How to get your kids hooked on fish and lure them toward a lifetime of healthy eating.

By: Jodie Shield, RD

Every summer my three kids look forward to trekking to Northern Michigan and fishing with their dad and uncles.  The expedition’s highlight is when Uncle Mike transforms the day’s catch into a fireside feast.

“Why don’t we ever make fish?” my youngest sons asked me relentlessly after returning from his latest adventure.  Several answers ran through my head: Store-bought fish is never as fresh as when you catch it yourself, it smells unpleasant when it’s cooking, and it may contain harmful elements if it comes from polluted waters.  But the truthful answer is rather simple – I don’t care for fish.  But my kids are persistent and kept asking me to try various recipes, until one day I reluctantly caved in.  Much to my surprise, I found myself enjoying the delicious and unique flavor of fish – hook, line, and sinker.

If personal biases have kept you from serving seafood, it’s time to catch up on all the healthy reasons why you and your family should eat fish.  And with so many healthy options available, there’s at least one type of fish that won’t get away without your child’s approval.

Stay tuned.  My next several posts will all be about fish – health benefits, varieties, recipes and cooking tips.  Everything you’ll need to know so that you can get your kids to take a bite? In the meantime, do you have any fish tales?

By: Jodie Shield, RD

 Banana-Walnut Bread 

(Makes 10 servings)

My mother-in-law, Sally from St. Clair Shores, MI has been making this banana bread for years.  She clipped the original recipe from the Fontbonne Auxillary Cook Book back in 1981.  She asked if I could increase the fiber and lower the fat content without changing the taste.  Here is what I recommend:

1. To boost fiber and retain a light moist texture, swap the same amount of whole wheat “white” flour for the all-purpose flour used in the original recipe.
2. Trim the fat by substituting 4 egg whites for 2 whole eggs; cut the walnut measure in half or simply omit them.

These small changes made a big nutrition difference! The recipe still tastes fantastic but has twice as much fiber and on-third less fat.

Family Recipe Make-Over Results

Ingredients

2 cups whole wheat white flour

1 tsp baking powder

½ tsp baking soda

½ tsp salt

½ cup unsalted butter or margarine

3/4 cup sugar

4 large egg whites

1 cup mashed bananas (2 or 3)

1/2 cup chopped walnuts 

Directions

Sift together flour, baking powder, baking soda and salt. Cream together butter and sugar.  Add egg whites, one at a time, beating well after each one.  Add mashed bananas.  Mix well.  Blend in sifted dry ingredients and fold in chopped walnuts.  Turn in greased 8 X 4 inch loaf pan.  Bake 50 minutes at 350 degrees.  Remove from oven and cool on wire rack.

If you have a family favorite recipe you would like analyzed and revised, please send it to Jodie@healthyeatingforfamilies.com.

By: Jodie Shield, RD

Valentine’s Day is around the corner.  Looking for a killer chocolate dessert that won’t murder your diet?  This quick and easy recipe is a staple at my house.  Thanks to the applesauce the brownies are virtually fat-free – yet chocolaty, gooey and delicious.  I love them because they’re healthy; my family loves how they taste.  Au chocolat!  

Recipe Make-Over Results

Heart-Healthy Chocolate Brownies

Makes 12

Ingredients:

1 package of your favorite brownie mix

1/2 cup water

1/2 cup applesauce

2 large egg whites

Directions:

Preheat oven to 350-degrees F. Grease bottom of a 13 X 9 inch pan.  Mix brownie mix, water, applesauce and egg whites in large bowl.  Beat about 50 strokes by hand.  Spread in pan.  Bake for 30  to 35 minutes.  Cool completely.  Serve slightly warm with chocolate ice cream.

If you have a favorite recipe you would like analyzed and revised, please send it to: jodie@healthyeatingforfamilies.com.

As if anybody needs a reason to eat chocolate!  But if you do, here’s the bittersweet truth about everybody’s favorite sweet stuff – - just in time for Valentine’s Day.

