Overcome Obstacles to Healthier Eating


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How can busy parents overcome challenges when incorporating healthier habits into family life? After a few meetings with the Carolina Parent Healthy Families Challenge experts, two Triangle families share some of their goals and how they are incorporating healthier eating.

Getting everyone on board.

At first Tina Steed's daughters, Belle, 8, and Day, 10, were excited about participating in the Carolina ParentHealthy Families Challenge, the Apex mom says, but then the newness wore off. They wanted to know why they were changing their eating habits.

The best way to encourage children to eat healthier is to look for teachable moments, says Cindy Goulding, a Cary licensed behavioral counselor and certified health and wellness coach. For example, if your child comes home from school tired after skipping breakfast or eating a sugary option, mention that eating fruit or yogurt can make a positive difference in energy levels. Goulding also advises parents to focus on the positive, praise good choices, include children in food shopping and preparation and, especially, be a good role model. Invite kids to make fruit kabobs, frozen fruit popsicles and smoothies, and encourage them to choose produce in every color of the rainbow when grocery shopping, she says.

Beth Mosher-Blount, a Cary YMCA trainer, uses the following example when talking to kids about making healthy choices: We need to put the right kind of fuel into a car for it to run well, and we need to put the right kind of fuel – or food – into our bodies to be at our best, she says.

Planning ahead

One of the Steeds' healthy eating goals is to eat out less frequently. This means planning in advance – selecting recipes, going grocery shopping and making meals that fit their busy schedule packed with after-school activities. Steed is experimenting with using a slow cooker, or Crock Pot, so dinner will be ready whenever their schedule allows.

Steed also wants to try different types of food and recipes to see what works best for her family. Meredith Dolan, a nutritionist and program manager for Be Active Kids, suggests looking online for healthy recipes (see box above) and setting aside one day a week to go grocery shopping with a list.

Trying new foods

A familiar challenge for Elizabeth Carr's family is getting the recommended daily servings of fruit and vegetables. The Wake Forest mother says Dallen, 3, Joseph, almost 6, and her husband only like a limited number of veggies.

One of their goals is to include more vegetables with dinner and to cook each vegetable serving differently. Carr recently tried roasting potatoes, which her boys enjoyed, and she experiments with different seasonings, including Mrs. Dash, a grilling seasoning mix, and olive oil with Parmesan cheese.

Other kid-friendly finds? Joseph and Dallen like the frozen vegetable bags that steam in the microwave. And Carr says her 3-year-old will eat a few skinny baby carrots if she serves them with hummus. Carr is planning to make her own kale chips next, since both her children liked the sweet potato chips she bought. Planning in advance and experimenting to discover what works for your family can help time-starved parents incorporate healthier eating into busy family life.


Stock Up on Healthy Choices

What should you keep on hand to make it easy to eat healthier? Meredith Dolan, nutritionist and program manager of Be Active Kids, advises having the following:

• At least three types of fruit, washed and ready to eat, in an easily visible fruit bowl.

• At least three different vegetables, washed and sliced or chopped, stored in clear containers in the refrigerator for easy access.

• At least one leafy green, such as romaine or spinach. Toss it with a handful of the prepared, ready-to-eat vegetables or fruits and a couple of tablespoons of low-fat salad dressing.

• Lean protein (such as boneless chicken breasts) grilled or broiled to use in salads, sandwiches and whole-wheat pasta dishes. Tuna is another good option.

• Whole-wheat wraps or bread; salad fixings can also be wrapped up.

• Healthy grab-and-go snacks such as individual containers of low-fat yogurt and whole fruit.

Healthy Recipe Resources

eatingwell.com/recipes

myeatsmartmovemore.com/WordPress

allrecipes.com/Recipes/Healthy-Recipes

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Calendar

November 2019

Our seventh annual food drive will be held during the month of November. All donations benefit the Food Bank of Central and Eastern North Carolina (www.foodbankcenc.org). We encourage you to get...

Cost: FREE. Registration is not required.

Where:
Crowder County Park
4709 Ten-Ten Rd
Apex, NC  27529
View map »


Telephone: 919-662-2850
Website »

More information

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Cost: FREE. Registration is not required.

Where:
Historic Yates Mill County Park
4620 Lake Wheeler Road
Raleigh, NC  27603
View map »


Telephone: 919-856-6675

More information

We will be conducting a food drive during the month of November. All donations benefit the Food Bank of Central and Eastern North Carolina (www.foodbankcenc.org). We encourage you to get involved...

