fries!”

And I sigh.

Where did I go wrong? Every parent needs a break from a meal and my break is usually the drive thru. I try to make healthy choices for us both, but now I feel like I have created an arch nemesis, the fast food restaurant, because she recognizes and asks for it.

Should I feel like a bad parent because she eats fast food? Should I just stop going to fast food restaurants all together? NO! I am going to educate her on making healthy choices and being choosy when we do go to these kinds of restaurants because let’s face it…I might be a choosy mommy, but I am also a busy mommy and sometimes convenience wins.

I am going to teach my children that:

• Fast food restaurants are for certain times. We don’t make an extra stop just to drive thru somewhere because my child says so. I make breakfast, lunch and dinner and on those “on the go” days, or when a treat is warranted (successful potty training meant a milkshake in my house!) we will drive through. No exceptions. 
• There are “healthy” choices on the menu. Many fast food restaurants now have a fruit or yogurt option available for kids and have taken sugary drinks off the menu. And it seems to me that the meal sizes are smaller than they used to be meaning your children won’t eat more than they can chew (get it?!) 
• A penny saved is a penny earned. Right now this doesn’t mean a whole lot to my soon to be 3 year old, but it can make the choice even easier for parents to not eat regularly at fast food restaurants. IT IS EXPENSIVE! Sure, the dollar menus may seem like a bargain but once you add on a side and drink, then it all adds up. You can make a full meal of food similar to what you would find at a fast food restaurant for a fraction of the cost. 

So even though fast food restaurants are my new arch nemesis, I am not going to remove them from our lives and we will still eat at them occasionally. It is a life lesson that all children need to learn as these restaurants aren’t going away any time soon. Have your children check out the "Choosy Size Me" song and let them know that Choosy says...

"So I’ve just got to use my head

When somebody comes up to me and 

says ‘Would you like a burger and fries?’

Tack on a few extra sides

A jumbo size soda to wash it all down

Is that how you want to be?

(Is that how you want to be?)

Let your brain just waste away 

Sitting home watching TV all day

No thanks. I will just Choosy size me 

(Ooh...)

Just Choosy size me (Ooh...)"

Want more? Check out this fun, printable healthy food activity for your children! Click here to access the PDF and print. 

What fast food stops have you been willing to make and why? 

About the Author: Christine Cox is the blog master and The Choosy Mommy for Choosy Kids. She has always had a passion for writing and is honored to contribute her work to this blog. Most of her writing inspiration comes from her daughter, Capri, who is fun-loving and full of energy, and newborn son Cam. Click here to learn more about Christine.

10 Unique Foods My Toddler Eats!

By: Christine Cox (aka - The Choosy Mommy)

Many toddlers are what parents call picky eaters but I like to refer to my daughter as a choosy eater. Ever since I introduced her to Choosy, she now tells me to be choosy about what I eat. Some days it backfires (I really wanted that cookie the other day) and other days it is a nice reminder. But let’s be real…whether she is picky or choosy, she is still deciding what her and I eat…mostly her.

There are many times where I put food on her plate and she won’t touch it. But there are more times that she sees something that her dad is eating and she wants to try it. I will tell you that she has my husband’s pallet in that she prefers salty, spicy and sour over sweet. I love my sweets! So at least she knows who will lead her to the foods that she will love….DADDY!

Which leads me to my discussion about ten unique foods that my toddler eats. Maybe your child has unique tastes too? This is no way means your toddler HASN’T tried these foods, but these are just some things that my husband and I are really surprised that she likes. I’ve noticed that when I say I like something, she does become more open to trying, so maybe give this new Choosy Kids song, Yum Yum Yummy, a listen and sing it when trying something new!

