Healthy Snacking for All Ages

AS seen on PBS' Creative Living

Healthy Snacking for All Ages
- Drop the potato chips! Mary Lee will share some healthy snack ideas that kids will love, and parents can feel good about serving – and enjoying themselves.
- From snacks to send to school or snacks to serve when all the neighborhood kids are at your house, Mary Lee will provide some quick, easy and delicious snack ideas (that are also good-for-you, too!).
- Parents often find themselves tempted to gnash on their kids’ snacks – and who can blame them? Convenience is always a factor. When you prepare healthy snacks for your kids, you will find that you, in turn, are snacking healthier.

Healthy Snacking for All Ages

Whether you are a mom, dad, nanny, grandparent, teacher, or other caregiver, you know that nurturing and nourishing children is one of the most important - and challenging! - roles you will ever experience.

Most kids are starving after a long day at school, so make sure you have something fast and easy for them to eat when they get home.
• Lunch was hours ago, and kids need to eat every few hours for best nutrition. And you can even sneak more vitamins into a delicious snack with easy recipes.
• Providing snacks for after school programs is a great opportunity to help kids practice healthy eating.
• Including a healthy snack between meals is a healthy way to keep hunger in check and stay energized throughout the day.

Did you know that most children, especially the younger children and active teens, need to eat every three to four hours to replenish energy stores and recharge their bodies?
• A between meal snack is often a necessary component of a school-age child's overall nutrition intake.
• Research shows that many kids are eating too many calorie-, sugar- and fat-rich snacks that provide little in the way of nutrients they need for health and growth.

An easy way to provide nutrient-rich snacks is to choose them from the food groups that provide the essential nutrients that are currently limited in most kids diets- CA, K, Mg, Vitamin E and fiber.
• Selecting snacks from the Fruit, Dairy and Whole Grain food groups will provide an abundance of healthy—and good tasting snacks to fuel your child’s growth.
• Today, I have sample snacks made from these food groups that not only taste good, but are simple to make and will sure to be a hit with your kids-and you.

And a word to adults about snacking
• To many of us, snacking seems like a questionable extra, rather than part of healthful eating. Good nutrition sense however, challenges the popular myth that people should not snack.
• In fact, it’s important to include those treats because research shows when people restrict or deprive themselves of foods they love they are more likely to over-indulge later on.
• Snacking may have weight control advantages
o Eaten between mealtimes, snacks help take the edge of hunger, avoiding overeating at meals.
o Smart snackers choose food and portions carefully to match their calorie target without going over. Treats can fit in if you keep sight of your overall diet.

Nutritious Snack Guidelines
Instead of reaching for food that is high in calories, primarily from sugar or fat, such as cookies, candies and sweet snacks use the Food Guide Pyramid to plan snacks, just as you do for meals.

• Choose whole-grain foods such as bagels, tortillas, English muffins, breads and cereals to provide energy, fiber and a healthy dose of vitamins and minerals.
Breakfast Raisin-Banana Tortilla Roll-up (though I must confess the whole peanut butter issue is putting a serious crimp on kids’ snacking)
Bumps on a Bagel

• Include fruits and vegetables for color, variety, crunch, taste and nutrition.
Variety of fresh fruit and variety of raisins

• Include foods with protein, such as milk, yogurt, cheese, peanut butter, tuna, poultry and meat products; they are necessary for growing children.
Cheddar Crunch: Mix ½ cup of Cheddar cheese shreds with popcorn and pretzels.
Milk and cookies: Our Growers Favorite Oatmeal Raisin Cookies

• Limit added fat and sugars as much as possible. Your after school snack doesn't have to be sweet, but if it is, you can still make it nutritious.
Caramel Apple Sundae


Three commandments of snacking for kids
1. Snacks should not take longer to make than to eat.
Salsa Roll-up: Roll Monterey Jack cheese in a whole wheat tortilla and dip in salsa.

2. Invention makes everything taste better. Even those dreaded good-for-you foods are a hit when cleverly disguised. It's one of life's snack mysteries: Putting food on a stick improves the flavor. Calling it a pizza anything is a sale.
Raisin Apple Mini-pizzas
Fresh Fruit Kabobs on straws

3. Never eat snacks with forks and knives. It's a proven fact that anything eaten with fingers tastes better.
Beyond Good Old Raisins and Peanuts

Start a new family tradition
The first day of school can mean a new outfit, fresh pencils and clean notebooks. And to mark the start of a new and special year of school beginning, celebrate with an after school treat or end of meal with a special, delicious dessert.
Applesauce Bread Pudding

Conclusion: Snacking has become a way of life for children. Nearly all children eat at least one snack per day, with many children eating two or three. After-school snacks high in sugar, fat and calories can contribute to dental cavities, obesity and spoil the child’s appetite for dinner.
• Include a wide variety of foods from the Fruit, Vegetable, Dairy and Grain Food Groups in your and your child’s snacks. Use delicious and nutritious snacks to build better nutrition and better bodies to contribute to overall nutrition well-being.

