7 Ways to Get Your Kids To Eat a Healthy Breakfast

7 Ways to Get Your Kids To Eat a Healthy Breakfast

You’ve heard the old saying, breakfast is the most important meal of the day, but when it comes to our kids, most don’t eat it.

According to an August 2017 study in the British Journal of Nutrition, only about one-third of kids eat breakfast every day, 17 percent never eat breakfast and the rest only eat breakfast a fews days a week.

If your kid doesn’t like to eat first thing in the morning, doesn’t have time for breakfast or doesn’t like what you’re serving, don’t give up.

Here, learn some simple strategies to get your kids to eat a healthy breakfast every day.

1. Make breakfast family time

If you’re rushed in the morning to get your kids out the door and they’re feeling the pressure, they may feel too anxious to eat breakfast.

Instead of stressing out, carve out enough time for breakfast, even if it means the beds don’t get made or the dishes are left in the sink.

You can also make breakfast an opportunity to spend some quality time as a family together, especially if you don’t eat dinner as a family.

Read a Bible verse, ask your kids what they’re grateful for, or talk about your plans for the weekend. 

2. Don’t eat a late dinner

After-school activities can make it tough to eat dinner on time, but if your kids are eating dinner late, they may not be hungry for breakfast.

Try to feed your kids before you head out to activities and discourage after-dinner snacking so they’ll have an appetite come morning.

3. Do some easy meal prep

If there’s no time to make breakfast in the morning, make it ahead of time.

Set aside individual re-sealable bags of fruits and veggies for smoothies, make overnight oats or parfaits in mason jars, boil a batch of hard-boiled eggs, or make a frittata, egg casserole, or egg “muffins” at the beginning of the week or the night before. 

4. Let them decide

Cereal and toast are easy options for breakfast but if your kid is more likely to eat leftovers for breakfast, then go with it.

Pair a protein with veggies or a piece of fruit, serve soup, or mix leftover rice with coconut milk, nuts, cinnamon and a drizzle of honey to break out of the breakfast rut.

Another way to give kids choices is to make something easy like oatmeal, and then let your kid choose the spices, nuts, seeds, and fresh or dried fruit.

5. Wake up earlier

Little kids are up early anyway, but if your kids are older and they like to sleep in until the last possible minute, they probably don’t eat breakfast because there’s no time.

An easy fix? Try moving their bedtime back a half an hour or so until they can wake up in time.

6. Take the lead

No surprise here, but only 47 percent of adults in the U.S. eat breakfast every day, according to a 2015 survey by Instantly.

Although you may think mornings are hectic enough, carving out time to eat a healthy breakfast may encourage your kids to do the same.

7. Serve a morning snack

If your kid isn’t a breakfast eater, stick to small bites.

Serve 4 or 6 ounces of a green smoothie, apple slices with almond butter, mini muffins, energy bites or raw vegetables with hummus.

What are some of your tricks to get your kids to eat a healthy breakfast? Let me know in the comments.

7 Nutrition Mistakes All Parents Make

7 Nutrition Mistakes All Parents Make

Disclaimer: Please note that some of the links in this blog post are affiliate links from Amazon Associates. As an Amazon Associate I earn from qualifying purchases. I recommend these products either because I use them or because companies that make them are trustworthy and useful.

We all want our kids to eat healthy, but between food marketing, brands that tout health claims and some outdated advice from experts, deciding what to feed your kids and what to avoid can be challenging.

Although most of us are well intentioned and try our best to offer healthy foods, there are still some common nutrition mistakes all parents make that can affect kids’ health now, and well into the future. Here are 7.

Nutrition mistake #1: Serving only “breakfast foods” for breakfast

Let’s face it: if you have young kids, mornings are stressful.

I get it.

Most mornings, I’m up at 5am to pray, read a devotional and enjoy a cup of coffee—and quiet—before my kids get up.

Once they’re awake however, it’s always a mad rush to feed them breakfast, get them ready and on the bus.

Cereal and toast are definitely easy and quick options for breakfast, but serving the same ‘ol breakfast foods every day can be a missed opportunity to get nutrition into your kid’s diet. Not to mention—it can get boring.

If you think out of the [breakfast] box and offer new types of foods, kids can also become healthier, more adventurous eaters.

Since lunch and dinner may be the only time kids are offered vegetables, breakfast is another chance to get them into your kid’s diet. The more you offer vegetables, the more likely your kid will be to eat them.

It’s not necessary to re-invent the wheel every day, but try to change things up a few times a week. Add leftover veggies to scrambled eggs, make chia seed or pumpkin pudding the night before, pull together a bean burrito or serve baked tempeh instead of toast, for example. 

Nutrition mistake #2: Filling up on processed snacks

We must recognize that our kids are growing—physically, mentally and emotionally—and what we feed them should be real, whole foods packed with nutrition to fuel that growth.

Bags of crackers, chips, cookies and other snack foods are easy to throw in a lunch box or pack when you’re on the go.

But processed snacks are usually made with refined carbohydrates and are high in sugar, sodium and artificial ingredients. They also lack the protein, fiber and vitamins and minerals kids need.

Do your best to avoid processed foods and instead, stick to whole foods for snacks. For ideas, check out my blog post, Healthy Kids’ Snacks 101: When, What and How Much

Nutrition mistake #3: Thinking all yogurt is healthy

Yogurt is an excellent source of protein, which promotes satiety and can prevent weight gain. It’s also a great source of calcium, potassium, magnesium and vitamin B12 as well as probiotics, the healthy bacteria that boost kids’ gut health and strengthens their immune systems.

Yet many yogurts, those that are marketed to kids or otherwise, are also sneaky sources of sugar.

