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All posts under ‘Eating’

Family Update: Safety Tips for Kids Home Alone, Road Eats, Birth Control Options, Debunking Toning Shoes and More

For those late days at the office—making sure the kids can look after themselves:
· Health Tip: Keep Kids Safe When They’re Home Alone (MSN)

Being on the road doesn’t mean you have to stop for a artery-clogging burger:
· Healthy eating on the go (MSN)

Post-baby birth control strategies that cost less than the pill and require less remembering:
· Birth Control Doesn’t Have to Mean the Pill (New York Times)

A smoke once in a while adds up:
· Even casual smokers at risk, study reports (Ottawa Citizen)

Debunking the claim that toning shoes will firm your butts just by walking in them:
· Will these shoes firm up your butt? (Ottawa Citizen)

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Summer Eating Tips: Making Sense of Portion Sizes

When less is more

Photo by Luis Albuquerque

Serving size. Portion size. Same thing, right? Not quite. A serving size is a reference amount of food as defined by Health Canada’s Food Guide (based on age and sex). A portion is how much you put on your plate and plan on eating in one sitting – and often it’s way more than you need. For instance, a bowl of pasta may equal three or four Food Guide servings of grain products–a half-day’s worth for a female aged 19-50. One 8-oz. steak equals three Food Guide servings of meat, which is more than the daily requirement for the same woman.

You can manage your portion sizes and cut down on food waste by dividing your plate into three sections, says Toronto-based registered dietician Shauna Lindzon.

“Vegetables and fruit should take up at least half of your plate,” Lindzon says. “Grains and protein (or meat-alternative)-based foods should each take up a quarter of your plate.”

Also watch the size of your plate – a medium-sized one is fine. Snacks should be a 1/4 to 1/3 of the size of a meal, adds Lindzon.

“A good snack has approximately 150 calories per serving for children.”

To assess your food choices and compare them to Health Canada guidelines, log onto the Dietitians of Canada website. This great tool allows you to calculate your nutrient intake, receive feedback on how to improve your choices and watch your progress.

By Robin Stevenson

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Guest Post: Making the Most of the Magical Organic Deliveries Box

Image by firepile, via Flickr (CC)

As a mother, I spend a lot of time thinking about food. Have the kids eaten enough, can they survive on grilled cheese alone, how can I get them to eat more vegetables without resorting to threats, bribery and running into the other room so I can bang my head against the wall without anyone seeing? When I think about food, I also consider the role it plays not only in keeping my family healthy, but also in keeping our planet healthy. In my world, an apple is no longer just an apple. And while I’m not completely convinced organic is the answer to everything (last year, Margaret Wente wrote an interesting article for The Globe & Mail about the adverse effects the organic movement can have on the planet) my focus on keeping my children well means it doesn’t matter to me at the moment whether there are actually more vitamins in an organic apple. It does matter to me, when my son eats about ten of them a day because he’s channeling Anthony from The Wiggles, that said apple hasn’t been irradiated and laced with pesticides that have breached the skin and can’t be washed away.

Recently, I signed up for a weekly delivery of organic fruit and vegetables. Perhaps I could make it into a fun game designed to encourage the kids to appreciate produce, I thought. “What’s in the Magic Box this week? Ooooh, local organic purple kale! Radishes! Leeks!” At first, I tried my best to ignore the online “customize” option provided by Mama Earth Organics.  It only cost an extra two dollars, and meant I could choose my own produce rather than subsisting on mostly local options, which I knew would normally be fine, but would become somewhat arduous in the root vegetable heavy dead of winter. The point of this, though, I told myself—other than saving me a trip to the market with my adorable but slightly destructive brood— is to reduce my carbon footprint by eating as close to home as possible. So we are doing this. Customization is for the weak!

