Search Results

Newsflash! Thanksgiving is one of top calorie consuming holidays of the year. Not surprised? This holiday is meant to be a time of reflection. It’s a time to give thanks for the family we have, the life that we made for ourselves, and a time to stop to enjoy our family and friends. Sounds good so far? Well, yes, we always have good intentions, but when food is involved, and there is social pressure to consume, that’s when it gets difficult. Many times, we eat not only to satisfy hunger, but we are driven by other influences. For example: • Grandma makes a mean sweet potato casserole, how can I offend her by not eating it? • Uncle Steve makes a delicious turkey with gravy; I couldn’t only have one slice? • Mom always makes the most amazing butternut squash soup, but it tastes even better with a dollop of sour cream on top! And, I didn’t even get to dessert! There are simple ways to manage your calories during the holiday, with very little effort. Lara Field, registered dietitian and pediatric nutrition specialist, gives us her top tips for enjoying the holiday, while managing your weight at the same time. 1) Think about the big FIVE: Fruits, vegetables, meats/proteins, grains/starches, and dairy. Meals should include ONE serving from each of these groups. Just one. So, when we are talking about dinner rolls, stuffing, mashed potatoes, sweet potatoes, and corn (all starches, I may add), it is important to have a few bites of each rather than a half-cup portion of each. 2) Fill up your plate with vegetables. Sautéed Brussels sprouts, steamed broccoli, roasted asparagus; these are just a few examples of delicious options alongside the bird. Other family not big vegetable fans? Make it yourself; offer to bring a vegetable dish or a salad to be served with dinner. Vegetables are nature’s perfect food; low in calories, high in fiber. Vegetables fill you up and aid in your digestion. 3) Taste everything, but eat a small amount. Enjoy the amazing flavors of Thanksgiving, but don’t overdo it. See following chart, which shows how calories add up quickly. Check out this excellent tool to track how quickly calories add up! 4) Don’t starve yourself prior to your Thanksgiving meal. Research shows the longer between eating occasions, the more inclined you are to overeat at the next meal. Thus, eat a good breakfast to start your day right, even if you know you are having a big meal in the evening. Fasting not only causes your brain to function on an unfavorable energy source, but also skews your judgment on hunger/fullness cues. 5) Take time to exercise. Go for a family walk after dinner, seek out a 5K race in your area, strike up a ping-pong match with a relative. Consider these tips this Thanksgiving, in addition to other holidays. Be thankful for your current health, and think about making SMALL changes that may make a BIG impact during this holiday season. Sample Thanksgiving Dinner: One glass of wine One cracker with cheese Six ounces of white and dark turkey Half a cup of stuffing Half a cup of cranberry sauce Half a cup of mashed potatoes Half a cup of gravy Half a cup of sautéed green beans Half a cup of candied sweet potatoes A dinner roll A pat of butter Half a cup of fresh fruit One slice of pumpkin pie Grand Total = 1795 calories You will need to walk 17.95 miles, 28.95 kilometers, or 35,900 steps, assuming you cover one mile in 2,000 steps. Reference: www.my-calorie-counter.com

Fall is here, the leaves are changing, and the smell of apples is in the air. Local produce is beaming with color from delicious red apples, to bright orange pumpkins, to dark purple eggplants. Many local communities have fall festivals and fairs that families can enjoy while the warm weather remains. Perhaps you could pick out a pumpkin, just in time for Halloween. When faced with these outdoor festivals, many struggle with healthy eating choices. A weekend outing can turn into a nutrition nightmare. What do you to choose when the options are the following??? MENU Hot Dog, Corn Dog, Bratwurst, Hamburger, Cheeseburger, Pizza, Pretzels, Nachos, Popcorn, Cotton Candy, Roasted Corn on the Cob, French Fries, Funnel Cakes, Taffy Apples, Chips, Donuts, and Chili. My five tips when confronted with making healthy eating decisions at outdoor festivals: 1) Don't stress; enjoy the day and try to put your nutrition know-how aside. 2) Choose items that are not fried (for example: Corn Dog, Nachos, French Fries, Chips, Donuts should all be avoided) 3) Avoid the "extras", choose one item, such as a hamburger or pizza, and avoid the chips, cookies, cotton candy to go on the side. These items are just extra calories, without any nutritional benefit, and really just a waste of money. 4) Look for some potential nutritional benefit. Let's take corn for example. Corn, technically a vegetable, albeit a starchy one, has about 4 grams of dietary fiber per ear (7-9 inches), only 125 calories, 2 grams of fat, and about 5 grams of protein! Further, corn is a good source of vitamin C, thiamine, folate, magnesium and phosphorus. 5) Watch what you drink! Choose water, avoid temptation for soda or juice. Kids don't need the extra sugar in soda, ever. Juice, though it has some potential for vitamin content, simply tacks on the calories to our typically overfilled fuel tank. Thoughts to take home: Enjoy the changing season, and go out and pick a pumpkin with your kids! There are some fantastic apple orchards and local produce festivals around just waiting for your arrival. However, come prepared. Check out the menu options ahead of time, or travel after you have eaten a meal so you aren't tempted to make a nutrition nightmare of your own! Happy Autumn!

