Monday Message - Recipe of the Week

Blue Cheese Turkey Salad with Sliced Apples

Turkey Leftovers? This Blue Cheese Turkey Salad with Sliced Apples can stand alone as a great side or as lunch, with or without the quinoa.  If you don't have quinoa or want to try a variation, you can substitute brown rice, millet, wild rice or cooked beans.

Ingredients

6 ounces cooked turkey breast, diced into ½-inch squares (purchase turkey breast unsliced)
1 cup cooked quinoa
2 apples, peeled and sliced
8 cups mixed greens
2 scallions, chopped
2 ounces crumbled blue cheese
2 tablespoons slivered almonds
1 cup cherry tomatoes
1 cucumber, peeled, sliced and cut into half moons
½ cup balsamic dressing

Directions

Combine the ingredients and serve.

 

Recipe Information

It's helpful to buy prerinsed quinoa for convenience. If you don't, you must rinse the quinoa several times before using it. Quinoa contains an outer coating of saponin that is very bitter. Use a fine colander, and rinse the quinoa under cold water.

Servings: 4

Nutrition Facts

Monday Message - Turkey Safety Tips

Want to cook a flavorful and moist Thanksgiving turkey? Make sure to use a food thermometer! It will ensure safety and taste.  Check out this Kids Eat Right Article on Turkey Temperature Know-How. Thawing your Thanksgiving turkey? There are only three ways to thaw your turkey to avoid foodborne illness. Tips for Thawing the Turkey.

Monday Message - Recipe of the Week

Ratatouille

Recipe By: Sarah Kreiger, MPH RD

Want your kids to eat more veggies? Try Ratatouille, a traditional French vegetable-based dish, packed with nutrients your family probably doesn’t get enough of on a daily basis.
Nutrition Video

Monday Message - Grocery Budget Tips

Have you ever watched the show called Extreme Couponing on TLC?  Whether you have seen it or not...what you need to know is that this show is everything the title depicts...EXTREME. I have been known to use a coupon or two when shopping but saving money does not have to be extreme. Sensible shopping will save you plenty of money. Use coupons for items you normally buy and purchase a few things a ahead of time if they are on sale.  You do not  need to have a "stockpile" to be considered a savvy shopper.

Many of us are on a tight budget heading into the Holiday Season. Saving money at the supermarket doesn't mean giving up nutritious foods. Here are some tips to help you get the most for your dollar while nourishing your family. Kids Eat Right Budget Tips

Did you know that kids influence up to 80 percent of family food spending? Remember though, you still control what goes into the cart! Grocery Cart Police!

Saving money at the supermarket doesn't mean giving up nutritious foods. Here are some tips to save you money while nourishing your family. Healthy Options that won't Break the Bank

 

Monday Message - Recipe of the Week

Pumpkin Bread

Enjoy the aroma of pumpkin pie all year long with this delightfully rich and hearty quick bread. Pour a glass of low-fat milk to enjoy with a slice at breakfast - and you and your family are ready to start the day.

Ingredients

Vegetable oil or cooking spray
2 ⅔ cups sugar
⅓ cup canola oil
⅓cups unsweetened applesauce
1 15-ounce can pumpkin
4 eggs
⅔ cup nonfat plain yogurt
2 ⅔ cups all-purpose flour
⅔ cup toasted wheat germ
1 ½ teaspoons salt
2 teaspoons baking soda
1 ½ teaspoons baking powder
1teaspoon ground cloves
1 teaspoon ground cinnamon
1 teaspoon ground nutmeg
1 ½ cups raisins

Directions

1. Preheat oven to 350 F. Spray two 8 ½-by-4 ½-by 2 ½-inch loaf pans or 24 muffin tins with the cooking spray.
2. Cream together the sugar, canola oil, applesauce, pumpkin, eggs and yogurt until smooth.
3. Stir together the flour, wheat germ, salt, baking soda, baking powder, cloves, cinnamon and nutmeg.
4. Combine the dry mixture with the wet one; stir until well combined. Fold in the raisins.
5. Pour into the prepared pans (fill the muffin tins ⅔ full). Bake for 50 minutes (loaves) or 25 minutes (muffins).

Cooking Tip

Instead of raisins, substitute sweetened dried cranberries, which lend a tangy taste.
This freezes well as mufffins or bread, up to three months. Thaw at room temperature, in the microwave (about 15 seconds per muffin or slice, or in the toaster (slices only).
Recipe by Corrina Riemann, RD from Cooking Healthy Across America, © American Dietetic Association.

Monday Message - Happy Halloween!

It's easier than ever to find Halloween treats to make your zombie or superhero happy while providing a health benefit!

View the full Kids Eat Right Article here.

Mix some of these suggestions into your usual Halloween Treat basket OR forgo the treats and let Trick-o-Treaters have their choice of Healthy Treats at your door.

Whole-grain cheddar flavored crackers

Fruit snacks made with 100 percent fruit with added vitamin C

Fruit leathers made with 100 percent fruit

Sugar-free gum

Animal-shaped graham crackers made without trans fat

Mini rice cereal treat bars

Cereal bars made with real fruit

Individual fruit cups

Mini 100-percent fruit juice boxes

Low-fat pudding cups

Baked, unsalted bags of pretzels

Halloween Recipes!

Enjoy the aroma of pumpkin pie all year long with this delightfully rich and hearty quick bread. You can even use this recipe to make muffins instead.  Recipe Link

You can use cookie cutters for these chips or better yet, get your kids involved in cutting the ghosts for this Halloween Chips and Spider Dip recipe.  Recipe Video

Carving your pumpkins? Don’t throw away the seeds! Toast them with olive oil and some spices for a great treat.  Recipe Link

Monday Message - Crazy for Kale!

Get your kids crazy for kale! This leafy green looks a lot like spinach and packs vitamins A, K and C. Read up on Kale in this Information Link.

Need a few good Kale Recipes?

• Potato Kale Soup: Words of Wellness Recipe
• Lemony Kale Salad: The Lemon Bowl Recipe
• Butternut Squash and Kale Pasta: The Lemon Bowl Recipe
• Banana Berry Kale Smoothie: The Lemon Bowl Recipe
• Baked Kale Chips: All Recipes

My favorite way to get this nutritious veggie into my diet is to chop it up and mix it in with my salad greens. I like a crunchy salad so Kale is the perfect green addition!  Try adding it to your next salad....remember kale is much more than a garnish.

Monday Message - Recipe of the Week

Sweet Potato Strips

Sweet potatoes are popular because they taste great and are a nutrition superstar. Try these Sweet Potato Strips next time your child wants a snack.

