It's starting to heat up, which means that I'm craving everything cold and sweet. I try to stay away from popsicles and ice cream because they are loaded with sugar. Plus, it's cheaper to make something at home. Here are 3 low sugar recipes I've been making at home lately: Strawberry Cottage Cheese Ice Cream Banana "Nice Cream" Chocolate Peanut Butter Smoothies Strawberry Cottage Cheese Ice Cream I know, this sounds gross. Especially if you hate cottage cheese (which many people do). But don't knock it until you try it! This recipe is very simple and I've made it 3 times in one week! All you do is blend strawberries with cottage cheese, freeze it 4-5 hours and eat it! Why not just buy regular ice cream? Using cottage cheese adds protein and cuts down on unhealthy fats. This recipe is also very low in added sugar. The strawberries have enough natural sugar, and the natural sugar in fruit is good for you!! My only tip? Use maple syrup instead of honey if your child is under 1 year. Here's the link to the recipe: https://www.lindsaypleskot.com/strawberry-cottage-cheese-ice-cream/#tasty-recipes-18157 Strawberry Cottage Cheese Ice Cream photo from https://www.lindsaypleskot.com/ Banana "Nice" Cream I've been putting off trying this. I've heard of people making it but it just sounded nasty to me because I don't love bananas. But let me tell you, this is delicious. So yummy that I ate the entire recipe myself in one sitting. All you do is freeze and blend bananas. I added a little milk and a little vanilla flavoring but that's it! Here's the recipe and a photo from the blog "minimalist baker." I made the plain banana flavor, but the other flavors look good too (I just didn't have them on hand)! Why not just buy regular ice cream? This is so much healthier because it's just fruit! Minimal added sweeteners and all the potassium and nutrition from the banana! https://minimalistbaker.com/easy-banana-ice-cream-tips-2-methods-10-flavors/#wprm-recipe-container-54169 Banana ice cream from "minimalist baker" website Unbelievably creamy and delicious. Frozen Yogurt Bark Here's another delicious treat I've been seeing all over the internet but was too lazy to try until now. Just take plain yogurt, add some sweetener and berries, then freeze. So yummy. So healthy. So pretty, especially for holidays! Yogurt is loaded with protein, calcium for healthy bones and healthy bacteria for healthy tummies. Here's a recipe and photo from eatingbirdfood.com https://www.eatingbirdfood.com/frozen-yogurt-bark-with-berries/ frozen yogurt bark photo from eating bird food.com (see link above) Those are my new top three favorite summer treat recipes! Looking for more great hot weather snack ideas? Check out these websites: https://www.eatingbirdfood.com/frozen-yogurt-bark-with-berries/#search/q=frozen%20dessert https://minimalistbaker.com/recipe-index/?fwp_season=summer&fwp_recipe-type=sweet-things

Does the soundtrack to your summer sound like this? "Mom, I'm hungry." "Mom, can I have a snack?" "Mom, I'm hungry." "Mom, can I have a popsicle?" "Mom, I'm hungry." "Mom, can I have a piece of toast?" Do your kids badger you for food ALL. DAY. LONG? My kids used to......until I instituted this simple "feeding hack." I sit down and eat a meal with my kids every 3-4 hours. At each meal or snack I offer a protein, carb, fruit & vegetable Once they leave the table the kitchen is closed until the next mealtime (3 hours later) That's it. I let them eat as much as they want at mealtime. If they leave the table they are done. If they ask for snack between meals, I tell them they will have to wait for mealtime. No force feeding. No pressure at mealtime. No eating between meals. No grazing. We eat breakfast as soon as the kids get up. We eat a snack 3 hours later. (Snacks are like a mini meal, we all sit down at the table or counter and eat the same thing.) We eat lunch about 3 hours after that. We eat another snack about 3 hours after that. And then we end the day with dinner 3-4 hours after that. It's a loose schedule, but it sets up a routine for our day. And I follow it. Day after day, year after year. Yes, it's work. But I rarely hear the phrase "Mom, I'm hungry." And I know my kids are eating well because I'm eating with them. Are you wondering what this schedule looks like? Here it is during the school year : 6:30-7:00 breakfast 11am lunch at school 4pm sit down snack at home 7 or 7:30 pm dinner Here's our summer meal schedule: 6:30 am breakfast for early risers 9am breakfast for late risers/snack for early risers 12-1 lunch 3-4 sit down snack 7-8 dinner You might be thinking that this is a lot of meals! It is a lot of meals. But mealtime isn't just about food, it's also about connection. Having sit down mealtimes every 3-4 hours