Whether you have a toddler or a teen, here are five of the best strategies to improve nutrition and encourage smart eating habits:
1. Have regular family meals.
2. Serve a variety of healthy foods and snacks.
3. Be a role model by eating healthy yourself.
4. Avoid battles over food.
5. Involve kids in the process.
But it's not easy when everyone is juggling busy schedules and convenience food, such as fast food, is so readily available.
Here are some ways to incorporate all five strategies into your routine.
Family Meals
Family meals are a comforting ritual for both parents and kids. Children like the predictability of family meals and parents get a chance to catch up with their kids. Kids who take part in regular family meals are also:
* more likely to eat fruits, vegetables, and grains
* less likely to snack on unhealthy foods
* less likely to smoke, use marijuana, or drink alcohol
In addition, family meals offer the chance to introduce kids to new foods and to act as a role model for healthy eating.
Teens may turn up their noses at the prospect of a family meal — not surprising because they're busy and want to be more independent. Yet studies find that teens still want their parents' advice and counsel, so use mealtime as a chance to reconnect. Also, consider trying these strategies:
* Allow your teen to invite a friend to dinner.
* Involve your teen in meal planning and preparation.
* Keep mealtime calm and congenial — no lectures or arguing.
What counts as a family meal? Any time you and your family eat together — whether it's takeout food or a home-cooked meal with all the trimmings. Strive for nutritious food and a time when everyone can be there. This may mean eating dinner a little later to accommodate a child who's at sports practice. It can also mean setting aside time on the weekends, such as Sunday brunch, when it may be more convenient to gather as a group.
Sunday, May 9, 2010
Healthy Eating-----2
Stocking Up on Healthy Foods
Kids, especially younger ones, will eat mostly what's available at home. That's why it's important to control the supply lines — the foods that you serve for meals and have on hand for snacks. Follow these basic guidelines:
* Work fruits and vegetables into the daily routine, aiming for the goal of at least five servings a day. Be sure you serve fruit or vegetables at every meal.
* Make it easy for kids to choose healthy snacks by keeping fruits and vegetables on hand and ready to eat. Other good snacks include low-fat yogurt, peanut butter and celery, or whole-grain crackers and cheese.
* Serve lean meats and other good sources of protein, such as fish, eggs, beans, and nuts.
* Choose whole-grain breads and cereals so kids get more fiber.
* Limit fat intake by avoiding deep-fried foods and choosing healthier cooking methods, such as broiling, grilling, roasting, and steaming. Choose low-fat or nonfat dairy products.
* Limit fast food and low-nutrient snacks, such as chips and candy. But don't completely ban favorite snacks from your home. Instead, make them "once-in-a-while" foods, so kids don't feel deprived.
* Limit sugary drinks, such as soda and fruit-flavored drinks. Serve water and low-fat milk instead.
How to Be a Role Model
The best way for you to encourage healthy eating is to eat well yourself. Kids will follow the lead of the adults they see every day. By eating fruits and vegetables and not overindulging in the less nutritious stuff, you'll be sending the right message.
Another way to be a good role model is to serve appropriate portions and not overeat. Talk about your feelings of fullness, especially with younger children. You might say, "This is delicious, but I'm full, so I'm going to stop eating." Similarly, parents who are always dieting or complaining about their bodies may foster these same negative feelings in their kids. Try to keep a positive approach about food.
Don't Battle Over Food
It's easy for food to become a source of conflict. Well-intentioned parents might find themselves bargaining or bribing kids so they eat the healthy food in front of them. A better strategy is to give kids some control, but to also limit the kind of foods available at home.
Kids, especially younger ones, will eat mostly what's available at home. That's why it's important to control the supply lines — the foods that you serve for meals and have on hand for snacks. Follow these basic guidelines:
* Work fruits and vegetables into the daily routine, aiming for the goal of at least five servings a day. Be sure you serve fruit or vegetables at every meal.
* Make it easy for kids to choose healthy snacks by keeping fruits and vegetables on hand and ready to eat. Other good snacks include low-fat yogurt, peanut butter and celery, or whole-grain crackers and cheese.
* Serve lean meats and other good sources of protein, such as fish, eggs, beans, and nuts.
* Choose whole-grain breads and cereals so kids get more fiber.
* Limit fat intake by avoiding deep-fried foods and choosing healthier cooking methods, such as broiling, grilling, roasting, and steaming. Choose low-fat or nonfat dairy products.
* Limit fast food and low-nutrient snacks, such as chips and candy. But don't completely ban favorite snacks from your home. Instead, make them "once-in-a-while" foods, so kids don't feel deprived.
* Limit sugary drinks, such as soda and fruit-flavored drinks. Serve water and low-fat milk instead.
