 Keeping a healthy kitchen is always a challenge for a busy family. The American Academy of Pediatrics has some helpful ideas to help your family eat well everyday.
1. Keep healthy food accessible: Have water pitchers, vegetables and other healthy foods available for snacking. Keep these snacks where your family can find them like the front of the refrigerator or on the kitchen counter in bowls.
2. Smaller serving sizes: Use small plates and smaller serving spoons at home to create smaller portions. When at a restaurant, encourage kids to only eat half and bring the other half home to have later.
3. Eat breakfast: Skipping breakfast has been associated with obesity. Have some quick breakfast options in the kitchen to help your family squeeze in this important meal.
4. Cook with your kids: Kids are more likely to eat something that they help cook.
5. Make it colorful: The more colors on the plate, the more healthy the meal. Have younger children count the colors on their plate. Make eating a variety of colors a competition with older children.
6. Give your child options: Let your child make mealtime decisions like what vegetable the family will eat.
7. Limit snacking and treats: Feed your children 3 balanced meals and 1-2 small snacks a day. Limit grazing and keep treats for holidays and special occasions.
8. Restrict the juice: Keep fruit juice consumption to 4 ounces or less a day. Encourage your kids to completely avoid soda and energy drinks.
9. Don’t use food as a reward: Avoid celebrating with food (like going out to eat for good grades) or withholding food for bad behavior.
10. Put snacks in containers: Separate your bags of unhealthy snacks (like potato chips) into smaller containers to avoid overeating.
11. Don’t eat and watch: Facilitate family conversation. Turn off the TV during dinner. Studies show that people eat more when they are watching TV.
12. Shop smart: Visit the USDA’s ChooseMyPlate.gov for healthy shopping tips.
American Academy of Pediatrics Healthychildren.org (2015). Obesity Prevention: AAP Policy Explained. Retrieved from https://www.healthychildren.org/English/health-issues/conditions/obesity/Pages/obesity-prevention-aap-policy-explained.aspx.
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Recipe: Mini-Salmon Loaves
Ingredients
1 cup canned Alaska salmon, skinless, boneless, drained, flaked
1 Egg, large, slightly beaten
1 tablespoon Milk, fat-free (skim)
1 teaspoon Onion, dried, minced
1 teaspoon Dill weed, fresh, chopped (OR 1/2 tsp Dill weed, dried)
1/2 teaspoon Lemon pepper seasoning
3 tablespoons Whole-wheat bread crumbs (3 Tbsp = about 3/4 slice of bread )
Directions
1. Preheat oven to 350 °F.
2. Place salmon in a medium bowl.
3. Break apart chunks of salmon using a fork.
4. Add egg, milk, onion, dill weed, lemon pepper, and bread crumbs. Mix well.
5. Divide salmon mixture into 6 even portions (about 1 3/4 oz. each).
6. Shape each portion into a mini-loaf, about 1” x 2” x1/2” and place on a baking sheet.
7. Bake for 15 minutes. Heat to 160 °F or higher for at least 15 seconds.
What’s Cooking USDA Mixing Bowl. Mini Salmon Loaves. Retrieved from https://whatscooking.fns.usda.gov/recipes/child-nutrition-cnp/mini-salmon-loaves.
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