But Don't Forget the Dry Shampoo

"But trust me on the [dry shampoo.]"
Rene Furterer Naturia Dry Shampoo

Who remembers the post by columnist Mary Schmich, turned song by Baz Luhrmann that started as follows:
"If I could offer you only one tip for the future, sunscreen would be it. The long term benefits of sunscreen have been proved by scientists whereas the rest of my advice has no basis more reliable than my own meandering experience…I will dispense this advice now...."
Replace "sunscreen" with "dry shampoo," but know that the words that follow are just as stated above: my experience that I hope in all of its simplicity may speak to those who want or need to hear:

Health has many different meanings, and frequently mental health, especially for new moms, takes a back seat to the physical health of our children.  How many times have you listened to the airlines lecture on putting your mask on before helping a child?  Moms need to remember that the same logic applies on the ground.
Before I had mommy-brain, I understood and acted on that sound principal, which is what I would encourage all moms to do, as anyone can develop postpartum depression (PPD).  Below are some things that I did through my pregnancy and early-mommy days to encourage my mental health, but each person must take steps to seek what will work for her: 

1.  Be open with your doctor.  Early in your pregnancy talk to your doctor about how he/she helps patients cope with PPD.  If your doctor brushes your question off, find a doctor who will listen. 
2.  Some doctors work with a counselor or psychologist, who may require a meeting with you, so get on the calendar early.  Use this time to talk about various ways that you can get help with your PPD and create a plan with which you are comfortable.  I would even go so far as to try to find a mental health professional with whom you are comfortable, as there will be times in the next eighteen years when a listening ear could be beneficial. 
3.  Talk with your significant other about the signs and symptoms of depression, as those around you may spot a problem before you.
4.  Stay in good shape throughout your pregnancy.  There are very few pregnancy symptoms that exercise cannot improve.  It helps you sleep better, improves circulation, helps control weight gain, improves your self-image, and can help with your recovery from child birth.  Pregnancy is not the time to set new fitness goals, but most women can walk, swim, bike or take yoga classes.  Also, make sure that you are getting the nutrition that your body needs, as a good diet can give you more energy and help you simply feel better.
5.  Prepare to incorporate baby into your life.  If you did not sit at home all day before you were a mom, do not force it to become your reality after, as it will probably not be a happy one.  Make purchases before baby arrives that will make baby and six tons of paraphernalia portable.  Get a carrier (see post on finding the right carrier) for easy trips to the grocery store, out for coffee to connect with a friend, lunch at your favorite cafe, or a hike.  Buy a stroller made for walking (see post on jogging strollers), as exercise causes your body to release endorphins, which trigger positive feelings in the body.  Whatever you enjoyed before becoming mom, make provisions for it to be possible after. 
5.  Once baby arrives, be patient with yourself.  You will be tired and not everything will go as planned....you can plan on it.  Be ready to accept help and change every conviction that you ever had.  If this is a hard pill to swallow, remember that sleepless nights are not permanent and with every day, you are growing into your new role.
6.  Get out of the house both with and without baby.  Use your carrier and stroller and get out into the world.  Yes, there are germs, cold, heat, and people, but most people will not bother a child in a carrier or notice one in a moving stroller, also, there are blankets and sun hats, thus no more excuses for a new mom to stay prisoner in her home.  You also have to learn to trust your child to other people, so let a grandparent or dad watch while you go to the gym, read a book, get a massage, or whatever you do to truly care for yourself.
7.  Get dressed everyday.  Your version of "dressed" may vary, but change from your pajamas into something in which you could go in public.  When a shower is not possible, use dry shampoo so that when you look in the mirror, you look together and like the person that you have always known, as there is something comforting about that familiar image. 

If you start to feel routinely over-whelmed, isolated, down, or just not as you think you should, do not assume that it is a part of your new role; err on the side of happiness and make strides to get help, as the longer you wait, the longer the journey back.  This is not the time to be super-woman; it is the time to prove that you have the knowledge and self-assuredness to be able to say "I need help," and the strength to follow-through.

But trust me on the dry shampoo......

Simple Salmon Recipe

Salmon is on sale today at Whole Foods for $8.99/pound.  Salmon is a great source of Calcium and Omega-3.  It is also a pretty color and has a not-so-fishy taste that most kids genuinely like.  As many people are not comfortable with cooking fish, below is our favorite recipe that could not be any simpler!



