YOUNG FAMILY
THE HEALTHYTABLE
WRITTEN BY JACQUELINE RENFROW
Raising healthy eaters starts with you. “If we expect kids to sit down and have a nutritious meal, parents need to start modeling that early on and consistently,” says Los Angeles registered dietitian Sumner Brooks, MPH, RD, CSSD. It also means developing the habit of having meals as a family. Sitting together provides a way to separate eating from other activities, says Sumner. If you all sit together at a table, instead of separately in front of the TV, it helps parents and kids focus on the food and how it feels to eat rather than just mindlessly chewing on food. “Studies show that people who engage in distracted eating are likely to eat more than they need,” says Sumner. “This is because when our brain is distracted, we naturally don’t hear the intuitive signs of fullness from our body.” It helps to get your kids involved. Ask your children to be responsible for picking out the protein, starch and vegetable or fruits for two
or three meals a week, Sumner recommends. During that time, the child can also help with food preparation—including washing vegetables, stirring and mixing, measuring ingredients or reading recipes out loud. Or try developing a meal around a theme. For example: A red and orange meal could include salmon, red quinoa, tangerines and butternut squash or carrots. When the meal is ready, let the child who chose the proponents announce the menu to everyone and serve the food. Guidelines for a healthy family meal are easy to follow. Sumner says keep it simple. Ask for input from the kids so you can make one meal that everyone will like. “I recommend trying one new vegetable and one new fruit that you don’t usually buy, then look up a recipe for how to use it,” she says. Still hearing complaints? Try posting the menu ahead of time to limit last-minute gripes. Also, keep tofu, cheese, edamame or milk on hand for
those who won’t eat meat. Want to add taste and nutrition to your meals? Sumner recommends fresh and dried herbs and spices, which are loaded with antioxidants and flavor minus the sodium, fat and sugar. Try cumin, turmeric, red pepper, paprika, coriander, rosemary, basil, cilantro, cinnamon and cloves. Also try adding fruit, such as grapes, dried cranberries, tangerines or orange slices, to your salads for sweetness, along with savory ingredients such as sharp or blue cheeses. “When you eat vitamin C, which is present in oranges, for example, you increase the absorption of iron from your meal,” says Sumner. Another trick for flavor is steaming vegetables in low-sodium chicken or vegetable broth to add flavor while reducing extra fats and oils used for cooking. And substitute low-fat plain yogurt in recipes that call for sour cream or mayonnaise, such as spinach dip or ranch dressing.
LENTIL & BROWN RICE SOUP
Serves 8
3 tablespoons unrefined, cold-pressed extra-virgin olive oil or coconut oil 3 large carrots, peeled and diced 3 celery stalks, diced 1 large onion, diced 3 cloves garlic, minced 1 pound fresh tomatoes, peeled, seeded and chopped, or 1 14.5-ounce can, drained (or ½ box Pomi) 8 cups chicken stock, vegetable stock, turkey stock or water 2 cups French lentils, picked over and rinsed 2 sprigs fresh thyme sea salt 2 big handfuls spinach, kale or chard (ribs removed), coarsely chopped in large pieces freshly ground black pepper ½ cup brown rice, cooked according to package directions, or add uncooked rice with lentils and increase liquid by an additional 1 cup
Heat oil in a large stockpot over medium heat. Add carrots, celery, onion and garlic and cook, stirring, until tender. Stir in tomatoes and cook for 1 minute. Add stock, lentils, uncooked brown rice, thyme and 2 teaspoons salt. Bring to a boil, reduce heat to a simmer and cook until lentils are tender, about 45 minutes. Pull out the thyme sprigs and discard. Add greens and stir until wilted. Season to taste with salt and pepper. If you didn’t add uncooked brown rice to the pot with your lentils, add the cooked brown rice to the pot now or put a little in each bowl and ladle the soup on top.
COURTESY OF PAMELA SALZMAN, KITCHEN MATTERS IN MANHATTAN BEACH. PAMELASALZMAN.COM
12? Southbay Health 2013 | oursouthbay.com