As most of us know, the rise of obesity in the United States can be characterized as both rapid and extensive. It is often referred to as the “obesity epidemic.” Epidemic, refers to a disease, which spreads both rapidly and extensively. Obesity has done just that. The CDC (Center for Disease Control and Prevention), has released statistics claiming that obesity in adults has increased by 60% within the past twenty years, while obesity in children has tripled in the past thirty years. In addition, only tobacco-related deaths outnumber obesity-related deaths. These statistics are staggering. Clearly something must be done. However, combating this disease has not been easy. As obesity rates continue to climb, experts are scrambling to identify the source or sources contributing to the disease. One source, in particular, has been the subject of good deal of controversy surrounding the obesity epidemic, none other than high fructose corn syrup. What is high-fructose corn syrup? High fructose corn syrup, or HFCS, is an added sugar* that is found in a wide variety of American foods. It describes the corn syrups that have undergone a process that alters the starch molecules. This enzymatic processing converts some of the glucose in the cornstarch into fructose. The alteration creates the sweet taste that characterizes HFCS. The process was invented in the 1960s, although it was not until the late 1970s that HFCS became so widely used in American foodstuffs. Which foods contain high-fructose corn syrup? HFCS is added to a wide variety of foods, particularly processed foods. It would be fairly difficult to cut out all foods that contain HFCS, but there is one product in particular that is often singled out in the HFCS-obesity debate. That product is soda. There are as much as 13 teaspoons of sugar in a single 12-ounce can of soda, and this sugar is HFCS. What’s more, American’s soda intake has more than doubled since 1970. The average person consumes over 50 gallons of soda in a year! That translates to a staggering amount of HFCS. In 2001, the figure was nearly 63 pounds per year! Whichever way the cookie crumbles, too much of a good thing is never good. Is high-fructose corn syrup to blame? No. The question of whether or not HFCS is to blame for the obesity epidemic is a complex one. The division between both sides is unmistakable. Those who support the use and consumption HFCS feel that much like carbohydrates, HFCS is being vilified as the root cause of obesity. They argue that HFCS has the same composition as other “fructose-glucose sweeteners such as sucrose, honey and fruit juice concentrates and dietary sources such as fruits and juices." It is true, for example, that the calories in table sugar and the calories in HFCS are of equal value. Champions of HFCS point to the increased consumption of fats, flour and cereal as the cause of obesity. Yes. Those who see a correlation between HFCS and obesity believe that the introduction of HFCS mirrors, almost directly, the increase in obesity in the United States. “There is a HUGE increase of HFCS, over 1000% from 1970 to 1999. Fructose is absorbed differently in the body, which in turn "may contribute to increased energy intake and weight gain.” However, HFCS may be more indirectly to blame for the epidemic. Some experts argue that HFCS made sweet and calorie-dense food more inexpensive. Americans, because of this, became accustomed and subsequently addicted to this sugary diet--this addiction evident in the obesity epidemic. The shortened skinny: Eat food that contains HFCS in moderation, and drink soda sparingly. *Previous publication indicated HFCS as an "artificial sweetener", which was written in error. As of 9/21/11, this publication has been updated and clarified.