Yogurts with pretzels, candy and crushed cookies are obvious sources, but those that are blended with fruit can also be high in sugar.

Read labels carefully and stick to brands with less than 11 grams of sugar, according to nutritionist Joy Bauer.

Siggi’s is one of my favorites for kids. Or serve plain Greek yogurt and add fresh fruit for a hint of sweetness and fiber.

Nutrition mistake #4: Missing sneaky sources of sugar

You already know to limit foods that are obvious sources of sugar like candy, cookies and ice cream, but sugar is sneaky and can hide behind at least 61 different names like fruit juice, cane sugar, sucrose and high-fructose corn syrup.

Foods like dried fruit, canned fruit and fruit cups, salad dressings, BBQ sauce, ketchup, juice, sports drinks, granola, instant oatmeal and cereal can all be sneaky sources of sugar.

Nutrition mistake #5: Avoiding all types of fat

Childhood obesity is an epidemic in the U.S. and as a result, parents are consistently told to limit the amount of fat in their kids’ diets and serve low-fat dairy and lean cuts of meat, for example.

Although experts say trans fats and some saturated fats should be avoided, foods with healthy fats like omega-3 fatty acids, monounsaturated fats and polyunsaturated fats from whole foods like fish, avocado, nuts and seeds and olive oil are all essential to kids health.

Nutrition mistake #6: Labeling foods “good” or “bad”

Labeling foods “good” or “bad” can turn mealtime into a power struggle and make your kid want the poor choices even more.

Teaching kids about healthy eating includes teaching balance. So although there are healthier choices, it’s OK to indulge in sweets and junk food.

When food is off limits, it can also create the same unhealthy eating habits many adults struggle with down the line.

Instead, talk to your children about making healthy choices and why they matter. For example, choosing celery sticks with almond butter will give your kid the energy she needs for sports while a bag of crackers will cause her to crash.

Nutrition mistake #7: Cutting carbs

Low carb diets like keto are all the rage for people looking to lose weight, but cutting some carbohydrates from a kid’s diet is a nutrition mistake. Check out my blog post, Is Keto Safe For Kids?

Refined carbohydrates like those found in white breads, pastas and rice and processed foods should be limited because they break down into simple sugars easily, cause blood sugar levels to spike and don’t satiate hunger—which might be one of the reasons your kid is always hungry.

Complex carbohydrates on the other hand, provide kids with the energy they need and support their muscle growth and brain development. They also take longer to break down, which keeps blood sugar levels steady.

Complex carbs are also high in fiber which satisfy hunger and prevent constipation.

Offer a variety of foods with complex carbohydrates including vegetables like pumpkin, squash, and sweet potatoes, fruits like berries, apples and pears, beans and legumes and whole grains like brown rice and quinoa which are also high in B vitamins, magnesium and iron.

Why My Kids’ School Lunch Is Unhealthy (+ What I’m Doing About It)

Why My Kids’ School Lunch Is Unhealthy (+ What I’m Doing About It)

When my older daughter started school three years ago, another mom in our community who already had kids in the school system gave me a word of caution: wait until you see what they serve for school lunch.

My husband and I had already decided that we would pack lunch from home because no matter what they served in school, we knew it wouldn’t be the healthy, homemade meals she was already eating.

Although I knew it wasn’t likely that the schools were serving roasted salmon and fresh green salads everyday, I never thought it would be as bad as it is.

When I took a look at the school lunch menu I was shocked.

Foods like hot dogs, tater tots and chocolate milk were on the menu every single week.

After the Healthy, Hunger-Free Kids Act of 2010 was passed, schools participating in the National School Lunch Program made some positive changes to their menus like adding more fruits and vegetables and whole grains, limiting the amount of calories and reducing the amount of sodium in meals.

Take a closer look at most school lunch menus however, and I’m sure you’ll find that just because the meals meet certain dietary requirements, the foods that are served are not foods our kids should be eating.

And now that the Trump administration has rolled back the school lunch standards, schools have even more flexibility to serve unhealthy foods that meet a budget but only worsen our kids’ health.

Although I can’t say that my kids’ school has relaxed the Obama-era standards, their menus still fall seriously short.

Here are some reasons why my kids’ school lunch is unhealthy and what I’m trying to do to improve it.

Junk food is served as a “snack”

My kids’ school encourages parents to have lunch with their kids, so from time to time I do.

Last year while I was sitting with my daughter in the cafeteria, one of the cafeteria aids walked up to the front of the room and with mic in hand, announced it was snack time.

“Snack?,” I asked my 5-year-old. It was only 15 minutes into their 30 minute lunch time.

When I hear the word snack, I think about something small that tides my kids over until the next meal and is most certainly something they eat between meals.

Yet what my kids’ school dubs a snack, is actually a junk food treat: chips, ice cream, popsicles crackers and cookies.

One of the foods they sell are Nacho Cheese Doritos.

Sure, it satisfies the National School Lunch Program guidelines because it has whole grains (corn), but it’s processed, made with GMOs and contains artificial ingredients and artificial food dyes.

Take maltodextrin, which has an even higher glycemic index than sugar and evidence suggests it can alter gut bacteria and lead to allergic reactions and food intolerances. This is definitely not something our kids should be eating, especially during the school day.

Oh and did I mention, less than 3 hours later when the kids are packing up for the day, they get another snack?

Most of the food is fake

Nearly all of the school lunch items that are offered are highly processed, made with factory-farmed animal products, and are frozen foods that come out of a package and are re-heated. 

