Strategizing Food

The following is part of a weekly series on  health and nutrition. Last week’s series was interrupted out of respect for the victims and families of the shooting that took place in Newtown, Connecticut.

Strategize on how to increase those “low in” foods:

By: Nida A. Mir (guest blogger CanadianMomEh.com)

Fruits and Vegetables:

• Make them easily visible and accessible by placing fruits on tables and countertops.
• Make fruits and vegetables the first thing you see when you open your fridge door.
• Pre-cut vegetables and fruits and place them into zipper bags so that they are quick and easy to grab when you are looking for that snack on the go.
• If you are going to have fries, make your fries baked and antioxidant rich by trying sweet potato fries instead of regular potatoes or those that are store bought!
• Make fruits and vegetables a discovery by exploring some exotic ones that you have yet to try – my personal favourite is the dragon fruit because it is simply beautiful to look at and on the inside, tastes like kiwi! Here is a link on how to cut and present a dragon fruit if you are keen on trying one.

 

 

 

[youtube=http://www.youtube.com/watch?v=PORPHLMyizc]

 

 

 

 

 

Milk and Alternatives 

 

 

 

 

 

• Go Greek:  Many people do not understand the hype that is Greek yogurt. Despite containing more protein, its lactose and overall sugar content has been reduced to create the smoother and tangier flavor it presents when compared to regular yogurt. With more protein, it will keep your kids more energized and fuller longer.  Always choose the lower sodium version of Greek yogurt as some brands have more when compared to regular yogurt and ensure other calcium sources since some calcium has been reduced in Greek yogurt due to the straining process. For this, incorporating more almonds, seeds and other milk products in your kid’s diet is warranted.
• Cheese string is popular with many kids but here’s a fun way to make cheese an experience: mix up cheese and grapes to create a delicious and special snack or add your favourite French baguette (go whole grain or wheat!) with presentation in mind. This is an example of how food can be an experience and promote better nutrition at the same time.
• Make milk a staple beverage. Replacing common soda drinks with milk, water and healthy juices will provide better nutrition rather than drinking away empty calories with sodas and sugary juices.

 

Join us next week for: “Getting the most out of grain products”