Recipe Video

Monday Message - Recipe of the Week

Roasted Squash Trio

Recipe By: Dawn Blatner, RD

Wondering how to prepare all the squash you see in your supermarket or convenience store? This squash trio will be the stars of your dinner table! Move over cubes!

Ingredients

3 tablespoons balsamic vinegar
2 tablespoons olive oil
1 tablespoon honey
Salt and black pepper, to taste
1 small acorn squash, seeded and cut into 6 wedges (2" each)
1 small butternut squash, seeded and cut into 6 rectangular pieces (2" each)
1 small calabaza squash, seeded and cut into 8 wedges (2" each)
1-2 teaspoons dried rubbed sage
1-2 teaspoons minced canned chipotle peppers in adobo sauce
1-2 teaspoons ground cumin
6 tablespoons chopped hazelnuts

Directions

1. Preheat oven to 450°F.
2. Make dressing: Combine vinegar, oil, honey, salt and black pepper.
3. Toss acorn squash with 2 tablespoons dressing and sage.
4. Toss butternut squash with 2 tablespoons dressing and chipotle peppers in adobo.
5. Toss calabaza squash with 2 tablespoons dressing and cumin.
6. Place the squash on baking sheet and roast for 20 minutes; flip and roast 20 more minutes.
7. Remove from the oven and sprinkle with hazelnuts.

Cooking Tip

Eat the squash skin, it will be tender and flavorful.  

Nutirtion Facts: Recipe Link

Monday Message - Get Active with your Family

Want your kids to get active? Exercise with them. Show them that exercise can be fun instead of a chore. Check out these Exercise Tips for all weather conditions.

Monday Message - Recovering from a Cold

In spite of all your efforts to stay healthy, your child has caught a cold. What should they eat while recovering? Read up on the latest nutrition information in this Kids Eat Right Article

Monday Message - Recipe of the Week

Gazpacho

Recipe By: Gold Ewalt MS RD      

Gazpacho is a traditional Spanish cold soup that is a perfect way to use fresh summer vegetables. No stove or cooktop required! Here is a northerner's version of this traditional Spanish cold soup that is very popular in Florida and a perfect way to use fresh summer vegetables anywhere.

Ingredients

• 3 large tomatoes, coarsely chopped
• 1 green bell pepper, seeded and chopped
• 1 cucumber, chopped
• 1 ripe avocado, peeled, seeded and coarsely chopped
• 1/2 medium-size red onion, coarsely chopped
• 1/4 cup chopped Kalamata olives, about 4 to 6 olives)
• 3 tablespoons chopped fresh cilantro
• 2 tablespoons chopped fresh basil, or 2 teaspoons dried
• 2 tablespoons chopped fresh parsley
• 1 tablespoon chopped fresh dill, or 1 teaspoon dried
• 2 cloves garlic, minced
• 2 tablespoons extra-virgin olive oil
• 2 tablespoons apple cider vinegar
• 1 teaspoon hot sauce
• 1 46-ounce can reduced-sodium tomato juice
• 1/4 to 1/2 teaspoon freshly ground black pepper
• croutons or breadsticks

Directions

Combine all the ingredients in a large bowl, stirring well. Cover and refrigerate at least 2 hours before serving. Serve with croutons.

Cooking Tip

Substitute an equal volume of vegetable juice (regular or spicy) for the tomato juice.

Nutrition Facts

Monday Message - Sodium Video Tips

On August 29th we celebrated More Herbs, Less Salt Day.  It is now one month later, what changes have you made to decrease the sodium in your diet?

Salt is necessary for your body, but many people in this country consume too much of it in their food. What should you do if you want to reduce the sodium in your family’s meals? Marisa Moore, MBA.RD.LDA gives you some tips on how to keep salt from sabotaging your family’s health in this Kids Eat Right Video.

Monday Message - Recipe of the Week

Yum! Pistachios are one of my favorite nuts and when they are paired with a little sweetness they make a great dessert!

These pistachio cookies have a nutty flavor and chewy texture. Your kids will enjoy blending up the green batter and drizzling the finished cookies with chocolate.

Watch the recipe demonstration here.

Looking for more information on my favorite nut?  Check out this Pistachio post.

Monday Message - Exercise and Breastfeeding

Exercise and Breastfeeding is a timely Kids Eat Right topic for me as I started back at the gym for a full week of exercise just four short weeks after giving birth.  My daily schedule is centered around breastfeeding my daughter which has made scheduling "gym" time a challenge!  Here are a couple of tips that I have picked up on in my first week back at the gym....

• Choose loose fitting gym tops - avoid tight sportsbras
• Breastfeed or Pump before starting a workout
• Drink extra fluids
• Pack a healthy snack for after the workout
• Wear a burpcloth or thin washcloth under the sportsbra or workout bra-top to help avoid leaks

Are you an athlete mom who wants to also breastfeed your baby? Remember that Plenty of Fluids and Extra Calories are essential. Read more Kids Eat Right Tips.

Monday Message - Recipe of the Week

Double Delicious Dunkers

Don't believe that your kids will clamor for a vegetable snack or side dish? Try serving them these crispy-coated, baked vegetables with a pizza sauce dip. This is a fun and interactive way to enjoy the good nutrition found in veggies. Watch the video.

Ingredients

1 cup corn flakes cereal, crushed to ¼ cup
¾ cup cheese-flavored snack crackers, crushed to ½ cup
2 tablespoons grated Parmesan cheese
⅛ teaspoon garlic powder
⅛ teaspoon cayenne pepper (optional)
2 egg whites, slightly beaten
2 tablespoons water
1 small zucchini, cut into ¼-inch-thick slices (about 1½ cups)
1 cup cauliflower florets
1 cup broccoli florets
1 cup pizza sauce

 

Directions

1. In a shallow dish stir together corn flakes cereal, cheese-flavored snack crackers, Parmesan cheese, garlic powder and cayenne pepper (if desired).
2. In another small bowl stir together egg whites and water. Dip zucchini, cauliflower and broccoli into egg mixture. Roll in crumb mixture, gently pressing crumbs onto vegetables. Place on baking sheet coated with nonstick spray. Bake at 400°F for 8 to 10 minutes or until vegetables are crisp-tender.
3. Meanwhile, in a small microwave-safe bowl heat pizza sauce on high for 30 seconds to 1 minute or until heated through. Serve as dipping sauce with warm vegetables.

CPR and First Aid Training

 

Have you ever thought about becoming trained in CPR or First Aid?

Working in the field of health and wellness, I have attended many CPR and First Aid training courses as most certify an individual for a one year time period and require recertification.  Over the years, CPR guidelines have changed multiple times.  If you were trained in CPR some time ago, please consider attending a training to ensure that you are up to date on the guidelines.  CPR and First Aid are usually required in an emergency situation where it is essential to remain calm and collected while remembering the necessary steps to help save lives.