1. Green Olives – This one isn’t so weird in that I do know some kids that like olives but she will just eat them as a snack. I HATE olives, no matter the color, but her dad also loves them.
2. Banana Peppers – Another snack food that her and her dad share a love for. The smell…uhg, it gets me every time but she loves them!
3. Wasabi Peas – Now this one really threw me for a loop. Daddy was eating them one evening and she decided to give one a try. At first I was a bit nervous because I figured, whoa, too spicy, but she ended up eating a handful (not at one time!)
4. Oil and Vinegar dressing on Sweet Butter lettuce – Otherwise known as ensalada verde in our family. This is a gem as it is a pretty low calorie dressing. It is a so simple in that you just sprinkle some extra virgin olive oil and white wine vinegar over your lettuce. A little salt to taste.
5. Pickled Cauliflower – This was a shocker to myself when my toddler came home from Grandma’s with this new favorite!
6. Frozen Waffles – This one might not be so different, but at least we aren’t drenching the waffle in butter and syrup. Just a plain, frozen waffle!
7. Soy Sauce – She loves rice and won-ton soup, but give her a dish of soy sauce and she’ll dip anything in it to try!
8. Pepperoni – Again, maybe not so different but many toddlers find this to be too spicy.
9. Green Onions – She will dip her green onions in salt and eat 3 or 4 of them!!
10. Tuna – I just mix a can of tuna with mayo and onion and make a sandwich out of it. She’s loved this for as long as I can remember.

Let me know if your child has tried or even likes any of these foods. Please post if you have a food you think my toddler would love. We are always willing to try new things (well, daddy will have to try it first I suppose).

About the Author: Christine Cox is the blog master and Choosy Mommy for Choosy Kids. She has always had a passion for writing and is honored to contribute her work to this blog. Most of her writing inspiration comes from her daughter, Capri, who is fun-loving and full of energy. Click here to learn more about Christine.

Gardening for Good

By: Kerry McKenzie

Research has shown that kids who are involved in growing and making their own food are more likely to try different foods and eat healthier.  And digging in the dirt is only half of the fun when it comes to gardening!  Getting dirty is so good for you!  Recent research has proven that there are health benefits to digging in the dirt.  There is a particular strain of bacterium in the soil that has been found to trigger the release of a chemical in your body called serotonin, which is called the “happy chemical” because it elevates your mood and decreases anxiety.  And on top of that, this little bacterium has been found to keep your brain healthy and possibly even treat cancer and other diseases. Contact with soil, through gardening or other means, is beneficial!  Now there's a great reason to get outside and garden for good and get your kids involved too!

You don’t need to have a green thumb to get started or even any plant knowledge. Kids can learn as they GROW! All you really need is a yard to dig in or a space to put a few containers. You can even reuse an old sandbox (remove the bottom) and turn it into a raised bed garden or keep the container that last night’s rotisserie chicken dinner was in and put some dirt and seeds in there.   

When planting in pots or an old sandbox, purchasing potting soil in bags is a good choice.  Keep in mind that plants need sunlight and water to grow, so plan your garden in a sunny spot that will catch rain or is easy for you to hand water with a watering can or hose.  If you want to plant your garden in the ground, remove all of the grass and rocks before you start. Tilling or breaking up the soil will help when you are putting the plants in the ground.

Involve your children in deciding which fruits or vegetables to plant as this may gain extra attention when gardening. Make sure to try some new fruits and veggies, like Okra!  I like to plant seedlings so the kids can watch them grow from the very beginning. You can buy seedlings at any home and garden store.  Gently place the seedlings in little holes, cover with a thin layer of dirt and drizzle with some water.

It's important to plant your garden at the right time, and the key is knowing when your area will see its last spring frost. You may lose your warm weather crops if you put them in the ground too soon. Search the Old Farmer’s Almanac freeze chart in your area! 

The next part is amazing!  Water, fertilize with old leaves, pick out the weeds and watch your plants grow. Before you know it you will have fruit and vegetables to pick and eat!  It’s that simple! And it’s fun!

What kind of fruits and veggies do your children like to watch grow? Share your growing tips with us in the comment section!

About the Author: Kerry McKenzie, B.A., M.S., has been working in education for more than 13 years. She is a Certified Health Coach, a 500 level (E-RYT500) yoga teacher and specializes in early childhood motor development. She has a passion for working with expecting moms, babies, toddlers and preschool age children and their caregivers at Greenville Health Systems pediatric clinic, child care centers and in the community. Click here to learn more about Kerry.