How to Be a Role Model
The best way for you to encourage healthy eating is to eat well yourself. Kids will follow the lead of the adults they see every day. By eating fruits and vegetables and not overindulging in the less nutritious stuff, you'll be sending the right message.
Another way to be a good role model is to serve appropriate portions and not overeat. Talk about your feelings of fullness, especially with younger children. You might say, "This is delicious, but I'm full, so I'm going to stop eating." Similarly, parents who are always dieting or complaining about their bodies may foster these same negative feelings in their kids. Try to keep a positive approach about food.
Don't Battle Over Food
It's easy for food to become a source of conflict. Well-intentioned parents might find themselves bargaining or bribing kids so they eat the healthy food in front of them. A better strategy is to give kids some control, but to also limit the kind of foods available at home.
Healthy Eating-----3
Kids should decide if they're hungry, what they will eat from the foods served, and when they're full. Parents control which foods are available to the child, both at mealtime and between meals. Here are some guidelines to follow:
* Establish a predictable schedule of meals and snacks. It's OK to choose not to eat when both parents and kids know when to expect the next meal or snack.
* Don't force kids to clean their plates. Doing so teaches kids to override feelings of fullness.
* Don't bribe or reward kids with food. Avoid using dessert as the prize for eating the meal.
* Don't use food as a way of showing love. When you want to show love, give kids a hug, some of your time, or praise.
Get Kids Involved
Most kids will enjoy deciding what to make for dinner. Talk to them about making choices and planning a balanced meal. Some might even want to help shop for ingredients and prepare the meal. At the store, teach kids to check out food labels to begin understanding what to look for.
In the kitchen, select age-appropriate tasks so kids can play a part without getting injured or feeling overwhelmed. And at the end of the meal, don't forget to praise the chef.
School lunches can be another learning lesson for kids. More important, if you can get them thinking about what they eat for lunch, you might be able to help them make positive changes. Brainstorm about what kinds of foods they'd like for lunch or go to the grocery store to shop together for healthy, packable foods.
There's another important reason why kids should be involved: It can help prepare them to make good decisions on their own about the foods they want to eat. That's not to say they'll suddenly want a salad instead of french fries, but the mealtime habits you help create now can lead to a lifetime of healthier choices.
* Establish a predictable schedule of meals and snacks. It's OK to choose not to eat when both parents and kids know when to expect the next meal or snack.
* Don't force kids to clean their plates. Doing so teaches kids to override feelings of fullness.
* Don't bribe or reward kids with food. Avoid using dessert as the prize for eating the meal.
* Don't use food as a way of showing love. When you want to show love, give kids a hug, some of your time, or praise.
Get Kids Involved
Most kids will enjoy deciding what to make for dinner. Talk to them about making choices and planning a balanced meal. Some might even want to help shop for ingredients and prepare the meal. At the store, teach kids to check out food labels to begin understanding what to look for.
In the kitchen, select age-appropriate tasks so kids can play a part without getting injured or feeling overwhelmed. And at the end of the meal, don't forget to praise the chef.
School lunches can be another learning lesson for kids. More important, if you can get them thinking about what they eat for lunch, you might be able to help them make positive changes. Brainstorm about what kinds of foods they'd like for lunch or go to the grocery store to shop together for healthy, packable foods.
There's another important reason why kids should be involved: It can help prepare them to make good decisions on their own about the foods they want to eat. That's not to say they'll suddenly want a salad instead of french fries, but the mealtime habits you help create now can lead to a lifetime of healthier choices.
HYDERABADI --VEG-BIRYANI
Ingredients
2cups Basmati Rice
100gm Beans
100gm Carrot
100gm Turnip
1/4cup Green peas
250gm Onion
2flakes Garlic
1/4" piece Ginger
2 Green chillies
2"piece Cinnamon
4 Cloves
4 Cardamom
Andhra moggu
1 Bay leaves
1/2tsp Salt
50gm Oil
100gm Ghee
1/4cup Chopped Cilantro leaves
1/4cup Chopped Mint leaves
20gms Cashew nuts
1/2 cup Salt bread (optional)
Directions
1. Wash rice and drain. Slice beans, carrots and turnip into thin long pieces. Cook these vegetables with green peas and keep aside.
2. Slice 1/3 of the onions and keep aside. Grind the remaining onions, ginger, garlic and green chillies into a fine paste. Dry roast andhra moggu and coarsely grind it along with half quantity of cinnamon, clove and cardamom.
3. Heat oil and ghee in a vessel and roast bay leaves and the remaining cinnamon, clove and cardamom. (Reserve some ghee for frying cashew nuts and salt bread) Add sliced onion and saut� till golden brown. Add ground paste kept aside and fry.
