I set up a nutrition resource booth last evening at a local Community Wide Baby Shower event held at the Woodford County Health Department in Eureka, Illinois. This is a great annual event for pregnant women and new mothers to receive vital information from a variety of organizations. Just how does nutrient needs change when you are expecting?

Making healthy choices while pregnant will help your baby's growth. However, even though you are the nutrient provider for your baby, you are not exactly "eating for two." In fact, you don't need to eat any additional calories in the first trimester! During the second trimester, an additional 340 calories are recommended. That's about the amount of calories in 5 Nabisco Double Stuffed Oreo cookies.  Although, I wouldn't recommend that! Try adding 3 healthy snacks to your day, such as 6 ounces of low-fat yogurt in the morning, 1 ounce of almonds in the afternoon, and a frozen banana dipped half-way in chocolate in the evening.

In the third trimester, you should aim for 450 more calories a day than when you are not pregnant. That's equivalent to a peanut butter sandwich and a large apple. It certainly does not mean to double your portions at every meal! To find out how much of each food group you need go to the Pregnant and Breastfeeding section at www.ChooseMyPlate.gov.

You may be wary of eating seafood while pregnant because of possible mercury content. However, most of the commonly eaten fish, such as shrimp, salmon, catfish, canned light tuna, and Pollock are not high in mercury. A well-balanced diet that includes 12 ounces (2 average meals) a week of a variety of fish and shellfish can contribute to heart health and your baby's proper growth and development. Fish high in mercury that should be avoided are shark, swordfish, King Mackerel and tilefish. Albacore "white" tuna has more mercury than canned light tuna. So if you eat tuna steaks or canned Albacore tuna eat only 6 ounces per week or go with another low mercury option.

Try this easy recipe for a taste of fried fish, without ever having to fry it! Use any white fish, such as Pollock, catfish or tilapia.

Lighter Fried Fish Fillets

Non-stick cooking spray

1 pound fish fillets

2 Tablespoons parmesan cheese

1½ Tablespoons yellow cornmeal

1½ Tablespoons whole wheat flour

½ teaspoon pepper

½ teaspoon Hungarian paprika (optional)

1 Tablespoon olive or canola oil

Spray baking dish with non-stick cooking spray. Preheat oven to 400ºF. Rinse fillets under cold water, pat dry. Combine parmesan cheese, cornmeal, flour, pepper and paprika in plastic bag. Shake fillets one at a time in bag to coat with cheese mixture. Place fillets in baking dish. Drizzle oil over fillets. Bake about 10 minutes per inch thickness of fish or until fish is opaque when flaked. Fillets may need to be turned half way through baking.

Yield: 4 servings

Nutritional analysis per serving: 190 Calories, 8 grams fat, 220 milligrams sodium, 3 grams carbohydrate, 22 grams protein

I recently went to the grocery store and steered the cart down my favorite aisle, the cereal aisle, only to find that my favorite cereal was now a whole dollar more than it previously had been. That's a huge price increase and a big blow to my pocket book when considering that my husband and I buy about 4 boxes of cereal each week! I can only expect that this is due to last year's drought. After doing some research, I've found that there is good news and bad news when it comes to food prices this year. The good news: USDA says food prices are expected to be lower than what they forecasted earlier. The bad news: USDA still forecasts a price increase: 2.5 to 3.5 percent, especially for most animal-based food products due to the higher cost of feed.

This means that knowing how to stretch the food dollar is imperative. The first step has been talked about in this blog many times:

· Plan for meals and snacks! Planning meals ahead of time can save trips to the grocery store, limit impulse purchases, reduce anxiety over what to cook for dinner, and allow for healthier meals.

· Check to see what you already have on hand. Is there something that needs to be eaten up before it goes bad? Wasted food means wasted money!

· Look at grocery store ads for sales, and check to see if there are any coupons. Grocery store ads can be a means for spurring ideas. Many times they will group together ingredients on sale that will make a meal. For instance, spaghetti noodles, spaghetti sauce and ground beef may all be marked down. In-store or online coupons can save you money.

