Solutions for Picky Eating Your Child by Attending Food Help Your Youngster Festivals This Spring

Food and Fitness for a Healthy Child April 2017

Festivals of food Explore new foods with Solutions for picky eating your child by attending food Help your youngster festivals this spring. Whether they fea- choose to be less choosy ture peaches or persimmons, crawfish about food! Consider or crepes, strawberries or salmon, these these strategies to add events showcase interesting foods from variety to his diet. farmers, vendors, or restaurants. Look for ones with free admission—and Pass dishes around enjoy the free samples! Rather than putting bowls in the middle of Spring cleaning the dinner table, pass With winter in the rearview mirror, each one from person April is a good time for active spring to person. When a dish cleaning. Together, is passed to your child, list indoor and out- the aroma may tempt door tasks that will him to try it. Or he get everyone mov- might be more likely to serve himself to the mac ’n’ cheese. Finally, serve just ing. For instance, a little just because it’s in his hands. the pureed squash or broccoli. your youngster might work with you If not, at least he’ll see others take the Try, try again to wash windows or move winter food. And over time, his curiosity may Your child won’t touch steamed green coats into storage. Outdoors, he get the better of him. beans? Offer raw green beans with a could sweep porches or clear sticks yogurt-dill dip. Eggplant a no-go? Make from the yard. Use a “food chain” Slowly offer your youngster a series it into “fries.” (Cut a 1-pound eggplant into strips –1 -inch wide, and toss with Three types of fitness are of foods that build on ones he already 2 –1 tsp. salt. Dip the pieces into 1 whisked important for children enjoys. Say he loves boxed macaroni 2 egg white, then in breadcrumbs, and (and adults): endurance, strength, and and cheese. Start by replacing the pow- –1 roast at 425° for 15 minutes.) In other flexibility. Encourage your child to dered cheese with the real thing ( 2 cup words, try different ways of preparing develop all three with a variety of grated cheddar). The next time, add foods, and eventually you’ll hit on ones activities. Aerobic sports like soccer or pureed butternut squash or broccoli your youngster enjoys. swimming will help improve endurance. Sit-ups and push-ups can build Track family fi tness—in color strength. And dancing, gymnastics, and yoga all promote flexibility. Let your child encourage your family to get fit— 15 minutes at a time. Here’s how. Just for fun 1. Have her choose colored beads to represent dif- Q: What kind ferent physical activities. She can draw a key, such of flower as “Blue beads = walking the dog” and “Red beads doesn’t go = shooting hoops.” Then, each family member in a vase? could decorate her own “fitness jar.” A: Cauliflower! 2. Each person should aim for at least four 15-minute bursts of physical activity a day. For every one, she puts a matching bead in her container. The goal is to exercise at least an hour a day, or 7 hours a week. 3. Ask your youngster to count the beads weekly. Empty your jars, and start exer- cising again!

