What are some healthy after-school snacks for kids?

Snacks – should kids have snacks?  Do snacks ruin a kid’s appetite?  Are snacks healthy?  So often I hear that kids shouldn’t have snacks.  A friend recently stated her kids are always hungry after school, but they don’t know if they should get snacks or what snacks to give them.  All kids not only should have snacks but actually need snacks.  Kids, especially younger kids, have very small stomachs.  They can’t eat large amounts of food at meals so they get hungry between meals. 

USDA sets a meal pattern for child care centers and this meal plan has a morning snack and an afternoon snack.  School-age kids should have an after-school or afternoon snack every day.  After-school snacks are a great opportunity to provide kids with nourishing options that keep their energy levels up.  But this snack shouldn’t be gorging on junk food.  What are some guidelines for healthy snacks and what are some snacks kids can make for themselves? And, as kids help make a snack, you can use making snacks to teach some math, colors, and shapes.

What are some guidelines for healthy snacks for kids?

• Fruits and vegetables:  A great way to get your kids to eat more fruits and veggies is to serve them at snack time. 
• Remember whole grains:  Many kids today get no whole grains in their day.  There are some creative ways to sneak whole grains into a snack.  Oatmeal cookies, whole grain Goldfish crackers, whole grain pretzels.  A bowl of any General Mills’ cereal is a great snack for a kid.
• Protein:  Kids are hungry at snack time.  Protein helps fill them up.  Think cheese, yogurt, hummus.  Flavored milk, like real chocolate milk is a great treat for snack time.  Yes, some sugar in chocolate milk but kids will drink it and it will add some calcium, vitamin D and a good quality protein to their day.

What are some healthy and tasty snack ideas for kids?

When your kids get home from school and needs an afternoon snack, what are some snacks they can make themselves or help make? 

• Ants on a log is a well-known favorite for kids – easy to make, just celery – you can have some celery already cut up in 3 to 4-inch sticks and ready for this snack, peanut butter, and raisins and maybe some nuts (if your child has no nut allergies).  For variety, try some nut butters, use trail mix for the topping, or let your child sprinkle some of their favorite cereal on their “logs”.   To help your kid learn math, have them measure out 2 teaspoons of peanut butter (or nut butter) and 10 raisins.  Or, make some of the fun variations and use cream cheese instead of peanut butter and vary the toppings.
• Yogurt and berry parfait – let them choose the berries they like.  Berries can be fresh or frozen.  Your child can make a parfait of yogurt, berries and a topping of granola or their favorite General Mills or other healthy cereal.  Some chopped nuts can add some crunch and more protein. 
• Fresh Veggies with Homemade Veggie Dip can be a good snack but may not have enough calories if you only provide a low-calorie dip. 

• Carrots and fat-free Ranch dressing are not really a good snack as this won’t provide your child with enough calories.  Carrots and hummus as a dip would be a much wiser and healthier choice.  For younger kids, have some veggies (baby carrots, cut up: cauliflower, broccoli, radishes, or some cucumber slices) cut up in the fridge and let your child choose what veggies they want.   
• Prepare a quick dip using Greek yogurt and common spices (recipe at:  Veggie Dip)  Pair with carrot sticks, cucumber slices, bell pepper strips, or cherry tomatoes. 

• .     PBJ Fruity Caterpillar Kebobs - so much fun for a kid to make and then to eat.  This idea from Pinterest which has so many fun ideas for snacks for kids.  Parents and kids can even watch a video on how to make this fun snack. 

• Ingredients – banana slices, grapes (cut in half for small kids so they don’t choke), strawberries, whole grain bread slices, peanut butter, jelly and some kebob skewer sticks. 
• Spread peanut butter on a slice of bread.  Spread jelly on a different bread slice.   Put together.
• Cut the PBJ sandwich into little, one-inch circles. 
• Cut tops off strawberry but leave intact for the caterpillar “head”. 
• Assemble your caterpillar on the kebob:  Bread circle, banana, grape, bread circle, banana, grape, then a strawberry top.  For caterpillar “eyes”, either use “sugar eyes” used in cake decorating, or pieces of banana or some chocolate chips.  Vary the fruit – use blueberries or other fruit on your kebob.

