-So, it can be tough to convince your kids that eating something healthy can taste just as good or even better than those prepackaged snack cakes, right? Well, author of Feed Your Family Right and registered dietitian, Elisa Zied, is here to show us how these snacks cannot only be healthy for you but taste good too. Thanks for inviting us into your kitchen. -Thanks, Juli. Thanks for having me. -And kids go for the cookies and the snack cakes, but there were other things out there that you prepared that are so much better and taste fantastic, right? -Absolutely. There are so many beautiful foods that children and their parents can choose from the basic food categories that also taste great but also give them great nutritional bang for the buck. This is just a combination of various colorful vegetables. -Uh-huh. -We have some carrots and some different colored peppers and the dip is made with onion broth and low-fat yogurt. -Oh, okay. -So, it's a great thing for kids. They love to dip things. They have a lot of fun doing it. -Right. -And if something that you can share, linger over an hour or so with your child [unk] -And they can feel they're doing something fun. -Absolutely. And it gives plenty of antioxidants and crunch and texture and taste in it. It's also getting the calcium and the vitamin D in the low-fat yoghurt. -There's a lot packed into this little snack. -Another thing to dip with, we have some beautiful cucumbers which are mostly made of water. They don't have a lot of calories in them, but they do have a little bit of fiber and some nutrients, but they make for a great dip. And also, we have some whole-wheat pita which is another thing to use to dip. So, you're getting some whole grains, you're getting some vegetables and that's about a cup of vegetables right there. -Right. -And the hummus is wonderful. It's giving you protein,--= -Uh-huh. -complex carbohydrates. -Uh-huh. -It's made with chickpeas and some oils that provide omega-3 fat. -Right. -So, you're getting in so much nutrition in such a tasty form. This is a modest portion, but it provides such taste, texture, and fullness, which is very important, especially when kids eat very frequently because they get full so quickly. But this is something that can answer that. And it's whole-wheat crackers with some raisins and some low-fat peanut butter. This was one of my childhood favorite treats after school. -Me too, yes. -and it's delicious and it provides great dairy-- I use low-fat shredded mozzarella cheese-- -Right. -which goes a really long way, some lycopene-rich tomato sauce-- -Uh-huh. -but only about a quarter cup to provide some vegetables, and another whole-wheat English muffin which gives whole grains. So, you're combining protein, whole grains, getting a little calcium in there and some lycopene and vitamin C and vitamin A from the tomato sauce. -So good [unk] -So good for the kids. Now, you've tried all these things and the kids still say, "I want something sweet, mama. I want a real treat." This is a great idea. This is definitely a real treat and what we're using is low-fat, low-sugar chocolate pudding-- -Uh-huh. -a single portion, some Graham crackers. Who doesn't like Graham crackers? -Right. -And we have some beautiful strawberries that we can dip in or eat alone and that's giving you some vitamin A, vitamin C, fiber. And it's just colorful. And this looks like you're in a restaurant, the way it's presented. -It looks fantastic, all of these snacks too. Elisa Zied, thank you so much for having us into your kitchen today-- -Thanks. -and showing us all these great snacks. -Thank you. -All right. -Don't go away. Another Parents TV on demand video is coming up next. -Okay, we're back in the kitchen now with Elisa Zied, registered dietitian. And now, we're talking about sugar and it's amazing how much sugar is in some of these things that we think are really good for us. Is sugar really bad for you? -Sugar in and of itself is not bad for you and it's naturally found on things like milk products and fruit. -Uh-huh. -But if you're talking about things that have added sugars that are just providing more calories or if you're talking about candy, cookies, sodas, that's where we get into trouble. And too much sugar will crowd out more healthful foods, which is an issue for kids and parents alike. -Okay. So, I didn't realize there was so much sugar in bread. So, two slices of bread-- -Absolutely. And this is whole-wheat bread. This is what I feed my children. This is what parents who wanna give their children great nutrients go for, but that could have up to one or two teaspoons for a sandwich. -Uh-huh. -So, you have to read labels. -And we're looking at one to two teaspoons here and it's just amazing how much you don't realize. -Exactly. So, you really wanna look on the label and look for no added sugar on your bread. -Okay. Chocolate milk, applesauce, and yogurt. -I know. I know. -I mean, at least, the applesauce and the yogurt, I thought, were really healthy. -Exactly-- Well, you know what, these things do provide key nutrients, but when we're talking about applesauce, that has about three and a half teaspoons which is what we have there of added sugar. -Check this out. This is what is inside your child's little container of applesauce. -Little-- That's a half a cup, but what you can do is look for natural unsweetened applesauce. They removed all that added sugar. -Okay. And all kids love snack cake every once in a while. -Absolutely. -And you've actually-- you put the sugar on the plate here. -Uh-huh, five and a half teaspoons of sugar. And this is basically what it is, fat and sugar. So, it's not giving you much-- And if you've already had some chocolate milk or some applesauce or some [unk] you're gonna pretty much max out on your sugar intake for the day. So-- -So that's a good question. -Uh-huh. -How much sugar should we have? A child, a woman. Where do we sort of max out there? -Basically, what you wanna try to stick to is about 10% of your total calories. -Okay. -So, for a child who's eating about 1000 calories that would equal about six teaspoons of sugar and that would be 24 grams. So, when you're reading the labels on your bread and on your crackers and snack foods, you really wanna look for grams and maximum about 24. -So, if a child ate this cupcake, they would have almost all of their sugar for the day. -And forget about the sandwich that they had and the applesauce-- -Exactly. -and the yogurt for breakfast. I-- -Exactly. Try to keep things like this to a minimum. Okay, finally, a soda. This isn't diet. This is a regular soda and look at this. -Yup. -How much sugar is [unk] in one soda? -Ten teaspoons of sugar. -That's absolutely, right. It's about 40 grams. So, for a typical woman, 50 grams for a 2000-calorie diet is all you wanna aim for. So if you have one soda, you really don't have much other room for getting some other sugar into your diet. So, that's why it's really critical again to read labels. Fifty grams is the maximum for a typical woman unless if she's trying to lose weight. -All right. Elisa Zied, your book is Feed Your Family Right has some great information in it, and now, we know how to steer clear of too much hidden sugar. -Uh-huh. -Thank you so much. -Thank you, Juli. -Thank you for watching Parents TV. Our families. Our lives.