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The word "gluten-free" is gaining in popularity. Long gone are the days where consumers had to order gluten-free foods online, and the aisles of the supermarket only stocked gluten-containing options.  These days, gluten-free products are booming, and there is a heightened awareness of gluten-free foods. In 2011, reports indicated the retail gluten-free food market grew to an estimated $6.1 billion, and this number is only increasing. So, what's the deal with this gluten-free craze? Learn more from FEED and determine if this diet is the right choice for you and your family. photo credit • What does gluten-free mean?  Gluten is a general term for the protein found in wheat, rye, and barley. Recently, there has been a lot of hype about whether gluten is "toxic" to our bodies. As Dr. Stefano Guandalini, local pediatric gastroenterologist at the University of Chicago Celiac Disease Center, and world renowned researcher in celiac disease stated , “For the previous 250,000 years, man had evolved without having this very strange protein in his gut." He said, This resulted in "a different protein which the human intestine cannot fully digest. Many people did not adapt to these great environmental changes, so some adverse effects related to gluten ingestion developed around that time.” Though many did not adapt to these changes, avoiding gluten is not for everyone, and actually can be putting your body at great risk for nutrient deficiencies, and even cause weight gain. Yep, you read it correctly, consuming a gluten-free diet, without proper direction, causes some people to gain weight . • Who should be on a gluten-free diet? Currently, the only reason to be on the gluten-free diet is following a diagnosis of celiac disease ​ (an autoimmune disease triggered by the ingestion of wheat in genetically susceptible individuals). However, researchers specializing in celiac disease have found that some may have a condition called non-celiac gluten sensitivity (NCGS) . According to a report in the British Medical Journal , NCGS may affect 6-10% of the general population. People with NCGS test negative for wheat allergy, have negative celiac blood tests, and normal small intestinal biopsy. Symptoms can vary, but are similar to those with celiac disease, irritable bowel syndrome, and wheat allergy, which may include (not limited to) bloating, diarrhea, constipation, or abdominal pain. It is crucial for consumers to understand that it can put you and/or your family at a nutritional risk by simply starting the gluten-free diet without medical supervision. Starting a gluten-free diet, prior to any medical evaluation, may mask clinical findings, considering the gluten-containing foods are no longer ingested. • Is the gluten-free diet healthier?  Wheat, specifically whole wheat, is one of our main sources of fiber, B vitamins, iron, and even protein. For the general consumer, removing this from your diet can provide a deficiency of all these important nutrients, which can actually lead to growth failure in children.  Some of these nutrients are not easily replaced by other grains. Many gluten-free foods are made with tapioca flour, potato starch, white rice, and refined corn, all of which are termed refined carbohydrates, and consuming these in excess naturally leads to weight gain.  Important gluten-free grains include quinoa, brown rice, buckwheat, millet, and amaranth, to name a few.  However, these too can be stripped down to remove the essential parts of the whole grain, or worse, included in a product with a load of added fats to make the product more palatable. Further, many gluten-free products are not enriched with vitamins and minerals similar to gluten-containing products.  Speaking to a registered dietitian, one who specializes in celiac disease , is an important step to ensure a gluten-free diet is well-balanced, nutritional deficiencies are avoided, and perhaps, most importantly, weight gain does not become an issue. • What's the harm in trying out the gluten-free diet? There may not be any harm. However, with the nutrition risk, and the fact that it can be a very difficult diet to follow correctly, it is not recommended to the general population. Despite the hype from various celebrities touting their successes with the gluten-free diet, it is not something that everyone should just try out. Many consumers, when they make a specific diet change, inherently "feel better." However, this may be due to the change in lifestyle which brings a heightened sense of awareness of one's body. Removing a boatload of processed foods, that Americans typically over-consume such as bread, pasta, cookies, and crackers, will make the majority feel better. However, replacing these foods with equally as nutritionally poor choices, will not improve anyone's nutrition long-term. Check out more information about celiac disease and the latest on non-celiac gluten sensitivity at The University of Chicago Celiac Center . To make an appointment to discuss the gluten-free diet for you or your family, contact FEED at www.feednutrition.com .

