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The Scoop on Ice Cream and Nutrition for Kids

When you think of summers as a kid, at least one memory probably includes licking a delicious, melting ice cream cone. ice creamIce cream is a popular summer treat for families, but some parents worry it doesn’t fit into a healthy diet plan.  Parents need not worry, though.  Ice cream can be included as a summer treat if you follow the guidelines below.

How can you preserve the ice cream ritual while keeping nutrition in mind?

  • Balance: The phrase “everything in moderation” is especially applicable to nutrition. Ice cream should be an occasional treat as opposed to a nightly routine. Refrain from keeping huge tubs of ice cream in the house, and instead buy small containers that can be divided among family members in proper portion sizes.
  • Portion size: The serving size for most ice cream is ½ a cup. If you imagine a baseball is about 1 cup, then half a baseball is about the amount of ice cream that  should be in a serving. One serving of regular ice cream can have 250 calories or more in it. Eating an extra 250 calories per day will result in a half a pound a week weight gain. This is two pounds per month or six pounds over the whole summer. Read more

Healthy Twists on Your Kids Favorite Foods

Let’s face it; kids have their favorite foods and those foods may not be the healthiest choices. Wouldn’t it be nice if we, as parents, could make healthier mango icecreamversions of foods that kids actually enjoyed? Well, you can! These recipes have been kid-tested and approved in my office (and home).

Below are a few ideas on healthy twists on your kid’s favorite foods:

Rice Cake Pizzas:

  • Brown rice cakes
  • Fat-free pizza sauce
  • Mozzarella cheese
  • Baby spinach, sliced tomatoes and/or diced green peppers

Take out one rice cake and place 1-2 tablespoons of pizza sauce on top. Sprinkle about ¼ cup of cheese and as many veggies as you can get on top. Heat in the microwave for about 20 seconds or until cheese is melted. One “pizza” is approximately 100 calories, which makes a great snack or part of a meal. These pizzas are also gluten-free.

Simple Homemade Mango “Ice Cream”:

  • 2 cups nonfat vanilla Greek Yogurt
  • 1 package (16 oz) of frozen mangoes

Let mangoes sit at room temperature for about 10 minutes to thaw slightly. Place all ingredients into a blender or food processor. Blend until smooth so that the consistency is similar to ice cream, or for about 5 minutes. Serving size is ½ cup, which is 100 calories. This is a great option for a healthy dessert. Mangoes are high in vitamin A and the yogurt is a great source of protein and calcium.

Kale Chips:

  • 4 large kale leaves, washed and stems removed
  • 1 tablspoon olive oil
  • 1 teaspoon sea salt

Preheat oven to 350. After washing kale and removing stems, tear kale into bite-size pieces (approximately 2 inches x 2 inches each). Put kale pieces into a large bowl with olive oil and salt. Toss to coat. Spread out on a rectangular cookie sheet and bake for about 10 minutes or until kale is crispy like chips. Recipe makes 3-4 servings;however, this snack is so healthy that there is really no limit to the serving! Kale is a superfood and is high in many vitamins, minerals and phytonutrients.

These recipes are all winners- for parents as well as kids. They are low in calories but high in nutrients, which is the best combination. What are some of your kid-approved healthy twists on recipes?  I would love to hear about your recipes in the comments section below!