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Quick Dinners - Happy Kids (and Happy Grown Ups)

Wed, 30 Sep 2009 01:37:24 +0000

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Cooking for kids can be difficult because they can be tough critics. They want big flavor and don't always care much about good nutrition, so your healthy meal may get a few pouts (or worse). Or you give in and make the foods they love for the family dinner, which is fine once in awhile, but while your kids might be happy to eat hot dogs every night for a week, not too many moms and dads feel the same way.

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Breakfast and Your Kid's Brain

Mon, 28 Sep 2009 11:18:42 +0000

_{Photo � Lise Gagne}

You've heard many times that breakfast is the most important meal of the day. That's probably true - at least a healthy breakfast will get your day started the right way. That's true for both adults and kids.

Your brain needs to refuel after a good night's sleep. A few studies show kids perform better on cognitive tests when they eat breakfast. So letting your kid leave home in the morning without eating smething is a bad idea, unless your school serves breakfast (and many schools do).

Does the type of breakfast matter? One study showed kids who ate oatmeal did the best on mental tests, but I think any breakfast that includes some whole grains, protein and some fruit will work just fine. A bowl of cereal (preferably not the overly sweetened variety) with low fat milk and a glass of orange juice is good. You can add a little more protein by adding a hard boiled egg, or a slice of toast with peanut butter.

So what if your kid hates eating breakfast? Well, it depends why. If your son doesn't like breakfast foods, it's fine to make a sandwich or eat some soup. There's nothing magical about traditional (and often sugary or greasy) breakfast fare.

Some kids may just not be hungry when they wake up. But they need to eat too. Maybe just a hard-boiled egg or a single slice of toast. And send a snack along with them to eat at mid morning. Something like granola, or nuts and fresh fruit or even a protein bar will keep their brains fueled until lunch time.

Breakfast Ideas

Tackle Those Sugar Cravings

Wed, 23 Sep 2009 04:35:44 +0000

_{Photo � Andy Reid}

Do you or any members of your family struggle with sugar cravings? How do you satisfy them? A lot of people satisfy their sugar cravings by eating fruits, but many readers tell me eating fruit just doesn't work to stop their sugar cravings.

I know how difficult those sugar cravings can be so I have some advice for taming sugar cravings (without ruining a healthy diet) with some deliciously sweet (but healthy) recipes from some of our About.com Food Guides.

If you have any tips for conquering your sweet tooth, leave a comment and let me know how you do it.

More About Sugar Cravings

Simply Stir-Fry

Mon, 21 Sep 2009 10:27:14 +0000

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I love stir-fried foods. The combination of flavors and textures is wonderful and all those vegetables make stir-fry meals healthy. Stir-frying a meal at home is easy and quick - all you need is a wok or a heavy frying pan, a little oil, some vegetables, tofu, pork, chicken or beef and a flavorful sauce.

If you're new to stir-frying, you'll need to keep a few things in mind.

Prepare all your ingredients before you start stir-frying your dish.
Cut all your foods into pieces that are similar in size (bite size is good).
Start with the foods that take longest to cook first, like meat, and finish with foods that cook quickly, like bean sprouts.

Don't fret if you don't have a wok; a heavy duty frying pan will do just fine. However, a typical wok is inexpensive and makes a nice addition to your kitchen.

You can use almost any combination of meats, seafood and fresh vegetables in your stir-fry, which is great for the budget because you can use foods that are on sale at the grocery (you can also find stir-fry meal kits - talk about easy). Or you can choose foods that are ready to toss into the wok, like precut carrot strips and broccoli pieces, chicken or beef strips, shrimp, bean sprouts, or sliced peppers and mushrooms, to save time.

Here are some easy and delicious stir-fry ideas to get you started:

Fast Fish

Fri, 18 Sep 2009 11:18:05 +0000

_{Photo © Darrell Peterson Photography}

The American Heart Association recommends we eat fish at least twice each week. That's because fish, especially oily ocean fish like salmon and tuna, contains omega-3 fatty acids that are good for your heart and blood vessels.

Some people are a little daunted by the idea of cooking fish, but it really isn't all that tricky. Start by choosing fish that is fresh smelling with resilient flesh and if you choose whole fish, they should have bright red gills and clean-looking skin. Be sure to cook and eat the fish within a few days, or choose frozen fish.

Baked, broiled or poached fish is better for you than batter-fried fish. And fish cooks quickly so fish meals are ready in a snap - just add a green vegetable and a salad for a delicious and super-healthy dinner.

