When it comes to breakfast, kids in the U.S. are used to eating something savory, like bacon and eggs, or something sweet, like a muffin and yogurt. But when some rice porridge, fermented eggs, and salmon-on-toast shows up at the breakfast table, the world seems to have turned upside down.
In the video, as bowls and plates of foods from different countries are placed in front of each child, their expressions and actions run the gamut from smiling faces to shaking heads, spitting out food or clapping hands.
Personally, I think the Asian boy in the blue blazer (see right) steals the show — his wide range of reactions (from incredulous grimaces to awesome giggles to beatific smiles) make for a great #fridaylaugh. Plus, he says one of the best lines of the video — after tasting Brazilian coffee, he shouts: “It tastes like cow poop!”
Here are favorite quotables from the video:
(Eyeing a black fermented egg from Vietnam)
“It has a portable toilet smell or rotten egg smell.”
(Noshing on toast with chocolate sprinkles from the Netherlands)
“People eat this for breaskfast?!”
(Being told where certain foods come from)
“I don’t study geometry” (Um, we think the kid really meant “geography”!)
Sherry Huang is a Features Editor for Parents.com. She loves collecting children’s picture books and has an undeniable love for cookies of all kinds. Her spirit animal would be Beyoncé Pad Thai. Follow her on Twitter @sherendipitea
In the study, researchers looked at the amounts of sodium and sugar in 1,074 infant and toddler dinners, snacks, fruits, vegetables, dry cereals, juices and desserts. They found:
Out of 79 infant mixed grains and fruits, 41 contained at least one added sugar and 35 contained more than one third of their calories from sugar;
Seventy-two percent of toddler dinners were high in sodium (> 210 milligrams per meal);
On average, dry fruit-based snacks contained 60 grams of sugar and two thirds of their calories from total sugars –the most common added sugars included fruit juice concentrate, sugar, cane, syrup, and malt.
Cooking at home and preparing mainly fresh foods with little or no added sugar or sodium is a great way to help your infants and toddlers get started on a nutritious and balanced eating path. But it’s unrealistic to assume that parents won’t turn to foods and beverages that come in packages, cans, jars and containers at least some of the time—after all, they’re convenient and can save parents precious time when preparing meals.
To help you seamlessly lower sodium and sugar in your infants’ and toddlers’ diets while boosting nutrients, here are six tips from two top registered dietitian nutritionists, Jill Castle, and Bridget Swinney.
Get ‘em to the table. According to childhood nutrition expert Jill Castle, “One of the easiest ways to avoid too many packaged and processed foods is to get babies and young toddlers to the family table early on and to feed them more natural, wholesome, homemade foods.” Castle says that by one year of age, most toddlers can eat what the family eats as long as their food is chopped up (to the size of small dice). Low sugar, low sodium options include tender meat or cooked fish, baked potato (mashed with milk or water to smooth it out) or soft cooked noodles, soft cooked vegetables, or fruit canned in natural juices.
Make it at home. Bridget Swinney, author of Baby Bites and Healthy Food for Healthy Kids, says there are so many quick and easy homemade baby foods you can make without added sugar or salt. Some of her favorites include mashed banana, mashed avocado, and mashed apple (peel the apple simmer or steam in microwave, then mash) as well as boiled, baked or roasted carrots, potatoes, sweet potatoes, broccoli, cauliflower or any other vegetable you can easily mash with your fork.
Learn limits for sodium: When purchasing packaged food items, Castle says it’s important to know how to interpret the Nutrition Facts Panel to make sure sodium levels are low—especially since there is no standard for sodium Daily Values (DV) for children under four years. According to Castle, “Since the DV is based on a 2,000 calorie adult diet, infant and toddler foods that provide two or three percent or less DV per serving is a more appropriate (low) level of sodium for a toddler.” She also says that some foods designed for infants and toddlers may not list the sodium content, while common “kid” foods like macaroni and cheese, will. Swinney also recommends no more than 300 milligrams per serving for a meal and 150 milligrams per serving for a snack. She also says that while there’s no need to worry about sodium when serving fresh, homemade food, it’s wise to watch how much you add.
