Try this simple experiment: mention the phrase, “I want you to eat a healthy snack,” to your child. Now count to five. If your child hasn’t groaned or rolled his eyes, you are in the minority.
Offer most kids the choice between a shiny, red apple and a glazed doughnut, and you can predict the outcome. Much like their parents, kids are drawn like magnets towards unhealthy choices. If you are waging a never-ending battle to get you kids to eat healthy meals at home, here are some tips that can point you in the right direction.
Start Your Day Healthy
Throw out all cereals that include the word “frosted” or “honey” on their label. Tiny marshmallows are also a no-no. Experts suggest that parents choose a grain cereal high in dietary fiber–three grams or more. Cereals high in sugar and low in fiber initially increase blood sugar. After the blood sugar peaks, it drops like a rocket causing increased hunger and the craving for larger portions later in the day.
Other options include whole-grain waffles topped with jam, low-sugar syrup or fruit. Try switching to turkey sausage instead of pork sausage to reduce fat and calories. You’ll be surprised that the turkey versions are just as tasty. Additional quick ideas include oatmeal and raisins or whole grain toast with peanut butter and sliced bananas.
Portion Size, Portion Size, Portion Size
Research performed at the Department of Nutritional Sciences at Pennsylvania State University showed that the larger the portion size on your plate, the more you will eat. Most of us will continue to eat even when we feel “full” just because there is food in front of us.
Make a point to recognize a reasonable portion of food when you see it. According to health experts, the amount of meat recommended as part of a healthy meal is 3-4 ounces – roughly the same size as a bar of soap or a deck of cards. Here are some easy ways to visualize a correct portion:
* 3 oz. fish = size of a checkbook
* 2 tablespoons of peanut butter = size of a ping pong ball
* 1/2 cup of ice cream = size of a tennis ball
* 1 cup of cereal flakes = 1 fist
* 1 teaspoon of margarine or spreads = one die
Cook Your Own Dinners at Home
If you think that this is easier said than done, you’re right. Preparing healthy dinners seven nights a week is a challenge. To avoid burnout, trade off with your spouse or a similarly overworked neighbor and cook every other night.
Or, when planning your grocery list, include one or two almost-instant meals in your line-up. A tossed salad, pre-cooked rotisserie chicken, whole-wheat pasta, and fresh fruit for dessert won’t drain your energy or your pocket book. You can also try setting aside an afternoon on the weekend and cook double portions of a favorite soup or casserole. Use one for the following week and freeze the other for a later pre-made meal.
Garlicky Chicken Stir Fry (Four Servings)
This stir-fry chicken meal is a popular choice in our home. Loaded with vegetables and low in fat, you can whip it up in 30 minutes. Brown rice has a nice nutty flavor and provides three times the fiber of processed white rice. The recipe is also very versatile, so have fun experimenting and adding your own favorite vegetables.
Sauce:
2 tablespoons cornstarch
3 tablespoons reduced-sodium soy sauce
1 cup low sodium canned chicken broth
1 1/2 teaspoons ground ginger
1/4 teaspoon hot pepper flakes
Nonstick vegetable cooking spray
2 tablespoons vegetable oil, divided
3 garlic cloves, peeled and chopped
1/4 cup walnuts, chopped
1 1/2 pounds boneless, skinless chicken breasts, cut into chunks
2 stalks celery, diced
1 large green or red pepper, diced
1 can sliced water chestnuts, drained
1 1/2 cups brown rice, cooked according to package directions
Combine cornstarch, soy sauce, chicken broth, ginger, and hot pepper in medium bowl. Whisk until blended. Set aside. Spray large skillet or wok with nonstick vegetable spray and add 1 tablespoon oil. Heat skillet to medium high and add garlic and walnuts. Cook 1-2 minutes, remove mixture from skillet, and set aside.
Add chicken and stir-fry for 3-5 minutes or until thoroughly cooked. Remove from skillet and save for later use. Add remaining oil and vegetables and stir-fry for another 5 to 6 minutes or until tender. Add chicken, walnuts, garlic and sauce back to skillet. Stir constantly until sauce thickens. Serve over hot cooked rice.
Julie Paul cooks in Clinton with her husband, Ian, and sons James and Andy.
