Serve Foods from Different Countries at the Table

By: Lucy Nelson, Guest Blogger 

We all get stuck in meal ruts making the same thing over and over again. Plus making healthy and interesting meals can be difficult. Try spicing things up and make dinner fun by cooking around the globe. What is on your Choosy plate?

Make passports with your kids: Give stamps for trying new foods or helping with preparation

Travel the World in your own Kitchen: Search far for home meals! Try food from other cultures to explore healthy options and get kids interested!

• South America - Beans and rice are a common staple food in South American countries. Super cheap, and it’s a complete protein, so you don’t need to add any meat. There are more kinds of rice than you think, and you can spice it up with lemon zest, peppercorns, and more. Shop around to find your favorite bean, add some stir fried veggies for some color, and enjoy!
• India - India is known for it’s bright flavors. Curry can add a new element to a basic chicken dish and adding cloves (don’t eating these!) or fruit such as raisins to rice can add a sweetness that your kids will enjoy. Take an onion, potato, and something green (zucchini, broccoli, etc.) to complete your meal. 
• Japan - Sushi is considered a fancy meal here, but in Japan it’s the equivalent of a sandwich. Try making your own! Sushi ingredient can be celery, carrots, cream cheese, tuna, avocado, and nori (seaweed). Fish doesn’t need to be raw (make sure you get fresh fish if you do leave it raw), and you can add your own untraditional twist. Vegetarian options with just veggies are great as well! Deconstructed sushi rolls are easy. Just throw in some rice, veggies, fish (or more veggies), and soy sauce. Pack it in a jar/container to take for later.

Healthy cooking hints!

• Try different methods of cooking vegetables: steaming, frying, baking
• When experimenting with spices, start small; two or three is fine. A little goes a long way.
• Rice: brown rice is high in fiber
• We all have heard of refried beans, but there are many healthy types of beans. Black beans, black-eyed peas, white beans, and kidney beans are all options.
• Haddock, cod, and catfish are cheaper mildly flavored fish that can be cooked and served with a rice dish.

Choosy loves to travel and try new foods. You never know when you might find something delicious! Where will you travel to with your dinner?

About the Author: Lucy was born in Western North Carolina. She is a current high school senior with plans for a four-year university. Engaged in a yoga teacher training program, Lucy has become concerned with mental, emotional, and physical health. She hopes to discover a career that involves these concerns.

Lucy became involved in Choosy Kids through a high school project and was inspired by the movement toward healthy living that Choosy encourages. She works with Choosy Kids by writing newsletters encouraging healthy eating and activities.

An EGGcellent Source of Protein for Kids

By: Christine Cox, The Choosy Mommy

My in-laws live on a farm and on that farm there are cows, pigs, donkeys, horses and chickens…E-I-E-I-O! 

And now that all of the grandkids are getting older (the oldest is 4), they are becoming more interested in how the farm works and what comes from the farm that they can eat. The farm has "something that's healthy, something that tastes good" which are lyrics from this month's Choosy song of the month - My Choosy Plate. The kids' interest really started to peak this past summer when my daughter, Capri, and her cousin would help Grandma harvest tomatoes from the garden. It was really exciting to both of them as they felt they had a “job” to do. Once the tomato season ended, they moved their interest to the next thing on the farm: free-range chickens.

There are about 25 chickens that roam a clean, uncrowded, green grassy area on the farm. There isn’t a fence to keep them in a specific area but they do have a coop that they are free to go in and out of as they please. The coop is mainly for their safety, and shelter but it is also where they lay their eggs. Capri doesn’t really care to get close to the chickens, but she likes what they produce…meat and eggs!

For the purpose of this blog, we will stick to discussing the benefits of these eggs as a lot of kids, even the pickiest of eaters, will eat eggs and many parents (including myself) worry about their children not having enough protein in their diet.

Free-range chickens seem to be the trendy thing these days, but let me tell you, the freshness of the eggs really makes the taste a lot better. Capri has even noticed they taste better as we haven’t always had these eggs. Even though my in-laws do this as a hobby, there are many farmers who produce eggs for a living. In a previous blog, we discussed buying food from your local farmers. Not only is it a great way to save money, but the produce you buy is more likely to have higher nutrient levels than what you purchase at the store. You should definitely find out if you have a local farmer that produces free-range chicken eggs because they are REALLY good for you!