Reasons why you shouldn't leave the grocery store without them! “Faster than a speeding bullet, more powerful than a locomotive…LOOK!”  On your grocery store shelves… SUPER FOODS! Eggs – One large egg contains 113 mg of Choline, an essential nutrient for brain health. This super food is also high in Vitamin A, Vitamin D, potassium and protein . But not so fast, don’t discard the yolk! The yolk is the powerhouse of the egg and holds the majority of vitamins, minerals, and even protein. Worried about high cholesterol? Eat only 3 yolks per week, and you will still comply with a heart-healthy diet. Photo credit: Egg Nutrition Center Flax seed – As you have learned about chia seeds previously , flax seeds are also abundant in Omega-3 fatty acids. Two tablespoons of these tiny seeds contain only 75 calories and 3 grams of protein. Flax seeds are abundant in calcium (important for strong bones and teeth), magnesium (helps maintain muscle and nerve function), and manganese (required for the metabolism of carbohydrates, and proteins). This super food also is high in lignans, which are phytoestrogens that protect against cancer. Try rolling a banana in ground flax seed, adding ground or whole flax to pancake batter, or add it to your meatloaf recipe for increased nutrition. Garlic – Allicin, the organic compound that gives garlic its unique scent, but also is the ultimate antioxidant. Allicin acts as an antibiotic and is believed to be equivalent to 15 standard units of penicillin. Not just delicious, but research has investigated the benefits of garlic on cardiovascular disease risk . Studies have found garlic significantly reduces blood pressure; however, additional clinical trials are necessary. Afraid of garlic breath? Fear not! Research in 2010 found drinking a glass of whole milk may help reduce odor when consuming garlic-containing foods. Green tea – Green tea has protective properties against an array of diseases, such as, Alzheimer's and other forms of dementia . A study published in the European Journal of Clinical Nutrition in 2006 found green tea to be an even healthier beverage of choice than water. Like water, green tea will rehydrate the body, but also offer provides anti-oxidative and anti-inflammatory protection. This “super drink” can be served either hot or cold as an after-school beverage. Caution must be taken with kids, however, green tea can contain more caffeine than black tea (24-40mg vs 14-61 mg/8oz). In both adults and kids, too much caffeine can cause nervousness, lack of concentration, difficulty sleeping, and other unpleasant side effects, and in young kids, it doesn't take a lot of caffeine to produce these effects. Lentils – Just 1/4 of a cup of these tasty legumes contains a rich source of fiber, protein, iron, and B vitamins. Eating legumes once per week may prevent heart disease and regulate blood sugar. Lentils can be easily incorporated into meals. Add lentils to chopped vegetables and brown rice for an easy dish; toss lentils with your favorite greens and chopped vegetables for a protein-filled salad. Check your produce section and look for pre-cooked lentils like these , which make preparation a breeze! Nutritional yeast – Nutritional yeast is one of the newer super foods on the block; however it is one which should not be ignored. Nutritional yeast is actually deactivated yeast (strain of Saccharomyces cerevisiae)  and can be found at most natural food stores. Nutritional yeast has a cheesy, nutty, and somewhat creamy texture and is used frequently as a cheese substitute. It is rich in B-vitamins, protein, folic acid, iron, magnesium, phosphorus, and an excellent source of Vitamin B12. Adding this dairy-free and gluten-free super food on top of any meal is a great way for children to obtain the many nutritional benefits, while adding flavor. Try nutritional yeast on top of popcorn or even stir it into mashed potatoes for a nutrient-packed treat. Oats – One of FEED's favorite foods to recommend is oats! Oats are high in fiber, particularly soluble fiber, which make them both a digestive aid, and a cholesterol-lowering component. In addition to other vitamins and minerals, one cup of cooked oats provides about 68% of the daily requirements of manganese. According to a recent study published in the Journal of Nutrition , oats contain unique antioxidants called avenanthramides . These antioxidants help to protect against free radical damage, in other words, may prevent cancer. Rather than preparing oats with water, choose skim milk or alternative dairy beverage, to provide a serving of calcium, with your whole grain oats. Serve oats with a variety of toppings such as nuts, dried or fresh fruit, and make oatmeal more fun for the whole family! Want more tips on how to serve these or other SUPER FOODS? Contact FEED at www.feednutrition.com .

