Dark Chocolate
Dark chocolate can be healthy when eaten in moderation. Dark chocolate is made from cocoa beans and contains less sugar than milk chocolate or white chocolate, making it a more nutritious option. It's packed with antioxidants (which help protect your body's cells), minerals like iron, magnesium, and zinc, and can even improve your mood.
Health Benefits Of Dark Chocolate For Kids
1. Rich In Nutrients
It contains flavonoids, which are antioxidants that help improve heart health.
2. Boosts Brain Function
Dark chocolate can improve blood flow to the brain, which helps with concentration and memory.
3. Mood Booster
Eating dark chocolate releases chemicals like serotonin and endorphins that make you feel happy.
4. Good For The Heart
It may lower blood pressure and improve cholesterol levels when eaten as part of a balanced diet.
Should Kids Eat Dark Chocolate?
Kids can eat dark chocolate, but it's important to enjoy it in small amounts. Here's why:
1. Nutritional Benefits
A little dark chocolate can be a healthier treat compared to other candy loaded with sugar. It's a good choice for special occasions or as an occasional snack.
2. Moderation Is Key
Dark chocolate can be rich and slightly bitter, so a small piece is usually enough to satisfy cravings. Too much chocolate can cause a tummy ache or add unnecessary sugar to a child's diet.
3. Avoid High Caffeine
Dark chocolate contains small amounts of caffeine. While it's not harmful in small amounts, eating too much might make kids feel restless or jittery.
Tips For Serving Dark Chocolate To Kids
- Pair it with fruits. Dip strawberries or bananas in melted dark chocolate for a fun and healthy treat.
- Choose lower percentages. For kids, dark chocolate with 50-60% cocoa is a good balance of flavor and health benefits without being too bitter.
- Mix it in recipes. Add small pieces of dark chocolate to oatmeal, trail mix, or homemade granola bars for a tasty addition.
Things To Consider
- Always check the label to ensure the chocolate doesn't have too much added sugar or unnecessary ingredients.
- If your child has a medical condition, such as a cocoa allergy, it's a good idea to talk to a doctor before introducing new foods like dark chocolate.
National Dark Chocolate Day February 1 Fun Facts:
- Dark chocolate is also known as bittersweet chocolate.
- Candy makers add milk or butter to milk chocolate, giving it a creamier consistency while dark chocolate includes no added milk or butter.
- Chocolate comes from the seed of the tropical Theobroma cacao tree and has been cultivated cacao for at least three millennia the plant grows in Mexico, Central America, and northern South America.
- Earliest documentation of using cacao seeds dates to around 1100 BC.
#NationalDarkChocolateDay
Tater Tots
Tater tots can be a tasty and fun food, but they are not the healthiest option, especially if eaten often. Tater tots are made from grated potatoes that are shaped into small cylinders, fried, and sometimes seasoned. While potatoes themselves are a nutritious vegetable, the way tater tots are prepared can reduce their health benefits.
Pros Of Tater Tots
1. Potatoes Are Nutritious
Potatoes are a good source of vitamins like Vitamin C, potassium, and fiber.
2. Kid-Friendly Food
Many kids enjoy the taste and texture, making them an easy side dish for picky eaters.
Cons Of Tater Tots
1. High In Fat
Most tater tots are deep-fried, which adds a lot of unhealthy fats.
2. High In Calories
Because of the frying process, they can be calorie-dense without being very filling.
3. Low In Nutrients
After frying, tater tots lose many of the nutrients found in fresh potatoes.
4. High In Sodium
Many tater tots contain a lot of salt, which isn't great for kids if eaten in large amounts.
Should Kids Eat Tater Tots?
Kids can eat tater tots occasionally as a treat, but they shouldn't be a regular part of their diet. If you want to make tater tots healthier:
1. Opt For Baked, Not Fried
Look for frozen tater tots that can be baked instead of fried to reduce fat content.
2. Limit Portion Sizes
Serve a small amount alongside healthier options like vegetables or lean protein.
3. Homemade Tater Tots
Make tater tots at home using fresh potatoes, less oil, and baked instead of fried. You can also add extra veggies like carrots or zucchini to make them more nutritious.
Healthier Alternatives To Tater Tots
- Sweet Potato Tater Tots
- Veggie Nuggets
- Roasted Potato Wedges
National Tater Tot Day February 2 Fun Facts:
- In the United States, approximately 3.5 billion tater tots are consumed.
- Tater tots were created from the scraps of french fries that were once used to feed cattle.
- Two brothers, Nephi and Golden Grigg, along with their brother-in-law started dabbling in frozen food when they rented a plant on the Oregon and Idaho borders in 1934.
