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"Diana, just a quick heads up to let you know we are still using your cookbook and the guys will often be heard saying what would Diana say about this or that....really good feed back... I made your potato salad and the oriental coleslaw on Sat. for a family luncheon and had rave reviews so thanks again."
BC Hydro
Feeding Your Family
As seen on BCTV Noon News
YOUR FAMILY’S NUTRITION
This is the year to start fresh with new habits that will stick. It is time to take charge and ensure your kids are getting the nutrition they need to excel in school, sports and daily activities. Here are 4 of my most important tips for ensuring you raise a healthy, food smart family.
- Everybody needs to eat breakfast. Even dad! Get organized the night before if time in the morning never seems to be enough. Set the table with bowls, spoons, cereal and a fruit bowl. Consider making fruit smoothie in advance by adding fruit chunks, yogurt and juice into the blender and store it in the fridge until morning. Then when you wake up, blend and go. Add a toasted whole grain bagel with peanut butter for a more substantial breakfast. Microwaved scrambled eggs on toasted bagels with grated cheese and sliced tomatoes is easy to take with you in the car if you need to dine on the road.
- Get everyone involved in making their lunch. There are several ways you can do this. For younger kids you would want to provide them with the option of 3 fruit for example and have them choose which they would like in their lunch. Then choose between 2 kinds of sandwich fillings, 2 types of juice etc. By giving them the choice they are learning healthy options and more inclined to eat what they chose. With older kids you can get them making loaves of sandwiches, wrapping and freezing them for the week. They can also prepare raw veggies and dip, fruit smoothies to go or wrap up leftovers. Have a lunch cupboard and section in the fridge so that they know what to choose from. Explain that there must be at least 3 of the 4 food groups and let them go at it. Keep foods like yogurt, cheese strings, vegetable dip, cup up veggies and fruit in the fridge and keep milk puddings, fruit cups, juice, fruit bars, Triscuits or other whole grain crackers, granola bars, bread sticks, apple sauce and muffins in a cupboard easy to access.
- Have Sit Down Family Dinners. It may not happen every night but if you can aim for 4 of the 7 nights in a week you are doing great. You may need to change the time you serve dinner so that everyone can make it but it is worth it. Invite your children’s friends for dinner too sometimes so they can benefit too. Enjoy conversation and try not to nitpick too much.
- Keep Junk Food Out of the House: You can’t expect your kids not to eat it if it is there. Try to keep the house stocked full of easy after school snacks like healthy cereal (not sugar cereal) and milk, fruit smoothie ingredients, crackers and cheese, veggies and dip, mini bagles and melted cheese or peanut butter, soups, pasta, corn tortilla chips and salsa, dried fruit and nuts, pure fruit juice, chocolate milk, granola and yogurt. You also need to lead by example. If your kids always see you eating candy, drinking pop or eating chips they will want to eat it too.
Bottom Line: Try to create the feeling of abundance of different delicious food options for your kids and they will be happy with what you offer. Remember the feeding relationship – you are in charge of what food there is to eat and when they will eat it. Your kids are in charge of how much of it they will eat. Don’t force your kids to eat. When they are hungry they will eat.
Watch for the Eating for Energy segment every Tuesday on BCTV’s Noon News Hour!