The squares are from the butter.  This
piece of fish was 11 inches long and
1 inch thick, and the butter squares
were only about 1/8 of an inch thick.

 Dill Crusted Salmon

Brine the fish for 1-2 hours.  Pre-heat oven to 400.  Line baking sheet with foil for easy clean-up and place fish on foil.  Form thin crust on top side of fish with dill, Kosher salt, and black pepper, though how much of each depends upon the size of the cut of fish.  I would use the pepper more sparingly than the other two.  Place 1-2 small pats of butter on top of the fish and the juice of half of a lemon. 
Bake until salmon is cooked to your liking.  Our family likes the inside of our salmon still very pink and moist, but experiment until you find what you like!  Squeeze more lemon juice over the fish. Allow it to rest for a moment before serving. 

If you are not ready for raw salmon, try the Salmon Salad recipe with a can of salmon, which can also be flaked over the couscous recipe.

Making Calci[Y]UM

Add extra milk to morning cereal,
as the secret is that milk
tastes better in a bowl!

An estimated one-third to half of all children are not getting a sufficient amount of calcium in their diet, which can lead to health problems in the short and long term, as calcium is vital for developing strong bones, which have to last a lifetime.  But if your child isn't eager to turn up the milk carton, what is a parent to do?

First, start early in the day, as breakfast offers the perennial favorite of cereal and milk.  Many cereals are "vitamin fortified," which means that manufacturers have added additional vitamins to the cereals that do not naturally occur in the ingredients.  Some of these vitamins are water-soluble or simply sprayed on, so when milk is added, some of the vitamins are washed off of the cereal, thus it become vital to drink the milk in the bottom of the bowl.
The trick for parents is in recognizing that milk in the bowl is better than milk in a glass.  Whether this is because it has the flavor of the cereal, a different color or temperature, or just that it is in a bowl, the reasons are as varied as the kinds of cereals, and if this is the logic of your household, do not question it, just (ah, you know it is coming!) milk it!  In our house, it means that my son's cereal has 2-3x the amount of milk it needs, which he then gets to drink with a straw, and will until the bowl is day.

No child can resist squeezable
frozen yogurt!

There are many other sources of calcium, but a favorite of children is yogurt.  Most children will readily consume yogurt in most any form, as it is fruity and sweet, but if your child is less than enthusiastic about the fruit-at-the-bottom cup that you present, try other forms.  At any given time, my son has three options for yogurt: drinkable, "cold," and "ola," which translate to Stonyfield's drinkable bottles of yogurt, Squeezers that can be frozen, or yogurt cups, to which we add granola.  Three options to one healthy food in a house with a child means that they get to make a choice that will always please mom and dad, as one cup of yogurt contains about 35% of the RDA of calcium, which is 5% more than the same serving of milk. 
The drawback of yogurt over milk is that it has more calories and sugar, even if the yogurt is low-fat (1% milk contains about 110 calories per cup vs. a cup of low-fat yogurt that contains about 170).  If you child is active, a few extra calories may not be of concern, but if your child is more sedentary, you will need to be cognizant of these calories and compensate for them elsewhere.  For a great lunch or breakfast option that mixes yogurt, milk , granola and fresh fruit for a calcium-packed meal, please visit "Bowl of Berries Lunch."
Cheese is another good source of calcium that most children like and it can be added to most any meal.  Make an omelet filled with veggies and cheese for breakfast, a grilled cheese with avocado and tomato for lunch, and pasta with fresh parm for dinner, or just offer a slice of cheddar for a snack.  Much like yogurt, cheese does have a drawback in its sodium, calorie and fat content, but as one ounce of cheese can meet up to one-third of your calcium needs for the day, cheese is about making informed choices.  For more information on making healthy cheese choices, visit "The Truth About Cheese and Health."

Salmon is a non-dairy source of
calcium and a flavorful fish that
many children enjoy.

For people who cannot consume milk, other calcium rich options include salmon (preferably Wild Alaskan) and whole wheat, such as found in bread, and can be combined in our Salmon Salad Sandwich.  Many beans and greens are also a great source, as are shrimp. 
Calcium is no longer limited to the glass of milk.  For many kids, it is now in a box and tastes like strawberry or chocolate, but if even adding an enticing flavor will not make milk the snack of choice in your house, get creative, as some calcium-rich food is sure to please.

