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Wednesday, June 4, 2014

books - kid eats!

I've reviewed a few books related to kids' eating and meal ideas! Check these out for some easy ideas for this summer and beyond with your children or even your picky eaters.

all photos from Amazon.com

Eat This Not That for Kids! by David Zinczenko with Matt Goulding
This book is filled with tons of real pictures and calories, fat grams, sodium counts, etc. It's awesome for busy on-the-go parents!

DESSERT TIPS

  • Cake cones have less sugar and calories than sugar cones for ice cream. 
  • "The more complicated an ice cream sounds, the worse it is for you." (page 44)
  • "Sprinkle your child's ice cream cup with a big dash of cinnamon. By preventing the ice cream's sugar from passing through the stomach too quickly, cinnamon helps suppress the blood sugar spike that follows a sweet dessert. Caloric cost: zero." (page 61)
LUNCH & DINNER TIPS
  • Thin crust pizza has fewer calories and sodium and fat grams than hand-tossed or classic pizzas.
  • Olive Garden will let you substitute whole wheat pasta instead of white. This gives your kids extra fiber!
  • Order corn tortillas instead of flour. "It will cut 130 calories, 4 grams of saturated fat, and 710 mg sodium per order." (page 88)
  • Turn appetizers into entrees. 
  • Hard taco shells with filling = 300 calories, soft tacos with filling = 540 calories. Go for the hard tacos!
  • Cheddar and provolone cheese = lots of sodium and fat. Swiss and mozzarella are lower. 
  • Smoked ham or turkey have higher sodium, steer clear. 
  • Salsa is great, very few calories! Watch the chips you eat with them, it can lead to 600 calories! (page 140)
  • Whole wheat burger buns have 100 calories fewer than country wheat or white buns. 
  • Annie's buttermilk organic dressing has the fewest calories.
  • Triscuits are the best snack crackers, full of fiber!

BREAKFAST TIPS
  • Multigrain bagel at Dunkin Donuts is one of their most caloric bagels. With cream cheese, it's worse than a Big Mac at 380 calories, 650 mg sodium, 68 g carbohydrates (page 71)
  • Green tea is full of catechins, "Powerful antioxidants shown to encourage weight loss and fight cancer." (page 108)
  • The Grande White Hot Chocolate at Starbucks has 520 calories and 61 grams of sugar! Yikes! Warm up with something different this winter. 
  • Raisins help fight cavities. 
  • Whipped cream cheese has fewer calories in it than regular cream cheese. 
  • Philadelphia Kraft strawberry cream cheese has real strawberries in it. 
  • Skippy Natural Creamy peanut butter doesn't contain hydrogenated oils, healthier option than most peanut butters. 


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Red Light, Green Light, Eat Right - The food solution that lets kids be kids by Joanna Dolgoff, MD
Great info about teaching your children to eat when they are hungry, stop when they are full, and learn a road map system for how to eat right - green foods are good for you, yellow are use with caution, red are stop light, not great foods. Easy!


  • Teaching kids to use a scale for how hungry they are : 1 hungry as a bird, 2 hungry as a horse, 3 hungry as a bear, 4 hungry as a wolf. 
  • Talk about when they are full - like a gas gauge, or on empty. 
  • Great recipes, like a Banana Dog! Hot dog roll, peanut butter, banana, topped with drizzle of jelly! SO creative! Kids will love this idea. 
  • Kids under 2 should not eat nuts. "young children's immune systems have not yet matured, and nuts could trigger an allergic reaction." (page 54)
  • Sodium for ages of kids:
    • 2 to 3 = 1,000 mg a day
    • 4 to 8 = 1200 mg a day
    • 9 to 18 = 1500 mg a day
    • 19+ = 2300 mg a day
Awesome recipe I can't wait to try 
Frosty Strawberry Yogurt Cupcakes (page 144)
1 cup plain low fat yogurt
10 ounces frozen strawberries, thawed
1 cup applesauce

Mix all ingredients together. Pour batter into individual cupcake liners.
Put muffin pan in freezer for about 2 to 3 hours, serve! 

Great recipes in this book, cookies and snacks and dinner ideas for kids. I highly recommend this one if you're looking for something healthy but also easy to whip up for your children's meals. 









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