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What does organic mean anyway? Under organic production guidelines, conventional non-synthetic pesticides, insecticides and herbicides are generally restricted. Antibiotics and hormones are prohibited from livestock consumption, and genetic modification or application of nanotechnology is generally excluded from organic food. Foods claiming to be organic must be free of artificial food additives, and fewer artificial methods, such as chemical ripening or food irradiation. Benefits to purchasing organic Lack of pesticides in food and environment, which have potential to harm soil, water and wildlife Help sustain ecosystems Organic farms use less energy and produce less waste, thus less impact on our environment Some research has showed when compared to conventional products, organic food production resulted in higher levels of vitamins/antioxidants, and omega 3 fatty acids; lower levels of heavy metals, pesticides, and lower risk of food borne illness such as Salmonella. Negatives of organics: Limited use of food preservatives, which may cause short shelf life or quicker food spoilage; however the longer the food takes to get to your table, the lower the nutritive content. Thus, shorter shelf life gives us reason to consume products faster, and we will get more vitamin and mineral value. Organics typically cost 10-40% more than conventional products; USDA quoted switching entirely to organics would raise grocery costs by about $45 per month. Should you make the switch? Many have researched the high levels of pesticides in certain foods, frequently termed “The Dirty Dozen”, thus making the switch to organic for these foods in particular is recommended. Research has shown that a high level of pesticides may be toxic to children and those with compromised immune systems (pregnant women, consumers with chronic diseases or those on immunosuppressive medications such as methotrexate, cyclosporine, tacrolomis, or infliximab to name a few). To date, there is not enough research to prove the safety of large doses of pesticides, insecticides and the like, to endorse frequent consumption. Pesticide Quantity Broken Down*: Celery – 64 pesticides Peaches – 62 pesticides Strawberries – 59 pesticides Blueberries – 52 pesticides Leafy Greens – 51 pesticides Bell peppers – 49 pesticides Spinach – 48 pesticides Apples & Cherries – 42 pesticides Potatoes – 37 pesticides Grapes – 34 pesticides Nectarines – 33 pesticides Pears – 28 pesticides Carrots – 26 pesticides Milk - 12 pesticides Beef fat – 10 pesticides Pork Fat – 8 pesticides *Reference: www.thedailygreen.com/healthy-eating/eat-safe/Dirty-Dozen-Foods The Dirty Dozen Uncovered Since 1995, the Environmental Working Group has published a list of the most pesticide-contaminated foods based on testing conducted by both the USDA and FDA. This list only reflects measurable pesticide levels after high-powered washing and peeling. This list does not account for foods that are high in antibiotics or hormones. When debating if organic seems appropriate, it is important to think of the part of the fruit or vegetable you will be consuming. As example, celery has no protective skin, thus there is no barrier for the pesticides to remain and discard. Thus, by eating a recommended 5 servings of fresh fruits and vegetables per day, you may be consuming hundreds of pesticides. Long-term effects of this consumption are unknown, thus it is recommended to be cautious. The nutritional content of the dirty dozen is unparalleled, thus it is important not just to abandon those foods altogether. Many a rich source of fiber, Vitamin A, Vitamin C, Folate, and Vitamin K, the risks of avoiding these foods are more dangerous than the potential risk of pesticide overconsumption. What if I peel the outer layer and eat the flesh; does that help? Well, peeling fruit and/or vegetables will remove the most important nutritive layer of the food; the skin of fruits and vegetables is abundant in fiber, and important potentially cancer preventing phytochemicals such as carotenoids and flavonoids. Safer Foods to Consume: Asparagus Avocados Bananas Cabbage Cantaloupe Eggplant Grapefruit Green peas Kiwi Mango Onions Oranges Papaya Pineapple Sweet Corn Tangerines Watermelon Next time you grocery shop, remember the dirty dozen. Choose organics of these more often, perhaps even ½ of the time. The cost may only be about $1/day, and the long term benefits of consuming foods without pesticides may be well worth this small price.

