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.

Back to School, Back to Routine

By: Christine Cox, The Choosy Mommy

Maybe your children are already back to school, or they will be heading back in a couple of weeks. It can be a happy and exciting time, but also a stressful time for both children and parents. Even though my daughter is only going to pre-school, I have to get us back into a school routine to make sure she gets everything done prior to leaving for school and is happy when we get there. The summer time really got us off our regular routine so it is time to hop back on board the school routine train!

Routine is Important for Any Age

No matter what age your children are, developing a daily routine can help keep their life organized and help eliminate chaos from yours. Children like routines that are predictable, regular and consistent. And since young children don’t understand time in minutes and hours, it is better to have a routine in place so they understand what event happens next.

Routines can also help children during difficult times of the day like when they first wake up in the morning, nap time, or bedtime. When children know what to expect when they wake up, there will be less arguments and they will learn to complete tasks before they can start other plans for the day.

And same with nap time and bedtime. By doing the bedtime routine prior to sleeping, they will feel more comfortable and prepared to calm their bodies and mind for sleep.

Implement a Routine

It is never too late to implement a routine, especially if a big life event is about to happen for the child – like going to school. No matter if this is your child’s first year going or their 12^th, going from summer time to school time can be a hard transition. Implement a routine that you can keep on track with year-round (this is where I need to improve). Here are some easy routines that children can follow every day, regardless if they are going to school or not, to help with their day.

• When your child wakes up in the morning, make it a routine to go to the bathroom first and use the toilet. Wash their hands next and brush their teeth while they are still at the sink. When they are finished with their teeth, have them move on to face washing and brushing their hair.
• Don’t let them hangout all morning in their pajamas. After they are finished in the bathroom, have them change into their clothes for the day. When you get them changing out of their pajamas and into other clothes, it is a trigger action to confirm that their day is starting.
• Many children wake up very hungry. 8-10 hours of sleep is a long time without eating for anyone, especially a young child. Have them eat a nutritious breakfast right after the bathroom routine.
• At this point, children might be ready to be on their way to school. If your child is still in pre-school or a half day school program and starts in the afternoon, now might be a good time to encourage free play or do something fun together.
• When your child gets home from school, have a routine in place to make the transition from school environment to home environment easier. If that means putting their backpacks in a certain place and going over paperwork together on the couch then do that. Maybe it is finding a healthy snack and going on a walk outside together. Whatever it is, ease the transition because school can be very stressful for children of any age.
• And finally, the bedtime routine, which can be the hardest of all. Children are busy little people. Getting them to calm down and relax their mind and bodies after a long day can be so hard. Start bath time at the same time every evening. After the bath is over, implement a routine: pajamas, teeth, book, then bed for example. Or if your children are movers like mine, bed time yoga is fabulous! You could also go over what will happen tomorrow in your routine so that your child knows what the plan is. 

I hope that this school year is wonderful for your children and you, the parent. This time goes so fast so it is important that we make the best of it!

What are your daily routines like when your children go to school? At what age did you start a routine? How much does your routine change from school to summer time?

About the Author: Christine Cox is the blog master for Choosy Kids and owner of The Choosy Mommy. 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 son Cam, who is learning new things everyday. Click here to learn more about Christine.

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.

HELLP Syndrome: Knowing About It Could Save Lives

By: Christine Cox, The Choosy Mommy

On Monday, May 25, 2015, which happened to be Memorial Day, my husband and I welcomed baby #2, Cam, into our family. Much to our surprise, Cam arrived 7 weeks early at 33 weeks and 3 days gestational. As a second time mommy, I thought I had a lot of things figured out, but I learned so much from my premature peanut. Our experience was unlike my other pregnancy and delivery. My situation was rare and I hope that another mother, or even father, can learn something from my story.

The Thursday before Cam was born, I was in pain starting in the very early hours of the morning. My stomach just hurt. It was hard to describe the pain but it wasn’t contractions. I guess you could say the pain was a constant cramping feeling. That progressed to my back hurting to the point of feeling like I could not walk. I knew something was wrong so I promptly called my OB and went in for a checkup.