Take a look at some of the foods they sell:

  • crispy chicken patty          
  • general tso’s chicken
  • beef nachos with tortilla chips 
  • hot dogs                  
  • tater tots
  • processed deli meats                                                  
  • popcorn chicken
  • chicken nuggets
  • mozzarella sticks
  • pizza
  • hamburgers and cheeseburgers
  • French toast sticks

While they do serve fruits and vegetables every day, it’s not exactly fresh. The packages of apple slices for example, are prepared with preservatives that give them a 21-day shelf life.

Totally unbalanced

The U.S. Dietary Guidelines for Americans recommend a healthy plate is made up of 1/2 fruits and vegetables, 1/4 protein and 1/4 whole grains.

In my kids’ school, the kids are required to pick a fruit or a vegetable, but I doubt it makes up half the plate. They do offer salads as the main dish every day, but I’m sure the amount of kids that purchase salads is negligible, if non-existent.

Besides, some of the meal options seem totally unbalanced and only meet the requirements.

Take the yogurt or a cheese stick with a bagel meal and the macaroni and cheese with a wheat bread stick meal—not exactly the healthy, balanced meals we should be teaching our kids to eat.

A lack of healthy fats

Healthy fats like those found in fish, avocado and olive oil are essential to kids health, but they’re not a major part of the school lunch menu. The one caveat? The sunflower seed butter and jelly sandwich.

Sugar everywhere

While fruits and vegetables and foods with whole grains are offered, the school lunch menu has several items that are high in sugar, including:


Free cookies

Despite how unhealthy the lunch menu is, my kids are allowed to purchase it every once in a while.

Although I want them to eat healthy, whole foods most of the time, I also don’t want school lunch to be a power struggle or something they think is forbidden, which can create unhealthy eating habits down the line.

Nevertheless, I was blindsided when my daughters told me that after purchasing lunch one day, they were given free cookies. As I came to learn, kids are given free cookies on Fridays and on their birthdays.

You might think I sound like an uptight mom, but I don’t understand why the school (or the food service provider) thinks it’s OK to give them cookies without my permission.

My kids can have cookies, but not during the school day.

Junk food is served as a “snack”

My kids’ school encourages parents to have lunch with their kids, so from time to time I do.

Last year while I was sitting with my daughter in the cafeteria, one of the cafeteria aids walked up to the front of the room and with mic in hand, announced it was snack time.

“Snack?,” I asked my 5-year-old. It was only 15 minutes into their 30 minute lunch time.

When I hear the word snack, I think about something small that tides my kids over until the next meal and is most certainly something they eat between meals.

Yet what my kids’ school dubs a snack, is actually a junk food treat: chips, ice cream, popsicles crackers and cookies.

One of the foods they sell are Nacho Cheese Doritos.

Sure, it satisfies the National School Lunch Program guidelines because it has whole grains (corn), but it’s processed, made with GMOs and contains artificial ingredients and artificial food dyes.

Take maltodextrin, which has an even higher glycemic index than sugar and evidence suggests it can alter gut bacteria and lead to allergic reactions and food intolerances. This is definitely not something our kids should be eating, especially during the school day.

Oh and did I mention, less than 3 hours later when the kids are packing up for the day, they get another snack?

Most of the food is fake

Nearly all of the school lunch items that are offered are highly processed, made with factory-farmed animal products, and are frozen foods that come out of a package and are re-heated. 

Take a look at some of the foods they sell:

  • crispy chicken patty          
  • general tso’s chicken
  • beef nachos with tortilla chips 
  • hot dogs                  
  • tater tots
  • processed deli meats                                                  
  • popcorn chicken
  • chicken nuggets
  • mozzarella sticks
  • pizza
  • hamburgers and cheeseburgers
  • French toast sticks

While they do serve fruits and vegetables every day, it’s not exactly fresh. The packages of apple slices for example, are prepared with preservatives that give them a 21-day shelf life.

Totally unbalanced

The U.S. Dietary Guidelines for Americans recommend a healthy plate is made up of 1/2 fruits and vegetables, 1/4 protein and 1/4 whole grains.

In my kids’ school, the kids are required to pick a fruit or a vegetable, but I doubt it makes up half the plate. They do offer salads as the main dish every day, but I’m sure the amount of kids that purchase salads is negligible, if non-existent.

Besides, some of the meal options seem totally unbalanced and only meet the requirements.

Take the yogurt or a cheese stick with a bagel meal and the macaroni and cheese with a wheat bread stick meal—not exactly the healthy, balanced meals we should be teaching our kids to eat.

A lack of healthy fats

Healthy fats like those found in fish, avocado and olive oil are essential to kids health, but they’re not a major part of the school lunch menu. The one caveat? The sunflower seed butter and jelly sandwich.

Sugar everywhere

While fruits and vegetables and foods with whole grains are offered, the school lunch menu has several items that are high in sugar, including:


Free cookies

Despite how unhealthy the lunch menu is, my kids are allowed to purchase it every once in a while.

Although I want them to eat healthy, whole foods most of the time, I also don’t want school lunch to be a power struggle or something they think is forbidden, which can create unhealthy eating habits down the line.

Nevertheless, I was blindsided when my daughters told me that after purchasing lunch one day, they were given free cookies. As I came to learn, kids are given free cookies on Fridays and on their birthdays.

You might think I sound like an uptight mom, but I don’t understand why the school (or the food service provider) thinks it’s OK to give them cookies without my permission.

My kids can have cookies, but not during the school day.

5 Foods With Healthy Fats Kids Will Love

5 Foods With Healthy Fats Kids Will Love

The long-standing myth that eating fat causes high cholesterol, heart disease and weight gain has been debunked and we now know that healthy fats are essential to our health and our kids.

Fats are a vital source of energy for our kids and help satisfy their hunger. Fats are essential for healthy cell membranes, they support kids’ brains and the growth and development of their nervous systems, and help their bodies absorb fat-soluble vitamins like  A, D, E, and K. Fat are also necessary to make hormones and immune cells and they help regulate inflammation and metabolism.   

