A Healthy Approach to Valentine's GIfts

I hate Valentine's Day, but I think that my hatred stems from never having a Valentine in high school, which my mom made worse and better by sending me flowers.  Though still waiting to emerge from my awkward phase (here is to hope!), I have come to peace with this pink, lacy and caloric filled holiday by letting go of society's definition of romance, and celebrating my own brand of love, which means that even though I do have a Valentine, my dad is the only one sending me flowers.

So if you are like me and question if Victoria revealing her Secret in mid-February might get a little chilly, or if aged candy does not appeal 364 days out of the year, why should it be a turn-on on the 365th day, here are a few gift ideas for the sweetie who cannot stomach the traditional sweets of Valentine's (and, yes, there are gift ideas for those having thier first V-day together and those who have lost count!):

Who needs a red velvet candy box
when you have luscious red fruit?

For the foodie
Short-term: ask her to reserve the day.  In the morning, take her to Whole Food and treat her to coffee, fruit, and a muffin, while, together, you pile your basket with healthy and romantic foods for a picnic.  Fresh raspberries, strawberries (impress with your knowledge of what to buy organic and what is "clean"), blueberries, yogurt, sushi, apples, sandwiches, pasta salad, can all ride in your backpack as you hike to a lovely spot to enjoy your lunch....and each other. 

Long-term: beyond the short-term commitment of a romantic dinner?  Buy a series of cooking classes for you to take together.  My preference would be a class on preparing healthy fare, but, realistically, developing a love of cooking can keep you out of restaurants and in control of your diet, so learn about what you love.  Either way, you give the gift of your time and the development of a mutual interest.  What could be sweeter?

For the active lot
Short-term: whether you met in a running group or on the mountain bike trails, spend the day doing what you love together, regardless of ability levels. If you want to give your honey something that he can open, put a new pair of cycling socks or running shorts in a candy box for him to open on V-day, with a little note about your up-coming adventure together.

Long term: show your commitment by giving her a new toy for an activity that you do together.  And if the new kayak doesn't break you or she just got a new bike for Christmas, surprise her with a trip to a place that she has always wanted to try her skills.  Think that this will break the bank?  Evaluate whether you will go on a vacation or long weekend this year, and if your answer is "yes," why not give it to your sweetheart as the gift that it is?  Any way you do it, invest in your Valentine and enjoy your adventure together.

Building health (together)
Short-term: three sessions together with a personal trainer will get you moving without committing to a life-style change, and it will give you something fun to do together on Saturday mornings and text complaints about come Monday.
An alternative, ladies, is to purchase a belly dancing class for yourself.  It will be a consistent and fun workout that will shake-up your routine, and your sweetie will get to enjoy a healthier you, but a recital to show off your new skills would probably also be appreciated.   

Long-term: has your relationship been filled with the phrase, "this year, I am going to _____?"  Well, this year, it is going to happen, because you are going to do it together.  Whether running a 5k, walking a 2- day or learning to kayak, show your sweetheart not just that you love them but you support and believe in them.  For example, if running or walking is her goal, then make a date to get fitted for new shoes together and slip the entry confirmation for her dream race into her new shoe box.  Whatever the goal, convey that you will get there together.

Sometimes it is fun to give more
flowers than she can hold in her hand.
Try a day exploring your local
botanical gardens.

For the family
If you want to celebrate with your kids, then you need more flowers for mom than any bouquet can contain, so consider an entire garden.  A day exploring a local botanical garden or park, complete with a picnic is a great, active celebration for the entire family. 

Think about it this way: generic candy and cards convey the sentiment of a stranger, but your time and energy combined with healthy foods and heart-pounding activity send the message that you cherish your beloved so much that you want to live a long and happy life together.  Now that is love.

Beans for Snack?

These are not your grandmother's green beans; there is no fat back or ham and where grandma cooked her beans all day until they fell apart, these beans cook in minutes, and will disappear just as quickly.

I am not referring to the typical American green bean; these are long, thin bean that some call "snap" or "squeaky" bean, referring to the noise they make in your mouth.  These beans are entirely edible with a tender, slightly sweet pod and, as most are now bred to be string-less, there is little to no work in their preparation. 