Offer smart snacks. According to Swinney, “Fresh and unsweetened fruits and vegetables, yogurt and boiled eggs make the easiest and healthiest snacks for little ones.” She also recommends adding your own soft fruit (pureed or chopped, depending on your child’s age) to plain Greek yogurt. Swinney also says that although small fruit cups packed in their own juice are convenient, so is a banana, grapes cut in half, and mandarin orange sections. She also recommends steaming chopped vegetables ahead of time to have on hand to pair with items like hummus or a yogurt dip for easy toddler-friendly snacks.
Blend and serve. “There’s no need to drag the food processor out when wanting to share your own dinner with baby. Simply take your portion out and season separately and then use an immersion blender or fork-mash to get to the right consistency for baby, right in the pan.”
Don’t forget iron and zinc: According to Castle, it’s essential to help babies six months and older get good food sources of iron, a mineral that’s critical for brain development and that babies six months and older need more of, and zinc, a mineral involved in many normal body functions and essential for normal growth. Castle suggests that parents slow cook lean beef or skinless, dark meat chicken or turkey (legs or thighs) with 1/2 to 3/4 cup of water or low sodium broth and puree in a blender, offering it as a stand-alone pureed entrée or using one tablespoon of pureed meat with jarred pureed fruit or veggies.
Click here to learn how to transition your baby from pureed to solid foods, and click here for new nutrition guidelines for 2- to 12-year-olds.
How do you limit sugar and sodium in your child’s meals?
According to CSPI, letters to the five candy companies were also signed by prominent organizations including the American Heart Association, the Campaign for a Commercial Free Childhood, The Yale Rudd Center, Prevention Institute, MomsRising.org as well as other physicians and public health experts.
On the plus side, CSPI reports that three of the nation’s largest candy companies—Hershey, Mars, and Nestle—already belong to the CFBAI, a voluntary self-regulation program founded in 2006 and administered by the Council of Better Business Bureaus (BBB).
As described on the BBB website, the CFBAI “is designed to shift the mix of foods advertised to children under 12 to encourage healthier dietary choices and healthy lifestyles.” Currently, the three biggest candy companies in the United States—The Hershey Company, Mars, Incorporated, and Nestle USA—currently participate in the initiative. More than a dozen companies including The Coca-Cola Company and Burger King Corporation have also signed on.
According to Maureen Enright, Deputy Director, CFBAI, as part of the initiative, candy and other companies voluntarily agree to use CFBAI’s uniform nutrition criteria to govern what foods are in child-directed advertising (CFBAI covers advertising on TV, radio, print, on the internet, and in mobile ads and apps) or do no child-directed advertising. Currently, CFBAI participants that make candy, including Hershey, Mars, Nestlé and Ferrero, don’t advertise directly to children.
In a press release, CSPI notes that according to both the National Academies’ Institute of Medicine and the American Psychological Association, children under age eight aren’t mature enough to understand the persuasive intent of advertising. The press release states that, according to the Institute of Medicine, television food advertising affects children’s food choices, food purchase requests, diets, and overall health.
I fully support this initiative as well as the encouragement of CSPI to have candy companies (and all food companies, for that matter) to do more to protect the health and well being of children. I’m all for anything we can do to better the environment to encourage kids to eat more healthfully and moderately, especially since kids fall short on many foods including fruits and vegetables and whole grains and tend to over consume foods made with solid fats and added sugars (collectively, these are called SoFAS according to current dietary guidelines).
According to national survey data, kids’ between the ages of two and eighteen consume an average of 646 calories from SoFAS—or about one third of their total calorie intake. Current guidelines suggest up to five to 15 percent of daily calories from SoFAS. For a child or adolescent who consumes anywhere from 1,000 to 1,800 calories daily, that’s about 137 to 161 calories, the amount you’d find in 5 to 6 Hershey kisses.
Besides focusing on advertising of unhealthy foods to kids, I strongly believe that we have to rethink our ubiquitous access to such nutrient-poor foods. Why is it that so many checkout counters at places ranging from gas stations to electronic stores are decorated with shelves of candy wrapped in colorful wrappers? And what about all those coolers, many also at checkout counters, packed with sugary beverages? And vending machines…they’re everywhere, and they’re usually packed with a range of snack foods, many of which fare more like dessert (fortunately, those with 20 or more locations are now required to follow new federal calorie labeling guidelines).
