mother of two.


She also suggests letting kids loose in the produce department to pick a new fresh item they are curious about, and then involving them in its preparation, so they are more likely to try it. “Or, sub- stitute a familiar food, like apples, with pears,” Ayoob recommends.


Snack attacks With so much unhealthy snack food marketed toward kids, it’s easy for youngsters to graze their way to a big- ger waistline.


Findings shared by Italian univer-


sity researchers in the Journal of Pedi- atric Gastroenterology and Nutrition specifically link savory, energy-dense snack foods with childhood obesity. The U.S. Department of Agriculture reports that the percentage of Ameri- can children eating three regular meals a day has decreased over the past 25 years, while consumption of high-calo- rie, snack-type foods has gone up. “Unhealthy snacking can have an impact on academic performance, energy levels and weight,” Ayoob re- marks. Try this: Don’t push the panic but- ton 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 offer- ing 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—includ-


ing commercials extolling unhealthy foods—provides prime opportunities for mindless snacking (various studies link excess TV time with elevated body fat), consider pulling the plug after an hour. If snacking must be done in front of the tube, Ponichtera likes natural, unbuttered popcorn, deeming it excel- lent 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 expen- ditures 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 or- dered 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 underes- timate the calories in a meal marketed by a restaurant as healthier, than those in a meal from a perceived offender. This mistake often leads to overeating through purchasing extra or bigger side orders, suggest the study’s authors. University of Minnesota research suggests that adolescent members of families that rely on fewer than three purchased meals per week are more likely to consume healthier beverages and vegetables with meals and less prone to indulge in soda and chips at home. Try this: Skip the fast food outlets


and open The Joy of Cooking. “Pre- paring 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, toss- ing 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.


It is easy to sit up and take notice; what is difficult is getting up


and taking action. ~Honoré de Balzac


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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