Classes can be found at the American Red Cross or Community Education Centers in your area.
Check out: American Heart Association or Red Cross

• First Aid: Participants learn to recognize and care for a variety of first aid emergencies, such as burns, cuts and scrapes, sudden illnesses, head, neck and back injuries, and heat and cold emergencies.
• Click on the link for instructions on how to download a First Aid Smart Phone App

• CPR Adult: Participants learn how to perform CPR and care for breathing and cardiac emergencies in adults
• CPR Child and Infant: Participants learn how to prevent, recognize and respond to cardiac and breathing emergencies in infants and children under 12
• AED: Participants learn how to use automatic external defibrillators

Monday Message - Healthy Heart for the Whole Family

A diet rich in veggies may help reduce the risk of cancer and heart disease. Try Ratatouille, a French-inspired dish, for your next Sunday family dinner. Recipe Link

Want your family to have a healthy heart? Start with the family dinner table. Start by learning to read the nutrition labels, opt for spices and more Family Dinner Tips.

Monday Message - Recipe of the Week

Greek Roasted Chicken

Recipe By: Naomi Kakuichi, RD


In this Greek-inspired recipe, my dad roasts red potatoes, carrots and parsnips alongside chicken in our Chinese home in Seattle. He always serves it with a leafy green salad topped with feta, tomatoes and Kalamata olives.

 

Ingredients

vegetable oil cooking spray
1 whole chicken, washed
6 red potatoes, scrubbed (peel on)
2 carrots, peeled and sliced in half lengthwise
2 parsnips, peeled and sliced in half lengthwise
1 tablespoon extra-virgin olive oil
2 tablespoons Greek seasoning

 

Directions

1. Preheat oven to 400ºF. Coat the roasting pan with the cooking spray. Place the chicken in the pan.
2. Toss the potatoes, carrots and parsnips with the olive oil and then place them in the roasting pan around the chicken. Sprinkle the chicken and vegetables with Greek seasoning.
3. Bake for 10 minutes and then lower the heat to 350ºF.
4. Continue to bake until the chicken temperature is 165ºF (test with cooking thermometer near chicken thigh), approximately 45 minutes to 1 hour.
5. Baste the chicken and vegetables at least twice with the cooking juices. Remove and discard the chicken skin. Serve hot.

 

Cooking Tip

To intensify the flavor, sprinkle 1 tablespoon of Greek seasoning inside the chicken.

Nutrition Facts: Recipe Link

Monday Message - Back to School

Kids heading back to school? The school cafeteria just got a whole lot healthier with fruits and vegetables taking center stage.

Kids Eat Right: Article


This yogurt shake is easy to prepare for breakfast. Plus - the kids (and you) can drink it on the run!

Recipe Link: Shake


Sending homemade treats for snack or lunch is definitely the smart thing to do. Skip those Little Debbies or Twinkies that can sit on your cupboard shelf for years without spoiling. Whip up a fresh batch of cookies where you can control the ingredients. Remember, although it seems harmless while making cookies to let your kids taste the dough, your kids are taking a risk - regardless of how good it tastes.

Know your risk: Cookie Dough Tips


No need to worry about food raw cookie dough in these! Coconut Crunch Truffle cookies are perfect to make during hot weather, no baking required, plus they’re sweet without added sugar!

Recipe Video: Coconut Truffles

Monday Message - Recipe of the Week

Shepherd's Pie

Creamy, comforting Shepherd's Pie is a time-tested family favorite. This lighter version of the classic recipe packs a big punch of vitamin K in each serving!

Recipe By: Kids Eat Right

Ingredients

1½ pounds lean ground beef (90% lean or higher)
2 large carrots, peeled and shredded (about 2 cups)
1 teaspoon garlic powder
1 teaspoon onion powder
One 15-ounce can pinto beans, drained and rinsed
One 14½-ounce can all-natural tomato soup
1½ cups shredded reduced-fat Cheddar cheese
1 cup frozen corn kernels, thawed
Kosher salt and freshly ground black pepper
4 cups mashed potatoes
2 tablespoons grated Parmesan cheese

 

Directions

1. Preheat the oven to 375°F. Lightly oil or coat a 9 x 13-inch baking pan or dish with nonstick cooking spray and set aside.
2. Place a large Dutch oven or nonstick skillet over medium-high heat. Add the beef, carrots, garlic powder, and onion powder and cook, breaking up the large pieces, until the meat is no longer pink and the carrots are tender, about 5 minutes. Drain excess fat.
3. Stir in the beans, tomato soup, cheese, and corn. Simmer until heated through, 2 to 3 minutes. Season with salt and pepper to taste.
4. Arrange the meat mixture evenly in the prepared pan. Spread the mashed potatoes evenly on top, and sprinkle with the Parmesan cheese.
5. Bake until the meat mixture starts to bubble and the potatoes are heated through, about 15 minutes. Turn the oven to broil and broil until the top turns golden brown, 2 to 4 minutes.

White, White, White

Sweet Potatoes or White Potatoes?  Which do you choose based on Flavor? Nutrients? Versatility? Convenience?

 

Lately, I have heard claims that potatoes should be banned from school food service and restaurants due to their "white" color.  Potatoes are instantly thrown into the collection of white foods that are bad for us just as white rice, white pasta and white flour.

Should white potatoes be outlawed?!

A Potato out of the ground versus a potato that has been dug up, shipped to a factory, peeled, sliced, diced, flash "fried," breaded, flash fried again, frozen, put into plastic bags, sealed, shipped to a distribution center to sit on a shelf until your grocery store orders the potatoes, then shipped to your grocery store freezer where it waits for you to purchase the potato, moves from the grocery store shelf to your freezer shelf until you "brown" the potatoes in butter, cook them in cheese or deep fry those tator tots...at the end of the day (processing), maybe these potatoes should be outlawed.

But where do all potatoes begin? As a potato in the ground! A perfectly healthy vegetable with plenty of fiber and minerals from the earth. Plus, all of that "white" starch is actually a complex carbohydrate which is much healthier for us than the simple carbohydrates we find in the jello salad on the buffet!

Stick to potatoes in their natural form. Bake them and eat them. Slice them up and cook on the grill. Make a healthy potato salad.  Add whole potatoes to your crockpot meal. Just avoid frying those potatoes....especially French Fries and other processed packaged potatoes if you are really concerned. Keep the skins on and those potatoes will be brown...not white!

Remember....when baking your potatoes, keep the skin on to benefit from the nutrients and fiber. Learn more about Nutrition in Potatoes from Kids Eat Right Tips.