It’s hard to resist the urge to buy impulse items, and what parent hasn’t given in to their kids’ demand for something at a checkout counter or vending machine at least on occasion? It seems to me that besides limiting or altogether obliterating candy and other nutrient-poor food advertisements, especially those that are geared to impressionable children, we also need to have rules about what and how stores sell food.
You might argue that businesses of all kinds have a right to sell what they want and to position such items where they want. But isn’t it wrong on some level to sell candy and other such items at a store that’s not really in the business of selling food? Or to sell food on low shelves, at eye level, where it entices kids? If we are going to make any progress in helping to teach our children to eat well, we need to create an environment—not just at home, but outside the home—that doesn’t sabotage practicing healthy eating and lifestyle habits and teaching them to our kids.
CSPI has been extremely successful in many of their initiatives, and I hope this latest attempt to get candy companies to step up to the plate to limit potentially harmful advertising of less than healthy foods to children catches on. I’m not sure the rules will ever become mandatory, but achieving this would at very least be a big step in helping our kids eat and live more healthfully.
What’s your opinion?
Image of chocolate bar with caramel via shutterstock.
This is a guest post from Jenna Helwig, Parents’ food editor and brownie fanatic.
Disclaimer: Today we will be taking a break from our regularly scheduled, healthy eating programming on this blog to discuss… dessert. Now, of course, dessert should only be an occasional treat, especially for kids. So don’t consider this post license to run wild. Understood? Good.
Okay, now on to the sweet stuff:
As food editor at Parents, I get a lot of emails reminding me that it’s National This Day or National That Day. Truthfully, I’ve never been moved to post until now; when I learned today is National Brownie Day I couldn’t help myself. If it were magically decreed that I could only eat one type of sweet for the rest of my life I would choose brownies, no question.
While history doesn’t record definitively who made the first brownie (and come on, people, isn’t this something that should be in textbooks?), it seems like the chocolate-y treat was invented either in Chicago in 1893 or Boston in 1906.
The beauty of living more than a century later is that we have so many brownie options to choose from, from store-bought to homemade, gluten-free to all-out decadent. (I am going to ignore those folks that prefer cake-y brownies. If you want a cake-y brownie, just have a piece of cake!) Here are my favorites:
If you like your brownie with a crunch open a bag of Brownie Brittle. This crispy, chocolate-y treat is available in four yummy flavors, including my favorite, Mint Chocolate Chip. Even better, you can now get Brownie Brittle in single-serving bags to make portion control more likely (although I can’t guarantee it). You will probably see Brownie Brittle a lot more in the coming weeks—or your kids will—since the brand is partnering with the new Paddington movie out in January.
If you are craving an ooey-gooey, indulgent brownie check out Beverly Hills Brownie Company, which ships across the country. Look for the S’Mores, Movie Mix, and Cream Cheese varieties. They make a great holiday gift!
If you want a gluten-free brownie buy a mix from Cup4Cup, the gluten-free baking line. I love these brownies so much that this is my go-to mix, even though I eat gluten with wild abandon. Available online, at Williams-Sonoma, Sur La Table, or select Kroger stores.
If you love a classic DIY brownie check out our recipe. With only eight pantry ingredients, you can have these beauties on the table in under an hour.
If you want a knock-your-socks-off homemade brownie, look no further than this recipe from Dorie Greenspan, author of the recently released Baking Chez Moi and my all-time favorite baking book Baking: From My Home to Yours. I don’t really know Dorie, but I feel like we’re on a first-name basis. Her voice is so chatty, her directions are so clear, and her recipes are so darn good. These brownies are no exception.
So join me celebrating National Brownie Day today. I will enjoy a square of Dorie’s brownies, and maybe a bite or two of some of my other faves. After all, National Brownie Day only comes once a year.
How will you observe National Brownie Day?
Chocolate-Cherry Brownies Makes 25 squares
This is a one-bowl recipe: Everything is mixed in the bowl you use to melt the chocolate and butter. It’s a simple recipe, but even simple recipes have rules. For the brownies to be the best they can be: Melt the butter and chocolate together in a large bowl set over simmering water and stay close (remove the bowl when the chocolate is just melted or even only almost melted). Leave your eggs in the refrigerator until you’re ready to use them (cold eggs give you a smoother batter). And don’t overbake the brownies—it’s better to remove the pan from the oven a minute too early than a minute too late. Because of the chopped chocolate in the batter, the brownies won’t set until they cool, so a tester needn’t come out completely clean and dry.
