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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