One of many excuses people use for their lack of fruit consumption is the short shelf-life. To gain the optimal nutrient content, it is important to consume fruit while it is fresh. Thus, to manage the rapid spoilage time, one needs to consume fruit quickly after bringing it home from the store or farmer’s market. Many are curious whether there are any other options to choosing fresh fruit, and still gain vitamins and fiber. Dried fruit is an easy and delicious snack that can remain fresh, but how does it compare to the real thing? Benefits: The great things about dried fruit are that it has a long shelf-life and is portable. Plus, dried fruits are mostly free of fats, cholesterol, and sodium. Foods with little or no fats, cholesterol, and sodium can help maintain heart health and have been shown to assist weight loss in overweight or obese individuals. There is a wide variety of dried fruit on the market, including: apples, apricots, mango, banana, raisins, cherries, and pineapples. With all these choices, it is easy to find the dried alternative to one of the fruits that you love. Better still, these fruits will, for the most part, retain the nutritional value of fresh fruit. Peeled Snacks (www.peeledsnacks.com) is an excellent example of a company offering a delicious variety of dried fruits. There product line features fantastic dried fruits--so much more than just raisins, but rather products such as Banan-a-peel, Much-ado-about-mango, Pine-4-pineapple, and other interesting varieties. Dried fruits pack a nutritional punch. For example, dried apricots and peaches are rich in potassium, vitamin A, and iron. They are high in fiber, which helps with constipation, provides satiety, regulates blood sugar, and is shown to lower LDL and total cholesterol. This sweet treat can be a healthy substitute to candy or other sugary snacks. Disadvantages: When eating dried fruit, portion control is important. For examples, one cup of fresh grapes is about 104 calories. A cup of raisins (dried grapes) is about 450 calories. So, a serving size of dried fruit is about half a cup of dried fruit for every cup of fresh fruit. Another reason to limit consumption of dried fruit is that often manufacturers will add sugar (not table sugar, but sucrose) and remove water to make the fruit less tart or sour and more concentrated (think: fresh vs. dried cranberries). Preservatives such as sulfur dioxide may also be added. Sulfur dioxide, and other similar preservatives, are used as antioxidants. These antioxidants are intended to keep the fruit light in color, and prevent flavor alteration. The important thing to remember is: whether it is a pineapple or prune, a cranberry or a cherry--dried fruit, like most foods, should to be eaten in moderation! Check out the delicious options Peeled Snacks has available at www.peeledsnacks.com . References: http://www.livestrong.com/article/90562-dried-fruit-nutrition/ http://www.mypyramid.gov/pyramid/fruits_counts.html http://en.wikipedia.org/wiki/Dried_fruit#Nutritional_Quality_and_Nutrient_Composition

In 1992, the USDA introduced the food pyramid. The purpose of the food pyramid was to provide Americans with nutritional guidelines separating the “food groups” into hierarchal sections. These sections are smaller or larger based on the percentage a person should consume daily of each “group.” In effect, the pyramid represented an order of nutritional value. The food pyramid is complex and often difficult to apply to individual meals. The nutritional guidelines it offers may not be off the mark, but the information that it provides has not been of use to a large demographic of Americans. The obesity epidemic affects more and more Americans each year. An estimated two-thirds of adults and one-third of children in the United States are overweight or obese. If information is important, then the material being provided to individuals struggling with obesity needed to be adjusted. For example, grains previously were the largest section. This could translate into over-consumption of refined carbohydrates which could further exacerbate the obesity epidemic. After nearly twenty years, the USDA agrees. They have replaced the iconic pyramid with a more simplistic and familiar image--the plate. The USDA has ditched the Food Pyramid in favor of the MyPlate image. This change is meant to give Americans information about a healthy diet in a way that’s easier to swallow. The MyPlate, as it has been named, is an illustration of a plate that is divided into four sections. These sections include: fruits, vegetables, grains and proteins. As understood from the image above, the new model recommends that half the plate be filled with fruits and vegetables, necessary to provide us with vitamins and fiber. The other side of the plate is subdivided into grains and proteins, equally important providers of complex carbohydrates and amino acids. In addition, there is a circular section, presumably to imitate a glass, representing one’s dairy consumption. Ultimately, the MyPlate should help Americans make easy choices about food. As former First Lady Michelle Obama explains, “... have time to take a look at our kids' plates. As long as they're half full of fruits and vegetables, and paired with lean proteins, whole grains and low-fat dairy, we're golden. That's how easy it is." MyPlate is the go-to source for accessible information about nutrition. In addition to the MyPlate image, the USDA will provide additional information about diet and exercise, including: information about weight-loss, helpful nutrition tips, and other how-to resources. So, leave the Food Pyramid in the past and model your meal on the MyPlate .

