SKN Blog

Introducing cultural cuisine to your family by cooking a healthy Chinese dish with your kids. It’s easy and fun!  Moo Goo Gai Pan is a delicious, easy-to-make stir-fry chicken dish with mushrooms and other veggies! Have your child help you wash the vegetables and measure the ingredients. Heat a little olive, grape seed oil or canola oil in a wok and stir-fry mushrooms and canned water chestnuts for 2 minutes. Add celery, pea pods, and 1 ...

The Chinese New Year is a time of great celebration that lasts for 2 weeks, and starts on the first day of the Chinese calendar. It is the time of family reunion and thanksgiving for the past year. During this celebration time, marketplaces are bursting with the colors that symbolize prosperity and blessings for a great start of a new year. These foods can help you and your family be healthy: • Red colored foods bring you blessings throughou...

Vegetables group; Eat seasonal/colorful vegetables and feel super! Increase your vegetable consumption with fresh, frozen, dried or canned options. Choose colorful vegetables, such as dark green, red & orange to acquire lots of vitamins, minerals and fiber. Steam, sautée or pan-fry your veggies! Add healthy fat with small amounts of olive, grape seed oil or canola oil. When desiring French fries, choose oven baked sweet potato or b...

The MyPlate shows how a healthy meal plate should look like for children and adults- only portion sizes change! Following the MyPlate guideline means eating a well-balanced diet with a variety of colors. Think of your plate containing four sections: fruits, vegetables, grains, and proteins. Fruits and vegetables should fill half the plate and grains and protein should fill the other half of the plate. Eat a wide variety of fruits and veg...

Drinking water is the best way to stay hydrated 6-10 cups a day varies with age, refer to SuperKids Nutrition water article Children get dehydrated faster than adults Pack a reusable water bottle to school and work Offer fat-free or 1% milk to your child over the age of 2, or calcium and vitamin D fortified soy milk (non-genetically modified soy) Milk contains calcium, which is needed for growing strong bones. Juice ...

Popcorn is a great snack that is low in calories, sodium and sugar,  high in fiber and is a whole grain. A serving of popcorn (3 cups popped) has 3.5grams of fiber which is equal to the fiber content in one ounce of almonds,1 cup of brown rice or 1 banana.  Plus it’s easy to make with the kids for parties or as an on-the-go snack!  Although microwaving popcorn is the most common way to make it, you should consider alternative preparation me...

Kudos to parents who succeed in getting their kids to eat fruits and vegetables! Sneaking them into sauces, pasta dishes and casseroles is one way – and certainly better than nothing – but why not feature these healthy foods front and center in fun and appealing ways? Adults need fruits and vegetables too so these tips for highlighting fruits can be applied to the whole family: Brighten up your breakfast: Fruits add tons of nutrients, na...

We’ve all been there: while grocery shopping, we promise ourselves we will eat more fresh fruits and so we stock up. But, then we get home, get distracted, life gets in the way and before we know it, by the time we get around to eating it, it’s gone bad. The USDA recommends about 1 1/2 - 2 cups of fruit each day for most age groups*. But, it’s hard to reach that goal when your fruit winds up in the trash. Sure, there are healthy, high-fi...

Eggs are low in calories.  One large egg has just 70 calories. Eggs are high in quality protein – they have all 9 essential amino acids.  One large egg has 6 g of protein - about 12% of our daily needs! Eggs are NOT high in artery-clogging saturated fat. One egg has 5 g of total fat, of which 1.5g is saturated. Eggs are great for our eyes – they have lutein and zeaxanthin, carotenoids. These fight-to-chemicals prevent eye disease, ...

Kale has been a trendy vegetable for the past couple of years, but many people wonder what you can really cook with it, besides using it to spruce up a salad.  Kale is a member of the cabbage family, and while other types of cabbage are good for us because they contain a lot of vitamin B2, kale provides us with lots of beta-carotene (necessary for vitamin A production and great for our vision), vitamin K (good for our blood), vitamin C (good for...