Every year, I think about getting my nieces and cousins something “nutrition-related” for their birthdays or for Christmas. This year, I decided to let you in on my searches and give you a list of what I’ve found of interest. Part One was about physical activity, Part Two is about nutrition.

NOTE: some of my links pertain to a specific age group, but there are other toys in that category that may fit a different age. Also, most of my links come from Target, but I’m not promoting this store over any other store.

Cookbooks and books:

Depending on the age of the child, a cookbook geared towards kids may be a great way to get the whole family involved. If you are looking for ways to get your kids more interested in cooking and eating healthy, getting them active in the kitchen is a great idea! Search Amazon.com (for example) for several cookbook suggestions. Make sure that the recipes do not have a lot of ingredients and that each recipe has nutrition information with it so that you can help you kids learn about nutrition.

• One in particular that I think is good for kids is called Creative Kids: Snack Art. Check it out!
• eNasco also has other great books for kids to teach them about nutrition and healthy eating. You should check out this site! (I can’t choose between a lot of them!)

Fitness4kidz website also has some books about vegetables and fruits

Kitchen and food toys:

If you would like to get them to understand more about food but aren’t ready for them to actually be in your kitchen, get them toys related to the kitchen, such as:

• Play kitchen–so your young ones can play in their kitchen and not mess up yours!
• Food groups–101-piece plastic set of different foods so your child can learn about a large variety of foods. Or Check out one from General Mills, which is a 117-piece plastic food set.
• Play food wooden basket –a food basket of several common food items from the grocery store (you could also make your own from boxes of food that you are done with–like an old cereal box, pasta box, etc)
• Cutting food box–if your child sees you cutting up fruits and vegetables or using a knife and wants one too, this is a good toy to help them learn about fruits and vegetables while being safe.
• Play food basket –I think this is cute!!! It’s like they are shopping in the grocery store. They also have other food baskets to choose from (sandwiches and so forth).
• There are also healthy food snacks kits, which come in a lunch box for the kids to play with. What a great way to teach them what healthy snacks are!
• There are also multicultural food kits, which are plastic foods from different ethnicities–I think they are lacking in their food options however.
• For younger kids, there are also fruit and vegetable plush toys (these are expensive but there are cheaper ones available. Check the website for options).
• And, we can’t forget about nutrition puppets!

Games:

Maybe your child is into games, and you would like then to play with something that is interactive and fun, yet educational. The following games may be of interest to you!

• Bingo, which you could also make online.
• Food Memory Game
• Farmer’s Market board game–this game helps you be more familiar with farmer’s markets, fruits, and veggies while still playing a game!

My post would not be complete if I didn’t mention what NOT to get them for the holidays or for their birthday: a play drive thru set.

Every year, I think about getting my nieces and cousins something “nutrition-related” for their birthdays or Christmas. This year, I decided to let you in on my searches and give you a list of what I’ve found. Part One is about physical activity, part Two will be about nutrition.

NOTE: some of my links pertain to a specific age group, but there are other toys in that category that may fit a different age. Also, most of my links come from Target or Amazon, but I’m not promoting these stores over any other store.

Games:

If your child is into video games or games in general, the following might be of interest to them:

• Dance Dance Revolution–a great way for your kid to be active and have fun at the same time
• High School Musical 2 Twister DVD game–moving to twister and singing at the same time–what can be more fun?
• Twister Dance DVD game–a great way to dance, seems like another brand of “Dance Dance Revolution”
• Super Skipper for Preschoolers–this one looks like a great way for kids to get rid of some energy!

Classic Gifts:

Many kids will probably like one of the following gifts:

• Any sports ball: basketball, soccer ball, baseball, wiffleball, volleyball
• Jump rope–my favorite!! or Double Dutch Jump Ropes
• Hula hoop–another favorite of mine!
• Stilts (something that many of us don’t consider as physical activity)

Things to ride:

• Play cars that you have to push yourself
• Bicycles and tricycles (don’t forget the safety gear!)
• Scooters
• Push-around buggy (this one would be good for the parents to get exercise pushing the kid around!)
• An Eggplant rocker–this is my favorite!!!