· But don't spend money just because you have a coupon! Ask yourself: Is it something you would normally buy? Is it a healthy item? Are there other brands that actually cost less, even with the coupon? Coupons could make you spend more if you aren't careful!

· Compare unit prices. What is a unit price? It's the package price divided by the number of ounces or pounds. The unit price is usually smaller and next to the package price. See the picture above. Which cream of mushroom soup would be the best buy? (Answer below).

· Only buy in bulk when you have enough storage space and plenty of time before the item deteriorates. Stock up on non-food items like paper products, cleaning supplies and bathroom necessities at discount stores where they are often much cheaper.

· Choose food with less packaging. Convenience means costly. Whole carrots may be less expensive than shredded carrots, and a whole chicken may be cheaper than buying its "parts" separately. You may need to plan for a bit more time preparing meals, but it could save you money!

For money savvy programs and financial tips, from college saving to retirement planning, contact Pam Atkinson, Extension Educator, Family and Consumer Economics at pratkins@illinois.edu. Check out the Plan Well, Retire Well blog that Pam contributes to.

Unit Price Answer: Since the unit price is the same, you are not saving any money by buying the larger size. Unless you need the larger size, the best buy is the 16 oz. Cream of Mushroom soup for $1.39.

1 can (7 oz.) low-sodium whole kernel corn, drained

1 can (10 oz.) diced tomatoes with green chilies

1 Tablespoon chopped fresh cilantro

1 cup fat-free refried beans

16 (8-inch) whole wheat flour tortillas

1 cup reduced-fat cheese, shredded

½ cup nonfat sour cream, optional

½ cup salsa, optional

In a medium bowl, combine corn, tomatoes, and cilantro. Mix well. Spread 2 Tablespoons refried beans in 8 tortillas. Top with 2 Tablespoons cheese and 2 Tablespoons corn mixture. Cover each with 1 of the 8 remaining tortillas. In a large non-stick skillet over medium heat, heat each quesadilla for 5 to 10 minutes on each side until cheese is melted and tortillas are toasted. Cut into wedges and serve with sour cream and salsa if desired.

Yield: 16 servings, ½ quesadilla each

Nutritional analysis per serving (without sour cream and salsa): 160 Calories, 4 grams fat, 0 milligrams cholesterol, 510 milligrams sodium, 26 grams total carbohydrate, 4 grams dietary fiber, 7 grams protein

The Dietary Guidelines tells us to make half our grains whole grain, and after examining my cupboards and coolers, I've come to realize that I have done just that and maybe even more. Currently, I have whole wheat flour and flaxseed in my fridge (both can become rancid and therefore, needs to be stored in the refrigerator or freezer), whole wheat English muffins, whole wheat bread, whole grain pasta shells, whole grain spaghetti noodles, brown rice, popcorn, oats, bulgur, quinoa (though not technically a grain), and pearled barley (though not technically a whole grain as small amounts of the bran are missing.) Try opening your cabinets and count the whole grains. How many do you have?

A whole grain contains the entire kernel, including 3 parts: the bran, endosperm and germ. Each part contains different nutrients, including fiber, B-vitamins and antioxidants. Refined grains, which make up traditional white bread, only contain the endosperm and therefore, do not contain fiber and other vital nutrients. This is why white bread is not the healthiest choice.

But just because a loaf of bread is labeled, "wheat bread" does not necessarily mean it has whole grains. The best way to identify whole grains is to read the food label. Look for the word "whole" in the list of ingredients, such as "whole oats" or "whole rye". Foods labeled with the words, "multi-grain," "100% wheat," or "stone-ground" may not have any whole grains in them at all.

To help you eat enough whole grains, make the switch from white bread to whole grain wheat bread, white rice to brown rice, and enriched pasta to whole grain pasta. Use whole grains in mixed dishes, such as barley in soups and bulgur wheat in casseroles. You can also substitute whole wheat flour for white flour in most recipes. If making pancakes, waffles, or muffins, for example, use up to half the flour as whole wheat flour. If you tried using all whole wheat flour, the product will be quite dense and not as fluffy. Try this snack cake recipe, which uses half whole wheat flour to offer more nutrients and low-fat plain yogurt to replace half of the fat!