When your baby approaches the 4 month mark, many parents are lured into the idea that it is time to start solids! This leaves many with a feeling of uneasiness and parents simply are stumped with what food to introduce and when. In this post, I break it down to a few easy principles. 1. Your baby will eat for the rest of his/her life. If you aren’t ready to tackle solids, wait! There is no need to rush into anything. In the first 12 months, your baby will experiment with a lot of things, one being food; breast milk/formula should remain the most important nutrient source throughout the first year. 2. Make sure to assess developmental readiness for starting solids. Can your baby sit up unassisted? Did your baby lose the “extrusion reflex” (Does your baby still stick out his tongue when you put something in his mouth and try to push it out?) Can your baby hold himself up on his elbows while laying on his belly? If you said yes to all of these questions, then your baby is developmentally ready to start solids. If not, it is important to wait to introduce foods to prevent choking or gagging. Prior to this, your baby just will not know what to do with the foods you introduce, and many times parents confuse this with their baby not preferring a type of food. 3. Start simple and take your time! Introduce one new food every 3-5 days. Monitor your baby for any unpleasant side effects such as skin rash/swelling, diarrhea, or vomiting, among others. Consult your pediatrician if any of these occur. Additionally, if you feel your baby is having trouble breathing after food ingestion, call 911 immediately. 4. Make your own baby foods!! Don’t limit yourself to what is available in the jar. Making baby foods is simple and takes little thought. Have some peas in the back of your freezer?? Microwave, puree, and serve! Avocados, cauliflower, broccoli, mango, just a few examples of easy foods to try; however it is important to ensure the texture is smooth and easy to tolerate 5. Research now shows there is no need to wait to introduce certain foods*, which was once recommended. Foods such as whole milk yogurt or cheese, eggs, nuts, and fish can all be introduced prior to one year, and make great options for your baby. Continue the important practice to ensure the texture is safe for your baby, for instance peanut butter can be mixed into foods, but can be a choking hazard if spread as a thick layer on bread. Also, always avoid honey or corn syrup for there is a risk of food-borne illness in infants under 1 year of age. *IMPORTANT NOTE: If you have an allergic family history, it IS suggested to wait on major allergens, thus dairy products can be introduced after 12 months, eggs after 24 months and peanuts/tree nuts, fish, and shellfish after 36 months. Have fun feeding your baby, but remember good eating habits start in infancy. Introduce a wide range of flavors and foods. Take the time to enjoy the process!

Store shelves are packed with treats, pumpkin-themed items are in abundance, and everyone knows Halloween is around the corner. From corn syrup-packed candy corn, to chocolate-filled skulls, bats and eyeballs, this is the time of year when kids are most tempted by holiday treats. Halloween need not be the demise of dietitians or healthy dieters. However, planning ahead for this time of year is essential. Here are some tips for a healthier Halloween: 1) Plan ahead Talk to your kids about Halloween. Help them understand that this is not a time where junk food needs to be part of the daily diet. Discuss the downfalls of consuming a large amount of sugar-containing foods including cavities, blood sugar crashes, and upset tummies! Most candy is loaded with sugar. Too much sugar has been proven to increase cavity formation in teeth, especially without proper dental hygiene. Further, candy is made of simple carbohydrates, which are broken down quickly in the body. This gives our bodies a rise and fall of blood glucose, causing “sugar crashes,” making us feel tired and fatigued quickly after consumption. Foods with complex carbohydrates are digested slower, which provides us with more steady blood glucose levels, leading us to feel satisfied longer. 2) Set a good example – Promote healthy treats Instead of purchasing another bag of fun-size chocolate bars, this year try these alternatives: Snyder’s Halloween Mini Pretzels Brother’s All Natural Disney Fruit Crisps Welch’s Fruit Snacks Mini boxes of raisins Individual bags of popcorn Tube yogurts (Stoneyfield Farms Squeezers or Horizon Organic Tuberz) Or think of some non-food items available at your dollar store including crayons, mini cars, sticker books, Frisbees or even Whoopie cushions! 3) Enjoy Trick or Treating, but avoid indulging until you get home Advise your kids to divide the candy when they return home from trick or treating. Allow them to pick out about 30 or so pieces of candy. This holiday should be filled with treats, but don’t let it get out of hand. As a parent, it is our job to set limits. What to do with the rest of the candy? Donate it to your kids’ school for special occasions, use it to make a gingerbread house or project for the holiday season, or simply just throw it away. Resist the temptation to take it to the office. For the same reasons the candy shouldn’t be around your kids, bringing it to work will just increase the waistlines of our colleagues. 