Fresh Foods in the New Year

Four years and two kids later... things are finally beginning to calm down, and I can better plan things out for the food front. My plan for the New Year is fewer processed convenience foods, the more I can make from "scratch" the better, both for our physical and financial health!

So my first step has been to replace buying marinated meats, and simply marinating them myself before throwing them in to the freezer. It only takes a few minutes to make our own "convenience foods" and I can control exactly what we have in them, depending on our tastes.

The kids absolute favorite lately that neither of them can get enough of? A simple soy sauce, honey and mustard marinade for pork tenderloin.

1/4 cup olive oil
1/4 cup low-sodium soy sauce
3 minced cloves garlic
1/8 cup honey
1 Tbs Dijon mustard
salt/pepper
approx 1 pound pork tenderloin

I just combine this all in to a freezer bag, and store it in the freezer until we are ready to eat.


Next up to try is a lemon-garlic marinade I just created, I hope they like it as much!

2 Tbs olive oil
juice of one lemon
zest from half a lemon
4 minced garlic cloves
2 tsp fresh minced rosemary
salt/pepper
approx 1 pound pork tenderloin

Food Guide Pyramid for Young Children

Food Guide Pyramid for Young Children
A Daily Guide for 2- to 8-Year-Olds

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	Grains Make half your grains whole • Look for the word "whole" in front of the grain name on the list of ingredients
	Vegetables Vary your vegetables • Eat more dark vegetables • Eat more orange vegetables • Eat more dry beans and peas
	Fruits Focus on fruits • Eat a variety of fruits • Choose fresh, frozen, canned, or dried fruit • Go easy on fruit juices
	Oils Know your fats • Make most of your fat sources from fish, nuts, and vegetable oils • Limit solid fats like butter, stick margarine, shortening, and lard
	Milk Get your calcium-rich foods • Go low-fat or fat-free • If you don't or can't consume milk, choose lactose-free products or other calcium sources
	Meat & Beans Go lean on protein • Choose low-fat or lean meats and poultry • Bake it, broil it, or grill it • Vary your sources with more fish, beans, peas, nuts, and seeds

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If allergies run in your family, you may want to delay the introduction of highly allergenic foods — like peanut butter, nuts, and fish — until your child is 3 or 4 years old.

Give your child a variety of foods in each of the food groups (bananas for one fruit serving, grapes for another; eggs for one protein serving, meat for another, for example). And offer whole or mixed-grain products for the majority of your child's grain servings each day.

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Adapted with permission from the U.S. Department of Agriculture Center for Nutrition Policy and Promotion.

Go to ParentCenter's nutrition guidelines for 2- to 4-year-olds or older kids to learn more about your child's eating habits.

Copied from Babycenter.com

Ranking Organics

When Kyle was born, and even when I was pregnant with him, I really had not done much research into organic produce. But now that he is eating everything, and I am again eating for two, it seems even more important these days.

I recently went to a great 4-session cooking class that I would highly recommend for anyone living in the Bay Area. It is taught by Jeff Wampler of Eclecdish, a stay-at-home dad who attended the same support group as I through our local hospital. The course is designed for Busy Parents, and I did learn a lot of great tips. In addition, he focused on purchasing produce from local farmer's markets, to ensure that foods are in season and fresh, rather than shipped from across the world! He also mentioned the following list of foods, and their ranking in regards to pesticide contamination. For those who can't find/afford to buy ALL organics, you can definitely decide which ones are a priority for you. For example, with onions being at the bottom of the list, Jeff isn't too concerned about buying non-organic onions. It's up to you to make the decision of where you make the cut... Happy shopping and eating!

http://www.foodnews.org/walletguide.php

Fact or Fiction

I've already been buying organics as much as possible to reduce our consumption of pestidices, etc, but now I just read another reason to buy organic!


It’s a fact . . . according to a recent report from the Organic Center called “Still No Free Lunch: Nutrient Levels in US food supply eroded by pursuit of high yields.” Evidently, US Department of Agriculture reports show that compared with 50 years ago, we now have more abundant grains, fruit and vegetable crops, but lower levels of vitamins and minerals in these foods.

Studies have found 10–25% lower levels of iron, zinc, protein, calcium, vitamin C. And experts suggest the same is likely true for levels of other phytochemicals.

Why? Modern conventional farming relies on heavy use of fertilizers, close plant spacing, and high use of pesticides. These chemicals and farming methods make the plants grow faster but as a result, the plants don’t develop deep roots or develop their own defenses to fight off harsh conditions on their own. The result: Lower nutrient concentrations.

How to find more nutritious produce? Eat organic. According to the report, organic farming produces lower yields but organic crops have higher levels of vitamins, minerals and phytochemicals—up to 20% more minerals, and up to 30% more antioxidants. More nutritional bang for your buck—another reason to choose organic foods for yourself and your family.

Taken from an email newsletter from HappyBaby

Age-by-age guide to feeding your toddler

Kyle has been eating lots since the last post, I've just been finding it difficult to sit down with all of the excitement of the holidays. Now that life is returning to "normal" I thought it would be good to share these tables that I just found on Babycenter.com In addition to sharing my own experiences, I thought it would be helpful to gather together all of the tips I have found in numerous places online.