Sugar is a big topic of discussion lately. Recent investigations have linked sugar consumption to everything from childhood behavior to the possible reason behind obesity in both kids and adults. But how much is too much? And where do you look on a food label to find out this information. As you see on a Nutrition Facts panel, grams of sugar are listed under "Total Carbohydrates." These grams of sugar can be derived from natural sugars (fruit or fruit juice), milk sugar (lactose), or just plain sugar (sucrose, organic cane syrup, brown rice syrup, etc). It is important to understand how much sugar is in the product you are consuming when you are assessing if a product is appropriate for you or your family. Five grams of sugar is equal to one teaspoon. As in this example, this particular product contains about NINE teaspoons of sugar! This equals about 146 calories, or better yet, 58% of the total calories in this product were just from sugar! Sugar is present in a large variety of products; everything from cereals, breads, yogurts, even pasta sauce may contain sugar! Not only is it important to look at the Nutrition Facts panel, but it is equally as important to read the ingredients to determine what is lurking in your food. Look for sugar in the ingredients, or other words like corn sweetener, corn syrup, cane juice, fruit juice concentrate, rice syrup, etc. It is important to make sure these are not among the first few ingredients in the foods you or your family most frequently consumes. Check out my recent interview on NBC 5 Chicago to learn more about slashing sugar in your daily diet.

Suggestions to combat the initiation of picky eating and other diet pitfalls. Preschool marks the start of a child's independence. Toddlers become "big kids," yearning to do things all by themselves. Preschool children constantly test the boundaries their parents provide, leaving mom or dad the opportunity to say "NO," or let them get their way.  The latter, of course, is the less popular option for most parents. In addition to increasing emotional, cognitive and behavioral growth during the preschool years, eating habits develop as well.  Many parents find it difficult knowing what to feed, how much and when.  With the little independent eaters trying to do things  their  way, it is crucial for parents to  have a plan and stick to it! When to Feed? Like older children, preschool kids require energy for growth, and to ensure cognitive development is not impaired.  Thus, eating at regular intervals throughout the day is crucial.  Further, breakfast should not be skipped...EVER!  Research shows breakfast skippers are more likely to become overweight or obese. Thus, making a priority to serve breakfast every morning is essential for long-term weight management in children. The most important tip--  breakfast doesn't have to be elaborate or require much time.  Yogurt smoothies, trail mix in a bag, or a hard-boiled egg; all of these are quick options that provide important nutrients for our kids. Keep in mind, making time to sit down at the table for breakfast is optimal. Parents should never let kids leave the house without some food in their tummies. Snacking is also something under much discussion. Parents often make the mistake of feeding their children too many snacks, too frequently.  Snacks should be low in calories and not affect the subsequent meal.  Preschoolers need only one (or less) snack per day.  Many times, preschool-age children consume too large snacks which prevent them from being hungry at the next meal.  Parents may interpret this behavior as "pickiness," which can unintentionally limit the child's food choices. What to Feed?  The USDA introduced ChooseMyPlate.gov ,  which is an excellent teaching tool for parents. Children should consume something from each of the five food groups (MILK, GRAINS, MEAT/PROTEINS, FRUIT, & VEGETABLES) most meals of the day.  Make a game about how many colors you can fit on your plate, teaching kids about variety and moderation. How Much?  Not too much! Preschoolers are NOT adults, and their tummies can get maxed out quickly. Thus, it is important to ensure they balance their food choices by not eating too much of one thing. For more hints on how to manage preschool pickiness, continue to follow our blog or for individualized counseling, contact Lara at www.feednutrition.com.