- By 1952 the brothers formed the Oregon Frozen Foods Company and became what we know today as Ore-Ida.
#NationalTaterTotDay
Carrot Cake
Carrot cake might sound healthy because it contains carrots, but it's more of a treat than a healthy food. While it does have some nutritious ingredients, such as carrots and nuts, it's also often loaded with sugar, oil, and cream cheese frosting, which make it high in calories and fat.
Pros Of Carrot Cake
1. Carrots Provide Nutrients
Carrots are a good source of Vitamin A, which is important for eye health.
2. Contains Nuts And Spices
Many carrot cakes include nuts (like walnuts) and spices (like cinnamon), which can provide healthy fats and antioxidants.
3. Great For Celebrations
Carrot cake is a delicious dessert for special occasions.
Cons Of Carrot Cake
1. High In Sugar
Most recipes include a lot of sugar in both the cake and frosting, which isn't ideal for regular consumption.
2. High In Fat
Traditional recipes often use oil or butter, and the cream cheese frosting adds extra fat.
3. Low In Fiber
Although it contains carrots, the amount is small compared to the sugar and refined flour in most recipes.
Should Kids Eat Carrot Cake?
Kids can eat carrot cake occasionally as a dessert or special treat, but it shouldn't be a regular snack or meal. To make it a bit healthier:
1. Reduce Sugar
You can use less sugar in the cake batter or substitute it with natural sweeteners like honey or applesauce.
2. Use Whole Wheat Flour
Replace part of the white flour with whole wheat flour to add more fiber.
3. Lighten The Frosting
Use a thinner layer of frosting or try a yogurt-based topping for a lower-fat option.
4. Add More Veggies
Include extra grated carrots or even zucchini to increase the vegetable content.
Healthier Alternatives To Carrot Cake
- Carrot Muffins
- Carrot and Nut Energy Balls
- Roasted Carrot Sticks
National Carrot Cake Day February 3 Fun Facts:
- The carrot's natural sweetness may have been selected as a substitute in the Middle Ages when sugar was hard to find or expensive.
- It's believed that the first domesticated carrots weren't orange but were purple and white.
- By the 10th century, purple carrots were growing in Iran and Northern Arabia and then spread to Northern Africa and into Spain.
- It's believed that Carrot cake traces back to steamed carrot pudding of Medieval times.
- The earliest known recipe for carrot cake can be found in a French cookbook published in 1827.
#NationalCarrotCakeDay
Fettuccine Alfredo
Fettuccine Alfredo is a delicious pasta dish made with fettuccine noodles, butter, heavy cream, and Parmesan cheese. While it's rich and creamy, it's not the healthiest choice due to its high calorie, fat, and sodium content.
Pros Of Fettuccine Alfredo
1. Provides Energy
Pasta is a good source of carbohydrates, which give your body energy.
2. Calcium And Protein
The cream and cheese provide calcium and protein, which is important for growing kids.
3. Kid-Friendly Flavor
Its mild, creamy taste is something kids enjoy.
Cons Of Fettuccine Alfredo
1. High In Fat And Calories
The butter and heavy cream make it calorie-dense, which isn't ideal for regular meals.
2. Low In Nutrients
While it's filling, it doesn't provide many vitamins, minerals, or fiber.
3. High In Sodium
Parmesan cheese and salted butter add a lot of salt to the dish.
Should Kids Eat Fettuccine Alfredo?
Kids can eat fettuccine alfredo occasionally as a treat or as part of a balanced meal. However, it's best not to serve it too often because it's high in fat and calories. To make it healthier:
1. Lighten The Sauce
Use milk or unsweetened plant-based milk instead of heavy cream. To thicken the sauce add a little flour or cornstarch.
2. Add Vegetables
Include broccoli, spinach, peas, or other veggies for added vitamins and fiber.
3. Use Whole-Grain Pasta
Swap regular pasta for whole-grain fettuccine to add fiber and nutrients.
4. Cut Back On Cheese
Use less parmesan or choose a lower-fat cheese alternative.
Healthier Alternatives To Fettucine Alfredo
- Pasta Primavera
- Creamy Cauliflower Alfredo
- Tomato-Based Pasta
National Fettuccine Alfredo Day February 7 Fun Facts:
- Fettuccine Alfredo was created in 1908 by an Italian restaurateur Alfredo Di Lelio in Rome.
- Alfredo created the dish to tempt his wife to eat.
- A 2-ounce serving of dry fettuccine contains 211 calories.
- Pasta originated in China, not Italy.
- There are more than 600 pasta shapes.