Cost: FREE. Registration is not required.

Where:
Historic Yates Mill County Park
4620 Lake Wheeler Road
Raleigh, NC  27603
View map »


Telephone: 919-856-6675
Website »

More information

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Cost: See website for fees

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5253 Roxboro Rd
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Sponsor: Babies On The MOVE
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Historic Yates Mill County Park
4620 Lake Wheeler Road
Raleigh, NC  27603
View map »


Telephone: 919-856-6675
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Cost: For all ages; FREE. Registration is required for everyone

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Crowder County Park
4709 Ten-Ten Rd
Apex, NC  27529
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Telephone: 919-662-2850

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Pittsboro, NC  27312
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Contact Name: Danielle Sunde
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View map »


Telephone: 919-387-5980
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See horses compete and enjoy food trucks, children's activities and more. Admission is free; Saturday evening Grand Prix tickets are $10/person. Proceeds benefit Duke Children's...

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Our seventh annual food drive will be held during the month of November. All donations benefit the Food Bank of Central and Eastern North Carolina (www.foodbankcenc.org). We encourage you to get...

Cost: FREE. Registration is not required.

Where:
Crowder County Park
4709 Ten-Ten Rd
Apex, NC  27529
View map »


Telephone: 919-662-2850
Website »

More information

We will be conducting a food drive during the month of November. All donations benefit the Food Bank of Central and Eastern North Carolina (www.foodbankcenc.org). We encourage you to get involved...

Cost: FREE. Registration is not required.

Where:
Historic Yates Mill County Park
4620 Lake Wheeler Road
Raleigh, NC  27603
View map »


Telephone: 919-856-6675
Website »

More information

Red, yellow, orange, and brown – leaves come in all different sizes and colors. Practice your color and shape recognition through centers, songs, and stories. For ages 18 months to 3 years (adult...

Cost: FREE. Registration is required.

Where:
Crowder County Park
4709 Ten-Ten Rd
Apex, NC  27529
View map »


Telephone: 919-662-2850
Website »

More information

See horses compete and enjoy food trucks, children's activities and more. Admission is free; Saturday evening Grand Prix tickets are $10/person. Proceeds benefit Duke Children's...

Cost: Free

Where:
Gov. James B. Hunt Horse Complex
4601 Trinity Rd.
Raleigh, NC  27607
View map »


Website »

More information

Show More...
Show Less...

Our seventh annual food drive will be held during the month of November. All donations benefit the Food Bank of Central and Eastern North Carolina (www.foodbankcenc.org). We encourage you to get...

Cost: FREE. Registration is not required.

Where:
Crowder County Park
4709 Ten-Ten Rd
Apex, NC  27529
View map »


Telephone: 919-662-2850
Website »

More information

We will be conducting a food drive during the month of November. All donations benefit the Food Bank of Central and Eastern North Carolina (www.foodbankcenc.org). We encourage you to get involved...

Cost: FREE. Registration is not required.

Where:
Historic Yates Mill County Park
4620 Lake Wheeler Road
Raleigh, NC  27603
View map »


Telephone: 919-856-6675
Website »

More information

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Cost: $9/resident, $12/nonresident

Where:
Stevens Nature Center/Hemlock Bluffs
2616 Kildaire Farm Rd.
Cary, NC  27518
View map »


Telephone: 919-387-5980
Website »

More information

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Cost: $28.50 and up

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Durham Performing Arts Center
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Our seventh annual food drive will be held during the month of November. All donations benefit the Food Bank of Central and Eastern North Carolina (www.foodbankcenc.org). We encourage you to get...

Cost: FREE. Registration is not required.

Where:
Crowder County Park
4709 Ten-Ten Rd
Apex, NC  27529
View map »


Telephone: 919-662-2850
Website »

More information

We will be conducting a food drive during the month of November. All donations benefit the Food Bank of Central and Eastern North Carolina (www.foodbankcenc.org). We encourage you to get involved...

Cost: FREE. Registration is not required.

Where:
Historic Yates Mill County Park
4620 Lake Wheeler Road
Raleigh, NC  27603
View map »


Telephone: 919-856-6675
Website »

More information

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Renaissance Centre
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Orange County Main Library
137 W Margaret Ln
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We will be conducting a food drive during the month of November. All donations benefit the Food Bank of Central and Eastern North Carolina (www.foodbankcenc.org). We encourage you to get involved...