2 tablespoons fruity red wine or cranberry juice
2 tablespoons water
1 cup moist dried cherries or dried cranberries
10 ounces) bittersweet or semisweet chocolate
5 tablespoons unsalted butter, cut into pieces
¾ cup sugar
2 large cold eggs
½ teaspoon fine sea salt
¼ teaspoon freshly ground black pepper
1/3 cup all-purpose flour
Center a rack in the oven and preheat the oven to 325 degrees F. Line an 8-inch square pan with parchment or foil and butter it.
Pour the red wine (or cranberry juice) and water into a small saucepan and bring to a boil. Add the cherries or cranberries and cook over low heat until the fruit is plump and the liquid has been absorbed, about 3 minutes. Turn the fruit into a bowl and set aside to cool.
Measure out 6 ounces of the chocolate and coarsely chop it. Finely chop the remaining 4 ounces.
Put the butter in a large heatproof bowl set over a saucepan of simmering water and scatter over the coarsely chopped chocolate. Heat the mixture until the chocolate is just on the verge of melting completely; you don’t want to heat the chocolate and butter so much that they separate. Remove the bowl from the saucepan and stir; you’ll have a thick, shiny mixture.
Working with a flexible spatula, beat in the sugar. Don’t be discouraged when the batter goes grainy; it ends up fine. When the sugar is incorporated, beat in the eggs one at a time—give the eggs a little elbow grease and you’ll have a heavy batter that will have regained some of its glossiness. Mix in the salt and pepper, then gently stir in the flour, mixing only until it disappears into the batter. Stir in the cherries or cranberries and any liquid that has accumulated, then add the finely chopped chocolate. Scrape the batter into the pan and smooth the top as best as you can.
Bake the brownies for 27 to 29 minutes, or until the top is uniformly dull; a knife inserted into the center will come out almost clean. Transfer the pan to a rack and cool until the brownies are just warm or until they reach room temperature.
To unmold, invert the brownies onto a cutting board and peel away the parchment or foil. Turn the brownies over and cut into 25 small squares.
If you’re looking from some new, healthy, kid-friendly recipe ideas using the ever-popular Greek yogurt, you’ll enjoy this guest post by registered dietitian Toby Amidor. A mother of three, she’s the author of the terrific new cookbook, The Greek Yogurt Kitchen: More Than 130 Recipes for Every Meal of the Day. Read on to learn about the nutritional perks of this versatile, easy to use food and to find a few of Amidor’s delicious recipes to incorporate it into family meals your kids are sure to love.
After writing an entire cookbook on Greek yogurt, my nine-year-old daughter is now obsessed with the high protein dairy delight. She was my avid taste tester for many of the recipes and now I seem to be preparing her favorites on demand! But if you think Greek yogurt is just a snack, think again. There are many other ways to enjoy it.
The Nutritional Benefits
Greek yogurt is less watery than traditional yogurt because it is strained to remove the whey. This results in a yogurt that has a thick, creamy consistency and rich flavor. Greek yogurt also has about 40% less sugar, 38% less sodium, twice the amount of protein, and less lactose than traditional yogurt. It also contains live and active cultures, many of which act as probiotics.
There are so many kid-friendly ways to enjoy Greek yogurt that go beyond the yogurt cup.
Kids love smoothies, but oftentimes they don’t know how healthy the ingredients in their smoothie really are! Greek yogurt not only adds a ton of good-for-you nutrients, it also adds frothiness and a thicker texture kid’s adore.
Mama’s Berry Smoothie
Prep time: 5 minutes
1 ½ medium bananas, peeled and frozen
½ cup frozen raspberries
½ cup frozen blueberries
1 cup fresh whole strawberries
½ cup nonfat milk
¼ cup nonfat Greek yogurt
2 tablespoons honey
Place ingredients in blender; blend until smooth.