An important part of a healthy body is not just what you put into it, but also how you move it! Exercise, incorporated with good nutrition, is the key to weight management, not just for adults, but for kids, too! FEED interviewed Matthew Kornblatt, personal trainer and founder of RightFIt Chicago, to learn more about the benefits of a personal trainer and how RightFit Chicago can help you and your family. What is RightFit Chicago?  RightFit Chicago is a free service that helps match people with personal trainers throughout the Chicagoland area. Since compatibility is essential,  www.rightfitchicago.com  is like a match.com for personal training. With a network of almost 140 personal trainers, there is a trainer for everyone. Trainees can use a  Quick Search  that allows users to filter through the listing based on location, price, specialty, and gender. To find their "RightFit," users will take the RightFit Chicago  Trainee Survey . Upon completion of the survey, trainees are provided a list of trainers based on their unique preferences. Trainees can browse through and connect with any RightFit Chicago personal trainer.  Additionally, users can  contact Matthew for personal consultation about who to hire. What is your advice for a client interested in getting into shape, but doesn't know where to start? Find a personal trainier! More than anyone, those who don't know where to start should seek out the guidance of a professional. People who hire personal trainers tend to stick to their fitness routine for longer, and are less likely to sustain injuries, than those who exercise independently.  "Getting in shape" takes more than just going to the gym. It is a lifestyle change, and is something that can be achieved with a personal trainer. What is the benefit of a trainer? Can't I just go to the gym? There are countless benefits of working out with a personal trainer; however the most important benefit is prevention of injuries. Proper guidance from a trainer can help muscles develop in a challenging yet safe way. A trainer will address your awareness of activating muscles used in each exercise. Further, trainers know the right combination of exercises and stress proper form. Finally, another benefit of personal training is motivation. Having someone provide reinforcement for your efforts is the key to success in achieving a healthy body, regardless of where, when, or why you exercise. Do you have any tips for moms getting back in shape after having a baby? For those mom's who are trying to get their bodies back to the pre-pregnancy shape, the first thing to do is focus on their diet. Meeting with a registered dietitian in conjunction with a personal trainer, is the key to success. Without proper nutrition, it is difficult for anyone to get in great shape. Women who are looking to lose the post-baby weight quickly, should consult with a  personal trainer  who specializes in post-natal training. Can RightFit Chicago help kids, too? Most definitely! In these technology-filled days that we live in, many kids would rather spend their afternoons playing video games than playing a game of pick-up basketball. This is an unfortunate epidemic that has been sweeping the nation for some time, but it can be shifted. Working out with to a personal trainer as a child is invaluable time spent. The importance of exercise taught early in life will help shape future habits and could protect from weight management concerns in the future. For additional questions, contact Matthew at www.rightfitchicago.com or Lara at www.feednutrition.com .

Just starting a new workout routine? Are you curious about what foods to choose for muscle recovery? Check out these tips from FEED! Adequate recovery nutrition is important for all types of athletes. From kids that are just starting out in physical activities to adults engaging in regular competitive events, all athletes need to incorporate good nutrition to prevent injury and fuel a healthy body. So how do I do that, you ask? Easy! Incorporating these quick tips will ensure replenishment of muscle glycogen (stored carbohydrates used for energy during exercise), and assist in achieving new tissue growth (building muscle). • Make it quick – Consuming a small meal or snack within the first 30-60 minutes post-exercise will assist in replenishing muscle stores most effectively. This is the time when your body is most sensitive. Check out the following examples of post-exercise snacks*. • Hydrate! – Consuming at least 8-16 oz of fluids before, during, and after a workout is the key athletic performance. Dehydration can impact aerobic exercise performance, but more importantly, dehydration can increase the risk of potentially life threatening heat injury, such as heat stroke, particularly in the summer months. Quick tip: to properly replace fluids, athletes should drink about 16-24 oz fluid for every pound of body weight lost during exercise. • Focus on protein AND carbohydrates – Though it is thought that consuming protein equals muscle development, research shows that protein is not the only nutrient required. Actually, the combination of both protein and carbohydrates is essential in muscle development. *Suggestions for post-exercise recovery snacks: • Fat-free Greek yogurt, ½ cup fruit, ¼ cup low-fat granola • 8 oz low-fat chocolate milk • 1 slice whole-grain bread (>3g fiber/slice), 1 TBSP natural peanut butter, 1 banana • Smoothie prepared with 8 oz almond alternative milk beverage (unsweetened), ½ cup Greek yogurt, 2 TBSP PB2 (powdered peanut butter), 1 TBSP honey, 1 frozen banana • ½ cup old-fashioned oatmeal, prepared with fat-free cow’s milk or almond alternative milk beverage, 2 TBSP dried or ½ cup fresh blueberries, 1 TBSP chia seeds • 1 TBSP hummus, 10-15 whole grain pretzels, ½ cup sliced bell peppers • 2 oz sliced turkey breast, 1 slice whole-grain bread, ¼ sliced avocado It is never too late to get involved in an exercise program as part of a healthy lifestyle. Parental modeling is the key to children learning good habits with diet and exercise. So, what are you waiting for? Go for it! Questions about your child's calorie needs during competitive athletic events? Contact FEED at www.feednutrition.com or 847-651-4729.

