NUTRITIONAL TIPS AND RECIPES
Nutrition tips for busy parents from Sarah Hasselbeck, mother of three active school-aged children, all-American collegiate athlete and wife of NFL quarterback, pro-bowler and Pop Warner alum Matt Hasselbeck:
- Find products with omega-3 DHA.
- Moms are the nutrition gatekeeper. My family eats what I bring into our house so I make sure to stock our fridge and cabinets with only good, healthy choices.
- Fruits and veggies are quick and easy snacks throughout the day. I always have cut up fruit and veggies in my fridge so when the kids are looking for a snack, the decision is easy. Bright colors are best, and I often ask my kids, "What colors are on your plate?" to get them involved with the foods they choose. Fruit can even be a treat since it's what I usually serve for dessert.
- Set rules and stick with them. We have a few house rules to limit the amount of processed and sugary foods my kids consume. For example, some rules are, "If you've done something active that day, you can have a healthy dessert," "Carbonated drinks are only allowed on special occasions like Dad's game day" and "No cereals with cartoon characters unless we're on vacation."
- Ask your doctor about a children's multi-vitamin. My kids eat well, but not perfectly. I supplement their diets with a children's multi-vitamin gummy that they take with breakfast. Important nutrients for kids include vitamins B, C and D, calcium, iron and DHA omega-3.
- Stay hydrated. My kids see their Dad drinking a lot of water, especially when he's training, and it's a good example for them. Be a role model yourself by encouraging water instead of juice or soda.
- Get enough sleep. We all need the proper amount of quality sleep every night. Growing kids are especially in need of restful sleep to function at their best while in school and during sports practices and other activities.
- Spread the word. Educate your children about the importance of healthy eating and encourage your friends to do the same. Kids with knowledge are empowered to live healthier lives.
Sarah Hasselbeck's favorite recipes for on-the-go moms
Being a mom can mean high expectations and a hectic schedule. Here are a few of my favorite recipes that are easy to make and are packed with a nutritional punch.
Nutritional information and recipe consultation provided by Elizabeth Somer, M.A., R.D.
KICK-OFF BREAKFAST
Healthy Omelet
Ingredients:
3 Gold Circle Farm Eggs with DHA Omega-3
Salt and pepper to taste
Cooking spray
1/4 cup diced onion
1/3 cup diced red bell pepper
1/3 cup diced tomato, such as roma
1 cup baby spinach with stems removed
1 teaspoon diced tomato
Directions:
Set oven on broil.
1. Place eggs (and salt and/or pepper) in medium bowl and whip until frothy. (For fluffier omelet, separate the whites from yolks. Whip yolks until smooth and whip whites to a gentle foam. Fold whites into yolks.) Set aside.
2. Coat a nonstick medium skillet with cooking spray and place on medium heat. When hot, sauté onions and red bell peppers until onions are translucent (approximately 4 minutes). Add tomato and spinach and cook until spinach wilts, stirring frequently (approximately 1 minute). Remove from heat, place vegetables on plate, and wipe skillet with paper towel to remove any vegetable bits.
3. Generously re-spray skillet and place back on medium heat. When hot, add eggs, reduce heat to medium-low, cover, and let cook until edges appear firm and middle is almost firm. Place skillet under broiler to set middle of omelet (30 seconds and watch carefully). Remove from oven.
4. Pour vegetables onto one-half of omelet and fold other end over top. Top with remaining tomatoes.
Makes 1 omelet
Nutritional Information: 272 calories, 15.4 grams fat (4.7 grams saturated fat), 51 percent fat calories, 636 milligrams cholesterol, 21.1 grams protein, 31 percent protein, 12.2 grams carbohydrate, 18 percent carbohydrate, 240 milligrams calcium, 240 milligrams sodium.
Quick-Fix Waffle
Ingredients:
1 whole wheat freezer waffle
1/3 cup low-fat vanilla yogurt
1/2 cup blueberries
Directions:
Toast waffle. Top with yogurt and blueberries.
Makes 1 serving
Nutritional Information: 215 calories, 5.9 grams fat (2.3 gram saturated fat), 25 percent fat calories, 43 milligrams cholesterol, 7.5 grams protein, 14 percent protein, 33 grams carbohydrate, 61 percent carbohydrate, 2.7 grams fiber, 227 milligrams calcium, 207 milligrams sodium.
Breakfast Sides
Fresh fruit depending on what's in season
Glass of milk (Horizon Organic milk with DHA)
Children's multi-vitamin (Flintstones Gummies Plus DHA Omega-3 or Lil Critters Gummies)
BROWN BAG LUNCH
The Brown Bag Lunch should include the 4 food groups: A whole grain, at least one colorful fruit or vegetable, a low-fat milk product or calcium-rich alternative and a protein-rich item.
