If you can’t go 100% organic here are some simple guidelines:

• Buy organic as often as you can. Many grocers now offer store brands with organic choices which are usually less expensive.

• Look for the USDA seal on foods to ensure they are organic.

• Go for organic animal products first to help your children avoid artificial hormones and unnecessary antibiotics

• Second if you can’t go organic on all your fruits and veggies, then buy organic for the “dirty dozen.”(See my ‘Organic Food Tips’ blog post for the list) these are the fruits and veggies that are highest in pesticides.

• Make sure to wash all produce thoroughly

• Check organic produce for bugs that may be inside

Taking care of yourself means you are taking care of your family.  Your kids need you healthy.With your doctor’s help, learn your blood pressure, cholesterol, LDL, HDL and triglycerides counts. Figure your BMI and waist size.   Be proactive with your health by using preventive care calculations.Mondays are a great day to renew Family Health vows. Every Monday, you will find some healthy tip to help your family start the week off on a Healthy Note!Thanks to Healthy Monday organization for sharing their Monday tips.

We know that small doses of pesticides can damage our health, and especially the health of  children whose organs are growing and still forming. According to the Environmental Working Group and Foodnews.org, here is a list of the fruits and vegetables with the most and the least pesticides.  (not organically grown).The 12 Most Contaminated Fruits and Vegetables

1. Peach
2. Apple
3. Bell Pepper
4. Celery
5. Nectarine
6. Strawberries
7. Cherries
8. Kale
9. Lettuce
10. Grapes (Imported)
11. Carrot
12. Pear

The 15 Least Contaminated Fruits and Vegetables:

1. Onion
2. Avocado
3. Sweet Corn
4. Pineapple
5. Mango
6. Asparagus
7. Sweet Peas
8. Kiwi
9. Cabbage
10. Eggplant
11. Papaya
12. Watermelon
13. Broccoli
14. Tomato
15. Sweet Potato

According to Environmental Working Group, their research has found that:

• People who eat the 12 most contaminated fruits and vegetables ingest an average of 10 pesticides a day
• Those who ate from the 15 least contaminated list, only ingested 2 or less pesticides a day.

I love fruits and vegetables but have to admit that I don’t buy organic.  Primarily because it is so expensive.  But to my surprise, many of my favorites and my kids’ favorites were on the “most contaminated” list.  This list may have changed my mind!Source:   FoodNews.org. Free printable pocket guide- top 15 high and low pesticide fruits and vegetables

First Lady Michelle Obama shouted, “Let’s hear it for vegetables” and “Let’s hear it for fruits!”On March 20, First Lady Obama began the first full-fledged organic garden right on the grounds of the White House.  With the help of about 2 dozen fifth graders, they dug and raked the soil getting it ready for planting.  She plans on having the kids help harvest the crop too.

This is all part of our First Lady leading by example in her call for “Healthful Eating”. First Lady Obama understands the challenges facing our children, the growing childhood obesity crisis and the importance of developing healthy habits at a young age.  She has two daughters and knows the challenges in getting them to eat healthy.

I think this is a great first step.  Kids are more apt to try more fruits and vegetables when they have more fun experiences associated with them.  Planting a garden or growing a plant in a potter, is a fun way to get kids involved and excited about fruits and vegetables.

I say “Let’s hear it for our First Lady, Michelle Obama!”

Resources:
10 Easy to Grow Vegetables for Kids -Obama White House Garden
 Gardening with Kids Tips 

Every Monday, place your family’s nutrition as number one on your to-do list.  Prioritize your week by scheduling family time for fun activities/exercise each day. Plan ahead for healthy meals based on vegetables and whole grains. Vow to eat an extra piece of fruit daily. Be a health role model for your kids. 

Mondays are a great day to renew Family Health vows. Every Monday, you will find some healthy tip to help your family start the week off on a Healthy Note! 

Thanks to Healthy Monday organization for sharing their Monday tips.

It’s is good to see the government is finally coming in line with their own policies.  The government launched the new food guidelines in 2005 but their federally funded program did not support purchasing foods from the five food groups.WIC is a federal nutrition program that provides Women, Infants and Children with food assistance and nutrition education.  It is finally making program changes after almost 30 years. 

The changes, which for the first time will include fresh produce, whole-grain breads and certain baby foods, will bring the program more in line with federal dietary guidelines and what doctors now know about keeping people healthy and preventing obesity.

States have some approval process they must go through (there is always extra paperwork!) but most states are supposed to be set to support these changes by October 2009.This program serves about 8.8 million American so this is a very important step in helping families eat healthy. 

More information about the WIC Food Program 

 A study conducted by Ohio State University found that kids are eating about 2 cups total of fruits, vegetables and juice.  Maybe your thinking, wow, I didn’t think they were eating that much!   But let’s look a little closer at the facts:

• French fries are the most common type of vegetable children eat. Fries account for about one-quarter of children’s vegetable intake.

