Betsy Graham on Mealtime Matters

Houstonfamilymagazine.com quotes one of our favorite local experts Betsy Graham on feeding your children for health and wellness. Check it out:

Betsy Graham, M.A., of Mealtime Matters emphasizes another important factor: coming up with creative, fun ways to present food for kids. “Kids like to feel creative and active, whether helping prepare or eat foods,” says Graham. “Use cookie cutters to make cool shapes, include little containers of dipping sauces and dressings, find new ways to wrap foods.” Kids have short attention spans and like to stay interested. Although you don’t want to include too many choices and overwhelm them, you do want to break lunches down into smaller, interesting portions.

“Instead of including one giant sandwich and a whole apple,” illustrates Graham, “cut the apple into bite-size slices, include yogurt or a fun dip, and make sandwiches in little shapes.” “Stores like Costco and Sam’s Club sell in packs of hundreds two-ounce disposable containers with lids. These are perfect for dipping sauces, condiments and dressings,” adds Campbell.

Try these other ideas from Village Table and other meal-prep experts to create healthy lunches that your kids will enjoy:

* Tortilla roll-ups are always a big hit! Use whole wheat tortillas.
* Peanut butter and raisins mixed together and stored in a two-ounce disposable container makes a wonderful dip for celery or carrots!
* Cowboy or cowgirl beanies-n-weanies—mix your child’s favorite canned beans with pre-cooked, organic hot dogs. Kids won’t mind eating them cold if you remind them that cowboys and cowgirls don’t have stoves or ovens “out on the range.”
* Boiled eggs—chill and wrap in foil. Package alongside other cold items, such as frozen fruit boxes or frozen grapes. For kids who like edamame, this can be packed frozen, as well.
* Tuna sandwiches—use a two-ounce disposable container to store the tuna filling separately from the sandwich bread. Kids will enjoy assembling it at lunchtime and it keeps the sandwich from getting soggy. Remember to include a plastic spoon or knife.
* Cracker “melts” with chicken or turkey topped with melted cheese that has been firmed up by refrigeration.
* A “nutty apple”—a small apple with a Popsicle stick inserted, frosted with peanut butter, and then rolled in crushed granola or nuts and refrigerated to firm up.

Visit www.holistic.com for more ideas for packing healthy lunches. Also look for the Texas Department of Agriculture, Food and Nutrition Division’s upcoming flyer, Nutritious + Quick + Easy = School Meals That Pass the Test, and visit www.squaremeals.org to learn more about healthier snacks or foods for healthy eating. www.eatwellbewell.org is the Arizona Nutrition site for kids and families.

For children with eating challenges visit http://www.popsiclecenter.org/resources/index.asp.

Low Glycemic Carbohydrates

We had a great talk last night at the Picky Eaters Class at North Scottsdale Pediatrics. You parents really are amazing!

Here is list of low glycemic carbohydrates to serve with protein in the morning to get your children off to a healthy start. Combing two ounces of protein with one serving of complex carbohydrates is just what your kids need to study and thrive in school all day. Add a few slices of Asian Pear or 1/2 cup fresh berries to the plate. Happy eating for health and wellness!

Beans (Garbanzo, Pinto, Kidney, White), 1/3 cup
Bread (Whole-wheat, Multi-grain, Pumpernickel, Rye, Sourdough, Oatmeal), 1 slice
Corn, 1/2 cup
Couscous (cooked), 1/3 cup
Crackers (whole-grain), 3/4 oz
Oatmeal (cooked), 1/2 cup
Pasta (cooked al dente), 1/2 cup
Peas (green), 1/2 cup
Peas (split, black-eyed), 1/3 cup
Pita (whole-grain, 6 inch), 1/2
Rice (cooked, brown), 1/3 cup
Roll (whole-grain, small), 1
Sweet Potatoes, Yams, 1/3 cup