Snap beans are generally in season in spring and early summer, but, as there are beautiful selections in stores right now, and a sample of summer tastes so good in the middle February, I had to share this simple recipe.  Regardless of when or where they were grown, you want to look for fresh beans with firm pods, which should snap when broken.  If the skin is wrinkled, the pod limp or withered, or there are signs of freezer burn, try again later, as these beans should look so healthy that they beckon to you from across the store with a green you cannot resist.

Beans are best cooked fresh, so take them home and cook them immediately, and as this recipe is so quick and simple, you can cook them while you put away your other groceries:

Simple Snap Beans

Wash beans and steam just until tender but not long enough to become limp or lose their brilliant green.

Place warm beans in flat container or freezer bag with a small amount of Good Season's Italian dressing, prepared with 1/3 of the call-for amount of vegetable oil and extra vinegar (to taste).  How much dressing will depend upon how many beans you prepared, but they are should not swim in the dressing; it should merely lightly coat them.  Place in refrigerator.

Toss the beans in the container or bag whenever you open the refrigerator to redistribute dressing, and allow to sit as long as possible.  Serve over a salad, as a cold side-dish, or, if you are like my three-year-old, grab the container, sit in the floor, and use your fingers to eat them as a delicious snack. 

Snap beans are filling, due to their fiber content, and a great source of calcium, folate, iron, and protein, all of which are great for growing bodies, which means that they make a nutritious snack that will keep kids full and playing while adding a great vegetable to their diet that they thoroughly enjoyed eating.

Rethinking "Fast Food"

"Fast food" generally means food served from a window by a person wearing a polyester uniform, who asks "do you want fries with that" and most people end up in the drive-thru line because they do not think that they have the time to make something at home.   A great goal is to change your definition of "fast food" to merely food that is available quickly, and here are some ways and recipes to get you on your way:

"I don't have time to cook:" If it is time that is the issue, develop a few go-to quick meals that do not require a great deal of work to prepare or time to cook.  Some of my favorites are in the posts 15 Minute Healthy Dinners  and Two Minute Meal.  So what makes them quick and easy?
1.  They are made from ingredients that have a long shelf-life, so stock up when you see a sale, and always have them on hand. 
2.  You can use frozen vegetables instead of fresh, though I would not elect frozen spinach due to the water content, so that you know to routinely buy them at the grocer and do not have to worry about their quickly going bad. 
3.  The greatest time saver, flavor booster, and nutrition kick with any meal is that you can take five minutes on the weekend to dice onion, garlic, and pepper to use for the work-week. 
4.  Finally, for an added boost of omega-3, consider a can of wild, Alaskan Salmon, which has a great shelf-life and only the prep-time that it takes to open a can!

Other great options for when you simply do not have time:
Veggie grilled cheese: In a large pan melt 1/4T butter and add four slices of whole wheat bread (makes two sandwiches).  Add a light sprinkle of low-fat cheese, a sprinkle of oregano, shred some fresh spinach, and add another sprinkle of your cheese to hold the spinach in place.  Allow everything to melt and then add slices of tomato.  Close the sandwiches and allow them to sit for another minute.  Once cooked, open to add some fresh avocado, sliced tomato, bell pepper, and onion.  Five minutes for dinner, but if you need it fast, make the entire thing in the microwave.

Veggie Quesadilla: Grab a whole wheat shell and sprinkle with low-fat cheese.  Add thinly sliced onion, pepper, spinach, tomato, mushrooms, black beans (if from a can, wash well before serving), tomato, avocado, and salsa.  Fold and let all part cook together in the shell on the stove or oven.  Want to save more time and guarantee that it will be eaten?  Let your kids build their own! 

With protein and fiber from the beans,
the Red Beans and Rice is a great
option, but my personal favorite is
Jambalaya. 
Watch for both on sale for as little
as $1 per box.