4. When it's done, saut� well with ground cinnamon and add rice, fry for a while. Add salt to taste along with 4cups of water and mix well. Close the vessel and cook the rice on a low heat. When it is done add the cooked vegetables and boil for some time. Finally add chopped cilantro and mint leaves.
5. Cut the salt bread into fine pieces and deep fry in ghee or oil until they become crisp and brown. Fry cashew nuts in the same ghee.
6. Before serving the biriyani, garnish it with fried cashew nuts and salt bread.
2cups Basmati Rice
100gm Beans
100gm Carrot
100gm Turnip
1/4cup Green peas
250gm Onion
2flakes Garlic
1/4" piece Ginger
2 Green chillies
2"piece Cinnamon
4 Cloves
4 Cardamom
Andhra moggu
1 Bay leaves
1/2tsp Salt
50gm Oil
100gm Ghee
1/4cup Chopped Cilantro leaves
1/4cup Chopped Mint leaves
20gms Cashew nuts
1/2 cup Salt bread (optional)
Directions
1. Wash rice and drain. Slice beans, carrots and turnip into thin long pieces. Cook these vegetables with green peas and keep aside.
2. Slice 1/3 of the onions and keep aside. Grind the remaining onions, ginger, garlic and green chillies into a fine paste. Dry roast andhra moggu and coarsely grind it along with half quantity of cinnamon, clove and cardamom.
3. Heat oil and ghee in a vessel and roast bay leaves and the remaining cinnamon, clove and cardamom. (Reserve some ghee for frying cashew nuts and salt bread) Add sliced onion and saut� till golden brown. Add ground paste kept aside and fry.
4. When it's done, saut� well with ground cinnamon and add rice, fry for a while. Add salt to taste along with 4cups of water and mix well. Close the vessel and cook the rice on a low heat. When it is done add the cooked vegetables and boil for some time. Finally add chopped cilantro and mint leaves.
5. Cut the salt bread into fine pieces and deep fry in ghee or oil until they become crisp and brown. Fry cashew nuts in the same ghee.
6. Before serving the biriyani, garnish it with fried cashew nuts and salt bread.
MEXICON MANGO SALAD (Salad Appetizer)
Crispy Catfish Green Mango Salad
Serves 2
Ingredients
� 1/3 cup vegetable oil
� 240 gm catfish is about 1 filet.
� 3-5 Thai chili pepper, minced
� 1 tsp sugar
� 2 shallots, thinly sliced
� 1 lime
� 1/3 cup green mango
� 2 tbsp fish sauce
� 1/4 cup cashew (Optional)
Directions
1. Fry the Catfish
There are two ways of frying the cat fish.
The traditional way is to place the catfish fillet on a cutting board and, using 2 forks, break up the fish into very small pieces. Heat up the oil in a wok or skillet on medium low heat and deep fry the fish until golden brown.
And the other way is, bake it first and then drain the juices and then fry the whole filet on medium low heat. As you are frying the filet, break it up with your spatula into very small pieces.
It takes a few minutes to brown all the pieces to be very crispy. Drain the cooked fish on paper towel.
2. Mince the chili pepper. Mix the minced chili pepper, sugar, fish sauce and lime juice together.
3. Slice the shallot thinly.
4. Peel and grate mango with a large hole grater.
5. If your cashews are uncooked, toast them in a pan until golden brown.
6. Mix all ingredients together and serve.
Serves 2
Ingredients
� 1/3 cup vegetable oil
� 240 gm catfish is about 1 filet.
� 3-5 Thai chili pepper, minced
� 1 tsp sugar
� 2 shallots, thinly sliced
� 1 lime
� 1/3 cup green mango
� 2 tbsp fish sauce
� 1/4 cup cashew (Optional)
Directions
1. Fry the Catfish
There are two ways of frying the cat fish.
The traditional way is to place the catfish fillet on a cutting board and, using 2 forks, break up the fish into very small pieces. Heat up the oil in a wok or skillet on medium low heat and deep fry the fish until golden brown.
And the other way is, bake it first and then drain the juices and then fry the whole filet on medium low heat. As you are frying the filet, break it up with your spatula into very small pieces.
It takes a few minutes to brown all the pieces to be very crispy. Drain the cooked fish on paper towel.
