Super Snacks for Healthy Kids

NOVEMBER 2003 IN THIS ISSUE: Come Back Carrots, Corn, and Cereal Super Snacks for Healthy Kids RESEARCH UPDATE        Don't Nuke Your Nutrients RECIPE MAKEOVER        Garlic Mashed Potatoes FOOD OF THE MONTH        Onions RECIPES        Butternut Squash Soup        Green Beans with Carmelized Onions        Savory Stuffing        Personal Pizzas

ealth experts are worried that the children of our current generation may be the first in years to have a shorter life expectancy than their parents. The reason for their concern is the skyrocketing rate of childhood obesity-a risk factor for adult obesity. Overweight and obese adults are at greater risk for developing diabetes, heart disease, strokes, and certain cancers, to name a few. Overweight kids are also more likely to have lower self esteem, a sense of social isolation, and depression.

I hope that your child or grandchild is not overweight, but even if they're not, it's important not to feel complacent about their healthy weight. I don't want to pester you about the importance of setting a good example for kids by eating healthy foods and exercising yourself, or about setting a two-hour daily limit on television and video games combined, or even about making sure kids get some physical activity each day-I've already done that a few times this year. Instead, I want to pester you about making healthy snacks for your whole family. Snacking is especially important for kids because it is an opportunity to supplement their diets with healthy foods and provide them with the energy they need to make it to the next meal.

When you plan snacks and meals, it's important to make sure that they contain at least one high-fiber carbohydrate and some protein. I've separated the snack ideas into two categories: Carbohydrates and Proteins. I've also added a Miscellaneous column for condiment-type foods that help to tie the Carbohydrates and Proteins together (English muffin pizzas, quesadillas, or Peanut butter and jam sandwiches, anyone?). To create a great snack, simply combine one item from the Carbohydrates column with one item from the Proteins column. The possibilities are endless…

CARBOHYDRATES PROTEINS Kashi TLC crackers Horizon Organic or Stonyfield organic fat-free yogurt Milton's healthy whole-grain bread Nonfat or 1% organic milk Guiltless Gourmet baked blue corn tortilla chips Boar's Head low-sodium turkey breast or Applegate Farms sliced turkey or roast beef Whole-wheat pasta Soy milk made from organic soy beans Judith's Gourmet Corn tortillas Hummus or other bean dips Whole-wheat pitas Low-fat cottage cheese Whole-wheat English muffins Eggs Any fruit Cashew, almond, or peanut butter Any veggies Unsalted dry roasted or raw nuts Whole-grain cereal with at least 5 grams of fiber like Kashi Go Lean Crunch or Heart to Heart Low fat cheese, like string cheese, part skim mozzarella, light Swiss cheese, or Veggie Slices soy cheese Dried fruit, like raisins Edamame (cooked green soy beans)

MISCELLANEOUS Fresh salsa Tomato sauce All-fruit jam Laughing Cow Light Cheese Grated Parmesan Cheese

Remember to practice portion control every time you and your family eat. A serving from the carbohydrate group is 1 ounce (28 grams) of crackers, chips, cereal, and dried fruit; 1 slice of bread; 1/2 of a pita or English muffin; a tennis ball-sized piece of fruit; and 1/2-cup of cooked pasta, rice, or cut-up vegetables (or more veggies if they like). A serving from the Protein group is 8 ounces of yogurt, milk, or soy milk; 1/2-cup bean dip or cottage cheese; 3 ounces of deli meat; 2 eggs; 2 tablespoons of nut butter; 1 ounce of nuts; 1 1/2 ounces of cheese; and 1 cup of edamame in the pods (1/2 cup of beans only). The miscellaneous foods are not "free foods," but a little bit goes a long way in perking up your snacks.

If your kids are older than three years old, they can help you prepare snacks and meals. Putting kids to work in the kitchen increases the likelihood that they will taste and eat the foods they prepare. Prevention is the key to health at all ages, so whatever the weight of the child you care for happens to be, try to offer him or her healthy snacks and meals to help make sure that this generation of kids grows up lean and healthy.

Don't Nuke Your Nutrients

new study from Spain has found that cooking broccoli in the microwave eliminates virtually all of the disease-fighting phytonutrients it contains. Flavanoids, the primary class of phytonutrients destroyed, are associated with reduced risk of heart disease, strokes, and several cancers. They are also found in red wine, tea, chocolate, and other brightly colored fruits and vegetables.

These antioxidants are water-soluble, meaning that they travel in water. When broccoli and other plant foods are cooked in water, the nutrients are leached out of the food into the water. The more water that is used, the more nutrients that are lost. Therefore, boiling vegetables also removes a large percentage of the phytonutrients.

Some vegetables, like potatoes, need to be boiled. The best thing to do in these instances is boil them whole and unpeeled for as little time as possible, like I do in my Garlic Mashed Potatoes recipe makeover. To get the most health benefits out of your veggies, eat them raw and steam them quickly so they come into very little contact with hot water.

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The nutrition recommendations found in our newsletters are general in nature and are not tailored to specific health problems. Talk to your physician or other qualified health care practitioner concerning particular health issues or before beginning any nutritional program.