Of course, these are just suggestions, and you know best what your toddler likes. In addition, when in doubt, any questions should be referred to your child's doctor!

Age: 12 to 18 months
Signs of readiness for self-feeding • Can start to use a spoon himself (though proficiency will take a while!)
What to feed • Whole milk • Other dairy (soft pasteurized cheese, full-fat yogurt and cottage cheese) • Same food as family, mashed or chopped into bite-size pieces • Iron-fortified cereals (rice, barley, wheat, oats, mixed cereals) • Other grains (whole wheat bread, pasta, rice) • New fruits: melon, papaya, apricot, grapefruit (citrus is now okay) • New vegetables: broccoli and cauliflower "trees" • Protein (eggs; cut-up or ground meat, poultry, boneless fish; tofu; beans; thinly spread smooth peanut butter) • Citrus and non-citrus juice • Honey is now okay	How much per day • 2 to 3 servings dairy (1 serving = ½ cup milk, ½ to 1 oz. cheese, 1/3 to ½ cup yogurt or cottage cheese) • 4 to 6 servings cereals and other grains (1 serving = ¼ to 1/3 cup cereal, ¼ cup pasta or rice, ¼ to ½ slice bread or bagel) • ¼ to ½ cup fruit • ¼ to ½ cup vegetables • 2 servings protein (1 serving = 2 tablespoons ground or two 1-inch cubes meat, poultry, or fish; 1 egg; ¼ cup tofu or cooked beans; 1 tablespoon smooth peanut butter) • 3 to 4 oz. juice
Feeding tips • Introduce new foods one at a time, with at least three days in between to make sure your child's not allergic. • Choking hazards are still a danger. Learn more about foods to watch out for.

Age: 18 to 24 months
Feeding skills to look for • Self-feeding • Food phrases like "more" and "all done"
What to feed • Whole milk • Other dairy (natural hard cheese, soft pasteurized cheese, full-fat yogurt and cottage cheese, pudding) • Iron-fortified cereals (rice, barley, wheat, oat, mixed cereals) • Other grains (whole wheat bread and crackers, cut-up bagels, pretzels, rice cakes, ready-to-eat cereals, pasta, rice) • Fruit, cooked, canned or fresh, cut up or sliced (apples, bananas, peaches, strawberries, pears, cherries, grapes, plums, oranges, grapefruit) • Dried fruit, soaked until soft so it won't pose a choking hazard (apples, apricots, peaches, pears, dates, pitted prunes, raisins) • Vegetables, cooked and mashed or diced (carrots, green beans, cauliflower, broccoli, yams, potatoes, peas) • Protein (eggs; cut-up or ground meat, poultry, boneless fish; tofu; beans; smooth peanut butter) • Combo foods like macaroni and cheese, casseroles • Fruit and vegetable juices	How much per day • 2 to 3 servings dairy (1 serving = ½ cup milk; ½ to 1 oz. cheese; 1/3 to ½ cup yogurt or cottage cheese; ¼ cup pudding) • 6 servings grains (1 serving = ¼ to ½ slice bread or bagel; 1 or 2 crackers; ¼ cup pasta or rice; 1/3 to ½ cup cooked or ready-to-eat cereal) • 2 to 3 servings fruit (1 serving = ¼ cup cooked or canned, ½ piece fresh; 1/8 cup dried; ¼ to ½ cup juice) • 2 to 3 servings vegetables (1 serving = 1 to 2 tablespoons) • 2 servings protein (1 serving = 2 tablespoons ground or two 1-inch cubes meat, poultry, or fish; 1 egg; ¼ cup tofu or cooked beans; 1 tablespoon smooth peanut butter)
Feeding tips • Introduce new foods one at a time, with at least three days in between to make sure your child's not allergic. • Choking hazards are still a danger. Learn more about foods to watch out for.

Age: 24 to 36 months
Feeding skills to look for • Self-feeding • Eagerness to make own food choices
What to feed • Low-fat milk • Other dairy (diced or grated cheese; low-fat yogurt, cottage cheese, pudding) • Iron-fortified cereals (rice, barley, wheat, oats, mixed cereals) • Other grains (whole wheat bread and crackers, cut-up bagels, pretzels, rice cakes, ready-to-eat cereal, pasta, rice) • Fruits, sliced fresh or canned • Dried fruit, soaked until soft so it won't pose a choking hazard (apples, apricots, peaches, pears, dates, pitted prunes, raisins) • Vegetables, cooked and cut up • Protein (eggs; cut-up or ground meat, poultry, boneless fish; tofu; beans; smooth peanut butter) • Combo foods like macaroni and cheese, casseroles • Fruit and vegetable juices	How much per day One serving for a child this age is about ¼ the size of an adult serving. • 2 to 3 servings dairy (1 serving = ½ cup milk; ½ to ¾ oz. cheese; ½ cup yogurt; ¼ to ½ cup cottage cheese; ¼ cup pudding) • 6 servings grains (1 serving = ½ slice bread or bagel; 1 or 2 crackers; ¼ to ½ cup pasta or rice; 1/3 to ½ cup cooked or ready-to-eat cereal) • 2 to 3 servings fruit (1 serving = ¼ cup cooked or canned, ½ piece fresh, or ¼ to ½ cup juice) • 2 to 3 servings vegetables (1 serving = 2 to 3 tablespoons) • 2 servings protein (1 serving = 2 tablespoons ground or two 1-inch cubes meat, poultry, or fish; 1 egg; ¼ cup tofu or cooked beans; 1 tablespoon peanut butter)
Feeding tips • Introduce new foods one at a time, with at least three days in between to make sure your child's not allergic. • Choking hazards are still a danger. Learn more about foods to watch out for. • Your child may seem to eat less than before — that's perfectly normal at this stage. If you wonder whether he's getting enough calories, use this guideline: The American Academy of Pediatrics recommends that your child get about 40 calories a day for every inch of height.