August 29th - More Herbs, Less Salt Day

August 29th - More Herbs, Less Salt Day
Although we should be focusing on removing excess sodium from our meal plan on a daily basis rather then just on August 29th, today serves as a good reminder of watching out for the hidden sodium in our processed foods and also helping us to think twice before we reach for the salt shaker! Limiting your sodium can help prevent or reduce high blood pressure, which can reduce your risk for heart disease and stroke.

The daily recommended limit for total sodium intake is 2300 milligrams or just less than 1 teaspoon of table salt (sodium chloride), based on the 2005 Dietary Guidelines for Americans. Some doctors and registered dietitians recommend a much more restrictive goal of only 1000-1200 mg/day but in reality, American are consuming over 4000 mg on average everyday and so our main goal needs to be focusing on reducing our own current intake rather than restricting.

Check out these tips from RD411:

Sodium is found in:

• Processed, convenience foods
• Foods that you add salt to during preparation
• Foods you add salt to at the table

Shopping
Reading food labels can help you choose lower-sodium foods. Look for these claims:

• Sodium free
• Low sodium
• Very-low sodium
• Light in sodium
• Reduced (or less) sodium
• Unsalted

Avoid purchasing these foods, which usually are high in sodium:

• Breaded fish, poultry, and meats
• Most cheeses, including cottage cheese and cheese spreads
• Instant hot cereals and many ready-to-eat cereals
• Boxed and flavored mixes—rice, potatoes, macaroni and cheese, instant noodles, and couscous
• Canned vegetables
• Frozen vegetables in sauces
• Soups—instant, canned, and jarred, including broth and bouillon
• Seasonings made with salt, celery salt, garlic salt, and onion salt
• Sauces, gravies, and instant sauce and gravy mixes
• Canned seafood—tuna, sardines, mackerel, sardines, anchovies, oysters, caviar, and crab
• Snack foods—chips, crackers, salted nuts, pork rinds, and pretzels
• Pickled foods—olives, pickles, relish, sauerkraut, and herring
• Condiments—ketchup, soy sauce, steak sauce, teriyaki sauce, salad dressings, barbecue sauce, mayonnaise, mustard, chili sauce, and Worcestershire sauce
• Frozen dinners
• Meal mixes
• Potpies
• Pizza
• Smoked, salted, or cured meats—bacon, ham, hot dogs, bologna, salami, pepperoni, luncheon meats, sausage, corned beef, chipped beef, and meats koshered by salting
• Buttermilk
• Butter
• Salt pork

Select these foods more frequently:

• Vegetable oils
• Fresh or frozen fruits
• Fresh, frozen (no sauce), or no-salt-added canned vegetables
• Skinless poultry
• Lean cuts of meat
• Fresh or frozen (not breaded) fish and shellfish
• Plain rice
• Plain noodles
• Couscous
• Quinoa and other grains
• Reduced or low-sodium soups, broth, and bouillon
• Salt-free spices and herbs—garlic powder, onion powder, basil, oregano, sage, thyme, cilantro, cumin, pepper, mint, etc
• Flavorings—vinegar and lemon or lime juice
• Some hot cereals
• Lower-sodium ready-to-eat cereals
• Nonfat, low-fat (1%), or evaporated skim milk

Preparing food at home

• Use less salt or no salt when preparing foods
• Drain and rinse canned foods, such as tuna or beans, to remove some sodium
• Add fresh or dried herbs and spices or vinegar to foods to enhance flavor, rather than adding salt:
• Allspice—ground meats, stews, tomatoes, and peaches
• Almond extract—puddings and fruits
• Basil—eggs, fish, lamb, beef, stews, salads, soups, and sauces
• Bay leaves—meats, stews, chicken, turkey, soups, and tomatoes
• Chives—eggs, salads, sauces, soups, meats, vegetables, and rice
• Cider vinegar—salads, vegetables, potatoes, and sauces
• Cilantro—meats, chicken, fish, tomatoes, rice, and pasta
• Cinnamon—fruits and bread
• Curry powder—meats, chicken, fish, and tomatoes
• Dill weed—fish, soups, and potatoes
• Garlic—meats, poultry, fish, vegetables, rice, and pasta
• Ginger—chicken, fish, and fruits
• Mustard powder—ground meats, salads, sauces, and potatoes
• Nutmeg—fruits and potatoes
• Paprika—meats, fish, stews, sauces, soups, and vegetables
• Parsley—meats, fish, stews, sauces, soups, salads, and vegetables
• Rosemary—chicken, veal, meats, potatoes, bread, and pasta
• Sage—meats, stews, biscuits, tomatoes, and green beans
• Savory—salads, eggs, meats, soups, green beans, and tomatoes
• Tarragon—poultry and meats
• Thyme—eggs, meats, sauces, soups, vegetables, and tomatoes

Ever wonder what it means when a food is labeled as low in sodium or that it has less sodium? Kids Eat Right has the answer!

Monday Message - Baby News!

Our little bundle arrived earlier than planned so this post had to be modified slightly but I would not forget to include a picture! 

Genivee was born at the beginning of World Breastfeeding Week....read the post here.  This was appropriately timed as we began our first breastfeeding adventure together!  There are many steps to take in learning how to properly breastfeed a newborn baby and we ran into more than a few "hiccups" in the first few days. Some of these included....an extended hospital stay, a need for early supplementation, the necessity of the breast pump which led to bottle feeding and then reintroducing breastfeeding as the sole source of Nutrition. The good new is...we made it!

Whether you decide to breastfeed, bottle feed or both,here are some newsworthy tips from Kids Eat Right to help keep your baby happy and healthy in the infancy stage:

Feeding your baby with a bottle? Cleanliness is essential! Your baby's immune system is not fully developed, yet so he or she is very susceptible to foodborne illness. Article Link

Physical activity is important during every stage of life, even infancy. Kids Eat Right Link

Monday Message - Recipe of the Week

Southwest Oat and Black Bean Bake

Oats and orange juice aren't just for breakfast! This quick and delicious Southwest Oat and Black Bean Bake incorporates both ingredients to make it a great vegetarian dish as well.

Recipe Video

The Ultimate Fast Food

When meeting with clients in groups or individually to provide nutrition education and meal plans, I always reference Fruit as being the Ultimate Fast Food!

