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Nutrition Tips for Healthy Kids
Tue, Oct 18, 2016, 9:30am
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Nutrition For Kids — A Balancing Act
Tue, Sep 13, 2016, 7:00pm
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The Picky Eater: Practical Strategies for Parents & Providers
Fri, May 20, 2016, 2:00pm
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The Picky Eater: Practical Strategies for Parents & Providers

I will be presenting to pediatricians, nurses and nurse practitioners at the UCSF 49th Annual Advances & Controversies in Clinical Pediatrics Conference in San Francisco, CA on Friday, May 20th @ 2pm. I look forward to sharing the stage with Dr. David Allen  and Dr. Stephen Rosenthal for 3 presentations and Q & A.

 

 

Have You Tried Plenti?

Maybe the first question should be, have you seen Plenti? I’ve had several clients ask me what I think of this product, so I thought it might be helpful info. for all of you moms.

It’s a pre-packaged combination of Greek yogurt and oats, made by Yoplait. The 5.5 oz. containers come in many flavors and have 11-12 grams of protein, 2 grams of fiber, 11-12 grams of sugar, 10% calcium and 4% vitamin D. It’s in the yogurt section of the grocery store and here’s what you’re looking for:

Plenti by Yoplait

 I sampled the Apple Cinnamon flavor and my first thought was, “this could be a great option for kids who don’t like Greek Yogurt.” It is sweetened with sugar and fructose (not artificial sweeteners) and is lower in sugar than most regular yogurts, but higher in sugar than plain Greek yogurt. For kids, the challenge is finding the right mix between not too tangy and sweet enough, but not too sweet for Moms to be willing to serve it. The other benefit of Plenti is that it has some fiber from the whole grain oats. The down side is, it has less calcium and vitamin D than a regular yogurt. Note that most Greek yogurts also have less calcium than regular yogurt — I’ll talk more about that in a future blog post, but for now I’ll say Greek yogurt and regular yogurt both have their benefits, they’re just different benefits.

So this can be a good snack for kids, BUT you can make it an even better snack by making your own. It’s really quick and simple! Assemble it the night before, and it’s ready for breakfast or as an after-school snack the next day. Thus, the name Overnight Oatmeal:

 APPLE CINNAMON OVERNIGHT OATS

This recipe makes double the portion compared to Yoplait Plenti Greek Yogurt & Oats, yet has less than half the sugar. There are so many variations possible with this recipe, including substituting raisins or berries for the apples and using slivered almonds, pecans or pumpkin seeds instead of walnuts to create amazing flavor combinations and variety.

Ingredients:

  • ½ cup oats
  • 1/3 cup nonfat Greek yogurt
  • ½ cup milk
  • 1 teaspoon brown sugar
  • ¼ teaspoon cinnamon
  • 1/3 cup diced apples
  • 2 Tablespoons chopped walnuts (optional)

Preparation:

1. Combine all ingredients, except walnuts, in a large cereal bowl, mason jar or other container large enough to hold 2 cups of volume. If desired, you can wait to add the fruit in the morning (for example, bananas or peaches).

2. Stir well and cover with plastic wrap or a lid.

3. Place in refrigerator and store overnight, at least 5 hours.

4. In the morning add walnuts and fruit (if you didn’t add the night before), and stir.

Makes 1 large or 2 smaller servings.

Nutrition information for 1 large serving:

Adult serving: 375 Calories, 12g Total Fat, 1g Saturated Fat, 2mg Cholesterol, 46g Total Carbohydrate ( g Sugar), 7g Fiber, 20g Protein, 79mg Sodium, 27% Calcium (270mg).

PRINT RECIPE

Disclosure: I do not receive compensation from any company or food product shown or mentioned in this post. The information contained in this article is my opinion only and should not be construed as medical advice or treatment.

6 Easy Tricks to Cut Your Kid’s Sugar Intake

While it’s true that all sugars break down into the same molecular structures—glucose and fructose, how we utilize the sugar can be very different. Refined sugar is metabolized very quickly, whereas the naturally occurring sugar in fruit or milk will take longer to metabolize and comes with many valuable nutrients, such as vitamins, minerals, antioxidants and fiber in fruit and protein and vitamins and minerals in milk. So it’s not only important to know how much sugar your kids are getting, but also consider the source of sugar. Too much sugar can not only make kids (and adults) moody and tired, but it can also
• Decrease focus and concentration
• Lead to over-eating and contribute to obesity
• Promote inflammation
• Cause headaches for some people
• Change our sensitivity to sweet, causing us to want sweeter and sweeter foods
Try these easy tricks to decrease the amount of sugar your child eats each day:
Slide1
Cereal Comparison
Milk comparison
TRICK #4:
Use 1 Tablespoon low sugar jam instead of regular jam. Cuts out 2 TEASPOONS of sugar!
Jam comparison 2

Fruit, juice comparison
TRICK #6:
Add ½ – 1 teaspoon of brown sugar to plain oats, instead of serving the packets of oatmeal. This cuts out 2 teaspoons of sugar per serving.
Oats comparison

Disclosure: I do not endorse any of the food products or receive compensation from any of the companies mentioned in this article. The information contained in this article are my opinions only and should not be construed as medical advice or treatment.

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