My blood pressure was a bit elevated but we figured it was just due to me stressing out. I had a bit of protein spilling into my urine, but it wasn’t enough to be concerned about at that time. The baby’s heart tones were fine according to the Doppler, but just to be sure, I was sent to the hospital for a non-stress test.

The non-stress test also showed that the baby was fine, and my blood pressure had declined by the time I got to the hospital and was hooked up to an IV. However, at that time the doctors were more concerned about my cervix changing than anything else. After an hour or so of monitoring, they thought I may have dilated a bit and since the hospital did not have the highest level of NICU that we would need at 32 weeks I had to be transported to another hospital.

I was hooked up and monitored at the new hospital for another hour. After nothing changed, they gave me some pain medicine and a steroid to help develop the baby’s lungs faster in case we did end up delivering early, and sent me home. I felt fine until Sunday evening.

My toddler and I spent most of Sunday in the pool. It was one of the first really nice weekends of the summer so we took full advantage of the weather. But by dinner time, I started to feel achy again. Not exactly the same pain that I had on Thursday, but similar. The stomach pain intensified (still not a contraction feeling) and I could not get comfortable. Plus my shoulder hurt, but I chalked that up to being in the pool all day and kind of ignored it.

The only time I felt fine was when I was soaking in a hot bath. At one point I did end up throwing up but I also didn’t really think much of that either since I was getting upset. But after taking 4 baths, I finally said to my husband that something isn’t right and we have to go to the hospital again (and by this time it was midnight!)

We dropped our toddler off at grandma’s house and went back to the first hospital. They did a blood test to find out that I had something that I have never heard of before---HELLP syndrome. I was told that we would have to deliver my baby ASAP. Yet again, I was transported to the second hospital since we were still too early in my pregnancy for the first hospital’s NICU.

This syndrome is rare which is why I felt it was important to share my story. According to WebMD, HELLP syndrome is a life-threatening liver disorder thought to be a type of severe preeclampsia. It is characterized by Hemolysis (destruction of red blood cells), Elevated Liver enzymes (which indicate liver damage), and Low Platelet count.

HELLP syndrome often occurs without warning and can be difficult to recognize. A lot of women believe they just have flu-like symptoms and ignore the pain and signs. It can occur without the signs of preeclampsia (which are usually a large increase in blood pressure and protein in the urine – like I had). WebMD states that symptoms of HELLP syndrome include:

• Headache.
• Vision problems.
• Pain in the upper right abdomen (liver).
• Shoulder, neck, and other upper body pain (this pain also originates in the liver).
• Fatigue.
• Nausea and vomiting.
• Seizure.

What you need to remember most from this is that HELLP syndrome can be life-threatening for both the mother and her unborn baby. A woman with symptoms of HELLP syndrome requires emergency medical treatment, hence why I was told we had to deliver ASAP, because it is the only known way to reverse the syndrome.

At 11:38 a.m., my son was delivered by cesarean due to him being breach. Born at a whopping 4 pounds, 14 ounces, Cam was breathing on his own and crying!

Cam spent 13 days in the NICU so he could grow and learn things outside of the womb that babies who remain inside the womb normally do (I’ll tell you about this in another blog). This was the most stressful 13 days my husband and I have had. In fact, my husband, a U.S. Marine, said that he would rather go back to Iraq than go through the 13 days in the NICU again!

Now a little more than 3 months old, Cam weighs in around 9 pounds, 7 ounces, He is a happy, healthy baby. My family and I are doing fine now and I haven’t had any further issues since delivery.

My story is important to read because it teaches expectant mothers, and fathers for that matter, to not ignore the signs your body is trying to tell you. Your body is a well-oiled machine but when something is wrong, it starts giving you signs to do something about it. Don’t ignore your body and get the help needed ASAP!

