Posted by Jennifer Lee on September 01, 2011 0 Comments
Posted by Jennifer Lee on September 01, 2011 2 Comments
I know this kid. When she was
a toddler she ate everything. Then she turned three and her expansive palette narrowed
like a construction zone on El Camino. If you declare one more time, “You must
eat your broccoli before you can have dessert!” you might explode. How do you
get back on track? Here are my tips for how to eat healthy with picky eaters!
1. Keep it fun!
yell, “Get your shoes on,
we’re going to be late!” -- nothing happens. My husband exclaims, “Kids team
against Daddy, race ya!” and my kids are ready before I can put my coffee cup
in the dishwasher. A game is engaging and kids want to have fun. At the table,
count colors, share jokes, play “kids team” against parents. Bonus points for
good manners and trying new foods! Crunch a Color is a great tool for keeping it fun.
2. Let the kids choose.
Young children do not get
to control much, but they can control what they eat. Set them up for success by
serving up a balanced, colorful meal and then, in a fun and playful way, let
them choose. Think protein + 3 colors + healthy grains. This little formula gives
kids an easy to understand goal, then puts them in the driver’s seat. Be a role
model by making healthy choices for your own plate as well.
3. Be flexible.
What works for one child
might not for the other. Always be aiming for a colorful, balanced meal, but be
flexible in how you get there. Think about nutrition over the course of a week
as opposed to just one meal. Take what they already like and find new ways to
prepare it. If they like roast chicken, try a chicken with veggies stir fry.
Mostly, be patient, positive, and flexible.
This article appears in the October 2011 issue of Jen's column, Healthy Eating, that is featured in the Burlingame Mothers' Club
newsletter each month. The BMC is a local mothers group in the Bay Area
with over 1,700 members in Burlingame, Hillsborough and San Mateo. Jen
is an active member and former President of the club.
Posted by Jennifer Lee on August 18, 2011 0 Comments
This is an easy and colorful lunch. Most of the food can be
prepared with your kids the night before, including the rice and the Tamago,
making morning time assembly a breeze.
One simple formula: Protein + 3 Colors + Healthy Grains
Protein: Tamago (see recipe)
3 Colors: Edamame (Green), Carrot Sticks (Yellow / Orange), Sliced
Plums (Blue / Purple)
Healthy Grains: Veggie fried rice (see recipe)
Once you get the hang of it, making Tamago is pretty easy. I use a
regular frying pan. You can also purchase Tamago premade at any local Japanese
market, including Suruki Supermarket on 4th Ave in San Mateo.
Add ingredients into a
mixing bowl. Beat well.
oil a frying pan, place over medium heat. Add a thin layer of the egg mixture.
mixture sets, roll it to one side of the pan.
Add a bit
more oil, another thin layer of mixture (lifting the roll to make sure you
cover the pan). Let it set. Roll to the other side.
until you’ve used all of the mixture.
from the pan. Squeeze (with a sushi rolling mat). Slice. Serve or store in
Veggie Fried Rice
The great thing about fried rice is you can add any number
of veggies that your kids like and it’s easy to make in advance. Tastes better if
you sauté the rice on the second day!
- 3 cups Jasmine or brown rice,
- 1 tablespoon grapeseed oil
Add 1 Tbsp
grapeseed oil to a wok or large frying pan over high heat.
rice and sauté until lightly browned.
well in the center of the rice. Add 2 eggs, beaten. Stir lightly while the eggs
cook in the well, then mix thoroughly with the rice.
peas, mix well.
Add ½ Tbsp
soy sauce. Mix. Serve or store in fridge.
Posted by Jennifer Lee on August 07, 2011 0 Comments
Back to school means a whole new schedule in our house and a
well-planned strategy for making easy and nutritious lunches that the kids will
eat. Here are a few of my tips for a successful lunch box!
1) Follow a
simple formula: protein + 3 colors
+ healthy grains.
A colorful, well-balanced meal is a healthy meal. When you
pack lunches, follow my simple formula: protein + 3 colors + healthy grains. Keep a list of favorite
foods by color for inspiration. Aim for
two of the colors to be veggies. Steer clear of dried fruits to avoid cavities
and the sugar high.
2) Get your
Brainstorm foods that the kids would like to eat and let
them choose the menu. Take them shopping with you to pick their foods and when
you can, let the kids prepare their lunches. Anything on a stick is usually a
winner (consider using straws for little ones) and cookie or sandwich cutters
(like the Lunch Punch) make sandwich-building fun for
3) Gear up.
The right gear can make all of the difference. Here are my
Built Neoprene Lunch Tote – washes easily which means no
fear when fruit gets mushed in the bag.
LunchBots – compact, easy to wash, and separates food
Camelbak Kids – they don’t spill, enough said.
Thermos Lava Food Jar – to keep the hot things hot.
Wax Paper Bags – to save the sea turtles. (at Mollie Stone’s
and Whole Foods)
Lunch Lines – for a giggle.
This article appears in the September 2011 issue of Jen's column, Healthy Eating, that is featured in the Burlingame Mothers' Club newsletter each month. The BMC is a local mothers group in the Bay Area with over 1,700 members in Burlingame, Hillsborough and San Mateo. Jen is an active member and former President of the club.
Posted by Jennifer Lee on August 06, 2011 0 Comments
Wraps are a huge hit in our house. PB&J wraps, chicken with avocado, eggs and cheese. The possibilities are endless. Let the kids choose the ingredients and make the rolls themselves -- it's fun and super easy. Choose whole wheat tortillas if you can. http://simplyrecipes.com/recipes/kid-friendly_wraps/