Back-to-school means our kiddos will be exposed to more. More kids, more teachers, more carpooling parents, and ultimately more germs. If you've mastered habitual hand-washing and are ready to move on to something more, consider the food-related practices that can aid in strengthening the immune system. 

​First, follow general food safety practices - cleaning, separating, cooking and storing foods properly. Here is a link to my favorite food safety tip sheet: http://bit.ly/1IOfQ5j. 

Next, consider sources of Vitamin C and Zinc, which help our bodies resist infection.

There are A LOT of lunch box hacks, but these are the ones I found most unique and practical: 

• Packing sliced oranges with sliced apples prevents the apples from browning.
• Using cupcake wrappers as dividers is cheap and makes the meal more visually appealing.
• Tortillas are the new bread...you can make a rollup out of anything, and the odds your kiddo will get more protein and less carbs is high.  
• Using skewers or toothpicks to make repetitious foods (like cheese) more exciting. 
• Wrapping the main event (e.g., sandwich) in wax paper because it can double as a placemat. 
• Putting condiments and mushy toppings like tomatoes between the lunch meat or lettuce on sandwiches to avoid a soggy sandwich. 
  

Even though I'm a dietitian, I HAVE to read labels like everyone else. No matter how much I think I know about a food, there are usually many different brands and varied packaging that can be quite deceiving. Quick and dirty, below is one label I picked up for a quick once over.

Thought #1: Go straight to ingredients. Besides learning which ingredients are used in a product, I want to know HOW MANY ingredients are used (usually the fewer the better), and how much of each ingredient are used (ingredients are listed in descending order of weight from most to least). 
Thought #2: I look at Sugars and Carbohydrates. My rule of thumb is to shoot for products with less than 20g of sugar and carbs per serving. The recommended amount of total sugar is no more than 90g for adults, and there is no recommendation for children. Most people need between 45g and 60g of carbs per meal and 15g to 30g per snack. Note, I mention trying to find products with 20g or less of sugar and carbs because your meal will be comprised of multiple products and you'll no doubt get plenty of both sugar and carbs. 
Thought #3: I look at sodium content. The adequate intake for sodium for 1-to-3-year-old children is 1,000mg a day. If a product has 600mg (or more than half a day's allotted amount) I would find this high. 
Thought #4: I want a rough estimate of total calories for my meals so that I know what I'll most likely consume for the entire day. Toddlers need between 1,000-1,400 calories per day. I wouldn't want to give my toddler a protein bar snack like the one above if it was 400 calories. 
Thought #5: Finally, I want to know how many servings per package so that I accurately assess the values above. 

Note: I do all five steps in less than 30 seconds, and this is by no means everything I look for all the time (e.g., sometimes I look specifically for trans or saturated fats because I suspect they might be in a particular product).

The American Heart Association has a slightly different list from me, which is also worth checking out. Basically, whatever you are looking for, reading labels habitually can be one of the best tools you employ in managing the dietary health of your family.

I learn the few rules that matter to me, and I read almost every label I put in my shopping cart. There are many other things that go through my head, AND...the more you do this the easier it will become to understand where you can get the most nutritious options without having to dig through a haystack each time you shop. ​

I get a lot of feedback about the difficulties of getting a toddler to try new foods. One big one is regarding food waste. Parents don't want to buy a whole head of cauliflower if they're not sure their toddler will eat it. Not sure if it's cool to break that head of cauliflower in half? No worries, we've got this.

This morning, I interviewed Dylan who is an Assistant Produce Manager at my local grocery store. He gave me the lay of the land regarding grocery store etiquette.

Here's what you should know: 

1. Grocery stores really do focus on customer service. They have to, as their market is so competitive these days. Don't be afraid to ask questions of your grocer. He or she should be more than happy to answer any burning question you have. 
2. Weekend days and Mondays are the busiest. This is when food samples are out on the floor. Take this information for what it's worth. In one respect, I like sampling because it allows me to try a new cheese without committing to something that might be a bit more pricey. However, I stray away from busier days during football season when everyone and their dog is out. I also sample less during flu season; I am sure you can imagine why. 
3. Pay attention to how items, especially produce, are priced. If an item is priced by the ounce or pound, you can usually get the exact amount you want. For instance, I've always wondered if I can break the broccoli bunches in half. At most stores, it's perfectly fine. Dylan had one thing to point out: "The broccoli is priced per pound, but the cauliflower is priced per head. If you want to break the cauliflower in half, it would be difficult for us to price it for you and we'd prefer you just buy the whole head." 
4. Dylan also mentioned common sense. For example, you wouldn't ask to have half an apple even though apples are priced per pound. If you need to know why, think about it this way: If you mess with the integrity of the product by portioning it, then it shouldn't be portioned.
5. Look for prepackaged items. Usually the broccoli florets that are washed and packaged are more expensive, but if you can get a smaller portion of something that you want to try, it might be worth it. 

