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Snack Guidelines for Kids Part 2: Quick Tips!

4/11/2017

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Fuel with food!
Pair protein and fiber to pack a punch of nutrients and increase feelings of fullness. Protein foods are nuts, seeds, cheese, yogurt, beans, lean meat, and fish. Fiber comes from foods like fruit, veggies, popcorn, and whole grains. ​
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​Set a Schedule
Plan a meal or snack for about every 3 hours over your child's day. Snacks should provide energy for brain power and play, but shouldn't spoil dinner. ​
Teach Appetite Awareness
If your child is requesting more food after eating a snack, ask if they are feeling:
  • Hunger
  • Boredom
  • Tired
  • Thirsty
  • Or just wanting something sweet as a treat
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​Stay Hydrated!

Kids should drink 6-8 cups of water each day, or more if they are physically active. Eat fruits and vegetables, which also provide water! 
  • 3-4 servings of fruit (1/2 cup = 1 serving)
  • 3-6 servings of veggies (1/2 cup = 1 serving) 
For practice making kid-friendly snacks, as well as the chance to ask questions of your local Registered Dietitian, join us for our Sensational Snacking class at the Verdant Community Wellness Center on Saturday, May 6th. The hands-on portion of the class is for kids ages 7-11 years old, while the parents get to have their own information session with a Registered Dietitian. We will all sample the tasty snacks together! Register online.
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Probiotics, Prebiotics, and Your Gut

4/10/2017

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​Did you know? Your gut contains 3 to 5 pounds of bacteria! Your gut bacteria have many different roles, including playing a role in health and disease. Good bacteria can help prevent disease, while bad bacteria may increase risk of disease. So how do you build up these good bacteria in your gut? Gut bacteria change based on your diet and lifestyle and can change in as few as three days! 
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What are probiotics?
Probiotics are the good bacteria that live in your gut! Probiotics have many beneficial effects on the body, including aiding in digestion, regulating metabolism, fighting pathogens, and boosting your immune system. Probiotics can be consumed through food or supplements. Examples of foods that contain beneficial bacteria include:
  • Yogurt and kefir with live and active cultures
  • Sauerkraut
  • Kimchi
  • Tempeh
  • Raw vinegar

What are prebiotics?
Prebiotics are a substance that is not digested, but is fermented by gut bacteria and act as food for probiotics. Different sources of prebiotics feed different probiotic strains or types. Eat a variety of different prebiotic foods to help maintain a variety of different good bacteria in your gut. Examples of foods that contain prebiotics include:
  • Leeks
  • Asparagus
  • Artichokes
  • Garlic
  • Onions
  • Wheat
  • Bananas
  • Soybeans
  • Honey
  • Almonds
  • Oatmeal
  • Legumes

What is dysbiosis?
Dysbiosis is an imbalance of the healthy bacteria and other bacteria in your gut. Evidence has shown a relation between dysbiosis and processed foods, sugar, and unhealthy fats. Dysbiosis is also related to many chronic diseases and conditions. To help prevent dysbiosis, limit:
  • Processed foods
  • Sugar
  • Unhealthy fats (saturated fats and trans fats) 
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Check out this recent Review of Probiotic Supplements for more information. 
Do I need a supplement?
It’s typically best to get nutrients from food first. However, it is not uncommon to take a probiotic supplement during and after antibiotic use to help repopulate the gut with good bacteria. Antibiotics kill healthy gut bacteria and often times lead to dysbiosis. If you do choose to take a supplement, look for one with several different strains of bacteria and at least 1 billion bacteria cells. Since supplements are unregulated, it’s also a good idea to choose a probiotic that is third party verified (indicated on the label):
  • NSF (National Safety Foundation)
  • USP (U.S. Pharmacopeial Convention)
  • CL (Consumer Lab)
  • Informed-Choice
  • BSCG (Banned Substances Control Group)

For more information on Probiotics and Prebiotics, join us on June 8th at the Verdant Community Wellness Center for our class on:  "Feeding Your Gut Microbiome with Pre and Probiotics". ​In the meantime, check out this recipe for overnight oats! The yogurt provides probiotics, while the oats provide prebiotics. Talk about a power pair! 
​
​~Leah, Dietetic Intern

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Overnight Oats
​Makes 1 serving
Recipe by Leah Swanson
 
Ingredients:
1/3 cup low-fat plain Greek yogurt
1/3 cup milk of your choice
1/3 cup rolled oats
1 Tablespoon chia seeds
1 teaspoon maple syrup or honey
¼ teaspoon vanilla extract
Optional: fruit of your choice (banana slices and frozen berries are my favorites!)
 
