Category Archives: Healthy Kids – Healthy School

Check out my new page on GFM: Healthy Kids, Healthy Teens

Hi Everyone!

I wanted to let you know that I just created a new page on GoodFoodMama called, Healthy Kids, Healthy Teens! Check it out for tips; videos, links and posts to help your kids become and stay healthy! Let’s nip childhood obesity in the butt!

Healthy Kids, Healthy Teens


Fit Tip Friday – 4 tips for keeping your kids active through the school year!


This weeks Fit Tip Friday is all about helping kids be active as they start back to school! It is recommended that kids get 60 minutes or more physical activity daily. One of the best ways for kids to get physical activity is by incorporating physical activity into their daily routine.

Here are four ways you can help get physical activity into your child’s day.

Tip #1

Choose the right activities for your child. Try not to stick your kid in every activity that comes up. Try to find the activity that is right for YOUR child. If you don’t, he or she may become bored or frustrated. School age kids tend to like more traditional sports like baseball, soccer and basketball as well as martial arts, biking and playing outside. Older kids may enjoy activities such as yoga, dance or skateboarding. When kids enjoy an activity, they want to do more of it.

Tip #2

Keep it fun! Keep the activity fun! I know I don’t like to participate in activities I don’t enjoy so why then would I expect my kids to. Kids won’t do something they don’t enjoy.

Tip #3

Provide opportunities to be active. Do what you can to make it easy for your kid to be active. This could be walking with them to school, letting them ride their bike to school (as long as it is safe to do that) or by providing transportation and any necessary gear or equipment they may need.

Tip #4

Let them see you sweat. Kids learn by example so be active yourself and support your kids’ interests.

Getting Your Kids Ready For Back-to-School

Summer is just about over and I know that many of you are starting to prepare for the beginning of the school year!  I decided that I would share some of my past posts as well as some new tips on getting your kids ready for a healthy new school year!


apple slices

Snacking is a big part of your child’s school day and providing healthy snacks can help children stay focused and energized throughout the day.

Here is how you can make your own sliced apple or pear snack bags. I also provided two links that I like for healthy and easy snack ideas.

Make your own sliced apple or pear snack bags!

Start by slicing apples or pears and then soak them in one of these solutions for 5 minutes. Citric acid is the key ingredient because it helps prevent oxidization (browning).

  • Soak them in a bowl of cold lemon water. This is better than squeezing the lemon juice directly on the fruit. Mix 1 tablespoon of lemon juice per 1 cup of water.
  • Soak them in pineapple juice or a combo of pineapple and lemon juice. Use 1 tablespoon lemon juice per cup of pineapple juice.

Divide into snack size portions and store in Ziploc bags in the fridge. Make sure you squeeze as much air out of the bag as possible before sealing it.

Here are two helpful links on healthy snacks…

Make Your Own Snacks Packs

101 Easy Gluten-Free, Grain-Free Snack Ideas for Kids (and Parents)


Here are some helpful back-to-school resources for making this school year healthy for your child!


































25 Best Back to School Lunches from Remodelaholic


Have any tips to share? Please do!



Teach Your Kids How To Eat Well – My eBook can help!

Teaching kids to eat well might seem like a huge challenge, but with the tips found here, Teaching Kids How to Eat Well: A Series of Healthful Eating Tip Sheets for Kids and Teens a Parent’s Guide, you will see that developing and maintaining these good habits, so crucial to health, are not difficult.


This guide is perfect for summer months home with kids, it has tips on cooking with kids!  Also, my eBook will give you ideas for back-to-school lunches and snacks and getting your kids involved in the process!  It’s a great deal only 3.99!

Here are two reviews…

“Lots of great information that’s easy to read and use so that daily family meals and snacks are tasty and healthy. I like the pages that can be posted for reference on a fridge or kitchen wall. There is plenty of nutritional information, too. This would be helpful to anyone looking to improve their family’s diet (including mom and dad!). I’ll definitely recommend it to my friends.” Evelyn Hess

“What an easy read, practical and inspiring book as a guide for every parent struggling with the “how to” and “why” of creating good meals for those we love. Thank you for this Donna! I am printing out the charts for my 6 year old grand son – very helpful!.” Melanie Tervalon, MD

Buy your copy now!