New research may make you think twice before adding more salt to your foods. Hypertension (high blood pressure) was never thought to be a health risk for children. Neither was Type 2 Diabetes, or NASH (Non-alcoholic steatohepatitis), however, with the rise in obesity, diseases like hypertension have moved into the younger population. Recent research from the Centers for Disease Control and Prevention looked at data from over 6000 kids between the ages of 8-18 over a 5-year period. Researchers reviewed all foods consumed and calculated salt intake. On average, results reported the children consumed 3300 milligrams daily, which is over 1000 mg more than recommended daily intake . Results indicated 15 percent had high blood pressure or pre-hypertension (blood pressure was slightly elevated). Most importantly, those who ate the most salt faced double the risk of having elevated blood pressure , compared to those who had a lower sodium intake. Further, the risk of high blood pressure was more than triple if the children were overweight or obese. These results are particularly important due to the fact that elevated blood pressure, even just prehypertension, can lead to high blood pressure in adulthood and potentially premature heart disease. How quickly does 2300 milligrams (mg) add up? Bagel, plain, enriched (4 inch) – 475 mg Cottage cheese, 2% milkfat (1 cup) – 918 mg Soup, chicken rice with vegetables (1 cup) – 459 mg Turkey roast, boneless (3 oz) – 578 mg TOTAL = 2430 mg Some other foods with notable sodium content: Baked beans, canned, with franks (1 cup) – 1114 mg Bread crumbs, dry, seasoned (1 cup) – 2111 mg Breakfast biscuit, egg and sausage (1 biscuit) – 1141 mg Cheese, American (1 oz) – 422 mg Crab, imitation (3 oz) – 715 mg Fast food, sub sandwich with cold cuts (6 inch) – 1651 mg Macaroni and cheese, canned entrée (1 cup) – 1061 mg Potato salad, home prepared (1 cup) – 1323 mg Pretzels, hard, plain, salted (10 small) – 1029 mg Soy sauce (1 TBSP) – 902 mg Source: USDA National Nutrient Database, Release 17 Tips to decrease your salt intake: 1. Look for lower sodium versions of packaged foods such as soups, ready-to-eat cereals, pasta sauce, deli meats, or canned vegetables. 2. Check the facts! Read the nutrition facts label to determine how much sodium is contained in foods you consume. Make sure to understand how much is in one serving. If it is close to your daily total (~2500), think twice. 3. Condiments count! Look for low-sodium or sodium-free, or use sparingly. 4. Avoid the salt shaker! Remove the salt from your dinner table, so your family isn’t tempted to add salt to foods. Out of sight, out of mind. For more sodium facts, check out the National Center for Chronic Disease Prevention and Health Promotion .

Update from the Academy of Nutrition and Dietetics Food and Nutrition Conference and Expo (FNCE) Just last week, thousands of registered dietitians and other food and nutrition professionals congregated at the Pennsylvania Convention Center in Philadelphia for the Academy of Nutrition and Dietetics annual Food and Nutrition Conference and Expo, popularly termed "FNCE." Not only an opportunity to learn from the leaders in the nutrition community, but a chance to network with other dietitians, and learn about the latest trends in food. ( Photo Source ) This year, the theme clearly was "natural." Both research and consumer demand are moving the marketing of food in the direction of all things "real," or "unprocessed." Rather than increase added fats, artificial ingredients, and other additives, it seems as if more manufacturers are jumping on the natural foods bandwagon, which I must applaud. Considering there are numerous reports of the dangers of ingredients including partially hydrogenated vegetable oils (trans fats), saturated fats, and added sugars , the message of more real foods with fewer ingredients is coming in loud and clear. Product spotlight - Monk fruit Monk fruit is the "new kid" on the low calorie sweetener block, yet has been around for thousands of years. Touted as an "all natural" alternative to sugar and other artificial sweeteners, the makers of Splenda have recently introduced Nectresse . Though cultivated in Asia, jam packed with antioxidants, and harvested using sustainable farming methods, Nectresse is still a low calorie sweetener; a topic which has caused much debate. Some reports claim low calorie sweeteners have a direct impact on overweight/obesity, including increasing craving for sweets and increasing appetite. Recent research from the Journal of Nutrition reports that though obesity trends are increasing, the impact of low calorie sweeteners on appetite, satiety, and body weight is not directly correlated and more research needs to be conducted. Fun with Food There were many so many exhibits to visit, sample products, and learn about the latest research on foods. One of the highlights was meeting Mr. California Raisin and the Del Monte Sweetie Pea! Portion Distortion Since the ChooseMyPlate guidelines were established, and obesity rates continue to increase, a top priority in nutrition education is to understand portion size and balance. This divided paper plate from Precise Portions is a fantastic way to encourage healthy eating, providing a large segment to be filled with vegetables and fruits, and two smaller segments for meats/proteins, and whole grains. The goal would be to keep these proportions in check, and not fill the large section with anything EXCEPT vegetables. Great plate for kids and teens, and perhaps others who could use some healthy direction! Gluten-Free Marketplace As the pediatric nutrition advisor for the University of Chicago Celiac Disease Center , the gluten-free market is always a top priority. Even the gluten-free offerings are becoming more "natural." This choice from Garden Lites was not only DELICIOUS, but also happens to be gluten-free. This product is perfect for the picky eater who may not indulge in vegetables, the gluten-free dieter, and also anyone who could use a little sweet treat, without feeling guilty! Check out Garden Lites brand's other offerings as well. Yum! Love their tagline: Real Food. Real Ingredients. Real Delicious.