Healthy Fish Recipes and Tips

Getting Kids to Eat Healthy

Wed, 16 Sep 2009 10:19:44 +0000

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Feeding kids can be kind of difficult, can't it? You may have to struggle with super-picky eaters (like my kids were) every day, and those trips to visit relatives and friends who serve lots of sugary and greasy snack foods don't help. And as kids grow, they gain the autonomy to just go to the store to buy what they want after school, rather than eat what you have in the refrigerator at home.

We have lots of resources for helping your kids eat healthy. You can hide healthy foods in your kids' meals, or maybe teach your kids how to cook, a sure way to increase their interest in eating new foods. And while you're working through those picky eater years, you can give your kids dietary supplements to ensure they get the vitamins and minerals they need. As your kids grow, you can provide healthy after school snacks that teens will love. Here are more ideas:

We have lots of expert tips here to help you, however, now it's your turn to speak up. What do you do to get your kids (or grand kids or kids at your day care center) to eat healthy? Share your tips with us.

Cutting the Calories From Your Fried Chicken

Mon, 14 Sep 2009 10:32:31 +0000

_{Photo © Jeffrey Hamilton/Getty Images}

Since chicken is lower in fat that red meat, it makes a terrific main dish for a healthy meal - as long as it isn't breaded and deep-fried. That's because the breading soaks up fat and adds extra calories. But, I know, your family loves that flavor and texture that makes fried chicken so popular. If only it was possible to have that flavor without the extra fat and calories...

Actually it is possible. There are healthier versions that are just as delicious as fried chicken, but much better for you. Instead of breading your chicken and frying it, use crushed corn flakes as a coating and bake the chicken in the oven. You can add some extra flavoring by adding your favorite herbs and spices. Here's how to have healthier un-fried chicken:

You can save time by purchasing skinless chicken breasts and thighs instead of doing that yourself. While your chicken is baking in the oven, you can steam your favorite vegetables, make a simple tossed salad and add some crusty whole-grain bread.

Add Variety To Your Vegetables

Fri, 11 Sep 2009 07:26:25 +0000

If you are like most people, you probably need to eat more vegetables every day. According to surveys done by the American Dietetic Association, only about 14% of people in the US eat five or more servings of vegetables daily.

I guess a lot of people think vegetables are boring, so they push them aside in favor of a second helping of meat or something starchy. Or dress up the vegetables with high calorie dressings and sauces (sometimes more sauce than veggies).

Vegetables don't have to be boring. With these quick and easy recipes, the vegetables taste so good they could make the meal all by themselves:

Comfort Foods

Wed, 09 Sep 2009 10:31:23 +0000

_{Photo � Photodisc/Getty Images}

What do you think about when I say comfort food? Maybe the pot roasts your mom made when you were young, or possibly baked chicken and mashed potatoes. Or are your comfort foods more along the lines of spaghetti or mac and cheese?

Comfort foods are more than just flavorful meals - they mean something to us. They make us feel good and happy and bring back memories of childhood or good times somewhere in our past. What kind of memories are you making when you serve your family at mealtime? Do your dinners serve up warm fuzzies that your kids will always remember or will their future comfort foods come with a side of fries and a supersized soda? Something to think about.

Of course comfort foods don't have to be main meals - there are plenty of delicious desserts, fresh bread and warm snacks that make us feel happy. Comfort foods don't have to be difficult to prepare, either - here are some healthy and quick recipes that just might make some new memories:

Healthy Foods at a Glance

Mon, 07 Sep 2009 08:42:00 +0000

_{Photo � Cindy Kalamajka}

Can you recognize a healthy food when you go shopping? Some healthy foods are easy to spot, like the fresh fruits and vegetables sitting in the produce section, but which types of meat are best? What about dairy products? And do you know which packaged and convenience foods to choose?

Let me give you a couple of tips for healthy grocery shopping. In the meat section, look for lean cuts of fresh beef and pork, and be sure to include fresh fish and poultry in your weekly meal plan. Buy low-fat and non-fat milk, cheese and yogurt from the dairy case.

So far, so good. But the rest of the store might be a bit trickier. When you're shopping in the freezer section, choose frozen foods that are not too high in sodium (no more than about 400 - 500 mg per serving), are low in saturated fats (and zero trans-fats) and watch the calorie counts.

The same ideas work for all the boxed and canned goods in the rest of the aisles - keep unhealthy fats and sodium counts low. And choose breads, cereals and pastas that are whole grain to get more fiber. Be very careful in the junk food snack aisles and don't buy too much sugar sweetened soft drinks - milk, juices and water are much better for you.

More About Healthy Foods

What Are Healthy Foods?
High Fiber Foods
Reading Food Labels