Simple and Active Summer Fun

My mom only had to limit my TV before I ran out the door, but today, if TV is limited, there is the Internet, and if told to get exercise, children elect virtual exercise through the family Wii.  These indoor inventions make raising kids much easier, as parents always know where kids are, as five hours later, they are right where they were left.
Yes, this lifestyle eliminates the worry of sunburn, heat exhaustion, and West Nile, but the risk of these generally less-than-deadly ailments is far out-weighted by the rewards.  So what are some great, inexpensive items to get kids moving and imagining:
 

Learning Resources 12-Inch Inflatable Globe
Get an inflatable globe for a beach ball
for fun and education for older kids.


1.  For younger kids, pick up the classic beach ball.  Just $.99 at Target, they are great for eye-hand and foot coordination, as they are large and easy to contact.  Better yet, there are no tears, as no matter how hard it is thrown, a beach ball can do little damage.  Older children like them too, as they test how high they can kick and hit the ball. 
2.  The classic baby pool.  Available for less than $10, we avoided the inflatable pool and for $8 bought a hard-plastic pool that has been with us for three years, as it is indestructible.  It is also great to fill with leave in the fall for another couple of hours of messy fun.

3.  Fore-go the expensive made-for-kid sprinklers, as mom and dad's is far more fun.  The giant inflatable, spouting beach balls, alligators, etc. stay in one place and spray water consistently in one direction, where as the oscillating or pulsating sprinklers are constantly moving for great fun jumping over, through, or running away from them, all of which translated into expended energy!
 

Crayola Outdoor Giant Sidewalk Chalk 5ct
The larger chalk is easier to clean up and
keep up with.

4.  Side-walk chalk.  Get your artist and athlete to share space, as kids can draw anything from their surroundings to hopscotch to a game of their own creation.  

5.  Need another "can't get hurt" toy?  Buy a soft, light weight "flying disk" which even young children will enjoy throwing to someone, up in the air, or simply seeing how far they can throw it.  Need a way to cool off, Target has flying discs made of the same material as the small, soft pool balls, so water flies everywhere when the Frisbee is thrown.

6.  Want a toy that kids will enjoy watching mom and dad enjoy as much as playing with it themselves?  Get a hula-hoop (or two or three).  Older kids will love competitions to see who can keep it around their waist, leg or arm the longest, or seeing if they can run through the rolling hula-hoop, but young kids will love to roll it or chase it as it rolls or bounces.  They can also be used like a jump-rope, game of horse-shoe, or any other thing you kids can dream up.  Look for a hula-hoop that has some weight to it and is not covered in a tape or film, as it will tear in one use.


Funrise Gazillion Bubble 64 oz. Solution
If you have to order bubbles, get
a bottle large enough to last.

7.  Bubbles are a dying art, but nothing is more fun (or relaxing for parents).  Target took them off their aisles this summer, as "it was no longer in demand," so this mom had to do what she never thought conceivable; she ordered a bottle of bubbles.  The bubble guns and other toys do not ask kids to figure out how many ways they can blow bubbles or discover how the wind blows, more or less encourage them to catch bubbles or see how high one can drift without popping.

8.  Got wheels?  No child should ever be without something to ride, be it a bike, trike, or ride-on.  It does not need lights or music and if it is motorized, you have diminished the experience; all kids need are wheels, toughness, and safety (for mom and dad).


Dinosaur 7" Playground Ball
Up the learning value with balls
covered in everything from animals
to the solar system and beyond.

 9.  No house is complete without a "kickball."  They are fun at any age and can be used for a neighborhood game of kickball or use your side-walk chalk to draw four-square boxes.  For younger kids, bouncing, kicking or simply rolling one down the hill is great sport.

10.  Nothing....or everything.  Sometimes the most fun starts with a stick; after it rains, poke a branch to make it rain again, for the kid who likes dirt, it is a great shovel or worm-finder.  Who needs a toy when you have boots, as you have nothing but adventures in boots, whether puddle stomping or a march around the neighborhood.  A towel is a cape, a paper bag a treasure holder, pine straw is great for making a nest, bushes are perfect for a game of chase and trees were designed for hide and go seek....so get up, get out and go find the adventures that await!

treat: n. an event or item that is out of the ordinary and gives great pleasure.

Same serving size, same calories
as traditional Oreos, but are you eating
enough to justify paying 2x for some
organic ingredients (I hope not).

