I am wondering how many of us eat local? It can be hard at times , when you are shopping and you see some nice looking produce but chances are that fruit or vegetable travelled a long distance to get to your supermarket. Be aware when shopping for your fruits and vegetables next time.
Go to http://www.eatrealeatlocal.ca/ to learn more.....
Try to support local Farmer's markets, some are open all year round. Ask at your stores if not sure where the particular food is from.
Support our Ontario Farmers!!
Yours in good health,
Lori
Little Chefs
519-940-1131
Showing posts with label shopping. Show all posts
Showing posts with label shopping. Show all posts
Monday, October 5, 2009
Wednesday, April 8, 2009
Are Kids Eating Too Much Junk??
Thought that with Easter around the corner and treats galore parents should be planning ahead!
Very few of us can resist eating junk food so imagine the battle in getting your kids to stop eating it! The sad fact is that junk food is all around us - you can't get away from it! How to get kids to kick this habit can be a huge problem. You may never be rid of junk food entirely but here are some ways you can introduce "healthier foods" into your kids' diets and help them reduce those junk food cravings!
~Start by being a good role model and establish a solid foundation of healthy eating habits while your children are young. Create an environment that encourages nutritious eating for everyone, so no junking it in front of the kids! Try to prepare 3 nutritious meals and 2 healthy snacks per day. Content kids are less likely to seek fast food. Educate kids at an early age about nutrition and smart food choices.
~Take your kids grocery shopping. Teach them how to read labels and how to identify unhealthy ingredients.
~Bring healthy snacks with you on outings so you won't have to buy anything at the snack bar. ~Offer younger kids many new and different varieties of foods - this keeps things interesting so they don't get bored, always eating the same foods. If they don't like something, don't force them to eat it but do try again at a later time.
~Try switching to low-salt variety of their favourite snack chip or crackers - it's a start! Even better, opt for baked snacks instead of fried. Choose popcorn or pretzels instead of potato chips for a quick nibble. Buy lower-fat, lower-salt, sugar-free versions of your kids' favourites.
~If your kids are into sweets, try baking your own treats and reducing the amount of sugar and fats by half.
~If your kids can't live without candy or chocolate, save it for a special occasion rather than an everyday indulgence. Make it a once a week treat!
~Offer fruit juice instead of pop. For a carbonated treat, mix 1/2 cup of fruit juice with 1/2 cup of plain carbonated water or sodium-free soda water.~Instead of an ice cream, try frozen yogurt desserts or a real fruit frozen juice pop. Try a fruit smoothie instead of a milkshake.
~If you must have pizza, eliminate the high-fat toppings such as sausage, pepperoni and meatballs, and stick with vegetable toppings instead.
~As a treat, try to make "Fast-Food" at home. Tacos, burritos, fajitas, and pizza are dinners that most kids love.
Eating some junk once in awhile should be allowed but it should be the exception, not the rule, for healthier eating habits!
.
Very few of us can resist eating junk food so imagine the battle in getting your kids to stop eating it! The sad fact is that junk food is all around us - you can't get away from it! How to get kids to kick this habit can be a huge problem. You may never be rid of junk food entirely but here are some ways you can introduce "healthier foods" into your kids' diets and help them reduce those junk food cravings!
~Start by being a good role model and establish a solid foundation of healthy eating habits while your children are young. Create an environment that encourages nutritious eating for everyone, so no junking it in front of the kids! Try to prepare 3 nutritious meals and 2 healthy snacks per day. Content kids are less likely to seek fast food. Educate kids at an early age about nutrition and smart food choices.
~Take your kids grocery shopping. Teach them how to read labels and how to identify unhealthy ingredients.
~Bring healthy snacks with you on outings so you won't have to buy anything at the snack bar. ~Offer younger kids many new and different varieties of foods - this keeps things interesting so they don't get bored, always eating the same foods. If they don't like something, don't force them to eat it but do try again at a later time.