​Oftentimes we tend to simplify the meaning of "being healthy" by focusing on singular measures such as weight. Health is really defined in terms of one's overall condition, which includes factors such as dental hygiene. 

Developing good oral hygiene habits early in childhood is critical to longterm health. While I spend a significant amount of my time working with mothers and children, I also have experience working with older patients. One question I always have to ask these patients is, "How are your teeth?" I even follow up by asking them to actually show me their teeth. Why? I need to know that they can eat! 

To pave the way for long term oral health, keep in mind that food choices over time can help prevent tooth decay and gum disease. Overall, foods and beverages that are high in sugar or are acid can be particularly harmful as they erode enamel and decay teeth. 

Some basic rules of thumb: 

1. ​Calcium-rich foods (e.g., dairy products, dark leafy greens, almonds, and enriched beans and grains) are must-have items in your toddler's diet. According to Kids Health, most kids don't get the recommended amount of calcium per day (toddlers need about 700mg per day).
2. Drinking water helps keep the mouth clean, washing away potential cavity-causing food residue.
3. Nutritious, high fiber foods (e.g., whole grains) can reduce the risk of periodontal disease. 
4. Limit or avoid sugary foods, especially those that are "empty calorie" foods. Things such as candies, gummy vitamins, and even liquid medicines can lead to cavities. Gummy and hard candies both fall under the "naughty" category as they can cause stress on your teeth. 
5. Limit or avoid sugary beverages such as juices, sodas, and sports drinks. Sodas are particularly damaging as they contain both sugar and caffeine. Some of these drinks even have the potential to stain your pearly whites. 
6. Know that even simple starches (e.g., white rice or chips) convert to sugar once combined with saliva.
7. While strawberries are acidic, they also have natural whitening properties.
8. Your teeth benefit from nutrient dense foods that contain protein, vitamin C, folate, and other nutrients.  

My toddler had one juice box and never looked back.  I bet this is the case for most of your kiddos.  It's almost as if sugary drinks tattoo the tongue, leaving a permanent impression.  In some respects, it makes sense.  Our bodies get energy from sugar, which means we need it and ultimately might crave it.

​However, certain sugars are better than others.  For instance, fruits are healthier than candy because they provide fiber, vitamins and other nutrients.  Alternatively, things like sugary drinks (e.g., many juices and sodas) are usually comprised of "empty calories" - meaning they provide calories, but little nutritional value.

One of the less obvious downfalls of sweetened beverage consumption is that those who drink them do not feel as full as if they had eaten the same calories from solid food.  In the end, this results in more calories consumed and increases obesity risks.  One study indicates that for every sugary beverage consumed by a child, their risk of obesity increases 60%. Similarly, sugary beverage consumption increases the risk of type 2 diabetes and other chronic diseases.

Overall, we have learned that people who consume sugary drinks are inclined to have relatively lower quality diets.  

Besides the negatives of sugary drinks, there are many positives to drinking water; they include:

• Cleans and oxygenates the blood
• Increases Lymph production
• Helps digest food
• Lubricates joints
• Increases Serotonin Production (fights depression)

If you're really looking for something different, try infused waters. There's even a website www.infusedwaters.com with tons of recipes! 

One last thing...if you believe your child is dehydrated or ill (e.g., he or she has signs or symptoms of sickness such as diarrhea) consult your physician before re-hydrating with anything other than water.  Products such as kool-aid, boxed juice and broths may have the wrong make up of sugar and/or salts that could ultimately make your child sicker. 

Meatless Monday is a global campaign with the goal of reducing meat consumption by 15% to decrease stress on our bodies and the planet.

I like Meatless Mondays for a variety of reasons.  For one, I am reminded to include beans and other legumes into my weekly menu. I especially like leveraging organic canned beans on Mondays because it's a stress-free way of easing back into the work week. If you are not regularly including legumes in your meal planning, you are missing out!

