It is our job as parents to teach our children healthy eating habits that empower them to thrive physically, emotionally, and socially. In order to deliver on this important promise, we must set aside time to shop for and prepare fresh, whole foods. Here are some healthy kid-friendly meals, snacks, and desserts that have won star approval from my toughest critics. Quantities are approximate and may be modified to accommodate your child’s preferences.

See notes below on salt, oils, and sweeteners and for additional helpful tips read  6 Ways to Get Your Kids to Eat Healthier.

Breakfast

• Warm oatmeal with a dash of salt, a drizzle of agave or pure maple syrup, and a small dollop of coconut oil. Use whole rolled or steel cut oats, not instant. You may also mix in a spoonful of nut butter for a little protein boost.
• Homemade Muesli: raw rolled oats, a handful of plain Joe’s O’s (or your low sugar cereal of choice), and slivered raw almonds topped with a drizzle of honey and unsweetened almond milk. I like Almond Breeze almond milk and prefer this to cow milk since it is easier to digest.
• Egg Taco. Cook 1-2 eggs omelet style in lightly buttered pan with a dash of salt and wrap in a warm corn tortilla. It is important to use eggs from chickens that graze on a natural diet. Avoid conventional eggs.
• Quinoa with dried berries: Cook quinoa (2 parts water, 1  part quinoa) for about 15 minutes. When it’s about 1/2 way cooked, add dried berries, a dash of cinnamon, and a pinch of salt. Right before serving mix in 1-2 Tbs flax meal (for added fiber) and top with sliced almonds, a drizzle of agave syrup, and a small dollop of coconut oil or butter.
• Sprouted grain French toast: Soak slices of sprouted whole grain bread in a mixture of eggs, vanilla, almond milk, and cinnamon. Brown both sides in a lightly buttered pan, and drizzle with pure maple syrup.

Lunch or Dinner

• Scrambled egg wrapped in a warmed brown rice tortilla (from Trader Joe’s) with a bowl of petite peas. I use frozen peas and run them under warm water to thaw.
• Turkey hummus sandwich with carrot sticks. Use sprouted grain bread and turkey that is free of nitrates/nitrites.
• Hard boiled egg(s), 1-2 Ryvita sesame rye crackers lightly smeared with chevre goat cheese, and fresh sugar snap peas.
• Browned tofu with quinoa and steamed green beans. Cook quinoa (2 parts water, 1  part quinoa) for about 15 minutes. I usually add a little bullion or broth for flavor. To prepare the tofu cut into bite size cubes. In a mixing bowl combine soy sauce, a drizzle of honey, and a dash of powdered ginger and stir in tofu, evenly coating all sides. Melt coconut oil in non-stick pan over med-high heat. Brown tofu on all sides. Once the green beans are finished steaming and on the plate, drizzle with flax oil and add a dash of salt.
• Chicken pieces atop brown rice with steamed broccoli. I often pick up a pre-cooked whole rotisserie chicken at Whole Foods. Cook the rice with half water and half chicken broth to make it extra tasty and add a little butter and salt to the broccoli.
• Grass-fed beef burger with mashed sweet potato and corn on the cob. Bake the sweet potatoes for about 50min, remove the skins, put in a bowl, add a pinch of salt and a dash of cinnamon, and blend with the hand mixer. Grill patties and garnish with a swirl of organic ketchup (make sure it doesn’t have HFCS). Steam or grill corn on the cob.
• Teriyaki salmon with polenta and vegetable of choice. Marinate salmon in teriyaki sauce and bake or grill. Polenta cooks in only about 5 min and is easy to prepare with 3 parts water to 1 part corn meal (add a little bullion or broth for flavor).
• Bean and brown rice tacos with a vegetable of choice. Warm beans and rice on the stove (I avoid using the microwave) and wrap in warm corn tortillas. This is a super quick meal if you have leftover rice and use canned beans.