Banana Snack Cake

¾ cup whole wheat flour

¾ cup all-purpose flour

½ cup sugar

1 teaspoon baking powder

½ teaspoon baking soda

½ teaspoon ground nutmeg

1 teaspoon ground cinnamon

¼ teaspoon salt

1 cup ripe bananas, mashed

¼ cup plain, low-fat yogurt

¼ cup oil

1 egg, slightly beaten

1 teaspoon vanilla

Preheat oven to 350°F. Spray a 9 by 9-inch baking pan with nonstick cooking spray. Mix flours, sugar, baking powder, and baking soda in mixing bowl. Add nutmeg, cinnamon, and salt. Mix thoroughly. In separate bowl, thoroughly mix mashed bananas, yogurt, oil, egg, and vanilla. Add to flour mixture. Stir until dry ingredients are barely moistened. Pour into prepared baking pan. Bake 20 minutes or until toothpick inserted in center comes out clean.

Yield: 9 servings

Nutrient Analysis per serving: 197 Calories, 7 grams fat, 209 milligrams sodium, 31 grams carbohydrate, 3 grams fiber, 4 grams protein.

Recipe from 4-H Cooking 201

Sometimes it can be a difficult struggle to find the time to put a homemade meal on the table. Feelings of guilt can be a heavy load when you're pulling the car through the drive-thru window to pick up the family dinner. But hey! You are only human; you're not expected to be a Food Network star!

While homemade meals are often lower in fat and sodium, meals made with a few pre-made or convenient item ingredients can still be part of an overall healthy diet.

• Buy a rotisserie chicken, a few potatoes, and frozen vegetables. Instead of baking the potatoes in the oven, which may take an hour, just place them in the microwave and have soft potatoes in less than 10 minutes! See the previous blog entry, "How to Dress up Those Vegetables" to turn frozen vegetables into an exciting side dish. Or combine shredded rotisserie chicken (skin removed) cooked potatoes (skin left on, cut in chunks), and cooked vegetables with 1 can of fat-free cream of mushroom soup. Place in a 9x9 inch square baking dish sprayed with non-stick cooking spray. Sprinkle with low-fat shredded cheese and place under the broiler until the cheese melts and slightly browns.

• Grab a can of spaghetti sauce (look for the one that is lowest in sodium) and frozen cheese tortellini. Prepare tortellini according to package directions and toss with spaghetti sauce for an easy Italian dinner. Buy pre-washed bagged lettuce for a no-mess side salad.

• Tuna noodle casserole can be made with boxed or microwavable macaroni and cheese. Just omit the salt when boiling the pasta, use non-fat milk, and spray 4 or 5 sprays of spray bottle margarine rather than butter or stick margarine. Once the mac and cheese is prepared, add a can of low sodium canned tuna in water, and frozen broccoli that has been steamed in the microwave. Round out the meal with a jar of no sugar added applesauce and sprinkle it with ground cinnamon.

• Make bean burritos by mixing ½ teaspoon of chili powder with a can of fat-free re-fried beans (look for the one that is lowest in sodium.) Spread in whole wheat flour tortillas and top with prepared salsa, reduced-fat shredded cheddar cheese and shredded lettuce.

Barbecue Chicken Wonton Tacos

8 square wonton wrappers

4 ounces prepared barbecue chicken

¾ cup bagged dry coleslaw

2 Tablespoons light Asian ginger salad dressing

Preheat oven to 400°F. Spray a muffin tin with non-stick cooking spray. Drape one wonton wrapper in each muffin cup. In a small bowl, mix coleslaw and salad dressing. Microwave on high for 45 seconds or until slightly softened. Set aside. Fill each wonton wrapper with a tablespoon of barbecue chicken. Top with a teaspoon of slaw. Bake in preheated oven for 10-12 minutes, or until the wonton skins are golden brown.