•      Microwave Pizza Pitas

• Whole grain pita – rub some olive oil on the pita pocket, cover pita with some spaghetti sauce, top with grated cheese and maybe some pepperoni slices.  Add a pinch of garlic salt or Italian seasoning.  A minute or less in the microwave should melt the cheese. Or use some whole grain English Muffins for your “pizza”. 
• Apple “cookies”.  Core an apple for your kid(s).  Slice the apple into round slices (like a doughnut with a hole).  Have your child put peanut butter or a nut butter on the apple slices and sprinkle with some chocolate chips.  Serve with a glass of real cow’s milk. 

•      Trail mix

·   Combine nuts, seeds, dried fruit, and a few dark chocolate chips for a satisfying and portable snack 

• Chocolate milk

·   Kids love chocolate milk and you can make chocolate milk without added sugar.  Be sure to use real cow’s milk for the protein and other nutrients real milk provides.  See recipe at Homemade Chocolate Milk.  An alternative is Fa!rlife chocolate milk.  Yes, it has some added sugar but less than most chocolate milks and kids will drink it.  Also, a good way to add healthy protein, calcium, and vitamin D to their day.  (See:  Is chocolate milk good for you? )

Conclusion:  What fun snacks can you help your kids make this week? If a child helps make the snack, they are more likely to eat it. Remember to choose snacks that include nutrients like fiber, protein, and vitamins while minimizing added sugar, salt, and artificial ingredients.  These options will keep your little ones satisfied and energized after a long day at school.  Let your kids enjoy some healthy after-school snacks and help them make snack time fun.  For more information see:  Healthy After-School Snacks for Kids ) 

 

Sources:  USDA , Goldfish , snack , help , Pinterest, Veggie Dip , video , Homemade Chocolate Milk , Fa!rlife chocolate milk , Is chocolate milk good for you? , Healthy After-School Snacks for Kids  Image Sources:  PBJ and fruit kabobs , Secret to healthy snacks , Silly animal toast

Don’t give up when the scale isn’t moving

When the scale isn’t moving, it can be frustrating.  Many people shut down on their weight loss journey when they don’t see immediate progress.  But important changes are happening.  A relative called me.  They were dieting, adding exercise and did lose a few pounds.  But then they reached a plateau and were very frustrated.  How do you know your diet and new exercise habits are working when the scale doesn’t move?  Environmental Nutrition outlines six ways to know you are still making progress in the April 2024 article, “Look Beyond the Scale”.  

Weight loss is a great indicator you are improving your health when you are dieting and trying to get in shape. But you don’t need to rely just on the scale in your weight loss journey.  There are also other wins for your health.

1.  Better health:  When one loses weight and adds more exercise to their routine, their body benefits in many ways even if they hit a plateau on the scale.

a.  Lower blood pressure – losing weight and adding exercise can help improve circulation and lower blood pressure which reduces one’s risk of stroke.

b.  Better cholesterol levels – exercise, especially aerobic exercise, can raise your good or HDL cholesterol.  A better diet and exercise can help lower your bad, or LDL cholesterol.  (See:  How to eat for a healthy heart?)

c.  Improved blood sugar levels – reducing weight, eating better and exercise all work together to improve blood sugar levels which can help those with diabetes or reduce the risk of developing diabetes. (See:  How to control blood sugar levels by walking)  

2.  More energy:  I asked this relative if they felt better and had more energy.  And they said they did.  By eating healthier and spacing your meals and snacks throughout the day, your body has a steady supply of energy throughout the day.  Add in some exercise each day and you will feel even more energized.

