NURTITION & WELLNESS

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Kids and summertime means hotdogs and ice cream, but it could be a long, hot summer and a diet disaster for some.

No longer do we want, or need, to ban certain foods from our children's diet, but some foods could benefit from some help. We want kids to develop a healthy relationship with all foods, and not associate more decadent treats as reward foods.

Hotdogs and hamburgers are quick and easy to throw on the grill but they can quickly jump up in saturated fat, sodium and cholesterol.

If you grill the burgers at home, trying mixing it up. Add some ground turkey or chicken to the lean beef and you can easily reduce the fat content. Leaner meats are also less likely to trigger smoke and flames on the grill and less likely to form certain carcinogens.

Try getting the kids to expand past ketchup and add some cheese, pickles, mustard or tomato slices, and crisp lettuce. It is also a great time to expand their taste buds and offer, or sneak in, some hummus dip onto their bun.

There are some great-tasting and nutritious veggie burgers and hotdogs on the market. Some are pre-cooked so they only need re-heating on the grill.

Once they are dressed up, it is interesting how kids, and some adults, can't tell the difference, but they can be a much healthier choice.

Traditional white refined hotdog and hamburger buns leave a lot to be desired and the calories can climb quickly since they are so refined.

There are some great new flatbreads on the market designed to hold a hotdog and are half the size, or simply cut a pita pocket in half and stuff the pita with your burger or dog and all the trimmings. Great way to trim calories without sacrificing taste.

Maybe throw some corn on the cob on the grill or get past the burger and dogs and grill some skinless chicken or even some Portobello mushrooms. Quesadillas can be a quick lunch by simply grilling some tortillas stuffed with precooked chicken slices, cheese, onions and salsa.

If time is of the essence, there are some already prepared chicken, beef, pork and salmon skewers that have been marinated and are already for the grill.

It is easy to think that some children will only eat certain foods, if we never offer them anything different.

Ice cream is always a classic summertime treat, but no longer are you faced with just strawberry, chocolate or vanilla.

Some already have chocolate bars mixed right into the premium ice cream. Unfortunately, they can quickly jump in calories and saturated fat with half-cup servings ranging from 100 to 250 calories, depending on your choice. This can climb quickly when there are three huge scoops of ice cream balancing on a cone, so choose wisely.

Ice milk, or soft serve, can be a much wiser choice as they are much lower in saturated fat. Fudgesicles and popsicles can be a cheaper option and some are now made with real fruit juice, or you can get the kids to make their own by pouring your favourite fruit juice into a mould.

They are conveniently sold in smaller sizes now rather than the jumbo version. It is often the novelty of having something cold and refreshing, and we don't want them to actually make a meal out of these foods.

Watermelon is another great summertime food for kids. It is over 90 per cent water and has less than eight per cent sugar content and gives us a good source of antioxidants. Try to keep some berries, cherries, or peaches and plums in a bowl and let them enjoy what is in season. Or maybe blend some smoothies instead of a milkshake for a quick source of calcium, protein, and antioxidants.

Catherine McCain, RD, BSc, MBA, is a consulting dietitian in private practice at a Fredericton physiotherapy clinic. She can be reached at 457-2722.