Another organic something to try...

I picked up a new snack for Kyle yesterday, although they will also be great as a quickie to throw in with his lunch or dinner. There is a line of dried food products called Just Tomatoes, oddly enough though, they offer more than just tomatoes. I picked up the Organic Just Veggies (pictured here) and also the Organic Just Fruit Munchies. He absolutely loved the dried veggies, especially the peas. He also seemed pretty happy with the Fruit Munchies, although I was a little worried about the dried raisins in the mix - they are rock hard, so I ended up picking those out. I love that they are offering a decent selection of organics in addition to their conventional veggies and fruits. We'll definitely keep these around for healthy munching.

Organic Food Must-buys

With all of the changes in our lives over the past couple of years (being pregnant and now having a toddler) we have become much more aware of what we are eating. We attended a "Moving through Pregnancy" course during my first trimester, at which we heard from a nutritionist. When I mentioned to her that we were avoiding foods with high fructose corn syrup and hydrogenated fats as much as possible, I think that she actually scoffed at me and said "Good luck!" It hasn't been easy, but with a lot of reading labels and buying organic foods (Safeway has been a lifesaver in that department over the past year), we have been able to eliminate a lot of the usual sources we had of those ingredients.

I was shocked at how many of the big brands use HFCS and hydrog-fats. It definitely seems that we have to spend more to be more healthy, but if that is what it takes, we're committed to making a difference in our lives as well as our kids. Along the same line, I have been trying to buy fresh organic produce as much as possible. Here is the list of the top twelve items to buy organic (taken from the CHEC website)

1. Peaches - Summer’s blushing fruit contains high residues of iprodione, classified as a probable human carcinogen by the Environmental Protection Agency (EPA) and methyl parathion, an endocrine disruptor and organophosphate (OP) insecticide. Methyl parathion has caused massive kills of bees and birds. According to Consumer Reports, single servings of peaches "consistently exceeded" EPA’s safe daily limit for a 44-pound child.
2. Apples - Apples may contain methyl parathion. Both fresh apples and baby food applesauce can also contain chlorpyrifos, an OP which has caused large bird kills. CORE Values IPM apple growers are trying to phase out OPs.
3. Pears - Pears, both fresh and in baby food, can also come with methyl parathion, as well as the OP azinphos-methyl, which is toxic to freshwater fish, amphibians and bees.
4. Winter Squash - Dieldrin, a chlorinated, carcinogenic insecticide, exceeded the safe daily limit for a young child in two-thirds of positive samples. Another potent carcinogen, heptachlor, also showed up. DDT and its breakdown product, DDE, were detected in baby food squash.
5. Green Beans - Green Beans can contain acephate, methamidophos and dimethoate (three neurotoxic OPs), and endosulfan, an endocrine-disrupting insecticide, which showed up in baby food, too. Acephate disorients migrating birds, throwing them off course.
6. Grapes - U.S. grapes contain methyl parathion and methomyl, a carbamate insecticide listed as an endocrine disruptor; imports may contain dimethoate.
7. Strawberries - The enhanced red color of strawberries comes from the fungicide captan, a probable human carcinogen that can irritate skin and eyes, and is highly toxic to fish. While the lethal soil fumigant methyl bromide doesn’t show up on the fruit, it has harmed California farm workers, and depletes the ozone layer.
8. Raspberries - Watch out for more than thorns! These berries can contain captan, iprodione and carbaryl, a suspected endocrine disruptor that has also been found in plum baby food
9. Spinach - Permethrin, a possible human carcinogen, and dimethoate dominate spinach’s toxicity ratings, but CU notes that residue levels have been declining as U.S. farmers reduce use of these insecticides. DDT has been found in spinach, which leads all foods in exceeding safety tolerances.
10. Potatoes - Pesticide use on potatoes is growing, CU warns. They may contain dieldrin and methamidophos, and children eating potatoes risk getting a very high dose of aldicarb, CU says.
11. Tomatoes - high in chlorpyrifos or other pesticide residues
12. Cantaloupe - high in chlorpyrifos or other pesticide residues

The more I read, the more I think that I should try to buy everything organic if possible!

Other sites listing foods to buy:
Consumer Reports
Delicious Organics