Snacks

• Sliced apple with peanut butter. Your peanut butter should contain only two ingredients: peanuts, salt.
• Sprouted grain toast with almond butter and banana/honey/or 100% fruit jam.
• Homemade popcorn drizzled with either flax oil and salt or liquid aminos and brewer’s yeast.
• Hummus with a few sliced carrots and rice crackers for dipping.
• Fruit smoothie. Use any combination of these ingredients or your own additions: unsweetened almond milk or coconut milk, fresh and/or frozen fruit (banana, blueberries, blackberries, mango, strawberries, etc), nuts (raw cashews or walnuts), avocado, a little pure maple syrup to taste (may not be necessary), water.
• Fresh seasonal fruit such as melon, pear, plum, peach, grape, strawberries, etc.
• Frozen fruit such as mango, blueberries, grapes, or bananas. Perfect for a hot day.
• Ryvita crackers either plain or with a smear of chevre goat cheese.
• Nuts. I recommend raw, sprouted, or roasted & lightly salted.

Drinks

Kids should primarily be drinking water. One glass of juice per day is fine, but avoid soda, diet soda, and other sugary or artificially sweetened drinks.

Dessert

• Fresh seasonal fruit such as melon, pear, plum, peach, grape, strawberries, etc.
• Frozen fruit such as mango, blueberries, grapes, or bananas.
• Chocolate covered frozen banana (I found these at Trader Joe’s).
• Homemade frozen juice popsicles. These are healthier and more economical than pre-packaged juice bars.
• Mango pudding: In blender, puree soft tofu, frozen mango, a dash of vanilla, and pure maple syrup to taste.
• Coconut milk ice cream (Coconut Bliss makes a great product).

Salt: I only cook with unrefined (French Celtic) gray sea salt because it contains trace minerals which support optimal health. When we avoid processed foods, which are loaded with copious amounts of pure sodium chloride, we can freely add a little salt to our food.

Oils: I cook solely with olive oil, butter, and coconut oil. I only use butter from grass-fed cows because it contains greater amounts of vitamin A, D, K, E, and omega-3s in addition to supporting more humane and environmentally responsible methods than conventional butter. Coconut oil has antibacterial and antimicrobial properties which boost the immune system. It is also very stable and can tolerate high heat without becoming damaged or oxidized. Flax oil is a good source of omega-3s and can be added to warm food but should not be used for cooking as the heat will damage and oxidize it.

Sweeteners: Use unrefined natural sweeteners such as pure maple syrup, agave nectar, and honey. Again, when we are not feeding our children sugar laden “kid food” we can feel free to add a bit of natural sweeteners to make whole, healthy foods more exciting for them.

Phytonutrient-rich foods make portion control easy.

Have you ever gone on a midnight broccoli binge or pigged out on kale?  When we eat plant based whole foods we don’t have to think about counting calories or measuring portions; it is intrinsic. Unrefined plant foods give you the most amount of nutrients for the least amount of calories. Phytonutrient dense foods are also high-fiber, low-glycemic, low in saturated fats, trans-fat free, HFCS free, and notably high in antioxidants. They are everything processed food makers aspire to achieve but never will. These packaged foods, such as chips, cookies, crackers, candy, sugar cereal, and thousands of other processed food products are totally void of phytonutrients and (not coincidentally) the most difficult to control portion size.

Eat organic to give your diet a phytonutrient super boost.

Organic farming standards require that farmers use natural means such as crop rotation, as opposed to chemical fertilizers and pesticides, to maintain nutrient rich soil for their plants to grow healthy and strong. When the soil contains more nutrients, so do the plants which grown in it.

Apply this rule to the diets of the animals you eat.

Grass fed beef, free range chicken, and wild fish eat foods richer in phytonutrients than their conventional or farmed counterparts. When these animals are given the opportunity to thrive on a phytonutrient-rich diet, they are healthier and leaner. Additionally, meat from naturally grazing and wild animals contains more beneficial omega-3 fatty acids.