A hot topic in recent years, due to the childhood obesity epidemic, flavored milk (chocolate, vanilla, strawberry). Is the additional sugar less of a concern than the lack of calcium intake? Read on to udderstand this controversy. Photo Credit Flavored milk is loaded with cavity-causing sugar, and additional empty calories our kids don't need; whereby, masking the taste of plain milk, causing kids to yearn for more. What could be good about this sticky situation? Actually, there is some good. PROS: Many times, kids don't like the taste of white milk, thus they fit into the category of "milk skippers." However, when it is flavored, milk becomes more appealing, thus, intake may increase.  As compared to juice and soda, which are complete nutritional skeletons, lacking any benefit aside from perhaps a little vitamin C; flavored milk is full of protein, calcium, vitamin D, riboflavin, phosphorus, and potassium, among other nutrients. Calcium requirements reach the peak during the teenage years (~1300 mg for both boys and girls); without milk, or non-dairy alternative such as almond beverage, calcium intake suffers, thus, so do kid's bones. CONS: Sugar, sugar, sugar! On average, one 8 oz single-serve box of flavored milk contains about 22 grams of sugar, with approximately 14 of those grams coming from natural (lactose) sugar. That is an additional 2 tsp sugar per 8 oz serving. Doesn't sound like much actually, but compounded with other sugars from soda, candy, or even added sugars in foods, such as yogurt or cereal, it all adds up. Considering the obesity rates in our country, any added sugar we can eliminate from our kid's diets will only improve the health of our youth. Flavored milk tips from FEED: - If your child is a milk skipper, offer flavored milk to increase calcium intake; most school-aged children need about 3-4 servings of calcium-rich foods/day. Learn more about calcium requirements for your kids. - Try to "dilute" the sugar in the pre-packaged flavored milk by mixing it with plain milk, decreasing the total sugar content OR instead of purchasing flavored milk, add your own flavored syrup, in order to control the amount of added sugar. - For children that are milk drinkers, offer flavored milk as a treat. Rather than cookies or ice cream, offer chocolate milk or hot chocolate as a calcium-filled sweet. BOTTOM LINE: A balanced diet includes a variety of foods, including low-fat dairy. It is important to look at the big picture when deciding whether to choose flavored milk. Does your child eat a lot of additional sweets and snacks or is this infrequent?  Remember to keep your children mooving in the right direction, when making milk choices.

