Rumor has it that some of you (you know who you are) don’t like reading my blog because it makes you feel guilty for not doing more to keep your kids healthy!  First, let me be totally honest and set the record straight about a few things.

• My 8 year old daughter (Erica) says EVERY SINGLE NIGHT, “Why do you have to make gross things for dinner every night”.

• My 6 year old son (TJ) subsists on granola bars, string cheese, apples, and ketchup (he even dips his apples in ketchup).

• My 11 year old son (Nate) tells people his favorite food is candy. And just yesterday he said his 5th grade teacher is The Best because she is always giving them candy!

So, with that said, to ease the guilt, lets change our intentions to SMALL CHANGES! That’s right! Small changes can make huge differences.  You don’t have to use every idea on this blog.  Of course not.  But one in 50 may speak to you and inspire you to try it with your kids.  So, here are some small changes.

• Make your kids smoothies once a week.  On that day they will be getting more fruits and vegetables than 98% of the rest of the kids in America!

• Go outside this weekend instead of going to a movie.  Plan a family walk, hike, swim, bike ride, anything!!

• Substitute!  When baking use applesauce instead of oil.  Light sour cream instead of full fat.  Light cream cheese, instead of regular.  Whole wheat flour instead of white.
• Sneak it in!  Follow the Sneaky Chef, or Jessica Seinfeld and puree some veggies to include with your creamy, cheesy casseroles.  Or, sneak in the beans.
• Replace the white bread in your house with whole wheat bread.
• Teach them something about nutrition.  Angee is doing a nutrition segment this week on preschool nutrition ideas.

So, for the love of all that is healthy and good, Please keep visiting my blog. Don’t get scared away!

Post note edit: I forgot to add: Throw out the Little Debbies.  No one needs them. And while you are at it, Toss the Lorna Doones Beth. Obama said so.

There are so many ways to make any recipe healthy. In fact sometimes I wonder why I spend money on “healthy” cookbooks considering I could use any cookbook, and change the ingredients to make it healthier.  Here are some healthy substitutions you may have tried, some you may not have: (your kids will never know you’ve made these changes)

1. Applesauce for oil in baked goods (equal substitution 1 cup applesauce instead of 1 cup oil)
2. 1/2 the amount of sugar in baked goods. (Does not change consistency of recipe, merely lessens the sweetness and hardly noticeable)
3. 1% low-fat milk or skim instead of 2% or whole milk for drinking.  If the switch get’s complaints from the family that it is too watery, try different brands of milk, some are creamier than others. Or try mixing your milks in different portions until they get used to it.
4. Fat free plain yogurt can be substituted for sour cream.  In some circumstances, it is a better replacement than fat-free sour cream. Experiment!
5. Evaporated skim milk can be used instead of heavy cream for creamy sauces or soups.
6. Fruit juice can be used for salad dcressing or meat marinades.
7. Egg whites (two egg whites can replace one whole egg, or one egg white plus 1 tsp of water).
8. Phyllo dough is a healthier alternative for pastries and pie crusts.
9. Thicken broths with corn starch rather than heavy creams or butter.
10. For chocolate baked goods, instead of baking chocolate, use baking cocoa.

I’m sure you have more substitutions.  Comment if I left any out!