Dear Karla,
I've heard so many times that "breakfast is the most important meal of the day," but I am the mother of three kids, all under seven years of age, and have to depart to work before they even wake up in the morning. This leaves my husband to take care of the morning breakfast routine and I have to confess, it is not that good sometimes. Do you have any information I can give him to help him see the value in serving our kids a healthy, nutritious breakfast? Also, I'd love some simple breakfast ideas, if you have some to share. Thanks, Brenda

Hi Brenda,
Breakfast is something we all know is crucial, but it's also an area that many families tend to struggle with. The business of life and hectic morning schedules, paired with the increased availability of convenient "grab and go" choices (which are usually quite unhealthy, of course), make it too easy for us to just grab a sugary toaster pastry on the way out the door, or even worse, to just skip breakfast all together. But skipping the most important meal of the day will harm your family in more ways than you might realize. Here are three reasons why breakfast is so vital for optimal health, and a few quick and healthy breakfast ideas for you to try...

St. Patrick's Day is such a fun, festive time for kids and adults alike. From wearing green to celebrating all things Irish -- including leprechauns and four-leaf clovers -- there are some easy ways that you can sneak St. Patty's Day fun into the whole day -- especially when it comes to your menu. In honour of St. Patrick's Day, why not give this tasty, clover-themed pizza a try?

Traditional pizzas are packed with fat thanks to the combo of cheese and processed meats. And let's not forget about all the salt that comes along with just about every part of your tasty slice of pizza, with the exception of any veggies you might add. But pizza doesn't have to be totally unhealthy. Making your own is a great way to ensure that you're using only the best ingredients and cutting out all the nasty stuff your family doesn't need.

This version of a pizza not only helps your children get some servings of fruit in for the day, but it makes for a really fun dessert or afternoon snack. Feel free to experiment with different fruit toppings to suit your family's tastes -- maybe some honeydew melon for a touch of green and bananas or pineapple chunks to represent those elusive gold coins at the end of the rainbow. Tip: You can easily substitute the pizza crust for healthy alternatives like whole grain tortillas.

Full recipe, after the jump...

Thinking about adding a new green vegetable to your family's diet? Here's one that you might want to consider! Bok choy is a member to the cabbage family, long used in Asian cuisine for stir fries, spring rolls and those oh-so-tasty soups. It has a light, sweet flavour with a crisp texture. The Chinese refer to bok choy as "pak choi," or "white vegetable,"as there are long white stalks (similar to celery) and green crinkly leaves (like Romaine lettuce).

What is nice about bok choy is that it has very few calories (11 in 1/2 a cup cooked, to be exact), with only traces of fat. It also holds 84 mg of calcium, a truckload of vitamin A, and the same amount of vitamin C as you'd get from half an orange.

But that's not all there is to love about this tasty green veggie...

With spring just around the corner, why not treat your kids to a fun, spring-themed snack that's healthy, too? Typical snacks for kids these days usually fall into the not-so-healthy "junk food and baked goods" category -- think muffins, cupcakes, crackers, chips and candy bars -- offering a big sugar rush, but zero nutritional value. Some parents may think that serving canned fruit or fruit-type bars to their kids is a healthy alternative, but even these foods are still just a lot of sugar with minimal (if any) fibre.

Here's a great snack idea from Picky? Not Me, Mom! A Parents' Guide to Children's Nutrition that is sure to win over your spring-loving little ones. And not only is it easy to prepare, but it's fun and nutritious! The vitamin-rich celery adds some veggie benefits to your child's day, and with a little bit of protein either from hummus or a natural nut butter, it is sure to satisfy a sweet tooth and keep kids away from sugary, unhealthy snacks.

Get the full recipe after the jump...

Dear Karla,
I read your post about ways to prevent type-2 diabetes and noticed that one commenter suggested fibre. There does not seem to be a clearly stated amount for how much fibre our kids need, and I would like to know just how much I should be giving them. Also, what exactly are the benefits of fibre for kids, anyway?
Thanks, Kaylynn

Thanks very much for raising this question, Kaylynn. There is, in fact, a positive link between fibre and type-2 diabetes. Fibre is a form of carbohydrate that is not digested when eaten, so the calories linked to carbohydrates (approx four calories per gram of carbs) are not the same with fibre as most other foods. Some health experts even classify fibre as "free calories," because your body does not actually use the calories present and instead passes them out. When it comes to diabetes, fibre helps by slowing down the digestive time of the particular food item being eaten, thereby slowing the release of sugar into the bloodstream. This keeps blood sugar levels more stable, making fibre a sort of "protector" against type-2 diabetes.

