Issue link: http://viewer.e-digitaledition.com/i/460636
1 4 I N S P I R I N G H E A LT H INTRODUCING NEW FOODS into your child's diet can be stressful. It may take 10 to 15 tries before a child decides he or she likes a food, according to Heather Krieger, MS, RD, CD, Clinical Nutrition Manager at HSHS St. Joseph's Hospital. "Not every child is the same when it comes to tasting new foods, so parents should be patient and not get discouraged," Krieger says. "For example, if a child doesn't like cooked carrots, serve them raw with a dip next time. Reintroducing foods can encourage better eating down the road." Krieger recommends sticking to smaller portions and emphasizes that children often learn from the example their parents set, so be sure to eat your veggies, too! TIME TO HIDE? For parents who've exhausted these options, blending fruits and veggies with other healthy foods can boost your child's nutrition without changing the texture or taste of their favorite dishes. To increase your child's fruit and veggie intake: ✳ Add veggies incognito. Vegetables, particularly spinach, can be pureed and mixed with sauces, soups, baked goods, and casseroles. ✳ Serve up a sweet treat. Frozen or fresh fruit can be blended into breakfast smoothies, yogurt, and dips. ✳ Pour a glass of juice. Store-bought veggie juice blends are a great option if you select a low-sodium version. "Parents should lean on fresh or frozen fruits and vegetables whenever possible, because they are the best sources of vitamins and minerals," Krieger says. "Canned goods should be used with caution, since much of the nutrition is lost in the water and they typically contain extra sugar or sodium." Creamy Pumpkin Dip THINK PUMPKIN IS JUST FOR THE HOLIDAYS? YOU CAN WHIP UP A BATCH OF THIS HEALTHY SNACK ALL YEAR LONG! Your tiny tot is sure to love the delightful, lightly sweetened taste of cinnamon with this serving of squash that's high in vitamin A and potassium. INGREDIENTS 15 ounces of cooked and pureed pumpkin ½ cup brown sugar 1 teaspoon vanilla teaspoon cinnamon teaspoon pumpkin pie spice 8 ounces plain, low-fat Greek yogurt 8 ounces low-fat whipped topping DIRECTIONS Blend pumpkin with brown sugar, vanilla, and spices. Stir yogurt into pumpkin mixture. Fold whipped topping into mixture, then chill until ready to serve with apple slices or whole-grain graham crackers. NUTRITIONAL INFORMATION PER SERVING Servings: 24 Calories: 51 Total fat: 1.3g Cholesterol: 1mg Sodium: 6mg Potassium: 41mg Carbohydrates: 8.2g Fiber: 0.5g Sugars: 4.8g Protein: 1.1g FRESH PRODUCE IS THE FOUNDATION OF GOOD NUTRITION. BUT WHAT IF YOUR CHILD IS STUCK ON CHICKEN FINGERS AND WON'T TOUCH CAULIFLOWER? TWO WORDS: GET SNEAKY. Worried your child may not be getting the nutrients he or she needs? It may be time to see a pediatrician. Visit stjoeschipfalls.com and select "Our Physicians" to find a doctor and make an appointment today. For more resources on healthy eating, visit sacredhearteauclaire.org and click "A Healthy You." FRUITS AND VEGGIES Go Undercover