Parents are busy, which means food prep can end up falling on someone else (e.g., a sitter, a grandparent, a spouse). Here are a few tips to ensure healthy eating survives even the busiest times!

'Tis the season to travel, and this year people are going the distance. AAA predicted 2016 to be the busiest travel season in nearly nine years. Hopping on a plane, train or automobile means you'll no doubt be hitting more dining establishments. Keeping things healthy will require a little finesse. Here are a few things to add to your toolbox. 

If this seems like a lot to remember, just go back to the basics. What would you serve at home? Picture a healthy plate and build from there. 

I saw this Kid-Friendly Chai Tea recipe on Facebook, and couldn't wait to check it out. While I dig the main ingredient (milk), my enthusiasm dwindled upon reading the recipe, which calls for 2 Tbsp of sugar per serving.
What you need to know: It is recommended that children have no more than 5-7 teaspoons of sugar per day. In essence, this one drink would equate to 100% of a kid's daily allowance. I'm game for holiday treats, but sometimes I feel tricked into thinking something is more healthy than it really is. Kid-friend chai tea sounds good in many respects, but I might stick with plain ole milk in this case since I know the gingerbread men are coming. 

Remember that sugar is in many of the products we consume every day (pasta sauces, breads, crackers, soups). This Jamie Oliver blog post on sugar is a good recap of what to look out for when it comes to sugar. 

One key way to impart healthy eating habits on your kids is to offer them hands-on experiences in the kitchen. When a child participates in meal preparation, they gain a sense of ownership and even pride. Thus, they are more likely to eat the foods prepared. 

While in the kitchen together, take advantage of making healthy the norm. Talk about healthy foods - where they come from, how they got to the store, and what nutritious benefits they provide the body.

Here's a quick guide on what tasks to start your kids on:

I fully believe in celebrating when celebrating is due, and let me tell you...no child should be denied the fun that comes with Halloween. Here are a few food (candy) related tips to help your family enjoy today to its fullest.

• Eat dinner before Trick or treating (this will definitely help prevent any kind of candy binge)
• Collect and then eat candy (eating while walking/running is not only dangerous, but also promotes greater intake) 
• Take water with you (if you allow a piece or two while you're out, washing it down with water came make it more satisfying)
• If you have a kiddo who already knows what is in every wrapper, I suggest the "love, like and can live without strategy" (post trick or treating, help your kid sort candy into love, like and can live without piles; throw out the "can live without," and enjoy the rest!)
• Brush those teeth!

Honestly, my biggest qualm about Halloween candy involves potential dental work, so brush those pearly whites! ​

If we want children to like and eat healthy foods, we should aim to give them positive experiences with those foods. These experiences ought include opportunities to observe others consuming those foods. Role models feed into children's developing food choices.

If you have a toddler, you know the innate impulse he or she has to imitate another person. The more you can provide healthy situations for your child, the more you can create familiarity and acceptance as it pertains to a varied and healthy diet.  

Example: If you buy whole wheat tortillas at home, then your kiddo will be more likely to eat the whole wheat tortilla that he or she will now be served at school (whole wheat is now mandated in many school lunch programs). I can't tell you how many lunch ladies and teachers who have told me that "kids won't eat the brown tortillas." 

While setting a healthy example may seem like a no-brainer, I oftentimes find out that parents and children are not eating the same things. Sometimes it makes sense (e.g., a special anniversary dinner at home after the kids are asleep). For the most part, though, creating meals that satisfy everyone's  needs prove the most beneficial. Serving the same items:

• Saves time (preparing and serving multiple meals can be time consuming and exhausting)
• Reminds us that generally kids can and should eat the same things as adults
• Creates familiarity and comfort around healthy foods

One of the biggest benefits of adults setting healthy examples is improvement in our own wellbeing. As a rule, we can't serve our kiddos peas and fish while we munch on a bag of potato chips.

Involving children in the kitchen is tricky. It requires preparation and follow through, but the results are insurmountable. At a minimum, studies show that children are more likely to choose healthy foods if they are involved in food preparation. 

Suggesting a toddler pack his or her lunch may sound crazy, but the fundamentals of getting your kiddo on board and setting them up for success can make this a reality. Casey Seidenberg of the Washington Post wrote an excellent piece on just how to pass the baton of lunch making to your kids. I've provided the highlights here. 

Get your child on board

• Build your child's confidence and want of independence by reminding them of their current abilities (e.g., you are so great at picking out your clothes each day). 
• Make it fun and exciting (e.g., set a "mommy date" to go and pick out a new lunch box).
• Make a list of lunch ideas and then grocery shop for those items together.

Set your child up for success

• Explain the elements of a healthy lunch (e.g., tape a MyPlate diagram with food pictures to the inside of his or her lunch box). 
• Create special pantry and refrigerator spaces just for your child's lunch foods. 
• Ensure you have the right containers for things like condiments. 
• Portion bulk items if necessary.
• Set a time for your child to make lunch while you are also doing kitchen prep work; if possible, carve out the same time each day to do this. 