More about fibre and how much your kids need, after the jump...

Dear Karla,
I've been doing some research on high-fructose corn syrup to try to determine if it's too unhealthy and harmful for my family. Being that it originates from corn, is it really as bad as some claim it to be? Should I avoid it with my kids? I've noticed that it's hard to find on food labels in Canada -- does that mean it's not included as much in food items here, or simply not included on the label?
Thanks, Andrea.

Dear Andrea,
High-fructose corn syrup (HFCS) is definitely a hot topic with many of the moms that I work with. I have to say, I find it very interesting that any time I've written articles on this topic, I end up receiving 'comments' or letters from various corn organizations, stating that high-fructose corn syrup (HFCS) is totally safe and OK for anyone to have -- but still, I disagree. I stand by the opinion that it is an unhealthy, processed form of sweetness.

More on corn syrup, after the jump...

As far as snack food goes, potato chips have been a longtime hit with many kids (and adults, of course). Whether you're looking for an afternoon crunch or evening munch, chips usually seem like a great idea. But what often comes with a bag of chips is an ingredient we do not desire -- a great deal of fat.

Traditional potato chips are deep fried, which can be a big concern for parents. And no wonder, since the fat amount in just one serving can be anywhere from 13 to 20 grams. Trans-fat used to be a major component in the cooking process, but now more companies are trying to cut that back, as we know that trans-fat is much worse for your arteries than saturated fat. However, that certainly doesn't mean potato chips are a healthy choice!

Here is a recipe many health-conscious families will enjoy, as it is baked rather than deep fried, and contains healthy, monounsaturated fat from olive oil. Olive oil has received much recognition over the decades as a staple in the Mediterranean diet, and has some wonderful health benefits for your heart and cholesterol.

Get the recipe, after the jump...

Almonds are commonly classified as a nut originating in the the Middle East, but did you know that almonds aren't really nuts? Rather, they are the seed of a fruit -- a harder outer shell with the delicious seed inside. Most almonds we see in stores have been shelled and are brown in appearance. Blanched almonds are ones that have been shelled and then treated with hot water to soften the outer seed coating, which is then removed. (Almonds with the skin still on are your best bet, though, as the skin contains lots of healthy nutrients!)

While you may not expect to get bone protection from a seed, you'll be happy to know that almonds contain both calcium and magnesium -- two things that work together to help bone mineralization. Twenty-five almonds contain 86mg of calcium and 92mg of magnesium. The nuts are also high in potassium and aid in reducing free radical damage, two factors that can help to protect against cardiovascular problems.

More almond benefits, after the jump...

It doesn't matter what time of day it is or where you are. You could be travelling from one event to another, sitting at a hockey game or even at home on your couch. Sometimes, a toddler just needs a snack. Thankfully, this is one snack recipe that the whole family will find hard to resist.

Compared to a traditional snack food of deep-fried potato chips or fat-laden crackers with bleached flour, this is a perfect, healthy alternative that you can actually feel good about serving to your tot. Not only do the nuts provide healthy monounsaturated fat, but this counts for almost 25 percent of your child's daily fibre in just one serving. And even better -- you can personalize the recipe to meet the needs or taste buds of each of your family members. Add raisins, dried cranberries or even dark, mini chocolate chips for a touch of sweetness.

Snappy Snack Mix
Prep Time: 5 minutes
Cook Time: 15 minutes
Serves 9 (about one cup per serving)

Get the full recipe, after the jump...

Break out the nut crackers -- it's time to add more walnuts to your family's diet. Walnuts are a perfect food to add a little extra crunch to any meal, or to enjoy as a snack during the day. They have a unique flavour, not to mention some serious nutritional benefits.

In a recent study funded by the American Institute for Cancer Research (AICR), researchers found evidence that a daily dose of walnuts reduced the growth of breast cancer tumors in mice. After 35 days, the walnut-fed mice had breast cancer tumors about half the size of the tumors found in the group of mice that did not eat walnuts. The dose of walnuts used was was comparative to what humans might eat, which worked out to be approximately 28 walnut halves (or 14 walnuts) each day.

But the health benefits of walnuts don't just stop at their ability to fight cancer...