The calendar says spring has sprung, though it may not feel like it outside! Spring: the perfect time to get rid of the old junk hanging around and make room for new improvements. Spring cleaning doesn't just have to be done around the house! Take this opportunity to focus efforts on reducing those not-so-good-for-you foods that have been hanging around the pantry as well. Check out these quick and easy ways to clean up your family's diet. Top five ways you can clean up your diet this spring: 1) Re-portion the plate Large plates have been deemed the reason for overconsumption, in that, larger plates mean larger portions. This portion distortion can be nipped in the bud, however, by using a simple trick. Decrease the size of your plate, and you will consume fewer calories per meal. Research has shown that the larger the container, the more you will eat, even if you would be satisfied with less. Try swapping your usual large dinner plates, and use salad plates at family meals as an alternative. Always try to make meals fit the Choosemyplate guidelines and choose 50% vegetables and fruits, 25% lean protein, 25% whole grains. 2) Spice it up! Cumin, cinnamon, ginger, garlic - just a few spices that can change a dish from drab to fab! Check out the spice aisle at your next trip to the grocery store, and grab a spice you don't typically use. Check out one of the many free online recipe databases for a new recipe using your spice! Not just used for flavoring, many spices have excellent benefits as well. For example, animal studies have found that cumin may help lower blood glucose levels, in addition to antibacterial properties in the gut. 3) Super-size your Superfoods In Superfoods Part 1 and Part 2 , certain foods were highlighted for their excellent properties including disease prevention, reducing inflammation, and even decreasing hunger. Let these foods be prominent items in your pantry, refrigerator, and table top. Rather than keeping snacks such as crackers or cookies on the counter for display and easy reach, consider displaying a fruit tower instead. Load up a beautiful display of fruits and vegetables to remind your family to consume these foods regularly. 4) Change up your Vegetables Sick of the same old carrots and broccoli? Revamp your vegetable choices and include alternative items such as kale, Brussels sprouts, jicama, rapini, or beets. Vary the colors on your plate to ensure the best nutrient intake. Kids not into vegetables, you say? Start small, offer a few pieces at a time, and mix it into the previously accepted foods for better tolerance. Most importantly, don't give up! 5) Reduce the Rubbish Halloween, Christmas, Easter, birthday parties: what do they all have in common? Candy! Unfortunately, it is pretty common after the holiday ends, the treats remain. Rarely are extra treats donated or tossed, but rather, are stored in the pantry "for a special occasion." As mentioned this past Halloween , institute a one-piece-per-day rule for a week, and then toss/donate the remainder. The best way to decrease consumption of bad-for-you foods: outta sight, outta mind! Only keep foods that you want your family to consume on a regular basis. Save treats for special occasions outside of the house. Keep a variety of whole grains, low-fat dairy, fresh fruits and vegetables, and lean proteins to ensure healthy habits in the home. Want additional tips on how to do a spring diet clean-up in your own home? Contact FEED today to schedule a Pantry Makeover or Grocery Store Tour!

MYTH: The gluten-free diet is free of whole wheat, thus is free of whole grains. FACT: Gluten-free dieters can receive the benefits of whole grains including vitamins, minerals, protein, and fiber. Many gluten-free grains (quinoa, brown rice, amaranth, buckwheat) are nutrient powerhouses and provide excellent sources of vitamins and minerals. How do you find whole grains? 1) Look for the word "WHOLE" on the ingredient label. Don't be misled with foods that claim to be "multi-grain" or "high fiber," considering those don't necessarily mean whole grain. Look for the word "WHOLE," such as WHOLE GRAIN BROWN RICE or WHOLE GRAIN CORN. 2) Look for foods marked with the 100% Whole Grain Council Stamp (shown here). 3) Choose foods that are a "good" or "excellent" source of fiber. The amount of fiber in a whole grain food varies depending on the type of grain, amount of bran, density of the product, and moisture content. Labeling regulations allow a food to be called a "good" source of fiber if the food contains between 2.5-4.9 grams fiber per serving. An "excellent" source contains more than 4.9 grams per serving. Read more about Whole Grains and the Gluten-Free Diet in this article from the University of Chicago Celiac Disease Center and visit www.cureceliacdisease.org . Do you have questions about the gluten-free diet? Interested in individualized counseling to make sure you and your family receive adequate daily nutrition? Contact FEED at www.feednutrition.com or 847-651-4729. Related Links: Top 25 Gluten-Free Products - May 8, 2013 Gluten-free Grocery Shopping - May 3, 2013 The Gluten-free Diet: Is it for You? - February 12, 2013

Looking for some fresh ideas for your BBQ this holiday weekend? How about spicing up your grill with seasonal produce? Rather than serving the same old side dishes, such as potatoes or corn, try some of these healthy alternatives to complement your Fourth of July Feast! Radicchio - Sometimes known as Italian chicory, this red-leafed, cabbage-looking veggie is typically found in salads mixes. However, when grilled, the somewhat bitter taste sweetens to make a fantastic side dish. Drizzle with olive oil, sprinkle with salt and pepper, and grill for 4-5 minutes. Sweet Potatoes - Packed with beta carotene (vitamin A), fiber, and complex carbohydrates, sweet potatoes make a great side dish. Slice in circles, place them right on the hot grill, drizzle with a citrus vinaigrette, and enjoy! Bell Peppers - Despite the name, bell peppers are far from spicy. With vitamin C content about three times higher than the average orange, these veggies taste even sweeter when grilled. Slice the peppers and place halves on the grill and keep in the fridge for a delicious topping for sandwiches, salads, and more! Eggplant - This "meaty" vegetable tastes delicious in many ways, in addition to red sauce and parmesan cheese. Throw eggplant slices on the grill and make a super side packed with fiber. Want more? Try grilling peaches or pineapple for a sweet ending to your meal! Vitamin-rich, fiber-filled, these veggies pack a nutritional punch that keep us feeling full and satisfied. Have a safe and happy 4th of July!

