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PEDIATRICHEALTHYHOLIDAY
HealthyEatingTipoftheMonth:December2017
KelseyKingPatientFoodandNutritionServices
300N.IngallsStreetNIBNI8E20
AnnArbor,MI48109-5407
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HolidaySnacking:Mostwintertreatsareloadedwithrefinedfloursandsimplesugars.Unfortunately,thismeanstheyhavelittlenutritionalvalue.Swapthecookiesandsprinklesforthesefunandhealthyseasonalsnackrecipes!
No-BakeSnowballBites
v,veg,gf,nf,df,sf
Yield:50snowballs
Ingredients* 3largeMedjooldates,pitted* 4driedapricots* 2Tbspunsweetenedapplesauce* 2Tbspmaplesyrup* 1tspvanillaextract* 1cuprolledoats* ¼cupcoconutflour* ¾tsppumpkinpiespice* 1cupshreddedcarrots* unsweetenedshreddedcoconut
Directions1. Blendfirstfiveingredients(Medjooldates
throughvanillaextract)inafoodprocessororhighspeedmixeruntilwellcombinedandfruitsarebrokenintosmallpieces
2. Addnextfouringredients(rolledoatsthroughshreddedcarrots)andcontinuetoprocessuntilmixtureisstickyandwell-combined
3. Addgenerousamountofcoconuttoashallowbowl;formheapingtablespoon-sizedballsofmixtureandrollinthecoconuttocoat
4. Storeintherefrigeratorinanairtightcontainer
AllergenKey:vveggfnfdfsf
veganvegetarianglutenfreenutfreedairyfreesoyfree
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PenguinStackersveg,gf,nf,sf
Ingredients
* Largeblackolives(forbody)* Smallblackolives(forhead)* Babycarrots* Mozzarellaballs* Toothpicks
Directions
1. Cuteachmozzarellaballinto4wedges2. Slicethebabycarrotsintothindisks;cut
a90˚wedgeoutofeachdisk3. Slicethelargeolivesandinsertawedge
ofmozzarella4. Placethelargeoliveontopofthecarrot
disk5. Stackasmallolivehorizontallyatopthe
largerolive6. Securewithatoothpick7. Insertacarrotwedgeintothesmallolive
foranose
SnowyBananamenv,veg,df,nf,sf
*canbemadegfwithgluten-freepretzelarms
Ingredients* Bananas* Blueberries* Pretzelsticks* Babycarrots* Purpleraisins* Unsweetenedshreddedcoconut(optional)
Directions
1. Slicebananashorizontallyintodiscs;alignthreediscsverticallytocreatethebody
2. Placethreeblueberriesatopthebottomtwodiscsforbuttons3. Insertpretzelsticksintomiddlebananadisctocreatearms4. Cutcarrotintosmallsliversfornosesandinsertintothe
centerofthetopdiscofbanana5. Cutraisinsintosmallsliversforeyesandplaceabovethe
carrotnose6. Optional:sprinklewithcoconutforsnowyeffect
AllergenKey:vveggfnfdfsf
veganvegetarianglutenfreenutfreedairyfreesoyfree
4 WatermelonCarving
*Fruit-FilledSnowman*
(1)Organizeasmallpersonalmelon,mediumpersonalmelon,andfull-sizedmelonintoaline(2)Decorateafaceonthesmallestmelonand
hollow-outthebodiesofthelargertwomelons(3)Fillwithfreshcutfruit
*EvergreenTrees*
Sliceawatermelonintowedgesandremovetherind,leavingonlythecenterthird
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10TipstoCutBackontheSweetTreats:
ServeSmallPortionsShowkidsthatasmallamountoftreatscangoalongway.Usesmallerbowlsandplatesforthesefoodsandservetheminbite-sizeportions.
SipSmarterPopandothersugar-sweeteneddrinkscontainalotofsugarandarehighincalories.Offerwaterwhenkidsarethirsty.
SelectaCheckoutLaneWithoutCandyDisplaysMostgrocerystoreswillhaveacandy-freecheckoutlanetohelpavoidtemptation.Waitinginaregularcheckoutlanetempschildrentoaskforcandythatisrightinfrontofthem.
ChooseNottoOfferSweetsasRewardsByofferingfoodasarewardforgoodbehavior,childrenlearntothinkthatsomefoodsarebetterthanotherfoods.Rewardyourchildwithkindwordsandcomfortinghugs,orgivethemnon-fooditems,likestickers,tomakethemfeelspecial.
MakeTreats“Treats”–NotEverydayFoodsTreatsareokayonceinawhile.Justdon’tmaketreatfoodsaneverydaything.Limitsweettreatstospecialoccasions.
MakeFruittheFirstChoiceOfferavarietyoffruitsindifferentways.Makefruitkabobsusingcantaloupe,bananas,andstrawberriesorofferwholefruitssuchaspears,clementines,orapples.
MakeFoodFunSugaryfoodsmarketedtokidsareadvertisedas“funfoods”.Makenutritiousfoodsfunbypreparingthemwithyourchild’shelpandbeingcreativetogether.Createasmileyfacewithslicedbananasandraisins.Cutfruitintofunandeasyshapeswithcookiecutters.