Phytonutrients slow the aging process and promote cardiovascular health.

These powerful antioxidants decrease oxidative stress and inflammation, two well known causes of premature aging, cancer, and cardiovascular disease. You can spend hundreds of dollars on supplements, vitamin drinks, skin serums, and pharmaceuticals to slow the aging process and improve heart health, or you can get it all, and more, with a phytonutrient-rich diet.

“New” phytonutrients are being discovered every day; lignans in flaxseeds, catechins in green tea, polyphenols in cocoa, and carnosol in rosemary. Clearly, there is still much to be discovered about the unique benefits plant based foods provide for us which is why we can not depend on man-made elixirs to compensate for a nutrient deficient diet. Give your body what it needs to promote health and weight loss by consuming a phytonutrient-dense diet, consisting primarily of fresh whole, ideally organic, plant foods along with meat from wild or naturally grazing animals.

How to Pick an Energy Bar

Most energy bars are a far cry from the healthy snack they claim to be, however you can outsmart deceptive marketing jargon by following these three steps.

1. Ignore all health claims on the front side of the packaging.
2. Turn to the backside of the packaging and read the list of ingredients.  I look for bars that contain very few minimally processed ingredients. The first ingredient should not be a sweetener and the bar should not contain any high fructose corn syrup, hydrogenated or partially-hydrogenated oils.
3. Look at the nutrition breakdown and see if it meets this criteria: 220 calories or less, under 19 grams of sugar, and at least 7 grams of protein. Since around 75% of adults do not digest dairy properly, I often look for bars that are free of whey protein.

Remember, even the best quality bars are still processed and by no means a replacement for fresh whole foods.

When You Should Eat an Energy Bar

An energy bar can be the perfect fix when you are out and about, your blood sugar is dropping, and food is nowhere in sight, as a pre-workout energy boost, or when you need to subdue a hungry, cranky child. I always keep one in my car and my purse for such occasions. Bars are also handy as a quick, easy to digest fuel during long endurance training sessions (ex: 3+ hour bike ride). For the most part, however, energy bars should be thought of as an emergency fall back and limited to about 2 per week.

Energy Bars That Make the Cut

• Hammer Bar- almond raisin: 220 calories, 15g sugar, 10g protein
• Hammer Bar- chocolate chip: 220 calories, 17g sugar, 9g protein
• Raw Organic Food Bar- chocolaty chocolate chip: 200 calories, 18g sugar, 10g protein
• Think Organic- chocolate coconut: 160 calories, 13g sugar, 4g protein
• Organic Food Bar- original (these numbers are for ½ bar): 150 calories, 10g sugar, 7g protein
• Heart Thrive Oat Cakes by Suncakes (these numbers are for 1 heart): 178 calories, 8g sugar, 7g protein

Do you or your children experience any of these symptoms?
Bloating and gas
Constipation, diarrhea, IBS
Inability to lose weight
Acne or Eczema
Back or stomach pain
Inflammation
Suppressed immune system or chronic ear infections
ADHD
Fatigue
Bed wetting

If you answered “yes” to one or more of the above, you should consider testing yourself and/or your child for dairy sensitivity. You can do this very simply by eliminating all dairy products (see list below) for 2-3 weeks. Then, if your body hasn’t already given you a clear answer, reintroduce it by drinking a full glass of milk in the morning and see what happens. Depending on how your body does or doesn’t react, you will learn if you can properly digest dairy. If you do not experience any reaction, feel free to keep dairy in your diet. Yet, I strongly recommend that you buy only organic milk (free of hormones, antibiotics, and pesticides).

Calcium
The most absorbable calcium supplement will contain a blend of calcium citrate, magnesium, and vitamin D. Eat calcium-rich foods such as leafy greens, broccoli, hazelnuts, amaranth, and almonds and avoid drinking high-phosphorus containing sodas which leach calcium from your bones.