Yield: 2 servings (4 tacos each)

Nutritional analysis per serving: 220 Calories, 5 grams fat, 20 milligrams cholesterol, 630 milligrams sodium, 33 grams carbohydrate, 1 gram dietary fiber, 10 grams protein

I'm pleased to introduce guest blogger and dietetic intern at University of Illinois Urbana-Champaign, Krystle Zuniga!

With Easter just around the corner, nearly every grocery store has eggs on sale, and I love it! I love eggs because they are inexpensive, packed with protein, and are very versatile in the kitchen. Eggs are not only a great source of protein, they also contain many nutrients such as folate, Vitamin, A, Vitamin D and choline.

The Dietary Guidelines for Americans and the American Heart Association recommend consuming less than 300 milligrams of cholesterol a day. Cholesterol is found in animal products such as dairy, meat, poultry, pork, and seafood. Although eggs are high in cholesterol (186 milligrams in 1 large egg), eggs can still fit into a healthy diet. On days that you enjoy eggs, you may want to reduce your consumption of other animal products.

If you love eggs like I do, try using just the egg white. Egg whites do not contain fat or cholesterol but still contain protein and other nutrients. Make an omelet with 1 egg and 2 egg whites. You can also cut the fat and cholesterol in recipes by using 2 egg whites or ¼ cup egg substitute for 1 egg. In baking, consider adding 1 teaspoon of oil for each egg replaced to help keep baked goods tender.

Food Safety Tip!

Raw eggs can be contaminated with Salmonella, so it is important to cook and store eggs properly. Hard cooked eggs and foods made with eggs (casserole, quiche, baked goods, etc.) should reach an internal temperature of 160°F and be stored at 45°F or below.

When dyeing and decorating eggs, hard boil the eggs first. Use only food-safe dyes and return eggs to the refrigerator within 2 hours. Using hard-boiled eggs for your traditional egg hunt? Make sure that there are no cracks in the shell because bacteria can enter through the cracks and contaminate the egg. Do not leave eggs out for more than 2 hours and refrigerate immediately after the hunt. If stored properly, these colorful eggs are safe for consumption for up to 7 days.

For a quick and nutritious breakfast, try these homemade breakfast sandwiches. These sandwiches can also be frozen and quickly reheated for an easy breakfast on the go!

Breakfast Sandwich

1 egg or 1/4 cup egg white or egg substitute

1 whole grain English muffin

1 slice 2% American cheese (optional)

Chopped veggies of your choice (spinach, peppers, onions, mushrooms, etc.)

Preheat oven to 350°F. Spray muffin pan with non-stick spray. Add 1 egg or 1/4 c egg white and veggies to each muffin tin! Cook for 10-15 minutes or until egg sets. Toast muffins. Assemble egg and cheese onto toasted muffin and enjoy!

Yield: 1 serving

To enjoy later: Let sandwich cool in freezer for 1hour. Individually wrap tightly and store in freezer. To reheat, wrap muffin in damp paper towel and defrost in microwave for 1minute; then reheat again at 100% power for 1-2 minutes.

Sources: Egg Safety Center: http://www.eggsafety.org/consumers/egg-safety

Nutritional analysis per serving: Egg White Version - 175 calories, 3.5g fat, 28g carbohydrate, 8 g fiber, 15g protein. Whole Egg – 210 calories, 8g fat, 28g carbohydrate, 8g fiber, 15g protein

Have you had a long week at work and just can't stay awake come Friday afternoon? Or were you up all night worrying about all of the things you need to do the next day? Most commercials on TV tell you to grab an energy drink, and you will magically be able to finish all of your tasks. Some energy drinks are even advertised that they "give you wings." Although these drinks sound like great quick fixes, they sometimes have detrimental effects.

Energy drinks are often used by young adults to speed up their reaction time, become more alert, improve their athletic performance, or improve their mood. They may also claim that they have cognitive benefits, like helping you focus when studying or writing an important paper. Over use of energy drinks can lead to caffeine intoxication. This large amount of caffeine consumption may cause an increased heart rate, headache, upset stomach, nervousness, insomnia, worsened mental illness, seizures, or even death.

