Refresh Your Child’s Diet with Low-Sugar Options

(Family Features) Many families look to the new year as a time to reset their eating habits and focus on making healthier choices. However, adults aren’t the only ones who could use a menu refresh as children may also need to focus on healthier food choices.

A study by the Centers for Disease Control and Prevention revealed children consume an unhealthy amount of added sugar every day. Researchers found nearly all of the toddlers in their study ate an average of 7 teaspoons of added sugar daily – the equivalent of a candy bar. Additionally, according to the American Academy of Pediatrics, excess sugar consumption can lead to an increased risk of obesity and type 2 diabetes.

“Small children have small stomachs,” said Courtney Hines, a nutritionist for KinderCare Learning Centers, which care for more than 165,000 children around the country every day. “You want them to fill up on nutrient-dense foods, not empty calories in the form of added sugar. When children consume lots of sugar, their palates get used to overly sweet flavors. They may not accept other, less sugary flavors or learn to appreciate the natural sweetness of a piece of fresh fruit.”

The American Academy of Pediatrics recommends against the consumption of added sugar for children under the age of 2. Children ages 2-18 should aim for less than 25 grams, or 6 teaspoons, of added sugar per day.

For families that want to cut down on the amount of added sugar in their diets, Hines recommends cooking more at home, relying less on processed, packaged foods and serving only water or milk for beverages.

Consider these low-sugar ideas for meal and snack times to help control the amount of added sugar you and your family consume.

Dip Smart
Herbs, spices, citrus and fresh fruit add flavor without relying on the added sugars found in many popular sauces and dips. Consider making your own low-sugar alternatives at home so your family can still enjoy favorite flavors like these:

• Ranch Dressing – In a bowl, combine mayonnaise, buttermilk, parsley, garlic powder, onion powder, salt and pepper for a kid-tested, nutritionist-approved take on a favorite dip. Serve over salad or as vegetable dip.
• Honey Mustard – Popular on a variety of sandwiches and as a dip or salad dressing, combining plain yogurt with milk, honey and regular or Dijon mustard can create a more family-friendly version.
• Teriyaki Sauce – Perfect for serving with healthier options like lo mein, chicken wraps or fried rice, a homemade version can be created using water, soy sauce, honey, ginger, garlic powder and cornstarch slurry.

Swap Out Syrup
Pancakes are a popular breakfast option at KinderCare centers and in many homes, but even the healthiest whole-grain pancake becomes a plateful of sugar if it’s doused in syrup. Hines recommends these toppings that are sweet and savory without the added sugar:

• Nut butter or seed butter (such as peanut, almond or sun) and banana slices
• Warm fruit compote (mix of warmed berries)
• Applesauce (no-sugar-added variety) and cinnamon
• Nut butter swirled into plain yogurt; mix in 1-2 teaspoons vanilla extract to add a sweet flavor

Snack Sweet
Opting for less added sugar doesn’t mean avoiding sweet snacks altogether. These alternatives can still help satisfy those cravings:

• Applesauce with baked cinnamon pita triangles for dipping
• Toast topped with nut or seed butter, smashed banana and sprinkle of cinnamon
• Frozen fruit smoothies
• Plain yogurt topped with granola, nuts, seeds or fruit
• Apple slices with nut or seed butter

For more ideas to introduce your children to healthy habits from a young age, visit kindercare.com.

Help Kids Falling Short on Nutrients They Need this School Year

Milk is one of the most requested, but least donated items at food banks, meaning children in need may be missing out on essential nutrients

(Family Features) The school year should be filled with playing, learning and growing, but for many children who face hunger, even basic staples like milk are missing. According to experts, one out of two kids ages 9 and up fall short on calcium, vitamin D and potassium – essential nutrients they need to grow strong. Milk is the top food source for these nutrients, and the likelihood of kids missing out is even greater when they don’t have access to fresh, nutritious foods like milk.

More than 46 million Americans – including 12 million children – are served by Feeding America® food banks each year. From the kitchen to the classroom, kids in your own community may be missing out on essential nutrients they need to be set up for success this fall.

Here are a few ways you can help kids facing hunger:

• Give highly desired, nutrient-rich milk. Milk’s nutrition helps get kids ready to learn. Yet, on average, people served by Feeding America food banks receive the equivalent of less than one gallon of milk per person per year. To help fill this need, The Great American Milk Drive and Feeding America – alongside America’s dairy farmers and milk companies – make it easy for people to donate milk directly in their communities. With nine essential nutrients, milk is an easy and affordable way to help ensure kids facing hunger have more access to nutrients they might otherwise be missing. By entering your zip code when you donate at milklife.com/give, you can ensure that the milk is delivered to a local Feeding America food bank in your very own community.

• Collect food donations from friends and family. Hosting family dinners, football tailgates or Thanksgiving this year? You can benefit families in need by asking guests to bring something to donate to a food bank. While most people think of canned or dry goods, perishable foods like fresh produce and milk are harder to donate and often needed. Find your nearest food bank and check its immediate needs or any donation guidelines at FeedingAmerica.org.