According to The Sustainable Table, “free-range chickens have 21% less total fat, 30% less saturated fat and 28% fewer calories than their factory-farmed counterparts." Additionally, a study from Mother Earth News found that compared to conventional American eggs, real free-range eggs, like those my in-laws have on their farm, have less cholesterol and saturated fat, plus more vitamins A, B12, D and E, beta carotene and polyunsaturated omega-3 fatty acids. Free-range eggs are also higher in lutein, zeaxanthin and folic acid.

So not only do these free-range eggs provide my daughter with all of the mentioned vitamins and good fatty acids, she also gets essential amino acids, which are the building blocks for hormones, skin, tissues, and more in the body. According to Parents.com’s article, The Nutritional Benefits of Eggs, they are considered essential because our body cannot make them on its own; we have to get them from food. In kids, protein is vital for growth, while adults use it to maintain lean tissue, repair muscle after exercise, and keep the immune system in tip-top shape.

And one other thing that I always share with everyone about these eggs is their freshness. The eggs that you buy in stores have usually been sitting for well over a month before you even have the chance to purchase them. With the free-range chickens, we collect the eggs, wash them and can eat them right away.

Capri prefers her eggs scrambled (with ketchup!) while I like mine over easy. My husband loves a good hardboiled egg but you have to wait a couple weeks for fresh free-range eggs to be ready to boil due to their softness. Remember that eggs provide so many nutritional benefits so teach your children about this EGGcellent food! 

Don't forget to check out the My Choosy Plate song and while you're listening, why not download a free activity to complete with your children? Choosy loves fan-mail, so once you finish the activity, take picture and send it to info@choosykids.com for a chance to be highlighted!

How do you eat your eggs? Share you recipes with us! Do you buy free-range eggs from a local farmer?

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, and newborn son Cam. Click here to learn more about Christine.

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.

NICU Strong: How to Help Your NICU Baby

By: Christine Cox, The Choosy Mommy

My baby, Cam, is almost 7 months old now (actually he’ll be 7 months on Christmas Day!) He has come a long way since he was born 7 weeks early due to me having HELLP Syndrome. You can read more about his birth on HELLP Syndrome: Knowing About It Could Save Lives.

Cam spent 13 days in the Neonatal Intensive Care Unit (NICU). These were the hardest 13 days my husband and I ever experienced. But they were the first 13 days of Cam’s life and we had to be strong for him.

Luckily we had a team of wonderful doctors and nurses caring for Cam when we couldn’t be there. We made sure we saw him every day but couldn’t be there 24/7 because my husband still had to run his business and I still had to care for my then 2 year old daughter, Capri, at home.

I learned a lot about premature babies in those 13 days. Those two weeks opened my eyes to a whole new world of experiences and firsts – especially as a parent of two children now. And this sensitive time in my life broke me because it was so hard to see the other tiny babies in the NICU just fighting for a chance to live…any parent’s fear. I realized that we take a lot of things for granted, like assuming that infants know how to eat, breathe, swallow and suck and to do some of those things simultaneously! I prayed for Cam to learn as fast as he could to do all of those things just so he could come home sooner but I knew he would learn at his own pace.

We all feel helpless in these kinds of situations because the baby’s fate is usually out of our control. But in case you or someone you know ever becomes a NICU parent, here are some tips for managing this experience.

Eat Healthy - At Choosy Kids, we talk about eating healthy all of the time, but at this point in Cam’s life, he was just learning HOW to eat. Since he was born at 33 weeks, he was supposed to just be learning how to do those things in the womb, but instead, he was forced to learn them on the outside. It was amazing to watch him learn how to do this with the help of medical equipment, his doctors and nurses, but I needed to help too. Eating was a big deal for him. For some reason, he wasn’t able to digest the formula they were giving to him in the beginning (I didn’t even start to pump yet because I was still recovering). But once he got breastmilk, his body adjusted and was able to digest it a lot better. I had to watch what I ate to ensure I was providing the best for him through my milk and still to this day have to watch my dairy intake, as it doesn’t agree with him. The most important thing a mom can do is to FEED the new infant, whether by breastmilk or formula, to establish an early loving relationship. But if you are breastfeeding, make sure you eat a healthy diet and up your calorie intake as suggested by your doctor to ensure you are sharing enough calories with your baby. Also remember to drink a ton of water – you’ll need it!