The caffeine content of soft drinks may range from 35 to 50 mg of caffeine per 12 ounce serving, and the Food and Drug Administration (FDA) limits these soft drinks to no more than 72 mg of caffeine per serving. Unfortunately, the amount of caffeine in energy drinks is not regulated by the FDA because they are considered dietary supplements. For example, an 8 ounce serving of Red Bull has 77 mg of caffeine and a small, 1.9 ounce, 5 Hour Energy® shot has 208 mg of caffeine!

But don't we need these ingredients to stay awake or be energized? Well, many of them are already produced in our body, while others are already being consumed through normal diet. We really don't need caffeine, and we're likely still getting plenty of it in coffee, tea, chocolate or other sources. Carbohydrates are added to energy drinks in the form of sucrose, glucose, and fructose, but our diet gets carbohydrates from many different sources already. Taurine and L-Carnitine are also components of energy drinks, but these are both already produced in our bodies. Taurine is an amino acid found to increase endurance and decrease inflammatory factors, while L-Carnitine works to turn fat in our bodies into energy. B-Vitamins are found in many of the foods that we already eat, as well. Many energy drinks contain herbal supplements or other stimulants that can be harmful in high doses and can cause complications if you are taking certain medications.

When needing some extra energy to get you through the day, eat a snack that contains carbohydrates, which will give you immediate energy. Pair this with a protein, which will give you prolonged energy so you don't crash after you've eaten the snack. Try fruit and yogurt, celery and peanut butter, or an apple and string cheese.

If carbonation from an energy drink or soda is what you're looking for, try this quick real fruit soda beverage!

Real Fruit Soda

1 can frozen fruit juice concentrate - your choice

Sparkling water, seltzer water, OR club soda

Reconstitute frozen fruit concentrate with chilled sparkling water, seltzer water, or club soda. Follow the directions on the cans to determine how much carbonated water to use.

Yield: 1 serving

Source: Illinois Nutrition Education Programs

Nutrition Facts (per serving) – 30 Calories, 0 g fat, 0 milligrams cholesterol, 0 milligrams sodium, 7 grams carbohydrate, 0 gram dietary fiber, 0 gram protein

Here is another fabulous blog entry from guest blogger and intern, Laura Monson!

Did you know that the month of March is National Nutrition Month®? Although you should celebrate making informed food choices every day, the Academy of Nutrition and Dietetics have created this nutrition education and information campaign. Starting in 1973 as a week-long event, the National Nutrition Month® became a month long observance in 1980 from a growing interest in nutrition from the public. Registered dietitian day is also celebrated on March 13^th.

In honor of National Nutrition Month®, here are some healthy tips from the Academy of Nutrition and Dietetics:

• Eat Breakfast: Always start your mornings with a healthy breakfast. Try to include lean protein, whole grains, fruits and vegetables to give you extra energy to make it throughout the day. Some quick ideas are oatmeal made with low-fat milk, almonds, and fruit or a toaster waffle with low-fat yogurt and berries.
• Make Half Your Plate Fruits and Vegetables: Try to eat 2 cups of fruit and 2 ½ cups of vegetables every day. Keep in mind that frozen fruits and vegetables are always a great alternative in the colder seasons.
• Watch Portion Sizes: We hardly ever eat the recommended serving size when choosing portions for our meals. By using smaller plates, bowls, and glasses you can help keep portions under control. Be sure to make half of your plate fruits and vegetables and the other half grains and lean meat, poultry, seafood or beans. Instead of a soft drink, finish your meal with a glass of fat-free or low-fat milk and a serving of fat-free yogurt for dessert.
• Be Active: Engaging in routine physical activity lowers your blood pressure and helps your body control stress and weight. When starting out, do what exercise you can for at least 10 minutes at a time. Adults should strive for 2 ½ hours of physical activity per week, while kids and teens should get an hour or more each day. Taking a walk after dinner or playing a game of catch is a great way to get your heart rate up.
• Fix Healthy Snacks: When needing extra energy between meals, make a healthy snack. Try to make a combination snack, which incorporates two MyPlate food groups. These groups are whole grains, fruits, vegetables, low-fat or fat-free dairy, lean proteins or nuts. Some great snack ideas are fruit with low-fat yogurt, whole-grain crackers with low-fat cheese, or a small portion of nuts with an apple or banana.
• Follow Food Safety Guidelines: The Center for Disease Control and Prevention states that roughly one out of six Americans get sick from a foodborne disease each year. An easy way to reduce your risk from getting sick is by washing your hands regularly. Be sure to separate raw meat, poultry and seafood from read-to-eat foods, such as breads and fresh vegetables. Make sure your food is properly cooked by using a food thermometer. Refrigerate leftovers within 2 hours to slow bacteria growth.
• Get Cooking: Cooking at home can be healthy, rewarding, and cost-effective. Learn some cooking and kitchen basics, such as how to dice an onion or how to store herbs and spices.
• Drink More Water: Our bodies use water to regulate temperature, transport nutrients, and oxygen to cells, carry away waste products and more. For healthy people, the Dietary Reference Intakes from the Institute of Medicine recommends a total daily beverage intake of 13 cups for men and 9 cups for women.