What can be easier than grabbing a banana or apple on your way out the door?
A simple piece of fruit can serve as breakfast on-the-go or a planned snack for later in the day.
Being able to use that apple in your car to curb your appetite before you reach the destination of your next meal will save you hundreds of calories per day if you forego the gas station snack center or fast food establishment!
Fresh Fruit does not involve environmental waste because those cores and banana peels can be thrown out a car window...just be sure to throw it far enough off the road though!
A piece of fresh fruit will provide vitamins, minerals, antioxidants, flavonoids, water and fiber. What does your typical "fast food" snack provide? Sugar, Salt, Fat and Preservatives.
Fruit cups packed in juice or water make a great alternative to fresh fruit and still provide many of the Ultimate Fast Food benefits with minimal waste. Start stocking your glove compartment today!

I always keep bananas, apples or dried fruit and nut containers in my car...weather permitting! True story: Bananas can explode on really hot days! ;)

Monday Message - Recipe of the Week

Power Up! Pita Pizza

Recipe By: Kristine Caiafa

Ingredients

2 whole wheat pitas (6-inch diameter)
¼ cup hummus
½ cup fresh/frozen spinach, chopped (if frozen, defrost and drain first)
½ cup black beans, rinsed
½ cup artichoke hearts
¼ cup non/low-fat Swiss cheese, shredded

Directions

1. Preheat over to 325ºF.
2. Spread hummus evenly over pitas. Add beans, spinach and artichoke hearts, evenly, and top with cheese.
3. Bake in the oven for 15 minutes or until pita is toasted. Let cool and enjoy!

Additional Nutritional Information

Nutrition Information

Percentages listed are based on dietary needs of a 5-foot, 90-pound 12- to 14-year-old boy

 Label

August 17 is World Breastfeeding Week

Breastfeeding Nutrition: What Should I Eat?

Most breastfeeding mothers will need an extra 500 calories/day, so you must make sure you eat enough! A diet that provides less than 2700 calories/day is unlikely to meet the recommended dietary allowances (RDAs) for several crucial nutrients such as calcium, vitamin A, vitamin E, riboflavin, vitamin B6, vitamin B12, zinc, and vitamin C.

Protein is another key nutrient:  A minimum of 71 grams of protein/day will be needed while breastfeeding.

One of Breastfeeding's perks is Weight Loss, but remember, if you are losing more than 1½ pounds a week, you are most likely not eating enough.

Thirsty?  During breastfeeding you need about 13 cups of fluids daily. Drink more if you're thirsty. Check out these Kids Eat Right Tips on breastfeeding.

The chart below shows what foods contain the vitamins and minerals that you need more of.

Nutrient	Food Sources
Calcium	Dairy products, mustard and turnip greens, cabbage, broccoli, clams, oysters, salmon, fortified juices, and cereals
Vitamin A	Fortified dairy products, organ meat, dark-green leafy vegetables, and deep yellow/orange-colored fruits and vegetables
Vitamin E	Salad oils, shortenings, margarines, whole grains, legumes, nuts, and dark-green leafy vegetables
Riboflavin (vitamin B2)	Dairy products, meat, poultry, fish, dark-green leafy vegetables, and enriched and whole-grain breads and cereals
Vitamin B6	Meat, whole-grain cereals, dark-green leafy vegetables, and potatoes
Vitamin B12	Animal foods, such as milk, eggs, meat, poultry, and fish
Zinc	Plant and animal proteins and oysters
Vitamin C	Citrus fruits, strawberries, cantaloupe, tomatoes, broccoli, raw green vegetables, potatoes, and peppers

Breastfeeding Problems and Solutions:  RD 411 Article

Breastfeeding: 12 Tips for Success Read the full Article Here: RD 411 - 12 Tips 1. Prepare for breastfeeding Clarify any breastfeeding and parenting concerns Read materials and watch programs on breastfeeding Take a class on breastfeeding Choose a baby-friendly hospital; direct the staff not to give your baby formula or water 2. After birthing Breastfeed early and often Do not give your newborn pacifiers or bottles 3. In your room Have your newborn stay with you in hospital room. 4. Hunger Learn your newborn’s hunger signals. 5. Trust your baby Trust your baby to eat the right amount Trust yourself—you’re producing just the right amount of milk 6. Positioning Position yourself and baby properly and comfortably for pain-free and efficient nursing. 7. Nursing frequency Nurse whenever baby wants to eat (on demand) and very frequently the first few months (as often as eight to twelve times every 24 hours). 8. Offer both breasts Alternate breasts to prevent tenderness Mark the last breast with a safety pin on your bra; start with the other breast next time Allow nipples to air dry when possible 9. Burping baby Burp baby when you switch breasts and at the end of each feeding. 10. Breastfeeding in front of others. Wear nursing pads and a good support bra day and night 11. The need for support Join a breastfeeding support group or get lactation counseling 12. The going-back-to-work nursing routine and pumping Help baby adjust to drinking breast milk from a bottle

If your baby is not a happy nurser, it may simply mean your baby has gas and needs burped. If you have concerns that are not listed here, contact a lactation consultant or your health care professional.

Monday Message - Recipe of the Week

Tuna ole!

Recipe By: Kids Eat Right

This tuna recipe is a great source of protein and omega-3 fats, two things your growing child needs.

Ingredients

6 whole wheat flour tortillas
1 12-ounce can tuna packed in water, drained
2 cups shredded iceberg lettuce
2 medium tomatoes, chopped
1 small onion, chopped
4 ounces grated, reduced-fat Monterey Jack or cheddar cheese
Taco sauce or fat-free sour cream (optional)

Directions

1. Place two heaping tablespoons of tuna across the middle of each tortilla.
2. Add lettuce, tomatoes, onion and cheese to each taco.
3. Fold in half, and serve with taco sauce and sour cream (optional).

Cooking Tip

Substitute low-fat refried beans for tuna, and toss in a few sliced black olives.

Nutrition Facts Label

Monday Message - More Snacking!

This past week, I spent some time with school aged kids discussing their eating habits as part of a Back to School Health and Wellness Program.  Roughly 9 out of 10 kids told me that their snacks are "chips" and this raised some concerns for me.  Although I have blogged many times about snacking, I think that it is necessary to revisit this topic every so often.  So here we go!

Snack times are the perfect times to introduce kids to "new" and healthy foods.  By offering grape tomatoes, watermelon or red bell pepper slices at snack times, kids will be able to determine how hungry they truly are - rather than just wanting those salty potato chips that they associate with snack time. In addition, it makes it easier to get kids to meet their recommended servings of fruits and vegetables by offering them as snacks whenever possible.

Snacks can be part of a healthy meal plan for your kids, but make sure they are planned and do not involve mindless munching. Read the article on when and where to snack from Kids Eat Right here.  Remember to be mindful that snacks should not be mindless eating!  Older kids only need one snack per day and younger ones should have a maximum of two snacks per day. Make a snack plan by setting the time, place and type of snack for kids.