Now that the party is over, what do you do with all that CANDY?? Halloween has come and gone, but one thing remains, piles and piles of CANDY! Check out the ingredients and you will not only find sugar but also corn syrup, cocoa butter, milk fat, hydrogenated palm kernel oil, coloring (including yellow 6, red 40, yellow 5, blue 2, blue 1), and the list goes on, loads of ingredients with little to no nutritive value. So, now what do you do with all that candy? 1) Limit treats to one each day for a week, then discard or donate the rest. Candy calories add up quickly, and provide additional sugar that our kids (or their parents!) don't need. In case you missed it, see the calorie breakdown of popular treats . 2) The Pumpkin Fairy! Is there a special toy, game, or outing that would interest your child? Tell your kids the "Pumpkin Fairy" is planning on paying them a visit. Trade your child's candy for a special treat, yet this time, not a treat your child will eat! Most of the fun of Halloween has to do with procuring candy. Sure eating sweets is fun, but kids won't be too disappointed if they get something equally desirable in return. 3) Donate it! There are a few established organizations that are willing to accept candy donations. Operation Gratitude was founded to support men and women deployed outside the US to help raise morale. Check out this Halloween Candy Buy Back program organized by dentists! FEED turned to local Pediatric Dentist, Dr. Reena Shah of Growing Smiles for her advice on candy consumption in kids. Q: If there is one type of candy to consume, what would you suggest? A: If candy is consumed, choose a variety that can "wash off teeth easily," such as chocolate. Gummy candies, such as Skittles, Starburst, or Air Heads, for example, typically get caught in the grooves of the teeth. These sticky sweets can attract other food particles, which may increase bacteria in the mouth. Q: If my child brushes his teeth right after eating candy, are his teeth protected? A: From a tooth perspective, brushing teeth with toothpaste immediately following candy consumption will clear the grooves of any candy residue, and is the best way to reduce bacteria on teeth. Q: What about sugar-free gum? Is that just as good as brushing my child's teeth? A: Gum chewing will aid in removing sugar from the teeth, but brushing teeth is the best way to reduce bacteria. Dr. Shah suggests sugar-free gum, specifically one that contains xylitol that actually inhibits the creation of acid in the mouth, thus reducing the risk of tooth decay. Always remember, eat sweets in moderation, and if you choose sweets, make sure to brush!

Reasons why you shouldn't leave the grocery store without them! “Faster than a speeding bullet, more powerful than a locomotive… LOOK! ” On your grocery store shelves… SUPER FOODS ! There are many foods that have become popular for their “super” properties, such as preventing disease, reducing inflammation, or even decreasing hunger. Though these foods aren’t going to make you fly, they will provide you and your kids with some powerful properties. Take a look and see how you can incorporate these foods into your daily diet. Almonds – Just 23 almonds provide a healthy dose of vitamin E, protein, potassium, selenium, and manganese. Not just rich in vitamins and minerals, almonds also are abundant in monounsaturated fats and fiber, which helps to stabilize blood sugar, and encourages satiety (the feeling of fullness), thus prevents overeating. According to the FDA, eating nuts as part of a diet low in saturated fat and cholesterol may also reduce the risk of heart disease. Apples – One of the highest fiber-containing fruits, apples contain a rich source of antioxidants (anti-cancer scavengers that kick the badbugs out of the body). Eat the skin for a treat that not only helps with digestion, but also fights cavities. Apples contain fruit-cleansing properties that prevent tooth decay. This super food not only helps to keep the dentist away, but the doctor as well! According to a study published in the Nutrition Journal , children who consumed two apples a week reduced their asthma risk by one-third. Avocado – Touted for its content of good fats (monounsaturated fat), avocados have been linked to a reduced risk of cancer, heart disease, and diabetes. Just 1/5 of an avocado has 45 calories, and 4.5 grams of fat, and also is an excellent source of dietary fiber, protein, and Vitamin K, C, E and B6. With tasty flavor and smooth