EncourageKidstoInventNewSnacksMakeyourownsnackmixesfromdrywhole-graincereal,driedfruit,andunsaltednutsorseeds.Letschool-agekidschoosetheingredientstocreatetheirownsnack.
PlayDetectiveintheGroceryAisleShowkidshowtofindtheamountoftotalsugarsontheNutritionFactslabelinvariouscereals,yogurts,andotherproducts.Challengethemtocompareproductstheylikeandselecttheonewiththelowestamountofsugar.
IfKidsDon’tEatTheirMeal,TheyDon’tGetSweet“Extras”Keepinmindthatcandyorcookiesshouldnotreplacefoodsthatarenoteatenatmealtime.
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HolidayMealMakeovers:Trythesesimpleswapsforahealthierholidayseason!TweaktheSweets:Fruitsarenaturallysweetandmakedeliciousdesserts-tryswappingcookies,cakes,andpiesforfruitsaladtoendyourmealonasweet,
healthynote
BakeHealthier:Chooserecipeswithpureedfruits-likebananasorapplesauce-insteadofbutteroroiltolowerthecaloriesandincreasethe
nutritionGoEasyontheGravy:Alittlebitofgravy,sauce,ordressinggoesalongway!
SkimtheFat:Tryevaporatedmilkinplaceofheavycream
SpiceitUp:Usespicesandherbsinplaceofsugarandsalt
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BuildingAHealthyPlate(AnyTimeofYear!):
(1)FindYourHealthyEatingStyleCreatingahealthystylemeansregularlyeatingavarietyoffoodstogetthenutrientsandcaloriesyou
need.
(2)MakeHalfYourPlateFruitsandVegetablesEatingcolorfulfruitsandvegetablesisimportantbecausetheyprovidevitaminsandmineralsandmost
arelowincalories.
(3)FocusonWholeFruitsChoosewholefruits–fresh,frozen,orcannedin100%juice.Enjoyfruitwithmeals,assnacks,orfor
dessert.
(4)VaryYourVeggiesTryaddingfresh,frozen,orcannedvegetablestosalads,sides,andmaindishes.Chooseavarietyof
colorfulvegetablespreparedinhealthyways:steamed,sautéed,roasted,orraw!
(5)MakeHalfYourGrainsWholeGrainsLookforwholegrainslistedfirstorsecondotheingredientslist–tryoatmeal,popcorn,whole-grainbread,andbrownrice.Limitgrain-baseddessertsandsnacks,suchascakes,cookies,andpastries.
(6)MovetoLow-FatorFat-FreeMilkorYogurtChooselow-fatorfat-freemilk,yogurt,andsoybeveragestocutbackonsaturatedfat.Replacesour
cream,cream,andregularcheesewithlow-fatyogurt,milk,andcheese.
(7)VaryYourProteinRoutineMixupyourproteinfoodstoincludeseafood,beans,soyproducts,unsaltedseeds,eggs,andleanmeats
andpoultry.Trymaindishesmadewithbeansorseafoodliketunasaladorbeanchili.
(8)SelectFoodsandBeverageswithLessSodiumandAddedSugarsUsetheNutritionFactslabelandingredientslisttolimititemshighinsodiumandaddedsugars.Choose
oil-basedsaucesanddipsinsteadofoneswithcreamorcheese.
(9)DrinkWaterInsteadofSugaryDrinksWateriscalorie-free.Pop,energyorsportsdrinks,andothersugar-sweeteneddrinkscontainalotof
caloriesandaddedsugarsandhavefewnutrients.
(10)EverythingYouEatandDrinkMattersTherightmixoffoodscanhelpyoubehealthiernowandintothefuture.Turnsmallchangesintobig
wins!
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StayActiveThisWinter:Don’tletthechillywinterairturnyouintoaTVcouchpotato!Herearesomefuntipstokeepyoumovingduringtheholidays:
* Warmupindoorsbeforeexercisingoutside–itwillraiseyourbodytemperatureandmakethecoldlessnoticeablewhenyougoouttoplay!
* WintersceneryinMichigancanbestunning–packacameraandgoforawalktoseesomefrost-edgedleavesoramistysunrise
* SpendingtimeoutsideduringthewintermonthswillhelpyouabsorbVitaminDfromthesun–thisboostsyourmood,concentration,andmetabolism
* Ifyouplanonmorestrenuousexerciseoutdoors,wearlotsofthinlayersthatyoucanremoveeasilyasyouheatupandputbackonasyoucooloff
ActivitiesNearYou***
VisittheMichiganScienceCenterhands-onmuseuminDetroitMakeawholedayofplayingandindoorclimbingatTheChelseaTreeHouseSpendanafternoonbouncingatAirTimeTrampolineandGameParkinTroy
Getwetatanindoorwaterpark[michigan.org/blog/events/indoor-water-park-fun-in-pure-michigan]TakeinsomefreshairandVitaminDbyvisitingoneoftheHuron-ClintonMetroparks(metroparks.com)
“WinterEventsinMichigan”[michiganlife.com/Winter-Events-In-Michigan]“MichiganEventsMonthlyCalendar”[michigan.org/events/month/]
“ThingstoDo”[mlive.com/events/things-to-do/]
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AtHome
PenguinWaddle:Placeaballoonbetweenyourkneesandseehowfaryoucangetwithoutlettingitdrop!