facilitates family connection and connection is the key to happy families. "Studies have found that more frequent family meals are associated with higher diet quality, lower rates of disordered eating, better weight status, lower risk for depression and substance abuse, and improved well-being ( 1 )." Kids who sit and eat with their families do better at life because: a) they aren't "hangry" b) they don't worry about when their next meal is c) they have set times every day (mealtimes) where they can feel connected and loved Mealtime isn't just about healthy eating! It's about well-being! Kids in daycare eat this way too. Daycares have set mealtimes to maintain order and foster connection between teachers and children! I've seen some very nice mealtimes at the daycares that DDI Vantage partners with! If your kids are at home with you all day, are you wondering what to serve for all those meals? Starting out, just eat what you already eat. Simply save it for a sit down meal instead of eating on the run or letting everyone graze . If you like poptarts and chips, eat pop tarts and chips. Just turn off the TV and make everyone sit at the table (or if you don't have a table: use the counter, or couch, a blanket or kitchen floor) while they eat. The goal is to all sit together. Then "close the kitchen" until the next meal/snack time. You can start adding in healthier options once your family gets the hang of set mealtimes. Want some ideas for quick healthy meals? Here's my menu for the week with links to all the recipes: Monday breakfast - peanut butter oatmeal (protein = pb & milk & oats, carb = oats) snack - green smoothie (protein = pb & milk, carb = banana) lunch - pasta salad leftovers from Sunday snack - apples (carb) + peanut butter (protein) dinner - giant green salad with cucumber, kidney beans, bell pepper, avocado, cheese, and torn up bread, vinegar and olive oil dressing. Think your kids hate salad? Read this: https://www.realmomnutrition.com/dippable-salad-for-kids/ One of my family's favorite meals: salad bar! Don't forget the bacon and croutons! Tuesday breakfast - oatmeal panackes snack - green smoothie (protein = pb & milk, carb = banana) lunch - cottage cheese + triscuits + apples + carrots snack - green grapes (carb) + cheese slices (protein) dinner - cabbage ramen noodles + walnut broccoli + watermelon Wednesday breakfast - berry oatmeal snack - green smoothie (protein = pb & milk, carb = banana) lunch - leftover cabbage ramen with almonds + watermelon snack - apples (carb) + peanut butter (protein) dinner - homemade pizza topped with pesto + zucchini + pepperoni Thursday breakfast - pancakes snack - green smoothie (protein = pb & milk, carb = banana) lunch - tabouleh, hummus, tzatziki naan bread + watermelon snack - plain yogurt with honey (protein) + berries (carb) dinner - leftovers from lunch Friday breakfast - oatmeal snack - green smoothie (protein = pb & milk, carb = banana) lunch - pbj + carrots + apples snack - pancakes + peanut butter + applesauce dinner - homemade pizza What do you think about having your family eat on a schedule? Do you think it would work for your family? Write to Nicole and let her know: nicolebuhlerRD@gmail.com References 1 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5807151/pdf/nihms902688.pdf Further reading about family meals: https://www.ellynsatterinstitute.org/how-to-eat/mastering-meals-step-by-step/

Are you looking for a healthy, no-cook meal idea? Try a salad bar! Salad bar night has been a family favorite at my house for years. I feel good about it because it's healthy AND easy. My family loves it because they can pick and choose from what they like (and skip the things they don't like). Here's how I do it: Put a bunch of stuff in bowls on the table. Pass the bowls around Let everyone take when they want. Enjoy. Here's what we usually include: Salad greens. We tend to like crisp romaine lettuce. Canned kidney beans. My kids love these. Crumbled Salty cheese. Our favorite is queso fresco. Shredded Carrots. They are always a hit. Canned corn. Cold, straight from the can. Kids love the sweetness. Croutons. In the photo about I just toasted some leftover naan bread. Crumbled bacon or ham squares. Sliced veggies. Use what your family likes. Mushrooms, cucumbers and bell peppers are our favorites. Kids love salad if you start them eating it young. I also always include a side of fruit. In the summer, that's usually watermelon. I keep a whole bunch sliced in the fridge. For dressing, I tend to choose a healthier vinaigrette, but use whatever your family likes. If you want to get fancy and make your own, here's a great blogpost on how to do that. https://www.eatingbirdfood.com/6-healthy-homemade-salad-dressings/ Happy Salad Making!