texture, this super food makes for an ideal baby food as well as a healthy treat for older kids and adults. Quick snack idea: removing the pit of the avocado, fill the hole with low-fat cottage cheese. Yum! Blueberries – In addition to antioxidants, one-half cup of blueberries is loaded with Vitamin C, Vitamin K, and fiber. This nutritionally dense snack promotes eye health, brain development, and improved digestion. Blueberries also serve as a natural mood booster, ideal for the crankiest of days! Add these little blue guys to yogurt, oatmeal, or even pancakes to start the day off right. Cabbage – Don’t wrinkle your nose at this super food! One cup is loaded with fiber and Vitamins A, B, C, and D. Cabbage actually contains as much vitamin C an orange! Like blueberries, red cabbage contains antioxidants and has been shown to reduce the risk of certain types of cancer. Cabbage also is rich in iodine, a mineral essential for growth in children. Add red and green chopped cabbage to bowtie noodles for a kid-friendly and healthy dinner!chia seeds Chia seeds – The latest trendy super food, but one that has been around for years, chia provides Omega 3 fatty acids, fiber, and protein. Replace these for poppy seeds in muffins, breads, or mix them into oatmeal for a delicious treat. You will be surprised how versatile these little seeds are in recipes. Dark chocolate – This sweet treat is high in potassium, copper, magnesium, and iron. Contrary to popular belief that sweets promote cavities, consuming an ounce of dark chocolate about twice a week can actually benefit a child’s oral health. Dark chocolate is rich in theobromine, a mild stimulant that has been shown to harden tooth enamel and lower cavity risk. Keep it bitter, look for real cacao (60 percent or more) to pack the most flavonols and antioxidants to fight disease. Stay tuned for additional information about superfoods and learn about more choices to stock in your refrigerator and pantry.

Top 10 ways to manage your calories on the upcoming Thanksgiving holiday! 1. Help your Hunger. Arriving hungry to the holiday table is the worst thing you can do for yourself, unless you would like to over-indulge at dinner! Choose a small snack such as fresh vegetables with hummus or a non-fat Greek yogurt prior to attending your holiday meal to keep hunger at bay. 2. Manage your Meat. In order to keep calories in check, choose only the white turkey meat without skin. Dark turkey meat (3.5 oz) with skin
 provides approximately 208 calories and 10 grams of fat. On the contrary, white turkey breast without skin provides 
about 135 calories and 1 gram of fat
. 3. Vary the Veggies. Remember the ChooseMyPlate guidelines and balance total calories by increasing fiber-filled, lower-calorie vegetable servings. Select a variety of rich colorful vegetables such as sweet potatoes, butternut squash, and green beans; choose some non-traditional choices like kale or roasted beets to spice up your holiday dinner. 4. Balance the Booze. Keep in mind one 5-oz glass of wine contains approximately 125 calories. Try balancing your alcohol consumption by mixing in a glass of sparkling water between pours. 5. Evaluate the Extras. Gravy, cranberry sauce, butter, whipped cream--these are many of the few "extras" that pad additional calories to our Thanksgiving dinner. Be mindful of the extra calories added to your meal. 6. Focus on Fruits. Balance the high-fat desserts with fiber-filled fruits. Vitamin-packed fruits will aid in digestion and add a sweet end to the meal. 7. Subtract the Starch. Dinner rolls, stuffing, sweet potatoes, corn chowder, what do these all have in common? Starch! Choose one or two of these for your meal, rather than one serving of each, in order to keep total calories in check. 8. Add in Activity. With the additional calories typically consumed on Thanksgiving, try balancing your intake with a little activity. Go for a walk with your kids after dinner, strike up a family football game, whatever it is, make time to exercise! 9. Load up on Leftovers. Rather than consuming extra portions on Turkey Day, wrap up part of your plate to enjoy the next day. 10. Think THANKS! With the hustle and bustle of our daily routine, let Thanksgiving be a reminder of all we have in our lives to be thankful. Have your kids help prepare the holiday meal, let them set the table or make place cards, whatever you choose, enjoy the time with family and friends. Wishing you and yours a very Happy Thanksgiving!

