There’s a good reason why those initially added college weight-gain pounds are referred to as the freshman fifteen.  Everybody identifies with it.  In my case, it was more than fifteen, too.  I remember being so excited with my new wardrobe when my first year of college started, but by homecoming in late October, my pants were getting tight and my mid section was beginning to resemble a small inner tube.  You know what I’m talking about ladies; the infamous muffin top.  And this was in a traditional university where I always had access to healthy cafeteria selections, too.  For people getting an online degree it’s really important to make good food choices, because what’s in your kitchen is going to be your only study break food option.

Don’t Have Things Handy That Are Bad For You

Fortunately, I got things under control by making sure that I paid attention to getting good exercise and changing my diet.  The biggest trick for me was being really strict about my shopping habits.  You can’t pig out on items that aren’t in your kitchen.  Just not having a large bag of potato chips available is half the battle.  So, step one for healthy study break recipes has to be making very thorough grocery lists and then sticking to them when you’re in the store.

Cut Down on Salad Dressing

One of the first things I did was cut out salad dressing altogether.  I had been eating a lot of salads and thought I was eating healthy.  But when I started looking at the labels on my favorites—bleu cheese and ranch—I was shocked at the amount of calories I had been slathering on my salads.  One of my classmates used lime juice as a salad dressing and I found the idea a little revolting, at first.  But the more I used lime juice in place of salad dressing though, the more I liked it, until I actually began to crave the refreshing citrus tang.

Actually Read Food Labels

It’s really easy to think that you’re eating appropriately sized food portions.  But if you’re not paying attention to food labels, it can be difficult to know what your daily calorie consumption is.  Don’t get me wrong, you shouldn’t be obsessing about caloric intake, but getting an idea of what your average caloric intake ought to look like and what different foods actually contain calorie-wise can help you trim unwanted empty calories.  The math is pretty easy really.  If you consume more calories than you use in a day, your body adds it in fat weight.  If you burn more calories than you consume, you’ll lose some weight.

Avoid Prepared Foods in the Center of the Supermarket

Obviously it’s okay to indulge in your favorite guilty food pleasure occasionally.  But it should be the exception rather than the rule.  It should be a treat, not a lifestyle.  A great way to do this, along with your carefully prepared grocery list, is to stick to the safe zone of the groceries perimeter.  Almost every supermarket has the same layout.  All of the fresh fruit and vegetables are typically among the first things you encounter on the outermost lap of the store.  Next comes the dairy section with milk and soy milk options.  Eggs can typically be found here as well.  Then, the deli section, where you’ll want to be careful.  Past the deli section you can find lean meats.  If you make the majority of your grocery purchases from the outer perimeter of the grocery, you’ll be eating fewer empty calories and trimming those freshman-fifteen in a hurry.

This has been another guest post by J.S.. Visit her website: online degree

Summer is a time to loosen the schedule and relax with your kids. If you have two growing children like I do, however, that relaxed schedule could mean frustration when it comes to keeping track of what they’re eating during those warm days.

A Snack Schedule

Even though summer provides time for your family to take it easy, a schedule that details meal and snack times will help keep you from hearing from your kids about their hunger. Write up meal and snack times on a piece of poster paper and hang it up where everyone can see it.

Add a list of acceptable snack choices – like a handful of grapes, a granola bar, a cheese stick – and guidelines regarding how much your children can have;  for example, my children can have two snacks each during morning and afternoon snack time.

A Wide Variety

It might be tempting to have a stockpile of processed food for snacks, but few of them are healthy. There are many ways to use fruits, vegetables and whole grain crackers or bread to make some healthy snacks that kids will love. In addition to fresh fruits and vegetables, make sure you have a selection of nuts, dried fruit, cheeses and lean meat.

Snack Ideas

Keep snacks light, healthy and easy to grab for those last-minute picnics or hikes this summer!

*A Twist on the PB&J – Use different combinations of foods to avoid the usual peanut butter and jelly sandwiches. Serve up a strawberry and cream cheese sandwich on whole wheat bread or small bagels for a cool change.