While experts agree it’s the trans fats and some saturated fats that should be avoided, foods with healthy fats like omega-3 fatty acids, monounsaturated fats and polyunsaturated fats from whole foods are beneficial.

Here are 5 foods with healthy fats you should consider getting in your kid’s diet.

1. Avocado

Avocado is a super-food because the polyunsaturated fats are vital for brain growth and development during pregnancy and for babies and children.

Avocado also packs in a ton of nutrition without a lot of calories.

A good source of fiber, avocado also has 20 vitamins and minerals including vitamins B5, B6, C, E, K, folate, iron, magnesium and potassium.

Avocado also contains lutein and zeaxanthin, which are carotenoids or plant pigments, found in the eyes that can improve memory and processes speed, one study found.

Add avocado to salads, make avocado toast or an avocado chocolate pudding.

2. Chia seeds

An excellent source of protein, fiber and omega-3 fatty acids, chia seeds are by far one of the healthiest foods you can feed your kids.

In fact, chia seeds are the highest plant source of omega-3 fatty acids, which studies show support cardiovascular health, lower inflammation, prevent chronic disease, and support brain health.

Add chia seeds to smoothies, mix them into oatmeal, incorporate them into your favorite baking recipes or make a chia seed pudding.

A word of caution: young children shouldn’t eat chia seeds because of the risk of  an obstruction in the esophagus.

3. Walnuts

The only nut with a significant source of  alpha-linolenic acid (ALA), a type of omega-3 fatty acid, walnuts are a great way to get healthy fats in your kid’s diet.

An excellent source of magnesium and phosphorus, one ounce of walnuts also have 4 grams of protein and 2 grams of fiber which will satisfy your kid’s hunger and give him plenty of fuel during the day.

Walnuts make for an easy, healthy snack, or add them to salads, savory meals or mix them into breads, muffins and other baked goods.

4. Olives

Most of the healthy fats in olives (a fruit), are oleic acid, a type of monounsaturated fat, but they also contain omega-3 fatty acids. Olives are also a good source of vitamin e, selenium and zinc.

Add olives to salads, pasta or rice dishes or make an olive tapenade kids can snack on before dinner.

5. Sunflower Seeds

An ounce of sunflower seeds has 14 grams of fat, including omega-3 fatty acids and polyunsaturated fats.

Sunflower seeds are also rich in vitamin E, a fat-soluble vitamin and antioxidant that protects cells from the damage of free radicals, as well as magnesium and selenium.

Add sunflower seeds to salads, on top of yogurt or make your own healthy trail mix.

Healthy Kids’ Snacks 101: When, What and How Much

Healthy Kids’ Snacks 101: When, What and How Much

Disclaimer: Please note that some of the links in this blog post are affiliate links from Amazon Associates. As an Amazon Associate I earn from qualifying purchases. I recommend these products either because I use them or because companies that make them are trustworthy and useful.

In the U.S., our kids snack all the time.

Kids eat snacks at daycare, pre-school, mom’s groups and on playdates.

They snack in their strollers, in the car, on the playground and after sports.

At school, young kids have a mid-morning or afternoon snack.

At my kids’ elementary school, some parents pack lunch along with several snacks like “veggie” sticks, crackers, pretzels and fruit-flavored gummies.

Starting in the first grade, kids can also buy “snack,” in the cafeteria. About 15 minutes after purchasing their lunch, they’re called up to get cookies, ice cream and chips.

Of course, there are also after-school snacks and after-dinner snacks.

Snacking is often seen as a healthy habit because it balances blood sugar, staves off hunger and prevents overeating, but it’s often used to keep kids occupied and happy.

Plus, experts say kids are snacking too much—a trend that’s responsible for the one-third of children who are overweight or obese.   

According to a March 2010 study in Health Affairs, kids reach for snacks 3 times a day and consume up to 600 calories from foods like chips, crackers and candy. What’s more, the largest increase in snacking over the years is among kids between ages 2 and 6, the same study found.

So you may have wondered, like I did, do kids need snacks in the first place? And if so, what is a healthy snack and how often should kids snack? Here, answers to those questions and more.

Do kids need snacks?

According to the American Academy of Pediatrics (AAP), snacks are not only an opportunity to support your child’s diet, but they can make it even healthier.

Most kids don’t eat enough fruits and vegetables every day anyway, but snack time can be a way to pack in more.

Snacks also give kids plenty of opportunities to learn what they like to eat—

and what they don’t—and chances to choose healthy foods and eventually become adventurous eaters.

Some experts however, challenge whether kids even need snacks in the first place.

“When I was a child no one snacked mid-morning and we all survived just fine. I don’t even remember being especially hungry. In other words, snacking is a philosophy. It’s an approach to eating. It’s a lifestyle. It’s not a necessity,” Dina Rose, PhD, author of It’s Not About The Broccoli says in this blog post.

Another drawback to non-stop snacking is that kids are less likely to be hungry when mealtime rolls around. If they’re snacking on junk food, it can displace calories from healthy foods which they’re more likely to get at meals. 

What is a healthy snack?

Surprisingly, there’s actually no static definition of a snack. Research shows it can be defined according to the time of day, type of food, amount of food, and location of where the food is consumed.

Generally speaking however, a kids’ snack is a small amount of food that satisfies hunger between meals and a way to add nutrition and increase fruit and vegetable intake in their diets.

With so many snack food labels calling attention to health claims like all-natural, organic, non-GMO, gluten-free, high in fiber, made with real fruit, no sugar added and sugar-free, it can be difficult to choose a healthy snack for your kids.

