Big A started soccer back in September and the after game snack frenzy has begun.  The coach told all of the parents, who get assigned snack duty, to keep the snacks healthy.  But that hasn’t stopped the cookies, cupcakes and other not-so-nutritious fare from being chosen as snacks.

I recently went to an educational session at the American Dietetic Association’s Food and Nutrition Conference and Expo on how to feed active kids.  The experts offered up advice on what constitutes a good post-game snack, so I just had to share.

The why behind it

I think it’s important to consider the making of a good post-game snack from a physiological point of view.  First off, these recommendations are for children who work hard for a period of time.  With soccer, Big A runs almost the entire hour so I consider that high activity — maybe not the same as an endurance athlete but hard work for a 5 year old!

Most after game snacks should be eaten 30 minutes after game time and the goal is to help tired muscles recover.  Children who stay active most of the game (and practice) are likely to have glycogen stores (carbs stored in muscles used for energy) that are somewhat depleted — and it’s a good idea to replace them. 

So carbohydrate-rich snacks are good choices along with a little protein is to aid muscle repair and stimulate new tissue. 

Here are 5 snacks that fit the bill:

1. Bagels or graham crackers with peanut butter

2. Fruit (great for young kids that may not be working as hard)

3. Trail mix

4. Animal crackers/granola bars

5. Fruit smoothies/100% juice packs/low fat yogurt sticks

Timing matters too.  If the game is close to mealtime, like lunch or dinner, some juice or fruit is perfect followed by a balanced meal.  A bigger snack is a good idea when the main meal is a couple hours away.

Sally from Real Mom Nutrition, has been crusading for healthier snacks after her kid’s games — some great conversations going on over there. 

Here’s my take on it: While there’s a time and a place for treats like cookies and cupcakes, after games isn’t one of them.  These items are too high in fat and not ideal for recovery.  They also teach kids to associate such foods (and expect them!) after-game time which is not so smart. 

What kind of snacks are your kids getting post-game time?  Has this been an issue for you?

This is a guest post from one of our passionate readers and mom of two young girls, Ramona Underwood. She wrote me suggesting I write a piece on gardening. Since it was obvious she was the real expert, I asked her to write it. Below are her how-to’s on getting started with your own vegetable garden.

I’ve enjoyed gardening ever since I was a child. I like watching things grow and develop too, whether it is a plant, animal, or my children. I LOVE watching my children discover their environment and the wonders around us.

It is important to me for my children, two girls aged 5 and 2, to learn where food comes from and to at least teach them, hopefully, the joy of tending a garden. My family has a small garden; one large enough to feed a family of four that still produces enough to share and preserve some.

If you have thought about growing a garden, what’s stopping you? Here are some easy steps for making it happen.

1. Start with container gardening: Container gardening is a good start for those of you who might be intimidated or have little space. It can also be a good way to try out one plant that may be a little ‘odd’ for your family, or to plant one of your child’s choices that you may not be sure of.

When it comes to containers you have to make sure you have the correct sized container for the plant(s). You also need to purchase the best potting mix you can find; go ahead and buy the best soil at the nursery/lawn & garden center. You will save a lot of disappointment and frustration as your plants will have a solid foundation to start from.

An excellent resource for container gardening can be found here.

2. Choose the right veggies: Many of your traditional ’space hog’ veggies may have a container appropriate variety, i.e. bush green beans, patio tomatoes, patio/container cucumbers and many others. These can be found as seeds or plants at most gardening centers.

Many vegetables can be grown in containers, and some make better companions than others. This site, is another resource for putting together containers, but also provides information on which vegetables to choose.

The Best Vegetables for Containers:Potatoes, chard, lettuce, cherry and bush tomatoes, peppers, eggplants, summer squash, Asian greens, pole beans. And don’t forget herbs!

Planting Depth
Here are the minimum soil depths for healthy growth. Keep in mind that you can get by with less depth if you use a self-watering planter.