Books about fitness:

• For young kids, Fitness4Kidz has a couple of books that might be of interest.
• The Busy Body Book: A Kid’s Guide to Fitness–a great book for kids about our bodies
• Physical Fitness (My Health Series)
• Any sports-related magazine for kids (for example, Sports Illustrated for Kids)

I hope that your shopping excursions are fun and stress-free this holiday season!

As the temperature drops, the number of kids getting sick usually increases. This might mean taking your kids to the doctor’s office. While you are there, whether it be for a check-up, routine physical, or for a sick visit, you should make sure to talk to your doctor about a few nutrition-related topics. Believe me, as a pediatric dietitian, I see many of these problems daily, so be sure to ask!

Your child’s growth

Did the doctor measure your kid’s weight and height? Ask them to show you your child’s growth chart and ask them to explain the results to you. If your child has grown in height and weight (but has grown more in height) then this might mean that you need to make sure that your kid is getting enough calories.

As well, if your child’s BMI (body mass index, a measure of weight for height) is greater than 85-95% of other kids their age, your kid might be at risk for overweight, which will increase their risk for many chronic diseases (heart disease, diabetes, high blood pressure) later in life.

Appetite, Food Intake, Bowel Movements or Exercise Level Changes

If your child is eating a lot but is losing weight, peeing a lot, and is really thirsty all of the time, they may have diabetes. Also, a decrease in appetite and exercise level may mean that your child is fighting an infection or may be getting sick.

Extreme Weight Loss or Gain

This could also be a sign that something else is going on with your child. Perhaps they have a virus or eating disorder. Drastic weight change is not normal and must be investigated.

Any Food or Self-Image Issues

Has your child stopped eating meat, stopped eating any fat or is avoiding one food group all together, or become overly concerned about his/her body shape? Catching an eating disorder early on is crucial. Granted, many children go through phases of likes and dislikes, but anything dramatic or drastic may be a cause for concern.

Any Change in Mental State

Any depression or hyperactivity. This could also affect their nutrition and desire to eat, and ultimately their health.

Summary

Remember, you are your child’s advocate, so it is important to keep on top of these issues. Don’t be afraid to bring up one of these topics with your child’s doctor, and if you don’t feel comfortable discussing these topics with your child’s doctor, see another one!

Although your doctor is a great resource for general nutrition questions, remember that registered dietitians have the training to best help your child nutritionally (doctors usually aren’t required to take nutrition courses). So, if there IS a problem with your child’s nutrition, ask your child’s doctor for a referral to a registered dietitian for help with your child’s nutrition.

Are you one of the many Americans who gains weight between Thanksgiving and Christmas? How can we indulge on our favorite foods without gaining weight? (and needing to buy bigger clothes after the season ends)

The Thanksgiving season is a wonderful time to enjoy our families, our friends, and good food. I always enjoy this time of year because I love turkey (and rarely take the time to make it), cookies, and the flavors of this season. Like many individuals I know, the holiday season is also about unbuttoning that top button of your pants to the party or Thanksgiving dinner because you know you’ll overindulge.

Holiday Eating Tips:

1. Eat breakfast or a light meal before the party. Good choices include fruit, cereal and milk, high fiber granola bar, 1/2 of a sandwich (like a turkey sandwich) or yogurt. It will help you to minimize the binge eating for your holiday meal or party.
2. Stand or sit far away from the snacks/hors d’oeuvres so you don’t indulge on these foods.
3. Scope out the main dishes and create a plan of attack. My husband does this when he goes to buffets too. You don’t want to be confronted with a bunch of plates being cycled by you, and not know whether that’s the last of the items you’ll like.
4. See what looks good and take only a small portion. You don’t need to pile up the potatoes until you know if you’ll like them. Also, you’ll get to try more items if you’re sampling smaller quantities.
5. Wait 10 minutes before asking for a second helping. It’s so easy to just engorge on food when it’s right in front of you, but force yourself to wait and let your body begin digesting.
6. Listen to your gut. You need to be in-tune with your body and know when it’s full.
7. Drink non-caloric beverages (like diet soda, iced or hot tea with a non-caloric sweetener, or water).
8. Drink more so you’ll feel more full. It’s better to have a stomach half-full with water than completely full with cranberry sauce, right?
9. If you want to have alcohol, have only 1 glass. Choose red wine if possible.
10. Fill ¼ of your plate with the vegetable (if this is an option at the holiday party). You want to steer clear of loading up on starches (potatoes, breads, stuffing) because you won’t get a balanced meal.
11. Steer clear of turkey skin. I know, it’s so tasty, but it’s also very fatty, and you know where that fat goes, right? On you!
12. Opt for white meat rather than dark meat. The dark meat is juicier and tastier, but also much more fatty.
13. Eat 1 plate of food.
14. Savor each bite.
15. Talk during the meal. Not only will you enjoy the food, but you’ll enjoy the company! Isn’t that what the holidays are all about?
16. When it comes time for dessert, have 1 slice of 1 type of pie. If you’re like our family, you will have a wide selection of cakes and pies for dessert. As your host allows, you can always take a slice of a different dessert home for later. Or, like I do, you can have a SMALL (1/16 of the pie) slice of apple pie for dessert and save the cookies for dinner.
17. Get your family together for a walk around the block. Or, round up the kids and men and play some football. Make it an activity that can be a tradition (even if Thanksgiving isn’t at the same house every year) for years to come.
18. If you are traveling for the holidays, take some healthy snacks with you for the journey (who knows if you’ll be stuck in traffic and be hungry!). Good examples include: grapes, apples, bananas, baked chips (like Baked Lays), peanut butter and crackers, popcorn, carrots or celery, or even sandwiches (peanut butter and jelly, turkey).

Since Thanksgiving and other holidays are much like going to a buffet, I recommend checking out my tips for eating at a buffet article for some more ideas.

How do I enjoy Thanksgiving? I eat high fiber cereal for breakfast before we head to my husband’s relative’s home. Although they usually have ham, turkey, corn, green beans, meatballs, chicken, pickled eggs, rolls….I usually have about 3 ounces of turkey, but then have a spoonful of any other food I want to eat for that meal. I only get 1 plate, and I make sure to get salad with no dressing (I don’t like dressings or condiments). I then might have a small piece of dessert afterwards, or I will save it for a snack about 2-3 hours later. Hopefully this year, like last year, we will go for a walk around the block our nieces.

Don’t forget about food safety and keeping those hot foods hot and cold foods cold!! See my post on food safety for more information.

Happy Eating, Happy Thanksgiving and Happy Holidays!

Product Tested:

Kashi Go Lean Crunchy! Chocolate Pretzel bar and Cinnamon Coffee Cake bar (unfortunately, these product flavors are not yet listed on their website)

Initial Thoughts:

My husband and I each tested one of these bars (me = chocolate pretzel, him = coffee cake).

The Chocolate Pretzel Bar: When I heard of the flavor of the chocolate pretzel, I was very excited! Finally, a fun snack in a healthy bar! However, the bar had a good chocolate and pretzel flavor initially but it still tasted like soy protein. It also had more sodium (250 mg) than most granola bars and even some pretzels! Further, there were not a lot of pretzel bits in the bar, which was a disappointment to me. Although the bar has only 160 calories, 5 grams of fiber, and 8 grams of protein (equivalent to 1 ounce of protein), it was not worth the calories to me.

Cinnamon Coffee Cake Bar: My husband was more pleased with the cinnamon coffee cake bar. He reports that it was crunchy and tasty, and gave your teeth and jaw a workout. He also stated that it had a good texture, which he enjoyed.

Overall Rating:

On a scale of 1 to 10 (1 being “gross, take it off the market” to 10 being “yum! Can I get stock in this company?”), I would give the chocolate pretzel bar a 5; I would rather eat a small serving of real chocolate covered pretzels. My husband gave the cinnamon coffee cake bar an 8 out of 10. He really enjoyed it and would like to have another one!

Let me know if you have sampled these products too!