Elizabeth Volzke (grocery retail dietitian)  shares potential pros of taking your toddler grocery shopping. With a child of her own, Elizabeth offers practical insight to healthy living. 

​Have you ever scheduled your grocery shopping so that you didn’t have to take the kids along? You’re not alone. Shopping with a child can be daunting, but when done correctly it can yield rewarding lessons.

First, a grocery store is full of many colorful and differently shaped items, which can be hugely stimulating for children. With all those colorful foods, boxes, signs, and shelves comes exposure to new items. The biggest benefit of that exposure is the potential of your child seeing something healthy they want to try, whether it’s a new type of fruit, vegetable, cheese, or cereal.

Letting children help decide which items to purchase can be a fun task for them. Maybe you let them decide what type of apples to purchase that day, or you get their opinion on what kind of cheese they would like to try. I oftentimes let my own son choose the frozen vegetables when he accompanies me to the store. The bottom line is that a child is more likely to try foods at home if they were included in the decision making process of buying them.

Do keep in mind that as the parent you still have control over what goes into the cart, so you can always say no to those options that are less healthy. Also, just because a child says “no” to broccoli in the store, doesn’t mean you don’t buy it. As a rule of thumb, an individual must try an item 7 times before they can truly say “I do not like that item”.

As a Registered Dietitian for Hy-Vee (a grocery chain in Iowa), I promote in-store sampling. Check your local stores for days and times they regularly sample as this is a great time to take the kids. They’ll be able to try several things before you spend money on something they may not like. Sampling can also be an eye opener for adults. Last week, I promoted yellow watermelon in my store, which was a product I had never seen before.

One of the greatest lessons a child can learn from helping you go grocery shopping is how to act in a socially acceptable manner. The simple act of spending time together outside of the home teaches morale, manners, patience and so much more.

Finally, for a truly great experience, do not bring hungry kiddos to the store. Combat that “hangry” feeling you or your child may experience by having a snack before you go. If that simply isn't an option, some grocery stores offer fresh fruit for children to snack on while shopping. 

For more information such as toddler friendly snacks and healthier holiday treats for kids, other tips for shopping with your toddler, or recipes for homemade baby food please contact me at evolzke@hy-vee.com. As always healthy shopping and healthy eating. Elizabeth Volzke, RD, LN

About the author: Elizabeth has an Associates of Science as an Early Childhood Specialist and graduated in December 2015 from South Dakota State University with her Bachelors of Science degree in Dietetics and Food Science. Elizabeth completed her Nationally Accredited Dietetic Internship through Iowa State University, and is currently working towards her Master’s Degree in Public Health. Elizabeth is a Registered Dietitian currently working with a large grocery retailer in the Midwest. 

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. 

To the mom I saw this past Sunday...you ROCK!
I was in awe as I passed you pushing your double stroller down my street at 3pm (no doubt the warmest part of the day) towards Lady Bird Lake. Your stroller was complete with two eager boys, their fishing gear (poles and all), and a golden retriever in step. It's obvious that you value the health of your family and friends (canine included). Beyond time and patience, it takes know-how to organize a Texas summer outdoor activity. Assuming the best, here's how I imagine you prepared: 

• Step 1: You worked hard between the hours of 7am-1pm to complete all other tasks/demands for that day so that the afternoon could be dedicated to this outing. 
• Step 2: You provided an exciting incentive to your boys by methodically picking a destination of interest that included a need for "gear." 
• Step 3: You packed and packed and packed...water, sun protection, dog leash, fishing gear, and other emergency necessities (cell phone, credit card, house key, etc.). 
• Step 4: You encouraged one last bathroom run, which took an additional 20 minutes. 
• Step 5: You gave yourself one last pep talk about having enough energy to make the trip on foot. 

Throughout this process, you hit many of the American Heart Association's recommendations regarding physical activity.​​

​While I have many anecdotes of my own that compel me to believe a baby’s food preferences can be developed in the womb, there’s also research that validates this line of thinking.

The Monell Center in Philadelphia, PA focuses on researching the senses of taste and smell. They’ve identified how things like vanilla, carrot, and garlic flavors can permeate amniotic fluid or mother’s milk. Their studies confirm that what women consume during pregnancy and while breastfeeding can shape their babies’ food preferences later in life.

Basically, our like or dislike of certain foods is a byproduct of taste conditioning that occurs from the time we are in the womb on into adulthood. Consuming a variety of nutritious foods during pregnancy is key to giving the unborn baby a healthy head start.

With this said, it is important for parents to facilitate ongoing “taste education” for the whole family. This involves a myriad of factors from creating a non-distracting eating environment to serving a variety of foods from the time your child starts nursing, through the introduction of solids and beyond.