Use these tips to be healthier and thank your favorite registered dietitian on March 13^th for helping you enjoy your healthy life.

Try this meatloaf recipe made with vegetables and whole grain oats!

Mouth Watering Meatloaf

1 pound ground beef

½ onion, chopped (about ½ cup)

1 cup grated carrots (about 2 carrots)

½ cup dry quick oats

¼ cup nonfat milk

1 egg

½ teaspoon ground black pepper

¼ teaspoon salt

½ cup ketchup, divided (¼ cup in meatloaf and ¼ cup in sauce)

2 tablespoons brown sugar or white sugar

Preheat oven to 350° F. Mix together the ground beef, onion, carrots, oats, milk, egg, black pepper, salt, and ¼ cup ketchup. Form the mixture into a loaf and place on pan. Bake for 50 minutes. Stir the remaining ¼ cup ketchup and sugar in a small bowl. Remove meatloaf from oven and spread the sauce over the top and sides of meatloaf. Bake for an additional 10 minutes or until a meat thermometer reads 160°F.

Yield: 6 servings

Source: Iowa State University Extension and Outreach, Spend Smart, Eat Smart. http://www.extension.iastate.edu/foodsavings/

Nutritional analysis per serving (1/6 of loaf): 260 Calories, 12 grams fat, 80 milligrams cholesterol, 400 milligrams sodium, 17 grams carbohydrate, 1 gram dietary fiber, 18 gram protein

I have to admit it; I'm not a huge veggie eater, and if I had to pick between a plate full of vegetables or a bowl full of fruit, I'd choose the fruit 99.9% of the time. But I also recognize that vegetables are essential to the diet. They are jam packed with dietary fiber, vitamins, minerals, and disease-fighting antioxidants. However, finding a way to get them on the plate and in the tummy can sometimes be a challenge. That's where I've found that "dressing up" veggies to make them flavorful and delicious is essential.

Steaming frozen or fresh vegetables in the microwave is easy, but can be a bit boring night after night. Seasoning vegetables can turn what might be a boring side dish into something more palatable. Try adding shredded Parmesan cheese and freshly ground black pepper. Garlic powder and cayenne pepper can add a bit of spice, or try sodium-free seasoning blends, such as Mrs. Dash® or McCormick's Perfect Pinch® Salt Free seasonings.

But if you desire more of a sauce, try marinara, taco sauce or hot sauce. Plus, marinades don't have to be just for meats; use them or a salad dressing, such as Asian Sesame dressing, to flavor your vegetables. You can also make your own dressing with olive oil and flavored vinegar. Then toss with feta or mozzarella cheese and nuts, such as toasted almonds or pine nuts, for a bit of a crunch.