"I have other things to do besides cook:" We all do, which is why when you are at home, but cannot watch the pot, reach for something that takes no time to prepare, even if it takes time to cook.  This is where our family staple comes in: Zatarain's.  Using the same pre-chopped veggies from above, saute them with a bunch of mushrooms in a medium pot, but as this is going to be your entire meal, load up on your favorite veggies for both nutrition and taste.  Once they are slightly soft, add your water, and follow the directions on the box.  Most Zatarain's items require about thirty minutes to cook, but you do not have to watch the pot.  Garnish with low-fat cheese and fresh tomato for a great meal that is light on labor.  I love to pair this with baked asparagus for a simple veggie dish, as it also takes no time to prepare but a few minutes to cook.

Finally, my favorite trick, which can turn most anything into flavorful fast food is to smoke, grill, or bake extra boneless, skinless chicken breasts over the weekend to later add to the top of these quick and simple dinners, or toss over a salad loaded with veggies.  Regardless of the meal served under it, the lean chicken with slow-cooked taste adds great protein and gives it that June-Cleaver-I-worked-all-day-on-my-family's-dinner flavor, even though all you did was pour it out of its baggie.

Healthy Super Bowl Party Ideas

They may be tossing the pigskin on the screen but that is no reason to eat like a pig, but with some estimates placing the average number of calories consumed per person while watching the game at over 2,700 (and, yes, that does include the average 6 beers at 150 calories a piece or approximately 900 calories), that is exactly what most Americans are doing.  

2,700 calories is more than most adults should consume in a day, so it may seem impossible to eat that much over just a few hours, but the issue is not just how much is consumed but what.  Below are some ways to serve the foods that people want in a way that not only reduces the number of calories but actually delivers some nutrition without having people boycott your bash next year.

Everyone looks for finger foods at a Super Bowl party, with the most popular being chips and dip.  Most jarred salsas are made of tomatoes, peppers and onions, so they are not loaded in calories, but their delivery system, the chip is, with Fritos' Scoops at 160 calories for 10 chips or 10 tortilla chips at 146 calories. 

Help your guests limit their chips and beyond by making your own salsa and loading it with beans (Try our Black Bean Salsa recipe.).  Beans are a great source of protein and fiber, which means that they fill you up and keep you full, so start your guests with salsa, paired with a healthier chip, such as a variety of Terra Chips (some varieties boast a full serving of vegetables in every ounce, no trans fats, and approximately 16 chips at only 140 calories, not to mention with all of their colors they look great on the buffet!) or Beanitoes, which are chips made from beans (don't knock it 'til you try it-my favorite are the Chipotle BBQ, which have a great crunch and kick) or find another to suit your style from Cooking Light's list of Top 10 Healthy Chips.

The only other dip that you need is guacamole, which is too easy to make to even consider buying in a store (see our recipe).  Avocadoes are full of fat, which makes them filling, but as they are a fruit it is a plant-based fat or good fat, so offer a large bowl of guacamole, and beside it, a selection of familiar and favorite veggies (remember, you already have chips with the salsa, so a guest has chips if desired, but if you offer familiar veggies for dips, many people will readily grab them.); I always like carrot sticks, but many people prefer bell pepper strips or cherry tomatoes.

You are now well on your way to filling your guests, but now you must make a critical decision.  Do you stay with finger foods or elect an entree?  If you elect to go with finger foods, some ideas are to throw out the pigs in a blanket and offer some of the following:

Sautéed mushrooms: roll clean mushrooms in flour and toss them in a pan with 2-3 tablespoons of olive oil.  Sprinkle with salt and pepper and cook until mushrooms are juicy.

Chicken strips: soak boneless, skinless breasts in brine for a few hours and then grill, basting with olive oil, lemon, cayenne, and oregano mixture or smoke with a honey glaze.

Potato Bites: cut a potato into 1/4-1/2 inch-thick "chips" and place on a foil-covered baking sheet.  Brush lightly with olive oil and turn over.  Top with chives, lean bacon, and a sprinkle of cheese, salt, black and cayenne pepper.  Serve with a dipping sauce of plain Greek yogurt mixed with chives. 

Want a healthier and simpler option for potatoes that will add a sweet offering?  Try our Sweet Potato Fries.

If you elect an entree, stick with a classic, so that everyone is happy, but add your healthy twist.  Instead of a meat filled chili, try our Vegetable Chili, to which you could add a lean beef or turkey, and Brunswick Stew is another hearty and flavorful alternative that packs plenty of lean meats. 

