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Video: 5 foods your kids should be eating

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    >>> do it right

    >>> we're back now at 8:44. this morning on "eat smart today," five foods your kids should eat. poor food choices and overreceipting, two critical reasons why childhood obesity is becoming an epidemic. simple dietary changes can drastically the way they think, move and feel. nutritionist joy bauer is also a "today" contributor. good to see you.

    >> good to see you, matt.

    >> going to help out a lot of parents this morning and probably aggravate a lot of kids. let's start with -- by the way, adults too should be eating. the first right off the bat is seafood. it's brain food .

    >> that's right. and not all seafood. it's the coldwater, fatty fish . and that's because it's loaded with omega 3 fats. and we know through studies that omega 3 fats, it's a critical component of cell membranes in the brain. and people that eat a high diet that's rich in omega 3 fats optimize brain performance. it's that important.

    >> give me names of the fish. you say the coldwater fish . for example.

    >> salmon, sardines, anchovies.

    >> not exactly the things that kids are going to warm up to. how do you get them to incorporate it into their diets?

    >> my best advice is to make a sweet delicious sauce. over here this is my hoisin glaze sauce. it's on the website. all it is, it's hoisin sauce , rice wine vinegar and a little ginger.

    >> it tastes good and they're getting the fish at the same time.

    >> another thing you could do is pick up canned salmon and swap out tuna salad . tuna doesn't have as much omega 3 fats as the salmon.

    >> and if your kid is one who's saying i'll eat seafood, mom, i want fish sticks . the kind that are trade. you don't make that trade.

    >> it's not the same benefits. you don't want to fool yourself. don't give up.

    >> the second food kids and adults should be eating, beans.

    >> beans. and that's because beans help to stabilize our mood. they come packaged with fiber. and when we eat beans, the fiber helps to blunt the absorption of carbohydrates so we don't get these volatile spikes in blood sugars. we're more even tempered, and it could really help the crankiness and irritability.

    >> beans have become almost a bun punch line. once we feed them beans, will we be sorry that we did it?

    >> no. don't expect you're going to get a lot of tooting. even if you get some gas, the benefits really do outweigh some of the down side. but don't expect it.

    >> ways to get beans into their diet?

    >> hummus. i love hummus. it has a nice mild, luck yxurious taste.

    >> you don't want them dipping potato chips in the hummus.

    >> i went out on a limb and wanted to show you the extreme versatility of beans. i took a can of black beans , rinsed it in a colko colander and put it in a brownie mix . true.

    >> it tastes like a brownie.

    >> doesn't it? it's still a fudgy treat, but you get a shot of nutrition and fiber. sorry, guys.

    >> that's easy. all right. oats. another thing kids have to be eating.

    >> it's a great complex carbohydrate . and because it's a little bit hard to digest, it delivers long-lasting energy throughout the morning. and it's not just about a morning bowl of oatmeal. you can use oats as a binder instead of bread crumbs in recipes like meatloaf and meatba meatballs.

    >> cookies.

    >> yeah, these are oatmeal cookies.

    >> as long as there's not a lot of butter and fat.

    >> i use applesauce, pull back on sugar and adding dark chocolate chips and dried fruit. you could even eat with for breakfast with a cup of skim milk.

    >> you like eggs and you don't like them just for breakfast.

    >> eggs are a high-quality, complete protein . it helps to strengthen and maintain our muscles. and for people looking to lose weight, the whites are great because they're only 17 calories, and they're pure protein. but even though the yolks get a bad rap because they have saturated fats and cholesterol, they also have vitamin d , selenium and choline. i think people should mix it up. some whole eggs mixed with egg whites . it doesn't have to be just scrambled eggs . this is an egg burrito.

    >> my kids, they love eggs.

    >> and you could add beans.

    >> and hummus. and finally, you like spinach.

    >> i love spinach because it has the trifecta of ingredients for enhancing eye health. it has beta carotene , lutein and xeazanthin. they've been shown to reduce the risk for macular degeneration.

    >> why are you showing a burger?

    >> i take a pack of frozen chopped spinach, i nuke it, drain it and mix it in with lean ground turkey meat and a taco packet.

    >> seasoning?

    >> yeah. this is loaded with spinach, and kids really like it.

    >> five good ideas.

    >> everyday foods. very easy.

TODAY recipes
updated 8/9/2010 10:02:07 AM ET 2010-08-09T14:02:07

Recipe: Breakfast egg burrito

Ingredients
  • 1 whole-wheat tortilla
  • 1 whole egg and 2 egg whites, scrambled in cooking spray
  • 1/4 cup black beans
  • 2-3 tablespoons shredded Cheddar cheese
  • 1 tablespoon salsa
Preparation

Stuff tortilla with scrambled eggs, black beans, cheese and salsa.

Recipe: Hoisin-glazed salmon

Ingredients
  • 3 tablespoons hoisin sauce
  • 3 tablespoons pure maple syrup
  • 1 tablespoon white wine vinegar or rice vinegar
  • 1 teaspoon grated or finely minced fresh ginger
  • 4 (6-ounce) salmon fillets (about 1 inch thick)
Preparation

1. Preheat the oven to 400° F. Line a baking sheet with aluminum foil, and coat the foil with oil spray.

2. In a small bowl, mix together the hoisin sauce, maple syrup, vinegar and ginger to form a thick glaze.

3. Place the salmon fillets on the prepared baking sheet, spacing them evenly. Bake for 10 minutes.

4. Remove the baking sheet from the oven and smear the hoisin glaze evenly over the fillets.
Return the salmon to the oven and bake until the fillets are just opaque in the center, about 5 minutes. Transfer to platter; serve immediately.

Serving Size

Serves 4. Serving size: 1 glazed salmon fillet

Recipe: Spinach turkey burgers

Ingredients
  • 1 (20-oz) package 93 percent lean ground turkey
  • One 10 oz. box frozen, chopped spinach (thawed and well drained)
  • One packet taco seasoning mix
Preparation

In large bowl, mix together ground turkey, spinach and taco seasoning with hands until blended. Form burger mixture into 5 patties.  Preheat large skillet over medium-high heat (or preheat grill pan or outdoor grill). Coat grill/pan with nonstick cooking spray and add burgers.  Cook 6-8 minutes per side, or until burgers are no longer pink in the center.

Serving Size

Makes 5 patties.

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