Ready…Set…Wait…Still Wait…

By: Al Stewart

“On your mark, get set, ready…, wait!..., wait!..., wait!” How long do you think a preschooler can wait for you to say “Go”? How long could your child wait? The anticipation and excitement that build up while a child is waiting to hear that two-letter word sometimes causes the child to just “go” without the cue. Why do you think that happens? It may be due to their level of “self-regulation” or “self-control”, two terms referring to the same thing but each preferred by different experts. There may be a number of reasons for low “self-regulation/self-control” in young children. Two reasons are not enough practice and the “demand” for immediate gratification. In other words, children are, typically not waiting for anything. Everything is rush, rush, rush, and/or let’s do it now.

It is believed, by some experts, that there are certain skills everyone needs to be successful in their life journey. Here are a few of them – communication, critical thinking, self-direction, initiation, relating to others, cooperation, confidence, and, of course, self-regulation/self-control. Let’s focus on the last pair in this list. What can we do to help young children acquire these important character trait?

Playing games that require turn-taking, such as “Mother, May I?”, “Red Light, Green Light”, “Hide-and-Seek”, and many age-appropriate board games, is a way to enhance this skill.  It is somewhat of a challenge for young children to have to take turns, or wait until it is their turn, while playing games. Since playing games with rules is the highest stage of play for young children, it is important to be sure the games chosen are age-appropriate. The games mentioned earlier are based on movement, which is good for many reasons. Taking giant steps, bunny jumps, leaps, or hops is great for increasing heart rate. Be sure to vary the wait times prior to allowing them to run, jump, twirl, slide, or hop. That is one of the fun aspects of “Mother, May I?” Focus is an underlying skill needed in this game also. Remembering to say “Mother, may I?” AND to receive permission, before moving is essential. It is no fun to have to go back to the starting line. “Simon Says”, “Statue”, and songs such as Choosy Kids “Freeze” also allow opportunities for self-regulation/self-control to be enhanced. There are a number of children’s musicians who have songs that ask children to “be still” for various lengths of time.

Meal times provide another opportunity to support self-regulation/self-control in young children. It may also reinforce this character trait in some adults, which could be a benefit for the entire family. Allowing children to help prepare meals and snacks teaches responsibility and helps build self-confidence. Not only is waiting for everyone to be seated and served before each person begins to eat considered good manners, it also increases self-regulation. Mealtime provides an opportunity for conversation to take place and is another chance for young children to wait their turn, before speaking. Another positive by-product of this process is giving everyone some “down time” to sit, wait, and converse.

These are just a couple of specific situations that would allow young children to develop the skill, or trait, of self-regulation/self-control. Think of other opportunities throughout the day when adults may be able to help children practice this important behavior, such as sharing story time, waiting in line at the grocery store, getting ready for bed, and maybe even preparing to go to the park or another special event. Build the excitement, but be sure to add a little wait time in the formula. “On your mark, get set, ready…, wait…, wait..., wait…, GO!

About the Author: Al Stewart has work in the early childhood field for 42 plus years including the public school sector in Texas for 34 years as a teacher, early childhood special/general education specialist and consultant as well as Head Start. After he retired, he started his own consulting business, A. Stewart Consulting, and continued his passion for teaching by conducting training sessions for teachers in pre-kindergarten through sixth grade and administration throughout the country.

Be a Choosy Role Model with Fruits and Veggies: Give a Smoothie a Try

By: Christine Cox (aka Choosy Mom)

Some days it is tough getting your child to sit down and eat a meal, let alone a healthy and nutritious meal with the right amount of fruit and veggies. We’ve all been there. I spend an hour making a healthy dinner with my daughter attached to my leg screaming because she is “starving”. I really do feel great because I know she is going to get the right amount of fruits/veggies/meats, whatever it is that I am making, when she eats her meal. And finally, the meal is ready to eat and she decides she’s not starving anymore and runs off to play. I sit down at the table and just stare at my plate. It looks great and is healthy, but now my child, who was so hungry an hour ago, isn’t willing to take even just one bite.