Another way to please is to go with a "build-your-own" dish, such as a sandwich or make use of your guacamole and salsa and let guests make their own fajitas; all you need are shells, plain Greek yogurt, instead of sour cream (I promise no one will know), grated, low-fat cheese (let people melt it in the microwave), jalapenos, and grilled chicken, lean beef, and even fish or shrimp, which you could cook the day before.  Sauté some peppers, mushrooms and onions in olive oil and garlic just before guests arrive and everyone will be so wild over the aromas from your kitchen that they will not care that there are no chicken wings, which at about 80 calories per wing, they should be grateful!

With the warm winter, another great option is to use the grill for chicken or use our guide to select the healthiest meat for your burgers.  We also have recipes for everyone's favorite cookout foods like baked beans and German Potato Salad, if 60 degrees on Super Bowl Sunday is just too much to resist!

Most of your guests will not know nor care that their football food is healthy, so long as it tastes great and fits with the party atmosphere of the event, so reduce the fat, up the veggie count, and serve it all with flavor, flare, and at least some light beer, and you should hear cheers all night!

For other foods to choose and those to lose, check out "Eat This, Not That's" Best and worst Super Bowl foods.

Related posts from Healthy. Happy. Simple.:
Is pizza really bad for you?  A look at a favorite food and easy ways to make it better for you.

Know what you're really eating: a crash course in reading food labels

Two healthy, flavorful meals ready in fifteen minutes or less 

Salad makeover: how to actually enjoy a salad for dinner (and walk away satisfied)

Four Favorite Soup Recipes

January may be my new favorite month, as it is both national oatmeal and soup month.  As a mom, I love soup for two reasons: 1. it freezes well and 2. kids cannot pick it apart, so all the veggies get eaten.  So load up your pots and warm up your family with some of our favorite soups and stews.

Everyone loves Chicken Noodle Soup, and this recipe makes it too easy to serve homemade soup for dinner.  If you want to add a pop of color and nutrition boost, consider adding chopped, fresh organic spinach leaves.

Want a creative and nutritious twist on classic chili?  This amazing Vegetable Chili calls for summer squash for a taste that is over the top.  A whole wheat biscuit to dip or crumble is always a great addition to chili; make it more savory by adding a sprinkle of cheese to your biscuit dough. 

Thick, hearty and packed with lean protein, our Brunswick Stew recipe is the best that you will find (note: this recipe makes about three to four meals worth of food, but needs to cook all day).  I love serving this with a hearty bran muffin.

Finally, there is my favorite, which I pair with a crusty whole wheat bread.  It does call for a small amount of wine, which you can always replace if serving to children.  This recipe does require some time, so invite over some friends this weekend and enjoy a bowl in good company.

Butternut Squash White Bean Soup

324 calories per serving

3 lean bacon slices (we do a few more)
Remove slices and crumble. Reserve 2t of drippings.

1c chopped onion
2/3 c chopped celery
3 garlic cloves minced
4c (plus some!) cubed and peeled butternut squash

(no need for intimidation: Using a sharp, large knife, cut the squash into slices about 1in thick. Stack two slices and cutting straight down, work around the squash removing the peel. It sounds far more troublesome than it is.)

¼ c dry white wine (always add a little extra)
4c chicken broth
1t ground cumin
¼ t ground red pepper (we like it hot and add more)
1/8 t cinnamon
1/8 t cloves
¼ c whipping cream
1T chopped oregano1t salt
¼ t ground black pepper
2 15oz cans Great Northern beans rinsed and drained
3T toasted pumpkin seeds

To drippings, add onion, celery, and garlic and cook three minutes or until tender, stirring occasionally. Add squash and cook another three minutes. Add wine and cook until liquid almost evaporates. Stir in chicken broth and add cumin, red pepper, cinnamon, and cloves; bring to a boil. Reduce heat and allow to simmer until squash is tender (5+minutes). Stir in cream, oregano, salt, pepper, and beans and again, bring to a boil.
Allow soup to stand for as long as possible (you will understand when you have the leftovers!). Serve each bowl with pumpkin seeds and bacon sprinkled on top.