~Try switching to low-salt variety of their favourite snack chip or crackers - it's a start! Even better, opt for baked snacks instead of fried. Choose popcorn or pretzels instead of potato chips for a quick nibble. Buy lower-fat, lower-salt, sugar-free versions of your kids' favourites.
~If your kids are into sweets, try baking your own treats and reducing the amount of sugar and fats by half.
~If your kids can't live without candy or chocolate, save it for a special occasion rather than an everyday indulgence. Make it a once a week treat!
~Offer fruit juice instead of pop. For a carbonated treat, mix 1/2 cup of fruit juice with 1/2 cup of plain carbonated water or sodium-free soda water.~Instead of an ice cream, try frozen yogurt desserts or a real fruit frozen juice pop. Try a fruit smoothie instead of a milkshake.
~If you must have pizza, eliminate the high-fat toppings such as sausage, pepperoni and meatballs, and stick with vegetable toppings instead.
~As a treat, try to make "Fast-Food" at home. Tacos, burritos, fajitas, and pizza are dinners that most kids love.
Eating some junk once in awhile should be allowed but it should be the exception, not the rule, for healthier eating habits!
By Toronto4Kids
Yours in good health,
Lori
Little Chefs Healthier Kids One Bite at a Time! 519-940-1131
.
Monday, March 2, 2009
March is National Nutrition Month!
Here are some great tips!!
Grocery shopping:
★ Let the kids help put the fruit or vegetable into the grocery cart
★ Teach them how fruits and vegetables gives us clues on how ripe they are
★ Ask them “What is this banana telling us?” “Is it ready to eat yet?” “Should we pick that
bunch?”
★ Teach kids to read food labels, as a great way to learn how some foods are better for you than
other
★ Choose cereals with low or no added sugar
★ Look for whole grain cereals and breads with at least 4 gram of fiber
★ Take an outing to a local farmers market to teach kids about where their food comes from
At Home:
★ Let the kids help put away the fruits and vegetables
★ Try to arrange the fruit bowl so you have many different colors showing- make it a game,
★ As they are putting away the fruits and vegetables, guess where they came from
Cooking Tips:
★ Involve your child in cooking and preparing meals
★ Limit the amount of added sugar in your child’s diet
★ Cook with less fat—bake, roast, or poach foods instead of frying
★ Choose and prepare foods with less salt
Mealtime:
★ Make sure your child eats breakfast. Breakfast provides children with the energy
they need to listen and learn in school.
★ Eat Together As a Family for at least one meal a day
★ Set a regular time for family meals
★ Eat at the table since it is easier to talk with each other, rather than in front of the TV
★ Actually, turn off the TV at mealtime so you can talk and share the events of the day
★ Serve water, low-fat milk or 100% fruit juice more often than sugar-sweetened sodas and
fruit-flavored drinks
★ Introduce new foods, vegetables and fruits at mealtime
★ Encourage your child to put a small quantity on their plate, even if they won’t eat it
★ Don’t nag, its okay if they refuse initially, introduce the food again in a few weeks
★ Demonstrate how delicious it is to taste that food
★ Don’t get upset if they don’t like the food or meal, don’t take it personally
★ Have a contest on which plate is the most colorful (fruits and vegetables in a rainbow of
color!)
★ Try new recipes, often kids will try vegetables when mixed with other foods or special sauces
★ Keep the salt shaker off the table
★ Offer fresh fruit for dessert
Little Chefs favorite snack ideas:
• Prepare snacks in advance and have them easy to reach
• Have fruits and vegetables washed and cut up for convenience. Kids often reach for the
ready to go snack
• Try low fat dip recipes for fruits and veggies, kids love dipping!