A nameless blogger raved about the fact that food giants, such as Nabisco/Kraft, are recognizing the value of organic foods and making foods, such as Oreos, from organic ingredients for twice the price and half the taste.  With all due respect, is she nuts?  If I am eating an Oreo, it better taste every bit like a fat-laden, bad-for-me piece of heaven that makes me stop what I am doing to relish my moment of cookie and make gluttonous noises that border on the obscene.

So on a healthy lifestyle blog, are healthy changes by food manufacturers really being disparaged?  Yes, and here is the logic.  Oreos will never be good for you, but if eaten on occasion, according to their serving size and as a part of a healthy diet, they are not going to cause your waist-line to expand or clog your arteries.  But with a pack of Oreos in your pantry large enough to feed a starving nation, who eats Oreos according to their serving size?  

With 12 cookies per package,
this is a great way for a family of
four to each get a treat
without over-indulging. 

Much like the '90's Snackwell Cookie craze that packed on a thousand inches to the consuming public's collective mid-section with the words "fat free," people equate "organic" with "healthy" and eat their weight in cookies out of  the misconception that with one word, Oreos now sit on My Plate with the whole grains and vegetables.  In both scenarios, the problem is not the nutrition of the cookie but the portion size.  

The modern-day Oreo was developed in 1952.  Yet the Oreo and every other cookie did not become the target of health crazes until the 1990's, which is approximately when portions sizes started to balloon....as did the number of obese people in this nation.  Thus it does not appear that the cookie is the problem but the consumer.  So how do you get your fix of Oreos or any other food that beckon to you in voice that cannot be denied?

The answer is not to reduce just your portion size, as the one-pound bag in the pantry will keep calling until they are gone.  Instead, reduce the size of the entire package, and buy only what you or your family should eat in one serving to satisfy your craving, and then enjoy every bite of that chocolate sandwich treat without an ounce of guilt because you cannot over-indulge when you only have one serving*, and one serving even every month will not contain enough of any ingredient to merit it needing to be organic or even remotely healthy.

One person, 4 cookies, 160 calories

*Ah, the fine print!  This does mean that those three Oreos are literally a “treat,” as defined by dictionary.com, as even one serving of Oreos everyday will quickly add up, especially if it is a part of an unhealthy diet.   

"Right Now"

Scene: The car.

Time: Noon

Players: My son and me.

Me: "What do you want for lunch?"

Son: "I want lunch right now."

Me: "We are driving home now, but what do you want to eat?"

Son: "I want to eat right now."

Me: "I understand that you want to eat right now, but can you tell mommy whether you would like a sandwich or granola?"

Son: "Right now."

Children want everything immediately, and the younger they are the less patience they have for anything beyond "right now."  Save the lecture on "it is our job to teach them patience and delayed gratification," because any honest parent will tell you that you reach a point where you just want to cure that immediate "right now" to preserve your sanity [and move on to a new "right now"].

This dynamic is part of the reason why so often fast food is chosen over a healthy alternative.  The hamburger and fries are by the road "right now" where as the healthy alternative is perceived as being miles and labored hours from now.  Adding to that perception was an email that I received today from a top parenting source entitled "The Drive-thru Kitchen."  Unfortunately, any car would run out of gas waiting on those sandwiches, thus doing nothing to provide parents with a realistic alternative to fast food. 

I will not deny that the sandwiches looked delicious, but a sandwich implies lunch, and lunch is the middle of my day, when I do not have the time nor inclination to grill vegetables, more or less blacken chicken.  So what can real parents send or and prepare "right now?"

One great alternative is a healthy twist on a classic and favorite of the children and parents of this household, as it is bursting with flavors and a great variety of good-for-you-foods, some that children would not necessarily seek out, but are a great source of Omega-3, which is often lacking from children's diets:

Quick Salmon Salad

(makes 3 sandwiches at 380 calories per sandwich):

1 8oz can of wild Alaskan salmon (drained)

1/2c diced cucumber

3/4c diced Vidalia onion

1/2c diced red pepper

1/2c diced grapes

1/3c yellow mustard

3-4oz low fat or fat free cream cheese

1t cumin

Dice all of your vegetables, adding more or less according to taste.  Mix all ingredients together.  Add salt and pepper to taste.  If you like it hot, add a fresh, diced cayenne pepper. 

Serve on wheat bread with slices of tomato.