How TV Affects Your Child’s Brain

Found this intersting infographic on how television affects a child’s brain and wanted to share.


Back-to-School Resources

Here are some helpful back-to-school resources for making this school year healthy for your child!








25 Best Back to School Lunches from Remodelaholic

It’s Back-to-School Time! Are you Ready?

After a nice long summer break it is time for the little ones to head back to school, yay! Here is printable back-to-school checklist to help you get ready for the first day!




Getting ready for “Back-to-School”

As summer draws to a close, it is time to start thinking about back-to-school time. Here is a list of resources and tips to help prepare you and your kids for a healthy school year.

Going Back to School – Here are some tips for kids and parents on easing the back-to-school butterflies from

Back-to-School Safety Checklist – Use this checklist to review important safety procedures to make sure your children are fully prepared for the school year.

Preventing Bullying – Every adult plays an important role in addressing bullying and making schools a safe and respectful place for all children.

School Lunches – In the article, School Lunches, from the author provides kids and parents with “10 Steps to a Great Lunch” and talks about buying or not buying lunch at school.

This is a growing list please add your resources!


Top 5 Lunch Foods for Your Kids

In about a month our kids will be starting back to school, yeah!  To help with lunch packing I have compiled a list of the top lunch foods for kids.


Fruit taste good and is packed with vitamins, minerals, fiber and flavonoids, which function as antioxidants in your child’s body! Different colored fruits have different health benefits so include a variety, such as apples, bananas, blueberries, grapes, oranges, pineapple and strawberries for your kids.

Note – Apples, grapes and strawberries are on the list of dirty dozen foods likely to have high pesticide residue levels, so try to buy organic to avoid exposing your kid to potentially harmful chemicals.


Vegetables provide vital nutrients that are important for your child’s health, including potassium, fiber, folate (folic acid), vitamin A, and vitamin C. Find the ones your kids like to eat and add them to their lunches everyday. Remember to mix things up; carrots, snap peas, cherry tomatoes, sweet potato fries and kale chips are popular choices.

Note – Carrots and cherry tomatoes are also on the list of dirty dozen foods likely to have high pesticide residue levels, so buy organic when ever possible.

Simple Kale Chip Recipe

  1. Wash, dry and trim kale leaves
  2. Toss with olive oil and sea salt
  3. Cook in oven for eight minutes or so at 350 degrees

Whole Grains

Whole grains, in addition to fruits and vegetables, are an important source of fiber and other nutrients. The 2010 Dietary Guidelines for Americans recommend that children age four to eight should eat 2 to 5 servings of whole grains a day and everyone age nine and up should consume 3 or more servings. Fill your child’s lunch with whole grain pasta or one of the blends that is part whole wheat and part white pasta. Also, try whole grain breads, for example whole grain pita bread.

Nuts and Seeds

Nuts and seeds are a delicious source of heart-healthy unsaturated fats. In addition, they contain protein and fiber, which along with unsaturated fat may help your child feel full longer. Include about a handful of nuts and seeds as a tasty treat for your kids lunch or mid-morning snack.

Make your own trail mix with ingredients including sunflower seeds, pumpkin seeds, pistachios, almonds or walnuts as well as raisins, dried cranberries, mangoes, apricots or shredded coconut.


Not only is cheese high in calcium, which can help keep kids teeth and bones strong, it also is a good source of protein and contains some essential vitamins and minerals, such as phosphorus, zinc, vitamins D and E.

Some kid-friendly cheeses that provide the most nutritional value would be cheddar, Parmesan, Swiss, mozzarella and string cheese.  If you what to watch your child’s fat intake stick to low fat or fat-free versions.

Please share any ideas you may have on good lunch foods for kids.