• 4-5 inches: chives, lettuce, radishes, other salad greens, basil, coriander
• 6-7 inches: bush beans, garlic, kohlrabi, onions, Asian greens, peas, mint, thyme
• 8-9 inches: pole beans, carrots, chard, cucumber, eggplant, fennel, leeks, peppers, spinach, parsley, rosemary
• 10-12 inches: beets, broccoli, okra, potatoes, sweet corn, summer squash, dill, lemongrass

Good Companions:
• Beans, carrots, squash
• Eggplant, beans
• Tomatoes, basil, onions
• Lettuce, herbs
• Spinach, chard, onions

Combinations to Avoid:
• Beans with onions and garlic
• Carrots with dill or fennel
• Tomatoes or squash with potatoes
• Onions with beans and peas

4. Graduate to raised bed gardening: If you have the space and are ready for more than I suggest raised bed gardening. I have found that container grown plants do not last as long as those planted in the ground.

I have two garden ‘beds’; one is 3′ x 6′ and the other is 3′ x 9′ and are contained by frames. In these two relatively small spaces I am growing tomatoes, okra, cucumbers, dill, basil, green beans, basil, dill, and marigolds thrown in for color. There aren’t many plants, sometimes there is only one, but this produces enough for us to eat fresh home grown vegetables during the summer.

Since the soil should be more fertile, and easier to amend, the plants are planted closer together. With the plants closer together and with a heavy layer of straw or old hay as mulch, there are much fewer weeds and watering requirements. This means that you spend more time enjoying your garden. You can step back and watch it grow, focus on your harvest and not become frustrated trying to wrestle the weeds. If you see some trying to grow, they are easily plucked out as you harvest or water.

5. Involve the Kids:
My girls help with plant choices and planting, they watch the blooms come, and the vegetables grow. They enjoy seeing the different shapes, colors, and varieties that emerge.

They will try different things while exploring the garden that they wouldn’t even touch at the dinner table. Both my girls will pick bell peppers off the plant and eat them like apples. If I were to take the same peppers, even if they picked them, and try to incorporate them into the meal, they won’t eat them. But, I am sure they will someday.

While picking green beans this summer, my youngest sat in my lap and ate every single one as soon as I put it in the bucket. She is learning there is a difference in taste and texture between raw and cooked. Both girls enjoy watching the process of turning a cucumber into a pickle.

You can choose to either continue to garden into a fall season, or go ahead and ‘put the garden to bed’. I usually find our fall activities limit us, so I close up the garden once the summer plants are done.

The biggest thing to remember is to enjoy yourself. It’s fun! Let your kids learn where food comes from and that it doesn’t miraculously appear in the produce section of the grocery store. Let them learn and you learn, how good home grown produce tastes.

Are you growing your own vegetables? And for those of you who aren’t, what’s been holding you back?

Most children prefer to eat with their fingers by the time they reach their first birthday.  While the mess is not easy to watch (or clean up), it’s good for toddlers’ development — and it frees up mom and dad to eat right along with their little ones. 

While I’m still in the messy-eating toddler stage, I wanted to compile a list of my all time favorite finger foods.  This list takes into account nutritional needs at this stage, appropriate textures and ease of preparation.   

1. Sweet potatoes: High in both vitamins A and C, sweet potatoes pack a nutritional punch and sweet taste.  To prepare, poke both sides of a washed potato several times with a fork.  Cook in the microwave for 2-5 minutes on each side.  Smaller potatoes take less time while bigger ones take more time.

When done cut the potato in half and let cool.  Spoon out the soft insides and top with butter if desired.  Cut into small pieces and serve.

2. Frozen peas:  A good source of fiber and several vitamins and minerals including iron, green peas make a great food for growing toddlers.  To prepare either cook according to the package directions or let the peas thaw on their own.  It doesn’t get easier than this.

3. Soft meat:  The American Academy of Pediatrics recently released a report saying 15% of kids under 3 don’t get enough ironwhich is essential during the first few years of life.  It’s important to remember that the type of iron in meat is highly absorb-able making it an ideal food for little ones.

Tough meats are not only a choking hazard but are not appealing to small children.  Try cooking meat in the slow cooker to keep it moist.  Good choices include drumsticks, pork and ground meat.

