Get Outdoors For the Fun (Health) of It

On the Move
The warmer weather and longer days make a perfect venue for getting in some daily exercise. Take the “work” out of workout and play with your family:

• Make up an obstacle course at the local playground
• Grab your helmets and go for a family bike ride
• Invent water games with the sprinkler
• Take turns jumping rope, hula hoop-ing and hopscotch-ing in the driveway
• Play flashlight tag after dinner
   

To the Market
Take advantage of local and seasonal produce by visiting a nearby farmers' market and have everyone choose a new food to try at home. Or make a day trip to a local farm for some fruit and vegetable picking – you’ll get some exercise and support local farmers/growers. This time of year, look for:

• Strawberries, blueberries, raspberries, cherries
• Summer squashes and zucchini
• Sweet corn, tomatoes and radishes
• Leafy greens, peas and herbs
• Apricots, plums, peaches, nectarines
   

Wet Your Whistle
Along with the summer heat comes the risk for dehydration. If you feel thirsty, your body is already in liquid deprivation so be proactive and:

• Have each family member carry his/her own water bottle throughout the day.
• Aim for at least 8 cups (64 ounces) daily. 

• When grilling, choose leaner meats such as cuts of loin, round or leg when selecting beef, pork or lamb. Choose lean or extra-lean ground beef, chicken or turkey. Grill skinless pieces of chicken. Try out different fillets of fish (wrapped in foil) or cook up veggie kabobs brushed in olive oil. Grill portabella mushrooms for a rich, flavorful “burger”.
• Think outside the box and experiment with cooking chili (place a cast iron pot right on the grill!), fruit, or even pizza on your grill!
• When sitting down to enjoy your meal, aim to fill half your plate with vegetables, a quarter with whole grains (rice, pasta, bread) and a quarter with lean protein (meat, chicken, fish, shellfish.)
   

Be Sun Savvy – Fun in the sun does have its hazards such as increased exposure to UV rays which can raise your risk for sunburn and even skin cancer. Play it safe and:

• Try to limit sun exposure from 10 a.m. – 4 p.m. when it is strongest.
• Use sunscreen with SPF (solar protection factor) of 15 or more and reapply every two hours.
• For extra protection, cover your face with sunglasses and a hat. Use loose fitted clothing over arms and legs.
    

Picky Eaters: Tips for the Table

Try, try again – Did you know it could take up to 15 exposures to a food before a kid accepts it? Understandably, parents often give up after a few attempts and chalk it up to something that Johnny doesn’t like. Instead, persevere and encourage them to try – but without forcing the issue. And avoid the “clean plate” ideal – as long as your child takes a few bites, it’s better than forcing food, which leads to a negative impression.

Do a dip – It’s amazing how something as simple as a condiment gives a dish a whole new light a child’s eye. Plus, they love that they have command over their food. Quick dip tips:

Play the name game - In a recent Cornell University study, four-year-olds ate nearly twice as much of a vegetable when it was identified by a fun name like “Power Peas” or “X-Ray Vision Carrots” than when it was not¹. Even on days the vegetables weren’t given special names, the kids continued to eat about 50 percent more of a veggie that was previously highlighted. Unlike sneaking veggie purees into brownies or sauces, this technique still shows kids exactly what they are eating. So get your creative juices flowing and serve up some “Dinosaur Broccoli Trees” or “Princess Green Apples.”

Kids in the kitchen – Yes, it can be more of a hassle than a help to have your children involved when you are rushing to get a meal on the table. But if you take just 15 minutes of assistance from a tiny sous chef, you may be surprised how much it pays off into healthier eating. The feeling of control and independence often inspires kids to try new things. Based on your child’s age, here are kitchen tasks that may help put picking eating on the back burner:

• Toddlers- Rip lettuce/greens; wash produce in bowl of water
• Preschoolers- Cut fruit/vegetables with plastic knife; toss salad
• Grade school- Separate eggs; blend a smoothie; stir ingredients for baking
• Teens- Plan a dinner menu, do the grocery shopping and prepare the main dish

Practice what you preach – Your kids are watching so even if you tell them to drink their milk or juice, they probably won’t if you are guzzling a diet soda at the table. Try to practice food variety, too –in other words, get out of the “same lunch every day” rut.  At dinnertime, avoid being a short-order cook – the kids eat what the adults eat. And lastly, always talk positively about food, even if you don’t care for lima beans. 

¹ Wasnik, B. et al. Destigmatizing Fruits and Vegetables in School Cafeterias, ongoing USDA Economy Research Service grant, CornellUniversity, College of Human Ecology.

Family Meals Mean More

 

• Schedule regular meals on the family calendar and on the computer.
• Limit evening work and meetings.
• Encourage kid activities to end by 5:30 or start after 7 pm.
• Hold to a “no school activities one night a week” rule.
   

• Cook on weekends and freeze for weekday meals.
• Use the supermarket or restaurants to assist. For example, pair take-out veggie pizza with a salad or rotisserie chicken with applesauce.
• Create simple theme nights like “breakfast for dinner” or “indoor picnic.”

• Turn off the TV, cell phones, iPods and laptops.
• Try simple conversation starters such as “If you were a food, what would you be?” or “What’s your favorite season and why?”
• Shape homework into trivia questions for the whole family.

Deanna Segrave-Daly, RD, LDN

Tips for Getting More Fruit into your Family’s Diet

• Substitute Apple Sauce for oil or butter in most baked goods (brownies, cakes, muffins) to cut back on fat and calories.
• Make a fruit smoothie by blending fat-free or low-fat milk or yogurt with fresh or frozen fruit.

• Mix equal parts of sparkling water with Apple Juice, or other 100% Fruit Juice, for a refreshing, fizzy drink.
• Add an Apple Sauce cup as a healthy side to your child’s lunch.
• Pack a juice box (100% Juice) in children’s lunches versus soda or other sugar-sweetened beverages.
• For a quick snack, spread peanut butter on apple slices.
• Top yogurt with berries or other slices of fruit.
• Freeze 100% Fruit Juice in plastic cups and make your own juice-sicles or freeze juice in ice cube trays.
• Use Apple cider or juice as a marinade for grilling meats, or as a low fat option when sautéing onions.
• Create your own 100% Fruit Juice “punch” by mixing together your favorite fruit juices and serving in a punch bowl.
• For dessert, have baked apples, pears, or a fruit salad.