3.  Improved digestion:  Eating more whole foods like fresh fruit and vegetables, adds fiber to your day.  Eating meals on a regular schedule and not skipping breakfast and then eating a huge dinner will also lead to better digestion.

4.  Increased fitness:  As you become more fit, you improve your endurance, muscle strength, and even flexibility.  Did you know that muscle weighs more than fat?  As you lose the fat, and gain the muscle, your clothes will fit better, and your body will look firmer even if the scale is not budging.  As you gain in muscle and strength and endurance you may find every day activities are becoming easier to do.

And did you know that muscle burns more calories than fat?  As you build muscle mass, the “muscle tissue burns more calories—even when you’re at rest – than body fat.  According to Wharton, 10 pounds of muscle would burn 50 calories in a day spent at rest, while 10 pounds of fat would burn 20 calories.”  If you are unsure of what workout routine would help you, consult a personal trainer and have them design an exercise program that works for you. 

5.  More resilience:  Eating healthier and exercising more will help you better withstand the ups and downs of everyday life. 

6.  Better sleep:  By spreading your meals and snacks throughout the day, and not having a huge meal at dinner, may help you sleep better.  Adding regular exercise to your day, also helps promote better sleep.  

Conclusion:  Remember, the scale is only one measure of your progress.  Even if the scale isn’t moving, victories like feeling stronger, having more energy, and better fitting clothes, are also signs of progress.  Don’t end your weight loss journey, when you hit a weight plateau.  Your health, both mental and physical,  is improving and you are making progress towards better health and a better you!  Keep going and celebrate every step forward!

 

Sources: Environmental Nutrition ,  How to eat for a healthy heart? , How to control blood sugar levels by walking , muscle , fat  Image sources:   scale ,  health goals , Muscle vs fat

How can you preserve muscle as you age?

We have all seen frail, elderly people who have seemed to have lost a lot of muscle.  But did you know that you start losing muscle long before you become elderly?  Studies have found that after the age of 30, yes 30, you begin to lose about 3-8% of your muscle mass per decade.  This loss accelerates after the age of 60.  Environmental Nutrition (April 2024) has a great article, “Preserving Muscle is a Key Part of Healthy Aging”.  But this information isn’t just for the elderly but for anyone who wants to preserve muscle mass.  

What is sarcopenia?

Sarcopenia is a fancy name for losing muscle and muscle strength as we age.  Building muscle requires your body to make muscle protein.  Unfortunately, our body’s ability to make muscle protein declines as we age.  Sarcopenia is more common in people over 60 and it affects both men and women.  Studies estimate about 5-13% of people over 60 have sarcopenia and up to “50% of 75 year olds have sarcopenia”.    

Losing muscle as you age doesn’t just affect your appearance, it has health consequences.  Including an increase in:

• Muscle weakness
• Risk of falls, poor balance
• Bones breaking
• Disability

What promotes muscle loss as we age? 

Part of muscle loss is due to aging.  Many people will be surprised to learn women are more at risk for muscle loss as they age.  But there are things that increase risks for losing muscle as we age, including:

• Physical inactivity
• Poor diet – especially an inadequate protein intake
• Obesity
• Diabetes
• Smoking

What are things we can do to preserve muscle as we age?

Two things everyone can do is a better diet and exercise.

Diet: 

• Focus on Protein Intake:  Focus on eating more high-quality protein.  Recent research indicates we may need more protein per day than the current recommended amounts of 54 grams/day for a 150-pound adult.  New research indicates we may need from 109 -204 grams of protein a day.  And not just any protein, but high-quality protein.  Registered Dietitian, Angel Planells, told Environmental Nutrition:  “Shoot for 8-20 grams of protein for a snack, and for a meal shoot for at least 20-25 grams of protein”.  Not easy to add protein to breakfast.  I now use 1 cup of cow’s milk in my oatmeal and my husband added Greek yogurt and blueberries to his breakfast to add protein to breakfast. 
• Focus on Omega-3 Fatty Acids:  Include foods rich in omega-3’s (such as salmon, walnuts, and flaxseeds) in your diet.  Omega-3s have anti-inflammatory properties and can support muscle health.   
• Focus on vitamin D:  Adequate vitamin D is crucial for muscle function and overall good health. 