4. Fish: A child’s developing brain needs essential fatssuch as omega-3s DHA (Docosahexaenoic acid) and EPA (Eicosapentaenoic acid).  Since these fats mainly come from marine sources such as fish, it’s an important part of a toddler’s diet. 

Try low mercury sources of fish like salmon, light canned tuna and tilapia, which are also soft and easy to break up into little pieces.  You can also look for fish sticks made with salmon such as these from Happy Baby. For more on feeding kids fish safely, see Kids Safe Seafood.

5. Eggs:With high quality protein, iron, choline, B12, riboflavin and other key nutrients, eggs are the perfect food for toddlers.  You can scramble them with added veggies like sautéed spinach and mushrooms or boil them ahead of time.  Either way, eggs make a quick and nutritious protein source for growing children.

6. Soft fruit/veggies: Fruits and veggies make great additions to any meal.  Cut soft and ripe fruit into small pieces.  Make sure to include at least one vitamin C-rich fruit and veggie daily such as cantaloupe, papaya, mango, kiwi, broccoli, cauliflower and strawberries. 

Steam veggies until they are soft and cut up into small pieces, season and serve.  Make sure to include at least one vitamin A-rich veggie or fruit daily such as winter squash, carrots, cantaloupe, sweet potatoes and spinach. 

7. Grated apple: Apples are usually left out of toddlers’ diet because of their hard texture.  But by peeling the skin and grating apples, you get a nice finger food that, thanks to its soluble fiber content, helps boost kids’ immune systems.

8. Grated cheese: Add grated natural cheese to veggies, beans, eggs and fruit to round out a meal or snack.  Cheese is a good source of protein and calcium and it contains fat which is especially needed the first 2 years of life. 

9. Beans: Rich in protein, B vitamins, iron and fiber and easily picked up by little fingers, beans make an excellent substitute for meat at meals.  Make sure they are soft and cut larger beans in half.  Serve with avocado and a vitamin C-rich fruit or veggie to help increase the absorption of iron.

You can cook straight from the can or soak dried beans overnight and cook them in the crock pot.  Either way, beans are so nutritious and filling, you’ll want them to be part of your child’s diet for years to come.

10. Whole grains: From pastas to iron-rich cereals (like Cheerios) and pieces of bread, there are many whole grain choices to include at mealtime.  Remember that whole grains contain all parts of the grain including the germ and bran, which contain fiber and plenty of nutrition.  Look for “whole grain” as the first ingredient and the Whole Grains Council stamp to let you know you have a winner. 

And please don’t forget about choking hazards.

So tell me, what are your favorite healthy and easy finger foods you feed your toddler?

“Children can meet their nutritional needs without eating vegetables,” my nutrition professor announced to my college nutrition class. Every mom in the room gasped with relief. Of course the topic of healthy eating for picky eaters wasn’t high on my priority list at the time. But I’ll never forget the impact it had on parents – and now I understand why.

When it comes to feeding kids, it’s the parent’s job is to offer a nutritious diet. But we all know that the food we choose doesn’t always make it into the mouths of “>picky eaters. So what’ s a parent to do?

Have a plan!

Because it can take a while for little palates to come around, try pairing these easier-to-accept foods with other items they aren’t ready to eat (yet).

1. Offer tasty cantaloupe: Rich in both vitamin A and C, nutrients kids need on a daily basis, cantaloupe packs nutrition and a sweet taste. Have it as part of breakfast or for a snack and feel good knowing your little one is getting the same vitamin A found in green veggies.

2. Stock the pantry with ready-to-eat cereal: Picky eaters may not be eating many iron-rich foods, especially at-risk kids age 3 and younger. Finding a cereal that contains iron along with whole grains and fiber is key. One example is Cheerios which contains more than 40% of the Daily Value for iron and is a good source of fiber (try to keep sugar at 10g or less per serving).

3. Include vitamin C-rich fruits: Vitamin C increases the absorption of iron at meals. For picky eaters, make a habit of including strawberries, cantaloupe, orange slices and kiwi with meals, especially breakfast.

4. Serve sweet potatoes: Also rich in vitamin A, sweet potatoes have a sweet flavor that many kids like. Serve sweet potato fries with a sandwich and watch your kids attack.

