IN THE KITCHEN
Breakfast: Scramble eggs, chopped tomatoes, diced green bell peppers, and shredded Monterrey Jack cheese
Pizza: Cooked turkey sausage, sliced mushrooms, chopped onions, low-salt tomato sauce, and a sprinkle of oregano
Chicken: Cubed, cooked chicken (use last night's leftovers), microwaved frozen vegetables like corn, peas, and carrots, and low-sodium teriyaki sauce
Taco: Ground beef (browned and drained)m canned kidney beans (drained), shredded cheddar cheese, low-fat sour cream, and salsa
Note: One-half cup of brown rice provides one serving of whole grains (three servings a day are recommended). Also, rice is gluten-free, so it's a great choice for children with Celiac disease or wheat allergies.
Q & A
How Much Juice?
Q: My children love to drink juice. Should I try to limit how much of it they drink?
A: The short answer is "yes." While juice has nutrients, it also has a lot of sugar. Believe it or not, a 12-ounce glass of apple juice can contain 10 teaspoons of sugar - the same as in a can of cola - and a glass of grape juice can have 15 teaspoons of sugar. Encourage your children to eat fruit rather than drink juice. They will consume fiber along with more nutrients.
If your kids do have juice, try to limit it to a glass a day. Choose varieties marked 100 percent juice, and stay away from those labeled "fruit drink." "fruit," or "cocktail." The best bets are orange or grapefruit juice since they have more natural vitamin C and less sugar.
Exercise = Fun
When children are young, exercise isn't exercise - it's just plan fun! Try these ideas for putting more physical activity into your youngster's day.
Lie on your tummy with your arms straight out in front of you (as if you're flying). Lift your arms and legs off the ground at the same time, and hold for five seconds, Put your arms and legs back down. "Fly" 10 more times.
Bubble Jumping Jacks
Have your child do jumping jacks as you blow bubbles toward them. How many bubbles can they catch as they jump? Switch, and let them blow the bubbles as you do jumping jacks.
Play music, and dance up a storm. When you stop the music, everyone freezes. Hold your poses for 10 seconds, and start the music back up.