This sandwich offers 28g of protein and is a great source of manganese, of which it is estimated that 37% of Americans do not get their RDA.  More important to this conversation, this combo is great today, and even better tomorrow, so double the recipe and save half for tomorrow's "right now" lunch, when you want an amazing lunch option that actually is faster than the drive-thru. 

Making Baby Food (the real story)

I am admittedly frugal and possibly cheap, but it was important to me to give my son organic foods. Unfortunately, if you have shopped organic foods recently, you know that frugal and organic are not found on the same aisle....and certainly not in the same jar of baby food (Jack's Harvest: $9.07 for six cubes and that is buying bulk online!). I thus decided to make my own baby food, as some people estimate that it can save hundreds of dollars that you would be paying for your child to eat jarred baby food.


Black & Decker 1.5c Chopper:
It may not be sweet pea green but at
10% of the cost and just as effective,
does it matter?

As with everything else in life, my first step in baby food making was research, which led me to Beaba, as I dream in expensive kitchen gadgets that I will never own. Knowing that various methods of cooking keep more nutrients intact than others, I liked that the food was steamed in its own juice, but it also blends and defrosts, eliminating the need for additional messes.

As it costs, $149, I smartly decided to give making baby food a trial

period before making any investments; a lesson that I learned the hard way with cloth diapers! Thus, I pulled out our one-cup chopper by Black and Decker. It took up no space on the counter and I could feed my son directly from the mixing bowl, which was also easy to clean and dishwasher-safe. I also discovered that I could use this new contraption called the microwave to defrost items with very little mess. I never bought the Beaba.
Some reviewers complain about bloggers who, much like I am now, advise against this costly item, or others like it, as I am a brand-specific-basher, because we must be advanced chefs with huge kitchens, tons of gadgets and a wealth of time that the average mom simply would not possess. To debunk this notion, I will walk you through making baby food step by step:

1. Prep your food. For example, making baby applesauce would entail peeling the apples and slicing them.
2. Preheat oven to 400. Line casserole dish with foil for easy clean-up. Place apple slices in dish, sprinkle with cinnamon, and add some water.
3. Bake. Set timer. Walk away. (Breaking a sweat yet?)
4. Remove from oven and spoon in to large food processor. Blend to desired consistency.
5. Pour into ice cube tray and stick it into the freezer.
6. Once frozen, remove from tray and dump into bag labeled with the date and food name.
Depending upon how many apples you used, you should have enough for 2-3 weeks of meals. So far, the most time consuming element has been peeling and cutting, which with an apple corer, is further reduced, but the same prep would go into cooking with a baby food maker. As for clean-up, because you lined your dish, it should have involved nothing more than throwing out foil and sticking your food processor in the dishwasher. Most importantly, you were still able to cook the food in its own juices, but because it was baked, it has a more savory taste.
To finish with the demo, let's advance to meal prep:
Tonight, you are serving chicken, pumpkin, and applesauce. You grab your three cubes (or more), put them on a salad plate (BPA free) and pop them in the microwave until softened. Mix and serve from the same plate.
If your chicken is a part of your dinner and thus needs to be pureed, simply melt the cubes or pumpkin and apple, add it to the chicken in the handy chopper and puree. Serve from the handy chopper's bowl, which you could not comfortably do from the Beaba.

As you can see from above, there was no mystery, special knowledge or professional kitchen. In the end, the most I considered was a new mini-processor/chopper, but found conflicting reviews, as consumers had issues with how finely pieces and thoroughly a batch were chopped; both of which are important with baby food and should be considered when choosing a chopper. I was also scared off by even occasional users having issues with the motor, as I use my mini two to three times per day and chop some pesky items that require the motor to run for a bit (my husband tried to get me to "pulse" but he finally gave up).
Ultimately, I have not bought anything, though I sleep well since finding that Black and Decker still makes a 1.5 cup chopper, which I can get from Amazon with no tax or shipping for $14.99, which, ironically, is 10% of the cost of a Beaba. Math also tells me that by investing an additional $5.92 over the six cubes of Jack's Harvest, I can feed my son through all of his pureed meals, instead of just two!
The underlying lesson is that marketers and manufacturers prey on our parental guilt. Want proof? Beaba Babycook and baby food freezer tray (x2 for larger batches....sorry! with only a 2.5 cup capacity on the Beaba vs your 8+ cup food processor, you cannot make large batches, so you will be prepping food more often) together come to $197.85, while the handy chopper and a set of polypropylene ice cube trays with lids come to $28.41. Even if you have to buy a food processor, an investment that will stay with you for years, spend $131.04 on a Cuisinart brushed steel 9-cup processor that has an average rating of 4.5 stars after 114 reviews on Amazon, vs the average 3.5 stars of the Beaba Babycook, and you are still $38.40 ahead for not buying into parent guilt.