*Wrap it – For change from sandwiches, use different flavors of tortillas - including whole wheat varieties - to combine ingredients for tasty wraps. Start with an open tortilla and grated or cream cheese. Pile on veggies and lean meat and roll for an easy snack.

*Mix it - trail mix may traditionally be raisins and nuts, but there's a wide range of choices to combine into a yummy trail mix of your own creation. Portion them out into small sandwich bags or reusable containers for easy transport. You can use many different ingredients, including:

-Granola

-Carob chips or banana chips

-Shredded coconut

-Ginger (crystallised)

-Marshmallows

-Nuts, such as almonds or pecans

-Legumes, such as peanuts or baked soybeans.

-Dried fruits such as cranberries, raisins, apricots, apples, or candied orange peel

-Chocolate: chips, chunks, or M&M's

-Breakfast cereal

-Seeds, such as pumpkin seeds, cashews or sunflower seeds

*Keep It Cool - Freeze peeled oranges or bananas and blend with juice or yogurt for a cool treat. For a change, use blueberries or strawberries or a combination of fruits. Freeze them after blending and combine them with chopped nuts and chocolate shavings as a substitute for high-fat ice cream.

*Dip It – Kids love to dip! Use fat-free Greek yogurt to dip carrots, celery, cucumbers, broccoli and tomatoes and use low-fat or fat-free flavored yogurt to dip fresh strawberries, orange slices, or banana pieces.

As you relax with your kids, enjoy your time together as you feast on a variety of fun and healthy snacks!

Kelly Wilson is a busy mom and freelance writer. For more information about how healthy snacks can keep your smile strong and white, contact Dr. Todd Beck, a Dentist in Portland, Oregon.

This is just a quick post to share a link to a survey that is being done by a healthy food producer, Respect Natural. They make veggie burgers, chickenless nuggets & patties and steam-in-the-bag rice products.

Here's a link to the survey they are doing about lunch kits. They may be coming out with a  healthy alternative to the lunch kits that you see now in your grocery stores. Please take a minute and give them some feedback that will help them to develop a healthier alternative for kids for lunch.

http://svy.mk/lHHPT0

I know that many of you have kids and would love a healthy alternative to what's out there now. Thanks for your participation.

If you are a diabetic, chances are that following a strict diet pattern is a major challenge for you. Diabetic people also get hungry frequently. This calls for in-between mealtime snacks. However, given the fact that diabetics must watch their sugar levels throughout the day, the snacks have to be low calorie, healthy, and must fit the overall daily meal plan. We’ve listed 10 everyday healthy snacks that can be incorporated within your daily diet plan. These snacks have been put together to add interest and flavor to your daily diet, apart from helping you stay satiated and healthy. However, check with your personal doctor before you add any of these items to your diet plan.

1.    Raw Fruits and Vegetables

Raw vegetables are full of valuable nutrients, water and fiber. If you stick to raw vegetables that are low on natural sugars, the veggies will actually help regulate or lower your blood sugar. Try eating carrots, grape tomatoes, broccoli, cucumbers, red and green peppers and cauliflower.

To make the raw veggies interesting, make a dip using nonfat yogurt with a little Dijon mustard, olive oil, salt and pepper. Or you can make yourself a nice salsa or a hummus dip. Don’t use more than a tablespoon or two of dip.

2.    Whole Fruits

Whole fruits make excellent healthy snacks and they can be carried anywhere with you. Eat whole apples, papayas, guavas and so on. You need to check with your doctor if you are allowed to eat fruits, since fruits may not be recommended if your sugar levels are uncontrolled. Fruits like grapefruit, oranges, nectarines, grapes, tangerines and persimmons contain about 8-10% sugar. Get a list of the fruits that are allowed for diabetics in general and stick to that list.

3.    Munch on Nuts

You can munch on whole nuts such as cashews, peanuts, almonds, walnuts and pecans. These contain high levels of healthy monosaturated fats, which help lower both cholesterol and heart disease risk. These nuts also contain fiber, which is good for blood sugar regulation and digestion. Note, however, that most nuts are very high in calories, especially calories from fat. Munch on nuts, but keep your portions small. A handful of nuts are sufficient to give you an energy boost and keep you satiated.

