By Elizabeth M. Ward, M.S., R.D.

Mother’s Day, my favorite day of the year, has come and gone, but the memory lingers, and of course, it revolves around food.

Every year, my kids and husband prepare an elaborate breakfast in bed for me (and they clean up the kitchen, too!).  This year, we feasted on bacon, scrambled eggs, cinnamon toast slathered with butter, and chocolate-dipped strawberries and bananas.

I wish I could tell you that such high-calorie eating happens only on occasion in my house, but I can’t.

People assume that because I’m a dietitian that I eat only the healthiest foods at every meal and snack, and that my kids are genetically programmed to prefer baked potatoes to French fries, roasted chicken to fried chicken nuggets, and fruit to candy.  Not true.

Our Mother’s Day menu makes it clear that calorie-packed foods are high on my kids’ list, and on mine. Obviously, our eating habits are far from perfect, and I prefer it that way.

There’s no need to eat “healthy” 100% of the time. It’s very difficult to do, and being hyper-vigilant and restrictive about your child’s diet may backfire, especially when they’re older and making their own food choices.

Still, we try to eat healthy most of the time. I think you’ll agree that helping children to make smart eating choices is not always easy. Here are three strategies to get your kids interested in good food.

• Provide veto power. Allow older children to plan meals with you and figure out what to buy to keep healthy ingredients on hand.  Let them choose between nutritious foods, such as apples and oranges, for snacks or to have at meals. Take the younger ones shopping to get them accustomed to the grocery store.

• Let kids help in the kitchen. When she was only three, one of my daughters began cooking dinner with me. She would drag a kitchen chair over to where I was standing at the counter. I admit, it took more time to prepare meals, but to this day, she is an avid cook and adventurous eater.

• Put the brakes on picky eating. Kids are naturally selective eaters whose preferences are evolving. One day they love broccoli and the next day they won’t even look at it.  Don’t take your child’s food choices personally; they often go through phases where they favor certain foods. Continue to offer a variety of healthy foods, and show kids that you think it’s important to eat those foods, too.

By Elizabeth M. Ward, M.S., R.D.

If you think sour cream serves only as a topping for baked potatoes or the basis of your favorite onion dip, it’s time to reconsider.

With its creamy texture and just-enough tang, Hood Sour Cream elevates the flavor of weeknight meals and snacks, and sparkles on special occasions, too. And, sour cream is good for you: Hood Light Sour Cream has more calcium than milk!

You’ll find dozens of delicious, quick recipes that feature Hood Sour Cream on our site. Here are some more ways to use any type of Hood Sour Cream every day:

• Give your pancakes some zip. Combine 1 large egg and 1 cup sour cream. Mix well. Add 1 cup of pancake mix.  Cook pancakes, and top with fruit and a dusting of powdered sugar.

• For a quick chicken marinade, combine 1 cup sour cream, 1 tablespoon lemon juice, and your favorite herbs and spices, such as chili powder, garlic, and parsley.

• Make an easy sauce for cooked salmon, chicken, or beef: In a small bowl, combine 2 tablespoons prepared horseradish, ¼ cup reduced-fat mayonnaise, 2 tablespoons drained capers, 1 tablespoon fresh lemon juice, and ½ cup sour cream.

• Skip store-bought Ranch salad dressing in favor of this flavor-packed version. Mix 1 cup reduced-fat mayonnaise, ½ cup sour cream, 1 clove minced garlic, ¼ cup minced flat-leaf parsley or ½ teaspoon dried parsley, 1 tablespoon minced chives or ½ teaspoon dried chives, ¼ teaspoon each: garlic powder, onion powder, and salt, and ground black pepper to taste. Thin with Hood Milk to desired consistency

• Provide potato salad with an interesting edge. Mix two pounds cooked, cubed potatoes with a combination of ¾ cup sour cream, ¼ cup reduced-fat mayonnaise and ½ cup thinly sliced scallions.