Cost: FREE. Registration is not required.

Where:
Historic Yates Mill County Park
4620 Lake Wheeler Road
Raleigh, NC  27603
View map »


Telephone: 919-856-6675
Website »

More information

Our seventh annual food drive will be held during the month of November. All donations benefit the Food Bank of Central and Eastern North Carolina (www.foodbankcenc.org). We encourage you to get...

Cost: FREE. Registration is not required.

Where:
Crowder County Park
4709 Ten-Ten Rd
Apex, NC  27529
View map »


Telephone: 919-662-2850
Website »

More information

Join us in the Kidzu Front Yard Garden for a special off-season Junior Gardeners in honor of Chapel Hill Arbor Week. Get hands on and explore trees, and all the things they provide including...

Cost: Free

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Kidzu Children's Museum
201 S. Estes Dr.
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More information

Take the fast track to nature in this hands-on study of ecology. Ages 8-12. Register online.  Chose course #127203.

Cost: $9/resident, $12/nonresident

Where:
Stevens Nature Center/Hemlock Bluffs
2616 Kildaire Farm Rd.
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View map »


Telephone: 919-387-5980
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More information

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Cost: FREE. Registration is required.

Where:
Historic Yates Mill County Park
4620 Lake Wheeler Road
Raleigh, NC  27603
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Telephone: 919-856-6675

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Orange County Main Library
137 W Margaret Ln
Hillsborough, NC  27278
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Sponsor: Orange County Public Library
Telephone: 919-245-2539
Contact Name: Libbie Hough
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Hilton Garden Inn
131 Columbus Ave
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Sponsor: Carolina LifeStyle Magazine
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Cost: $5/person. $2 for ages 2 and younger

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The Halle Cultural Center
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Cost: $2/resident, $3/nonresident

Where:
Cary Senior Center
120 Maury O'Dell Place
Cary, NC  27513
View map »


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More information

Transformative stories through the mists of time adapted from "1001 Arabian Nights" and performed by Emerson's 10th grade class.  Recommended for audiences age 10 and up. For...

Cost: $5-$12

Where:
Emerson Waldorf School
6211 New Jericho Road
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View map »


Website »

More information

It’s the summer before the 1904 World’s Fair and the three Smith sisters are filled with anticipation. But the year brings turmoil as family life interferes with their newfound chances...

Cost: Adults: $15 Seniors: $10 Students and children: $5 Family 4-pack

Where:
William Peace University, Kenan Auditorium
15 E Peace St
Raleigh, NC  27604
View map »


Sponsor: William Peace University
Contact Name: Charles Machalicky
Website »

More information

Show More...
Show Less...

Our seventh annual food drive will be held during the month of November. All donations benefit the Food Bank of Central and Eastern North Carolina (www.foodbankcenc.org). We encourage you to get...

Cost: FREE. Registration is not required.

Where:
Crowder County Park
4709 Ten-Ten Rd
Apex, NC  27529
View map »


Telephone: 919-662-2850
Website »

More information

We will be conducting a food drive during the month of November. All donations benefit the Food Bank of Central and Eastern North Carolina (www.foodbankcenc.org). We encourage you to get involved...

Cost: FREE. Registration is not required.

Where:
Historic Yates Mill County Park
4620 Lake Wheeler Road
Raleigh, NC  27603
View map »


Telephone: 919-856-6675
Website »

More information

Celebrate collards at the State Farmers Market.

Cost: Free

Where:
State Farmers Market
1201 Agriculture St.
Raleigh, NC  27603
View map »


Website »

More information

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Cost: Free

Where:
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View map »


Sponsor: Park West Village
Contact Name: Conner
Website »

More information

Talented dance students perform the lavishly staged holiday ballet alongside guest artists from Carolina Ballet. All ages. Purchase tickets online.

Cost: $12-$27

Where:
Fletcher Theater, Duke Energy Center for the Performing Arts
2 E. South St.
Raleigh, NC  27601
View map »


Website »

More information

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Cost: Free

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View map »

More information

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Cost: See website for fees

Where:
Cary Arts Center
101 Dry Ave.
Cary, NC  27511
View map »


Website »

More information

Transformative stories through the mists of time adapted from "1001 Arabian Nights" and performed by Emerson's 10th grade class.  Recommended for audiences age 10 and up. For...