• Volunteer at your local food bank or food pantry. Gather your friends and family to fight hunger in your community by donating what many food banks may need most – your time. Spending a few hours sorting, packing or stacking food can make a big difference for the food banks and the families they serve. Visit FeedingAmerica.org and find a local Feeding America food bank near you.

Since it began in 2014, The Great American Milk Drive has delivered more than 1.8 million gallons of milk – more than 28 million servings – to food banks across the country. Learn more about milk’s nutrition and the need for milk in food banks at milklife.com/give.

Photo courtesy of Getty Images

Make Lunchtime Fun Time

Tips for creating back-to-school lunches

(Family Features) With school back in session, many families are beginning to focus on smarter eating habits. Packing your little learner’s lunch is an easy way to help ensure his or her diet contains enough protein and calcium.

By letting your kids play a role in planning and packing their lunches, while tossing in a variety of appealing, fun options, you can make sure your students are set up for success.

“For lunches, I like to include mini-foods, like blueberries, strawberries and Mini Babybel cheese, because there is no prep time needed and they are fun to eat with fingers,” said Amy Bellgardt, mother of two and founder of the lifestyle blog Mom Spark. “When lunchtime is easy and enjoyable, my kids are more likely to eat what we’ve prepared together.”

Bellgardt recommends these tips for creating tasty and fun back-to-school lunches.

Pick a theme
Coming up with daily or even weekly themes based on types of foods can be a great way to tap into your child’s creative side. For example, try Taco Tuesday with walking tacos, or send along several foods that are dip-able, like chicken strips and honey mustard, apple slices and honey, or carrots and ranch dressing. Another fun theme could be Breakfast for Lunch with eggs, mini-pancakes and yogurt.

“I love to make lunchtime more entertaining for my kids by serving them in themed bento boxes,” Bellgardt said.

Mix it up
For winning flavor combinations, pack small amounts of many kid-friendly items from different food groups like crackers, carrot sticks and grapes in colorful bento box-style containers. An option such as Mini Babybel cheese, a 100 percent real cheese with a rich and creamy taste, can be paired with colorful fruits and vegetables – as well as lunchtime staples like sandwiches – to create a balanced and tasty meal. A parent-pleasing choice, each serving of the snack cheese delivers at least 4 grams of protein and 15 percent of daily calcium needs in 70 calories or less, all in colorful red-wax-wrapped packaging with a signature pull tab.

Let kids help
Involving children in planning and packing their own lunches can be empowering. Place a note on the fridge to remind your kids what should go in their lunchboxes and lend a hand with the more difficult parts, such as slicing fruit and veggies or sandwich prep. Creating a routine with your little ones every night before bed can save you time in the morning, foster smart eating habits and create a sense of responsibility.

For more ways to make lunchtime fun, visit mini-babybel.com or find Mini Babybel on Facebook.

Photo courtesy of Getty Images

Simplify Your Lifestyle this Summer

(Family Features) From backyard barbecues and trips to the beach to baseball games and swim meets, summer is all about family fun. It’s also an ideal time to slow down and incorporate a more mindful routine at home.  

This season, prioritize a “less-is-more” lifestyle by making smart swaps, like using products with better ingredients, to simplify your life and create an even healthier home for your family. With these easy, helpful tips, you can arm yourself with the tools to spend more time focusing on family and fun.

Pick Produce, Not Processed. What you feed your family often fuels summer fun, but favorite treats like ice cream and hot dogs can be full of unwanted ingredients and added sugars. Skip prepackaged items and look for fresh, seasonal produce that can be incorporated into multiple meals throughout the day, which can also lead to a shorter grocery list and less waste. For example, you can add nutrient- and antioxidant-rich stone fruit to Greek yogurt for breakfast, mix into salsa for a snack and throw on the grill then top with whipped cream for dessert. 

Focus on the RightIngredients. Warmer temperatures and fun, outdoor activities can lead to extra stains and more laundry. It’s important to keep summer items dirt-free and smelling fresh with products you can feel good about bringing into your home. For a powerful clean without harshness to keep your summer wardrobe clean and fresh, try all fresh clean Essentials, which is formulated without sulfates and contains effective ingredients for deep cleaning the toughest stains. 

Minimize Your Regimen. Take advantage of the seasonal climate to shorten your beauty routine and save time, energy and products. There’s no need to blow dry hair with warm weather – sleep in two twisted braids for beachy waves, air-dry after the shower or throw on a wide-brimmed sun hat to hide bed head. Also focus on products that do double duty: replace sticky lipsticks and gloss with tinted chapsticks that include SPF or mix in a drop of sunscreen to liquid foundation.

Simplify Cleanup. It’s easy to let the myriad rotating summer activities turn your space into an unexpected mess, so proactively prepare for the chaos by creating a cleanup kit. A clean towel, water bottle, sunscreen, change of clothes and snack in a small tote or plastic container can be left in the trunk of the car or in the garage to keep you from running around searching for supplies. This way, you’re prepared for whatever summer brings, be it spilled ketchup, an unexpected shower or even a care-free run through the backyard sprinkler.

Visit allsulfatefree.com to learn more and watch videos featuring wellness expert and mom Hilaria Baldwin that focus on smart tips for living cleanly.

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Photo courtesy of Getty Images