Serving size: 6-fluid ounces
Nutrition information per serving: Calories: 116; Total Fat: 0 grams; Saturated Fat: 0 grams; Protein: 3 grams; Carbohydrates: 27 grams; Fiber: 3 grams; Cholesterol: 0 milligrams; Sodium: 23 milligrams
A 2013 study published in the Journal of the Academy of Nutrition and Dietetics found that kids were more likely to eat their vegetables when they dipped them first. The study looked at pre-school aged children who told researchers that they enjoyed eating their veggies when paired with a favorite flavored dip compared to eating a veggie without a dip or with a plain dip. The results found that 31-percent of kids liked a veggie alone compared with 64% who liked a veggie when it was served with their favorite dip.
Researchers from the Center for Childhood Obesity Research at Pennsylvania State University conducted a second experiment where they found that kids ate significantly more of a veggie they disliked or previously rejected when it was offered with a favorite reduced-fat herb dip compared to when it was offered without any dip.
Greek yogurt makes a delicious base for many dips, including my Mango Guacamole.
Prep time: 20 minutes
2 Haas avocados
Juice of 1 lime
1 serrano chile
1 clove garlic
½ medium red onion
½ medium red bell pepper, seeded
¼ cup chopped fresh cilantro
½ cup nonfat plain Greek yogurt
½ teaspoon kosher salt
¼ teaspoon freshly ground black pepper
1 mango, peeled and cut into ¼-inch dice
Slice the avocados in half lengthwise and remove the pits. Scoop out the flesh and place it in a medium bowl. Add the lime juice.
Halve the serrano chile lengthwise. Discard the seeds and cut the chile into 1/8-inch dice. Mince the garlic. Peel and finely dice the red onion. Slice the bell pepper in half, discard the seeds, and cut into ¼-inch dice. Add the chile, garlic, red onion, red bell pepper, cilantro, yogurt, salt, and black pepper to the avocado in the bowl, and stir to combine. Using a sharp knife, cut the avocado into a small dice. Gently stir the mango, and serve.
Serving size: ½ cup
Nutrition information per serving: Calories: 116; Total Fat: 8 grams; Saturated Fat: 1 gram; Protein: 3 grams; Total Carbohydrates: 12 grams; Sugars: 6 grams; Fiber: 4 grams; Cholesterol: 0 milligrams; Sodium: 154 milligrams
Better-for-you cookies, brownies, and muffins? Yes, it’s possible! Greek yogurt is a healthy substitute for butter found in most baking recipes. For each stick of butter a recipe calls for, use two tablespoons nonfat Greek yogurt and ½ stick of butter instead.
Trail Mix Cookies*
Makes 40 cookies
Prep time: 20 minutes
Cook time: 12 minutes
1 cup unbleached all-purpose flour
1 teaspoon baking soda
1 teaspoon ground cinnamon
1/8 teaspoon kosher salt
½ cup (1 stick) unsalted butter, melted
¼ cup nonfat plain Greek yogurt
1 cup packed light brown sugar
½ cup granulated sugar
2 large eggs
1 teaspoon vanilla extract
2 cups old-fashioned rolled oats
1 cup seedless golden raisins
1/3 cup unsalted shelled sunflower seeds
Preheat oven to 350°F. Coat a baking sheet with cooking spray and set it aside.
In a medium bowl, sift together the flour, baking soda, cinnamon, and salt.
In a large bowl, whisk together the melted butter and yogurt. Add the brown sugar and granulated sugar and stir until smooth. Add the eggs, one at a time, whisking until each one is incorporated, and then add the vanilla extract. Whisk until the mixture is light brown and thoroughly combined.
Slowly add the dry ingredients to the wet, folding gently until combined. Using one ingredient at a time, fold in the oats, raisins, and sunflower seeds.
Scoop up 1 heaping tablespoon of the dough and drop it onto the prepared baking sheet. Repeat with the remaining dough, leaving about 2 inches between cookies. Bake until the cookies are golden brown and slightly firm to the touch, about 12 minutes. Remove from the oven and allow to cool for 5 minutes, then transfer to a wire rack to finish cooling for at least 10 minutes before serving.
Serving size: 1 cookie
Nutrition information per serving: Calories: 97; Total Fat: 3 grams; Saturated Fat: 2 grams; Protein: 2 grams; Total Carbohydrates: 16 grams; Sugars: 10 grams; Fiber: 1 gram; Cholesterol: 15 milligrams; Sodium: 45 milligrams