Check out some of these fantastic items to get you and your family back on track after Thanksgiving! All-in-one blender - Healthy smoothies and shakes are a great way to combine convenience, vitamin-packed fruits and vegetables, and a serving of calcium-rich dairy or dairy alternative. However, many feel the clean-up makes smoothie preparation a chore on a busy morning. Fear not! There are some fantastic options available that make blending a breeze. Look for a product like the Ninja® Kitchen System . This product features single-serve containers that mix and serve in the same container! Have your kids assist with the recipe preparation, if possible. Typically, kids are more motivated to try something new when they are able to lend a hand with the prep work. Try this recipe for a pumpkin pie smoothie for a vitamin-packed treat the morning after Thanksgiving! Juicer - Many parents are frustrated that their children fail to consume a variety of vegetables and fruits. Vegetables are particularly important in our diet due to the vitamins and minerals they provide, including Vitamin A, Vitamin C, Folate, and Potassium. Research from the CDC shows a diet providing 5 servings of fruits and vegetables reduces cancer risk, in addition to other chronic diseases such as stroke, type 2 diabetes, and heart disease. Check out this Fruit and Vegetable Calculator to determine how many fruits and vegetables you need per day. Juicing can be a great way to incorporate fresh fruits and vegetables into the diet and still provide the antioxidant benefits. Keep in mind, juicing takes away the fiber from fruits and vegetables, so make sure to continue consuming them in their whole form in addition to juice. See a variety of juicers available here . Cast-iron skillet/grill pan - Iron is an important mineral required for development of blood cells, and proper body function. Not only can we get iron from the foods we eat, but also by cooking on alternative surfaces. Research from the Journal of Pediatrics found that iron requirements of infants can be met by simply cooking with iron utensils. Per report from the Academy of Nutrition and Dietetics , iron content varies depending on the length of time the food is cooked, the acidity, and the moisture content of the food. However, using a cast-iron skillet or griddle is a fantastic way to increase the amount of iron in our diet. Rather than buying pre-packaged pancakes, use a cast-iron skillet (like this one shown here) and prepare a big batch when time allows. This pan is not just for pancakes, but flip it over and you have a great surface for grilling chicken, fish, or even vegetables. This is a simple solution to ensure low-fat cooking can occur no matter the weather outside. Small Plates - Larger plates mean larger portions. During the holidays, this can be a dangerous combination! Rather than serving daily meals on large dinner plates, try downsizing to a typical salad plate for your everyday dinnerware. Research from Eastern Illinois University has shown consuming high calorie foods on smaller plates will significantly decrease the portion of calories consumed. As an alternative, try these portion plates from Precise Portions . These are a great tool to balance servings of high-calorie foods. Have a fantastic food-related find of your own? Contact FEED at www.feednutrition.com .

What’s hot to have in your pantry NOW? Check out Lara’s list of MUST-HAVE items* for your home! Good for your kids, great for your waistline. Learn what to stock on your pantry shelves to ensure healthy choices are always around. Here they are…Drum roll, please! Applegate Organics Chicken Breast – No antibiotics, nitrates, nitrites, gluten and casein free. Barilla Plus Pasta – multi-grain ingredients including flaxseed, barley, oats lentils and chickpeas makes this pasta a fantastic pantry staple. Blue Diamond Unsweetened Vanilla Almond Milk – only 40 calories per serving; great alternative to cow's milk for those with food allergies, lactose intolerance or just because! Cascadian Farm Frozen Fruit – picked and flash frozen, enjoy benefits of berries and stone fruits year-round. Chia Seeds – bored with flax seeds? These are even better! No need to grind, just omega-3 goodness. Country Choice Organic Old Fashioned Oats – Whole-grain, iron-packed, cholesterol-lowering; fantastic breakfast choice, full of soluble and insoluble fiber. Dr. Praeger’s Spinach Littles – rather than French fries, try these; with spinach