5. Sneak in whole grains: You child won’t be able to tell that their macaroni and cheese is made with whole grains. There are many whole grain products on the market to experiment with — whole grain waffles, crackers and pasta. Check this listing from the Whole Grains Council.

6. Provide palatable protein sources: Most children get their share of protein from milk and yogurt but it’s the nutrients in eggs, meat, fish, and beans – iron, omega-3 fatty acids and zinc – that are essential for growth. Make healthier versions of chicken tenders at home, try French toast using a DHA-rich egg, serve meatballs with toothpicks and include nutritious beans as part of a burrito or finger foods for younger children.

7. Try veggies and dip: Keep serving veggies at meals but also try them at snack time. Kids like to dip veggies like carrots, zucchini and cucumbers in tasty dips like hummus or ranch dressing. A recent study showed kids age 4 to 10 prefer crunchy veggies.

8. Offer nuts: While nuts can be a choking hazard for younger children, they make a tasty and nutritious snack for kids. Try dry roasted almond slices which are crunchy and great topped on yogurt. Most nuts are rich in vitamin E, magnesium, zinc, selenium and copper.

9. Watch out for fillers: Children getting too much juice and milk may eat less food throughout the day. Stick to the American Academy of Pediatrics (AAP) recommendation to limit juice to 4-6 ounces for children 1 to 6 years old and 8-12 ounces for kids 7 to 18 years old. And to meet their calcium needs, kids aged 2 to 8 years old need 2 milk products daily and older kids need 3.

10. Consider supplements: If your child won’t eat entire food groups like fruits and veggies, talk to your pediatrician about a multivitamin.

But even if you child doesn’t need a multivitamin, they might need other supplements. The American Academy of Pediatrics recommends breastfed infants and older children drinking less than 4 cups of milk per day get 400 IU of vitamin D daily. Omega-3 fatty acids are another supplement that might make sense for children who don’t eat fish. See Kids & DHA: The Complete Guide for Parents to see if your child is getting enough.

Do you have picky eaters at home? Are you worried about their nutritional status?

For more on what to feed your kids see our Nutrition for Children section.

You hear a report about school-aged kids’ poor nutrition and think “that’s so far away” for your little baby or toddler. But because most food learning occurs during the first 5 years of life, what you do from day one can affect your child’s health – and what they eat – when they get older.

So let’s go through each of the stages of growth and see how you can increase the odds that your kids will grow up to be healthy adults.

Infants: Birth to 6 months:
Everyone knows that infants need breast milk or formula the first few months of life. While breast milk is still the preferred nutrition source, formula is a good second choice.

Nutrition highlights: The AAP recommends 400IU of vitamin D* daily for breastfed infants. Nursing moms who don’t eat fish should consider fish oil supplements that contain at least 300mg of DHA* because levels in breast milk are directly related to mother’s intake. Many formulas are fortified with DHA to enhance brain health.

Feeding Tip! Try not to overfeed or underfeed your baby. If baby is crying and feeding time was recent, try other ways of soothing before feeding. On the other hand, if nothing else will calm your baby, by all means see if they need milk. Basically, let baby – not a schedule– guide you in how much milk he or she needs.

Infants: 6 to 12 months
At 6 months babies’ iron stores deplete and they need nutrition from additional sources. This is a time of rapid food transitions starting with watery-textured food, gradually increasing to puree, advancing to lumpy puree and finally moving up to soft, cut up finger foods. See our Infant Feeding Guide for step-by-step advice.

Nutrition highlights: After 6 months, babies will need more than half of the following nutrients from complementary foods: Iron (iron fortified cereals, meat), vitamin D (supplements, formula), B6 (cereal, whole grains, enriched grains), niacin (cereal, egg yolks, turkey), zinc (some cereals, meat), vitamin E (vegetable oils, avocado, cereals) and phosphorus (cereal, fish, meat and eggs).

Feeding Tip! Most babies are accepting of a variety of tastes and textures so take advantage of it. Research shows that the more flavors introduced early in life, the more likely it is children will accept new foods later. Remember, this is a rapid transition time so when your child is doing well step up the texture to guide him or her to the next stage (without forcing of course!).