• Mash it up.  Mash about 3 ½ pounds cooked potatoes with ½ cup sour cream ¼ cup Hood Milk, 2 tablespoons tub margarine, ¼ cup real bacon bits, and 1-2 tablespoons chopped fresh chives.

• For creamy guacamole, mix 4 large ripe mashed avocados, 1/2 cup sour cream, 2 tablespoons chopped fresh cilantro, 4 teaspoons fresh lime juice, and ½ teaspoon salt.

• Stir powdered sugar (or artificial sweetener) and a few drops of vanilla extract into sour cream. Enjoy as a dip for whole strawberries.

By Elizabeth M. Ward, M.S., R.D.

Spring is in the air, and that means summer isn’t far behind. If you’re thinking about shedding pounds for the warmer weather, you’ll want to include this nutrient every day.

Protein does a body good

A study published last week in the Journal of Nutrition  found several benefits to a higher-protein eating plan for weight loss. 

Dieters typically reduce their intake of most nutrients, including protein, but that approach may backfire. Your body needs protein to maintain lean tissue, such as muscle; lean tissue burns more calories than fat, making weight control easier overall.  

In the current study, overweight people on the higher-protein plan preserved more lean tissue, had a faster metabolism, and lower blood pressure.

How much protein do you need?

Experts recommend .8 grams of protein for every kilogram (kg) of body weight. (A kilogram is equal to 2.2 pounds.) The participants in the Journal of Nutrition study on the higher-protein eating plan consumed 1.2 grams of protein per kg. 

To put the difference in perspective, a 150-pound person on the lower-protein diet would need 55 grams daily, while their higher-protein counterpart would need 82 grams of protein daily.  These levels fall within the acceptable ranges set by the Institute of Medicine.  

Dairy foods provide protein and several other nutrients, including calcium and vitamin D, and some offer even more nutrition for the calories.

For example, for just 90 calories per cup, Simply Smart Fat Free Milk has 25% more protein and 20% more calcium than regular white milk. Simply Smart 1% Lowfat Milk supplies the same protein and calcium as Simply Smart Fat Free Milk for 120 calories per cup.

This delicious drink offers 10 grams of protein: 

Iced Vanilla Latte

Makes 1 serving 
8 ounces Simply Smart Milk 
2 tablespoons sugar-free vanilla syrup 
1 ½ ounces brewed espresso (decaf or regular)  
Ice cubes

In a tall glass, combine all ingredients, stirring well. Add desired amount of ice. 

Use this chart to include the protein you need throughout the day in every meal and snack. 

Food                                                                                       Protein (grams)

Chicken, pork, beef, salmon, tuna,                                                   About 22

3 ounces, cooked

Hood Lowfat Cottage Cheese, ½ cup                                                14

Greek yogurt, fruit, fat-free, 6 ounces                                                 14

Tofu, raw, ½ cup                                                                              10

Simply Smart Milk, any type, 1 cup                                                   10

Peanut butter, 2 tablespoons                                                              9

Hood Milk, any type, 1 cup                                                              8

Lentils, cooked, ½ cup                                                                     8

Edamame, shelled, ½ cup                                                                  8

Egg, large                                                                                         6

Almonds, roasted, 1 ounce                                                               6

By Elizabeth M. Ward, M.S., R.D.

Looking for a smarter way to indulge your sweet tooth?  Hood Greek Frozen Yogurt is a better-for-you option that’s low in fat and higher in protein than regular frozen yogurt.

Hood Greek Frozen Yogurt is available in four mouth-watering flavors: Blueberry, Raspberry Granola, Double Chocolate Chip, and Honey Vanilla. A serving supplies between 110 and 130 calories, depending on the flavor.

My family and I love Hood Greek Frozen Yogurt.  It’s delicious on its own, and it makes a tasty ingredient in snacks and desserts.  Here are two recipes to try. Enjoy! 