Facts & Fallacies-Foods you have scolded for eating

As seen on WB 2

Foods that you have been scolded for eating- the reality

As a registered dietitian I am continually challenged to help people separate common myths about common foods.
 Food myths are created from outdated science, old wives' tales, and misconceptions that have been around long enough that they take on the aura of truth.
 They stick around because they are so familiar. But every now and then, you need to take another look at information you believe is true and change with the times.

You know it's easier to feel good about eating "good-for-you food" when you consume Brussels spouts or made-from-scratch whole wheat bread.
 But have you ever been scolded for consuming foods that are more convenient, can help you watch your weight or provide a guilty pleasure?
 Many of these foods deserve a second chance. And new research shows added value and additional health benefits of the foods.

So let's take a look and separate fact from myth.

Milk: We are at a nutrition crossroads here, where we need to take a look at what foods have, rather than what they do not have.
 All milk, whether it is conventional or organic is the same. And both are the same in that neither contains hormones or antibiotics.
 And milk is so much more than an excellent source of calcium. Its nutrient-rich foods, containing nine essential nutrients needed for health and growth, and providing a wealth of nutrients for the calories.
 Research shows that milk consumption can help you feel more satisfied, help achieve positive weight control, and control high blood pressure.

Dried fruit: We have been told to avoid raisins, because they are so sticky, can cause cavities
 New research reveals raisins may benefit oral health because the fruit possesses several antimicrobial phytochemicals that suppress growth of some oral bacteria associated with dental cavities and gum disease.
 Oleanolic acid was one such compound showing positive response to reducing pathogenic activity. Prior, non-related studies reveal oleanolic acid also has anti-inflammatory and anti-tumor properties
 In addition, just 1/4 cup of California raisins count as a fruit serving, helping you meet the recommended 4 servings of fruit per day.

Eggs: Recommendations have changed. The American Heart Association allows up to seven eggs a week, one for each day.
 There is 30 years of evidence which shows that eating eggs daily does not have a significant impact on blood cholesterol of healthy adults.
 New research shows that eating foods rich in choline (koh-leen) and betaine (bee-tuh-een) such as eggs may help reduce the risk of inflammation associated with chronic diseases such as cardiovascular disease, bone loss, dementia and Alzheimer’s disease.
 Eggs are a nutrient dense food. They are an inexpensive source of complete protein and contain a variety of nutrients including healthy doses of vitamins A, B12, D, K, and riboflavin.

Sugar substitutes: With overweight and obesity now considered a national “epidemic” many people are working to reduce their calories.
 Sugar substitutes are a great tool to get the sweetness we all love, without the additional calories.
 All the sweeteners on the market, like aspartame, have been carefully tested for decades, and all are safe.
 Especially as we head into the calorie-heavy holiday season, the sugar substitutes can help you watch your weight, while enjoying your food.

Processed foods such as spaghetti sauce: Have you been told that it is better to raw than processed foods? In actuality, many processed foods are higher in nutrient content.
 Processing tomatoes makes the vitamin A content more absorbable.
 And for men, it increases the amount of the anti-oxidant, lycopene which research has shown to decrease risk of prostate cancer.
 Just 1/2 cup of spaghetti sauce counts as one vegetable serving, helping you meet the recommended five servings of veggies per day.

Water: Think green here as well as safety. (If enough time)
 For a long time we have been using bottled water, and contributing to the mountain of waste.
 Tap water is perfectly safe.
 In addition the water in our area has fluorine, and essential nutrition to help keep our kids teeth formation healthy.

Advice is easy to come by these days, especially when it comes to nutrition, but don't fall for “old wives tales.” Take the opportunity to enjoy the benefits of these foods.

Fruits & Veggie-More Matters!

Next Generation of 5 A Day!
Fruits & Veggies-More Matters

As seen on KMGH-TV7

Learn more at: http://www.maryleechin.com/

Do you remember the Five a Day Program? The recommendation was for Americans to consume 5 servings of fruits and vegetables each day. Now, new research shows that eating more of the plant stuff confers even better health benefits.

To more effectively meet your needs, there is a new health initiative that takes the 5 A Day Program a step further. This program builds on the momentum that 5 A Day created, taking it to the next level by encouraging you to eat more fruits and veggies at every eating occasion.