Plan. Together, figure Grow a garden out where you could Get your youngster excited put a garden. You about the joys of gardening—and might have room in the fun of eating what she grows— your yard, opt for pots with these suggestions. on a porch, or sign up for a plot in a commu- Research. Build enthusiasm, and nity garden. Then, visit learn the basics, with a visit to the a nursery to choose library. Read children’s books like seeds or plants. The Roots, Shoots, Buckets & Boots clerks will help you and (Sharon Lovejoy) to find out about your youngster pick vege- everything from seed selection to tables to suit your space themed gardens. Your librarian can and sunlight. recommend titles. Tend. Your child will get a nice workout by planting and car- ing for her garden. After she digs and plants, she’ll need to weed and water regularly to help her plants thrive. And, in turn, you can tell her that eating her home-grown veggies will help her grow and thrive, too! Cutting out soda Just add raisins I recently read an article April 30th is National Raisin Day. To honor this wrinkly, good-for- on childhood obesity that got me wor- you fruit, enjoy recipes like these all month long. ried about how much soda my son Max was drinking. I talked to the school Carrot salad –1 nurse, and she gave me good ideas for Shred 5 peeled carrots and 2 head red cabbage. cutting back. Then, make a dressing by whisking together 2 tbsp. First, she lemon juice and 3 tbsp. olive oil. Toss the carrots and –1 suggested that cabbage with the dressing and 2 cup raisins. I show Max Baked chicken what’s actually In a large ovenproof skillet, brown 2 chicken in soda. I put a 1 1 quarters in 1 tbsp. canola oil. Add –2 cup golden raisins, 1 chopped tomato, –2 tsp. 12-ounce can 1 dried thyme, and 1–2 cups low-sodium chicken broth. Bake uncovered at 375° for on the table. 45 minutes until the chicken is cooked through. Then, I had him measure out 10 tsp. of sugar and Stuffed apples –1 –1 said, “That’s how much sugar is in that Core 4 apples, leaving about 2 inch of the bottom intact. Mix together 4 cup –1 –1 can of soda.” I asked if he would want to rolled oats, 4 cup raisins, 4 cup chopped walnuts (optional), 1 tbsp. honey, and eat all that sugar at once—and boy, did 2 tbsp. melted butter. Divide filling into each hollowed-out apple. Bake at 350° he make a face! So I mentioned he could for 30 minutes until the apples are soft. picture that pile when he wanted soda. The nurse also said we could simply make soda less available. If we don’t buy it, then he won’t drink it at home. And when Active play on a rainy day we eat out, I give him a choice of water or A little rain doesn’t ● Follow the rain running down a hill or milk. I know it will take time, but Max is have to stop your child a sloping sidewalk. Where does it go? beginning to get used to the change. from playing outside. During a light ● Line up buckets, one for rainfall or after a storm, try these each person, during a OOURU R PPURPOSEU R P O S E activities: downpour. When the To provide busy parents with practical ways to promote healthy nutrition and physical activity for their children. ● Waddle like ducks around rain stops, have a race. Resources for Educators, the grass. Or hop like The first one to carry a division of CCH Incorporated 128 N. Royal Avenue • Front Royal, VA 22630 frogs from “lily pad” to a bucket to the finish 800-394-5052 • [email protected] “lily pad” (dry spot line wins—but there’s www.rfeonline.com to dry spot). a catch! If you spill any Nutrition Nuggets™ is reviewed by a registered dietitian. Consult a physician before beginning any major change in diet or exercise. ● Enjoy the mud. Stomp water, you have to go ISSN 1935-4630 in it, or make mud pies. back to the start line. © 2017 Resources for Educators, a division of CCH Incorporated Food and Fitness for a Healthy Child May 2017

Go “whole” Eat healthier by selecting Food + games = picnic! foods that are as close as A picnic is a terrific way to possible to their natural state. For mix yummy food and active example, instead of canned fruit games over the nice summer cocktail in syrup, months. Here are some fun give your child combinations. a fruit salad of fresh blueber- Bunnies in the grass ries, raspberries, The food: Chow down and kiwi. Or offer him homemade on a bunny feast. Try car- chicken nuggets made from boneless, rot sticks with a side of skinless chicken breasts rather than hummus or a cold salad the pre-made frozen ones. made with whole-grain pasta, chopped vegetables, Tumble together and a lemony dressing. Want to fit in more exercise at home? The game: Race like a bunny. Each Have your youngster take a tumbling person holds a ball between her knees filled water bottles. Play a few rounds, break. On a carpeted area, challenge and hops toward a finish line. Drop the using a softball to knock down the pins. her to do a few forward and backward ball, and you have to begin again. rolls. Join in the fun—seeing Mom Beach time, anytime or Dad do somersaults will encourage Burgers and bowling The food: Pack “fish” (tuna salad her to do more. Note: Tumbling is a The food: Enjoy hamburgers— sandwiches), “sand” (a salad of corn, weight-bearing exercise that helps deconstructed! Thread skewers with red onion, and crumbled cotija or feta children build bone density. cooked turkey or lean beef meatballs cheese tossed in lime juice and olive oil), and all the fixings—cherry tomatoes, and “sails” (triangle-shaped watermelon Frozen fish is a bargain. lettuce, sliced cucumbers, and chunks of wedges). It’s nutritionally the cheddar or other cheese. Bring mustard The games: Play badminton, toss a same as fish that has never been fro- and ketchup for dunking. Frisbee, or fly a kite. Or try this version zen, it often tastes fresher, and it’s The game: In a grassy area or on a side- of volleyball: Lob a beach ball over a usually cheaper. Select fillets without walk, set up “bowling pins” of partially “net” made from a rolled-up beach towel spots or blemishes and that are fro- or blanket placed on the ground. zen solid in vacuum-sealed packag- Summer safety ing. Store in the freezer for up to five months. To use, thaw in the refrigera- Playing outside is one of the best parts of summer. Use these tor overnight. tips to keep your youngster healthy and safe as he plays. Just for fun Stay hydrated. Children often forget to drink fluids when they’re having fun. To prevent dehydration, remind your Q: Why did child to take frequent water breaks. the tortilla chips start Avoid sun damage. Exposure to sun now can increase dancing? your youngster’s risk of skin cancer later. Help him apply sunscreen 30 minutes before he goes outdoors. Reapply every 2 hours. Note: Clouds A: Because don’t block all of the sun’s harmful rays, so use sunscreen even on cloudy days. they put on the salsa! Beware of bugs. Insect repellent can protect your child from tick- and mosquito- borne illnesses. Look for child-safe products, or ask your pediatrician for advice.