For stay at home parents, one of the biggest jobs in summer is keeping the kids fed. During the school year many kids eat breakfast and lunch at school. But during the summer, we have to feed our kids every meal. Every Day. Day after day. If this feels like a lot for you, here are a few ideas that can lighten the load: #1 Free Summer Lunches @ School Sites Every school district offers free lunch every weekday for all kids under 18. Below are flyers with dates/times and places you can take your kids in Granite and Tooele school districts for free lunches. #2 Sun Bucks: free 120$ for summer meals per child For more information go to this link: https://jobs.utah.gov/customereducation/services/sebt/index.html #3 Double Up Food Bucks For more information please visit: https://www.uah.org/get-help/snap-farmers-market Here is a list of markets in Salt Lake County where you can use "double up food bucks": SALT LAKE COUNTY 9th West Farmers Market 1050 S 900 W, SLC Sunday, 10am-3pm 06/08/25-10/12/25 Accepts: SNAP Double Up Food Bucks Daybreak Farmers Market 5414 Center Field Dr, South Jordan Saturday, 9am-1pm 06/07/25-10/18/25 Accepts: SNAP Double Up Food Bucks Downtown Salt Lake City Farmers Market 349 W 300 S, SLC Saturday, 8am-2pm 06/07/25-04/19/26 Accepts: SNAP Double Up Food Bucks ProduceRx Draper Farmers Market 200 E 13400 S, Draper Tuesday, 5pm-9pm 07/01/25-10/31/25 Accepts: SNAP Double Up Food Bucks ProduceRx Senior Farmers Market Nutrition Program Herriman Farmers Marketplace 5535 W Main St., Herriman Monday, 5pm-9pm 06/02/25-10/06/25 Accepts: SNAP Double Up Food Bucks ProduceRx Senior Farmers Market Nutrition Program **Liberty Heights Fresh (CSA ONLY, Please Contact) 1290 S 1100 E, SLC Wed-Sun 8:30am-7:30pm, Weekly Pickup Year Round Accepts: SNAP Double Up Food Bucks Millcreek Farmers Market 1330 E Chambers Avenue, Millcreek Friday, 5pm-9pm 05/23/25-10/24/25 Accepts: SNAP Double Up Food Bucks Murray Farmers Market 296 E Murray Park Ave, Murray Fri-Sat, 8am-1pm 07/25/25-10/25/25 Accepts: SNAP Double Up Food Bucks Senior Farmers Market Nutrition Program New Roots Redwood Farmers Market 3005 Lester St, West Valley City Wednesday, 4:30pm-7pm 06/18/25-10/08/25 Accepts: SNAP Double Up Food Bucks ProduceRx Senior Farmers Market Nutrition Program Riverton Farmers Market 1452 W 12600 S, Riverton Friday, 5:30pm-8:30pm 08/01/25-08/22/25 Accepts: SNAP Double Up Food Bucks ProduceRx Senior Farmers Market Nutrition Program Salt Lake City VA Farmers Market VA Medical Center, Building 8, 500 Foothill Drive, SLC Wednesday, 11am-1:30pm 08/01/25-09/03/25 Accepts: SNAP Double Up Food Bucks ProduceRx Senior Farmers Market Nutrition Program Sandy City Farmers Market 1245 E 9400 S, Sandy Saturday, 9am-1pm 06/07/25-10/18/25 Accepts: SNAP Double Up Food Bucks South Jordan Farmers Market 10429 S Redwood Rd, South Jordan Saturday, 10:30am-1:30pm 08/02/25-10/11/25 Accepts: SNAP Double Up Food Bucks Senior Farmers Market Nutrition Program Sunnyvale Farmers Market 4013 S 700 W, Millcreek Saturday, 10:30am-1:30pm 06/21/25-10/18/25 Accepts: SNAP Double Up Food Bucks ProduceRx Senior Farmers Market Nutrition Program Tagge’s Famous Fruit and Veggie Farm Stand (Foothill) 2300 E 1310 S, SLC Mon-Sat, 10am-6pm 06/12/25-10/31/25 Accepts: SNAP Double Up Food Bucks ProduceRx Tagge’s Famous Fruit and Veggie Farm Stand (Holladay Soho Food Park) 4747 Holladay Blvd E, SLC Mon-Sat, 10am-6pm 06/12/25-10/31/25 Accepts: SNAP Double Up Food Bucks ProduceRx Tagge’s Famous Fruit and Veggie Farm Stand (Millcreek 33rd South) 3119 E 3300 S, SLC Mon-Sat, 10am-6pm 06/12/25-10/31/25 Accepts: SNAP Double Up Food Bucks ProduceRx Tagge’s Famous Fruit and Veggie Farm Stand (South Temple) 48 S 700 E., SLC Mon-Sat, 10am-6pm 06/12/25-10/31/25 Accepts: SNAP Double Up Food Bucks ProduceRx Tagge’s Famous Fruit and Veggie Farm Stand (Unit) 6876 S Highland Dr., SLC Mon-Sat, 10am-6pm 06/12/25-10/31/25 Accepts: SNAP Double Up Food Bucks ProduceRx Taylorsville Farmers Market 2625 Taylorsville Blvd, Taylorsville Tuesday, 5pm-9pm 07/08/25-09/30/25 Accepts: SNAP Double Up Food Bucks ProduceRx VA Farmers Market 500 Foothill Dr., SLC Wednesday, 11am-1pm 07/23/25-08/27/25 SNAP Double Up Food Bucks ProduceRx Senior Farmers Market Nutrition Program West Jordan Farmers Market 1985 W 7800 S, West Jordan Wednesday, 5pm-9pm 07/23/25-10/01/25 Accepts: SNAP Double Up Food Bucks ProduceRx West Valley City Farmers Market 5405 W 3100 S, West Valley City Thursday, 5pm-9pm 07/23/25-10/01/25 Accepts: SNAP Double Up Food Bucks ProduceRx Senior Farmers Market Nutrition Program Wheeler Sunday Market 6351 S 900 E, Salt Lake City Sunday, 9am-1pm 05/18/25-10/12/25 Accepts: SNAP Double Up Food Bucks Happy Summer Eating! For more information about summer meals visit: https://www.utahfoodbank.org/summermeals/