My favorite milk substitutes include: unsweetened almond milk for kids, soy milk for coffee, coconut milk for cooking, coconut oil for baking, and coconut ice cream for a delicious dessert.

Dairy Foods List
Milk
Cream (even a little in coffee)
Cheese
Yogurt
Sour cream
Cottage cheese
Cream cheese
Goat milk & cheese
Ice cream
Frozen yogurt
Anything containing Whey or Casein.
Hidden sources may include pasta sauce, energy bars, sports drinks, “non-diary” cheese, and other processed foods.

If it’s something you love, go for it; otherwise pass.

When faced with a plethora of sweets day in and day out, the best tactic is to indulge selectively. Allow yourself to enjoy the things you truly love (in moderation, of course) and pass on everything else. This strategy will keep your overall sugar consumption low, while still allowing you to take pleasure in the occasional treat.

Select the 2 best events to go wild  (no restrictions).

For all other parties and gatherings follow these guidelines: Don’t show up “starved”. Drink a glass of water between alcoholic drinks and limit alcohol to 2 glasses of wine (or equivalent). Eat large portions of vegetables, medium portions of protein foods, and small portions of everything else.

Keep healthy treats on hand.

You will feel a lot less deprived passing on the cookie plate when you know you have a juicy, sweet satsuma tangerine waiting for you in your purse. Other delicacies of the season include: pomegranates, persimmons, and pears. If chocolate is your love and nothing else will do, enjoy a small square of dark (70%) chocolate, which is rich antioxidants and low in sugar.

Keep up with your workouts.

Get to the gym, the trail, or wherever you go to be active. Whether you are traveling or have family in town make sure to squeeze in some exercise. If time is tight, do 30 min instead of 60 or jog from your house instead of going to the gym. Take your out of town guests to a local park for a group walk/hike. Getting in your workouts during the holiday madness may require some creativity and flexibility, but it can be done and may very well save both your waistline and your sanity.

I am not a proponent of conventional eggs from mass-produced, corn-fed chickens who are raised in their own filth (sorry to be grim, but it’s true) and never see the light of day.  Eggs from these chickens typically have a pale yellow yolk and a watery white. They are inferior in both taste and nutrition (around 20 times more omega-6). Although omega-6, like omega-3,  is an essential fatty acid and we get way too much of it in the typical Western diet. Excessive amounts of omega-6 can promote inflammation, bog down the metabolism, and decrease insulin sensitivity.

If you can not get to a farmer’s market, the next best thing is free range omega-3 enriched eggs. How do they get those extra omega-3s in there? Farmers supplement the chicken’s diet with flax seed, which intensifies the omega-3 content in the eggs they lay.

What others have to say about eggs…

Sally Fallon, author of Nourishing Traditions, informs us that “Many cultures recognize that eggs are a brain food and encourage pregnant and nursing mothers to eat as many as possible.” She also emphasizes the importance of buying eggs from farms that allow their chickens “to eat bugs and graze on green pasture” as well as the benefits of these nutrient-rich eggs for the development of brain, nervous system, and visual function in babies and children. (605)

Rebecca Katz, culinary goddess and author of one of my favorite cook books “The Cancer-Fighting Kitchen”, points out a “huge study of 121,000 women [which] suggested that eating three eggs a week during adolescence dropped the risk of breast cancer by 18 percent.” (35)

According to Gary Taubes, author of Good Calories Bad Calories, “Dietary cholesterol… has an insignificant effect on blood cholesterol. It might elevate cholesterol levels in a small percentage of highly sensitive individuals, but for most of us, it’s clinically meaningless. …[However] telling people they should worry about cholesterol in their blood but not in their diet has been deemed too confusing.” (19)

Susan Allport, author of The Queen of Fats, brings our attention to “…the work of William Connor at the Oregon Health and Science University in Portland and [other] studies that have found no association between egg consumption and either heart disease or serum cholesterol levels.”  (141)

Health Magazine’s (Nov. 2009) article titled “Your A-to-Z Guide to a Flat Belly” had this to say… “Dieters who had two eggs with breakfast whittled their waists more than those who ate the same number of calories but had a bagel instead, research published in the International Journal of Obesity says.” (48)

Fruit should be heavy for it’s size.