4) Consume in moderation, suggest a 1-piece-per-day rule Dispense the chosen 30 or so treats into a bowl, and let your kids pick 1-2 pieces per day. Candy calories add up, so during this holiday season, it is important to balance the treats with healthy foods as well. Remember, adding just 50 calories per day can pack on 5 pounds per year! Kids need to incorporate good calories along with vitamins and minerals to maintain growth and development. If they are filled up with empty calories from candy, they will not benefit. 5) Guide your kids to make smart decisions When your kids are dividing their stash, guide them to make smart choices. Looking at the nutrition facts, some candy may be more satisfying than others, thus our kids MAY not be tempted to want more. For example, in just one fun-size pack of peanut M&M’s, there are 90 calories, but also 5 g fat and 2 g protein. The protein and fat content will help satisfy the sweet tooth. Better yet, because the fat and protein take longer to digest than simple sugars, such as those contained in candy corn, they may be less likely to yearn for more. Take the stress out of the holiday by following these easy tips. Happy Halloween!

Bones and Sponges, what do they have in common? I am teaching lessons on nutrition and healthy eating to the campers at JCYS Grand Slam Tennis Camp in Highland Park this summer. Last week, my lesson was about calcium and healthy bones. We did a relay race and the kids ran to fill up a bucket with water using their sponges. Bones are made up of a spongy interior which requires calcium to maintain strength and prevent deterioration of the bone structure. Without calcium, adults, and even children, can develop osteopenia or osteoporosis which can cause permanent disability. See more about osteoporosis here. My lesson was a simple one. Bones, like sponges, are made up of a tiny matrix of holes or pores. Sponges, especially Sponge Bob, like water. Without water, they become weak and break easily. Bones need calcium to maintain their strength and structure. As children grow, bone formation exceeds bone breakdown. In early and middle adulthood, both processes are equal. In aging adults, bone breakdown exceeds formation, resulting in bone loss and increased risk of osteoporosis. Thus, as we age, our needs increase. How do I get Calcium? • Milk, skim (8 oz) = 302 mg • Cheddar cheese (1.5 oz) = 306 mg • Yogurt, plain, low-fat (8 oz) = 415 mg • Yogurt, fruited, low-fat (8 oz) = 245-384 mg • Frozen yogurt, vanilla, soft serve (4 oz) = 100 mg • Kale, cooked (1 cup) = 94 mg • Broccoli, raw (½ cup) = 21 mg How much do I need? Age    Mg/day Birth-6 months 210 6-12 months 270 1-3 years 500 4-8 years 800 9-18 years 1300 19-50 years 1000 51-70+ years 1200 Pregnancy & Lactation, <18 years 1300 Pregnancy & Lactation, 19-50 years 1000 Next time you reach for a snack, think of your sponges, and make it a calcium rich choice to help strengthen your bones!

Photo: isayx3 from Flickr Recently, the Institute of Medicine (IOM) established new guidelines for Vitamin D. Also known as the "sunshine" vitamin, vitamin D is essential to maintain bone health. The vitamin functions to maintain normal levels of calcium and phosphorus in our body in order to keep our bones strong. Consuming too little vitamin D puts our children at risk for rickets, which causes bone deformity. In adulthood, too little vitamin D causes osteomalacia, which can contribute to muscle weakness and fragile bones. Where do we get Vitamin D? In addition to sunlight, which is difficult to acquire in the winter months depending on your climate, vitamin D is abundant in fortified dairy products, fish, and ready-to-eat cereals. See below to understand how much Vitamin D is in common foods we consume: Salmon, sockeye, cooked (3 oz) = 794 International Units (IU) Salmon, smoked (3 oz) = 583 IU Tuna, light, canned in oil (3 oz) = 229 IU Tuna, light, canned in water (3 oz) = 154 IU Milk, skim, vitamin A & D added (8 oz) = 115 IU Egg, whole (1 large) = 27 IU How much does my child need? Toddler age children and even into school age, have small appetites. Attempting to pack in sufficient vitamin D from food sources is tough, especially for those who don't consume fish. Taking a supplement is suggested. However, taking more than 400 IUs in supplement form is not necessary, nor suggested. See this excerpted table from the IOM to determine how much vitamin D is appropriate, depending on your age. Infants 0-12 months should get at least 400 IUs daily; most standard infant formulas provide about 400 IUs per 32 oz. If they are taking less or exclusively breastfed, vitamin D should be supplemented in doses of 400 IU daily. Bottom line, to ensure you and your child receive sufficient vitamin D, make sure to take a general multivitamin with at least 400 IUs of vitamin D daily. Remember to try to include fortified dairy products, fish, and when you can, get plenty of sunshine in your daily routine!