Protein bars are expensive! It's better to get your protein from real food that contains a variety of nutrients. Protein is the new superfood. Everywhere I turn people are trying to convince me to buy this protein bar or that protein powder. Protein bars and protein powders are expensive! Save your money and get protein from real food. REAL food also contains a wide variety of nutrients; not just corn syrup with added protein. My post today is a list of low-cost high protein foods to help you steer clear from the protein advertisers. What I hope you learn is that you don't need protein bars or powders. Just real food. Low-Cost High Protein Foods *calculated by serving sizes listed on packaging and prices from Walmart.com  on 4/29/2025. Kids need about 13-19 grams protein/day, Teens and adults should aim for 20-30 grams per meal (60-90 grams/day) Peanut Butter: 1.5 cents per gram of protein 2 Tablespoons = 8 grams protein (11 cents per serving) Peanut butter is contains iron, potassium and healthy fats Pasta: 1.7 cents per gram of protein 3/4 cup = 7 grams protein (12 cents/svg) Whole wheat pasta is also high in fiber! Milk: 2.5 cents per gram of protein 1 cup = 8 grams protein (20 cents per cup) milk is high in calcium, vitamin D and potassium (almost as much as a banana) Oatmeal: 2.7 cents per gram of protein 1/2 cup = 5 grams protein (13.7 cents per 1/2 cup) oatmeal is an excellent source of fiber (15% of your daily need for 1/2 cup) Canned Beans: 3 cents per grams of protein 1/2 cup = 8 grams protein (25 cents per 1/2 cup) Beans are one of the best sources of fiber (about 20% of your daily need for 1/2 cup) Cottage Cheese: 4 cents per gram of protein 1/2 cup = 13 grams protein (50 cents per 1/2 cup) cottage cheese has some calcium and potassium Nonfat plain Greek yogurt (great value brand) 4 cents per gram of protein 2/3 cup = 17 grams protein (71 cents per 2/3 cup) Mozzarella cheese 4 cents per gram of protein 1/4 cup shredded = 6 grams protein (24 cents per serving) Canned Tuna Fish: 4.5 cents per gram of protein about 20 g protein per 5 oz can @ .89 cents per can fish is the best source of omega-3 proteins that are good for your brain Tofu (in the middle), edamame & eggs make this bowl a high protein meal (about 30 grams total) 85% Lean Ground Turkey: 5 cents per gram of protein 4 oz = 22 grams protein ($1.09 per 4 oz of 85% lean ground turkey) meat is a good source of iron Firm Tofu: 6 cents per gram of protein 3 oz = 7 grams protein (.44 cents per 3oz serving, there are 5 servings in a brick) Tofu is high in calcium and contains some iron Shelled Edamame: 6 cents per gram of protein 1/2 cup = 10 grams protein (62 cents per 1/2 cup) soybeans are high in iron and potassium Frozen Peas: 6 cents per gram of protein 1 cup = 8 grams protein (50 cents per cup) Peas are a good source of Vitamin K and Folate Eggs: 6 cents per gram of protein 1 egg = 6 grams protein (36 cents per egg currently) Eggs are a good source of choline, an essential nutrient for infant brain development 85% Lean Ground Beef: 6 cents per gram of protein 4 oz (1/4 of a pound) = 21 grams protein ($1.24 per 4 oz of 85% lean ground beef) ground beef is an excellent source of many B-vitamins and Iron Great Value Natural Almonds: 7 cents per gram of protein 1 oz = 6 grams protein ($0.43 per 1 oz GV brand) Budding Turkey Lunch Meat: 8 cents per gram of protein 4 oz (8 slices) = 18.8 grams protein ($1.46 per 4 oz of land o' frost deli meat) lunch meat is high in sodium, and isn't especially good for you, but does provide 2 grams iron per 4 oz The least expensive food sources of protein are also some of the healthiest foods on the planet!! peanut butter milk oats yogurt canned beans canned fish Remember: Kids should aim for about 5-10 grams per meal (5 for toddlers, 10 for big kids) Teen and adults should aim for about 25-30 grams per meal High Protein Meal Ideas Using Cheap Food Breakfast: Cottage Cheese Pancakes are high in protein Peanut Butter Oatmeal : 21 grams protein for 35 cents (ready in 3 minutes) 2 Scrambled Eggs and a cup of milk: 20 grams protein for 92 cents (ready in 5 minutes) cottage cheese pancakes : 50 grams protein for $2.20 (entire recipe) This variety of triscuits are low in sodium, paired with cottage cheese, they are a great snack! Lunch: Tortilla (3 grams protein) microwaved with cheese and beans. 17 grams of protein for only 80 cents!! 1/2 cup cottage cheese + triscuit crackers. 16 grams protein for $1.00 Tuna Fish Sandwich. 26 grams protein for $1.00 Ground Turkey is high in protein, low in fat, and less expensive than ground beef. Dinner: Turkey meatballs (22g) on pasta (7g): 29 grams protein for $1.20 Peanut butter (8g) Noodles (7g) with Tofu (7g) and Edamame (10g) : 31 grams protein for $1.30 Consider that most protein bars cost at least $1.50 to $3.00. It's easy to get enough protein by eating REAL food. Real food tastes better and fills you up for longer. Eat real food and save money! Want more low-cost real food recipes? Check out my recipes here: https://www.ddinutrition.com/recipes