Chocolate is . . . heart-healthy.  It takes approximately 400 cocoa beans to make 1 pound of chocolate.  Cocoa beans are a rich source of  flavonoids – - powerful antioxidants that seem to play a role in lowering blood pressure and preventing heart attacks.  According to research conducted at John Hopkins University School of Medicine, eating just a few squares of dark chocolate daily reduced the risk of death from heart attack by almost 50% in some people.  And several studies have found that when adults with mild hypertension eat about 3 oz of dark chocolate a day, they are able to significantly lower their blood pressure.  They key is dark chocolate: it has twice as many flavonoids as other types of chocolate; white chocolate has none (see my previous blog post on the different types of chocolate).  Tip: Three ounces of chocolate provides about 450 calories, so make sure you balance your food choices accordingly and/or increase your exercise.

Chocolate is  . . . caffeine light.  If you need a caffeine boost, you’re better off grabbing a cup of coffee.  An 8-ounce cup of brewed coffee has between 100 and 150 milligrams of caffeine, but an 8-ounce cup of hot cocoa usually has about 15.  Here’s the caffeine content on other types of chocolate (per 1-ounce): dark chocolate <5 mg,  milk chocolate 5 mg, and semi-sweet chocolate between 5 and 10 mg.  Tip: If you eat too much chocolate, the caffeine quantities (and calories) will add up – - so share your box of chocolates with your Valentine.

Chocolate is  . . . a source of happiness.  If you want to get in a good mood, then chocolate is your food.  Chocolate contains tryptophan, which prompts the brain to make serotonin, a chemical linked to feelings of happiness, joy and well-being. In addition, sweet chocolate stimulate the release of endorphins, natural brain chemicals which generate feelings of pleasure.  But to feel the benefical effects, you’d have to eat a LOT of chocolate.  Tip: Nibble on a small amount of chocolate.  Also, be sure to hit the gym, go for a walk, ride a bike -  – exercise stimulates endorphins too!

What type of chocolate are you going to get your Valentine this year?

by Roberta Duyff, MS RD FADA

Having teeth doesn’t mean children can handle all foods. Small, hard foods … slippery foods … and sticky foods can block the air passage, cutting off a child’s supply of oxygen.

• Don’t offer these foods to children younger than three or four years of age:
  • Small, hard foods – nuts, seeds, popcorn, snack chips, pretzels, raw carrots, raw celery, raw peas, whole olives, cherry tomatoes, snack puffs, raisins. For toddlers and preschoolers, cut foods into slightly larger pieces that they can bite and chew, but not put whole into their mouths.
  • Slippery foods – whole grapes; large pieces of meats, poultry and frankfurter; and hard candy, lollipops and cough drops, which may be swallowed before they’re adequately chewed. Chop grapes, meat, poultry, hot dogs and other foods in small pieces. Avoid offering chewing gum.
• Be careful with sticky foods, too, such as peanut butter. Spread only a thin layer on bread. Avoid giving your baby peanut butter from a spoon or finger. If it gets stuck in your baby’s throat, he or she may have trouble breathing.
• Watch out for these foods: taffy, soft candies with a firm texture such as gel or gummi candies, caramels, marshmallows, jelly beans, raw peeled apple and pear slices, cherries with pits and dried fruits.
• Avoid propping your baby’s bottle. Refrain from feeding your baby in the car, too; helping a choking baby is harder when the car’s moving.
• Offer appropriate foods. Finger foods for older babies and toddlers are pieces of banana, graham crackers, strips of cheese or bagels.
• Watch your children while they eat. That includes watching older brothers and sisters who may offer foods that younger children can’t handle yet.
• Insist that children sit to eat or drink, not when they’re lying down, walking or running. As they develop eating skills, encourage them to take time to chew well.

According to Forest Gump’s momma, “Life is like a box of chocolates.  You never know what you’re gonna get.”  I agree.  Any chocoholic knows: Not all chocolate is created equal.  Some taste bitter others sweet.  Some are dark others white.  Keep in mind, all chocolate is made from the beans of the cacao tree.  Perhaps it’s no coincidence that it’s botanical name is theobroma which means “food for the gods.”  The beans are processed into a sticky, bitter paste called chocolate liqueur which consists of 53% cocoa butter and 47% cocoa solids.  The liqueur is then used to create a variety of chocolate products with different ratios of cocoa butter to solids, and with varying degrees of additives such as milk and sugar.  I’ve put together some definitions of chocolate to help you choose your chocolate with confidence.