Exercise

• Focus on resistance training and aerobics:  Environmental Nutrition recommends both resistance training and aerobics for muscle maintenance.  I added resistance training twice a week to my exercise routine.  

What proteins are best for building muscle?

Ask any weight lifter about the best protein powders they use for muscle building.  Almost all will say protein powders with casein or whey.  Where does casein or whey come from?  Cow’s milk. Research is finding that animal proteins are much better for building protein than plant-based proteins.  Why?  Not only do animal proteins have all the essential amino acids, they provide more of the amino acids needed for building muscle including leucine.  For more information on how to add some high-quality proteins to your day, see my blog post:  How can you add some high-quality protein foods to your day?  

Conclusion: It is never too late to work on preserving and rebuilding muscle.  Consistent effort and a well-rounded approach can make a significant difference in maintaining muscle strength as you age.  Remember, staying active, eating well, and engaging in progressive resistance training can help preserve muscle mass and overall health. 

Sources:  Environmental Nutrition , Sarcopenia , sarcopenia , health consequences , risks , Dietitian , Omega-3s , vitamin D , resistance training , How can you add some high-quality protein foods to your day?    Image sources:  Sarcopenia , protein foods   , Exercise words

How does coffee and tea affect blood sugar?

Who doesn’t love some morning coffee?  Or, on cold days, a nice hot cup of tea.  Does drinking coffee or tea affect one’s blood glucose levels?  

Should healthy adults be concerned about coffee or tea and blood glucose levels? 

The Mayo Clinic says that for healthy adults, caffeine will probably have no noticeable effects on their blood sugar or blood glucose levels.  Studies have found that up to 400 milligrams of caffeine is safe for most of us.  A cup of coffee has about 120-180 milligrams of caffeine and most adults drink about 2 cups of coffee a day.  FDA says healthy adults can consume up to 400 mg of caffeine a day which equates to about 4-5 cups of coffee a day, or 10 cans of soda, or 2 “energy shot” drinks.  (See:  Caffeine – good or bad for your health?)   

Can drinking coffee or tea reduce chances of getting type 2 diabetes?

Some studies have found that coffee, tea, and other drinks with caffeine can lead to weight loss and a lower body mass index (BMI).  This in turn can lead to a reduced risk of type 2 diabetes.  How much coffee?  Each cup beyond 1 cup lowered the risk of type 2 diabetes by 7%.  But it didn’t have to be caffeinated coffee.  This study also found that decaf lowered one’s risk of type 2 diabetes by 6% a cup. 

What if you have diabetes? 

Coffee:

Drinking black coffee does not seem to affect blood sugar levels directly.  But it may affect insulin sensitivity.  There are many compounds in coffee that are good for you including magnesium, chromium, and polyphenols.  These compounds may help improve insulin sensitivity.  People with diabetes can enjoy decaf coffee and still get the benefits of the minerals and antioxidants in coffee. 

WebMD notes that “People with diabetes who are regular coffee drinkers don’t have higher blood sugar levels than those who aren’t.”  But for others, caffeine intake can lead to a spike in blood sugar.  If coffee does spike your blood sugar, then switch to decaf as decaf won’t have the “same effect on your blood sugar or insulin”.

But coffee can affect each person differently.  “If you have diabetes or if you find it hard to control your blood sugar, limiting the amount of caffeine in your diet might be helpful.  Talk to a member of your healthcare team if you have questions or concerns about caffeine.” 

Teas

Teas can have different effects on blood sugar. 

• Black tea:  Contains polyphenols that may help improve insulin sensitivity and regulate blood sugar.
• Green tea:  Also rich in polyphenols, it may have a similar positive impact on blood sugar.
• Herbal teas:  Varieties like chamomile or peppermint are usually caffeine-free and unlikely to affect blood sugar. 