Drinking cows milk is the easiest way to ensure strong bones. Is there anything you can do to give your kids strong bones? Yes! It's actually really simple: offer toddlers a half cup of cows milk at every meal and snack. Offer older kids a total of 4 cups of milk per day (1 cup at every meal and 1 snack). Why cows milk? It's the best source of calcium AND vitamin D in the American diet. Your body needs them both to build bones, that's why milk is so important. Toddlers need 700mg of calcium every day: Cow's milk has 300 mg per cup. Toddlers need 15 mcg vitamin D: Cow's milk has 2.5 mcg per cup. check this site for older kid & adult needs: https://ods.od.nih.gov/factsheets/Calcium-HealthProfessional/ If your toddler has two and a half cups of cow's milk per day, they'll get all the calcium they need for the day. Yogurt is full of calcium, but usually not vitamin D. What if my child doesn't like to drink milk? It's easy to get enough calcium from cheese and yogurt. Unfortunately, cheese and yogurt rarely contain Vitamin D. 1 cheese stick: 215mg, no vitamin D 3/4 cup plain greek yogurt: 210 mg, no vitamin D 3/4 cup plain (regular) yogurt: 300 mg, no vitamin D 1 cup cottage cheese: 138 mg, no vitamin D There is one exception I have found, and that's Gogurt: 1 gogurt tube: 120 mg, 2.25 mg vitamin D (about the same Vitamin D as milk) Other types of yogurt might be fortified, with vitamin D, you'll need to check labels to see . Curious about other vitamin D food? Read about it on my blog here: https://www.ddinutrition.com/post/it-s-winter-are-you-getting-enough-vitamin-d Milk and fortified cereal makes a great breakfast full of vitamin D and calcium. Soymilk is equally nutritious as cows milk. What if I can't have (or don't like) dairy? Milk allergies and lactose intolerance are common. Lactaid milk has as much calcium and vitamin D as regular milk. However, people with milk protein allergy need to avoid dairy foods altogether. Sometimes people just plain don't like dairy products. The following are the best non dairy sources of calcium: 3 oz sardines canned in oil (w/soft bones): 325 mg + more vitamin D than milk! 1 cup soymilk: 300 mg + just as much vitamin D & calcium as cow's milk 3oz canned salmon: 181 mg + a good source of vitamin D fortified breakfast cereal 130mg + also a good source of vitamin D Fortified breakfast cereal in fortified soy milk is an excellent way to get vitamin D and calcium! Check the label to make sure your cereal is fortified with calcium and vitamin D. Check labels and almond and rice milk for their vitamin D and calcium content. I do not recommend oatmilk, almond milk or rice milk for toddlers because they are very low in protein. You can also get calcium from a variety of different foods. List of non-dairy foods high in calcium that have ZERO vitamin D: Remember that your toddler needs 700 mg/day and adults need 1000 mg/day 253 mg: 1/2 cup firm tofu (amount varies by brand and firmness) 131 mg: 1/2 cup cooked soybeans 123 mg: 1/2 cup cooked spinach 99 mg: 1/2 cup cooked turnip greens 95 mg: 1/2 cup cooked white beans 94 mg: 1 cup cooked kale 90 mg: 1 Tablespoon chia seeds 74 mg: 1 cup raw bok choi 70 mg: 1/2 cup great northern beans 54 mg: 1/2 cup pinto beans 46 mg: 1 6" corn tortilla 42 mg: 1/2 cup kidney or black beans 31 mg: 2 Tablespoons sour cream 30 mg: 1 slice whole wheat bread 26 mg: 1 Tablespoon flaxseed meal 24 mg: 1 cup raw kale 24 mg: 1 Tablespoon almonds 21 mg: 1/2 cup raw broccoli 10 mg: 1 medium golden delicious apple 7 mg: 1 Tablespoon walnuts, hazelnuts, macadamia nuts If you can't drink milk, make sure you get enough calcium by including calcium sources into your daily routine (like always having cereal for snack, putting chia seeds in a smoothie, or having a few cups of spinach every day at lunch). I try to eat a can of sardines every other day. I think they are delicious on crackers or toast, and they are full of many nutrients that most American's don't eat enough of. For a complete list of foods that contain calcium visit this website from USDA: https://ods.od.nih.gov/pubs/usdandb/Calcium-Content.pdf Sample NON DAIRY toddler menu with adequate Calcium & Vitamin D Canned sardines are one of the best sources of Vitamin D and Calcium. breakfast: 1/2 cup cheerios (130 mg calcium) 1/2 cup soy milk (150 mg calcium) lunch: chopped sardines (1/2 can) on rice (160 mg calcium) - chopped finely so all bones are safe for toddlers 1/4 cup broccoli (10 mg calcium) snack: soymilk smoothie (1/2 cup spinach, banana, 1/2 cup soymilk, peanut butter) (300mg calcium) dinner: chicken nuggets pasta apple green beans total calcium: 750+ mg calcium Sample adult menu with adequate calcium and vitamin D Green smoothies are great for your bones because both spinach and milk are high in Calcium. Here's how I make sure to get enough calcium and vitamin D for myself: Breakfast 1/2 cup oatmeal + 1 cup milk (300 mg calcium + vitamin D) snack smoothie with 1 cup milk + 1 cup spinach + banana & peanut butter (600 mg calcium + vitamin D) lunch sardines on crackers (325 mg calcium + vitamin D) this sounds gross but is really my favorite snack, I love salty sardines! snack mozzarella cheese + apples (325 mg calcium, no vitamin D in cheese) dinner varies, but usually contains some type of green leafy veggie total: 1500 mg Calcium Other high calcium meal ideas: 3 tacos with chopped spinach (1/2 cup = 123 mg) white beans (1/2 cup = 70 mg) mozzarella cheese (1/2 cup = 300mg), corn tortillas (3 tortillas = 150 mg) total = 643 mg calcium Rice bowl with 1 cup Stir fried tofu (600 mg) + 1/2 cup edamame (131 mg) over rice with sardines (230mg)= 960 mg calcium Conclusion Eating adequate calcium and vitamin D ensure that both you and your children have strong bones for the future. While it is possible to get enough calcium from leafy green vegetables, seeds and beans, the easiest way is to drink milk every day and eat fatty fish (like salmon or sardines) several times a week. Happy bone building!