Cost: $5-$12

Where:
Emerson Waldorf School
6211 New Jericho Road
Brown Wing
Chapel Hill, NC  27516
View map »


Website »

More information

It’s the summer before the 1904 World’s Fair and the three Smith sisters are filled with anticipation. But the year brings turmoil as family life interferes with their newfound chances...

Cost: Adults: $15 Seniors: $10 Students and children: $5 Family 4-pack

Where:
William Peace University, Kenan Auditorium
15 E Peace St
Raleigh, NC  27604
View map »


Sponsor: William Peace University
Contact Name: Charles Machalicky
Website »

More information

Show More...
Show Less...

We will be conducting a food drive during the month of November. All donations benefit the Food Bank of Central and Eastern North Carolina (www.foodbankcenc.org). We encourage you to get involved...

Cost: FREE. Registration is not required.

Where:
Historic Yates Mill County Park
4620 Lake Wheeler Road
Raleigh, NC  27603
View map »


Telephone: 919-856-6675
Website »

More information

Our seventh annual food drive will be held during the month of November. All donations benefit the Food Bank of Central and Eastern North Carolina (www.foodbankcenc.org). We encourage you to get...

Cost: FREE. Registration is not required.

Where:
Crowder County Park
4709 Ten-Ten Rd
Apex, NC  27529
View map »


Telephone: 919-662-2850
Website »

More information

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Cost: Free

Where:
Baileywick Road Park
9501 Baileywick Rd
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View map »


Sponsor: Raleigh Redhawks Rugby
Contact Name: denise travis
Website »

More information

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Cost: $19/child

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Middle Creek Community Center
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View map »


Website »

More information

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Website »

More information

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Cost: Free

Where:
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5 E. Edenton St.
Raleigh, NC  27601
View map »


Website »

More information

Talented dance students perform the lavishly staged holiday ballet alongside guest artists from Carolina Ballet. Show times are at noon and 5 p.m. All ages. Purchase tickets online.

Cost: $12-$27

Where:
Fletcher Theater, Duke Energy Center for the Performing Arts
2 E. South St.
Raleigh, NC  27601
View map »


Website »

More information

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Cost: $5/Adult, $4/Senior (60+ yrs), $3/Child (7-16yrs), Free/Child (6yrs & younger)

Where:
Historic Yates Mill County Park
4620 Lake Wheeler Road
Raleigh, NC  27603
View map »


Telephone: 919-856-6675
Website »

More information

Participants develop their naturalist skills and understanding of local nature. Ages 5-8 with parent. Register online. 

Cost: $8/resident, $10/nonresident

Where:
Stevens Nature Center/Hemlock Bluffs
2616 Kildaire Farm Rd.
Cary, NC
View map »


Telephone: 919-387-5980
Website »

More information

Talented dance students perform the lavishly staged holiday ballet alongside guest artists from Carolina Ballet. Show times are at noon and 5 p.m. All ages. Purchase tickets online.

Cost: $12-$27

Where:
Fletcher Theater, Duke Energy Center for the Performing Arts
2 E. South St.
Raleigh, NC  27601
View map »


Website »

More information

Come share the excitement as Park West Village hosts Winter Wonderland in The District. Kids of all ages will enjoy our Magical Winter Lights Paintscaping, featuring colorful holiday lights...

Cost: Free

Where:
Park West Village
Village Market Place
Morrisville, NC  27560
View map »


Sponsor: Park West Village
Contact Name: Conner
Website »

More information

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Cost: $25 first child, $20 each additional child

Where:
East Cloud Kungfu, LLC
5655-A Western Blvd
Raleigh, NC  27606
View map »


Sponsor: East Cloud Kungfu, LLC
Telephone: 252-646-7053
Contact Name: Imari Colon
Website »

More information

Transformative stories through the mists of time adapted from "1001 Arabian Nights" and performed by Emerson's 10th grade class.  Recommended for audiences age 10 and up. For...

Cost: $5-$12

Where:
Emerson Waldorf School
6211 New Jericho Road
Brown Wing
Chapel Hill, NC  27516
View map »


Website »

More information

It’s the summer before the 1904 World’s Fair and the three Smith sisters are filled with anticipation. But the year brings turmoil as family life interferes with their newfound chances...

Cost: Adults: $15 Seniors: $10 Students and children: $5 Family 4-pack

Where:
William Peace University, Kenan Auditorium
15 E Peace St
Raleigh, NC  27604
View map »


Sponsor: William Peace University
Contact Name: Charles Machalicky
Website »

More information

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