Last week, I shared four of Lidia Bastianich’s delicious Italian recipes from the Grana Padano Cooking Demo media event that I attended with Sean. Lidia had my “selective” eater gobbling down squash ravioli and panna cotta, so you know that she is a great chef! Another great aspect of the event was the healthy eating tips that Lauren Antonucci, a nutritionist (and mom of three), shared. I was so busy eating and forming ravioli that I didn’t take great notes. Fortunately, she was kind enough to put together some tips that I could share especially with you. I hope that they are as helpful to you as they were to me.
Lauren’s Top Tips for Healthy, Happy Eating with Kids and Families
As a busy working mom of three small children, (ages 7, 5 and 2), I completely understand the challenges of getting good, healthy food on the table and into our kids (and our own) mouths quickly. I spend my days as a Registered Dietitian in private practice helping simplify nutrition information for adults and kids and teaching other dietitians how to be effective in their work with their clients. My evenings are spent nourishing my family the best that I can between sports practice, homework and bedtime. It is not always an easy task, but I try to keep it as balanced and realistic as I can for both my clients and myself. Here are some of my tricks and tips. I hope they help you the way that they help my clients and me.
1. Get Organized! Make a list of “kitchen essentials”-foods you know you and your kids consume each week. Keep the list on your smart phone and never again end up thinking “what do we need” when you get to the supermarket.
2. Establish “Food Rules” for yourself and your family. Examples of two rules that I use in our house; 1. Breakfast always includes a fruit (i.e.: WHICH fruit would you like with your breakfast today, son…not WOULD you like fruit or cereal?) 2. I pack lunches for my kids for school (and me for work!) and ALWAYS include a veggie (leftover spinach for me; carrots, red pepper or cherry tomatoes for them). They NEVER complain about it because it is just a given.
3. Involve your kids in food selection–with guidance. Building on my food rules, I give each of my 3 kids a choice between 2 to 3 healthy options and let them decide WHICH (i.e. veggie) they want for dinner. I have all three options on hand and they each make their own selections. Everyone (most of all mom) is happy! 🙂
4. Give yourself a break! On nights that you know you will be home late from work (or you all get home late from soccer practice), make breakfast for dinner instead of ordering takeout. Eggs with cheese and veggies plus toast or fruit are dinner for everyone. It is quick and easy…and your kids will think that it is fun!
5. Stock staples. If you have fresh and frozen fruits and veggies, eggs, low-fat dairy, nuts, dried fruits and olives stocked, you can have a meal worthy of both you and your kids in a pinch. Plate each person’s selections of a protein (i.e. egg, cheese such as Grana Padano or Greek yogurt), fruit, vegetable and nut or olives on a plate in a fun shape. Then, be amazed as they gobble it up.
6. Serve it frozen! Yes…I said frozen. On nights when your kids are begging for dinner while you are barely getting started (and about to pull your hair out), get out a few small bowls. Fill each with a different frozen fruit or vegetable and let them eat it while you cook! Bonus: You can then turn on music and dance while you relish in your success.
7. Never give away your secrets! Hide pureed pumpkin in meatballs, pureed cauliflower in mac and cheese and pureed zucchini in brownies. Just keep it to yourself!
Thanks to Lauren for these healthy tips! If you desire additional nutritional counseling – from sports performance, weight loss to wellness and disease prevention – then contact her.
Nutrition Energy
Lauren Antonucci
57 West 57th Street
Suite 1211
New York, NY 10019
(646) 361-6803
{Photo Credit – Getty Images for Grana Padano, used with permission}
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