can put them into folders Create a cookbook according to food groups: Let your youngster craft his own fruits, vegetables, grains, pro- cookbook—he’ll get excited about cook- tein, and dairy. Idea: Suggest ing, enjoy eating the healthy food he makes, that he classify fruit and veg- and practice reading and writing. These etable recipes by color (red steps will get him started. fruits, yellow vegetables). This will remind him to eat 1. Collect. Together, brainstorm healthy reci- a variety of colors. pes to include. They might be his favorites from home, or he could ask relatives, neighbors, and 3. Illustrate. Have your young- friends to contribute theirs. ster add drawings or photos of each dish. Even better, take pictures of him 2. Organize. Help your child decide how to arrange the reci- cooking, and he could include those. pes. He may want to group them in a binder or an accordion file by category (starters, main dishes, sides, dessert). Or he 4. Explain. Encourage him to write stories introducing some recipes. For example, he might describe the first time he tried a particular food or why he likes a certain dish.

Relay games Build your child’s Healthy lunch to go coordination skills with Q & A these lively family games. Q: During the school year my daughter buys lunch at school. But this summer she’s going to day camp, and Run forward, throw back I’ll need to pack her lunch. What advice do you have? Players line up, with the first person holding a ball. At the signal, he runs to A: Start by shopping with her for lunch items. That a designated spot, turns around, and way, she can help pick out foods she likes, and you’ll tosses the ball to the next person in line. get a chance to talk about healthy choices like whole-grain That player catches the ball and repeats bread, lean meats, fruits, and vegetables. the process. Continue until everyone has Then, have your child pack her own lunch. A fun idea is to had five turns to catch, run, and throw. include items for her to assemble at lunchtime. For example, she might put in sepa- Variation: Before throwing the ball, do rate containers of marinara sauce, shredded mozzarella cheese, and round whole- movements like three jumping jacks or wheat sandwich thins—she’ll be able to make her own mini pizzas. Also, suggest five squats. fruits that travel well, such as grapes or orange slices. Note: If your youngster’s lunch won’t be refrigerated, use an insulated bag, and Egg-and-spoon race include an ice pack or a frozen water bottle. Divide into teams. The first runners each place a hard- boiled egg on Campfire cooking a spoon. They Enjoy healthy summer Shrimp & veggie run (or walk foods by cooking them in foil packets Marinate 1 lb. peeled, uncooked quickly) to a over a campfire, grill, or fire pit. Just shrimp for 10–15 minutes in a mixture turnaround point and then run back— place ingredients in the middle of a of 1 tsp. lime juice, 1 crushed garlic –1 passing the egg and spoon to the next large sheet of heavy-duty foil and fold clove, 1 tbsp. olive oil, and 4 tsp. ground –1 person in line. (Drop the egg, and you tightly. Try these recipes. pepper. Mix with 2 cup chopped zuc- –1 have to stop to pick it up.) First team to Quesadilla chini and 2 cup snap peas. Split among finish wins! Variation: Play with an egg 1 4 packets, and grill for 10–12 minutes. Cut corn from a cob. Mix with –4 cup and a spoon in each hand. canned black beans (rinsed, drained) Grilled fruit OOURU R PPURPOSEU R P O S E and 2 tbsp. shredded Combine 1 sliced peach or To provide busy parents with practical ways to promote Monterey Jack cheese. nectarine, 1 tsp. ground cin- healthy nutrition and physical activity for their children. Spread on half of a namon, and 1 tsp. brown Resources for Educators, a division of CCH Incorporated large whole-wheat sugar. Cook for 15 minutes. 128 N. Royal Avenue • Front Royal, VA 22630 tortilla, and fold Eat this single-serving sweet 800-394-5052 • [email protected] www.rfeonline.com the other half over. snack on its own or with Nutrition Nuggets™ is reviewed by a registered dietitian. Consult a Cook for 15–20 fresh mint and a dollop of physician before beginning any major change in diet or exercise. minutes. ISSN 1935-4630 vanilla yogurt. © 2017 Resources for Educators, a division of CCH Incorporated