being the first ingredient, it makes it a better choice. EarthGrains 100% Whole Grain Thin Buns – typical buns can provide up to 200 calories. These are fiber rich and 100 calories per bun. Eden Organic Canned Beans – BPA-free cans! Beans are a great source of iron, protein and even calcium! Eggland’s Best Hard Cooked and Peeled Boiled Eggs – ready to eat; throw in a lunch for an easy protein choice. Fiber One Caramel Delight Cereal – fiber rich, lightly sweetened (10g sugar/serving), eat it alone or try it on top of low-fat frozen yogurt! Half Naked Popcorn – Microwave popcorn is typically packed with unhealthy oils, try this already popped low-fat option as an alternative. Jessica’s Natural Foods Granola – simple ingredients, great tasting and also gluten-free. Just Tomatoes Freeze Dried Fruit – rather than dehydrated, freeze-dried preserves shape. Amazing crunch, a great low-cal snack. KIND Snacks – nuts, dried fruit, not much more, and gluten-free to boot! La Tortilla Factory Low Carb/High Fiber Wraps – 80 calories, 3 g fat, 8 g protein and a whopping 12 g fiber per serving; eggs, low-fat cheese and voilá, a breakfast burrito. Lifeway Probugs Keifer Squeeze Yogurt – whole milk-based, fermented milk beverage which yields a boat load of good bacteria. Living Harvest Tempt Hemp Milk – Omega-3 containing, vitamin-packed, this is the supreme alternative to milk for those with multiple food allergies. Mediterranean Snacks Baked Lentil chips – 3 g of fiber, 4 g protein and just 120 calories makes this the best of other “healthy” chip alternatives. Naked Nuggets – your kid addicted to chicken nuggets? Try these un-breaded options instead! Seapoint Farms Organic Shelled Edamame – 1 ½ single serving packs, convenient for on the go, great to pack in a lunch box. Snyder’s of Hanover Organic Honey Whole Wheat Sticks - 3 g fiber per serving make these a great choice. Spectrum Natural Foods Canola Oil Mayonnaise – same taste as regular mayo but better blend of heart-healthy monounsaturated fats. Stoneyfield Farm Oikos 0% fat Greek Yogurt – can’t say enough about Greek yogurt; more protein = feeling full! The Gluten-free Bar (GFB) – all-natural ingredients, delicious, and not-to-mention, Gluten-free! This bar contains as much protein as two eggs! Check out these products at stores near you. Think about substituting your usual grocery items with some of these! For more product suggestions, contact FEED at www.feednutrition.com ! *Disclosure statement: FEED KIDS, LLC has no financial interest in any of the above products with the exception of those hyperlinked. The noted products were chosen due to their superior nutritional profile and are recommended by Lara Field, MS, RD, CSP, LDN.

Parents frequently say, "Our family is stuck in a rut! I do not know what to make for dinner anymore! Can you provide me with some additional dinner suggestions?" Fear not! FEED's make-ahead meal suggestions area easy to prepare, and provide a healthy alternative to any convenience boxed item you might find in the freezer section of your grocery store. Quick make-ahead meal tips: Plan a cooking day! Make a few meals in one afternoon. Most recipes for casseroles, soups, and stews can be stored in the freezer for up to three months. Never say there's no food in the house again! Divide cooked foods into single-serve portions so they are ready-to-go at mealtime. This makes it easy to serve part of the family, when not everyone is coming home for dinner. Be sure to label (and date) each meal prior to storing in the freezer. Prevent the investigative work later, by preparing ahead of time. Prepare one-pot recipes that can be easily reheated and served alongside cut up vegetables, salad, or a whole grain side dish. Never throw out fruit again! As fruit ripens, and looks not-so-interesting to eat, cut it up, place in a zip-tight freezer bag, and store in your freezer.  Use the frozen fruit in a smoothie or shake, as a nutrient-packed alternative to ice. Bananas, berries, even pineapple or mango, all mix well with Greek yogurt or almond milk for a delicious and calcium-rich treat! Make-Ahead Meal Ideas: 1) Whole-grain French toast - Use your favorite high-fiber bread (greater than 3g/slice) and prepare a batch of French toast. Add a dash of cinnamon and/or vanilla to the egg mixture for variety. Good for the picky eater that is not-so-into eggs. Great way to increase fiber into kid's diets as well. 2) Oatmeal - Old-fashioned oats are a fantastic make-ahead meal. As compared to instant oats' mushy texture, old-fashioned oats are a more hearty choice. Prepare oats with milk or dairy alternative instead of water, and your breakfast also contains a serving of calcium and vitamin D for strong bones and teeth. Cook ahead of time, and keep in the refrigerator for the next morning.  