Healthy Party Snacks!

Kids are usually on the move on the weekends running from party to party and activity to activity. Keep these simple ideas in mind when creating a menu for a birthday party or any other social activity for the kids:

  • Make it Fun: This is always important when serving up kids healthy snacks. Try using fun shaped cookie cutters, serving kabobs or providing dips and other interactive foods to keep kids engaged.
  • Choose Store Packed Snacks Wisely: Sometimes packaged foods can be high in fat and sodium. Be sure to look closely at Nutrition Fact LabelsGo for the air-popped popcorn, whole-grain tortilla chips with salsa and guacamole or whole-wheat pita bread with hummus.
  • Build a Colorful Vegetable Tray: Putting colorful veggies like grape tomatoes, baby carrots, steamed and chilled green beans and cauliflower florets in fun shapes can be more appealing to little fingers. Including a variety of colors ensures that the kids are getting a range of nutrients.
  • Include a Filling Main Event: Try a healthy homemade pizza party! Start with whole wheat pita bread or tortillas for a simple crust. Provide lower-sodium marinara sauce, low-fat cheese, turkey pepperoni and plenty of fresh vegetables, and allow the kids to add their own toppings.
  • Serve a Better Drink: Instead of soda or other sweetened beverages, serve 100% fruit juice or jugs of ice water with fresh fruit, like strawberries, oranges or lemons.
  • Be Smart with Sweet Treats: Serve more nutritious foods first, and bring out the sweets later when the kids have already filled up on healthier fare. Provide smaller portions of desserts and treats, and serve each child individually, rather than leaving sweets out for the taking. Smarter options include fruit- or yogurt-based popsicles.

Veggie Trays

Information sourced from: http://www.eatright.org/resource/food/planning-and-prep/snack-and-meal-ideas/8-tips-for-serving-healthier-party-treats

Photo sourced from: www.pintrest.com

Kristin Harris is a Registered Dietitian with Kids Eat Smart Foundation.

Healthy Party Snacks!

Kids are usually on the move on the weekends running from party to party and activity to activity. Keep these simple ideas in mind when creating a menu for a birthday party or any other social activity for the kids:

  • Make it Fun: This is always important when serving up kids healthy snacks. Try using fun shaped cookie cutters, serving kabobs or providing dips and other interactive foods to keep kids engaged.
  • Choose Store Packed Snacks Wisely: Sometimes packaged foods can be high in fat and sodium. Be sure to look closely at Nutrition Fact LabelsGo for the air-popped popcorn, whole-grain tortilla chips with salsa and guacamole or whole-wheat pita bread with hummus.
  • Build a Colorful Vegetable Tray: Putting colorful veggies like grape tomatoes, baby carrots, steamed and chilled green beans and cauliflower florets in fun shapes can be more appealing to little fingers. Including a variety of colors ensures that the kids are getting a range of nutrients.
  • Include a Filling Main Event: Try a healthy homemade pizza party! Start with whole wheat pita bread or tortillas for a simple crust. Provide lower-sodium marinara sauce, low-fat cheese, turkey pepperoni and plenty of fresh vegetables, and allow the kids to add their own toppings.
  • Serve a Better Drink: Instead of soda or other sweetened beverages, serve 100% fruit juice or jugs of ice water with fresh fruit, like strawberries, oranges or lemons.
  • Be Smart with Sweet Treats: Serve more nutritious foods first, and bring out the sweets later when the kids have already filled up on healthier fare. Provide smaller portions of desserts and treats, and serve each child individually, rather than leaving sweets out for the taking. Smarter options include fruit- or yogurt-based popsicles.

Veggie Trays

Information sourced from: http://www.eatright.org/resource/food/planning-and-prep/snack-and-meal-ideas/8-tips-for-serving-healthier-party-treats

Photo sourced from: www.pintrest.com

Kristin Harris is a Registered Dietitian with Kids Eat Smart Foundation.

Adding Veggies to Your Breakfast!

Usually people don’t think of veggies for breakfast but it’s likely you may already be serving them up. As parents, we are all trying to ensure our children are getting those recommended daily servings of fruits and veggies. Here are some ways you can include veggies in your first meal of the day:

Colorful Scrambled Eggs: It’s always nice to have some warm eggs to start your morning off on the right track. Eggs are protein packed and energy filled! Adding peppers, diced tomatoes and mushrooms are a nice colorful addition to add to your eggs in the morning.

Veggie Filled Breakfast Sandwich: Adding veggies to your whole wheat English muffin can be quick and easy! Spinach, tomato, cucumber, low fat cheese and egg is a delicious way to have a well balanced meal to start your day.

Fibre Filled Low Fat Muffin: Adding grated carrots or zucchini to an already delicious low fat muffin can give you that extra fibre you need in the run of a day.

Breakfast Burrito Wrap: Wrap up your Colorful Scrambled Egg recipe from above in a whole-wheat tortilla wrap – add some cheese and you have a yummy breakfast treat!