Do you know how much protein you actually need in a day? It's probably not as much as you think. Food labels and nutrition articles make us feel like we aren't getting enough. But the truth is that most people eat plenty of protein! Here's the numbers: Little Kids (6mo - 3 yr) 11-13 grams Big Kids (4-8 years) 19 grams Pre-Teens (9-13) 34 grams Teens (14-18) 40-50 grams Adults 18+ 45-60 grams The precise amount you need depends on your height, weight and activity level, but this gives you a general idea. 2 cups of milk provides 100% a toddler's protein needs for the day. Is your toddler eating enough protein? I bet he is. 1 cup of milk = 8 grams of protein 1/2 cup of mac + cheese = 6 grams protein total: 12 grams of protein (toddlers need 11-13 grams per day) A peanut butter and jelly sandwich has about 19 grams of protein when made with whole wheat bread (6 grams per slice) and 2 tablespoons peanut butter (3.5 grams per tablespoon). Is your grade schooler eating enough protein? I bet she is. 1 cup of milk = 8 grams protein 1 bowl of chex cereal = 2 grams protein 1 peanut butter and jelly sandwich = 19 grams protein total: 29 grams (kids age 4-8 need 19 grams per day) Is your preteen eating enough protein? I bet he is. 1 bowl cherrios with 1 cup milk = 11 grams protein 5 chicken nuggets = 15 grams protein 1 slice pepperoni pizza = 12 grams protein total: 38 grams (kids age 9-13 need 30-40 grams per day) 1 cheese quesadilla has about 18 grams protein. Adults need about 50 grams per day. Are you eating enough protein? Most likely yes 1 bowl cereal with 1 cup milk = 10 grams protein 1 tortilla with cheese and beans = 18 grams protein 1 cup chopped chicken salad = 38 grams protein total: 66 grams (adult females need between 46-70 grams protein per day) To find out how much you need, multiply your weight in pounds by .36 for your minimum protein needs and .45 for your max protein needs) example: I weight 145 pounds 145 x .36 = 52 grams (the minimum amount of protein I need per day) 146 x .45 = 66 grams (the max amount of protein I need per day) It's pretty easy to meet your protein needs if you drink milk and eat meat, beans and nuts. Protein is the building block our bodies use to make muscle, bone and skin, so it's important for young children to eat enough. The easiest way to ensure your child gets adequate protein is to offer a half cup of milk at every meal and snack. Cows milk or soy milk are best with 8 grams per cup. Almond, oat and rice milk have 0-2 grams per cup. Not enough. Have more questions about protein? email our Registered Dietitian: nicolebuhlerRD@gmail.com Happy Eating! Nicole

Did you know that the average adult gets less than half the amount of fiber they need each day (1) ? Most adults need between 30-35 grams, but only eat 16 grams. The statistics are similar for kids. kids age 1-3 need 19 grams of fiber per day kids age 4-8 need 25 grams of fiber per day everyone else needs 25-35 grams of fiber per day Here's 4 reasons to make sure you get enough fiber: Not enough fiber = constipation. Fiber is a prebiotic, it's food for the good bacteria in your body that helps your immune system Fiber keeps you full longer Fiber helps your heart stay healthy Fiber is found in the following foods whole grains (think whole wheat bread, brown rice, whole wheat pasta) fruits + vegetables nuts beans Here's a 5 of my favorite budget friendly high fiber foods: 1) APPLES! 4.4 grams of fiber portable lasts 2-3 weeks in the fridge! Available year round. My new favorite kind is called "cosmic crisp" 1/2 cup oats + 1/2 cup berries = 8 grams fiber! 2) OATMEAL 4 grams in 1/2 cup easy to cook lasts a long time in the pantry add 1/2 cup berries for another 4 grams fiber add nuts for another 3 grams fiber 3) BANANA 3 grams in one banana easy to mash for babies add to smoothies natural sweetener 4) BLACK BEANS 8 grams per 1/2 cup easy to mash up for baby perfect "finger food" for babies with pincer grasp also a good source of iron very inexpensive 5) WHOLE WHEAT BREAD 3-5 grams per slice white bread has 0-1 grams look at labels and choose the kind with the most fiber "whole wheat" will have more fiber than just "wheat" Want a list of more high fiber foods? Check out this link from the National Institute of Mayo Clinic: https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/high-fiber-foods/art-20050948?p=1 References (1) Hoy MK, Goldman JD. Fiber intake of the U.S. population: What We Eat in America, NHANES 2009-2010. 2014 Sep. In: FSRG Dietary Data Briefs [Internet]. Beltsville (MD): United States Department of Agriculture (USDA); 2010-. Dietary Data Brief No. 12. Available from: https://www.ncbi.nlm.nih.gov/books/NBK589559/ Fiber amounts of foods were obtained from Food Data Central from the United State Department of Agriculture https://fdc.nal.usda.gov/food-search