Grilling season is here, the weather is warm, this is the perfect time to indulge in fish for a light, healthy dinner. Cedar plank salmon is one of our favorite summer meals.  See  here for instructions on how easy plank cooking can be. Omega-3 Craze The nutrition world is buzzing about the potential health benefits of omega-3 fatty acids. Numerous products are showing up on grocery shelves fortified with these fatty acids and many health professionals are recommending supplements. What exactly are omega-3s and what are their health benefits? Omega-3s are polyunsaturated fatty acids essential to our diet since our body cannot make them. They have been the focus of intense scientific research in recent years due to their role in our health. Consuming a diet rich in omega-3 fatty acids supports general cognitive processes and improves cardiovascular health. Deficiency in omega-3 fatty acids is associated with increased risk of dementia, depression, bipolar disorder, and schizophrenia. Health Benefits Omega-3 fatty acids may be an excellent choice for preventing certain inflammatory diseases because of their ability to reduce inflammation. By acting as anti-inflammatory agents, omega-3s may be able to decrease disease activity in cardiovascular disease, rheumatoid arthritis, Alzheimer’s disease, lung fibrosis, and inflammatory bowel disease (IBD). Preliminary studies of diets in school-aged children indicate that increasing the amount of omega-3 fatty acids greatly improves scholastic performance. One particular study, the Durham Research Trial1, gave omega-3 supplements to children with dyspraxia (learning difficulty), ADHD, and dyslexia. Results from this trial showed the children had dramatic beneficial changes in areas such as reading, spelling, hyperactivity, attentiveness, and impulsivity. Sources of omega-3 fatty acids Three nutritionally important forms of omega-3 fatty acids include alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). We can get these from a variety of foods such as fish, nuts, flaxseed, and oils. Research shows that if we consume foods that are mostly ALA, our bodies will actually convert the ALA into DHA and EPA. But some researchers feel that it’s more beneficial to just consume DHA and EPA directly, so that it’s already in a useable form and our bodies do not have to convert it into anything else. This recommendation is based on the thought that DHA and EPA have a stronger influence on our health than ALA alone. The best sources of DHA and EPA are oily fish and shellfish. Although there is no current recommended daily amount, the American Heart Association recommends consuming two servings of cold water fish per week. Foods that contain the omega-3 ALA include flaxseed, soybeans, canola oil, and walnuts. Eating ALA foods will give you some of the benefit of the omega-3s, but for maximum health effects of omega-3s, aim for consuming the more beneficial omega-3s, DHA and EPA, directly through fish. Should I take a supplement? If your diet allows, eating foods high in omega-3s will give you the benefit of the fatty acids, plus other important nutrients from the food itself. If you are considering a supplement such as fish oil, always check to make sure it contains both DHA and EPA and is filtered of contaminants. Before starting any supplement, you should always talk to your doctor first, in case it might interfere with other medications you are taking. Total grams Omega-3 per 3.5oz 2 Source Good Source  (0.2g) Haddock, Red snapper, Swordfish, Cod Better Source  (0.3-0.6g) Halibut, Mussels, Trout (rainbow) Best Source  (1.5-2.2g) Tuna (albacore), Herring, Sardines, Salmon, Mackerel (king) 3.5oz serving is equivalent to about the size of a deck of cards References 1. http://www.durhamtrial.org/ 2. Exler J, Wehrauch JL. Provisional table on the content of omega-3 fatty acids and other fat components in selected foods. U.S.D.A., Human Nutrition Information Service, HNS/PT-103, 1988.