Although it’s not always realistic to avoid processed foods, snacks in bags, boxes and packages are usually high in sugar, sodium and artificial ingredients, and low in fiber and protein and overall poor sources of nutrition.

A good rule of thumb: stick to whole foods and nutrient-dense options. Some good choices include:

  • Fruits and vegetables (fresh or frozen)
  • Nuts and nut butters
  • Seeds
  • Edamame
  • Beans and legumes
  • Hummus, bean dip or guacamole
  • Avocado
  • Hard-boiled eggs
  • Yogurt
  • Cheese
  • Popcorn
  • Green smoothies (homemade, otherwise read labels)
  • Homemade, low-sugar muffins, energy bites and other baked goods.

How often should kids snack?

Just as there’s no clear-cut definition of a snack, there’s no hard and fast rule about when and how many times a day kids should have snacks.

“A good rule of thumb is to offer snacks a few hours after one meal ends and about 1-2 hours before the next meal begins,” Jo Ellen Shields, MED, RD, LD, co-author of Healthy Eating, Healthy Weight for Kids and Teens, said in this article.

The AAP suggests toddlers need 2 to 3 snacks a day, while pre-schoolers need 1 to 2 snacks per day to get the nutrition they need.

According to Jill Castle, RDN, in addition to 3 meals a day, school-aged kids need 1 to 2 snacks a day and teens need one snack a day unless they’re athletes or having a growth spurt.

When offering snacks, you should also pay attention to portion sizes so the snack doesn’t turn into a meal.

How do you handle snack time? And how many snacks a day does your kid eat? Let me know in the comments!

5 Healthy Foods I Buy Every Week

5 Healthy Foods I Buy Every Week

Disclaimer: Please note that some of the links in this blog post are affiliate links from Amazon Associates. As an Amazon Associate I earn from qualifying purchases. I recommend these products either because I use them or because companies that make them are trustworthy and useful.

While I enjoying going to the mall to shop for new clothes just like the next mom, perusing the aisles of the grocery store and specialty food market to check out new products is my guilty pleasure.

If my kids are with me however, I’m hyper-focused on getting in and out of the store as soon as possible.

It seems that they inevitably ask for something that isn’t on the list, but if they spot a vegetable they’ve never tried, I’m happy to buy it. Allowing them to make choices and explore new foods is a great way to teach kids about healthy eating.

Since life is so hectic, I also have to make sure I keep meals simple. I usually spend some time on the weekends to roast vegetables, make a large vat of lentils for school lunches and bake gluten-free bread.

Sticking with many of the same foods and meals each week takes the guesswork out of meal planning and makes my life less stressful.

While we often purchase a new type of fish, try new spices or test out new recipes, there are 5 healthy foods I buy every week that make healthy eating a breeze.

1. Salad


When salad starts to run low in the refrigerator, I start to feel a bit uneasy. I know,

it sounds completely ridiculous, but our family eats a lot of salad and I rely on it to make meals fast.

Salad is of course healthy, but it’s also one of the quickest meals you can make for lunch and dinner.

With my wood chopping bowl and mezzaluna set, it’s super-easy to chop and mix everything right in the bowl without having to pull out a chopping board. I add lettuce, raw vegetables and avocado, pair it with a protein and I have a meal ready in no time.


2. Avocado


High in fiber and healthy fats, and packed with nutrition, avocado is a superfood for kids and a must-have in my kitchen.

I add avocado to salads, serve it with eggs, or make guacamole in my Vitamix.

You can also make avocado toast, add it to smoothies, use it to make homemade salad dressing, or swap it for mayonnaise or butter in baking recipes.


3. Beans


We eat a lot of plant-based foods so beans are something I buy every week.

Beans are high in both protein and fiber and an excellent source of folate, zinc, iron and magnesium. They’re also rich in polyphenols, a type of antioxidant that fights inflammation.

I usually serve beans with green leafy vegetables, add them to salads, or make bean burgers or beans and rice.

4. Eggs


Eggs are one of the healthiest foods you can feed your kids which is why my family eats them every day.

They’re an excellent source of protein and high in lutein, B vitamins and omega-3 fatty acids.

Eggs lend themselves to so many easy and delicious recipes too.

In addition to scrambled eggs and omelets, I’ll make a vegetable frittata or quiche, egg “fried” rice or egg salad. A large batch of hard-boiled eggs stocked in the refrigerator are also great to have on hand for grab-and-go snacks.

5. Bananas

Bananas are a great source of potassium and vitamin B6, and also a good source of fiber: 1 small banana has 2.6 grams.

When my older daughter walks into the kitchen in the morning, she immediately reaches for a banana to eat with her breakfast.

I also use bananas for my morning smoothies, add them to overnight oats or incorporate them into baked goods so I usually buy two bunches every week. If some start to over-ripen, I pop them in the freezer to use later or to whip up a dairy-free treat.

What are some healthy foods you buy every week? Let me know in the comments!

5 Healthy Types of Fish For Kids (& How to Make Them Delicious)

5 Healthy Types of Fish For Kids (& How to Make Them Delicious)

If you’ve tried to feed your kids fish, chances are their reactions—yuck! and gross!—and the mealtime battle that ensued was enough of a reason to never offer it again. 

There’s no getting around that fish is right up there with other offensive foods like Brussels sprouts and beans, but if you can get your kids to take a few bites, they’ll get a ton of nutrition into their diets.

Packed with protein, low in saturated fat, and rich in micronutrients, perhaps the biggest benefit of eating fish are the omega-3 fatty acids which support kids’ brain health and memory.

According to a December 2017 study out of the University of Pennsylvania, kids who eat seafood at least once a week have higher IQ scores—4 points higher on average—than kids who eat fish less frequently or not at all.