The Walkabout Way: Getting Kids Moving in Nature

Baylor School is ideally located by the
Tennessee River, but you do not have
to have rivers and mountains for
amazing outdoor adventures.

Kids love adventures, but "exercise" is generally not as interesting.  Unfortunately, many parents because of a lack of comfort, knowledge, or interest forget to look to nature, and its inherent adventures, as the easiest, not to mention most educational, way to get kids active.  The best part about adventures in nature is that the only thing that you need is an open mind; the rest, you and your children can learn together, and that is what I call the Walkabout Way.  

I grew up in Chattanooga, Tennessee, a town planted on the banks of the Tennessee River.  Within this small town is a co-ed school for grades 6-12 named Baylor School.  In the mid-1970's, Baylor faculty members created a now-nationally acclaimed outdoor program that in the intervening decades has led countless students up cliff faces, over waterfall, through mountain ranges, and far beyond their comfort zones.  The program is called Walkabout.

Walkabout is not a requirement of students, yet through it, in our current plugged-in age of sedentary screen-time, Baylor students elect to spend their weekends, afternoon, and holidays on the move and wrapped in adventure.  So what is it about Walkabout that inspires children that parents can apply to get their children moving and excited?

The first thing that Baylor students know about Walkabout is that it is fun.  It is not taking samples from a pond for biology class or listening to lectures on conservation; it is about having fun in nature.  Young kids especially, do not need to be "taught" about nature to develop a love of it, instead they simply need to have positive experiences in it.  So pack a snack and water and set out on a hike.  Do not try to name each species of tree, and instead, for example, talk about the sound and feel of the leaves under your feet (for other activities and ideas, consult REI's Family Adventure Program).  Mainly, listen to your children and for what excites them, and explore it together.  By choosing their direction and interests, children will enjoy the experience far more, making them more likely to want to go on another adventure, so do not over-think your hike, and instead enjoy it as it unfolds.

Never under-estimate the
playground of the outdoors,
especially for children.

Second, Walkabout allows you to do something different than you do on most days.  If your children play ball in the street or watch TV Monday through Friday, then a hike through a wooded lot or beside a pond will be different and probably exciting.  My three-year-old wants to be carried until you ask him if he wants to walk in the grass, through which he will immediately run, but put him on a trail and he will happily climb every hill.  The secret that adults grow up and forget is that hiking is not the same as walking, so even if your child will not walk around the block, he or she may hike for an hour in the woods, because it is an adventure to them.  The best news is that even if you take your kids on a hike five days per week, they will probably still find a joy in it, as the woods are always changing and climbing over a log or running down a hill never grow old.

Third, Walkabout allows children to guide their own learning and follow their passions, so for moms and dads, sometimes this means that you follow your child's lead.  It could be that they lead on a hike or that they see a rock climber or kayaker and want to learn more.  Either way, if you allow them to determine (not dictate) their adventure, they may discover something that they love. (On the practical side, outdoor sports are not cheap, but do not fret if your child develops an interest in kayaking with all of its gear.  Many communities have resources that make outdoor adventures accessible to all.  REI and its knowledgeable employees are an amazing resource, as are most outdoor retailers, but many local nature centers have classes and learning opportunities or they may be able to guide you to someone who can help.) 

Finally, Walkabout adventures do not have to be any bigger or further than your own back yard.  Walkabout trips may take students to the other side of the globe, but it is also an after-school activity, which means that students are not traveling to exotic locations for adventures-of-a-lifetime every day.  Instead, they are exploring the nature that surrounds them.  Adults may think such trips boring, but to children, even the smallest outings are exciting, so in the fall, go on a hike just to collect leaves and treasures; on a rainy day, take a walk to stomp puddles, and in the spring, count how many colors you can find in the woods, but get your kids outside, engaged, and moving and adventures will always follow.

A note about Walkabout: Walkabout is a life-changing program that is led by individuals who spend their lives developing their passion and skills for outdoor activities and sharing their knowledge with students.  Their level of skill is by no means required for spending time in the outdoors, but parents should choose activities for their families that are appropriate for their skill-level, and should always take steps to insure safety.  If you or your children want to explore an outdoor activity more in depth, the first step is to learn from someone with knowledge and experience.  REI has classes and trips in almost every outdoor sport, but other outdoor retailers may offer the same, and are a great place to start.   