Dance-Off:Turnupthevolumeonyourfavoritesongsandshowoffyour
moves.
PlayDressUp:Pickathemeoruseyourimaginationtocreatesomethingtotallyuniquetoyou–thepossibilitiesendless!
Decoratethehouse:Helphangstockings,stringlights,andornamentsaroundthehouseandonthetree.
SetUpaScavengerHunt:askanadulttoleavecluesforyoutofindsecrettreasure
LearntoPracticeYoga:Yogacanhelpwarmand
stretchyourchillymuscles–maketimeeverydayandseehowflexibleyoucanbecome!
Outdoors
PlayDetective:Findanimalprintsandguesswhatcritter
leftthem–arabbit?Asquirrel?Adeer?
Cross-CountrySki:Workmusclesfromyourheadto
yourtoeswhileobservingthebeautifulMichiganscenery.
Snowshoe:Pretendyour
snowshoesarebigpolarbearclawsandseehowfaryou
cangointhesnow.
BuildaWinterWonderland:Putyourhandsandbraintoworkasyouconstructsomethingoutofsnow–tunnels?Amaze?A
fort?Atown?TakeaNatureWalk:Countalloftheexoticspeciesof
wildlife,trees,andfunbushesyoufind!
IntheCity
HeadtotheZoo:Bringajournalwithyouandrecordobservationsabouttheanimals–whatarethey
eating?Howmanyspotsdotheyhave?Whenyougethome,drawpicturesofthe
differentspecies!
GoIceSkating:Double-bladediceskatescanbeagreatwaytolearnwithoutlosingyourbalanceonthe
rink.
VisitaMuseum:Therearemuseumsnearbytoexploreallyourfavoriteinterests:
ShopataChristmas
Market:JoinyourfamilyonafuntriptoaChristmas
Market–whoknowswhatyou’llfind!
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References:Links
- https://choosemyplate-prod.azureedge.net/sites/default/files/tentips/DGTipsheet1ChooseMyPlate_0.pdf- https://choosemyplate-prod.azureedge.net/sites/default/files/audiences/2013-HolidayMakeover.pdf- https://choosemyplate-prod.azureedge.net/sites/default/files/tentips/DGTipsheet13CutBackOnSweetTreats_0.pdf- http://www.littlelearners.blogspot.com/2011/01/eeeeeeeeeekkkkk.html- http://www.persnicketyplates.com/olive-penguins/- http://www.runningwithspoons.com/2015/03/04/no-bake-carrot-cake-energy-bites/- http://www.southernliving.com/christmas/christmas-in-july-party-ideas- http://www.eatingvibrantly.com/watermelon-christmas-trees/
JournalArticlesGrung,B.,Sandvik,A.M.,Hjelle,K.,Dahl,L.,Froyland,L.,Nygard,I.,&Hansen,A.L.(2017).LinkingvitaminDstatus,executive
functioningandself-perceivedmentalhealthinadolescentsthroughmultivariateanalysis:Arandomizeddouble-blindplacebotrial.ScandinavianJournalofPsychology,58(2),123-130.doi:10.1111/sjop.12353
Hjorth,M.F.,Chaput,J.,Michaelsen,K.,Astrup,A.,Tetens,I.,&Sjodin,A.(2013).Seasonalvariationinobjectivelymeasuredphysicalactivity,sedentarytime,cardio-respiratoryfitnessandsleepdurationamong8-11year-oldDanishchildren:arepeated-measuresstudy.BMCPublicHealth,13(1).doi:10.1186/1471-2458-13-808
Lipsky,L.M.,Haynie,D.L.,Chaurasia,A.,Gee,B.,Li,K.,…Simmons-Morton,B.(2015).TrajectoriesofeatingbehaviorsinanationallyrepresentativecohortofUSadolescentsduringthetransitiontoyoungadulthood.InternationalJournalofBehavioralNutritionandPhysicalActivity,12(1).doi:10.1186/s12966-015-0298-x
Lipsky,L.M.,Nansel,T.R.,Haynie,D.L.,Liu,D.,Li,K.,Pratt,C.A.,…Simons-Morton,B.(2017).DietqualityofUSadolescentsduringthetransitiontoadulthood:changesandpredictors.TheAmericanJournalofClinicalNutrition.doi:10.3945/ajcn.116.150029
Shakeri,H.,Pournaghi,S.,Hashemi,J.,Mohammed-Zadeh,M.,&Akaberi,A.(2017).DosufficientvitaminDlevelsattheendofsummerinchildrenandadolescentsprovideassuranceofvitaminDsufficiencyattheendofwinter?Acohortstudy.JournalofPediatricEndocrinologyandMetabolism,30(10),1041-1046.doi:10.1515/jpem-2017-0132
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