Studies also show that omega-3’s may prevent anxiety, depression and other mental illnesses.

In fact, an October 2011 study in the Journal of the American Academy and Child and Adolescent Psychiatry found supplementing with omega-3 fatty acids has a small, but significant, effect on improving attention deficit hyperactivity disorder (ADHD) symptoms.

Of course, there’s always the concern of mercury in fish, which types of fish are safe for kids and how many servings are best.

Before introducing fish and shellfish to your child, be sure to check in with your pediatrician because of the risk of food allergies.

Although all types of fish are packed with nutrition, there are some that you might consider focusing on.

These 5 healthy types of fish for kids are high in vitamins and minerals, excellent sources of protein and healthy fats and low in mercury.

1. Tuna fish

Thanks to its mild flavor and aroma, tuna is perhaps one of the easiest types of fish to get your kid to eat.

Tuna is an excellent source of protein: an ounce has more than 8 grams. Tuna fish is also a good source of vitamin B12, phosphorus, niacin and selenium.

According to the Environmental Protection Agency (EPA) and the Food and Drug Administration (FDA), canned light tuna (solid or chunk, including skipjack) is a “best choice” for kids.

White albacore and yellow fish are both considered a “good” choice, but because they’re higher in mercury, stick to one serving a week.

Serve tuna in a sandwich, lettuce wrap or in a green salad.

2. Salmon

To get dinner on the table almost every night, I tend to stick to the basics and serve many of the same meals.

Since it’s so easy and fast, salmon has become my go-to meal on Monday when we’re off to the races of a busy week.

Salmon is an excellent source of protein and a good source of niacin, vitamins B6 and B12 and selenium.

It’s also versatile enough to serve at any meal, not only dinner. Serve leftover salmon on toast for breakfast or make an omelet. Canned salmon also works well in a sandwich or a lettuce wrap for lunch.

3. Anchovies

My kids love anchovies as much as I do and actually fight over who gets more when we crack open a can.

Although anchovies are definitely a type of food anyone—including adults—either love or hate, they’re one of the healthiest types of fish for kids.

A good source of protein, anchovies are also rich in iron, niacin, selenium, magnesium and phosphorus.

An ounce of anchovies provide 7 percent of the daily value for calcium, which helps build strong, healthy bones and teeth.

Since they can be an acquired taste and are high in sodium, try adding small amounts to pizza, pasta and rice dishes, and chopped salads.

4. Sardines

Sardines are another type of fish my kids started to eat regularly after they saw me eating them and asked to have a taste.

A good source of protein, calcium, vitamins B12 and D, phosphorus and selenium, sardines are less pungent that anchovies but still packed with plenty of nutrition.

Fresh or canned, you can grill or sauté sardines, add a small amount of mayonnaise just like you would with tuna fish or add them to pasta and rice dishes.

5. Scallops

With a mild and slightly sweet flavor and soft, buttery texture, scallops are another healthy type of fish that kids may be more likely to try.

Scallops are an excellent source of protein, phosphorus and selenium and a good source of vitamin B12, calcium, iron, magnesium, potassium and copper. Scallops are also a good source of zinc, which supports a healthy immune system.

Kids like bite-sized foods and since scallops are so small, try serving them as an appetizer or paired with a dipping sauce.

How I Lost The Baby Weight Twice

How I Lost The Baby Weight Twice

When I was pregnant with my first child, I gained more than 40 pounds—something I attribute to eating whatever and whenever I wanted.

A bagel and cream cheese was my go-to breakfast and chocolate was an everyday indulgence.

I mistakenly thought—as many women do—that I should be eating for two.

When there was a family gathering or party, I wouldn’t think twice about taking an extra treat because, I figured I was pregnant and I deserved it.

As my belly grew, the number on the scale got higher and I moved into the final weeks of pregnancy however, people would ask me, are you sure you’re not having twins?

Not exactly what a pregnant mom wants to hear.

When you look at the research, it turns out that my weight gain, albeit unhealthy, was on par with other women. According to a June 2017 meta-analysis in JAMA, 47 percent of women gain more than the Institute of Medicine guidelines.

Gaining too much weight during pregnancy is linked to a host of pregnancy complications, problems during labor and delivery and postpartum health conditions.

Unfortunately, studies also show that after pregnancy, the pounds linger.

According to a January 2015 study in the journal Obstetrics and Gynecology, 75 percent of new moms weigh more a year after giving birth than they did before they became pregnant. In fact, 47 percent were 10 pounds overweight while 24 percent were 20 pounds overweight.

Of course, losing the weight reduces your risk for obesity, chronic health conditions, and things like high blood pressure and gestational diabetes during subsequent pregnancies.

By the time I became pregnant with my second child, I knew a lot more about pregnancy nutrition and by making healthy choices and not overeating, my weight gain was within normal range.

Although the weight was slower to come off the second time around, by eating healthy, exercising and a few other tricks, I lost the baby weight with both pregnancies. Here’s how I did it.

Breastfeed

The day I left the hospital with my first child, the nurse told me, if you breastfeed, the weight will come off in no time.

I had already made the decision to breastfeed because of all the amazing benefits, so I figured if that was the case, even better.

It turns out, that nurse was right.

I found that when I was breastfeeding I was ravenous all the time and I definitely ate when I was but by 6 months, I was back to my pre-pregnancy weight.

It’s definitely not a hard and fast rule, but exclusive breastfeeding can torch some serious calories—up to 500 calories a day or the equivalent of running 6 miles!

According to a December 2014 study in the journal Preventative Medicine, women who exclusively breastfed for at least 3 months, lost 3 pounds (by the year mark) compared to women who didn’t breastfeed or breastfeed exclusively.