If you're tired of always steaming your vegetables try roasting, pan-frying, or grilling them tossed with olive oil and fresh garlic to take on a whole new flavor. Pairing two complimentary vegetables or a vegetable with a fruit can also add flavor. Try green beans and tomatoes, zucchini and summer squash or spinach and orange sections (recipe below!)

And don't forget about those cold raw veggies, which can easily be packed into a sack lunch. Try them dipped in hummus, re-fried beans, any salad dressing, salsa, or smashed avocado. Vegetables are easy to devour with these easy ideas. If you have trouble getting in your spinach, try this nutrient packed recipe which contains 4 out of 5 food groups. Can you name them all?

The picture above shows last night's dinner (grilled salmon seasoned with black pepper and freshly squeezed lemon, and Bulgur with Spinach and Oranges).

Bulgur with Spinach and Oranges

½ cup bulgur

¼ cup water

4 cups coarsely chopped spinach

¼ cup low-sodium vegetable broth

1 cup canned mandarin oranges, drained

½ cup nonfat yogurt

1 tbsp. red wine vinegar

1 tbsp. minced onion

2 tsp. olive oil

½ tsp. ground cumin

1/8 tsp. black pepper

1 tbsp. sesame seeds (optional)

In a 2 quart saucepan over high heat, bring water to a boil; stir in bulgur. Remove from heat; cover and let stand 10 minutes. Fluff with a fork. Add the spinach, stock, and oranges. Simmer over low heat for 2 – 3 minutes, or until the spinach is wilted. Remove from heat. In a small bowl, mix yogurt, vinegar, onions, oil, cumin, and pepper. Pour over the bulgur. Mix well. Sprinkle with sesame seed, if desired.

Nutritional Information per serving: 140 calories, 4g Total Fat (0g saturated fat), 0mg cholesterol, 85mg sodium, 23g carbohydrate, 4g fiber, 5g protein.

Dinner time can be a nightmare when dealing with a choosy eater. Screaming, kicking, and crossing of the arms are typical reactions of a choosy eater not wanting to eat what's in front of him or her. So how should a parent help their child get through this phase without going mad?

• Children are more likely to eat foods they help choose at the store and help prepare at home. Give them simple tasks, like mixing and measuring. Try different kid's cookbooks or children's nutrition websites for easy recipes that kids can help make. University of Illinois Extension's Food for Thought has a lot of great recipes geared toward children.

• Avoid being a short-order cook. Offer the same food for the whole family, but try to plan at least one food everyone will eat. Its okay if your child does not eat everything offered to them.

• Trust your child's appetite. Forcing a child to eat or to eat more can actually make the situation worse. Children may stop sensing their inner signals that tell them when they are full, and they may associate negative feelings with food.

• Set reasonable time limits to start and end the meal. Some children appear to be a choosy eater but may actually just be a slow eater. A reasonable time depends on the age of the child. A 2 year old will need more time than a 6 year old.

• Stay positive. Avoid calling your child a "picky eater." Children believe what they hear! Make mealtime enjoyable for the whole family and keep the conversations positive.

Instead of saying, "You must take one more bite of peas before you leave the table," try "Has your tummy had enough?"

Instead of saying, "See, that didn't taste so bad, did it?" try "Do you like that?"

Remember, it may take between 10-15 times of offering a new food to the child before he or she will eat it. It's normal for them to not like new or unfamiliar foods. It's also normal to go through periods where they just don't eat much at all. Try to be patient and relax!

Breakfast Sundae

1 pint fresh berries (blueberry, strawberry, etc.)

3 cups non-fat vanilla yogurt

1 cup granola

½ teaspoon finely grated orange rind

Wash berries and pat dry. If using strawberries, hull and slice in half. Layer 1/3 cup yogurt into each of 4 dessert dishes. Alternate layers of fruit, granola and yogurt, ending with yogurt. Sprinkle grated orange rind on top.