#FettuccineAlfredoDay
Pizza
Pizza can be both healthy and unhealthy - it all depends on the ingredients, portion size, and how it's prepared. The traditional pizza includes a crust, tomato sauce, cheese, and various toppings. While it can provide nutrients, it's often high in calories, fat, and sodium, especially if loaded with processed meats or extra cheese.
Pros Of Pizza
1. Good Source Of Nutrients
Tomato sauce contains vitamins like Vitamin C and lycopene, and cheese provides calcium and protein.
2. Versatile Ingredients
Pizza can include vegetables, lean proteins, and whole grains, making it nutritious if prepared thoughtfully.
3. Kid-Friendly
Many kids love pizza, making it an easy meal to enjoy together.
Cons Of Pizza
1. High In Calorie
Thick crusts, extra cheese, and processed toppings like pepperoni can make it calorie-dense.
2. High In Sodium
Many pizzas are loaded with salt from the cheese, sauce, and toppings.
3. Low In Fiber
Traditional white-flour crusts lack fiber, which is important for digestion.
Should Kids Eat Pizza?
It's a great meal for family dinners or celebrations, but it's best to keep it as an occasional treat or make it healthier when serving it regularly.
Tips For Healthier Pizza
1. Choose A Whole-Grain Crust
Whole-grain pizza crust adds fiber and nutrients.
2. Add Vegetables
Top your pizza with veggies like spinach, mushrooms, bell peppers, or tomatoes for extra vitamins and minerals.
3. Pick Lean Proteins
Instead of processed meats like pepperoni or sausage, use grilled chicken, turkey, or tofu.
4. Go Easy On Cheese
Use a smaller amount of cheese or try a lower-fat option.
5. Control Portion Size
Serve a smaller slice with a side salad or fruit for a balanced meal.
6. Make It At Home
Homemade pizza gives you control over the ingredients. You can experiment with healthier toppings and sauces.
Alternatives To Traditional Pizza
- Pita Pizza
- Zucchini Pizza Boats
- Cauliflower Crust Pizza
National Pizza Day February 9 Fun Facts:
- Pepperoni is the most popular pizza at 36% of all pies ordered.
- Over 3 billion pizzas are sold in the USA each year and another 1 billion in frozen pizzas.
- In the United States, 17% of all restaurants are pizzerias.
- Antica Pizzeria, the first Pizzeria opened in Naples, Italy in 1738.
- Gennaro Lombardi, the first Pizzeria in the United States, opened in 1895 in New York City.
- Americans consume on average 23 lbs. of pizza per person each year.
#NationalPizzaDay
Almonds
Almonds are very healthy. They are packed with nutrients that are great for both kids and adults. Almonds are a type of nut rich in protein, healthy fats, vitamins, and minerals, making them an excellent snack for growing kids.
Health Benefits Of Almonds For Kids
1. Rich In Nutrients
Almonds contain vitamin E (good for skin and immune health), magnesium (important for muscles and bones), and fiber (helps with digestion).
2. Good For Brain Health
Almonds are often called "brain food" because they contain nutrients that support brain development and memory.
3. Provides Energy
They are a good source of healthy fats and proteins, which provide long-lasting energy.
4. Supports Bone Health
Almonds are rich in calcium and phosphorus, which are essential for strong bones and teeth.
5. Helps Heart Health
The healthy fats in almonds may support heart health by reducing bad cholesterol.
Tips For Serving Almonds To Kids
1. Kids Under 4
Whole almonds can be a choking hazard. Instead, give almond butter (spread thinly on bread or fruit) or finely chopped almonds.
2. Older Kids
Whole almonds can be a healthy snack, but monitor portion sizes to avoid overeating.
3. Roasted vs Raw
Both are healthy, but choose unsalted almonds to avoid too much sodium.
4. Portion Control
A small handful (about 6 - 8 almonds) is a good portion for kids. While almonds are healthy, they are calorie-dense, so moderation is key.
Fun Ways For Kids To Eat Almonds
- Trail Mix - combine almonds with raisins, dried fruit, or whole-grain cereal.
- Smoothies - blend almond butter into a fruit smoothie for a creamy texture.
- Almond Flour - use almond flour in baking for muffins, pancakes, or cookies.
- Toppings - sprinkle chopped almonds on yogurt, oatmeal, or salads.
National Almond Day February 16 Fun Facts:
- Almonds are native to the Middle East.
- Almonds are one of the most heart-healthy foods on the market, packed with vitamin E, magnesium, and fiber.
- The United States leads in the production of almonds - 80% of the world's almonds are grown in California.
- Franciscan padres brought almond trees in California from Spain in the 18th century but production didn't take off until the 20th century.