Yet other studies have shown that breastfeeding may not lead to weight loss, since the hormone prolactin increases appetite and may lead women to consume too many calories.

Obviously, the decision to breastfeed shouldn’t be because of weight loss, but it could be an awesome extra benefit.

 

Eat whole foods

When you have a new baby at home, having time to cook, much less eat a meal can seem impossible.

A granola bar or a bag of crackers can help when you’re on the go, but if you’re relying on processed snacks all day, you’re not giving your body the nutrition it needs to lose the baby weight in a healthy way.

To lose the baby weight, I focused on eating whole foods which are not only packed with nutrition but also stave off hunger. Eating a salad every day for lunch proved a great way for me to stay on track.

I also made it a point to get plenty of protein, green leafy vegetables and healthy fats from foods like avocado, nuts and seeds.

Exercise

After you have a baby, going to the gym is one healthy habit that can easily be put on the back burner.

Between back-to-back feedings, diaper changes, laundry and fighting through fatigue, working out is the last thing on your mind.

And if you have postpartum depression like I did, getting out of the house can be a struggle.

Yet after you get the green light from your provider to start exercising again, usually around 6 weeks postpartum, it’s one of the best things you can do not only to lose the baby weight but also for your health and your mood.

In the first few weeks of bringing my daughter home, I’d put her in the stroller and take walks in the neighborhood. When I was cleared to work out again, I started walking on the treadmill, then running and lifting weights.

If the gym isn’t your thing, there are so many ways to get in a workout.

Try the free or subscription-based workout apps or head to the park with your baby. At the very least, getting out prevents isolation and can help you meet other like-minded moms.

Don’t diet

To shed the baby weight, I never thought that what I was doing was a diet.

I didn’t count calories or put restrictions on what I was eating, although I did follow the WW (previously Weight Watchers) plan—more for the accountability than anything.

I knew that diets don’t work—it has to be a lifestyle—so I focused on giving my body what it needed—whole, nutritious foods. I ate when I was hungry, kept my portion sizes in check and always left room for treats.

Eat snacks

When you’re trying to lose weight, many experts say to stick to 3 square meals a day—no snacking allowed.

Since I was breastfeeding however, snacks helped to satisfy my hunger, especially between lunch and dinner and prevented overeating at meals. Also, since I have anxiety, low blood sugar is never a good thing, especially when caring for a baby and running around.

Experts recommend exclusively breastfeeding moms need an extra 300-500 calories, which can be built into your diet with snacks.

Drink water

Any time you’re trying to lose weight, experts will advise you to drink plenty of water. According to National Academies of Sciences, Engineering and Medicine, women should aim for 2.7 liters, while lactating women should get more—

3.1 liters a day.

Thirst can often look like hunger so drinking up before reaching for something to eat can help you decide whether you’re hungry or not.

According to a 2014 study in the Journal of Natural Science, Biology and Medicine, overweight women who drank an additional 500 ml of water 30 minutes before meals lost weight and fat and lowered their body mass indexes (BMI).

Since water takes up space in the stomach, it promotes fullness and can stave off hunger. It also helps to metabolize carbohydrates and stored fat in the body and can keep your energy levels up so you’re less likely to reach for something to eat.

One trick that helped me to drink enough was to re-fill a re-usable water bottle and carry it with me everywhere I went.

8 Easy Ways To Cut Sugar From Your Kid’s Breakfast

8 Easy Ways To Cut Sugar From Your Kid’s Breakfast

Disclaimer: Please note that some of the links in this blog post are affiliate links from Amazon Associates. As an Amazon Associate I earn from qualifying purchases. I recommend these products either because I use them or because companies that make them are trustworthy and useful.

Experts say breakfast is the most important meal of the day, but when it comes to the foods kids are eating—things like cereal, muffins, pastries and sweet extras like jam, juice and sweet spreads—most make up a good portion of the sugar in their diets. 

In fact, according to a 2017 survey by Public Health England, an executive health agency, children get half of their daily allowance of sugar at breakfast.

What’s more, 84 percent of parents surveyed thought the foods they fed their kids were healthy.

When it comes to serving up a healthy, low-sugar breakfast, there are plenty of options if you plan ahead and think creatively.

Here, learn the types of foods to focus on, those to avoid and ways to cut sugar from your kid’s breakfast.

1. Read labels


When purchasing cereal and other breakfast foods, the best thing you can do is read labels and compare brands.

So-called healthy cereals that post claims like “a good source of fiber,” “gluten-free,” and “made with real fruit,” can be just as high in sugar as kid-friendly cereals that have bright, artificial colors and marshmallows, for example.

As the new Nutrition Facts labels continue to be rolled out, it will be easier to decipher labels and understand how much natural and added sugars are in the foods you buy.

Need more tips about what to look for and what to avoid in breakfast cereals? Check out my blog post, How to Pick a Healthy Cereal for Your Kids.


2. Pick protein


When you think breakfast, toast, waffles, pancakes and bagels usually come to mind.

If you’re looking for ways to cut sugar from your kid’s diet however, think about high-protein options which will also satisfy their hunger until lunch.

Serve hard boiled eggs or a frittata which can be made ahead of time and save you time in the morning, or incorporate leftover vegetables into a hash with eggs. You can also think out of the traditional breakfast box altogether and serve high-protein options like beans, tempeh or tofu.

Add a healthy fat like avocado and you have a low-sugar, filling breakfast.


3. Serve dessert for breakfast


Keep breakfast interesting by serving dessert—seriously! Think low-sugar pudding, breakfast cookies and baked oatmeals.