Directions:
  1. Combine all ingredients, except fruit, in a small bowl. Mix well. Add more milk if you prefer a thinner consistency.
  2. Refrigerate in a sealed container overnight. Top with fruit and enjoy!
Nutrition per Serving (without fruit): 290 Calories, 7.5g Fat, 17g Protein, 38g Carbohydrates, 8g Fiber, 57mg Sodium 

Mix it up! Other fun additions include hemp seeds, ground flax seeds, cinnamon, or chopped nuts. You can also try substituting kefir or any non-dairy yogurt for the Greek yogurt.

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Snack Guidelines for Kids: Snack Attack!

4/4/2017

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Getting your kids to make healthy snack decisions can be a constant battle. As you peruse the aisles of the grocery store together, you may be bombarded with the usual, “Can we get Doritos?” “Sally has Twinkies at lunch, why can’t we get Twinkies?” As a parent, you want to give your children what they want, but you also want to give them something that will nourish their growing bodies. So what are some guidelines for healthy snacking? Let’s decipher the list together.
Whole Grains
It is recommended that children ages 4 to 8 get five servings of whole grains per day. The older and more active they become, their needs increase to 6 to 8 servings of whole grains. One serving is equivalent to 1 slice of bread or 1/2 cup of oatmeal, rice, pasta, or other whole grain product. Look for products that are 100% whole grain or contain just one ingredient. Easy snack options you can include in your child’s diet:
  • Whole grain crackers 
  • Granola bars (with less than 5g of sugar)
  • Whole grain cereals
  • Half sandwiches on whole grain bread
  • PB and Berry Roll-Up (see recipe)
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Fruit
Children are recommended to have around 1 to 2 cups of fruit a day. Fruit provides kids with essential vitamins and minerals, antioxidants, fiber, and water. These sources can be from fresh, canned, frozen, or dried fruits and juice. Look for fruit in its most whole form and juices that do not have added sugars. When choosing canned fruit, look for options that are preserved in juice or water to avoid added sugar. Great ways to include more fruit include:
  • Smoothies with fruits, veggies, and milk or plain yogurt (see recipe below)
  • Add fruit to lunches boxes and sports bags
  • Keep dried fruits in the car for long trips

Dairy
The USDA recommends that kids consume 2 to 3 servings of dairy a day. This can come from milk, cheese, yogurt, or dairy alternatives like soy milk. One serving is equal to 1 cup of milk or yogurt or 1 oz of cheese. Dairy helps support healthy bone growth. Yogurt and other fermented dairy products like kefir help support gut health. Easy ways to get more dairy into your child’s diet are:
  • String cheese
  • Plain yogurt with fruit and honey
  • 1 cup of milk with snacks or meals
  • Vegetables dips made with plain Greek yogurt (see recipe)
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Fats
Fats are an important building block for a child’s growth. Healthy choices of fats include nuts, nut butters, olive oil, chia seeds, and avocados. Nuts and nut butters are ideal for lunch boxes and long car rides because they don’t have to be refrigerated. If your child's school has a no-nut policy, try sunflower butter instead! 
  • DIY Trail Mix (see recipe)
  • Veggie sticks or whole grain pita bread with guacamole
  • Nut or seed butter with banana or apple slices
  • Nut or seed butter on whole grain toast

Food Pairings
Mix and match! Snacks are our chance to fill in nutrient gaps. Make the most of snack time by pairing foods from 2 of the above categories together. This will create a snack that will keep your kids full and energized until dinner time!