Protein is essential to a child’s diet for many reasons. For one, protein builds and repairs tissues such as skin and muscles. Protein also makes antibodies that fight disease and enzymes that aid digestion. With picky eating habits, or restrictive allergen-free diets, making sure your child is getting the right amount of protein can be a difficult task. How much protein should your child be consuming daily? Protein recommendations for children are as follows: Age Protein Requirements (Adequate Intakes) 0-6 Months 9 grams/day 7-12 Months 11 grams/day 1-3 Years 13 grams/day 4-8 Years 19 grams/day 9-13 Years 34 grams/day   Great sources of protein There are a variety of food sources that contain protein. The most common sources are animal products such as meat, milk, cheese, yogurt, and eggs. Although animal products contain a large amount of protein, these are not the only source. For those picky eaters who may not like to eat meat, many other foods, such as nuts and legumes are good sources of protein as well. Food Source Grams of Protein 4 ounces of grilled chicken 34 2 ounces of lean steak 27 ½ cup cottage cheese 14 1 cup cooked kidney beans 13 2 Tbsp peanut butter 8 8 ounces milk 7 4 ounces tofu 7 1 egg 6 4 ounces cooked pasta 6 2 slices whole wheat bread 5   Protein Alternatives Edamame: Also known as soybeans, edamame can be a lot of fun for kids when eaten from the pod. As great finger food, edamame pods can be squeezed and the beans pop out into hungry mouths. They are not only a good source of protein (10 grams per cup), but make an entertaining snack for little eaters. Quinoa: Quinoa is considered a grain and has a slightly nutty flavor. Similar to rice, it cooks to a fluffy texture. To add more protein to a meal, it can take the place of pasta or rice. For every 1 cup, quinoa provides about 8 grams of protein versus white rice which provides 4 grams per cup. Hummus: Made from chick peas, hummus provides 5 grams of protein per ¼ cup. Get creative! Dip assorted veggies such as bell peppers, carrots, or broccoli in hummus. Nuts: Most nuts are bite size which is why they make a great snack for children (over age 2). Per ½ cup, peanuts provide about 18 grams of protein, while almonds provide 16 grams. Nuts can be made into nut butters, which is great on fruit or in sandwiches. Tips for eating 1. Tender is better For children it is better to focus on tender, easy-to-chew meats. Cut meat into bite-size pieces to make it easy to pick up and more enjoyable. If your child refuses to eat meat alone, try to incorporate it into favorite foods. Make meat part of fun foods like meatloaf, spaghetti sauces, stews, casseroles, burritos, and the ultimate favorite, pizza! Other high protein foods can be included in place of meat like legumes, eggs, and cheese. 2. Trying new foods Remember, it may take an average of 8-10 exposures to a new food before a child will accept it! Focus on more than just the taste of the food; talk about the shape, color, and aroma. 3. Fun, Fun, Fun! Foods will become more appealing to children if they can have fun with them. Have your child help in preparing what is going to be eaten. Try to incorporate “fun” foods like finger foods and foods that can be dipped. Try these protein-packed recipes! Meaty Mac and Cheese Prep TIME: 10 minutes TOTAL TIME: 35 minutes SERVES: 4 8 oz elbow pasta 4 cups broccoli florets, cut into bite-size pieces 1 lb cubed ham (or boneless ham steaks, cut into 1/2-inch cubes) 2 Tbsp plus 1 cup skim milk or alternative 2 Tbsp flour 1 Tbsp butter 1 1/2 cups reduced-fat cheddar cheese, shredded Dash of salt 1. Bring a large pot of lightly salted water to a boil. Add the pasta, and boil until the noodles have 5 minutes left to cook, according to package directions. Add the broccoli and ham; continue cooking until the pasta is al dente (firm, not soft) and the broccoli is bright green and crisp-tender. Drain. 2. While the pasta cooks, make the sauce: Combine 2 Tbsp milk with the flour in a small bowl, and stir until smooth. Melt the butter over medium heat in a saucepan; stir in the flour mixture and whisk in the remaining 1 cup milk, stirring constantly. Continue stirring until the sauce is the consistency of heavy cream, 2 to 3 minutes. Remove from heat, and stir in the cheese until the sauce is smooth again. 