Try It Bite: Fresh Fruit Bowl

Take a nod from Whole Foods and
sell your family on a fresh fruit snack.

Need a simple way to get your family to eat more fruits?  Find your favorite large container, whether it be a wooden bowl or basket (I would suggest non-breakable as you want your kids to use it daily), fill it with fresh fruit, and place it in a prominent place on your kitchen counter.  Keep it stocked and odds are in your favor that your family will consume more fruit than when it is hidden in plastic grocery bags in the refrigerator.

My fresh fruit bowl: always
available for snacks and a great
reminder for choosing
fresh veggies for dinner.

Not sure that something this simple will work?  Ask yourself why Whole Foods' produce sections can make you believe that you could live off fresh fruits and vegetables alone but the average grocery store's produce section only leads you to look for the frozen foods?  The answer is merchandising; Whole Foods displays their vegetables spilling from rustic baskets, under soft lighting, but a beautiful bowl filled with the bright colors of the freshest fruits of the season will also create an enticing reminder for your toughest customers (i.e. your children) to reach for fruit.  

Smoothies in Winter: Shake Up Your Child's Snacks

In the middle of winter, adults yearn for hot soups, but just as kids will play outside in winter with no coat, they do not care whether their snack is weather-appropriate, they simply want it to taste good. 
During the summer, for afternoon snack, my family made yogurt and fruit smoothies, but following my logical adult path, I put away these nutrient-packed snacks for fall apples and winter oranges.  My toddler was not pleased with shelving his favorite snack, so after a short hiatus, we got the handy-chopper out and resumed our smoothies.
As parents, daily, if not hourly, we need to ask the question "is this the hill I want to die on?"  With hitting or climbing the drapes, the answer is probably "yes," but who has the energy to argue about what fruit is in season and that cold weather means warm food, when during cold and flu season, they need every bit of nourishment they can get?  So, as the snow piles up outside, break out the handy-chopper, your favorite smoothie fresh or frozen fruits, and yogurt and watch your kid's eyes light up like on Christmas morning.

Need some smoothie inspiration?  Try some of the following combinations:
For a super purple smoothie: blueberries, raspberries, and blackberry with low-fat vanilla yogurt or blueberry Kefir
For a little girl who likes pink: raspberries, peaches, and mango with low-fat peach yogurt or Kefir
Have a little one who needs it all one color: banana, peach, mango, and low-fat vanilla
Finally, my son's fav (pictured above): banana, blueberry, strawberry, raspberry, and peach with low-fat peach yogurt

From the picture above, you can see that I add fresh, raw, organic spinach to my son's smoothies in no small amount.  Before wrinkling your nose, remember that spinach is a Super Green that can be a super slip-in for parents because its mild taste allows it to be added to many foods undetected by a momentarily finicky child.  The first time that you add it, chop or shred it before adding to the chopper so that kids do not get a larger piece of a leaf, which some might find less-than-smooth, but if they ask about it, be honest and matter-of-fact and go about enjoying your smoothie.  Remember, a smoothie is like ice cream to children, so they want to want it, and chances are in your favor that they may not protest too long for fear of a melted treat.  Actually, my son now requests spinach specifically because he knows and loves it from his smoothies.

Children's Caloric Needs

HHS/USDA Dietary Guidelines for Americans: 2005
The numbers in the chart are calculated based upon median height and weight. 
"Moderate activity"= activity equal to walking 1.5-3 miles per day at 3-4mph
"Active"= activity equal to walking 3+ miles per day at 3-4mph