Have you heard of HELLP syndrome prior to reading this post? Do you have a rare pregnancy/delivery story that you’d like to share?

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.

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.

Real Life Heroes!

By: Dr. Linda Carson

As we get ready for another holiday that brings friends and families together for picnics, parades, and fireworks, let’s take just a moment to acknowledge real life heroes---those who have served or are currently serving in our military. Recognizing how busy and stressed we all feel at times, for our Fourth of July this year, let’s lift up military families with young children as our personal heroes for the stress and sacrifice that they make on behalf of us each day while trying to nurture their own families.

Forty percent of military children are under the age of five, and the unique circumstances and challenges facing military families make early childhood years even more vulnerable. Having a parent sent to an active combat zone with an undetermined return date may rank as one of the most stressful events of childhood. And the spouse back at home has to cope with the personal stress of deployment and the insecurities of the youngest children over parental separation.

So, U.S. military families everywhere, we salute you and thank you for your many sacrifices that impact your entire family.

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.

Healthy Summer Snacks for Children Age 5 and Younger

By: Heather Dyson and guest Angela Kuhn

Summer is on the way and now is time to start thinking about healthy hydrating snacks for the kids. While many families spend much more time outside during this season, it is more difficult to stay hydrated in the heat.

Research shows that children are at a greater risk than adults for becoming dehydrated throughout the summer. They are more likely to forget about drinking fluids – especially when they're having fun playing outside. Infants can be provided with breast milk or baby formula to prevent dehydration. Children over 12 months of age should be offered water as their primary source of hydration. Sugary drinks such as juice can be presented in moderation (4 oz. or less per day) and that includes sports drinks too.

There are some hydrating healthy snack options that are great alternatives to sugary drinks which are perfect for the summer time. Give these a try:

Homemade Popsicles: Blend 2 cups of frozen berries, 1 banana, 1 cup of yogurt, ½ cup of juice, 1 tablespoon of pure maple syrup and divide equally into 8 freezer-pop molds. Freeze until firm (1-2 hours). If you don’t have freezer-pop molds, you can use small paper/plastic cups instead.

Make a Smoothie: Smoothies are a great healthy alternative to milkshakes or ice cream in the summer. They are an excellent way for kids to get lots of fruit and calcium into their diet while allowing them to stay hydrated. Blend up the ingredients below and garnish with a slice of pineapple or orange for fun! Don’t limit yourself to only these combination of ingredients. They can all be mix and matched to make the perfect personalized smoothie your child will love.

• Strawberry-Banana Protein Smoothie- 1 medium sized banana, 1 cup strawberries, ½ cup Greek yogurt, 1 tablespoon nut butter and 1 tablespoon of ground flaxseed (adds omega-3s in this fresh fruit smoothie recipe). Use 1 cup of ice cubes if you like a frosty smoothie or add water instead if you don’t want it so cold. 
• Berry-Orange Smoothie- 1 cup orange juice, 1 banana, 1 cup frozen berries, such as raspberries, blackberries, blueberries and/or strawberries, ½ cup low-fat silken tofu, or plain yogurt, 1-2 teaspoons Stevia.
• Very Green Smoothie- 3 peeled and quartered kiwis, 1 cup mango, half of an avocado, ½ cup milk, 1-2 tablespoons of maple syrup. 

Offer Fresh Fruit: Summertime means that there will be a plentiful availability of fresh fruits. These are just a couple common summer fruits and their benefits:

• Watermelon is packed with fiber, water, and other beneficial nutrients such as vitamin C. 
• Cherries are a refreshing treat that contain a good source of fiber, vitamin C, and the building blocks of muscle known as amino acids. 
• Grapes contain a high amount of vitamin C, fiber and phytonutrients which have health-promoting properties including antioxidant, anti-inflammatory, and liver-health-promoting activities. 