Fruits and Veggies: MORE matters
Ø The new recommendations call for none servings of fruits and vegetables each day.
Ø This translates into 2 cups of fruit/day plus 2 1/2 cups of vegetables per day.
Ø About 90 % of Americans don't eat the recommended five to nine servings of fruits and vegetables per day, according to the Centers for Disease Control and Prevention.

As a registered dietitian I know people are convinced they need to eat more fruits and vegetables, but they find the task daunting-so are skipping it.
Ø That's alarming, considering how important vegetables are to maintaining a healthy and productive lifestyle — but not surprising, given that many people would love to have barbecue sauce, French fries and ketchup classified as vegetable servings and be done with the whole affair.
Ø Eating produce help lower cholesterol, prevent diseases like cancer and heart disease, aid in digestion and help maintain satiety, so you feel full for a longer amount of time.

For March National Nutrition Month, I come armed with a sample day’s menu to illustrate how to fit in the recommended 4 ½ cups.
Ø People aren’t opposed, they just need more tasteful ideas.
Ø And today, I decided to go a bit more gourmet. I know everyone is busy, time-challenged to shop, and cook. But there is keen interest in fine dining and gourmet cooking.
Ø I have brought elegant food dishes that look complicated, but in actuality are simple to make.

Let’s start with breakfast: Fiesta Brunch Strata
Ø Filled with raisins, and spiced with pimentos, green chilies and salsa. Serve with red potatoes, and a beautiful assortment of fresh fruit, and tomato juice with celery.
Ø Already you have 3-4 servings of fruits and vegetables
Ø Raisins are an easy way to slip in extra nutrition. Low-fat, and filled with fiber, anti-oxidants, potassium and flavor, just ¼ cup equates to a fruit serving. The vitamin C content of the tomato juice helps absorption of the iron content of the eggs and raisins.

Lunch: Caramelized Onion Soup with Golden Raisin Pesto
Ø The savory soup is filled with onions and tomatoes. An elegant pesto of cilantro, pine nuts and golden raisins tops the soup.
Ø Serve with a sandwich of thinly sliced turkey. Use olive or raisin bread to add to the veggie count. And don’t wimp out with a limp piece of lettuce. Stuff your sandwich with crunchy cucumber slices, and sprouts to up the veggie count.

Snack: Try zucchini bread or carrot-raisin bran muffins. That way, it doesn't seem like you're being forced to eat a side fruit or plate of veggies.

Family social hour: Pour everybody a glass of his or her favorite juice over ice. Add some straws, cocktail umbrellas and sit together to talk about how everybody’s day went.
Ø We want the kids in on the elegance too!

Dinner: Maple-Pesto Salmon Salad with California Golden Raisins and Toasted Pine Nuts
Ø An easy way to fit more veggies in is to serve main dish salads. These can be cold, or try this hot dish made with salmon.
Ø Pile asparagus spears, hearts of palm and California raisins to towering heights and top with grilled salmon.
Ø Congratulations: you have just finished your veggies servings.

For those who just can't — or won't — make vegetables a part of their daily diet, there are always supplements that can be taken.
Be warned that many vitamin supplements are not well absorbed by the body, nor do they take the place of real food.
Trying to take separate nutrients in pill form can never compare to eating real, whole foods.
Scientific evidence shows that the protective nutrients found in vegetables work in harmony to improve health, rather than alone, as in supplements.

Recipes

Fiesta Brunch Strata
Make it; keep it in the refrigerator overnight; bake it and serve a hearty brunch entrée.

INGREDIENTS
12 slices bread, lightly buttered and cubed
3 cups finely chopped cooked chicken
1-1/2 cups California raisins
2-1/2 cups shredded Mexican blend cheese, divided
8 eggs, beaten
3 cups milk
1 can (4.5 ounces) chopped green chilies, drained
1 jar (2.5 ounces) diced pimiento, drained

PROCEDURE
Arrange half the bread cubes in bottom of 13 x 9 x 2-inch pan. Spread chicken and raisins over bread. Sprinkle with 2 cups of the cheese. Top with remaining bread cubes. In large bowl, combine eggs, milk, green chilies and pimiento; mix well. Pour over bread cubes. Sprinkle with remaining 1/2 cup cheese. Cover tightly. Refrigerate overnight.
Heat oven to 350°F. Uncover strata. Bake for 55 to 60 minutes or until knife inserted in center comes out clean. Serve with salsa, if desired.