Dark Chocolate:There are three main categories of dark chocolate – bittersweet, semisweet, and sweet.  While their names suggest a range of sweetness, there is no labeling rule that determines the sugar content.  Consequently, bittersweet and semisweet can be very similar, while as a rule of thumb sweet chocolate is usually the sweetest of the three.  Dark chocolates can be eatin on their own or used in cooking and baking.  They come in a variety of forms: bars, chips, and pieces.

Milk Chocolate: In addition to cocoa, several additional ingredients have been added to this type of chocolate.  These ingredients include: sugar, milk powder, and flavorings such as vanilla.  They are all blended together with cocoa butter which results in a rich, creamy chocolate.

Organic Chocolate:This type of chocolate is made from cocoa beans that have been grown without the use of pesticides.

Unsweetened Chocolate:It’s just cocoa powder and cocoa butter with no sugar at all.  Unsweetened chocolate is primarily used for baking.

White Chocolate: According to the Food and Drug Administration, it’s technically not chocolate.  That’s because it doesn’t contain any cocoa powders.  White chocolate is made from cocoa butter, sugar, milk and added flavors.

Cocoa Powder:Is a general term for the portion of chocolate liquor that remains after most of the cocoa butter has been removed by a pressing process. The paste that results from this is then cooled, ground, and sifted.  Cocoa powder is sold unsweetened; it is not to be confused with cocoa mixes that have added sugar and other ingredients.

Chocolate is one of the world’s most beloved foods.  One billion people consume some form of chocolate every day.    Hopefully this blog has taken some of the guessing game out of picking chocolate.  So the next time someone offers you a box of chocolates, which one will you choose?

cajun meatloaf

As a registered dietitian, I know it can be a struggle to celebrate on game day while trying not to overindulge. But snacking doesn’t have to bust your waistline; check out my winning tips to keep fans cheering for more:

• Know your game plan.  If you’re the home team (i.e. the party host), you get to call the plays.  Serve entrees that are lean and festive, such as Touchdown Turkey Chili. Or prepare a thin whole wheat crust pizza using reduced-fat mozzarella cheese, tomato sauce and lots of sliced veggies.
• Offer a starting line-up of healthier appetizers.  Whip some traditional game day favorites into shape. Instead of nachos, serve baked chips with salsa.  Pass on the salt and butter and sprinkle a dash of parmesan cheese over popcorn.  Forget the fried chicken wings and serve baked chicken tenders seasoned with Hidden Valley Salad Dressing & Seasoning Mix.
• Think fresh. Skip the super subs and set up a sandwich bar with lean deli meats such as turkey breast and ham, low-fat cheese slices and prepped veggies – like sliced tomato and shredded lettuce – and low-fat toppings.
• Pass on super big portions.  No matter what foods are served, remember you don’t have to eat the whole thing. Grab a small plate and load half of it up with fresh veggies or baked chips.
• Get in on the action. During halftime, grab your guests and head outdoors for a quick game of touch football. You can always record the commercials so you don’t miss out.

The best way to tackle those creamy, high-calorie dips is to make smart substitutions.  Here are a few options to help you get started:

Instead of:                    Use:

Guacamole                 Salsa

Pesto                           Chopped tomatoes and basil

Sour cream                  Plain fat-free yogurt

Cheese                        Reduced-fat cheese

Cream                          Fat-free evaporated milk

Check out one of my favorite game-day recipes you might consider adding to your playbook.

7 Layer Fiesta Ranch Dip

Prep Time: 10 minutes

Makes: 10 (1/4 cup) servings

You’ll Need:

1 (16 ounce) can fat-free refried beans

1/2 cup guacamole

1 package Hidden Valley Fiesta Ranch Dips Mix

1 cup fat-free sour cream or plain nonfat yogurt

1 cup shredded reduced-fat cheddar cheese

6 green onions, chopped

1 medium tomato, chopped

1/4 cup sliced black olives (optional)

Instructions:

1. Spread each of the ingredients in the order listed over a 9-inch serving platter or pie dish.  
2. Chill for an hour and serve.