Fresh Fruit Kabobs: Try making a fresh fruit kabob by using sliced watermelon, grapes, cantaloupe, kiwi, strawberries, and bananas. Chop up any other fruits you can think of that are in season and let the kids customize their own kabob.

What other healthy summer snacks do your children and family love? Share them with me in the comments section!

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.

About the Author: Angie Kuhn is a Dietetic intern at WVU. She has attended Bastyr University, Kenmore, WA (B.S. Dietetics); and Leeds Metropolitan University, Leeds, England, UK (MSc Sport and Exercise Nutrition). Click here to learn more about Angie.

If I Could Offer You Only One Tip for the Future, Sunscreen Would Be It

By: Christine Cox, The Choosy Mommy

“If I could offer you only one tip for the future, sunscreen would be it
The long-term benefits of sunscreen have been proved by scientists
Whereas the rest of my advice has no basis more reliable
Than my own meandering experience, I will dispense this advice now

Enjoy the power and beauty of your youth, oh, never mind
You will not understand the power and beauty of your youth
Until they've faded but trust me, in 20 years, you'll look back
At photos of yourself and recall in a way you can't grasp now
How much possibility lay before you and how fabulous you really looked”

I am sure I now have you singing this song in your head. If not, it is called Everybody’s Free (to Wear Sunscreen) by Baz Luhrmann. Google it if you don’t remember it – you will!

This song means more to me than it did when it came out. I was that girl that rarely wore sunscreen, didn’t care if my face, shoulders, legs, etc. got burnt. Sure, it didn’t feel great the next day, but the days following that I would turn tan. And unfortunately, sometimes I would peel but everyone peeled in the summer so it wasn’t that big of a deal.

Now that I am a mommy, I would not let my children just bake in the sun like I did. I am more aware of the damaging effects of the sun and its UV rays, and I choose to always wear my sunscreen! Wearing sunscreen goes hand-in-hand with staying healthy, and as you probably know, the sun has short and long term damaging effects on our bodies. But getting my almost 3 year old to understand all of that and wear sunscreen is a different story. She just wants to play outside!

Last summer I used the spray kind of sunscreen on her. She was also a year younger and we know what a difference a year makes. But now that there are warnings about using the spray sunscreens, especially on children due to potentially breathing in the ingredients, I will have to make a switch to the regular lather on sunscreen.

But THIS year she is just squirmy, doesn’t want me to put ANYTHING on her and just RUNS away even when I try to grab her and cover her face and body. Sound like your kid too? I hope I am not alone here!

So what can I do to make sure I take care of her skin now and teach her the importance of being choosy with protecting her skin while in the sun?

• Put a hat on her – She does like hats, so anything that has a wider brim to help cover her face and neck will help keep the sun away.
• Wear swim shirts on her instead of just a regular swim suit – We have short and long sleeve swim shirts that have regular swim bottoms with them. The shirt helps cover her skin instead of leaving her shoulders, neck, arms and back exposed like a regular swim suit would.
• Pay attention to time in the sun – I am not expert, but I know that even after an hour in the sun we are getting burnt. I will have to watch the clock closely this summer to make sure we are not out in the sun all day, especially if it is a day I can’t get her to wear sunscreen.
• Check out these resources - Info from the CDC, KidsHealth.org, AboutKidsHealth.ca

What other advice do you have for me? I'd love to hear about it in the comments.

      

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. Click here to learn more about Christine.

Process This!

By: Dr. Linda Carson

It’s good to process your thoughts about an event or circumstance. Processing information helps grownups and children make better sense of day-to-day events and that helps to contribute to self-regulation and executive function of your brain and body. While we are beautifully designed to process information, we are not designed to benefit from processing food.

What does processed food even mean? Basically, processed foods have been altered from a natural form to one that will have a shelf life longer than some of us will live. To increase shelf life in stores and vending machines, food is treated with additives, preservatives, and chemical colors and tastes.  The packaged, processed food that we are all familiar with is actually chemically engineered non-food.