2,000 is a magic number in the food world, as it is the number of calories upon which food labels base their calculations, but in reality, that number varies greatly based upon age, gender, and activity level, along with other contributing factors, and, unfortunately, 2,000 calories may be more than many should be consuming, especially children*.
Calories are the energy in food.  If we take in more calories than we expend, the calories are stored in our bodies; conversely, if we burn more calories than we consume, we lose weight.  It takes 3,500 calories to equal one pound, so if every day your son eats 100 more calories than he burns, then in a little over a month, he has gained an extra pound, which does not seem bad, until across a year, he stands to gain eleven extra pounds, so an accurate idea of your child’s diet and the number of calories they need can make a sizable difference in their long-term health. 
Want some insight into your child's diet?  As children are creatures of habit, choose the five food and drink items that your child consumes most frequently and study their food labels.  Determine how many servings your child actually consumes and multiply that by the number of calories in a single serving (remember that labels deceive and one bottle of a favorite drink may actually be two servings, so the caloric intake may be double what the label states).  Are those foods alone putting him or her too close to how many calories he or she should consume?  Read the rest of the label.  Are those foods matching calories with healthy contributions to nutrition or are they delivering too much of unhealthy items, reminding yourself as you read that the percentages given beside items like sodium are the percentage of a 2,000 calorie adult diet, and need to be adjusted accordingly.  (Visit the Mayo Clinic's nutrition recommendations for children for sodium and beyond.). 
If you do not like what you discover, take action.  Jot down all that your child eats in a week for a better picture of their diet.  If you are still concerned, make an appointment with your pediatrician to review the food log you recorded and get recommendations for how to improve your child's diet so that it meets the needs of his or her growing body and helps them to thrive.  

Now to get on my soapbox: Though parents need no more servings of guilt heaped onto their plates, we do need to remember that we are in charge of our children's diet.  So if your child "will only eat junk," it is because that is what is being offered, as they do not go to the store and buy their food.  Easily dismissed as being "just kids," children learn their eating habits from their parents, and as they mature and are able to make food choices, not surprisingly, they will choose what they know.  If bad habits are ingrained, then they will make poor choices, potentially setting them up for a lifetime of issues with weight, diabetes, and heart disease, just to name a few.  So before you rush them to the pediatrician because of their bad diet, check out your own plate to see if your dietary choices may need to improve before you can expect the same of your children.

*Nutritional needs are unique to each individual and no radical changes should be made to a child's diet without first consulting a medical professional.

Healthy and Simple Home-made Pizza

Though you can make pizzeria pizza more nutritious, there is an alternative that can be made as healthy as you would like and ready in less time than it takes for the delivery person to arrive on your doorstep.

1.  Start with Boboli pizza crust, which takes no more prep than opening a bag, but stick with either their thin crust (140 calories per slice (one slice=1/6 of pie) vs 180 calories of original) or 100% whole wheat crust (120 calories).  Put a teaspoon of olive oil on a plate and use a paper towel to spread it on the outer edges, which you then lightly dust with your cheese.  I use this to create a "speed-bump" for my toppings, as this crust is completely flat.

2.  Empty a bottle of Ragu Homestyle Pizza Sauce into a bowl.  Mince or dice, depending upon your love of garlic, 5-6 medium-sized fresh garlic gloves and about half of a diced onion, stir thoroughly and cover crust to edges.

3.  Add your favorite fresh toppings, but if you are going to add chopped spinach, which is a must on my pizza, add it first, and remember to make a generous pile, as it will cook down (think 1/2-2/3 of a pre-washed bag).  My favorite combo for the top of my spinach is mushroom and yellow pepper, but you could add olives, jalapenos, artichokes, asparagus, sun-dried tomatoes, summer or cooked butternut squash, fresh herbs or whatever you crave, so that your pizza is different every time. 

4.  Cover with 5-6 oz or less, depending upon your toppings, of your favorite low-fat cheese.  Trust me, with all the flavors you have piling up, you will not miss whole milk cheese or the extra ten calories per serving!

5.  Finish with your favorite cooked meat.  I love salmon on mine, but you could also add chicken, turkey, or your favorite fish.  Make sure that it is cooked ahead of time, as most pizzas only need 9-12 minutes in the over, which is generally not enough time to safely cook meat. 

6.  Bake until edges are golden and allow to cool.  Serve with slices of fresh tomato on top.

If you elected to use the spinach and whole wheat crust, you have just delivered a super green and whole grain to your table in less time and for less money than the average delivered pizza, and it should be devoured far more quickly!