Apple pie, apple crisp, apple tart-all these desserts are
delicious, but they are definitely special occasion treats. Not so
with baked apples, which still have the same warm, delicious
flavors, and are a great way to fit a fruit serving into your
child's daily intake.
4 cooking apples
2 Tbsp. brown sugar
½ tsp. cinnamon
½ cup water
1 Tbsp. maple syrup
• Preheat the oven to 350 degrees.
• Peel the top of the apples, and show your child how to core them
using an apple corer (or use a paring knife to remove the stem area
and use a spoon to remove the rest of the core). Make sure to leave
the bottom intact.
• Have your child rub the lemon on the tops of the apples where
they were peeled. She can also squeeze some juice in the core area
that is now empty.
• In a small bowl, combine the brown sugar and cinnamon, and spoon
equal amounts of the mixture into each of the apples.
• Pour water into the baking pan and place the apples in the pan.
Let your child drizzle the syrup over all of the apples. Cover with
aluminum foil and bake for about 50 minutes.
• Remove from the oven.
Nutrition per serving: 120 calories; 33 grams carbohydrate; 0
protein, fat, cholesterol and sodium; 26 grams sugars (10 grams are
added sugars); 5 grams dietary fiber; 6 milligrams vitamin C.
This recipe is from the book, "We Can Cook" via Elwin Street
'Honey." "Sweetie." "Sugar." They're all terms of endearment for
the people we love. Yet when it comes time to eat, we feel guilty
about serving sweets.
If it seems that children eat a lot of sugar, they do. They
slurp it in soft drinks and sweetened fruit drinks and gobble it in
yogurts, candy, cookies and commercial smoothies.
But, surprisingly, consumption of added sugars is decreasing for
people age 2 and over, according to data published in the September
2011 issue of the American Journal of Clinical Nutrition. Why? It's
mainly because we're drinking less soda. The sugars in energy
drinks, however, are increasing.
Why do kids crave sweets?
It's for the survival of the species! If you nursed a baby, did
you ever taste your milk? It is sweet. Mother Nature created baby's
first food to taste wonderful to ensure baby would like it and
thrive. Also, naturally occurring sweet foods, such as berries,
grapes, apples, plums and other fruit, are rich in nutrients.
Finally, it may be a combination of learned desire for sweets
and a genetic predisposition, according to New York City-based
dietitian Jessica Fishman Levinson, MS, RD, founder of Nutritioulicious. "Some studies have shown a
genetic predisposition for sweets based on the mother's diet while
the baby is in utero. However, what a child is fed and the food he
is exposed to once he is born has a large impact on the flavors he
will desire as he gets older."
Parents know when to limit the obvious sugar sources-candy,
cookies and other sweet treats. But there are plenty of so-called
healthy items that contain sugar: Granola bars, sports drinks,
ketchup, salad dressings, cereals, pasta sauce, tomato soup and
Here's a tip on how to determine the amount of sugar in a food
or drink. Take the amount of sugar in grams, divide by four and you
have the number of teaspoons of sugar in a serving. Then be sure to
multiply the serving size by the number of servings your child
You may be confused by the amount of sugar listed on a label.
For example, it may seem that a cup of milk is high in sugar
because it has 12 grams. "That is the natural sugar found in milk.
It's important to read the ingredients on food packages to see
whether there is added sugar in the food," Levinson says.
Better for you sweets
It's not uncommon to have one child in a family with a sweet
tooth and another without. How to handle the one with the sweet
tooth? Try fruit. "Fruit is a naturally sweet food and most
children don't get enough servings of fruit per day, so it's a
great option when kids want a sweet snack," recommends Levinson,
whose new recipe book for children is We Can Cook.
But for those whose day simply isn't complete without a sweet
"There is nothing wrong with children having sweetened foods
like cookies or cake in moderation. The key is watching how much a
child is having and limiting the 'treats' to a small portion no
more than once a day," she says.
Finally, a little honey or real maple syrup can offer sweetness
with a bit of nutrition. Both have small amounts of naturally
occurring antioxidants. In fact, a study reported at the 2011
American Chemical Society meeting found polyphenols in maple
Keep in mind that any sugar should be brushed away (or rinsed if
a toothbrush is not available) to reduce risk of caries.
Christine M. Palumbo, RD, is a Naperville-based dietitian and a
mother of three. She in on faculty at Benedictine University in
Lisle. She can be reached at Chris@ChristinePalumbo.com.
Christine M. Palumbo, RD, is a nutritionist living in Naperville.
See more of Christine's stories here.
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