3. Toss the pasta mixture with the sauce, and serve. (To reheat, add a little milk to loosen the sauce.) How kids can help: Transfer the macaroni and cheese to a baking dish coated with cooking spray. Combine 2 Tbsp melted butter with 1/3 cup each bread crumbs and grated parmesan cheese. How kids can help:  Let kids sprinkle the mixture on the pasta. Bake at 450°F until the topping is golden, 3 to 5 minutes. Deviled Eggs PREP: 10 minutes YIELD: 6 servings 6 large hard-boiled eggs, peeled 1/4 cup light mayonnaise 1/4 tsp salt Dash black pepper 1/4 tsp dry mustard Paprika 1. Cut eggs in half lengthwise, and remove yolks to a small bowl. Reserve the whites. Add mayonnaise, salt, pepper, and mustard to yolks; mash with a fork to combine. 2. Spoon yolk mixture into egg whites; sprinkle with paprika before serving. How kids can help: Scoop out the yolks and mash with the mayo; spoon yolks into whites Crab Cakes Prep time: 10 minutes Chilling time: 30 minutes Cook time: 15 minutes Yield: 4 servings 3/4 lb fresh or frozen, thawed crab (or sea legs), chopped 2 cups fresh bread crumbs made from 4 slices whole-wheat bread* 1/4 cup fresh parsley, chopped 2 scallions, chopped 2 Tbsp lemon juice 3 eggs Dash ground red pepper About 2 Tbsp olive oil 1. Combine the crab with all ingredients except the olive oil. Shape into 10 two-inch cakes. Cover and refrigerate for 30 minutes. 2. Heat olive oil in a large skillet over medium-high heat until very hot but not smoking (bread crumbs should sizzle when dropped in oil). Add crab cakes a few at a time, being careful not to crowd the skillet. Cook until browned and crisp on both sides, about 1 to 2 minutes for each side. How kids can help: Mix all ingredients and form the crab cakes. *Freshly-made bread crumbs are recommended for the best texture

When you think of "good health", it is not just about what you eat, but also how much physical activity you and your children get every day! Recent research from Harvard's Brigham and Women Hospital indicated that women require a minimum of one hour moderate physical activity each day to prevent weight gain. Here are some answers to frequently asked questions from Ron Krit, Fitness Trainer and Consultant with Sprout Fitness. Why weight train when pregnant? Hitting the weights when you’re expecting has four major benefits: 1) Strengthen abdominals and pelvic floor to help with labor and delivery 2) Healthier birth weights of baby 3) Build muscles to help prevent injury and prepare for carrying car seat, stroller… 4) Recover faster, return to post baby weight faster Are there exercises I shouldn’t do when I’m pregnant? Before you exercise, you should talk to your doctor and make sure you’re cleared to exercise. If you worked out before you were pregnant, you are generally okay to take our classes. As far as specific exercises not to do, after the first trimester you should avoid exercising on your back. If you have abdominal separation, twisting exercises should be avoided. We test all moms for abdominal separation. Do I have to watch my heart rate? Heart rate research has changed over the past several years. American College of Obstetricians and Gynecologists (ACOG) recommends pregnant women pay attention to their level of exertion. While moderate exercise is okay, vigorous exercise should be avoided. Our classes stress keeping your level of exertion at a moderate pace and taking a break whenever you need. How are Sprout classes different than prenatal Yoga? Although we stretch during and after each class, our workouts are very different than Yoga. We mix in cardio, to help with endurance for labor, with weight and core exercises, that help with the pushing, recovery, and strength for mommy activities. We recommend working with us twice a week and taking Yoga once a week. What do classes cost? Visit www.sproutfitness.com for payment and class time information. After having a baby, when is it safe to workout? Before you can enter a Sprout class, you need to get approval from your doctor. For most women, 6-8 weeks after birth, they can begin working out. If you delivered c-section, recovery is longer, usually 8-12 weeks. The time really depends on how fast/slow you heal. What are the benefits to Sprout Postnatal classes? We gradually rebuild your pelvic floor muscles with specific exercises. Once your pelvic floor muscles are strong, we progress clients to difficult workouts that focus on burning fat and building strength. Do you have “baby and me” classes? Yes, we have a mommy and me boot camp on Friday’s. Email kimgerbosi@yahoo.com for more information. For more information about Sprout Fitness, check out www.sproutfitness.com