Toddlers: 1 to 3 years:
Toddlers under 2 still need a high fat diet (30-45%) including whole fat dairy products. After one, children are either drinking whole milk (2-3 cups per day) or breast milk (after 2 they can switch to low fat dairy). If a toddler has progressed to finger foods, he or she can eat what the whole family eats, but watch for choking hazards. Gradually increase the consistency of food as they get older, cut up food into small pieces and always supervise at mealtime. See Toddler Feeding Section for more detailed guidance.

Nutrition highlights: Children under 2 are still at risk for iron deficiency so include iron-fortified cereal with a vitamin C-rich fruit or veggie (cantaloupe, tomatoes, strawberries, oranges, kiwi and broccoli), green veggies and meat. After turning one, growth rate decreases. Somewhere between 18 months and two years of age, toddlers get skeptical of certain foods. Babies no longer drinking DHA-supplemented formula or breast milk can get the DHA** by eating fish including salmon, light tuna and halibut.

Feeding Tip! Eating a variety of foods takes time and repeated exposure just like other learned behaviors (like reading and writing). Protect your child’s natural ability to self-regulate food by providing regular meals and snacks and letting them decide “how much” to eat. Instead of eating special food, toddlers greatly benefit from eating with the family.

Preschoolers: 3 to 5 years
If you’ve continued to expose your little ones to a variety of foods without trying to get them to eat less or more, you’ll watch them grow in to more adventurous eaters. On the other hand, if there’s been ongoing tension at the table their eating habits may get worse. For more specifics on what to feed see MyPyramid for Preschoolers.

Nutrition highlights: This is a time when kids become more independent, notice what their friends are eating and start to eat food outside of the home. Studies reveal that children at this stage are more likely to eat higher quantities of fat, saturated fat and sugar from sweets and sweetened beverages. It’s important to maintain balanced meals and snacks at home to reinforce the foundations of healthy eating.

Feeding Tip! Preschoolers want to be just like their parents so eat with them as often as possible. This is the perfect time to have your child help pick out food and prepare dinner – skills they will need later in life!

School-aged Children
Once your child is in school full time they will be eating more meals outside the home. Much of the work you’ve put in will start to pay off. If you’ve made mealtimes pleasant and provided your child with a variety of foods – without being controlling – they are likely to be competent eaters outside of the home. For more specifics on nutrition needs at this stage see MyPyramid for Kids.

Nutrition highlights: Research surveys reveal the five nutrients most likely to be low in school-aged children are vitamin E (nuts, seeds and vegetable oils) calcium (dairy products), magnesium (nuts, whole grains, beans), potassium (dairy, fruits, veggies and whole grains) and fiber (beans, whole grains, fruits and vegetables). After age 8, calcium needs increase (e.g., 3 cups of milk products daily). 80% of school-aged children do not consume the recommended amount of fruits and vegetables. Sweetened beverages often replace milk as the beverage of choice.

Feeding Tip! Adolescents who eat dinner with their family on a regular basis have better diets and lower weights than those who don’t. Serve fruits and vegetables with every meal and have the family eat together most nights.

*The AAP recommends all kids drinking less than 4 cups of milk day be supplemented with 400 IU of vitamin D.

**Most children and adults do not consume enough DHA and EPA from fish sources. If you and your children do not consume fish a couple of times per week talk to your doctor about supplementation.

Subscribe to Raise Healthy Eaters (or tell a friend) for more child-feeding tips.

References
Butte N, Cobb J, Dwyer J, Graney L, Heird W, Rickard K. The start healthy feeding guidelines for infants and toddlers. Journal of the American Dietetic Association. 2004;104(3): 442-450.

Krebs NF and Habidge MK. Complementary feeding: clinically relevant factors affecting timing and composition. American Journal of Clinical Nutrition. 2007;85(2):639S-645S.

AAP Vitamin D Recommendations

Birch SR, Daniels MW, Gilman AH, Lichtenstein KT, Steinberger J, Stettler N, Van Horn L. Dietary recommendations for children and adolescents: A Guide for Practitioners. Pediatrics. 2006:117:544-59.

