Weekend Series: Family Nutrition - Adult Nutrition

This is a continuation of the series:

Family Nutrition: Easy and Inexpensive Ways to Eat Healthy for All Ages

Part 1: Infant Nutrition
Part 2: Toddler Nutrition

Adult Nutrition

Switch to Whole Grains and Whole Wheat Products

By now, the media has adequately touted the benefits of whole grains vs. white grains.  Eating whole grains lowers your risk of cardiovascular disease, reduce your likelihood of developing type 2 diabetes, and help with weight management.  And because of their growing popularity, products made with whole grains or 100% whole wheat are easier to find than ever.  Even Wal-Mart carries Great Value brand 100% whole wheat pasta for $1 a box.  I will admit that the wheat/grain flavors can vary from brand to brand.  If you don’t like the one you tried, don’t write off whole grain products all together.  Try a different brand.  Currently, we buy all our bread, tortilla, rice, and pasta products in their wheat or brown varieties.  Most stores carry generic versions now, so they have become an inexpensive option for the majority of families.

Eat Whole Foods

While prepackaged foods may bring convenience, they are full of salt and other natural or synthetic ingredients that are used prolong shelf-life, enhance colors, add flavorings, you name it. You may be surprised at how easy it is to make some of these meals and other convenience foods at home, and that’s really all whole foods are: unprocessed foods.  Feel like spaghetti?  Make your own sauce.  A batch of my grandpa’s spaghetti sauce recipe makes enough for our family to have 3 meals on.  I throw the ingredients in my crock pot in the morning and let it cook itself (I loooooove my crockpot).  Whatever is left over, I freeze and save for another night.  Need a healthy lunch option?  Instead of a lean cuisine, try making a greek wrap: whole wheat tortilla, hummus, cucumber, feta, red onion, tomatoes, olive oil, balsamic vinegar.  You can chop and season the veggies on a Sunday and stick them in the fridge to eat throughout the week.  Feeling like chicken pot pie?  Grab a frozen pie crust, a package of frozen mixed veggies, a serving of homemade cream of something soup (another weekend recipe you make up in one big batch and freeze), and a rotisserie chicken from your deli.  Mix it all together and bake!  Definitely a healthier alternative than the ones you see in the freezer aisle.  You will most likely have enough chicken to make two pies, so this is an easy recipe to double up and save one for later.  So take the challenge.  Try duplicating one of your favorite “convenience meals” with a make-at-home version and compare the ingredients (and flavor!) and let me know what you think.

Make Your Own Seasonings

It’s been years since I bought a packet of taco seasoning.  I remember being in the store one day (back when I was between jobs and therefore unemployed) and looking at the ingredients.  I sat there and said “Hey, I have all of this stuff in my pantry – so why am I going to spend $1.29 for this?”  I have never bought a pack since.  I have done this with several other “convenience” seasonings too: Italian Seasoning, Onion Soup Mix, Chili Seasoning, etc.  I found an idea to various seasonings stored in mason jars on Pinterest that I will probably copy (see linked photo).  Simple, easy, and a great way to save some cash.

So, there you go.  Those are the ways that I try to work in healthy options while wrangling two young kiddos.  What tips do you have for keeping your family healthy?

Weekend Series: Family Nutrition - Toddler Nutrition

This is a continuation of the series:

Family Nutrition: Easy and Inexpensive Ways to Eat Healthy for All Ages

Part 1: Infant Nutrition
Part 3: Adult Nutrition

Toddler Nutrition

Provide Options

Variety is key.  Giving them options allows them to still be in control of their choices, and gives you peace of mind that they are still healthy choices.  You want them to eat more vegetables?  Try offering two or three different types with your meals.  You can also take your child shopping with you and let him/her pick out what types of food they would like to try to eat.  Chances are, when they own the choice, they will be more likely to try it.  Of course, toddlers are still toddlers…mealtime meltdowns may still occur!

Read Nutrition Labels and Ingredient Lists – Don’t Take Their Word For It

Think about what is most important to you regarding your kids’ foods.  Sugar? Dyes? High Fructose Corn Syrup? Hormone/Antibiotics? Salt?  Reading ingredient list is the only way to determine what is truly in the product you are considering purchasing.  If a product states it is “100% Natural” – it really doesn’t mean anything other than it probably doesn’t contain artificial flavors/colors. The only way to know for sure is to read the label.  Spend those few extra seconds to really discern the products you are considering.  That way, when you get home, you don’t have to worry about it while preparing your meals.