Check out some of our favorite recipes that provide a nutrient-packed punch and a refreshing cool down on the hottest of days! Nothing better than cooling down on a hot summer day with a frozen treat! However, icy desserts can pack on calories, and most have little nutritional benefit. Rather than pull out the packaged popsicles or ice cream from your freezer, whip up these quick and delicious recipes from FEED! Power Popsicles  What you need: 1 cup fresh fruit , chopped. Look for seasonal produce such as raspberries, blueberries, peaches, or cherries. 8-16 oz low-fat kefir* Quantity may vary depending on size of your popsicle mold. Popsicle molds or a check out this fantastic  Quick Pop Maker from Zoku *What is kefir? Cultured probiotic beverage similar to a drinkable yogurt smoothie packed with calcium, vitamin D, and many other nutrients. Try this one:  Lifeway Organic Green Kefir What to do: Add small amount of kefir to popsicle mold, add 1 TBSP fresh fruit, and repeat! Place popsicles in freezer to set. Enjoy! Be creative! Make your own Original Bomb Pop  using chopped strawberries, vanilla kefir, and chopped blueberries OR make a ladybug-inspired popsicle using raspberry or pomegranate kefir and 1 TBSP chocolate chips! Strawberry Bites What you need: 1 pint strawberries , sliced lengthwise, retaining stems for a "holder" 8 oz 0% fat, plain Greek yogurt 1/2 cup low-fat cream cheese 1 TBSP honey 1 tsp vanilla extract What to do: Combine Greek yogurt, cream cheese, honey, and vanilla extract. Mix well until smooth. Drop a small dollop of mixture in opening of strawberry. Place on a wax paper-lined container or plate that will fit in your freezer. Store in freezer until yogurt mixture has set.  Enjoy right from the freezer or let sit on counter top for 10-15 minutes until yogurt has thawed. Banana-butter Buddies What you need: 3 bananas 1/2 cup peanut butter (creamy) or alternative nut butter such as Sunbutter (sunflower seed butter) What to do: Slice bananas in uniform circles, in approximately 1/4 inch slices. Spread nut butter on top of circles and top with another slice of banana.  Place on wax paper-lined container or plate that fits in your freezer. Store in freezer until ready to consume! May be enjoyed right out of the freezer. Want more delicious ideas from FEED? Check out our Pinterest page for quick and easy recipes for you and your family!