This lasted about a month. The problem of actually getting my kids to eat things like purple kale (“Why are we eating the leaves from the trees?” my son wailed) and radishes (my daughter actually threw up) broke me. However, even when I’m subbing items online, I try to go for the local option when I can. And I include at least one item that’s a little different, just to show my kids that there’s a world of fruit and vegetables out there, and even if you won’t eat them, daddy will, because that’s what makes him so big and strong.  (“Mmm, collard greens,” my husband says gamely, sliding them under his napkin when the kids aren’t looking. “Why not just broccoli?” He’ll ask me later. “This box is breaking my spirit.”)

All fear of the unknown aside, when the box comes, we talk about how all the food in there doesn’t just magically appear. There are farmers involved, and sunshine, and rain, and all the things the earth provides that we need to be grateful for, daily. “I’m grateful for these tree leaves,” my son said, holding up some red kale a few weeks ago. “But I’m more grateful for cookies.”

If he were any other way, he wouldn’t be a normal kid—and that’s important, too.

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Family News Update: Human Growth Hormone, Messy Moms, Picky Eaters and More

• Finally a way to help short kids grow up; literally:
A Plus Side for Human Growth Hormone (The New York Times)

• Here’s one solution for learning to love your messy home:
From one slacker mom to another: Lower your standards and take shortcuts (The Globe and Mail)

• When your kid won’t touch anything green on their dinner plate:
Perseverance key in dealing with picky eaters (The Montreal Gazette)

• How your child’s weight may affect their social life:
Obese kids more likely to be bullied (MSNBC)

• If you want your child to be good with numbers then read this:
Watching TV hinders kids’ math achievement, study finds (ParentCentral)

Four dads talk about their experiences raising their kids alone:
Single fathers: Pa excellence (The Telegraph)

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How to Get Kids to Finish Their Meals

Photo by Carlo Mendoza

Photo by Carlo Mendoza

Can’t get the kids to gobble up their veggies? Here are some family-tested tricks from readers and CF staff on how to outsmart the picky eater in your household:

“I give my three-year-old son a veggie cup before supper. After we get home from work and daycare, I steam some frozen peas, carrots and corn and serve them in a little bowl. I know he is hungry from a busy day at daycare, so he will eat the veggies, whereas if I waited until supper he will eat everything but the veggies. Plus, I think he likes using his fingers to fish out the vegetables.”
- BONNIE SIMPSON, MOM OF IAN, 3, SASKATOON, SASK.

“I find the best way to get Kayla to eat a wide variety of foods is to make them fun.
Cute shapes always work, but what works even better for us is having a dipping
sauce. If she can dip it, she’ll eat it. Her favourite dip is a bowl full of plain yogurt
with dill and a bit of lemon juice. It tastes great with everything and to be honest,
if all she ends up eating is the bowl full of healthy yogurt, I’m a happy mom!”
- TRACY POULIN, MOM OF KAYLA, 2, OAKVILLE, ONT.

“Some children do not like the words adults use for food. They may not completely
understand what it is or where it comes from, or they may come up with their own
negative images of that food based on what the name implies. So, we come up with creative names for things; if my five-year-old
won’t try tomato sauce, sometimes it’s ‘Sasha Sauce,’ named for one of her friends, or ‘Einstein’s Crackers’ named for a TV show.”
- SUZANNE TINNING, MOM OF OWEN 8, MIRANDA, 5, AND DREW, 3, CALGARY

Senior editor Robin makes Kooky Happy Faces with her 5-year-old Charlotte. Scrambled eggs are hair, cheese is eye brows, tomatoes are eyes, broccoli is the nose and grapes are the teeth in a yogurt-smear smile.

Editor-in-chief Jen convinces 5-year-old James to eat different types of lettuce by turning it into a game: with eyes closed, he has to guess the colour of the lettuce based on the taste.

And when 3-year-old Jack comes up against something he doesn’t want to eat, his dad, executive producer Chris, simply tells him it’s chicken (which Jack loves). It really works!

If all else fails, why not sneak in the healthy stuff with this collection of tricky (and tasty) recipes?

Have a trick that works for you? Share it in the comments below!

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