If you are concerned about blood sugar levels, choosing decaffeinated versions of coffee and tea are better choices.  

How does what you add to your coffee affect blood sugar levels?

Adding creamers or sugar to your coffee can increase blood sugar levels.  If you like “cream” in your coffee, try some low-fat milk. 

Conclusion:  Caffeine affects people differently.  For healthy adults, drinking coffee doesn’t seem to affect blood sugar levels.  But for people with diabetes, “caffeine might affect the way your body uses insulin”.  This in turn can lead to higher or even lower blood sugar levels.  “For some people with diabetes, about 200 milligrams of caffeine can cause this change.  For others, it may have no significant effect on blood sugar”.  Remember, while coffee and tea can be enjoyable, it is essential to be mindful of their impact on blood sugar, especially if you have diabetes.  Always consult with a healthcare professional for personalized advice.  

 

Sources:  Mayo Clinic , consume , soda , Caffeine – good or bad for your health? , studies , risk, coffee , coffee , WebMD ,  person , Teas , add , diabetes   Image sources: Caffeine and blood sugar   , Chamomile tea , Coffee  

Can a nutrient in meat and dairy help fight cancer?

Many people hear that meat, especially red meat is bad for you.  Others avoid dairy for many reasons.  But the latest research has found that meat and dairy may actually help your immune system fight cancer.  Who knew?  What have scientists found out about meat and dairy? What is it about the composition of meat and dairy that may have some good health benefits?

What is this newly discovered nutrient in meat and dairy that helps fight cancer?

Researchers at the University of Chicago studied a nutrient found in beef, lamb and dairy products that helps our immune system fight cancer.  What is this nutrient?  I had not heard of it and you probably haven’t either.  It is actually found in the fat in meat and dairy and is called trans-vaccenic acid or TVA.  Research on nutrients like TVA highlights the link between diet and human health demonstrating how compounds from food can influence our immune responses and overall well-being. 

Where is TVA found?

Certain animals have the ability to produce TVA including animals that graze such as beef cattle, sheep and cows.  Because cow’s graze, that is why TVA is found in milk and in butter.   Plant-based milks such as almond milk, oat milk, soy milk would not be sources of TVA.  Our bodies cannot produce TVA.  

How does TVA help fight cancer?

Researchers fed mice a diet high in TVA.  These mice had reduced cancer growth for 2 types of cancer, melanoma and colon cancer. 

Should you now fill up on burgers and milkshakes?

Not so fast.  The American Heart Association found that red meat and processed meat is still associated with a higher risk for heart disease.  Processed meat such as bacon is also high in salt.  Dairy is important in everyone’s diet and it is recommended you enjoy 3 servings a day.  Dairy means from a cow and not plant-based milks.  To cut back on calories but not nutrients one can enjoy 2%, 1% or nonfat milk.  Unclear though if nonfat milk would have any TVA as TVA is found in fat.  Butter has been given a bad reputation for years and many people have switched to margarine.  But many of our relatives have switched to using real butter as margarine has so many ingredients and butter is usually made of “sweet cream and salt”.  We like the butter made with canola oil.  Canola oil is heart healthy and the addition of this oil makes the butter easily spreadable.  Ingredients are “Sweet Cream, Canola Oil, Salt.”  No ingredients that one can’t pronounce or recognize.  

Conclusion:  This study on TVA provides new insights to our immune system and cancer.  It is interesting that it is red meat and dairy that provide this nutrient. The researchers mentioned milk and butter but what about cheese, yogurt and other dairy products?   I look forward to more studies on this promising finding.  Remember, there are other ways to boost your immune system with food.  See:  How to boost your immune system with food.    

Sources:  research , University of Chicago , Research , red meat and processed meat , butter , Ingredients, How to boost your immune system with food  Image Sources:  Butter with canola oil   , Organic dairy , Immunity