Between greens eggs for Dr. Suess day and green milk for St. Patrick's day, grocery stores must sell a lot of food dye in March! But who needs food dye when you have the green nature provides in fresh fruits and vegetables? Today were' going to explore 4 easy ways to get some green into your diet on St. Patrick's Day. Image by Vanessa Loring Green smoothies . I especially love the peanut butter-spinach-banana one linked above. If you want a more traditional fruit smoothie, this recipe from Real Mom Nutrition is a winner! Green pesto noodles How? 1. boil noodles, 2. top with jarred pesto sauce 3. top with microwaved broccoli ( this kind cooks in the microwave ) 4. Enjoy your easy meal- it’s easier than mac and cheese! Tip: Costco pesto is the yummiest. The nearest Costco is 150 miles away from my house, so I just buy whatever they have a Walmart, it's not as good, but my kids still devour it. Have fresh basil? Homemade pesto is 100 times better than the jarred stuff. Here's a recipe (I always use almonds, they are cheaper than pine nuts) https://www.simplyrecipes.com/recipes/fresh_basil_pesto/ image credit: Augustinus Martinuz Noppe Green muffins . We made these muffins at our socialization last week. I tend to use that recipe when introducing people to green muffins because they are very sweet and people love them! I will often use this recipe that has less sugar when I make muffins for my family. I leave out the chocolate chips. Green Fruit! Green Grapes and Kiwis are fun and yummy for St. Patrick's Day snack time! Limes are yummy in water for no sugar green treat. Avocado toast is the perfect easy snack or meal for St. Patrick's Day! Afraid your kids won't eat the green foods? If you are in the DDI VANTAGE program, you have a child who is younger than 3 years old. Start today with exposing your child to green foods. If you continue to do it regularly, green food will be no big deal in the future. The key is consistency! I hope you have a happy, healthy fun holiday with your family! Nicole

High blood pressure, cholesterol and heart attacks probably aren't on the list of things that keep you up at night. However, due to the fact that Heart Disease is the #1 cause of death in the United States, I don't want Heart Month 💘 to end without sharing some heart healthy nutrition tips. If you think heart health is only something old people worry about, think again! Healthy habits start young, teach your kids to eat healthy now & they won't have to break unhealthy habits later! Here's 3 tips to get your started on heart health: #1: Choose Whole Grains Oatmeal is one of the most heart healthy breakfasts you could choose! Why? Whole grains have more fiber than refined grains. Fiber lowers cholesterol. High cholesterol = increased risk for heart disease How? look for the word whole grain as the first ingredient on food labels If a product says 100% whole grain, that is the best option example: 100% whole wheat flour, 100% whole grain corn flour, 100% whole grain oats Use whole wheat flour in pancakes and muffins Recipes Microwave Oatmeal with berries and nuts https://www.ddinutrition.com/recipes-2/blueberry-oatmeal Oatmeal Pancakes https://www.ddinutrition.com/recipes-2/oatmeal-pancakes Green muffins made with 1/2 whole wheat flour and 1/2 white flour https://www.ddinutrition.com/recipes-2/green-muffins #2: Eat spinach every day. Green Smoothies are the easiest way to get your greens! Why? Spinach is high in nitrates, which can lower blood pressure. Spinach is also high vitamins, minerals and phytochemicals that protect your heart. How? buy a bag of spinach every week at the store and aim to use it by the end of the week buy a bag of spinach for the freezer and add it to smoothies add chopped spinach into things like mac + cheese, tomato sauce or soups Recipes https://www.ddinutrition.com/recipes-2/green-smoothie This peanut butter banana green smoothie will keep you full for hours! https://www.ddinutrition.com/recipes-2/green-smoothie Spinach goes well in lasagna. Serve green foods from the start so your kids aren't "scared" of green foods as they get older. https://www.ddinutrition.com/recipes-2/easy-spinach-lasagna Green muffins made with 1/2 whole wheat flour and 1/2 white flour https://www.ddinutrition.com/recipes-2/green-muffins #3 Eat fish at least once/week (preferably twice) A tuna sandwich with lettuce on whole wheat bread is one of the most heart healthy lunches you can eat! Why? Fish is one of the only foods with omega-3 fats. Omega-3 fats help prevent heart disease. How? Canned sardines are one of the best sources of omega-3 fats and are the least likely to contain mercury Canned Tuna is also an excellent source of omega-3, choose light (not albacore) for less chance of mercury Salmon and lake trout are also good sources, but more expensive. Lean fish are not a good source of omega-3 fats (tilapia). Recipes: https://www.ddinutrition.com/recipes-2/tuna-noodle-casserole https://www.eatingbirdfood.com/tuna-salad/#wprm-recipe-container-56271 Putting it together: Here are 4 habits I've gotten into that help me eat well: At the store: At the store, I only buy 100% whole grain breads, pastas, tortillas and cereals I buy 2 bags of spinach every week I buy a case of tuna every time there is a case lot sale At home: I eat oatmeal for breakfast almost every day. I eat a green smoothie for snack 5 days per week I eat a tuna sandwich for lunch anytime I don't have leftovers to eat A Goal I have: Eat sardines once per week, usually at snack time on crackers (they are so yummy!, but new to me). Summary There are so many good foods that contribute to heart health. Today we only mentioned 3: whole grains, spinach and fish. Remember: Get your kids used to healthy foods when they are young so that making healthy choices will be easier as they get older! There are many more things you can do to prevent heart disease. To learn more visit this website: https://www.heart.org/en/healthy-living/healthy-lifestyle/lifes-essential-8

