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Carrots Not Sticks: 5 Tips for Getting Your Kids to Eat Their Veggies

By U.S. News & World Report

As a dietitian and a mom, I know just how hard it can be to get your kids to eat their veggies! Yet, it’s one of the most important things you can do for their health and well-being.

Eating plenty of vegetables means children reap the rewards of oodles of nutrients, such as fiber, vitamins, minerals and antioxidants. Which explains why vegetable consumption can help protect against obesity and chronic diseases later in life. But research shows that a whopping 93 percent of kids don’t meet their recommended goal for vegetable intake of 1 to 3 cups per day.

[See: 11 Healthy Veggie Recipes That Prove Slow Cookers Are for More Than Meat.]

So, how can you get children to eat more veggies? Here are my five best tips:

1. Make vegetables interactive. Kids love to dip, dunk and play with their veggies. So, serve fresh cut up vegetables, such as broccoli, snow peas and carrot sticks with a healthy dip, such as hummus or nut butter.

2. Pair vegetables with kid-friendly foods. Studies show that when vegetables are paired with children’s favorite foods, such as potatoes or rice, kids consume more of them. So, try to include some roasted cauliflower or healthy veggies along with those potatoes, and stir shredded carrots into their rice bowl.

3. Add veggies to their favorite dishes. Take advantage of kids’ all-time favorites, such as pizza, spaghetti, chili and tacos, and pile on the veggies. Top tacos with shredded cabbage and carrots, saute onions and zucchini in pasta sauce, and sprinkle broccoli pieces on pizza.

4. Sneak them in. Don’t feel guilty about sneaking in veggies here and there. Studies show this strategy really works! Blend fresh greens (blueberries will cover up the green color) into smoothies; add shredded zucchini to muffins, pancakes and breads; and puree squash into creamy soups.

5. Expose kids to vegetables. Studies show that it takes multiple exposures to vegetables at meal time to get kids more familiar with them. So, don’t give up. Put a few snow peas at the side of their plate, place a bowl of roasted Brussels sprouts on the dinner table, and pack raw veggies in their lunch box. Even if they don’t eat them the first time, eventually they will become more familiar and more apt to try them.

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Carrots Not Sticks: 5 Tips for Getting Your Kids to Eat Their Veggies originally appeared on usnews.com

Don’t Settle for Student Loans to Pay for Online Education

By WTOP Staff
Online college programs are becoming a more popular choice for prospective students, with one study finding that more than 6 million students enrolled in at least one online course in fall 2015. The popularity of these courses can be attributed in part to their flexibility with working adults' schedules, students' ability to progress more quickly through online programs and, oftentimes, cheaper tuition. [See 10 low-cost online bachelor's programs for out-of-state students.]Online degrees can be beneficial to many college students, but some studies have shown online learners complete their programs at lower rates than students at traditional brick-and-mortar campuses. Individuals with student loans but no degree comprise two-thirds of defaulted borrowers. Though these numbers are not encouraging, just like for traditional programs, there are ways to reduce how much you'll need to borrow for an online program to ensure you won't become one of these statistics. Don't just settle on borrowing student loans to cover the whole cost of your program and living expenses. Instead, start thinking about how to cut costs and cover your balance in different ways, such as the following. -- Grants and scholarships: Even though you are taking an online course, you can still apply and receive grants and scholarships. But your first step should be to complete the Free Application for Federal Student Aid, commonly referred to as the FAFSA, which will allow you to receive a Pell Grant if your expected family contribution is low enough. The EFC criteria and award amounts are adjusted annually, but the 2017-2018 academic year awards range from $606 to $5,920, which could significantly lower the amount you borrow annually. Your next step is to apply for scholarships. You can start by checking online scholarship search engines, such as the Salt Scholarship Search, College Board's BigFuture and Peterson's. But don't forget to take advantage of local organizations and your school's financial aid office. Both may offer scholarships that you can't find with a national scholarship search. [Review these 10 sites to kick off your scholarship search.]For instance, organizations like the Elks Club, Knights of Columbus or the Rotary Club typically offer scholarships annually to local students. Just because you're going to school online doesn't mean you're ineligible. Visit your local library for scholarship listings, and ask around town. You might be surprised how many local organizations offer scholarships. While these scholarships typically aren't large, every little bit counts. Each dollar you receive in a scholarship is a dollar you don't have to borrow and pay interest on. -- Work-study: Another option for online students may be work-study awards. Not all students enrolled in online programs are eligible, but students at some schools -- including, for example, SUNY Empire State College and Liberty University -- are. Work-study awards are not given upfront like scholarships and grants. In most cases, they are an offer to earn up to the awarded amount if you secure an eligible work-study job. While there is a misconception that all work-study jobs must be on campus, students can work for off-campus, nonprofit or public employers as long as the work is in the public's interest. You may be able to work for a for-profit employer if the job is relevant to your course of study. No matter who the outside employer is, it will need to have an established agreement with your college for you to receive work-study funds. Remember, to be eligible for federal financial aid, you must be enrolled and pursuing a degree or certificate. If you're not working toward a credential, Pell Grants and work-study won't be option, but you may still be able to take advantage of private scholarships -- just be sure to read the eligibility criteria carefully. [Explore what to know about financial aid in online programs.]-- Pay as you go: One of the great benefits to enrolling online is the flexible schedule, which can allow you to complete your college coursework around your responsibilities. But prospective students often overlook using their part- or full-time job earnings as an option for paying for college. Almost 80 percent of college students in 2015 worked at least part time while attending classes, according to the National Center for Education Statistics. By budgeting and thinking strategically about your college costs, you can likely reduce your dependence on student loans by paying a portion out of pocket. Many -- but not all -- online programs are less expensive than traditional programs and often have shorter payment periods. Six, eight or 10 weeks are common course durations. Because of the frequency of payments in an online setting, you may be well-placed to pay as you go and possibly avoid borrowing altogether. Attending college online and avoiding student loans may be challenging, but if you are willing to put in the effort, you can limit the amount you need to borrow. More from U.S. News Q&A: Understanding Student Loan Discharge Eligibility Student Loan Refinancing Isn't Right for All Borrowers
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