On Food & Health
When shaping eating habits, sooner is better.
I have encountered many parents who ask, How can I get my children to eat healthy? What can I do to get my child to eat vegetables?
While some children resist eating veggies, others do not, and those usually have a vibrant food culture at home, which means that at least one parent plays the role of the nutritional gatekeeper, encouraging healthy eating habits by virtue of what meals or snacks she or he prepares. A good gatekeeper provides healthy and/or innovative meals. In homes where children do not eat vegetables, drink soda freely and eat food that comes prepared out of a box or bag, the nutritional gatekeeper may well be better named an enabler of bad eating habits.
Unfortunately, poor habits are easily adopted. Kids learn to make poor food choices and rely on a menu of soft bread, pasta, breaded chicken fingers, pizza, burgers, hot dogs and fries – mostly refined carbohydrates, tenderized meats and refined fats. They have a very limited menu, a poor road map for eating, where the bulk of their nourishment is derived from a few ingredients.
Every family, whether two or single parent, needs a responsible nutritional gatekeeper. This person promotes healthy eating by educating him or herself and by applying what he or she learns in the kitchen. Information about good eating practices abounds and the adult is responsible for the nutritional formation of the child. If your home doesn’t have one, you can become the gatekeeper. Follow this link to a New York Times article about nutritional gatekeepers; you may have to register (free) to read: Who’s Cooking? (For Health, It Matters). http://www.nytimes.com/2009/03/17/health/17well.html
A basic formula for healthy eating is:
*Eat whole grains in the form cereal, bread, rice blends, etc.
*Eat 75% or more of your food from the plant kingdom: eat whole fruits and vegetables.
*Eat locally-grown whenever possible. Food is fresher and at the peak of ripeness.
*Eat a variety of proteins: meat, fish & seafood, poultry and soy beans.
*Stay away from refined sugars and fats: sodas, packaged foods, packaged desserts and sweets are no-no’s. Beware of processed food that bears an “organic” label. Processed food is still processed food in spite of the organic labeling.
*Eat most of your carbohydrates early in the day when you are more active and fewer in the evening when you are less active. If you need more food, eat more vegetables and save the carbs for the last part of the meal. In other words, eat your vegetables and proteins first and your modest portion of carbs last. This technique keeps your metabolism humming.
Encourage your children to eat a variety of vegetables. It is a fact that nutritional variety consisting of whole, plant-based foods is a cornerstone to general well-being, weight management, healthy digestion and a healthy immune system.
Introduce healthy eating habits to kids early and stay consistent. Talk about the importance of good nourishment and follow up by providing meals that demonstrate those principles. The nutritional habits that you instill in your children will reflect on their adult health.
Kiddie Table
I never advocate artificially-flavored-dyed-sweetened drinks. Planning ahead is better. I only allow bottled drinks as a last resort. My children drink pure water and eat a refreshing fruit medley over the course of their play day during the summer. The water keeps them hydrated, while the fruit medley provides electrolytes and calories. I am careful about allowing them to play outside for prolonged periods during very hot days. I prefer to punctuate outdoor activity with indoor rest to keep the heat stress under control.
Visit my sponsor,
This is my favorite summer fruit salad recipe:
All-Day Fruit Medley, serves 8
Amount Measure Ingredient
________________________________________
1 cup diced watermelon
1 cup red grapes
1 cup diced pineapple
1 cup diced cantaloupe
half cup chopped raw, unblanched almonds (or walnuts)
2 tablespoons local honey
1 teaspoon fresh lemon juice
half teaspoon sea salt
1. Dice the fruit into small, bite-size pieces.
2. Place all the ingredients in a bowl.
3. Combine.
4. Serve chilled and enjoy!
Nutritional Facts for half cup serving: 103 Calories, 2g protein, 15g carbohydrate, 5g fat
Healthy & Seasonal!
For Northern Hemisphere Inhabitants, think all-things-fresh out of the garden. If you don’t have one, but want one now, why not buy grown and ready plants from your local nursery? If you don’t have a plot of dirt, use pots placed on a sunny window sill. Try tomatoes in a dozen different varieties, zucchini – squash and blossom, greens, peppers, cucumbers and green beans…avoid contaminating your food with pesticides and synthetic fertilizers. Good compost and manual removal of pests ensures clean food from garden to table!
Do you do health food? Check out this site:
Season’s Recipe:
Squash Blossom Fondue
When your squash plants start budding flowers, clip a few. Cut the blossom at the base, blow off bugs and dirt (if any). They are rarely too dusty, but if they are, give them a gentle rinse under running water.
1. Place you blossoms on a lightly-buttered (or oiled) ceramic dish.
2. Arrange a modest amount of your favorite mild cheese(s) inside and over the blossom. Salt is optional, depending on the flavor of the cheese(s).
3. Add just a little more butter in tiny chunks (optional).
4. Sprinkle a light layer of bread crumbs over everything.
5. Bake at 350 degree F oven (or toaster over) for 10-12 minutes to melt the cheese.
6. Remove from the heat and eat immediately. Try a cheesy blossom over some French bread and enjoy heaven on earth!
Southern Hemisphere Inhabitants ~ July is the middle of winter, but the root veggies are ready for harvest: beets, carrots, celeriac, parsnip, rutabaga (Swede), turnips, radish, etc. Other delights include butternut squash, peas, spinach, chicory, broccoli, Brussels sprouts, Chinese cabbage, kale and the long harvest greens like chard.
Season’s Recipe:
Maple-Sweet Butternut Squash and Pecan Bisque, serves 8
Amount Measure Ingredient
________________________________________
3 cups peeled and med. diced butternut squash
1 cup chopped celery
1 cup chopped yellow onion
1 clove garlic
2 tablespoons lightly roasted pecan
4 tablespoons pure maple syrup
3 tablespoons light olive oil
4 cups vegetable broth or water
2 cups fresh, unfiltered apple cider
one fourth teaspoon nutmeg
salt and pepper -- to taste
1. Toss the squash, celery, onion and garlic in the oil and spread over a cookie pan. Oven roast for 45 minutes at 390 degrees F (reduce roasting time by 20 minutes if using a convection oven).
2. Place the roasted ingredients in a soup pot and add the remaining ingredients. Bring to a boil and reduce to a simmer, skimming any froth off the top with a ladle. Discard the froth.
3. Simmer for 30 minutes and remove from the heat.
4. Allow the soup to cool a bit, transfer to a blender, and puree to a smooth consistency.
5. Adjust the seasoning with salt and pepper, as desired. Enjoy!
Nutritional Facts per 1 cup serving: 145 Calories, 1g protein, 22g carbohydrate, 6g fat
Visit my sponsor,
| NEXT page |