Superfood Triple Berry Chia Pudding from Skinnytaste.com and Paleo Pumpkin Chia Seed Pudding from AgainstAllGrain.com are two recipes I like.

4. Make your own parfaits


Yogurt can be a healthy breakfast option for kids, but most yogurts, whether they’re marketed to kids or adults, are loaded with sugar.

To cut sugar from your kid’s breakfast, read labels carefully for hidden sugars like fruit juice, cane sugar, sucrose and high-fructose corn syrup.

A safe bet is to stick to plain yogurt or plain Greek yogurt, and add fresh or frozen berries, vanilla extract and nuts, seeds or a low-sugar granola for healthy breakfast that’s high in fiber and protein.

If you’re tight on time however, there are some healthy, low-sugar yogurts. I like Siggi’s or plant-based yogurts like Lavva.

For more tips about what to look for in yogurt, check out my blog post How to Pick a Healthy Kids’ Yogurt.


5. Make over muffins

 

Muffins may seem like a healthy breakfast especially those made with fruit and vegetables and topped with nuts, but most muffins are sugar bombs.

For healthier options, look for recipes for low-sugar muffins or egg muffins you can make yourself.


6. Nix the juice

 

Orange juice, apple juice and organic fruit juice boxes are marketed to parents as a healthy option, but they’re also significant sources of sugar.

In fact, a 3.5 ounce cup of apple juice—about one serving for kids—has 9 grams of sugar

If you still want to offer your kids juice, try making green juices with 80 percent vegetables and 20 percent juice. Also, watch portion sizes—4 to 6 ounces is fine.

7. Swap jam and jelly for whole fruit

 

Jam, jelly and fruit preserves seem like a healthy breakfast option—they’re made with fruit after all—but they’re actually highly concentrated sources of sugar.

Although store-bought options are fine when you’re in a rush, a better idea is to serve whole fruit: sliced, smashed or blended.

Whole fruit is also a great swap for honey and maple syrup.


8. Make a green smoothie

 

According to the Centers for Disease Control and Prevention (CDC) 9 in 10 kids don’t eat enough vegetables.

Although it definitely takes a change in mindset, serving vegetables for breakfast is a great way to get more in your kid’s diet.

Although I don’t suggest you make smoothies to sneak vegetables, they can be an easy way to serve vegetables for breakfast and a low-sugar option.

On Sunday or the night before, set aside individual portions of green leafy vegetables and fruit, then add a protein source like almond butter and a healthy fat like chia seeds or flaxseeds and you have a healthy, low-sugar breakfast.

[VIDEO] How To Cope With Pregnancy Constipation

[VIDEO] How To Cope With Pregnancy Constipation

When your hormones are all over the place, you’re exhausted and you’re already dealing with morning sickness, constipation—along with the gas, bloating and that uncomfortable heavy feeling—is one more pregnancy symptom you’d rather not have to deal with.

Constipation is a surprising common complaint during pregnancy—studies show between 11 and 38 percent of women are affected.

Blame it on the hormone progesterone, which is in full effect during pregnancy and can cause the muscles in the gastrointestinal (GI) tract to slow down and prevent waste from moving through.

Pregnancy constipation can also be a result of the increase in water absorption from the intestines which causes stool to dry out and the growing uterus, which may disrupt the normal functioning of the GI tract.

A decrease in activity and lack of exercise as well as the iron and calcium in prenatal vitamins can also back things up.

The good news is that you don’t have to suffer for 9 months feeling miserable.

Here are some strategies that can help prevent—and cure—pregnancy constipation.

Short on time? Check out 3 of my top strategies in this video. 

 

1. Eat more fiber


Fiber-rich foods are the perfect antidote to pregnancy constipation but they can be hard to get in your diet especially during the first trimester, when all you can tolerate are saltine crackers, for example, and other foods with simple, refined carbohydrates.

As morning sickness subsides however, usually (but not always) around the second trimester, you’ll be able to start introducing healthy, high-fiber foods again to get you back on track.

Stick to vegetables, especially the dark, green leafy types that are packed with nutrition and fiber, as well as fruits, beans and legumes, whole grains and chia seeds and flaxseeds.


2. Drink up


During pregnancy, it’s crucial that you drink plenty of water but it’s even more important if you’re constipated because it will help move things along.

Aim for 10 cups (2.4 liters) of water each day, which the National Academies of Sciences, Engineering and Medicine recommend during pregnancy.

In addition to drinking plenty of water, a cup of coffee, black tea or a bit of prune juice especially in the morning may also do the trick.

3. Try magnesium


Magnesium relaxes the bowels and certain types are known to have a laxative effect.

According to an August 2017 study in the Advanced Biomedical Research,

magnesium may even prevent pregnancy complications.

Before starting any supplement however, always check with your provider about the type, dosage and safety.

4. Avoid refined carbohydrates


White, refined carbohydrates found in foods like rice, pasta, crackers, snack foods, and processed foods are binding so it’s best to avoid them as much as possible.

5. Get moving


Getting plenty of exercise not only ensures a healthy pregnancy, it can also prevent constipation.

The American College of Obstetricians and Gynecologists (ACOG) recommend women with uncomplicated pregnancies get between 20 and 30 minutes of moderate-intensity exercise most or all days of the week. Walking, swimming and prenatal yoga are all good choices.

6. Talk to your doctor


If constipation persists after changing your diet, upping your water intake and exercising, talk to your doctor about changing your prenatal vitamin which may be backing you up.

Your doctor may also prescribe a fiber supplement, a stool softener, or a laxative. Although they’re generally considered safe, it’s always a good idea to check in with her first since every woman and every pregnancy is unique.

What are some remedies for pregnancy constipation that have helped you? Leave me a comment.