Just Breathe - Cam also had to learn to keep breathing while he was eating. There were a couple of times that he had bradycardias, or heart rate dips, while he was eating but we were lucky in that he pulled himself out of them. Some babies need to be touched to be reminded to breathe again. “Bradys,” as they call them in the NICU, are quite common. Unfortunately, every time a baby has one, he/she had to stay in our NICU another 5-7 days for monitoring (situation could vary depending on location). This was the hardest thing for me because every morning when I would call to check on him, I prayed he didn’t have a brady because I knew it would just add on extra days to his stay. As a parent, you need to remember to just breathe too. Babies can sense a lot of emotions so if parents are tense and stressed while visiting their NICU infant, they will sense those feelings. Take time throughout your day to just decompress, let out your feelings and just breathe deep.

Be Strong - As a parent, there is only so much I can do with a child in intensive care, but I knew I had to be strong for Cam, Capri, and my husband because they were just as much as part of this experience as I was.  To me, being strong meant looking forward to tomorrow as it was one more day closer to Cam coming home. Being strong meant not blaming myself for his early birth because it was out of my control. And finally, being strong meant just being there for him. Holding him, bathing him, even putting clothes on him…these seem like minor things, but he was so little so I had to be confident in my abilities and tell myself that I had the strength to do these things for him.

If you are currently a NICU parent, there are many resources available for you at the hospital. Talk to the nurses and social workers about your situation to ensure you are NICU strong. Choosy Kids also has a CD for babies called Our Special Time. The focus is on daily routines and active learning for early brain development and body awareness, which is perfect for all babies!

Additionally, if you are pregnant, learn more about HELLP Syndrome so you know the warning signs.

I’d love to hear your NICU strong story if you were in this situation. And even if you had an uncomplicated birth experience, how did you overcome any early issues with your new infants – whether it was eating, sleeping, etc. We are all parents so we are in this together!

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.

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.

Pay Attention to Your Child’s Eating Habits throughout the Week, Not Day

By: Heather Dyson

Toddlers are not known for their consistency, at least when it comes to their diet. Children between the ages of 1 and 3 are busy discovering the world around them and often don’t have time to eat. They do not overthink eating like adults do but rather eat based on their appetite and what their body tells them they need. While we might look at a typical day to assess if an adult is meeting his or her nutritional needs, with toddlers we look at a typical week. There is no need to worry if your little one doesn’t eat much one day or if he only eats apples - that is normal. Pay attention to what your child eats during an entire week, which will give you a better idea if he has a well-balanced diet.

Because of their small stomachs, toddlers tend to eat in small amounts throughout the day, which is why snacking is such an important part of their diet. Be sure to have set meal and snack times and offer a variety of healthy foods. Snacks should be thought of as mini-meals, an opportunity for extra nutrition. Great toddler-friendly snacks include (but are not limited to):     

• Fresh fruit cut into bite sized pieces and a whole wheat graham cracker
• A half sandwich with a thin spread of peanut, almond or sunflower butter and banana on a slice of whole grain bread
• Plain yogurt with a little honey and fresh berries (12 months or older)
• ½ a string cheese and whole wheat goldfish crackers
• Cucumbers or halved grape tomatoes with yogurt dip or hummus
• Apple slices with peanut or sunflower butter and yogurt dip (mix equal parts nut butter and vanilla yogurt, sprinkle with cinnamon)

These snacks are also great for the toddler on the go!

The best way to ensure your toddler is getting a well-balanced diet is to offer a wide variety of healthy food, which includes protein (meats, eggs, beans, dairy, nut butters), vegetables, fruit, whole grains (whole wheat bread, brown rice, quinoa) and healthy fats (avocado, nut butters, olives or olive oil). Food allergies should always be considered with children. Meet with a Registered Dietitian for safe meal and snack ideas if you have a food allergic child.

For more information on creating a healthy plate, visit www.choosemyplate.gov.

What health snacks does your child love? Share your favorites with us!

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.