4.    Sugarfree Hot Cocoa

If you feel hungry but are not interested in eating something, try a cup of hot Sugarfree cocoa made of 70% cocoa. The greater the cocoa percentage, the more heart-healthy the drink. The taste will still be rich, while the lack of sugar and fat makes it a healthy, filling liquid snack. Use fat-free milk and blend it with a sachet of sugar-free cocoa mix, and enjoy the calcium and antioxidant boost.

5.    Baked Chips With Salsa

For an easy, filing and crunchy snack that tastes great, make some fresh salsa with tomatoes, onions, cucumber, olive oil, salt, pepper and chilies if you want them. For an added crunch and nutrient boost, herb up your salsa with chopped coriander, parsley and oregano. This will give you a necessary boost of vitamin C. Bake your chips instead of frying them to reduce the calories. A handful of low fat baked chips will give you the necessary carbohydrates, potassium and protein while the salsa offers freshness and crunch. This is one of the best snacks for those afternoon cravings.

6.    Fatfree Popcorn

Popcorn is high-fiber, crunchy and very filling. The smell of popcorn kennels as they pop satisfies your senses as well. You can either opt for low fat microwavable or air popped popcorn, or pop your corn in a thick-bottomed pan. A single serving of popcorn, provided you don’t go overboard on the oil, will give you only 45 to 60 calories and a couple of grams of fat.

7.    Thin Wheat Crackers With Hummus And Tomatoes

Crackers are a good way of keeping hunger pangs away. Choose thin whole-wheat crackers that are baked without butter or oil. Eat these with a creamy hummus dip made of chickpeas, garlic and sesame tahini. This snack brings you several essential nutrients along with great flavors. Add a few slices of firm red tomatoes for the vitamin C. Restrict yourself to about 12 crackers at a time.

8.    Colored Bell Peppers With Low-Fat Dip

Chop up green, red and yellow peppers into long thin strips. Eat them along with a homemade, low fat dip of yoghurt with seasonings and herbs. You can also try low fat sour cream with seasonings.

The crisp, sweet peppers will give you a terrific boost of vitamin and nutrient goodness while the yoghurt dip will give you the much-needed calcium. You can enjoy good quantities of this snack, as the raw peppers are very low calorie. Go easy on the dip though. If you are not confident of making a nice dip on your own, you can buy a good low fat dip from any health store.

9.    Fatfree Flavored Yogurt

Yoghurt makes for a great snack at any time and it’s healthy as long as it’s fat free. You can buy fat free yoghurt in different flavors; they make wonderfully sweet and nourishing treats. Yogurt gives you carbohydrates, protein and fat. If you buy fruit-based yoghurts, you get the additional vitamin C and fiber from the fruits as well.

A single cup of yogurt can provide you with 30 percent of your daily calcium requirements. Live-active cultures within the yoghurt help calcium absorption as well, keeping your digestive system healthy.

10. Sugarfree Frozen Bars Of Fruit Juice

On a hot summer afternoon, what can be better than a cold bar of frozen fruit juice? You can buy these refreshing fruit pops or create your own. Frozen fruit bars are low in sodium and are predominantly fat free. Puree different fruits, add your favorite sweetener to it and freeze it in Popsicle containers to make your own juicy frozen fruit pops.

This guest blog post was written by John, who runs an online scrubs store where you can shop for branded lab coat, scrub sets and jackets.

1. Granola (or their favorite crunchy cereal) and low-fat, organic yogurt

This is a great snack idea for kids who can't get enough of their favorite cereals. Pack the cereal or granola along in a separate bag with a container of their favorite flavor of yogurt. Kids can have fun mixing and eating the two during snack time and be getting the vitamins and nutrients they need throughout the day to stay healthy and energized. This combination can be used for healthy snacks after school days or on non-school days as well.

