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We're pleased to have Dr. William Sears ("America's Pediatrician") join us at Stonyfield.com, where he's offering tips on better eating for kids.(Some of these work for adults, too!) You might find some interest in the holiday season tips he's just put together for us:
The doctor says:
It’s the holidays, so indulge in those cookies and cakes. It’s still wise, however, to take a few common-sense steps to keep your child from overdoing it with the sweet stuff. Here are a few tips on enjoying the holidays and helping children snack a little healthier, practices our family has stuck to over the years.
For example, you can give children an extra healthy boost by treating them to a yogurt smoothie or cup yogurt with live active cultures to help digestion and improve their immunity during the cold winter months. Stonyfield Farm yogurt is a Sears family favorite because it provides more active cultures than other brands, and inulin, a natural fiber that aids in calcium absorption for growing bones.
Pre-eat. Don’t bring the family to a social event hungry. Have the kids eat a light healthy snack of fruit and yogurt beforehand. This will keep you from eating fast and gorging on large portions and getting what our kids call “yucky tummy.”
Enjoy, but with limits. Limit your portions of high fat foods such as eggnog, pies, fried food, butter, gravy and whipped toppings.
Indulge in healthy foods. Enjoy plenty of the healthy holiday foods: yogurt smoothies, pumpkin, cranberries, sweet potato, turkey and green beans. Give yourself bigger portions of the healthier options – or seek out family recipes that have replaced higher fat ingredients with low-fat items, such as fat-free yogurt.
Be a healthy host. If you are the host, provide 3 or 4 veggie dishes with dinner such as: salad, green beans, sweet potatoes and carrots. Instead of salami, cheese and crackers, offer fruit and veggie platters before and with dinner. Instead of buying cranberry sauce, make your own. It’s very easy to make and much better for you. Cooking the stuffing in the turkey sure is tasty, but it increases the fat content. Instead, bake stuffing using low fat broth.
Drink plenty of water. Have your kids limit soda intake to one with dinner.
Be physical everyday. Family football, sledding, cross-country skiing, even snow shoveling are great ways to get the family outside and active before eating. Try and stick to your workout routine or substitute family sports instead.
Don’t allow your children to stand by the snack table. Give them a small plate to snack from until the main course.
Try my quick “Gelato” recipe. Place a 6-8 oz. container of your favorite fruit and Stonyfield Farm yogurt mixture in the freezer for 45 minutes. You can also add almonds or nuts of your choice. Presto, you have a quick gelato-like dessert.
You can find recipe substitutions in my favorite section at Stonyfield.com, or try these tips:
Instead of sour cream, try Stonyfield Farm low fat plain yogurt (great in dips!).
Instead of ice cream, try Stonyfield Farm frozen yogurt.
Instead of whole milk, try skim or 1%.
Instead of regular eggnog, try low fat eggnog diluted with skim milk.
Instead of gravy and butter, try cranberry sauce.
Instead of butter on bread, try olive oil and balsamic vinegar.
Instead of regular soup, try fat free cream of mushroom and light unsalted butter.
Instead of 1 cup of sugar in recipes, try reducing sugar by 1/3 to ½ and increase the cinnamon, nutmeg, vanilla and other sweet spices.
Instead of creamy pie, try fruit pies or a low fat pudding, angel fruitcake with fruit topping, or a good old fashioned fruit salad.
Instead of regular, use low fat cream cheese, cheese and spreads.
Instead of peeling, try keeping potato skins on for mashed potatoes (they are very nutritious).
Instead of butter, try skim milk and low fat yogurt.
Instead of frying, try broiling, stewing, baking or rotisserie – and choose lean meats.
Instead of drippings from the pan, try low fat broth.
Instead of boiling, try steaming veggies – if you do boil your veggies, save the water for gravy.
Instead of regular, try low fat salad dressings.
Instead of croutons, try sunflower seeds.
Instead of meat and giblets in the stuffing, try cutting the amount by substituting fruit such as cranberries, raisins, etc.
Above all, enjoy your children and yourself. Enjoy family and enjoy your food. Enjoy some cookies, fruit cakes and eggnog treats. After all, Christmas only comes once a year. Overeating one day will not hurt you or your child, so put it behind you and move on. After the holidays, the family can get back on track with your usual sensible choices.
Happy New Year!
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