Weight indicates how much water is in the fruit, or how juicy it is. For apples, oranges, peaches, and the like I gently toss and catch it in one hand. For melons, I use two hands to feel for weight.

Vegetables should be firm.

Always check that your broccoli, carrots, snap peas, snow peas, and green beans are rigid and not bendy. If they bend easily, they are not fresh and you should find something else to put in your basket. Likewise, chard, collards, and kale should be springy, not droopy or limp.

Fruit should be fragrant.

Close your eyes, put your nose right up to the fruit, and inhale. Fragrance is a very good indicator of flavor when choosing melons, tomatoes, peaches, and pineapple. If you can’t smell it, chances are the fruit will be lacking flavor.

Gently press to test for ripeness.

Press gently (do not bruise the produce) near the stem of an avocado or a melon or the belly of a peach or fig. When the fruit gives slightly under the pressure of your thumb, it is ripe and ready to enjoy! If it is too soft, it’s over-ripe. If it is too firm, let the fruit sit out on your counter and test it again tomorrow or the next day.

Listen to the melons.

Hold a watermelon in one arm and thump it with the pads of your fingers (like a drum) to listen for crispness. The sound you are seeking is a higher pitched, clear “bap!”, not a dull thud or hollow sound. Melons such as honeydew, with seeds in the middle, will sometimes reveal a sloshing sound when you shake it near your ear. This indicates a very juicy melon that is ready eat.

Eat with the seasons.

Buy fruits and vegetables that are in season and as locally grown as possible. Following this rule will almost always lead you to the least expensive and freshest produce in the market.

Next time you are at the supermarket, make it a complete sensory experience. With a little practice, you will become an expert at choosing the tastiest, freshest produce.  Fruits and vegetables are an essential part of any diet that successfully promotes weight loss, health, and longevity so fine tune your skills and learn to choose the best.

Drink a minimum of 64 ounces of water each day.

That’s 32 fl. oz. between breakfast and lunch and 32 fl. oz. between lunch and dinner. Drinking sufficient amounts of water can eliminate cravings for juice, soda, and other high sugar, calorie-rich beverages. Being well hydrated also helps curb hunger, stabilize energy, and flush out toxins. The easiest way to get in your 64 ounces is to fill up your water bottle (I use a 32 fl. oz. Nalgene) first thing in the morning and then again after lunch. If you get bored with plain water you can add a squeeze of fresh lemon (also supports detoxification), crushed mint, sliced cucumber, or mix it up with an occasional glass of sparkly water. Staying well hydrated throughout the day helps with weight loss by displacing calorie-dense beverages and helping to control your appetite.

Eat at least 3 servings of vegetables every day.

Vegetables are nutrient dense, low-calorie, low-sugar, high-fiber, and jam packed with antioxidants (anti-aging). How many other foods can boast this way? The high fiber content of vegetables fills you up, displacing other calorie dense, nutrient deficient foods. In other words, the more veggies you eat the less “other stuff” you’ll eat. Fiber also keeps you satisfied longer after a meal and has well known cleansing benefits. Antioxidants and phytonutrients in vegetables keep the body healthy and prevent age-related degenerative diseases.

There are many easy ways to cook vegetables including sauteing, roasting, grilling, and steaming. Allot 50% of your dinner plate for vegetables. Also, before you leave the house in the morning, pack a container of raw, chopped veggies to snack on throughout the day.

Next time you are at the grocery store go wild in the produce section. Approach the arugula, bow to the broccoli, caress the carrots, and sweet talk the spinach. Let the mood take you and try a few new things. Just don’t forget to bring your water bottle!