2. Ants on a Log

Ants on a log is just a clever title for celery filled with crunchy peanut butter and topped with sweet raisins. Celery and peanut butter is a classic, kid-approved combination that is always a healthy snack parents can agree on for the perfect balance of protein and vitamins. Adding sweet raisins to the top will bring a little more fruit nutrients into your child's diet, while making it a more fun food to eat.

3. Fruit Kabobs

Kids can often be tricked into eating food that is good for them if they are presented in an exciting way. For fun fruit kabobs, you can slice up different fruits into fun shapes that your kids will love. For example, use cookie cutters to make pineapple hearts, apple stars and triangle-shaped melons. You can use dulled kabob sticks that will keep the fruit secure without putting your child at risk for injury. Fruit kabobs are sure to quickly become a favorite with your child. If you're uneasy about the kabob stick, simply put the cut up fruit in a container and your kid will be sure to love it all the same.

4. Whole wheat crackers with cheese, peanut butter or hummus topping

You can find whole wheat crackers from all the most popular cracker brands your kids already love. Whole wheat is better than other types of crackers because it is nutrient dense, protein dense and full of healthy fibers to give your child energy and improve his or her heart health. Let your child choose from a favorite food dip of peanut butter and hummus or apply some sliced cheese. You can't go wrong with this nutritious and delicious snack.

5. Frozen yogurt on a pretzel stick

This snack involves a bit of creativity, but it's sure to be your child's favorite replacement for artificially flavored and sugar-filled popsicles. You can buy popsicle-shaped molds at many stores around the country, or you can simply use an ice cube tray for smaller pops. For the popsicle molds, you simply pour in your child's favorite, organic yogurt and place a sturdy pretzel stick in the middle. The pretzel stick will act as the popsicle stick so your child can have a healthy snack even after the popsicle is gone. Leave these in the freezer overnight and wake up to healthy snacks for a hot summer's day!

About the author: Diane Johnson writes about a number of her interests including shopping, <a href="http://www.classesandcareers.com/">online classes</a>, and traveling.

Reduced fat peanut butter- In my opinion, peanut butter can be put on anything, and the reduced fat tastes even better than regular peanut butter. Spread it on whole wheat toast, a piece of celery, or any other healthy snack you may have around the house. Even making the switch from regular peanut butter to reduced fat will make a difference, regardless of the nutritional value of what you pair it with.

Salsa- Like peanut butter, salsa can be put on just about anything. Use it as an alternative to creamier dips for chips, and even if the chips aren’t healthy, the snack as a whole will be better for you. You can also use it instead of ranch dip for vegetables or even replace mayonnaise with salsa on a sandwich for a unique low-fat spread.

Bananas- All fruits are great to have around the house, but bananas are most beneficial. Because of their size, they are more filling and will keep you from getting hungry as quickly as you would with a cup of grapes. Freeze them or combine them with your reduced fat peanut butter for a different take on the fruit. They are an easy grab and go snack either way.

Celery- Like fruits, all vegetables are good to have, but celery has the fewest calories of all the vegetables. Many people don’t like the taste on its own, but combined with peanut butter or salsa, the vegetable is much more enjoyable.

Raisins- Snack on raisins on their own or combine with fresh fruit or some reduced fat peanut butter and celery for ants on a log. Raisins alone as well as treats like ants on a log tend to be a hit with children, and are an easy way to get your kids to eat healthy.

Nuts- Peanuts, almonds, pecans, pistachios, and other nuts are nutritious snacks that come in similar form to the beloved potato chip. Open a can of peanuts and you’re ready for a night in, and they also make a great party snack. Combine them with raisins for a delicious trail mix that is always a crowd pleaser.

Dried cereal- A half cup of cereal, especially fiber-conscious brands, is a healthy and filling snack on its own, but combined with nuts, fruits, or raisins it is a snack of which you will never tire. There are endless combinations you can make, so you are never stuck with the same old cereal snack.

Keeping any combination of these foods in your house will help you transition quickly into an easy healthy lifestyle. Before you know it, you’ll bypass the potato chip aisle completely in the grocery store.