Sugar, salt, and fat are additional harmful ingredients found in most crackers, cereals, cookies, chips, ready to eat meals, microwave dinners….well, you get the idea. The worst form of sugar, high fructose corn syrup, is found in almost everything these days, especially sugary beverages.

Because of easy access and convenience, we are becoming an unhealthy, processed nation. Not very many of us would put protective goggles on our young children and take them on a field trip to a chemical lab. But if we did, I don’t think any of us would encourage our children to drink or eat what we see in the test tubes and beakers. Yet that is the risk we take if we routinely serve our children processed food lacking the natural nourishment, vitamins, and minerals found in real food.

Traditionally, Memorial Day weekend signals the beginning of the summer season of family picnics, grilling, and refreshing beverages. This summer, lets pledge to make a few small changes to help our children and families be nourished and not just fed. Let’s deliberately switch from being a processed nation to a healthier, Choosy Nation. Choosy Kids music CD, Choosy Nation, includes a variety of songs to help us get started making healthier choices.

Memorial Day is a holiday of reflection and respect, designed to pay tribute to those who have made the ultimate sacrifice in service to our country. Before we go to our picnics, Choosy encourages families everywhere to honor those brave souls who died while defending our freedoms. Hang a flag, go to a parade, visit a cemetery, or attend a local tribute event. But let’s remember to talk to your child about the true meaning of Memorial Day. Learn more about Memorial Day by checking out this slide show.

Let us know what you will do to help build a healthier, Choosy Nation and what you will be doing with your children on Memorial Day.

PS - Check out our sale at www.choosykids.com! 

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.

Diabesity: Prevention Is Possible

By: Dr. Linda Carson

We recently posted a blog by Lindsay Dawson who shared a very personal account of learning that she had a diagnosis of Type 1 diabetes when she was young. That blog made me reflect on my own experience with diabetes. My sister was diagnosed later in life with Type 2 diabetes, and since then she has lost much of her vision and one of her legs to this dreaded disease. In the past 15 years she has managed her diabetes with lifestyle changes and much healthier eating.

Type 2 diabetes used to be called adult onset diabetes but in recent years, the age of onset has moved younger and younger. Children as young as six have been shown to have elevated blood pressure and cholesterol. Childhood obesity has steadily increased over the past three decades. An interesting book written by Francine Kauffman, a pediatric endocrinologist, describes the consequences of our lifestyles of convenience. She says that we have designed comfy environments and foods (non-foods) that are going to do us in.

Dr. Kauffman also warns that diabetes and obesity are so linked together that soon physicians will be diagnosing them as a single syndrome known as diabesity. In fact, Diabesity is the name of her book. It is written for parents to help them understand ways to prevent both obesity and diabetes in children. The CDC has published trend maps that show how the prevalence of both obesity and diabetes has revealed a similar progression in recent years.

http://www.cdc.gov/diabetes/data/center/slides.html

Experts agree that many cases of Type 2 diabetes and obesity can be prevented or minimized with healthy nutrition and physical activity. To be sure that your family is getting the preventive benefits from your food, try to eat more leafy green veggies, beans, and fruits. The fiber, vitamins, and minerals in plant-based food are what we should have everyday to nourish body and mind. Eating natural, unprocessed foods that are nutrient dense rather than calorie dense, will contribute to healthy metabolism and blood sugar levels.

For many, a daily diet of fresh fruits and veggies will also result in healthy weight loss! Wondering how to know if a food is nutrient dense? Think of it this way, if it is grown as a plant, try to eat more of that. If it is manufactured or processed in a “plant”, try to eat less of that. The processing takes away nutrition. And when selecting or preparing food for your family, remember the caution from Dr. Kauffman: We’ve designed environments and diets out of convenience that one day soon will do us in. Everyone is busy and convenience is wonderful, but lets all try to make healthier choices for our children and families.

So feed them well and move them more. Listen to a song by the same title and let us know what strategies you do to promote plant flavors, plant protein, and plant fiber?

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.

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.