Yield: 4 servings

Nutrition Facts (per serving)- Calories 77 ~ fat 0 g ~ carbohydrate 16 g ~ dietary fiber 2 g

Valentine's Day is just around the corner. Historically, it's a day to give your loved one a bouquet of flowers, candy hearts with the words "LUV YOU" on them, and a luscious gourmet dinner eaten at one of the fanciest restaurants in town. But if you don't feel like fighting the crowds or you've forgotten to make reservations and don't want to get stuck at eating at a fast food joint on the most romantic day of the year, don't fret; make dinner at home.

Yes, you can still get a sitter if you'd like. In fact, a dinner for two at the comforts of your own home can still be a fabulous date that is just what you and your significant other need. But who has the time or the know-how to fix a gourmet meal, you ask? Check out these delicious recipes for a 3 course meal that can be prepared in only 20 to 30 minutes! No professionally trained chef needed! Plus, all recipes serves two heaping portions, which means less clean-up and no leftovers! Bon appétit!

Barley-Bean Stew

1 teaspoon vegetable oil

½ cup onion, chopped

¼ cup chopped celery

2 ½ cups low-sodium tomato juice

¼ cup uncooked quick-cooking barley

1 to 1 ½ teaspoons chili powder

1/8 teaspoon pepper

1 can (15 to 16-ounce size) great northern or navy beans, rinsed and drained

2 tablespoons chopped fresh parsley

Heat oil in 10-inch skillet over medium-high heat. Cook onion and celery in oil about 2 minutes, stirring occasionally. Stir in remaining ingredients except parsley; heat to boiling. Reduce heat; cover, simmer 10-12 minutes or until barley is tender & stew is desired thickness. Stir in parsley.

Yield: 2 servings

Nutrients Per Serving: 446 Calories, 25 grams protein, 4 grams fat, 84 grams carbohydrate, 23 grams fiber, 609 milligrams sodium, 0 milligrams cholesterol

Glazed Chicken over Couscous Pilaf

2 tablespoon orange juice

1 tablespoon honey

½ teaspoon spicy brown mustard

2 (4-6 ounce) boneless skinless chicken breasts

½ cup frozen peas

¾ cup water

1/8 teaspoon salt

1/8 teaspoon ginger

½ cup uncooked couscous

In a small bowl combine orange juice, honey, and mustard; mix until well combined. Pour half of mixture (about 2 Tbsp.) into another small dish; reserve for topping. Brush tops of chicken with half of one of the bowls of orange juice glaze; place on broiler pan. Broil 4 to 6 inches from heat for 5-7 minutes. Turn chicken. Brush tops with the remaining glaze in the same bowl; discard any remaining glaze that touched raw chicken. Broil additional 5-7 minutes until thermometer reads at least 165°F.

Meanwhile, place peas, water, salt and ginger in medium saucepan. Bring to a boil over high heat. Reduce heat to medium-low; cover and simmer 2 minutes. Remove from heat; stir in couscous. Cover; let stand 5 minutes. Stir couscous mixture lightly with fork; divide evenly onto 2 serving plates. Top each with chicken; drizzle with reserved orange juice mixture.

Yield: 2 servings

Nutrients Per Serving: 364 Calories, 35 grams protein, 2 grams fat, 50 grams carbohydrate, 4 grams fiber, 275 milligrams sodium, 68 milligrams cholesterol

Pumpkin Mousse

4 sugar-free or fat-free vanilla pudding cups

½ cup canned pumpkin puree

¼ teaspoon ground cinnamon

1/8 teaspoon pumpkin pie spice

¼ cup light whipped topping

2 Tablespoons light whipped topping for garnish

Garnishes: ground cinnamon, ground nutmeg, gingersnap cookies

In a medium bowl, combine pudding cups, pumpkin, cinnamon, and pumpkin pie spice. Fold in ¼ cup whipped topping. Divide into two dessert dishes. Cover and refrigerate immediately. To serve, place 1 Tablespoon whipped topping on each pudding dish. May garnish with cinnamon or nutmeg and a ginger snap cookie.

Yield: 2 servings

Nutrients Per serving: 210 Calories, 1.5 grams fat, 0 milligrams cholesterol, 280 milligrams sodium,45 grams carbohydrate, 2 grams dietary fiber,3 grams protein