Nicole Rodgers has been involved in nutrition for 3 years; she currently contributes to a health insurance blog and explains how eating healthy can impact a family’s budgeting.

With that in mind, I have recently started experimenting with a new vegetable I found called Moringa. Moringa is a plant that has many different nutritional properties and can be prepared in a multitude of ways. Almost every part of the Moringa tree can be eaten, from the bark to the pods, leaves and flowers—and each part of the plant provides all the essential amino acids and many vitamins.

Moringa leaves have more vitamin A than carrots and more calcium than milk (though some of the calcium is in the form of calcium oxalate crystals, which isn’t available to the human body). The leaves are often used to replace spinach in recipes, and it’s no wonder why, because Moringa leaves have more iron than spinach itself does. The leaves of the plant contain more potassium than bananas and more vitamin C than oranges, and the protein level in the Moringa plant is equal to that of milk and eggs.

It’s more common in places like India, where people eat every part of the plant, similar to how Native Americans would eat the entire buffalo. It’s becoming more popular in the United States though, and there are many great recipes that include this super food. Here are a couple different ways to use Moringa as a healthy snack.

The leaves are often used like spinach, but they can also be dried and crushed, creating a type of powder that can be used on top of salads or in soups, sauces and dips. The pods (usually called drumsticks) can be prepared like green beans—but they taste more like asparagus.

One of the easiest snacks though is to take out the seeds from the pods and eat them like you would nuts. Once the seeds are dried, you can roast them, or you can sauté them or eat them raw. If you roast them, they’ll last a lot longer and you can snack on them for some time.

A healthy morning snack is to put about 2-4 teaspoons of Moringa powder in your smoothie. The taste blends really well with berry smoothies (think strawberries, blueberries, raspberries and blackberries) rather than with fruits like apricots or oranges.

For a little bit more inspiration, try out these steamed Moringa muffins, where you can either dry out your own leaves to crush into powder, or simply buy the powder itself. The muffins will turn out a bright, vivid green, which is great for enticing kids to be more healthy, plus, who can resist healthy muffins?

Ingredients:

• 2 cups flour
• 1 cup powdered milk (skim, if you want to be more healthy)
• 3 teaspoons baking powder
• 1 cup sugar
• 3 tablespoons Moringa powder
• 2 eggs
• 2 ¼ cups water
• 2 tablespoons vanilla

Directions:

Mix all the dry ingredients before adding in the wet ingredients. Mix until there aren’t any lumps. Pour mixture into a muffin tin, filling the molds ¾ full. Steam (not bake) inside a steamer for 10-12 minutes.

When you find yourself reaching for a snack, keep Moringa in mind as a healthy alternative to store-bought, packaged foods.

Probiotic food and snacks are promoted as the healthier alternative to common everyday snacks. The probiotic healthy component is derived from live beneficial microorganisms that have been introduced in sufficient amounts in the food base or in specific ingredients.

Probiotic food and snacks are often used to complement existing dietary requirements or used as supplementary alternative medicine for certain health related conditions. Probiotics are different from prebiotics since the latter are ingested to stimulate friendly microorganisms living in an individual’s digestive system.

Types of Microorganisms in Probiotic Snacks

As an alternative medicinal requirement, probiotics are packaged in capsules, tablets, and powder form for easy intake. In food or snack form, these friendly microorganisms may be cultivated, fermented, or incorporated prior to or during the food preparation process.

These cultivated, fermented, or incorporated microorganisms are similar to the friendly bacteria living in the digestive system. The different bacterial strains are generally grouped into Lactobacillus and Bifidobacterium. Other probiotic microorganisms fall under the healthy yeast category.

Popular Probiotic Snacks in the Market

A variety of probiotic snack selections are produced annually to supply the increasing demand of regular and potential consumers. As more and more individuals are switching to healthier eating and snacking preferences, producers of probiotic snacks are creating more product combinations and selections.