Happy & Healthy Snacking,
~ Lauren Hoffman, Bastyr University Dietetic Intern


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DIY Trail Mix
Makes 12 servings

Ingredients:
  • 1/2 cup roasted almonds, unsalted
  • 1/2 cup walnuts, unsalted
  • 1/2 cup sunflower seeds, unsalted
  • 3/4 cup raisins
  • 1 cup whole grain cereal
  • 1/2 teaspoon ground cinnamon
Directions:
  1. Combine all ingredients. Stir to combine. Store in an airtight container or large plastic bag. 
Nutrition per 1/4 cup: 117 Calories, 7.5g Fat, 3g Protein, 12g Carbohydrates, 2g Fiber, 4mg Sodium


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Greek Veggie Dip
Makes 4 servings

Ingredients:
  • 8 oz plain low-fat Greek yogurt
  • 1 packet ranch seasoning mix
Directions:
  1. ​Combine yogurt and seasoning in a medium bowl. Serve with fresh cut vegetables and whole grain crackers.
Nutrition per 1/4 cup dip: 53 Calories, 1g Fat, 6g Protein, 4g Carbohydrates, 0g Fiber, 289mg Sodium


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Banana Chia Smoothie
Makes 4 snack servings

Ingredients:
  • 1 cup 2% milk, or milk of choice
  • 2 handfuls baby spinach
  • 1 banana
  • 1/2 cup pineapple
  • 2 Tablespoons chia seeds
Directions:
  1. Add all ingredients to a blender. Add ice to thicken, if desired. Blend and serve.
​Nutrition per serving: 100 Calories, 3.5g Fat,48g Protein, 15g Carbohydrates, 4g Fiber, 36mg Sodium


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PB and Berry Roll-Up
Makes 4 snack servings

Ingredients:
  • 1 (8-inch) whole wheat tortilla
  • 2 Tablespoons nut butter
  • 1/4 cup blueberries
  • 3 Tablespoons raisins
  • Dash cinnamon
  • 1 Tablespoon chia seeds, optional
Directions:
  1. Spread nut butter onto tortilla.
  2. Place blueberries on the tortilla. Sprinkle with cinnamon and raisins. 
  3. Roll the tortilla, cut in half, and serve. 
Nutrition per snack serving: 110 Calories, 5g Fat, 4g Protein, 15g Carbohydrates, 4g Fiber, 95mg Sodium


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Loaded Apple Nachos
Makes 2-3 servings

Apple nachos are a fun way to get a full serving of fruit, natural sweetness from a sprinkle of dried fruit, and a combo of crunchy and creamy textures from protein-packed nuts and seeds. This is a snack that can look beautiful for both after school snacks or parties. And the best part is that it only takes 5 minutes of prep! 

Ingredients:
  • 1 medium gala apple
  • 1 Tablespoon natural peanut butter
  • 1/8 teaspoon ground cinnamon (to sprinkle)
  • 1 Tablespoon crushed walnuts
  • 1 teaspoon dried cranberries, chopped (unsweetened)
  • 1 teaspoon shredded unsweetened coconut
Directions:
  1. Wash and core apple. Slice in thin wedges and arrange flat on a plate.
  2. Melt peanut butter in the microwave for 20-30 seconds. Drizzle over apples. 
  3. Lightly sprinkle with cinnamon and assorted toppings. Enjoy! 
Variations:
  • Apples → sliced pears or celery sticks 
  • Peanut butter → Almond or sunflower butter
  • Walnuts → Crushed pecans, chia seeds, slivered almonds, sunflower seeds, or ground flax seed
  • Dried cranberries → Chopped dried mango, pineapple, or tart cherries
  • Shredded coconut → Shredded carrots or zucchini 
Nutrition (for full recipe): 269 Calories, 15g Fat, 5g Protein, 32g Carbohydrates, 6g Fiber, 6mg Sodium

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    SD Blog 

    A place for our consultant Registered Dietitian Nutritionists (RDNs) to share nutrition science, yummy and healthy recipes, tips on seasonal ingredients, and other nutritional musings. Enjoy!  

    ​Megan Ellison,
    ​MS, RDN, CSOWM, CDE Founder

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  • HOME
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