We try to avoid artificial colors with Abby because more and more research is showing their negative effects on children.  And let’s face it; there is no need/benefit from consuming them anyway.  In spite of this, I am not the food police.  She can have lollipops and other treats in moderation.  In fact, we just made Kool-Aid popsicles this past weekend.  However, meal-times are when I am the most careful.  And since the majority of her nutrition comes from meals and regular snacks, I feel confident that whatever may sneak in elsewhere is not enough to do any harm.  

Start a Garden

As a working parent, we all wish to spend more time with our kids.  Having a home garden is an easy way to get your toddlers and older kids involved in a family activity, and also a fun way to encourage them to eat healthier.  Many fruits & vegetables like cucumbers, squash, watermelon, peppers, and cantaloupe are easy to grow and easy to maintain.  Spending 10 minutes every day or every other day watering your plants with your children will not only give you quality time, but help teach them proper nutrition also. 

 

Come back tomorrow for the continuation of the series: Adult Nutrition

Weekend Series: Family Nutrition - Infant Nutrition

Family Nutrition: Easy and Inexpensive Ways to Eat Healthy for All Ages

Being a working parent is challenging.  Being a parent is challenging.  Working out the logistics of daycare/school drop off, getting everyone to their after school activities on time, making sure homework is done, baths are taken, laundry is clean….oh wait…dinner?  What’s for dinner? 

Believe me, I take advantage of the drive through when necessary.  Usually on nights where I’m flying solo, sick, or just don’t have the energy to put into dinner.  But eating healthy is important for our family, so I make informed choices about what we eat, and find easy ways to prepare wholesome foods for everyone. 

This weekend I will be posting tips on healthy nutrition for busy families.  I will be focusing on Infant Nutrition, Toddler Nutrition, and Adult Nutrition.  So continue to check in this weekend for more information!

Infant Nutrition

Breastfeed

There really is no cheaper option for feeding your infant than breastfeeding.  It is 100% free, and it will be available wherever and whenever your baby becomes hungry.  If you are unsure about breastfeeding, or are currently struggling with it for any reason, there are a myriad of resources at your fingertips.  If you feel you need support or have any questions about breastfeeding and/or formula supplementation, visit the following sites:

 

 

Make it Yourself

Once your baby shows the signs of readiness you can introduce solid foods, which occur typically between 4 to 6 months.  I recommend making your own.  Those little jars of baby food, while cute, can be very expensive.  Invest in a hand blender – they are relatively inexpensive and it will make making your own baby food super easy.  I made Will some apples last week. I peeled, cored and roughly chopped 1 apple, then steamed it for about 10min.  Then, I threw it in the cup that came with my blender and purred it for about 10 seconds.  And, it was done!  I got 6 1oz servings of apples for my little guy in less than 15min.  At the same time, I was cooking dinner for the rest of my family too.

Here are my baby food making supplies:

• Cuisinart Smart Stick  
• OXO Tot Baby Food Freezer Tray  
• Fresh foods: I just bought pears, apples, carrots, and a sweet potato to make for my little guy

That’s all you need!  And, if you are even luckier and your kiddo doesn’t like purees (much like my daughter) or if you prefer baby led weaning, then you have it even easier.  Just work in healthy/baby friendly foods into your regular meal planning and set them out for your little one to enjoy.  Things like broccoli spears and sweet potato wedges make great options for your little one to explore food with.

Start Slow
A 6 month old does not need 3 meals a day.  With our daughter, we started with 1 “meal” a day – dinners.  Then we gradually added breakfast the next month and then lunch when she was 8 months.  By the time she was 9mo she was on the regular school meal/snack schedule as well as their provided meals.  It saved us a lot of time not having to send meals to school every day.  I’ll admit I had a hard time letting go of controlling everything she ate, but, in the end it was worth my sanity not having that extra thing to worry about every day.  We will follow this same strategy with Will, providing his cues.

Don’t fret about your infant missing a “meal” either.  As long as they are still getting breastmilk or formula as their main source of nutrition throughout the day, chances are, they will be just fine.

Come back tomorrow for the continuation of the series: Toddler Nutrition