Have you ever wondered about the difference between ice cream, gelato, or frozen yogurt? What is the most nutritious treat to choose on hot summer day? In honor of National Ice Cream Month, consider these healthy tips from FEED! Ice Cream Typically, ice cream has a custard base formed from milk, cream, sugar, and egg yolks. However, as the desire for "healthy" alternatives has increased in popularity, ice cream manufacturers have become savvier with the ingredients included in their products. Looking to reduce weight? Many think choosing fat-free ice cream as an alternative will save calories. WRONG! Fat-free ice cream may be deficient in fat, but actually can contain about the same calories as the traditional variety. Rather than going for a reduced-fat version, try decreasing portion size instead. Ask for an additional cone and split a large scoop between two kids. Or ask for a kid-sized scoop for your own portion control. Concerned about eating too much sugar? Many consumers try ice cream treats containing alternative sweeteners instead of the real thing. STOP! Sugar-free ice cream actually contains about the same calories as regular ice cream, AND fat-free varieties, but have added artificial ingredients and gums to make it "taste just like the real thing." What's worse? Fat-free/sugar-free ice creams typically contain a multitude of added ingredients including sorbitol, maltitol, propylene glycol, carrageenan, acesulfame potassium, and others; some of which can cause "a laxative effect from excess consumption" in sensitive individuals. YIKES! Research has suggested the dietary exposure to carrageenan may contribute to the increasing worldwide prevalence of glucose intolerance and insulin resistance , which may affect the prevalence of diabetes in the United States. Gelato Similar to ice cream, gelato contains a mixture of milk, sugar, cream, and eggs. However, gelato uses less butterfat. Unlike ice cream, gelato is unique in how it is processed. DID YOU KNOW? The word "gelato" is the Italian word for "frozen," however gelato is served not completely frozen. Gelato is made in a machine that processes the ingredients in a partially frozen state and stirring the mixture to prevent large ice crystals from forming (as in ice cream), producing a silky smooth, and somewhat healthier texture. Frozen Yogurt Unlike ice cream, frozen yogurt is made without saturated-fat containing cream or eggs, and typically contains beneficial properties such as live, active cultures, also known as good bacteria ( check out more about probiotics ). Additionally, frozen yogurt contains a higher quantity of protein and calcium per serving. Recently, some manufacturers are producing Greek-style frozen yogurt which can contain as much as 6 g protein per 1/2 cup. That's about the same amount of protein as in one egg! A word of caution! Self-serve frozen-yogurt chains are popping up everywhere lately! A fun treat to dispense on your own, all with the valuable properties that yogurt contains. Similar to ice cream, calories can vary depending on flavors, and calorie data is based on one-half cup (4 oz) serving. Typical self-serve chains provide customers with a bucket-sized cup that would make a 4 oz portion look like a toddler-sized serving. What's worse? Adding the large variety of tempting toppings, such as chocolate chips, marshmallows, or sugar-coated cereal, will pile on the calories. Forget the calorie savings from just choosing frozen yogurt, you may as well have chosen ice cream! Check out our icy treat comparison chart, and make the right choice for you and your family! Bottom Line: Celebrate National Ice Cream month with the sweet taste of ice cream or (topping-free) frozen yogurt. Enjoy treats in moderation, and consider splitting between family members for all to enjoy! Did you catch our latest recipes for healthy frozen treats? See more here !

What's in your snack drawer? Toddler snacks frequently contain added sugars, preservatives, and refined carbohydrates, all of which provide little nutrition for growing bodies. Research shows sweet snacks such as cookies, cereal bars, and cakes continue to supply the largest share of snacking calories, a number that has more than doubled from 1977-2006. Rather than nutrient-poor choices, check out the latest smart snacks from FEED*. Breakstone's Cottage Cheese Singles - Convenient single-serve containers of low-fat cottage cheese, an easy way to incorporate dairy into your toddler's diet. Just one provides 90 calories, 10 grams of protein (which is about 1/2 of your toddler's daily needs!), and about 100 milligrams of calcium. Carr's Whole Wheat Crackers - Rather than typical crackers made with refined flour, these are