Sweet Potato Hash: Grate the potatoes, place in a glass bowl to microwave for about 3 minutes. Heat a skillet or frying pan and then fry the potatoes with a small amount of olive oil until crispy. Add some grilled peppers for a colorful mix.

veggies

Information sourced from: http://www.eatright.org/resource/food/planning-and-prep/snack-and-meal-ideas/veggies-for-breakfast-yes

Kristin Hedges is with The Kids Eat Smart Foundation.

Healthy Choices while Eating Out

Enjoying a meal out with the family can be a treat every so often. Sometimes it’s hard to stay on track while we are enjoying our meal out. Here a few quick tips to keep in mind when eating out:

1. Design it yourself – Choose whole grain, extra veggies, low fat milk products, low fat sauce or dressings. (Kids love to dip).

2. Salad savvy – Ask for salad dressing on the side, choose leafy green salads and skip the croutons and bacon bits.

3. Drink smart – Water is the best choice to quench your thirst; choose water or milk with your meal when eating out. (Kids love to eat from fancy straws so ask your server if they have one).

4. Breakfast basics –  Choose healthier options such as oatmeal, fruit and yogurt cups or whole grain bagels with peanut butter.

5. Fill up on fibre – Choose menu items made with whole grain breads, lots of vegetables or fruit, and legumes. 

6. Desserts – Fresh fruit, plain frozen yogurts and sorbet are healthier options.

7. Get the facts – Ask for nutrition facts at the restaurant before you order, most restaurants also have them online so you can decide what you want before you go and be the first to order!

 

eating-out-chicken-490x190

Information sourced from: www.dietitians.ca

Kristin Hedges is a Dietitian with Kids Eat Smart Foundation.

Breakfast for Supper – Pancake Day!

Today is a day we all get to enjoy breakfast for supper.  It’s always important to include all of your Food Groups so why not add veggies to your pancakes.  Serve with some yogurt, berries, and scrambled eggs and you’ll have a well balanced meal.  Check out this unique pancake recipe with your kids tonight!

Ingredients
  • 1 cup chopped (1/2″ pieces) – cauliflower, raw
  • 1/2 cup – water
  • 1/2 cup – coconut milk
  • 1 large – egg
  • 1 cup – flour, whole wheat
  • 1 tablespoon – sugar
  • 2 teaspoon – baking powder
  • 1/4 tsp – salt
  • 1/4 cup – water
Directions
  • Steam or cook 1 cup of cauliflower
  • Add cauliflower and 1/2 cup to a food processor and blend until smooth.

For the pancakes, combine

  • Cauliflower puree, coconut milk, and egg.
  • In a separate bowl, combine whole wheat flour, sugar, baking powder and salt.
  • Fold wet ingredients into the dry ingredients and mix until all incorporated.  Add 1/4 cup water to thin out pancake consistency.
  • Drop by 1/8-1/4 cup amounts onto a hot skillet and cook one side until edges and bottom begins to brown.  Flip pancake and cook until cooked all the way throughpancakes-with-cauliflower.Recipe and image sourced from: http://www.superhealthykids.com/wp-content/uploads/2011/07/pancakes-with-cauliflower.jpg  

Kristin Hedges is a Dietitian with Kids Eat Smart Foundation

Valentine’s Red Breakfast Buffett

No need to get complicated when thinking about themed meal ideas – color can be as creative as we need to be! Serve up a variety of red foods for Valentine’s this week during your Kids Eat Smart Breakfast Club!

Here are some nice and easy red foods:

  • Red Apples
  • Raspberries (if available)
  • Red Peppers
  • Dried Cranberries
  • Watermelon (if available)
  • Cherry Tomatoes
  • Red grapes
  • Strawberries! (if available)

Image and content sourced from: http://www.superhealthykids.com/red-snack-day/

red snacks

Kristin Hedges is a Registered Dietitian with Kids Eat Smart Foundation

Celebrating Heart Month in February!

February is a month not only filled with love but with getting our minds on track with our hearts! Thinking about foods more wisely can help our hearts in the long run. These are few steps you and your family can take to be more heart healthy all year round:

Steps You Can Take:

1. Eat a variety of foods recommended in Canada’s Food Guide and follow the suggested number of servings for your age in all the food groups.

2. Select your fat sources wisely.

3. Limit intake of sweetened food and beverages that can replace healthier food.

4. Eat whole grains and food high in dietary fibre.

5. Eat lots of vegetables and fruits.

6. Prepare foods using healthy cooking methods  such as baking, poaching, steaming, broiling, roasting and stir frying in small amounts of unsaturated oil or fat.

7. Read food labels carefully.

8. Use low fat cooking methods such as: baking, steaming, roasting and stir frying in small amounts of oil and fat.

heart

Information sourced from: http://www.dietitians.ca/Nutrition-Resources-A-Z/Factsheets/Heart-Health/Healthy-Eating-Guidelines-to-Prevent-Heart-Disease.aspx

Kristin Hedges is a Registered Dietitian with Kids Eat Smart Foundation