2. Mince the chili pepper. Mix the minced chili pepper, sugar, fish sauce and lime juice together.
3. Slice the shallot thinly.
4. Peel and grate mango with a large hole grater.
5. If your cashews are uncooked, toast them in a pan until golden brown.
6. Mix all ingredients together and serve.
CHINESE RICE
Ingredients:
2 cups Rice
3 tbsp Oil
100 gms Beans Finely Chopped
2 Carrot Finely Chopped
1 Onion Sliced
100 gms Cabbage Finely Chopped
2 Spring Onions Finely Chopped
2-3 Green Chilies cut lenghtwise
1 tsp Ginger Chopped Finely
1 tsp Garlic Finely Chopped
2 tbsp Soya Sauce
Salt & pepper to taste
Method:
Pick, wash and soak the rice in enough water for 10-15 minutes and drain. Boil water, add rice and little salt. Cook uncovered on low heat till rice is tender. Take care not to overcook the rice. Each grain of rice should be separate. When rice is done, drain and add soom cold water and drain again using a large seive and set aside. Heat oil in a kadhai / large pan and stir fry all the chopped vegetables. Cook for 3-4 minutes. Take care that vegetables are not overdone, they should be crisp. Mix salt and pepper to taste. Add the cooked rice and mix well. Now mix the soya sauce to it. Cook the chinese fried rice for 2-3 minutes and serve hot.
2 cups Rice
3 tbsp Oil
100 gms Beans Finely Chopped
2 Carrot Finely Chopped
1 Onion Sliced
100 gms Cabbage Finely Chopped
2 Spring Onions Finely Chopped
2-3 Green Chilies cut lenghtwise
1 tsp Ginger Chopped Finely
1 tsp Garlic Finely Chopped
2 tbsp Soya Sauce
Salt & pepper to taste
Method:
Pick, wash and soak the rice in enough water for 10-15 minutes and drain. Boil water, add rice and little salt. Cook uncovered on low heat till rice is tender. Take care not to overcook the rice. Each grain of rice should be separate. When rice is done, drain and add soom cold water and drain again using a large seive and set aside. Heat oil in a kadhai / large pan and stir fry all the chopped vegetables. Cook for 3-4 minutes. Take care that vegetables are not overdone, they should be crisp. Mix salt and pepper to taste. Add the cooked rice and mix well. Now mix the soya sauce to it. Cook the chinese fried rice for 2-3 minutes and serve hot.
Spinach And Chickpeas In Sweet Potatoes
Nutrient Information
� 325 Calories
� 6 g Total Fat
� 2 g Saturated Fat
� 0 g Polyunsaturated Fat
� 64 g Carbohydrates
� 8 g Protein
� 9610 IU Vitamin A
� 39 mg Vitamin C
� 126 mg Calcium
� 404 mg Sodium
� 7 mg Iron
� 12 g Fiber
Ingredients
� 2 Large sweet potatoes (2 lbs.), peeled and diced
� 480�500 gm Can chickpeas, rinsed and drained
� 450 gm Can diced tomatoes
� 300-350 gm Fresh spinach, stemmed and coursely chopped
� 1/4 cup Coursely chopped fresh cilantro
� 2 Green onions (white and light green parts), thinly sliced
� 1 to 2 tsp. Curry powder
� 1/2 tsp Ground cumin
� 1/4 tsp Ground cinnamon
Directions
1. In large saucepan fitted with steamer basket, bring 2 inches water to a boil over high heat. Add diced sweet potatoes, cover and cook until just tender, about 20 min.
2. Meanwhile, in another large saucepan, combine chickpeas, tomatoes and 1/2 cup water. Bring to a simmer over medium heat. Add spinach, cover and cook just until wilted, about 3 minutes.
3. Stir in sweet potatoes, cilantro, green onions, curry powder, cumin, cinnamon and salt to taste until well combined. Reduce heat to low and simmer, uncovered, until flavors have blended, about 5 min. Serve hot.
� 325 Calories
� 6 g Total Fat
� 2 g Saturated Fat
� 0 g Polyunsaturated Fat
� 64 g Carbohydrates
� 8 g Protein
� 9610 IU Vitamin A
� 39 mg Vitamin C
� 126 mg Calcium
� 404 mg Sodium
� 7 mg Iron
� 12 g Fiber
Ingredients
� 2 Large sweet potatoes (2 lbs.), peeled and diced
� 480�500 gm Can chickpeas, rinsed and drained
� 450 gm Can diced tomatoes
� 300-350 gm Fresh spinach, stemmed and coursely chopped
� 1/4 cup Coursely chopped fresh cilantro
� 2 Green onions (white and light green parts), thinly sliced
� 1 to 2 tsp. Curry powder
� 1/2 tsp Ground cumin
� 1/4 tsp Ground cinnamon
Directions
1. In large saucepan fitted with steamer basket, bring 2 inches water to a boil over high heat. Add diced sweet potatoes, cover and cook until just tender, about 20 min.
2. Meanwhile, in another large saucepan, combine chickpeas, tomatoes and 1/2 cup water. Bring to a simmer over medium heat. Add spinach, cover and cook just until wilted, about 3 minutes.
3. Stir in sweet potatoes, cilantro, green onions, curry powder, cumin, cinnamon and salt to taste until well combined. Reduce heat to low and simmer, uncovered, until flavors have blended, about 5 min. Serve hot.
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