- 1 ounce of almonds contains 165 calories.
#NationalAlmondDay
Cabbage
Cabbage is very healthy. This leafy vegetable is packed with nutrients that are beneficial for both kids and adults. It comes in various types, like green, red, and savory cabbage, all of which are low in calories and high in vitamins, minerals, and fiber.
Health Benefits Of Cabbage For Kids
1. Rich In Vitamins
Cabbage is an excellent source of Vitamin C, which supports the immune system, and Vitamin K, which helps with blood clotting and bone health.
2. Full Of Fiber
The high fiber content promotes healthy digestion and keeps kids feeling full longer.
3. Low In Calories
Cabbage is a great nutrient-dense, low-calorie side dish or snack option.
4. Antioxidant Power
Red cabbage, in particular, contains anthocyanins (a type of antioxidant), which may support brain and heart health.
5. Good For The Gut
Fermented cabbage (like sauerkraut) contains probiotics that help maintain a healthy gut microbiome.
Should Kids Eat Cabbage?
- It's a great way to introduce them to healthy vegetables, and it can be prepared in many kid-friendly ways.
- It supports their growing bodies with essential nutrients like Vitamin C, fiber, and potassium.
- It's mild in flavor (especially green cabbage) and can be combined with other foods to make it more appealing.
Tips For Serving Cabbage To Kids
1. Cook It Softly
Raw cabbage can be tough to chew, so steaming, sauteing, or roasting makes it easier for kids to eat.
2. Add It To Other Dishes
Mix shredded cabbage into soups, stir-fries, tacos, or casseroles.
3. Make It Fun
Try coleslaw with a light dressing, or use red cabbage for its bright, fun color.
4. Introduce Gradually
Start with small portions to let kids get used to the taste and texture.
Kid-Friendly Cabbage Recipes
- Cabbage Slaw
- Stir-Fried Cabbage
- Cabbage Wraps
- Cabbage Chips
National Cabbage Day February 17 Fun Facts:
- The cabbage family includes brussels sprouts, broccoli, cauliflower, bok choy, kohlrabi, and kale.
- Cabbage is an ancient food that originated in Asia Minor (Turkey today) and the Eastern Mediterranean.
- French explorer Jacques Cartier was the first to bring cabbage to the Americas.
#NationalCabbageDay
Sweet Potatoes
Sweet potatoes are very healthy. They are a nutritious root vegetable that provides a wide range of essential vitamins, minerals, and fiber. Sweet potatoes are naturally sweet and come in various colors, including orange, purple, and white, each with unique health benefits.
Health Benefits Of Sweet Potatoes For Kids
1. High In Vitamin A
Sweet potatoes are an excellent source of beta-carotene, which the body converts into Vitamin A. This vitamin supports vision, the immune system, and skin health.
2. Rich In Fiber
Sweet potatoes are high in fiber, which is important for digestion and can help kids feel full and satisfied.
3. Packed With Antioxidants
The vibrant orange color of sweet potatoes indicates they are rich in antioxidants, which help protect the body from harmful free radicals.
4. Supports Brain Development
The nutrients in sweet potatoes, including Vitamin B6, help support brain function and cognitive development.
5. Good For Heart Health
They are a good source of potassium, which helps regulate blood pressure and supports heart health.
Should Kids Eat Sweet Potatoes?
- They are nutrient-dense, tasty, and easy to prepare in a variety of ways. Sweet potatoes can be a fun and colorful addition to your child's diet.
- They provide essential nutrients that support growth and overall health.
- Kids love the naturally sweet flavor of sweet potatoes, making them a great alternative to sugary snacks.
- You can cook sweet potatoes in many ways - baked, mashed, roasted, or even made into fries.
Tips For Serving Sweet Potatoes To Kids
1. Mashed Sweet Potatoes
Make a smooth, creamy mashed sweet potato with a little cinnamon and a touch of butter or olive oil.
2. Sweet Potato Fries
Bake or air-fry sweet potato slices to make healthy fries that are crispy and fun to eat.
3. Add To Soups Or Stews
Sweet potatoes can be added to soups or stews for extra nutrition and flavor.
4. Sweet Potato Pancakes
Mix mashed sweet potatoes into pancake batter for a nutrient-packed breakfast.
5. Bake As A Side
Roast whole sweet potatoes in the oven with a drizzle of olive oil for a simple and healthy side dish.
National Sweet Potatoes Day February 22 Fun Facts:
- It's believed that either Central America or South America is thought to be the center of origin and domestication of sweet potatoes.
- In Central America, sweet potatoes were domesticated at least 5,000 years ago.
- Peruvian sweet potato remnants date back to 8,000 BC in South America.