Turkey Salad Sandwich
Ingredients:
2 ounces turkey breast, diced
1/4 cup diced red bell pepper
1 Tablespoon fat-free mayonnaise
Black pepper to taste
2 slices 100% whole wheat bread
1 /2 avocado, peeled and sliced
2 lettuce leaves
Directions:
In a small bowl, combine and mix turkey, red peppers, mayonnaise, and pepper. Place on one slice of bread, top with avocado slices and lettuce, and add remaining slice of bread. Cut in half.
Makes 1 sandwich
Nutritional Information: 470 calories, 19 grams fat (4.5 grams saturated fat), 38 percent fat calories, 43 milligrams cholesterol, 25 grams protein, 21 percent protein, 48 grams carbohydrate, 41 percent carbohydrate, 10 grams fiber, 95 milligrams calcium, 585 milligrams sodium.
Lunch Sides
Apple slices with cinnamon or peanut butter
Nonfat or low-fat yogurt
Milk box (Horizon Organic single serves with DHA)
Water bottle to keep your child hydrated throughout the school day
ON-THE-GO SNACK (PERFECT FOR THE CAR)
Sweet Treat Smoothie
A great way to get kids to eat vegetables is to disguise them, so they don't even know they are there!
Ingredients:
2/3 cup 2% Horizon Organic milk with DHA
1 small banana, peeled
2 Tablespoons orange juice concentrate
1/2 cup berries
3 ounces leftover cooked carrots
Directions:
Place all ingredients in blender and whip until smooth. Pour into a glass or water bottle.
Makes 1 12-ounce serving.
Nutritional Information: 273 calories, 3.6 grams fat (2 grams saturated fat), 14 percent fat calories, 12 milligrams cholesterol, 8.2 grams protein, 12 percent protein, 52 grams carbohydrate, 76 percent carbohydrate, 6.5 grams fiber, 244 milligrams calcium, 112 milligrams sodium.
RECOVERY DINNER
Hassel"comeback" Chili
Satisfying for back-to-school and fall practice time! Make ahead and warm up when you get home from the fields.
Ingredients:
2 15-ounce cans cannellini beans, drained and rinsed
4 1/2 cups low-sodium chicken broth
2 garlic cloves, minced
2 medium onions, chopped (approximately 4 cups)
1 Tablespoon olive oil
2 4-ounce cans chopped green chilies
2 teaspoons ground cumin
1 1/2 teaspoons ground oregano
1/4 teaspoon ground cloves
1/4 teaspoon cayenne pepper (optional)
4 cups boneless, skinless chicken breast, cooked and diced (approximately 2 1/2 lbs. raw)
2 cups grated low-fat Monterey Jack cheese
Directions:
1. In a large pot, combine beans, chicken broth, garlic, and half of the onions. Set aside.
2. Add oil to a medium, nonstick skilled over medium heat. Add onions and sauté until translucent. Add chilies and spices (cumin, oregano, cloves, cayenne) and mix thoroughly. Add to bean mixture.
3. Add chicken and simmer uncovered for 1 hour or until broth reduces to form desired consistency. Serve and top with cheese.
Makes 8 one-cup servings
Nutritional Information: 474 calories, 16.9 grams fat (7.5 gram saturated fat), 32 percent fat calories, 146 milligrams cholesterol, 59 grams protein, 50 percent protein, 21.3grams carbohydrate, 18 percent carbohydrate, 5.5 grams fiber, 286 milligrams calcium, 528 milligrams sodium.
HEALTHY AND HEARTY SIDES
Creamy Cauliflower Puree
Ingredients:
1 head (1 1/2 pounds) cauliflower, broken into small florets
1 1/2 cups chicken broth
2 teaspoons reduced-fat margarine
2 tablespoons reserved chicken broth (from steaming cauliflower)
4 tablespoons fat-free sour cream
1 teaspoon prepared horseradish
1/4 cup green onions, thinly sliced
Salt & pepper to taste
Garnish with paprika
Directions:
1. In a medium saucepan, combine cauliflower and chicken broth. Bring to a boil. Reduce heat to low, cover pan and simmer until cauliflower is very tender, approximately 15 minutes.
2. With a slotted spoon, place cauliflower in a food processor or blender, add margarine and 2 tablespoons of reserved chicken broth, and process until smooth. Add sour cream and horseradish, process until blended. Pour cauliflower puree into a medium size bowl, stir in green onions. Salt and pepper to taste. *If puree is too thick add more chicken broth or sour cream. Sprinkle with paprika. Serve hot.