Serve with small bowls of toppings such as dried cherries, chopped apples, or even sliced almonds. 3) Meatballs - One of the most versatile make-ahead meals. Meatballs can be added to whole-grain pasta, used in a sandwich, or even eaten on their own. Great for toddlers learning new tastes and textures, and soft enough to eat without too many teeth! Check out this recipe for allergen-free meatballs ! 4) Pasta casserole - Want a way to incorporate vegetables without too much difficulty? Toss it in a pasta bake. Use whole-grain pasta with at least 3 g fiber/serving, add in your favorite tomato sauce, toss in a veggie puree, such as spinach, broccoli, or kale, and top with cheese. Voila! A serving of vegetables without the whining. Make the veggie puree from fresh or frozen vegetables. 5) Vegetable/bean stew -  Sauté onions, add chopped mushrooms, zucchini, toss in one can of garbanzo beans, and a can of chopped tomatoes. Combine with a dash of salt and pepper, a handful of cilantro, and green onions. Presto! A hearty stew that can be eaten alone, or with your favorite whole grain bread/pasta.

The big game is approaching. To many, this day brings together family and friends to watch one of the greatest sports events of the year. But also, sitting around the living room with an abundance of food brings us one of the largest calorie-consuming feasts of the year. Research by the Calorie Control Council (CCC) and Snack Food Association estimates that Americans will eat 30 million pounds of snacks on game day - 11.2 million pounds of potato chips, 8.2 million pounds of tortilla chips, 4.3 million pounds of pretzels, 3.8 million pounds of popcorn, and 2.5 million pounds of nuts! On average, one may consume 2400 calories from snacking, not even counting calories from meals! Take a look at some of these tips from FEED to ensure a Sunday FUN-day, without the going out of bounds! Down-play the Dips - It wouldn't feel like a party without good-old chips and dip. However, dips are also one of the easiest ways to pad additional calories to the day. Chips, whether it be traditional potato, pita, or multigrain, are all about 150 calories per 1 oz portion (~10-15 chips) and can range between 5-10+ grams of fat. Check out how quickly some of these fat-filled choices add up. 7-layer dip - refried beans, sour cream, salsa, cheese, lettuce, onions, olives (2 TBSP) - 40 calories, 2 g fat, 0.5 g fiber, 1 g protein Artichoke and spinach dip (2 TBSP) - 100 calories, 9 g fat, 0 g fiber, 4 g protein Hummus (2 TBSP) - 70 calories, 6 g fat, 1 g fiber, 2 g protein Guacamole (2 TBSP) - 50 calories, 5 g fat, 0 g fiber, 1 g protein Blue cheese dressing (2 TBSP) - 143 calories, 15 g fat, 0 g fiber, 0 g protein Consider bringing your own lower fat options such as this Avocado Dip made with Greek yogurt (2 TBSP) - 50 calories, 3 g fat, 1 g fiber, 4 g protein. Call Interference - In order to prevent an overload of calories, try to create some interference between the food and the television. The more distance there is between the couch and the food, the better for everyone's waistline. Research from the Journal of Nutrition Education and Behavior has shown foods that are in closer proximity and more visible are consumed in greater quantities. Thus, keep the feast in the kitchen, and bring plates over to watch the game. This may help with portion sizes, too. Just try not to keep going back for more! Make a Pass - Typical football fare may include chicken wings, pizza, sub sandwiches, or perhaps puff-pastry coated treats, all of which are loaded in calories, fat, and little nutrition. Pass up the fried options, and choose grilled instead. Avoid any mayo-based sauces, and go for a mustard or even use hummus as an alternative. Finally, rather than having another serving of chips, try fresh vegetables instead. Bell peppers, jicama, cucumbers, carrots, or even sugar snap peas make equally as good vehicles for the delicious dips that are served. Have fun this Sunday, but once your Super Bowl party is over, remove the indulgent snacks from the pantry to keep them from arm's reach. Want more news updates from FEED? Follow @feednutrition  for more!