- The sweet potato is the state vegetable of North Carolina.
#CookASweetPotatoDay
Pistachio
Pistachios are very healthy. They are a type of nut that provides a great combination of healthy fats, protein, vitamins, and minerals, making them a nutritious snack for both kids and adults.
Health Benefits Of Pistachios For Kids
1. Rich In Protein
Pistachios are a great plant-based source of protein, which is important for growth and development in kids.
2. Packed With Healthy Fats
They contain healthy fats (monosaturated and polyunsaturated) that support brain function and heart health.
3. Full Of Antioxidants
Pistachios contain antioxidants like Vitamin E, which help protect the body's cells from damage.
4. Good Source Of Fiber
The fiber in pistachios helps with digestion and keeps kids feeling full for longer.
5. Rich In Essential Nutrients
Pistachios provide a variety of vitamins and minerals, including potassium, magnesium, and Vitamin B6, which support heart, bone, and immune health.
Should Kids Eat Pistachios?
- They provide important nutrients, including protein and fiber, in a small, convenient snack.
- The protein and healthy fats in pistachios support muscle growth, brain development, and overall health.
- Many kids love cracking open pistachios, making them an engaging snack.
Tips For Serving Pistachios To Kids
1. Age Consideration
Whole pistachios can be a choking hazard for younger kids (under 4 years old). You can give them shelled pistachios or pistachio butter as an alternative.
2. Moderation Is Key
While pistachios are healthy, they are calorie-dense, so it's important to serve them in moderation to avoid overeating.
3. Look For Unsalted Options
Choose unsalted pistachios to limit sodium intake.
4. Pair With Other Snacks
Pistachios can be a great addition to trail mixes, mixed with dried fruit, or served with a piece of fruit or yogurt for a balanced snack.
Fun Ways For Kids To Eat Pistachios
- Trail Mix - mix pistachios with other nuts, seeds, and dried fruit for a healthy, customizable snack.
- Pistachio Butter - spread pistachio butter on toast, fruit, or crackers for a nutrient-packed snack.
- Add to Smoothies - blend pistachios into smoothies for added creaminess and protein.
- Sprinkle on Yogurt - crushed pistachios can be sprinkled on top of yogurt for added crunch and flavor.
National Pistachios Day February 26 Fun Facts:
- Pistachios arrived in the United States sometime in the 1880s but they have been cultivated in the Middle East since Biblical times.
- The pistachio tree grows to about 20 feet tall.
- In Iran they claim to have 700-year-old pistachio trees.
- A new pistachio tree takes between 7 and 10 years to mature and bear fruit.
- California produces about 300 million pounds of pistachios each year, accounting for 98% of America's production.
- In the Middle East, people call the pistachio the smiling nut.
- In China people call the pistachio the happy but.
Strawberries
Strawberries are very healthy. They are packed with nutrients, making them a delicious and nutritious choice for kids. Strawberries are low in calories but rich in vitamins, minerals, and antioxidants.
Health Benefits Of Strawberries For Kids
1. High In Vitamin C
Strawberries are an excellent source of Vitamin C, which is important for immune health, skin health, and overall growth.
2. Rich In Antioxidants
They contain antioxidants like anthocyanins, which help protect the body's cells and support brain health.
3. Good Source Of Fiber
The fiber in strawberries helps with digestion and promotes a feeling of fullness.
4. Supports Heart Health
Strawberries contain compounds that can help lower blood pressure and reduce inflammation supporting heart health.
5. Helps Hydration
Strawberries are made up of about 90% water, helping to keep kids hydrated, especially in warmer weather.
Should Kids Eat Strawberries?
- Strawberries are packed with essential vitamins and minerals that support a child's growth and development.
- They satisfy kids' cravings for sweet foods healthily, making them a great alternative to sugary snacks.
- Kids can enjoy strawberries in a variety of ways - fresh, in smoothies, on yogurt, or as part of a fruit salad.
Tips For Serving Strawberries To Kids
1. Wash thoroughly.
2. Serve with other foods.
3. Fresh or frozen strawberries.
Fun Ways For Kids To Eat Strawberries
- Strawberry Smoothie
- Fruit Kabob
- Strawberry and Nut Butter
- Strawberry Yogurt Parfaits
National Strawberry Day February 27 Fun Facts:
- There are over 600 varieties of strawberries.
- Strawberries are the only fruit with seeds on the skin.
- Strawberries are not true berries - the seeds of a true berry are on the inside.
- Strawberries are related to roses.
- Strawberries are powerful teeth whiteners.
- There is a museum dedicated to strawberries in Belgium.
#NationalStrawberryDay