Live healthy microorganisms may be introduced or cultivated during the manufacturing of certain probiotic snacks like soy-based products and dairy and yoghurt-based products. Popular soy-based probiotic snack products include miso soup, tempeh, soy milk, soy chips, and soy yoghurt.

Probiotic dairy-based products include milk and flavored infused milk, yoghurt, soft cheeses, and other product variants. Probiotic yoghurt, in particular, are now produced in a wide range of flavors to attract mainstream product consumers.

Other interesting probiotic snacks have been developed offering an appealing variety to a broader client market. Chocolate bars, granola and nut bars, flavored oatmeal, fruit juices are just some of the more exciting probiotic-infused snack products that have been introduced in the market.

Benefits of Probiotic Snacks

Potential health benefits of probiotic food, snacks, and supplements have been highly endorsed by experts. According to proponents of probiotics, the live healthy microorganisms found in probiotic snacks are essential for the general well-being of not only the digestive system but the other systems of the body as well.

Probiotic food and snacks facilitates prevention and management of lactose intolerance in certain individuals. With regular, healthy doses of a probiotic infused diet, certain conditions and symptoms associated with the digestive and excretory system like irritable bowel syndrome, inflammatory disease, ulcerative colitis, among others are prevented or relieved.

In terms of healthy cardiovascular functioning, the probiotic components assist in reducing cholesterol and lowering blood pressure. Other positive effects that have been reported after regular intake include enhanced immune system, reduction of skin allergies and infection, and reduction of yeast infection among women.

Risks and Warnings

Not all people are suited for a probiotic rich diet. Some people exhibit side effects after a few days of intake of probiotic rich foods or dietary supplements. Side effects are sometimes restricted to the digestive area like mild stomach upset, flatulence and bloating, and can normalize after the body has adapted to the microorganisms. However, this is not true for all consumers, especially those with weakened immune systems and other specific health conditions. In some cases, existing medical or health conditions are aggravated due to the adverse microbial reaction to the additional microorganisms in the body.

photo credit: sxc.hu

Please enjoy this guest post by Charles Jones:

Our kitchen pantry and backyard garden are a source of natural home-based remedies that can be used in place of over the counter medicines. Select herbs, fruits and vegetables are imbued with natural healing properties that are known and utilized by older generations to prevent, relieve, and cure ailments and disease. It is essential to rediscover their healing benefits and take advantage of the basic and natural remedies that they offer.

A list of recommended herbs, fruits, and vegetables can be found below. Also described are the benefits and curative properties and treatment process associated with each herb, fruit, or vegetable.

Herbs

Cloves: Popularly used for oral hygiene and as a cure for tooth ache and inflammation. Its microbial properties cure and prevent the recurrence of eczema, ringworm and other fungal infections. Clove in its raw or processed oil form can cause stomach problems when ingested by certain individuals. As a topical poultice, too much application can cause redness, swelling, and a burning sensation in the skin.

Ginger: This herb is extensively used globally to add an amazing flavor and aroma to food. As a healing herb, it can be used to boost the immune system. For those having problems with nausea and motion sickness, ginger extract helps in relieving this condition. When prepared as tea, the warm ginger essence helps soothe a sore throat and suppress a nagging cough.

Mint: The oil extracted from the mint is good for healing wounds and burns. When dissolved in water, the wonderful minty vapors can be inhaled to clear the nasal passages. In addition, mint offers a good quick solution to other respiratory illnesses affecting the throat and bronchial passages. Extracted mint oil possesses anti-pruritic characteristics and works well when applied to insect bites.

Fruits

Lemon: The lemon is filled with rich antioxidants that helps prevent the growth of certain cancers. The fruit has limonene and limonin, two components that inhibit the formation of cancer cells. It is also a rich source of Vitamin C, a nutrient essential for increased healing and immunity against free radicals.

Apple: This wonderful fruit has a flavanoid that protects women from osteoporosis, fortifies bones, and improves bone density. Apples are also claimed to assist in preventing lung, breast, colon, and liver cancer. In addition, the fruit is beneficial for diabetes management and Alzheimer’s prevention.

