Vitamin and Mineral Supplementation

It would be great if all children could obtain all of their vitamins and minerals from the foods that they eat.  Unfortunately it is very hard for them to do this on a consistent basis.  Make sure vitamin and mineral supplementation you give your kids is organic and uses ingredients that are based on sound research.  Go to


Do your children like crunchy savory snacks? Provide more protein with this tasty treat

A lot of children (well lets be honest a lot of people) like to snack on crunchy savory snacks like chips and pretzels.  This type of snack does not have any protein so its easy to eat too much of and still not feel full.  Try this snack for a savory treat that has protein and fiber!

Roasted Chick Peas

Drain a can of chick peas. Rinse them and then dry them off on a paper towel.

Mix in a bowl with 1 tbsp. of olive oil

Sprinkle whatever spices you like (cinnamon or garlic or paprika)

Bake at 350 for 4o minutes and enjoy!

Milk: Chocolate or No Chocolate?

Chocolate milk gets a bad rap.  Yes it is sweet, it has more sugar than regular milk. BUT, kids need calcium and kids need vitamin D.  Well, we all need calcium and vitamin D.  Childhood obesity is on the rise. With that said you probably think I am going to say don’t ever put chocolate in your child’s milk. WRONG! Without adequate calcium, our bodies do not burn fat efficiently. Additionally, those of us who have an abundance of fat cells have low circulating vitamin D levels because vitamin D gets trapped in these cells. Therefore, the calcium taken in is not absorbed in great sufficiency. What is the best source of calcium and vitamin D? Yup…milk! What we have learned recently is that when chocolate milk is forbidden, consumption of milk is insufficient to provide children with adequate calcium. A recent study out of Canada looked at milk consumption when chocolate milk was taken out of the school and it dramatically decreased. Less milk leads to lower calcium, which leads to more fat stores, which leads to lower circulating vitamin D, which leads to lower calcium absorption and the problem spirals. The answer…MODERATION! I am not saying to allow chocolate milk all day every day but one glass with a moderate amount of chocolate is OK and maybe even helpful. Too much milk can lead to iron deficiency though. For another day…

Role Modeling Goes a Long Way

Do you want your kids to eat more fruits and vegetables? Do you want your kids to be active? Eating family meals together and exercising with your children is paramount in instilling these behaviors into your children. If children see you eating healthy and exercising they are much more likely to do so themselves. With our busy lifestyles, many people do not sit down and eat together as a family. Numerous studies have indicated that families who eat together have higher intakes of fruits and vegetables and improved intake of folic acid, fiber and iron. In addition, families who eat together have lower salt and sugar intake than families who don’t sit down together for at least 4-5 meals per week. Emerging evidence also indicates that role modeling exercise is extremely impactful as well. Current literature demonstrates that parents who exercise with or around their children vs. parents who go out to a gym to exercise have children who are much more active. If you want your kids to be healthy you have to be healthy too.

If your child is really picky

Some children get very comfortable eating just a few foods and are very resistant to trying new things. They actually develop a fear to foods they aren’t used to. The first step in making them more comfortable to the foods they fear is to make comparisons to the foods they like to the foods they don’t like. For example, if your child likes nuts but won’t try beans (such as chick peas), put them on the plate together and discuss how the chick peas are the same color as the nuts they are eating.