Ways to Increase Kids’ Nutritional Awareness

Posted May 27th, 2010 by Elaine Hastings, RD - Nutrition Expert and filed in In The News, Nutrition for Kids

Notes for my interview on Trey Radel’s Daybreak Show on Fox 92.5 this morning

Q: What are some ways to get kids actually eating healthier?

Take kids to a local fish market, talking about fish being heart-healthy for mom and dad, teach them what is caught locally; have them pick out fresh local fish for the family to eat

Teach kids about grilling and get them to choose veggies to grill; make shish-kabobs together.

Teach kids to cook a few healthy things, over the course of the summer.
Make one night a week “Kids Cook” night.

Talk about the best choices on restaurant and fast-food menus

Expose kids to the 12 power foods, and asking them to find tasty-sounding recipes that include them: almonds, apples, blueberries, brazil nuts, broccoli, green tea, olive oil, red beans, salmon, spinach, sweet potatoes, wholegrain wheat, yogurt.

Be patient with picky eater – it pays off

Posted March 31st, 2010 by Elaine Hastings, RD - Nutrition Expert and filed in Meal Tips, nutrition, Nutrition for Kids, Wellness

We all know that eating a variety of foods is important to promoting growth and establishing good nutritional habits for the entire family. But if you have a picky eater in your household, mealtime can be a source of frustration and battles.

Fortunately, most kids get the proper nutrition in their diets throughout the day. Children’s taste buds and food preferences mature over time, so introducing new foods can take time and patience.
Picky eaters beware – here are some tips to encourage your children to try new foods.

- Try and try again. It may take up to 10 times of trying a new food before your child likes it. It is normal for children to be cautious at first.

- Involve your child in choosing foods at the grocery store. Trying new foods is more fun for children when they pick them.

- Let your child help prepare the food. Whether it’s stirring the ingredients, cracking an egg or washing vegetables, let your child become familiar with the new food. As you prepare it together, you and they can talk about the color, shape and texture of the food.

- Try one new food at a time. Don’t overwhelm your child with too many new foods at once. Make small changes and try serving new foods alongside some of their favorite, more familiar foods. Broccoli may be more appealing if it is served with a side of macaroni and cheese.

- Minimize distractions. Turn off the TV, don’t allow toys during meals and eat at a table.

- Don’t force your child to eat. Respect their preferences. Children sometimes do not like to eat food they have never seen before. Keep serving the food to your child. As they become more familiar with it, they may decide to taste it.

- Get creative with preparing new foods in different ways. If your child doesn’t like cooked carrots, try serving it with a low-fat dip such as ranch dressing or hummus. Another option is to purée fruits and vegetables and add them into casseroles or other prepared foods. For example, add chopped vegetables into sauces or top cereals with fruit.

- Set a good example. If the adults in the family avoid eating a variety of foods at the table, then it really shouldn’t surprise you that your little shadows are following the example that you are setting. With fast foods so readily available, it is only logical that healthier options are easy to pass up.

- Don’t be a short-order cook: Serve everyone the same meal. If everyone is eating the same thing as the rest of the family, it becomes easier for children to model after healthy choices.

Meal time should be about spending time together as a family, not a battleground over what’s on the plate. However, if you are concerned that your child’s eating habits are compromising his or her growth or health, consult your pediatrician or a registered dietitian.

Research shows children who eat healthy in their early years will carry those habits into their adulthood. Keep trying, be patient and eventually your child will surprise you.

Read my News Column: Healthy diet will help kids develop healthy teeth

Posted February 23rd, 2010 by Elaine Hastings, RD - Nutrition Expert and filed in Meal Tips, Nutrition for Kids

A healthy, balanced diet supplies your children with all the nutrients they need to grow, including the proper development of healthy gums and teeth. With increased focus on the importance of oral health during National Children’s Dental Health Month in February, it is a good time to remind parents, grandparents and other caregivers about how their children’s nutrition choices can affect their oral health.

For example, we tell kids to drink milk for strong teeth and bones. From a dentist’s point of view, how important are milk and dairy products in keeping teeth healthy? Calcium is very important as teeth form, and milk and dairy products are the best source of calcium and can play a role in preventing cavities.

As young teeth develop, adequate calcium intake during childhood and adolescence is important for children in developing and maintaining healthy teeth throughout adulthood. In addition, many studies show that eating dairy products, especially cheese, after meals or snacks helps to prevent the bacterial coating on the teeth from converting food sugars to acid; reducing the risk for cavities. Cheese also stimulates saliva flow, which helps to clear acids from the mouth that can cause cavities.

Dairy products, again, especially cheese, can actually prevent teeth from losing minerals and in some people, may even restore minerals to teeth. Some studies even show that proteins and phosphorus in milk may reduce the risk for cavities.

Though eating more nutritious foods can help promote healthy teeth and gums, beware of those that can cause tooth decay. While some foods are obvious culprits, such as candy, juices and sodas, other foods high in carbohydrates such as fruits, peanut butter, crackers and potato chips increase the risk of cavities as well.

All sweet foods are not created equal. Sticky foods such as cookies and candies stick to the surface of teeth and linger. These foods should be limited because they stick to the teeth and saliva is unable to wash the sugar away.

In addition to food choices, dentists and dietitians believe that children who consume too much soda and not enough nutritional beverages are more prone to tooth decay in addition to serious ailments later in life, such as diabetes and osteoporosis. Drinking carbonated soft drinks regularly can contribute to the erosion of tooth enamel, which ultimately leads to cavities. If erosion spreads beneath the enamel, pain and sensitivity may eventually result. This can cause nerve infection and necessitate a root canal.

How can you help prevent this? Encourage your children to drink plenty of water. An article published by the Academy of General Dentistry recommends that school children should rinse their mouth with water after meals, especially at school. This leaves their mouth with a reduced sugar and acid content.

While we can’t follow are children around throughout their day with healthy snacks and a toothbrush, we can instill good habits by providing them with discipline and structure in making smart food and beverage choices and encouraging routine brushing and flossing.