• Fruits and nuts
• Low-fat yogurt and fresh fruit
• Peanut butter and celery
• Low-fat cheese quesadilla
• Bowl of whole grain cereal plain or with low fat milk or fat-free milk
• String cheese and crackers
• Turkey sandwich on a piece of whole wheat bread
• Cottage cheese and fruit
• Fresh, frozen, or canned vegetables or fruit served plain or with low-fat yogurt
• Rice cakes, whole-grain crackers, or whole-grain bread served with low-fat cheese, fruit
spread, peanut butter, almond butter, or soy nut butter
• Pretzels or air-popped popcorn sprinkled with salt-free seasoning mix
• Homemade fruit smoothie made with low-fat milk or yogurt and frozen or fresh fruit
Cook Up Some Fun Today!
Yours in good health,
Lori
Little Chefs
519-940-1131
littlechefs@sympatico.ca
Grocery shopping:
★ Let the kids help put the fruit or vegetable into the grocery cart
★ Teach them how fruits and vegetables gives us clues on how ripe they are
★ Ask them “What is this banana telling us?” “Is it ready to eat yet?” “Should we pick that
bunch?”
★ Teach kids to read food labels, as a great way to learn how some foods are better for you than
other
★ Choose cereals with low or no added sugar
★ Look for whole grain cereals and breads with at least 4 gram of fiber
★ Take an outing to a local farmers market to teach kids about where their food comes from
At Home:
★ Let the kids help put away the fruits and vegetables
★ Try to arrange the fruit bowl so you have many different colors showing- make it a game,
★ As they are putting away the fruits and vegetables, guess where they came from
Cooking Tips:
★ Involve your child in cooking and preparing meals
★ Limit the amount of added sugar in your child’s diet
★ Cook with less fat—bake, roast, or poach foods instead of frying
★ Choose and prepare foods with less salt
Mealtime:
★ Make sure your child eats breakfast. Breakfast provides children with the energy
they need to listen and learn in school.
★ Eat Together As a Family for at least one meal a day
★ Set a regular time for family meals
★ Eat at the table since it is easier to talk with each other, rather than in front of the TV
★ Actually, turn off the TV at mealtime so you can talk and share the events of the day
★ Serve water, low-fat milk or 100% fruit juice more often than sugar-sweetened sodas and
fruit-flavored drinks
★ Introduce new foods, vegetables and fruits at mealtime
★ Encourage your child to put a small quantity on their plate, even if they won’t eat it
★ Don’t nag, its okay if they refuse initially, introduce the food again in a few weeks
★ Demonstrate how delicious it is to taste that food
★ Don’t get upset if they don’t like the food or meal, don’t take it personally
★ Have a contest on which plate is the most colorful (fruits and vegetables in a rainbow of
color!)
★ Try new recipes, often kids will try vegetables when mixed with other foods or special sauces
★ Keep the salt shaker off the table
★ Offer fresh fruit for dessert
Little Chefs favorite snack ideas:
• Prepare snacks in advance and have them easy to reach
• Have fruits and vegetables washed and cut up for convenience. Kids often reach for the
ready to go snack
• Try low fat dip recipes for fruits and veggies, kids love dipping!
• Fruits and nuts
• Low-fat yogurt and fresh fruit
• Peanut butter and celery
• Low-fat cheese quesadilla
• Bowl of whole grain cereal plain or with low fat milk or fat-free milk
• String cheese and crackers
• Turkey sandwich on a piece of whole wheat bread
• Cottage cheese and fruit
• Fresh, frozen, or canned vegetables or fruit served plain or with low-fat yogurt
• Rice cakes, whole-grain crackers, or whole-grain bread served with low-fat cheese, fruit
spread, peanut butter, almond butter, or soy nut butter
• Pretzels or air-popped popcorn sprinkled with salt-free seasoning mix
• Homemade fruit smoothie made with low-fat milk or yogurt and frozen or fresh fruit
Cook Up Some Fun Today!
Yours in good health,
Lori
Little Chefs
519-940-1131
littlechefs@sympatico.ca
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