Plant-based sources of protein, like beans, have my family eating more fiber, protein, folate, zinc, iron and magnesium. In addition, when we're consuming plant-based sources of protein we are NOT consuming proteins high in trans and/or saturated fats (e.g., steaks). 

One other huge benefit of Meatless Monday is that my family learns to "deal" with not having their favorite meals every night. We all try new things together. This doesn't mean that we all like the new things we try. In fact, my husband is on the same learning trajectory as my toddler in terms of green vegetables. They are learning to broaden their tastes together...how sweet. 

Here are a few of my favorite Meatless Monday recipes: 

• Vegetable Tacos 
• Quinoa Cakes (while these do require quite a few ingredients, I included them because you can prep them ahead of time). 
• Pasta Primavera (this is one day when pasta doesn't seem like such a "sin").
• Red Beans and Rice 

Convenience foods have long had a reputation of being unhealthy because they are highly processed.  Additives like MSG, artificial food coloring, and high fructose corn syrup have historically been in what seems like everything! Luckily, new food trends (e.g., clean eating, the rise of functional foods) are bringing some healthier convenience foods to the table.  Here are some of my own go-to packaged items my toddler loves:

• Biena Chickpea Snacks (18g carbs, 6g dietary fiber, 1g sugar, 5g protein)
• Nature's All Freeze Dried Organic Peas (6.5g carbs, 2g dietary fiber, 3g sugar, 2.5g protein)
• Veggie-Go's Chewy Fruit & Veggie Snacks (5g carbs, 1g fiber, 2g sugar, 0g protein)
• Rhythm Superfood Broccoli Bites (15g carbs, 4g dietary fiber, 5g sugar, and 7g protein)
• SuperSeedz Gourmet Organic Pumpkin Seeds (5g carbs, 1g fiber, 3g sugar, 7g protein)
• Justin's Nut Butter Single Serve Packs (6g carbs, 3g fiber, 1g sugar, 7g protein)

I purposefully do not choose fruit-based items, and trust me...there are plenty of them (from freeze dried strawberries to Clif Kid Fruit Ropes).
The fruit-based items tend to be sugar and little else.  The Clif Kid Fruit Rope, for example, has 17g of carbs, less than 1g of dietary fiber, 15g of sugar and 0g protein - not an ideal snack.  Even the little raisin boxes can be overdone as the tiniest of boxes contain 10g of sugar, 1g fiber, and 0g protein.  

Other reasons I steer towards vegetable-based products: 

1. Children tend to eat too little vegetables.  Between 2007-2010, 9 out of 10 children did not eat the recommended amount of vegetables. 
2. Whole fruit is a convenience food in itself (i.e., it's pretty easy to slice an apple).
3. Why would I pay a premium for freeze dried strawberries when my son might prefer fresh, which are easy to prep and store?  To compare, currently 1 lb of fresh strawberries is about $2.50, and 1 oz of freeze dried strawberries is close to $5.00. 
4. I want to avoid added sugars at all cost (because it is highly likely they'll show up somewhere else throughout the day). 
5. Companies like Rhythm Superfoods already went through all the recipe testing needed to come up with a satiating "broccoli bite" that would be a cracker-like replacement for my toddler.  Why not take advantage of this?

Basically, if I am going to pay for packaged goods, I want a major bang for my buck.  I want another opportunity to add a variety of nutrient dense foods to my child's day with little work. Later on, he can still have fresh strawberries. 

Other tips: 

• Portion out these goodies instead of allowing your toddler to eat straight from the bag.  This helps with portion control, food safety, and cost savings (We pay for processing)! 
• Serve these options in tandem with whole fruits and vegetables or whole grains if possible (e.g., pair the Justin's Nut Butter with half an apple for a very satisfying and well balanced snack). 
• Watch for sales, but be sure to check dates as some of these healthier options may have shorter shelf lives than you might be accustomed to. 
• Go for items that have various flavors so that you can provide healthy choices. 

I recently ran across a genius tip sheet about how verbiage can really affect (both positively and negatively) children's eating behaviors. What and how you communicate about food can make all the difference in achieving healthy eating goals you have set for your family. 
Some must do things include:

• ​Pointing out the sensory qualities of food (e.g., these carrots are very crunchy).
• Acknowledging your child's preferences and experiences with food (e.g., I'm sorry you didn't like the vegetables we had tonight. Next time we can prepare them a different way). 
• Exploring hunger and satiety cues together (e.g., Has your tummy had enough or is it still making that growling noise)? 

For more on this topic, check out the "Phrases that help and hinder" sheet HERE.