It is hard to teach young children about time because when they are “starving” they want food NOW and not in an hour when it is ready. So what is a parent to do when hunger strikes?

Sometimes offering a drink is best! And if your child has been a picky eater, maybe a baby and me fruit and veggie smoothie would be a choosy choice! It won’t fill them up, but it will ensure they get a great serving of fruits and veggies!

To find out what amounts of fruits and veggies a child should be having, I’ve turned to Choosemyplate.gov. I have also found that the parent or care taker has to be a food role model. So if you make something that you don’t like, chances are your child may not like it too! But trust me, the smoothie recipe below was a winner for everyone in my house!

Thank goodness for Aimee Kleer-Gonzalez and her blog, BargainBites or I wouldn’t have ever tried, or thought to combine fruits and veggies, in a smoothie! Give this quick drink a try when dinner isn’t ready yet or even as a breakfast drink!

Baby and Me Smoothie #1 

What You Need:
1 cup Spinach
4 Strawberries (or 1 bananna or 1/2 cup frozen mangoes)
3/4 cup Plain Greek Yogurt **
1/2 cup Juice (Orange, Pear, Banana, Morning Blend, and Pineapple all work well)
1 tbsp Chia Seeds
1 cup Frozen Peaches

A short and simple list (that you can make up and change)!

To make the smoothie, just add these ingredients to the blender and blend!

It took my child a little while to decide that she liked it, but in the end, it was a winner! "Yummy, yummy in her tummy" is what I constantly heard after she took a drink! We made this for breakfast and she not only drank her smoothie, but continued to eat her breakfast as well. It wasn’t filling but it ensured she got some fruits and veggies in her diet!

Choosy would love this smoothie since it is green and nutritious! What other smoothies do you think Choosy would like? Share your recipe with us and we will be sure to give them a try! 

About the Author: Christine Cox is the blog master for Choosy Kids. She has always had a passion for writing and is honored to contribute her work to this blog. Most of her writing inspiration comes from her daughter, Capri, who is fun-loving and full of energy. Click here to learn more about Christine.

Family Meals for Healthy Kids

By: Heather Dyson

We've all heard the saying, “a family that plays together, stays together,” but it also true that a family that eats together, stays healthy together! Studies show that kids who regularly sit down to meals with their parent(s) even as few as 3 times a week have better eating habits, do better in school and develop healthier social skills than kids who rarely have a family meal. Kids who eat with their family tend to eat a wider variety of food, mostly because they see others at the table eating different foods, including those pesky vegetables. The benefits of eating with our kids reach far beyond food, though. Sitting down to a meal encourages conversation, a rare opportunity for parents to hear what is going on in their children’s world. Frequent family meals are also associated with lower rates of smoking, alcohol and drug use among middle and high school aged kids. All from something as simple as sharing a meal!

If conflicting schedules make daily family dinners impossible, no need to worry! There are 21 meals each week, which means 21 opportunities for sharing a meal with your kids. Remember: you are only aiming for at least 3! Extracurricular activities got you running in the evenings? Focus on the weekends to share a family brunch. Try dedicating one morning a week to get up 15 minutes earlier to have a bowl of cereal with your youngster. Or plan one evening a week where the family can make a simple meal together, so mom or dad isn't solo in the kitchen while everyone roams off with their plates. A family pizza night is quick and easy and can be healthy if you make your own. Purchase pre-made whole grain crust, seasoned tomato or pasta sauce, mozzarella cheese, turkey pepperoni and pre-chopped veggies for a meal that can be put together in minutes and cooked in even less time! Or try something new like these pizza sauces! At the ball field 4 nights a week? Pack sandwiches, raw veggies, fruit, baked chips and bottled water to eat as a picnic after practice.

Getting into the habit of eating family meals while your children are young will make the transition easier as they get older. Just be sure to keep it a priority and remember you don’t have to be perfect and sit down to a fancy meal every night. Kids will cherish and benefit from simply sharing any meal with the most important people in their lives!

About the Author: Heather Dyson is a Licensed and Registered Dietitian who currently focuses on counseling patients with a variety of health situations, and in ages ranging from infancy to elderly. Click here to learn more about Heather.