Vegetables

Carrot: These vegetables are rich in beta carotene, an effective anti-oxidant. As a source of beta carotene, carrots have been known to prevent certain types of cancers, and reduce cholesterol and ward off heart attacks. Carrots also help cure and address conditions in the digestive system of the body. As a regular part of the diet, it can lessen acid reflux, cleanse unhealthy organisms in the system, and prevent diarrhea.

Cucumber: As part of a healthy diet, the cucumber is imbued with diuretic properties that prevent water retention and help the body expel toxins. Aside from its natural cleansing properties, the cucumber naturally hydrates and cools the skin when applied. It also reduces facial swelling and takes away the tiredness from the eyes.

Garlic: Nature’s purported cure-all to a multitude of ailments. There is some truth to this statement; a lot of people use garlic to ward of certain ailments despite the strong odor that this vegetable emits. As a food supplement, garlic is known to assist in maintaining over-all cardiovascular health. Regular intake of garlic, as a food or medicinal supplement, reduces the chances of stroke and the formation of blood clots. When applied as a topical cream, garlic can be used in conjunction with dietary solutions to treat pimples and acne.

Weaning kids from a strict diet of mac n' cheese can be difficult, but it's doable.

Making healthy snacks fun is one way to get kids to eat them. Moorpark mom, Stacie Wheeler, cuts sandwiches into circles and adds raisins for eyes on this happy face.

Making healthy snacks fun is one way to get kids to eat them. Moorpark mom, Stacie Wheeler, cuts sandwiches into circles and adds raisins for eyes on this happy face.

Luckily, my daughter, Kaila, is a pretty good eater most of the time. I’ve tried to prepare her balanced meals and expose her palate to a variety of foods and flavors since she was a baby. Yet when it comes to the dreaded salad (also referred to as “ewww leaves”) or the diabolical broccoli, Kaila’s fork will not go near these healthful greens without a fight.

If most kids had the choice, they would survive off of macaroni and cheese, juice and cookies. How do we get our children to actually like vegetables and healthful foods so that we can help them initiate a healthy lifestyle from a young age? For me it takes a little creativity in the kitchen and a semi-strict food routine.

First of all, I make most of our meals at home. Of course, we partake in take-out or fast food once per week or so; I don’t believe in withholding an occasional Happy Meal from Kaila as a treat, but I like to have control over what ingredients go into her meals and I have that control at home. For the most part, I use a majority of organics, and I steer clear of high fructose corn syrup and MSG.

I’m very adamant that Kaila cannot have a dessert unless she finishes most of her dinner or meal; yet, I don’t force her to clean her plate. This way she understands portion control, and can make an aware decision when she’s full. Often times a “dessert” is a small package of fruit snacks, one or two cookies or a treat she can choose from in an approved treat bucket I keep in the pantry.

Sometimes we moms have to learn to be artists or magicians in the kitchen to get our kids to eat. The simple step of cutting out her sandwich with a round cookie cutter and affixing raisin eyes and drawing a chocolate syrup mouth gets her excited over lunch.

Creating silly names for things also works wonders. Green onions look like “squids” before they’re chopped up, broccoli are “little trees,” and any meat can be called “chicken.”

It may take 15-20 exposures to a new food before a child will try it. Some parents hide the veggies in sauces or bake them into inconspicuous items. I’d rather Kaila eat her vegetables in their recognizable state and create that positive association. But if your child is super picky, and this is the only way to guarantee they receive their proper nutrition, please proceed.

Snacks are limited in our house. If she asks for one I give her the option of two or three she can choose from. Usually that includes a yogurt, an apple or maybe some crackers.

Kaila also loves to help cook and bake with me, and allowing your child into the kitchen can positively affect their relationship with healthy foods.

Most important is being a role model for good nutrition. This allows our children to follow suit and choose healthy food choices—so next time you are in the kitchen with your child, opt for bottled water instead of that soda.
Share some of the ways you get your kids to eat healthy foods. What are your favorite snacks to give them? Tell us in the comments.

Originally published on http://moorpark.patch.com/articles/mac-no-more