It's important to keep our bodies moving, even when we don't feel like putting on a coat and heading outdoors. Here's a few fun ways to get your toddler moving indoors this winter. #1 Animal Action "Animal Action, it's so much fun!" This song (which is available on Spotify, YouTube or wherever you get your music) encourages kids to use their imaginations to move like animals. It provides a different type of music for each animal to encourage different types of movement, and kids LOVE IT! Your kids ( and your body ) will also love it if you get up and move like an animal with them! #2 Paper Plate Skating Give kids paper plates, turn on "The Skaters" (link to classical music in YouTube), and have them "skate" around on a hard floor. For even more fun, have them dress up in whatever fun "skating" attire you have like scarves, funny hats and flowy skirts. #3 Going on a Bear Hunt Go on a "bear hunt" based off of this YouTube song . Instructions are on the bottom of each picture. Once you have the song memorized, you can do it without the YouTube video! #4 Couch Cushion Castle Let your kids create a fort or castle with the couch cushions. Moving those big cushions can be a real workout for small bodies! To really get your heart rate up, you can build a fort, then break it down and rebuild it again and again. #5 Blanket Burrito Roll Have your kids roll up in a blanket like a burrito, then unroll. They'll love it if you try to eat them up, and love it even more if you let them roll you up! There's a few ideas for indoor movement. Remember, all little bits of movement add up. Park farther away from the store so you get in more steps, go to a kids movement class at the library, or turn on some music and dance. It all adds up, and your body will love it if you get moving with your kids. Have a great week!

Last week on the blog I wrote about how much your toddler should be eating, the main point of that post was: Offer your child a meal or snack every 3 hours starting with breakfast. At each meal provide at least 2 food groups + milk. Let your child decide how much to eat from what you serve. Today I want to show some photos of real meals toddlers are served at daycares. Part of my job is to review daycares to ensure they are following state and federal guidelines around food. Daycare meals are a great reference point for parents because they are easy to prepare they are low cost they contain simple foods most kids like daycares are required by law to serve the appropriate serving size for toddlers The photos aren't the prettiest, but they are real life and they will give you an idea of how much to start with when feeding your toddler: Breakfast: 1/2 cup cereal, 1/4 cup pears, milk on the side Breakfast: 1/4 cup mixed berries, 1/2 slice french toast + milk on the side Lunch: 1/2 hamburger, chopped up + 1/2 bun + 1/4 cup mixed veggies + 1/4 cup chopped peaches Lunch: 1/4 cup fruit + 1/4 cup green beans + 1 oz chicken nuggets chopped up + milk on the side Lunch: 1/4 cup sloppy joe meat + 1/2 slice whole wheat bread + 1/4 cup carrots + 1/4 cup peaches + milk on the side 2 year old meal: 1/4 cup cucumbers, 1/4 cup mixed fruit, 2 nuggets, 1/2 cup milk Same meal for 1 year old: 1 nugget, 1/8 cup cucumbers, 1/8 cup fruit Dinner: 1/4 cup chopped grapes, 1/4 cup mixed veggies, 1/2 cup casserole with rice, meat + cheese, milk on the side Here's a blog post that has much prettier photos of toddler appropriate serving sizes, see link in photo caption below: https://www.mjandhungryman.com/recommended-toddler-serving-sizes-with-visuals/ If you are on Instagram, check out kids.eat.in.co lor This registered dietitian has PERFECT tips for feeding kids. Here she focuses on appropriate serving sizes for babies and toddlers. Takeaway: start small and give more if they ask! Here's another post from another Registered Dietitian on instagram: mylittleeater, notice how the portion size varies depending on what your child needs that day! Remember, start small and give your child more if they ask for more! Here's another post by that same dietitian: This shows you an entire day. Offer food every 3 hours starting with breakfast. Give a small portion and add more if they ask for more. Again, the main point here is: Have a meal or snack every 3 hours At each meal/snack provide 3-4 different food groups Start small, 1 Tablespoon per age Add more if your child wants more Make sure you sit down to eat with your child and eat the same thing they eat! If you are on Instagram, I highly encourage you to follow kids.eat.in.color Thanks for reading! Happy eating!