Serves 12: Nutrition Facts (per serving) Calories 320 (23% from fat); Total Fat 8g (sat 2.5g, mono 3g, poly 1g); Cholesterol 165mg; Protein 27g; Carbohydrates 34g; Fiber 3g; Iron 3mg; Sodium 540mg; Calcium 330mg;

Caramelized Onion Soup with Golden Raisin Pesto

INGREDIENTS
Olive oil, as needed
1 large onion, thinly sliced
2 cloves garlic, chopped or sliced
4 large ripe tomatoes; cored, peeled and diced*
1 quart chicken broth
Salt and pepper, to taste
Golden Raisin Pesto
1/2 bunch cilantro
3 tablespoons lemon juice
Olive oil, as needed
1/4 cup pine nuts
1 cup California golden raisins
Salt and pepper, to taste
Cilantro leaves; for garnish
Whole California golden raisins; for garnish

PROCEDURE
In sauté pan, heat a few tablespoons of olive oil until almost smoking. Add onions and cook until caramelized, stirring constantly. Stir in garlic and tomatoes, stirring all the while; cook about 5 minutes. Then add broth; bring to a boil and let simmer for 10 minutes more. Salt and pepper to taste.
Golden Raisin Pesto
In blender or food processor, combine cilantro, lemon juice, olive oil as needed, pine nuts and raisins. Pulse until well blended and smooth. Salt and pepper to taste.

To serve, adjust seasonings in soup; divide and ladle into bowls. Garnish with dollop of pesto, fresh cilantro leaves and whole raisins.

*One can (28 ounces) whole tomatoes may be substituted

Serves 8: Nutrition Facts (per serving) Calories 130 (22% from fat); Total Fat 3.5g (sat 1g, mono 1g, poly 1g); Cholesterol 0mg; Protein 4g; Carbohydrates 23g; Fiber 3g; Iron 2mg; Sodium 70mg; Calcium 28mg


Maple-Pesto Salmon Salad with California Golden Raisins and Toasted Pine Nuts

INGREDIENTS
3 tablespoons white balsamic vinegar
1 tablespoon extra virgin olive oil
1 tablespoon good-quality maple syrup
2 teaspoons prepared basil pesto
12 to 15 thin asparagus spears, blanched or lightly steamed
1 cup California golden raisins
1 can (7.75-ounce) hearts of palm, drained and coarsely chopped
1 tablespoon chopped fresh basil
1 pound salmon steak, divided into 4 pieces
4 large red lettuce leaves
2 tablespoons toasted pine nuts (pignoli), coarsely chopped

PROCEDURE
Whisk vinegar, olive oil, maple syrup and pesto together in bottom of a large mixing bowl. Reserve 2 tablespoons. Cut asparagus spears into 1-inch pieces and add to bowl with raisins, hearts of palm and basil. Toss to coat and combine. Cover and chill for at least 1 hour.

To serve, brush salmon with reserved dressing and let stand about 30 minutes. Place one red lettuce leaf on each of 4 individual salad plates. Divide chilled salad and spoon on top. Quickly grill or broil salmon and arrange on top of salads. Sprinkle with pine nuts.
Note: Even better with additional vinaigrette on the side.

4 Servings: Nutrition Facts (per serving) Calories 410 (26% from fat); Total Fat 13g (sat 2g, mono 0g, poly 0g); Cholesterol 75mg; Protein 35g; Carbohydrates 44g; Fiber 5g; Sodium 360mg; Daily Values: Vitamin A 15%, Vitamin C 25%, Calcium 10%, Iron 25%.


Hot and Sweet Watermelon

This sweet and spicy dessert is refreshing and very healthy.

INGREDIENTS
¾ tsp. whole peppercorns or coarsely ground black pepper
1 ½ tsp. very finely chopped mint leaves
6 cups ¾-inch seedless red watermelon cubes
Fresh mint leaves

PROCEDURE
Place peppercorns on chopping block. Using the bottom of a heavy saucepan, press firmly, into a heavy downward motion and crush peppercorns into a semi-coarse texture. Combine ground peppercorns with finely chopped mint. In a large bowl, toss spice mixture gently but thoroughly with watermelon cubes. Spoon into 4 individual serving glasses or bowls. Serve chilled, garnished with a fresh mint leaf.

4 Servings: Nutrition Facts (per serving) Calories: 71; Total Fat: 0.4g; Saturated Fat: 0g; % of Calories from Fat: 5%; Protein: 1g; Carbohydrates: 18g; Cholesterol: 0mg; Dietary Fiber: 1g; Sodium: 2mg


For more information and recipes
www.calraisins.org
http://www.fruitsandveggiesmatter.gov/