Related posts from Healthy.Happy.Simple.:

Introducing solids to your infant: a month-by-month guide

Our guide to selecting the right high chair

Finding the best stroller to fit your lifestyle

New Tool: Shopping List

Shopping Healthy made Simple: a shopping list with "Must Buy Organic" and "Clean" items, plus reminders of additional items to keep on-hand all in a printer-friendly format (don't forget to reuse and recycle!).

Food Labels Explained

The US Food and Drug Administration (FDA) oversees the labeling requirements of food sold in the United States.  Labels are standardized so that consumers can easily pick out pertinent information, but many consumers do not know what they are looking for or at. 

Labels warn of the bad and highlight the good, but they can be misleading, as the suggested serving size is frequently not the consumer’s intended serving size.  Serving sizes have drastically changed over the years with the average muffin having doubled since the 1950’s, where the average hamburger has more than tripled.  Thus, the ability to determine what you are actually consuming has become imperative.  

The caloric needs for young children will change substantially throughout the first year, as they experience rapid growth.  Infants and children do not need a restrictive diet unless under the care of a doctor, and should be fed when hungry, though this does not mean that food should be constantly available.  Young children have not yet learned to eat for reasons other than hunger, so unlike the teenager on the couch eating out of boredom, if an infant wants food his or her body is legitimately seeking nutrients and should be taught to recognize and respect hunger cues. 

Adults should know their approximate caloric needs, which will vary based upon factors such as lifestyle, age, and gender, but the nutritional information on food packaging is based upon a 2000 to 2500 calorie diet.  Conveniently, the FDA gives a “cheat sheet” to help in selecting food; it is the “Percent Daily Values” (DV) footnote found at the bottom of the label.  This label does not change from food to food and is there purely for reference.

To gain the most from the following, I recommend that you grab your favorite box of cereal and follow down the label:

When reading a label, start at the top with the serving size and how many servings there are per container.  In the age of the obesity epidemic, these numbers are the most important on the label, as they are the key to determining the truth about a food; they are like the legend on a map.  For example, the manufacturer’s portion size is 1 cup, but there are two servings in the container, and most people will eat all of what is placed in front of them, so you will need to multiply all numbers on the label by two. 

Next, read how many calories per serving and how many of those calories come from fat.  A calorie is a unit of energy, which we use to fuel our bodies.  In terms of weight alone, the source, whether fat, protein or carbohydrate, does not matter, as 3500 calories equals one pound, but nutritionally, the number of calories from fat should stay between 25-30% of the total daily calories consumed, while the remaining calories should come from a healthier source. 

Next comes the numbers to watch, as they are the items that are too abundant in the American diet.  For infants in particular, watch the sodium and sugar, but everyone needs to limit their consumption of all of these items.  Saturated and Trans fats are both associated with raising bad cholesterol levels, which may lead to heart disease.  In fact, the FDA recommends that only 1% of daily calories come from trans fats, which translates in a 2000 calorie diet to two calories. 

When looking at a label, focus your attention on the percentage of the daily value that items represent and as learned above, pay less attention to the number printed and more to how that number will transform based upon your intended portion amount. 

TIP: When looking at percentage of daily value, 5% is generally considered low while 20%+ is high.  In our example, the sodium for a full container of the above food would represent almost 40% of the recommended sodium in a day, which is high.

The second group of numbers is the ones that are often lacking in the American diet and those that can actually improve health.  Your growing child needs a diet rich in calcium, iron, and Vitamins A, C, and D, and the right diet will provide all of these nutrients without the need for a supplement.  To see how much of a given vitamin, etc. that a food contains, look at the “% Daily Value” column.  Remember, to multiply that number, or in the case of children, possibly divide, according to actual serving size. 

Remember that Daily Value percentages are based upon a 2000 calorie diet and suggested intake for an adult; the needs for a child are different and may even be higher than that of an adult in the case of iron, so consult your pediatrician for guidelines of suggested daily servings for a given age.

