First, get rid of nutrient-devoid chips, cookies and soda. “Replace them with healthier, portable fuel like nuts, baby carrots, low-fat string cheese and cottage cheese, yogurt and dried fruit,” suggests Ayoob. This does away with the good- versus-bad food battle on the home front. Ponichtera likes keeping a bowl of


varicolored seasonal fruit on the counter for when kids return home ravenous. She also recommends offering sliced veggies and fruit with tasty and nutritious yogurt, guacamole or hummus dip, or making after-school smoothies, using frozen fruit, healthy, low-fat milk and yogurt. Because watching TV—including


commercials extolling unhealthy foods— provides prime opportunities for mindless snacking (various studies link excess TV time with elevated body fat), consider pull- ing the plug after an hour. If snacking must be done in front of the tube, Ponichtera likes natural, unbuttered popcorn, deem- ing it excellent because it’s whole-grain, low in calories and high in filling fiber. “Unhealthy snacking can have an impact on academic performance, energy levels and weight,” Ayoob remarks. Try this: Don’t push the panic button


if a child looks a little heavy while he or she is still growing, but it never hurts to give the household pantry and fridge an overhaul. First, get rid of nutrient-devoid chips, cookies and soda. “Replace them with healthier, portable fuel like nuts, baby carrots, low-fat string cheese and cottage cheese, yogurt and dried fruit,” suggests Ayoob. This does away with the good- versus-bad food battle on the home front. Ponichtera likes keeping a bowl of


varicolored seasonal fruit on the counter for when kids return home ravenous. She also recommends offering sliced veggies


22 NA Twin Cities Edition


and fruit with tasty and nutritious yogurt, guacamole or hummus dip, or making after-school smoothies, using frozen fruit, healthy, low-fat milk and yogurt. Because watching TV—including


commercials extolling unhealthy foods— provides prime opportunities for mindless snacking (various studies link excess TV time with elevated body fat), consider pull- ing the plug after an hour. If snacking must be done in front of the tube, Ponichtera likes natural, unbuttered popcorn, deem- ing it excellent because it’s whole-grain, low in calories and high in filling fiber.


Meals in a hurry The desire for something quick may be why half of total U.S. food expenditures today go to meals prepared outside the home. Studies suggest that the more we purchase fast food, the greater our girth. “This should come as no surprise, because what is often ordered is mostly out-of- control portions, higher in calories, fat, sugar and salt, than what would be served at home,” says Ayoob. Even shunning the all-too-familiar


drive-through for a smarter option could pack on pounds. Researchers reported in the Journal of Consumer Research that an individual is likely to underestimate the calories in a meal marketed by a restau- rant as healthier, than those in a meal from a perceived offender. This mistake often leads to overeating through purchasing ex- tra or bigger side orders, suggest the study’s authors. University of Minnesota research sug- gests that adolescent members of families that rely on fewer than three purchased meals per week are more likely to con- sume healthier beverages and vegetables with meals and less prone to indulge in soda and chips at home.


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Try this: Skip the fast food outlets and


open The Joy of Cooking. “Preparing more home-cooked meals is all about planning and implementing time-saving strategies,” says Ponichtera. Take time during the weekend to create dinner menus for the coming week, with input from all family members, and make a detailed grocery list to facilitate an efficient visit to the health food store and grocery. Ponichtera also stresses the, “Cook once, serve twice,” trick, where home chefs purposely double the recipe and plan to serve leftovers later, adding different sides for variety. When time is at a premium, tossing ingredients for stews or chilies into a slow cooker in the morning is a tasty and healthy option. “Always have a few homemade dishes that can be eas- ily warmed up, such as lasagna, soups and casseroles, in your freezer,” adds Ponichtera. It also works to freeze left- overs in lunch-size containers to take to work.


On days when family members


have time to cook, make salads and dressings (served on the side) or bean, vegetable and whole-grain side dishes ahead of time, so they will be ready accompaniments for the coming week’s entrées. “Involving children in the meal prep not only saves parents time,” reflects Ponichtera, “but also teaches kids valuable cooking skills they might otherwise lack.” Everybody wins.


Canadian-based registered dietitian and nutrition writer Matthew Kadey also takes active vacations to keep trim.


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