Raspberry Granola Parfait
Makes 1 serving.
1/2 cup fresh raspberries
1/2 cup + 1 tablespoon low-fat granola cereal
3/4 cup Hood Raspberry Granola Greek Frozen Yogurt
Place half the raspberries in a tall glass. Layer with ¼ cup granola and half the frozen yogurt. Repeat. Top with 1 tablespoon granola. Serve immediately.

Gingersnap Honey Vanilla Frozen Yogurt Sandwiches
Makes 12 sandwiches.
Cookies:
2 1/4 cups all-purpose flour, divided
1 cup packed brown sugar
3/4 cup canola oil
1/4 cup molasses
1 egg
1 teaspoon baking soda
1 teaspoon ground ginger
1 teaspoon ground cinnamon
1 teaspoon ground cloves
1/4 cup sugar

Filling:
About 1 1/2 cups Hood Honey Vanilla Greek Frozen Yogurt, softened

Preheat oven to 375˚F.
In a mixing bowl, combine half the flour (1 cup + 2 tablespoons), brown sugar, oil, molasses, egg, baking soda, ginger, cinnamon, and cloves. Beat with an electric mixer on medium to high speed until thoroughly combined. Beat in remaining flour until just combined. 
Shape dough into 1-inch balls. Place sugar in small bowl. Roll each dough ball in sugar. Place 2 inches apart on an ungreased baking sheet.  Flatten by crisscrossing with the tines of a fork. Bake for 8 to 10 minutes or until set. Cool cookies on a wire wrack.  
Assemble sandwiches: Place about 2 tablespoons of the frozen yogurt on the underside of a cookie. Top with another cookie. Place cookies in the freezer for at least 30 minutes to set before eating.

By Elizabeth M. Ward, M.S., R.D.

St. Patrick’s Day lasts for only one day, but green foods are never out of fashion if you’re a nutritionist like me, or someone who favors foods that pack a lot of nutrition per serving.

Here are some of my favorite green foods and a super smoothie to sip on, too!

Kiwi: These fuzzy fruit are full of folate, a B vitamin, vitamin C, and two plant compounds that promote healthy vision: lutein and zeaxanthin. No need to peel; I cut them in half and scoop out the fruit with a spoon. 

Avocado: Don’t shy away from this creamy delight because of the fat; it’s heart healthy and good for your skin. Avocados are rich in vitamin E, potassium, and fiber. I slice them in half, sprinkle on a little salt and eat with a spoon (see kiwi, above). They are also delicious smashed as a sandwich spread.

Edamame: Edamame are soybeans. Soy is supplies that same high-quality protein found in animal foods such as  meat, eggs, and milk. Soybeans are also rich in fiber.  My kids love to edamame.  I buy packages of frozen edamame in the pod to microwave and eat, and shelled edamame which we sauté with olive oil and minced garlic.

Green beans: Many green vegetables, including broccoli and asparagus, have a strong flavor. Green beans are a good choice for kids who turn up their noses at vegetables because they are mild-tasting, and because they provide a wide array of vitamins and minerals. Plus, green beans pack water to help you meet your fluid needs.

Spinach:  Spinach contains two powerful antioxidants that help to protect against cell damage.  It’s also a source of bone-building vitamin K, which also helps your blood clot.  I add baby spinach to pasta dishes, salads, and smoothies, like the delicious Hood Shamrock Smoothie, below.

Hood Spinach-Banana Smoothie
Makes 1 serving

This smoothie supplies one serving of vegetables, one fruit serving, and nearly a full serving of dairy!

1 cup packed baby spinach, trimmed of stems
1 ripe medium banana, cut into 4 pieces
¾ cup Hood 1% Lowfat Milk
1 teaspoon sugar, if desired
½ teaspoon vanilla extract
1-2 ice cubes

Place all of the ingredients in a blender or food processor. Blend until smooth, about 45 seconds to 1 minute.  Pour into a tall glass and serve immediately.