Secrets of Feeding a Healthy Family: Orchestrating and Enjoying the Family Meal by Ellyn Satter, MS, RD, LCSW.

Yesterday the media was bursting with news about children and vitamin D. A study published in Pediatrics revealed that 70% of children –- millions of kids — have low vitamin D levels. Nine percent of 1 to 21 year olds were found to be deficient in vitamin D and 61% had insufficient levels. I couldn’t believe it when I read that only 4% of children were taking vitamin D supplements.

Why are so many parents choosing not to supplement their kids?

I don’t think parents understand how easy it is for children to fall short on the sunshine vitamin. And I especially don’t think they understand the impact that vitamin D deficiency can have on life-long health.

Research suggests that insufficient vitamin D not only negatively affects bone mass (Rickets only occurs with a severe deficiency state) but it is linked to the development of cardiovascular disease, diabetes, cancer and multiple sclerosis. In fact, the aforementioned study showed that kids with lower levels of vitamin D also had lower blood calcium levels, higher blood pressure and lower HDL (good cholesterol). For more information on vitamin D, see Is Your Family at Risk for Vitamin D Deficiency?

To help parents like you understand this public health concern, I’ve listed 4 key reasons why 7 out of 10 kids don’t get enough vitamin D.

Born to vitamin-D deficient moms: Kids aren’t the only ones with low levels of vitamin D. Many adults are at risk for vitamin D deficiency – and that includes pregnant women. If an expecting woman stays out of the sun, has dark skin or is overweight she is at increased risk. And expecting moms can’t necessarily rely on prenatal vitamins which contain 400 International Units (IU). According to the Amercian Academy of Pediatrics (AAP) policy report:

Supplementation with 400 IU of vitamin D per day during the last trimester of pregnancy has minimal effect on circulating 25-OH-D concentrations in the mother and her infant at term. An unsupplemented infant born to a vitamin D–deficient mother will reach a state of deficiency more quickly than an infant whose mother was replete during pregnancy.

It would be wise to test vitamin D levels during pregnancy so women would know if they need additional supplementation. During my recent pregnancy I took an additional 1000 IU of D. If you are pregnant, talk to your doctor about a vitamin D test.

Not enough time in the sun: According to the aforementioned study, children who watched more TV (spending time indoors) were more likely to have low vitamin D levels. But if parents lather their children up with sunscreen every time they go outdoors, they’re faced with the same problem.

The problem with relying on the sun for vitamin D is it’s hard to determine if it’s getting the job done. According to Michael Hollick, a leading vitamin D researcher, the hours between 10am and 3pm (10-15 minutes of sun exposure is recommended) produce the most vitamin D. So relying on late afternoon or early morning sun exposure may not be enough. And most parents are worried about the risk of skin cancer.

There’s not much D in food: Fatty fish such as salmon, tuna and mackerel and fortified milk and cereal contain vitamin D but that’s about it for food sources. Many parents feel their milk-drinking kids are safe. But according to the AAP, children would need to drink 4 cups of milk per day to make it to the 400 IU they recommend. And while milk plays an important role in young children’s diet, too much of it can displace other nutritious foods.

For babies and nursing toddlers, breast milk offers very little vitamin D. This is why the AAP recommends breastfed children be supplemented with 400 IU daily starting in the first few days of life. Formula is supplemented with vitamin D. See my product review for Carlson Vitamin D drops.

Public health recommendations are too low. The Institute of Medicine’s Adequate Intake for vitamin D is only 200 IU which is why the AAP has stepped up its recommendations. Due to the mounting research, the Institute of Medicine is in the process of revising its stance on vitamin D.

There’s little doubt that vitamin D insufficiency is an important public health concern for families all over the country. Take the time to talk to your doctor and get your levels checked. Many health experts believe that 1000 IUs is an appropriate amount for adult supplementation. And remember the AAP’s recommendations for children – 400 IU daily for breastfed children and older children not drinking 4 cups of milk per day.

As more news and research breaks, Raise Healthy Eaters will be there to break it down for you.

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