• Juice makes up about 40% of kids’ fruit intake.

• If french fries and fruit juice had not been included in the survey data, then children would be eating far fewer fruits and vegetables

Okay, let’s not get all down.   Let’s focus on what we can do to help those little ones eat more vegetables and fruits.   Here are 10 ways to help the kids eat more fruits and vegetables:

1. Keep a bowl of fresh fruits on the counter. Refrigerate cut up fruits and vegetables in small bags for easy snacks on the run.
2. Serve fruits and vegetables at every meal. Add grated or cut vegetables into entrees, side dishes, and soups. Top off cereal with fruits or add frozen fruits to smoothies.
3. Set a good example. Snack on fruit and order low-sodium, low-fat salads, soups, or vegetable sides when at restaurants.
4. Pack the refrigerator, freezer and cupboard with pre-cut, frozen and canned vegetables so that it is easier for you to prepare meals and snacks that include vegetables.
5. Challenge family members to reach their dailyf ruits and vegetable goal. Reward the winner with a prize of his or her choice.
6. Ask that fruits and vegetables be offered at school functions, after school programs, and in vending machines.
7. Let children choose which fruits and vegetables to serve and how to incorporate them into their favorite meals.
8. Make fruits and vegetables fun. Try dressing up sandwiches with faces and smiles made from fruits and vegetables.
9. Keep trying. For some foods, it may take multiple times before a child acquires a taste for it.
10. Encourage friends or relatives to offer vegetables and fruits to your children.

Source:  fruitsandveggiesmorematter.gov

 I was in the grocery store with my mom and she was complaining how expensive the vegetables were.  I know we are all feeling the pinch with today’s economy so I thought about some more ways to eat healthy on a budget.We think eating healthy costs more and it does when compared with a $1.99 meal at a fast food place but that isn’t very healthy, especially for our children who are still growing and developing.  They need the nutrition because they are in a constant state of creating new cells for those bones, brains, muscles and organs.Here are some ways you can save a buck and help your family eat healthier:

• Avoid eating out.  Even though it may seem cheap, it adds up quickly, a little here, a little there.  In the long run, it is cheaper to cook at home. Make this fun family time and let the kids help.

• Try to serve more vegetables and fruits in your meal.  These are less expensive than processed foods and way better for the kids.  Start the meal off with soup and salads.

• Eat smaller portions of meat.  In fact, try skipping meat altogether for one or two nights.  Meat is very expensive and can be easily replaced with beans, nuts and eggs.  You can find some great recipes.  You can also try cutting up meat into small strips/pieces and create a meal with bits of meat instead of serving a “steak or chop”

• Try to buy some food in bulk.  Look for foods that will keep or you can use up easily. Buying in bulk is cheaper in the long run but more expensive upfront.  It makes no sense to buy in bulk and then have to throw away half of it later.  So be smart and make a list so you don’t overbuy.

• Avoid buying ready-to-eat or prepacked food items.  You really pay more the convenience. (I know I have said this before, but it is a good one- worth repeating)

• Consider buying store brands. For less money you can often get a product which is very similar in quality. Foods to consider (canned beans, tomatoes, broth)

• Drink water.  Help the kids enjoy the natural taste of water.  I admit, I used to love my diet soda (and so did my daughter- no surprise- I was the role model!) but now I am drinking more water.  I can hardly drink anything else because it is usually just too sweet.  You would be surprised how your tastebuds will change- and your kids!!

I was shopping at Traders Joes looking for a quick salad for my lunch. I wanted something tasty, not just lettuce. I was surprised at the calories on the back of the prepackaged salads. Some of these small salads were over 400 calories and if I add in a sandwich… well.. I could see the calories adding up!

It was the little stuff added to the salad that just added up, not to mention the salad dressing!My point is we get fooled easily. We often see something we think is really healthy and overlook all the other stuff on it that makes it less healthy. Today, we need to be alert shoppers, I will even go so far as to say sleuths.

We can’t take packages at face value. To shop smart for our families, we have to go that extra step and READ the LABEL. It’s all there.

And get the kids to help. It is good reading practice, but more importantly, it will help them develop a life-long healthy habit.I tell you, in all honesty, I would never have guessed over 400 calories for a small salad! Had I not read the label I would have eaten it too, thinking I was eating something very low in calories.Teach your kids to read food labels as part of routine grocery shopping. It’s time well spent for you, for your family and most importantly, for your kids.

Need a quick overview of food labels, click here.

Let your kids play this fun little understanding food labels game, click here to start!

Show the kids how to go green like the Irish — with cabbage. This vegetable is known as one of the most important in the world because of its nutritional benefits and cancer-fighting ability. It’s delicious, too. Add cabbage to salad, soup, stir-fry and stew dishes for real luck and health.Mondays are a great day to renew Family Health vows.

Every Monday, you will find some healthy tip to help your family start the week off on a Healthy Note!

Thanks to Healthy Monday organization for sharing their Monday tips.