Sweet potatoes are popular because they taste great and are a nutrition superstar. Try these Sweet Potato Strips next time your child wants a snack. Recipe Video

Turn snack time into family fun time with the alphabet game. Get kids to pick an unfamiliar, nutritious food that starts with the same letter as a family member's name. Snacking Game

Other Snacking Posts:

Snacking Tips

Kids Snacks

A to Z Snacks

Monday Message - Summertime Tips

Do your kids love peaches and nectarines? Don't refrigerate them if they're not ripe. Produce Tips How much water does your child need? Properly hydrate by taking into account your child's age, activity level as well as outside temperature and humidity. Get the facts by reading the Kids Eat Right Nutrition Article here. You don't need an ice cream machine to make this peach and brown sugar ice cream with ginger snap topping. Recipe Video If your family vacation or outing takes you on the road, brown bag it, or fill a cooler so you don't rely on fast-food or vending machines. Vacation Time!

Monday Message - Recipe of the Week

Confetti Sloppy Joes

Recipe By: Elizabeth Ebmeier, RD

Next time your kids invite friends over, make these Confetti Sloppy Joes and show them that healthy can be delicious too. You'd never know after eating this mouth-watering, kid-friendly sandwich that Sloppy Joes originated during financially tough war times in the 1940s as a way of stretching precious and expensive beef.

Servings: 6

Ingredients

vegetable oil cooking spray
1 pound extra-lean ground beef
1 small green bell pepper, diced
1 small red bell pepper, diced
1 small onion, diced
1 tablespoon white vinegar
¾ cup catsup
2 tablespoons prepared mustard
6 whole-grain or mixed-grain sandwich buns
1 sweet onion, thinly or thickly sliced, optional

 

Directions

1. Spray a medium skillet with the cooking spray
2. Combine the ground beef, diced peppers, and onion in the skillet. Cook on medium heat until the beef is thoroughly cooked, 8 to 10 minutes.
3. Mix the vinegar, catsup, and mustard together and add to the beef mixture; simmer 10 to 15 minutes.
4. Scoop one portion onto each sandwich bun. Top with a slice of sweet onion.

 

Cooking Tip

Beef is a good source o iron, and the vitamin C in peppers (and tomato products) enhances absorption of iron.


Food Trivia
Sloppy Joes were once called "loose meat" sandwiches; the word "sloppy" was coined rather appropriately because the filling is messy and tends to drip off the bun. The term "Sloppy Joe" was also used to describe any cheap restaurant or lunch counter serving cheap food quick!

Nutrition Facts: Label

Christmas in July?

Well, I am not sure how July went by so fast but clearly I left you high and dry without a single post in July.  The holidays usually elicit some "time off" so maybe my pregnancy brain thought that it was going on a Holiday such as Christmas in July this year!

Regardless, we are back on track! "We" meaning there is only one month until the little one arrives and we have some nutrition ground to cover in the mean time. I plan to include a few baby posts as well as get the Monday Messages back on track for Back to School time.  In addition, August will feature posts covering National Health Center Week, National Apple Week and More Herbs, Less Salt Day. 

Hang on to your sun hats!  We still have some summer sailing to do before school starts and plenty to blog about before Christmas arrives! Stay tuned....

23 and 1/2 hours: What is the single best thing we can do for our health?

Monday Message - Recipe of the Week

Collard Chips

Recipe By: Dawn Blatner, RD

Craving a crispy, savory snack? Try some collard chips at the next family get-together.

Ingredients

1 Bunch collard green leaves (about 10-11 leaves)
Cooking spray
Sea salt, to taste

 

Directions

1. Preheat oven to 375ºF.
2. Wash collards, remove center stem and rip leaves into chip-size pieces.
3. In bowl, coat each piece with cooking spray (or toss with olive oil if preferred).
4. Mist baking sheet with cooking spray and arrange collard pieces in single layer.
5. Sprinkle salt.
6. Bake for 8-9 minutes, until slightly brown and crisp.

Recipe Nutrition Facts

Monday Message - It's Getting Hot In Here!

Summer brings hot days, outdoor gatherings...and potential for food poisoning. Learn how to be safe.

Food Safety in the Summer Heat



Monday Message - Recipe of the Week

BBQ Pork Sandwiches

 

Ingredients

1 pound cooked pork loin roast
1 cup barbecue sauce (homemade or your favorite low-sodium brand)
1 teaspoon olive oil
1 small onion, chopped
1 green pepper, chopped
6 whole wheat hamburger buns

 

Directions

1. Slice the port roast into sandwich-size slices. Place pork slices in a microwave-safe bowl; pour barbecue sauce over the pork. Cover bowl with plastic wrap, and microwave on a high setting for 3 minutes.
2. Saute the onion and pepper in the olive oil for 2 minutes or until tender.
3. Place the vegetables and pork slices on a bun and serve.

Time-Saving Tip

Pick up a precooked pork loin roast from your supermarket deli counter - check the sodium first!

Nutrition Facts: Click here.

Monday Message - Take Back the Remote!

What occupies your kids for more than six hours per day? TV, computer and video screens. Children spend on average almost 45 hours per week with media.That's more time than they spend with their parents! Even kids under age 2 watch one to two hours of television per day.  Even if it is considered "educational" media programming, the time spent in front of media is way more than it should be.  Kids need to get outside or just get moving!

It's time to unplug your kids from the TV, computer or video screen! Take back the remote and get active. Read the Full Article from Kids Eat Right.

Not sure where to start? Sign your family up for the President's Challenge Physical Fitness Test!

Click on the Link for more information:  Physical Fitness Test

National Running Day

Celebrate  National Running Day on June 6, 2012!

While any increase in walking will help promote good health, the President's Council on Physical Fitness and Sports recommends 30 minutes a day, on five or more days a week, or 10,000 steps daily, to produce the best, long-term health benefits for most individuals.  In a hurry?  Get in your 10,000 steps a little quicker by running today!

My Story: I started running as a Senior in High School.  Although I occasionally joined my dad for a hot run on the dirt road I grew up on and I even dabbled in Middle School Track for nearly a full season, I did not develop a passion for running until I set a goal to run a 5K before graduating high school.  Not just any 5K, the Old Kent Riverbank Run.  3.1 miles?  Sure! With training of course (mostly on that dirt road...ugh).  My first race just happened to be the year that the Old Kent River Bank Run was held at the Old Kent Ball Park rather than Downtown.  The course almost resembled that dirt road....so I actually ran surprisingly well considering about 3/4 of the way through I thought that I was going to die because it was so hard to breathe and my legs were running on empty!  As it turned out, 3/4 of the way through the race should have been the finish line!  They changed the location of the course that year....and failed to mark it correctly....only to find out in the newspaper the following day that I actually ran 4 miles.  So much for training right?!  I was scarred.  No desire to do anymore 5K races for awhile....who knew how long 5K might actually turn into! I did not face the Riverbank run again until taking on the 25K, I figured if the race was longer than I had anticipated years ago then 15.5 miles should not be too bad! Aside from the fact that the race endured the quintessential cold drizzle, it actually was not too bad and I was proud to call  myself a runner that day!