For more recipes and tips, visit www.hiddenvalley.com

When it comes to fuel, the demands of high school ice hockey players are great. Speeding explosively across the ice requires muscular strength, endurance, and superior skating skills. Consuming optimal foods and fluids both on and off the ice is essential to sustaining energy levels throughout the school day, during practice, and in preparation for competition.

Hockey training, muscle building, and growth require plenty of calories, most of which come from carbohydrates. That’s because both on-ice and weight room workouts are predominantly fueled by muscle carbohydrate or glycogen and need to be replenished between daily training sessions. Include nutritious sources such as whole-grain cereals, breads, rice, and pasta, potatoes, winter squash, peas, corn, low-fat or fat-free milk and yogurt, and fruits and vegetables into meals and snacks for optimal recovery.

Daily protein requirements are easily met from a well-balanced diet that includes plenty of poultry, fish, lean red meat, low-fat cheese, milk and yogurt, and dried beans. But to really maximize muscle building and recovery you should practice the specific nutrient timing choices outlined below:

• 16 ounces of low-fat milk (16 grams protein) and 1 large banana (25 grams carbohydrate). 15 to 20 grams of high quality protein plus 25 grams of carbohydrate one hour before resistance training. Add another 25 grams of carbohydrate such as 8 ounces of juice if the weight training session is followed by ice time practice. Pre-hydrate with 16 to 24 ounces of fluid which can include the milk and juice.
• Post-weight training consume a high protein smoothie along with one granola bar for 20 grams of high quality protein and at least 50 grams of carbohydrate. Rehydrate with 20 ounces of fluid for every pound of weight lost during practice.
• Follow practice and a game with a meal providing a 5-ounce portion of lean protein such as chicken, fish, pork, or beef for 30 grams of protein and whole grain carbohydrates such as one and a half cups of brown rice, and 1 cup of cooked vegetables for 50 to 75 grams wholesome carbohydrates two to three hours later.

High protein foods consumed before and after weight training can include low-fat or fat-free yogurt, cottage cheese, and plain or chocolate milk, chicken, eggs, lean red meat, peanut butter and tuna. High protein energy bars are easy to pack and convenient when other foods aren’t available. Most provide 20 grams of protein. Read labels and avoid products containing unneeded ingredients.

On-ice hydration is also essential to minimize the performance draining effects of dehydration. For workouts lasting over 75 minutes, consume a sports drink at the rate of 4 to 8 ounces every 15 to 20 minutes.

Below is a sample menu of meal and snacks for after school weight training and ice time practice for a 180-pound male teen that provides 3480 calories: 500 grams carbohydrate, 204 grams protein, 74 grams fat. Drink water regularly throughout the day.

Breakfast

Oatmeal, cooked, 1 cup
Fat-free milk, 8 ounces
Banana, 1 large
Raisins, 2 tablespoons
Hardboiled egg, 1 medium

Lunch

Turkey, 6 ounces
Bread, 2 slices
String cheese, 1ounce
Pretzels, 1 cup
Carrot sticks, ½ cup
Apple, 1 medium
Almonds, 18
Reduced-fat milk, 8 ounces

Snack

High protein energy bar, 1 medium
Dried apricots, 8 whole
Low-fat milk, 16 ounces

Weight Training, 45 minutes

Hydrate with water

Post-Weight Training

Low-fat chocolate milk as recovery drink (if it I can be refrigerated at the rink)
Granola bar, 1 medium

Hockey Practice – On Ice, 90 minutes

Sports drink, 32 ounces per hour

Dinner

Chicken breast, 6 ounces
Baked potato, 1 large
Green beans, 1 cup
Bread, 2 slices
Margarine, 2 teaspoons
Fat-free milk, 8 ounces

Dessert

Peach, 1 medium
Fig cookies, 2