Nutrition tips for the whole family

Guest post by Cara Rosenbloom RD

Tips for feeding kids

Reinvent “kid food”!

“Kid food” is whatever you decide it is. For a change, skip the nitrite-laded hotdogs and deep-fried chicken fingers and serve your kids the same foods you eat. It’s important not to underestimate your kids’ palates. Instead, introduce them to new flavours by making one healthy meal the whole family can enjoy. It’s quicker, healthier and you won’t have to create two dinners every night. Try fajitas, tuna casserole or homemade pizza.

The importance of omega-3s

Kids need about 90 mg/day of the omega-3 fat called DHA. Serve fish a few times a week. If your kids won’t eat fish, try serving eggs fortified with omega-3s or DHA-enriched Dairy Oh! milk, and opt for seafood like calamari, shrimp and scallops, which many kids enjoy.

Shape up with veggies

Having trouble getting kids to eat vegetables? Try changing the shape to make eating veggies fun and interesting. Grate carrots, make cucumber ribbons with a peeler and cut peppers into stars using scissors. Give them creative names, too; kids eat more power peas and X-ray vision carrots than plain ol’ peas and carrots!

More colour = more fun!

Research shows that kids love colourful plates of food, so create plates with about seven items and six different colours to choose from. Adults like fewer colours and choices, and we often prepare plates based on what WE like. But, let your children enjoy a rainbow of healthy options.

Tips for their caregivers

Rate your plate

Looking to curb calories? Rate your food based on a scale of one to ten, and don’t bother finishing foods that rank below a six. How many times have you taken a bite of a stale pastry or a tasteless entrée, complained about its flavour, and ate it anyway? It’s a waste of calories.

Curb sweet, sweet cravings

If you are craving sweets between meals, try this instead: drink a cup of water to fill your stomach, and follow it with a piece of sugarless gum (try bubblegum for a super-sweet treat) to keep your mouth busy. If you’re still hungry after 30 minutes, enjoy a piece of fruit.

Shrink your plate, shrink your waist

Reduce your portion sizes by using a salad plate instead of a dinner plate. Your brain will still register that you are eating a full plate of food and you can leave the table satisfied, even though you’ve consumed fewer calories. Once you’ve mastered small plates, shrink the size of your bowls, glasses and spoons too.

Avoid distracted eating

Avoid eating while you are distracted by things like watching TV, driving, or checking e-mail. Distraction during mealtimes can lead to overeating since you will be less focused on hunger signals and the amount of food you’ve eaten. Take a break from your daily activities and enjoy your meal while focusing on what you’re actually eating.

Cara’s quinoa tuna bake

A tasty comfort food casserole brimming with nutrition that the kids are sure to enjoy!

Ingredients

1 cup quinoa
2 tsp olive oil
2 cloves garlic, minced
1 leek, white part only, sliced
½ cup mushrooms, diced
½ cup broccoli, diced
½ cup carrots, diced
½ cup celery, diced
½ cup finely chopped kale
1 can light (skipjack) tuna
½ cup 1% Dairy Oh! milk
1 cup reduced-fat cheddar cheese, grated
¼ cup whole grain breadcrumbs

Instructions

1. Cook quinoa according to package directions. Set aside.
2. Heat olive oil over medium heat. Add garlic and leeks. Cook for 2-3 minutes.
3. Add mushrooms, broccoli, carrots, celery and kale. Cook about 10-12 minutes, until tender-crisp.
4. Put quinoa into a 9 x 9 baking dish. Add cooked vegetables, tuna, milk and ½ cup of cheese. Stir to combine.
5. Top with remaining cheese and breadcrumbs
6. Bake at 375°F for about 30 minutes or until bubbly. Broil for the last 5 minutes.
7. Enjoy!