12 years later and 6 months pregnant, I decided not to run today. However, I did choose to walk back to my hotel from a conference instead of taking the street car. It was well worth it! I managed to get in 13,000+ Steps today and my baby was lulled to sleep on a nice long walk.

Why do you Run? Make a bold statement and tell the world our reason for running!

Monday Message - Recipe of the Week

Breakfast Parfaits and Smoothies - View these quick recipe demos to ensure that your Breakfast Smoothies and Parfaits are packed with Nutrition!

Parfaits for breakfast? Yes, if you choose the right ingredients! Plus make your own granola in a skillet. Parfait and Granola Video

Want a great recipe to help your kids learn measuring skills while they have fun in the kitchen? Try this Fuel You Up Smoothie, loaded with nutrition powerhouses such as milk, bananas, blueberries, kiwi and yes, spinach! Nutrition Powerhouse Smoothie

Kids love smoothies! This Blue Banana Smoothie has a surprise ingredient that adds more nutrition while still being delicious! Blueberry Surprise Smoothie

Want to give your kids a tasty, creamy snack that hits the spot on hot days? Try Mom's Mango Smoothie

Monday Message - More Breakfast Tips

Still Struggling with Breakfast Time?

Take breakfast off the back burner! Follow these Kids Eat Right Tips to fuel your kids with a healthy breakfast, no matter how rushed they are.

Get your kids to enjoy veggies for breakfast. How about spinach in an omelet or sweet potato hash?
View the ideas below and be sure to check out the "Kid Friendly" tips from kidseatright.org

• Add fresh or frozen chopped spinach, mushrooms, or diced tomatoes to scrambled eggs or omelets. Make scrambled eggs with leftover veggies in the microwave for an even faster healthy breakfast.
• Add grated carrots or zucchini to pancake, quick bread or muffin batter.
• Bake muffins ahead of time and freeze; toast and spread with peanut butter for a satisfying breakfast.
• Whirl carrots and fresh orange juice in a blender for a refreshing breakfast beverage. Or blend kale and spinach with apples, oranges, melon or pears. Add a scoop of yogurt if desired.
• Make a breakfast burrito by wrapping low-fat cheddar cheese, scrambled eggs and diced bell peppers in a whole-wheat tortilla.
• Try an egg sandwich on whole grain toast with fresh tomato slice, sauteed mild banana or anaheim peppers & arugula.
• Saute sliced potatoes with onion & peppers for a side dish.
• Add fresh basil or cilantro to omelets, egg sandwiches, etc.

Monday Message - Recipe of the Week

Take traditional veggie pizza and turn it into an interactive pizza party for your kids with this kid-friendly and mother-approved recipe.  Kids Eat Right Recipe Video Demonstration. 

Monday Message - Memorial Day

Celebrating Memorial Day with Friends and Family is a great way to honor America!  Remembering those who have fallen while serving our country should be part of our regular routine but allowing a day of celebration with Cemetery Services, Parades and even Festive Red, White & Blue Paraphernalia allows us to share the gratefulness and admiration together!

What did you do to honor the memory of those who have served our great nation on Memorial Day?!

Kids Eat Right Tip:  Pack food right from the refrigerator into your picnic cooler immediately before leaving home. Click on the link for more details.

World War I U.S. Food Administration

Simple Enough?  Almost 100 years ago and the message should still hold true!



U.S. Food Administration Poster 1914-1918

Monday Message - Chi-Chi-Chi-Chia!

Have you ever taken care of a Chia Pet?  Did you know that your Chia Pet is actually edible?  Usually we would not think of eating our "house pets" but these seeds contain omega-3 fatty acids; antioxidants; fiber; protein and minerals, and may even help lower cholesterol! Check out this short article from Kids Eat Right to learn more about Chia Seeds.

Monday Message - Recipe of the Week

Rhubarb Bread Pudding

Recipe By: Donna Weihofen, MS RD

Spring is a great time to take advantage of the rhubarb crop with this bread pudding. Did you know that rhubarb is a vegetable, not a fruit?  Rhubarb comes in early in Michigan— sometimes in May. It can be enjoyed in a wide variety of baked items and then freeze as much as you can to enjoy until the next spring.

Ingredients

vegetable cooking spary
2 cups nonfat milk
2 large eggs
1 ⅔ cups sugar
2 teaspoons vanilla extract
½ teaspoon nutmeg
½ teaspoon cinnamon
7 slices dry whole-grain bread, cubed
5 cups diced rhubarb, fresh or frozen (thawed) 

 

Directions

1. Preheat oven to 350º.
2. Coat a 2-quart baking dish with the cooking spray. In a large bowl, combine the milk, eggs, sugar, vanilla, nutmeg and cinnamon. Beat well. Stir in the bread and rhubarb. Pour into the prepared baking dish.
3. Bake, uncovered, for 60 to 75 minutes, or until a knife inserted in the middle comes out clean. Using a spatula, press down on the bread a few times during the baking process.

Substitutions

Substitute ½ cup liquid egg substitute for the 2 large eggs. To reduce the calories, substitute ⅔ cup spoonable sugar replacement ⅔ cup of regular sugar (retain the remaining 1 cup regular sugar).

Nutrition Facts: Recipe Link

Green Commute Week

Green Commute Week ended yesterday, May 19th. How did you use "green" modes of transportation such as biking, walking or riding public transportation to get around town?

I only live about seven miles from my primary place of employment and have biked to work on occasion.  Being only 7 miles away (and over a few hills!) sounds like perfect grounds for commuting by bike during the fair weather months but I usually have trouble setting a schedule to bike on a regular basis because my second job is about 20 miles from my primary job and that bike ride would be far too long for me to get to the second job on time as I travel between jobs on a daily basis. 7 + 20 + 15 (or more) miles to get home would make for an awesome workout! However, being the novice cyclist that I am, it would take some restructuring in my routine and I would probably need to eliminate the "workout class" that I teach at my second job....in addition, at 6 months pregnant this whole regimen sounds daunting!

Despite my trials, roadblocks and excuses listed above, I was extremely lucky to spend the majority of "Green Commute Week" on Mackinac Island!  This community is devoted to "Green Commuting" as there are no motorized vehicles permitted on the entire Island. Disclaimer here: while staying on the island for three days, I did spot an ambulance van en route to a rescue...sometimes medical emergencies are worth a few emissions and a few less calories burned!