Related posts from Healthy. Happy. Simple.:
Simplifying the USDA nutrition guidelines.

Simple and healthy after-school snacks. 

Explore our recipes for meals that make nutritious delicious.

Summer in a Bowl

Our refrigerator is filled with fresh summer produce.  As okra is in season, I buy a bag of it every week, but my son is not a fan.  Thus I wanted to create a meal that would combine okra with his favorite vegetables in a way that he could not resist.

In "Troubleshooting" I talk about various ways to make foods more enticing to children, and one of my favorites for new eaters and finicky toddlers is to create what they call in Goodnight Moon, a "bowl full of mush."  As a Southerner, that mush is occasionally grits, which are nothing more than coarsely ground corn.  Most people think of them as a breakfast food, but those people have never experienced shrimp and grits with a fine white wine, but I digress.  Grits, though less nutritious than other "cereals," as both the germ and bran have been removed, do a great job of absorbing the flavor of items cooked with them, but for the purpose of children, they can create a smoother texture than other "mush" options like oatmeal.

Thus armed with grits, fresh okra, corn, tomatoes, bell pepper, and garlic, I set out to cook a meal that would be healthy and bursting with summer flavors:

Summer in a Bowl

Shuck four ears of corn (or one per person) and cut off the kernels.  Spread them evenly on a baking sheet with a light sprinkle of salt, pepper, and cayenne, if you like a kick.  Bake for 10 minutes at 400.

Wash okra and steam them until tender.  Once skin is moist, sprinkle with pepper and salt.

Dice half of a bell pepper and five sizable cloves of garlic and sauté them in 2T of EVOO.  After three to five minutes, add milk for the grits per instructions on package.  Add grits and start to stir.  Add more liquid as needed.  Once the mixture is bubbling gently, add the baked corn and low-fat shredded cheese to taste, reduce heat, and continue to stir for about five minutes.

Dice tomatoes and place them over the grits.  For children, dice the okra and mix it into the grits, but for adults, I like to leave it on the side as a finger food.

The only part of this meal that involves any attention is stirring the grits, which is a small investment in a meal that bursts with sweet bites of corn and pepper, is packed with Vitamins A, C, and K, and at only 548 calories for an entire meal, is a light way to enjoy a flavorful summer meal.

Bowl of Berries Lunch

Blueberries: The US Department of Agriculture ranked blueberries as the No. 1 fruit with anti-oxidant benefits, over 40 other fruits.  Blueberries fight off everything from a urinary tract infections to cancer, and contain anthocyanin,  which has mild antibiotic properties that are effective against intestinal bacteria that can cause diarrhea. 

Strawberries: One cup of strawberries contains over 100mg of Viatmin C, almost as much as a cup of orange juice, but with only 49 calories vs 110 for orange juice.  Vitamin C is vital, especially in the summer, as it provides natural sun protection. 

Blackberries: Blueberries are rich proanthocyanidins, an anti-oxidant that may prevent certain cancers and heart disease.  Because of their structure, they are also high in dietary fiber, which though important for digestive health, diets rich in fiber are associated with a reduced risk of breast and ovarian cancers and lower cholesterol.

Raspberries: Raspberries are a great source of dietary fiber with one cup delivering 32% RDV. They have a high concentration of iron, vitamins B and C, a natural anti-oxidant that helps reduce inflammation, but they also contain lutein, which is important for healthy eyes.

All of these berries in a bowl would make a great snack, but to make a quick, cool, and filling lunch, add any combination of the above over your favorite granola (3/4c), which will provide a good source of protein, low fat vanilla yogurt (3/4c) and low fat milk (1/2c), which will reduce the amount of yogurt needed, as though both are a good source of calcium, milk has fewer calories. 

One serving, which is a full meal, has approximately 417 calories, provides 29% of your daily dietary fiber, 53% of your calcium, and 43% of your Vitamin C.  Need it on the go?  Mix the yogurt, milk and berries in the morning (I actually prefer to mix mine ahead of time, as the yogurt gets infused with the flavors of the berries) and put your granola in separate container to preserve it crunch.

This is also my son's favorite lunch, but to make it a little more kid friendly, I exchange granola for his organic O's, which still provide a crunch, but are easier to chew and contain fewer calories.  I also do not add milk to his bowl, for although it reduces the dose of calcium, it makes it easier for him to get a bite that mixes all items together "like a big boy," which makes lunch mentally healthier for all!