Recent Posts by The Nutritionist

COOL Kid Recipes

These recipes are perfect for a family gathering or a special treat.

Watermelon Tart


Recipe & photo courtesy of CDPH WIC’s “Let’s Cook with Kids, Vamos a Cocinar con los Niños.”

Who said dessert can’t be healthy? Make watermelon a star at your next party. This recipe and more can be found in “Let’s Cook with Kids, Vamos a Cocinar con los Niños,” a California Department of Public Health WIC publication.


1 cup almonds, sliced and toasted

1 (3-inch) thick round slice seedless watermelon, rind removed

2 cups low-fat vanilla yogurt

1 cup blueberries

1 cup strawberries, sliced

  1. Pat watermelon dry with a paper towel.
  2. Spread a thick layer of yogurt across the top and along the side of watermelon.
  3. Press almonds along the edge of frosted watermelon.
  4. Decorate top of watermelon with blueberries and strawberries.

Little Dipper


Dip favorite veggies with this one. This recipe and more can be found in “Let’s Cook with Kids, Vamos a Cocinar con los Niños,” a California Department of Public Health WIC publication.


1 (16-ounce) can white beans, drained and rinsed or 2 cups cooked white beans

1/4 cup parsley, chopped

1 clove garlic, minced

1 tablespoon olive oil

1/2 lemon, juiced

Salt to taste

  1.  Purée all ingredients in a blender until smooth.
  2. Serve.

Butterfly Snack Bag

Photo & recipe variation courtesy of Juggling With Kids blog

Photo & Recipe Variation Courtesy of Juggling With Kids    

Kids can make this easy butterfly snack bag as a craft during a party celebration and fill with healthy snacks such as grapes, orange slices, crackers, raisins or dry cereal


1 wood clothes pin

1 sandwich bag

1 pair of googly eyes

1 craft pipe cleaner


markers or crayons

  1. Have child color the clothespin with color markers.
  2. Curl the pipe cleaner to fashion the antennae of the butterfly and glue it to one side of the clothespin. Stick the eyes on the other side.
  3. Fill the bag each side of the bag with desired food.
  4. Grab the bag from the middle, placed in between your fingers and thumb. While holding it like that, attach the pin onto it.  Your butterfly is complete.

Riverside County NAP SACC-Healthy Eating and Active Play

-Cheri Blucher, RD – NAP SACC Nutritionist and WIC Nutrition Education Coordinator

Keep Cool While Summer Nursing

It’s hot out Mommy!bfmom

Here are ways to keep cool while breastfeeding in the summer:


It’s easy to become dehydrated during the summer months so make sure to bring along a bottle of water when you head out. Try to stay away from sugary beverages like soda and juice. If you find it difficult to drink plain water try adding a few slices of your favorite fruit to give it flavor. Mom and baby need to stay hydrated on hot days. As long as you stay hydrated and stick to your breastfeeding schedule, your baby will get the necessary fluids he/she needs. Don’t be surprised if your baby starts feeding more frequently with shorter feeding times.

fruit water



When the weather is hot outside it is important that you dress cool. Being overdressed can be uncomfortable for you and baby so wear comfortable clothes to keep cool.

Summer mom



If you do have to go outside on a hot day make sure you find some shade. Protecting yourself and your baby from the sun is a must on hot days. Make sure that you wear plenty of sunscreen.




If you are craving something sweet to keep you cool try choosing healthier options such as a mixture of your favorite fruits, natural frozen fruit bars or frozen yogurt with fruit toppings.

Assorted fruit



Don’t let the heat stop you from getting your daily physical activity. Staying active in the heat with your baby is a challenge but you can always get your physical activity by going for a swim in the pool or exercising indoors. Use your favorite workout video or play your favorite song and enjoy your daily workout.


You can always call the Loving Support Helpline too with any questions you might have. Lactation professionals are available 24 hours a day, 7 days a week.

CALL 888-451-2499 or 951-358-7212.

 Loving Support Makes Breastfeeding Work

-Norma Tapia, IBCLC

Healthy Eating & Active Play: Snacks Count

Toddlers have small tummies so eating small meals and snacks will help them grow properly and get the nutrients they need.

ChoosemyplateHealthy snacks fill nutritional gaps the children need. Snacks are good way to offer foods from the Myplate food plan that your toddler doesn’t eat at a meal.

Younger kids need to eat three meals and at least two snacks a day. Older kids need to eat three meals and at least one snack a day. They may need two snacks if they are going through a growth spurt or are very physically active.

A rule of thumb is to offer snacks a few hours after one meal ends and about one to hours before the next meal begins. If snacks are planned, coordinated with meals and served consistently at regularly scheduled times, kids are more likely to be a healthy weight.

Allowing kids to “graze” all day may cause some kids to overeat. In fact, kids ages 2 through 18 are getting more calories than needed in a day from unhealthy snacking and that can lead to an unhealthy weight.

What is a healthy snack?


Don’t forget to be mindful of potential choking hazards and food allergies when choosing snacks

Scheduled snack time can be a good time to offer food from the food groups that your toddler did not eat at meal time.

For example, a healthy morning snack can have a ¼ cup to ½ cup from the grain group, ½ cup fruit and 1 ounce from protein group. SNACK IDEA: ½ whole wheat tortilla with a tablespoon of peanut butter with sliced fruit. Roll up the tortilla and slice like a pin wheels.

For the afternoon snack try ¼ cup vegetable and ½ cup dairy. SNACK IDEA: ¼ cup carrot sticks and 1 ounce mozzarella cheese stick.

Be creative when planning snacks and kids involved. It’s cheaper to buy vegetables whole and cut them up ahead of time than to buy them already cut. Try to avoid too many processed snack foods. It can be expensive and full of empty calories.

More Snack Ideas:

Apple PB Sandwich

• Whole-grain cereal and fat-free milk

• Fat-free plain yogurt and fresh berries

• Whole wheat pita and hummus

•Apple or pear slices topped with low-fat peanut butter

• Plain microwave popcorn or air popped popcorn with parmesan cheese.

• Fruit kabobs

Blueberry and rasberry fruit leather

Recipe/Photo by

***Pregnant and nursing moms benefit from the same healthy snack foods. Make your snacks count by avoiding highly processed and sweet snacks.

NAP SACC-Healthy Eating and Active Play

-Cheri Blucher, RD – NAP SACC Nutritionist and WIC Nutrition Education Coordinator

Healthy Eating and Active Play: Mealtime Challenges

You finally got dinner on the table and you’re looking forward to a pleasant meal with your family.

Then, your 3-year-old makes a face and refuses to eat what you served. She will only eat macaroni and cheese and maybe if you’re lucky, five other food items. Meanwhile, your 18-month-old begins throwing more food on the floor than in his mouth.

Sound familiar? What is a parent to do?

Just remember, these are phases children go through and they are part of normal developmental stages.

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