While on the Island, I witnessed green transportation in many forms:

• Walkers
• Runners
• Strollers
• Single and Multi-Speed Bikes
• Bikes with Baskets for Lunch and Souvenirs
• Bikes to haul Boxes to local businesses
• Three Wheel Bikes
• Tandem Bikes
• Bikes with Stroller Attachments (for babies or photography equipment?!)
• Bikes with Trailer Attachments for the young riders
• Horses and Carriages
• Skateboards
• Wagons
• Horse Drawn Wagons

Mackinac Island is only an eight mile trip around the perimeter which can make for about an hour worth of a leisurely ride or you can speed around the island in a mere 30 minutes. Regardless, there are plenty of opportunities to walk, run, skip, bike or even hitch a horse drawn carriage ride in an effort to keep your commute green 365 days of the year on Mackinac Island!

Looking for a weekend biking trip?!  Mackinac Island has over 70 miles of trails and pathways for cyclists to explore.  Bikes are EVERYWHERE, you will have no trouble finding a place where you can rent a bike for one hour, half days or full days.  Another option would be to just bring your own bike over on the ferry!

Never ridden in a horse drawn carriage? It's worth a short ride on Mackinac Island. Join a carriage tour and learn about the history of the Island while enjoying the shade.

Mackinac Island is a very walkable community.  During my three day trip, I walked everywhere! Main street is only 5 blocks long which takes only 15  minutes to get from on end to the other.  Our hotel was a few blocks further which made for a nice walk!

I learned of a statistic this week that I wanted to share: In 2012 over 87% of children will NEVER walk or bike to school and those 13% that may walk or bike are considered "part-time" commuters where their parents will most likely drop them off at school and they may walk home. How many grandparents have told us the story of the 5 mile walk to school every day-uphill both ways? Horse drawn carriages may seem old fashioned, but green commuting is better for our environment and our health.

Monday Message - Recipe of the Week

Buttermilk Chocolate Chip Pancakes

Skip the boxed mixes! What can be better than buttermilk pancakes for the family Sunday breakfast? How about adding chocolate chips to the batter?

Pancakes are an all-American breakfast treat, and this version pairs chocolate chips and fresh bananas for extra goodness. Here in Michigan, where wild berries grow, we love to use blueberry syrup; you can also try them with Wild Blueberry Sauce.

 

Ingredients

¾ cup all-purpose flour
2 tablespoons sugar
½ cup toasted wheat germ
1 teaspoon baking powder
½ teaspoon baking soda
2 eggs, lightly beaten
1 cup reduced-fat buttermilk
1 banana, mashed
¼ cup semisweet or milk chocolate chips
Vegetable oil cooking spray

 

Directions

1. Combine the flour, sugar, wheat germ, baking powder, and baking soda in a large bowl; set aside.
2. Whisk together the eggs, buttermilk and banana in a separate medium-sized bowl.
3. Pour the wet ingredients over the dry and stir just until mixed. Stir in the chocolate chips.
4. Spray a skillet with the cooking spray; heat over medium-high heat. Sprinkle a few droplets of water on the surface; the skilled is preheated when water sizzles.
5. Spoon the batter onto the hot skilled using a ¼-cup measure. When bubbles appear in the center of the pancake, flip it to the other side. Cook both sides to golden brown.

Substitution

If you don't have buttermilk, add 1 teaspoon unflavored vinegar to low-fat or skim milk. Swirl gently to mix.

 

Cook's Tip

Use an overripe banana for easier mashing and extra sweetness.

 

Food Trivia

Pancakes are one of our oldest forms of bread. They vary in thickness and flavor according to their country of origin. Americans enjoy thicker pancakes while the French, for example, specialize in thinner crépes.

 

Nutrition Nugget

Chocolate is rich in phytochemicals, which have been shown to boost your body's seratonin levels. Semisweet chocolate without extra milk fat and sugar is a good choice.

Nutrition Facts: Recipe Link

Monday Message - Milk Questions Answered

Is your child drinking enough milk? If not, they may be missing out on key nutrients to keep their bones and body strong. View the Kids Eat Right Article for more information.

Should I offer my child chocolate milk? Only if they will not drink the plain milk. Remember the power that a role model can hold!  If Mom and Dad are drinking regular milk with meals on a daily basis, kids will eventually follow suit. Another option would be to offer chocolate milk as snacks/drinks throughout the day instead of sugary drinks/juices while providing regular milk at meal times.

What type of milk does your family consume? There are many milk options available for our families but it is important to know some background behind each type.  Check out my milk tips below:

• Cow's Milk - Pasteurized Milk that has been consumed for centuries. High in protein, vitamins and minerals, this milk is one of the closest alternatives we have to human milk and provides a base for our cereal, cheese products, beverages and many many uses in recipes.
• Raw Milk - Unpasteurized and considered dangerous due to the potential of harmful bacteria passed on by animals, animal byproducts or in processing. If the conditions are controlled and sanitary, this milk is safe to drink or use to make milk products.
• Goat's Milk - Nutritional content is very similar to Cow's Milk and may be used as an alternative to Cow's Milk.
• Breast Milk - Natural Form of Nutrition for infants as long as mom is eating adequate nutrition.
• Chocolate Milk - Sugar added to Cow's Milk.
• Almond Milk - Often flavored with sugar, this milk is low in protein and vitamins/minerals and may be used in recipes that call for milk but would not be a nutritional substitute for regular milk.
• Soy Milk - Lower in protein than Cow's Milk, but may be substituted for regular milk on a daily basis. However, the upper limit on soy protein is 25 grams per day which would be nearly three servings per day - if no other soy products were consumed - this is not an easy feat considering soy protein is added to many many foods.
• Rice Milk - Similar to Almond Milk, this milk has very little nutritional value and is only recommended to be used in recipe that call for regular milk. Watch the sugar in flavored rice milk!
• Skim or Fat Free - Widely recommended to reduce cholesterol and disease risk as the fat has been "skimmed" off the milk to produce a thinner liquid without any fat content.
• 1/2%, 1%, 2% - Varying levels of fat content in milk which range from 1g to 5g of fat per 8 ounces.
• Whole Milk - 3.25% Fat = 8g of fat per 8 ounces.
• Lactose Free Milk - Lactase Enzymes have been added to Cow's Milk to aid in the digestion of the natural milk sugar (lactose).
• Organic Milk - Cow's Milk that is free of synthetic hormones, potentially contaminated feed and medications.

Registered Dietitian Recommendation:  Breast Milk until at least one year old & Organic 2% Milk thereafter.