BETHLEHEM, Pa. — The back-to-school season can be chaotic for families as they try to get back into the swing of the school year.
A certified culinary medicine specialist is sharing easy ways to add healthy meals into the routine.
"We're all working; we're all busy," said Jessica DeLouise, a physician assistant and certified culinary medicine specialist in eastern Pennsylvania.
"Our kids sometimes are a bit more picky when they're selecting food, so do the best you can.”
DeLouise has a certification in culinary medicine from the American College of Culinary Medicine, produces a show called "Eat Your Way to Wellness" and is well-known on social media as the Wellness Kitchenista.
"Tip number one is getting your kids involved in the selection of food; I think with barriers and boundaries, of course."Jessica DeLouise, a physician assistant and certified culinary medicine specialist in eastern Pennsylvania
"Tip number one is getting your kids involved in the selection of food; I think with barriers and boundaries, of course," she said.
"So if we can include our children in the grocery shopping, or what I like to do with our foster daughter is actually go directly to the farm. We call them adventures.
“We go to the farm and we can see the bright colors where our food comes from, and she gets really curious and excited about trying new or unfamiliar foods."
DeLouise said that children can be picky eaters and they may not always reach for the healthy foods at mealtime, but there are ways to add those foods into their diet without them knowing.
“I would say your mashes and your purees are paramount," she said. "So if you can hide some of those more nutrient dense foods into foods that your kids already love, I think that could be a great selection."
She said the idea is not just for kids, but picky spouses, as well.
“Something that we love to do is use applesauce or pumpkin puree in our pancakes and waffles, and that way we're getting some of that fiber," she said.
"We're getting some of that nutrition in food that is pretty low stress. It's pretty welcoming and inviting and it's something we all really love.”
She said that adding vegetables and fruits can increase overall nutrient intake, antioxidant intake and fiber intake.
DeLouise, a foster mom of one, said buying already-prepared foods also can cut time while keeping the meal nutrient rich.
“Something that we grab on those really busy days is rotisserie chicken and then we can use that rotisserie chicken that night for dinner," she said.
"Leftovers are great for chicken salads the following day or just throw it into some pasta with some frozen veggies.
"Frozen veggies are convenient and they are something that you could stack up on. They're really budget friendly. Just throw that into pasta, or throw those into a meatloaf or a burger.”
DeLouise said canned vegetables and fruit also can be a budget-friendly option, but should be rinsed thoroughly before eating.
Making the meal interactive is another tip she added to get children to try new healthy foods.
“If you were to lay out a taco bar, for example, and you had different bowls on your kitchen table with different veggies, or maybe plain yogurt instead of sour cream, this is an opportunity to get creative and almost create art out of dinner,” she said.
Back-to-school typically aligns with cold and flu season, so DeLouise reminded families to use food as a preventive measure.
“The best way to support our immune system is choosing those nutrient-dense foods and then thinking about prevention as much as we can," she said.
"So adequate sleep goes hand-in-hand, not only with our foods, but with hand-washing, adequate water, even some probiotic intake.
"It’s always a balance. Sometimes it is a frozen meal and nugget night and sometimes we have the bandwidth and resources to bump up nutrition and time to cook with our kids.
"Do the best you can.”
DeLouise said involving children in prep and menu planning can build confidence and life skills, and create positive outlooks.
For some of DeLouise's favorite easy, healthy recipes for the family visit thewellnesskitchenista.com/recipes.