made with 100% whole wheat flour, with similar sweetness to graham crackers. Try these with low-fat cheese or natural cheese spread, such as Laughing Cow. Chia Seeds - Omega-3 power-houses, chia seeds do not need to be ground. Add 1/4 cup chia seeds to 1 cup almond milk and mix with 2 TBSP cocoa powder, 1 TBSP honey, 2 TBSP brown sugar. Let mixture rest for a few minutes, and stir again. Cover and refrigerate for 2 hours. Enjoy! Chobani Yogurt Bites (Raspberry with Dark Chocolate Chips) - 100 calories, 1.5 grams of fat, 13 grams of sugar, 8 grams of protein, a sweet chocolaty treat and a great dessert alternative. Del Monte Hass Avocado Singles - 90 calories, 4 grams of fiber, and an excellent source of heart healthy fat; Use as a dip for veggies, spread on a sandwich, convenient way to incorporate healthy fat into your little one. Earthbound Farm Organic Apple Slices - Many pre-sliced fruit servings contain at least 1-2 whole apples, but for toddler-sized bellies, toddler-sized portions are important. Check out these little 90 calorie packs of apples for a quick on-the-go fruit snack. Eggland's Best Hard-Cooked & Peeled Eggs - Never an excuse for too little time to make a nutrient-packed breakfast. These eggs are already cooked AND peeled! Choose these for quick protein-filled breakfast, lunch, or anytime snack. FAGE Total 0% Plain Greek Yogurt - Great on its own, a sour cream substitute, or topped with fruit. Choose this to make a quick and easy dip for fresh veggies. Mix together 1 cup Greek yogurt with 1 TBSP fresh dill, 1 tsp salt, and 2 TBSP chopped cucumber. Enjoy! GoGo SqueeZ Fast Fruit - Want a serving of fruit with just 80 calories? Try these new products from GoGo Squeeze that provide 2 grams of fiber, 1 gram of protein, without any added sugar. HAPPYBABY Happy Munchies Veggie Puffs - Made with whole grain corn, broccoli, and kale, these have about 60% less sodium than other toddler snacks. KIND Healthy Grains - Top low-fat yogurt with this granola rather than others that contain hydrogenated oils and other not-so-good-for-you ingredients. Each serving (1/3 cup) contains 17 grams of whole grains. Kozy Shack Original Rice Pudding - Low in fat, rich in protein, made with all-natural ingredients, and just 140 calories in this calcium-filled treat! This pudding provides a more nutritious choice than other concentrated sugar-rich snacks such as gummy fruit snacks or Jell-O. LARA Bar - Made with all-natural ingredients including nuts and dried fruit. Rather than loads of ingredients you cannot pronounce, try this bar as a protein-packed snack choice. Laughing Cow LIGHT Spreadable Cheese - Try this as a cream cheese alternative. Spread on whole-grain crackers, or top celery and dot with raisins as a peanut butter alternative for ants on a log. Each provides only 35 calories, 2 grams of protein; a great choice for the whole family to enjoy. Laughing Cow Mini Babybel LIGHT Cheese - Each piece provides 50 calories, 3 grams of fat, 6 grams of protein, and about 200 mg of calcium. Tasty low-fat cheese for an on-the-go bone-building snack! Lifeway Kefir Probiotic Cultured Milk Smoothie - Each cup provides 300 mg of calcium (about 60% of a toddler's daily requirements), 11 grams of protein, and just 2 grams of fat. Rather than using artificial colors and food dyes, as in other flavored yogurts, this one is naturally colored from fruit and vegetable juice. Lundberg Farms Organic Cinnamon Toast Rice Cakes - Does your toddler like sweet treats for a snack? Try this super crunchy, cinnamon-sweet rice cake. Just 80 calories per cake, each contains 1 gram of fiber, a great alternative to graham crackers. Newman's Own High Protein Whole Grain Pretzels - Unlike typical refined-flour pretzels, choose this whole-grain, protein-fortified variety! A FEED favorite! With 4 grams of fiber and 5 grams of protein, these pretzels provide a nutrient-packed punch! Newman's Own Organic Raisins - Unlike other raisin brands, these don't contain any added sugar. Great snack-size serving for toddlers, too! Sabra Classic Hummus Singles - What's better than a single serving of protein-packed, iron-rich, fiber-filled hummus? Take on the road for an afternoon snack, or toss in a lunch bag for a delicious dip. Seapoint Farms Shelled Edamam e - Soybeans provide an excellent source of fiber and protein. These convenient single-serve snack packs are a great on-the-go toddler snack choice. Edamame is low-fat, a good source of protein, and a naturally gluten-free food. Sensible Foods Dried Fruit - Freeze dried, no added preservatives; fantastic alternative to chips for a crunchy snack, without the added fat and calories. Silk Chocolate Soy Milk (Non-Refrigerated) - As an alternative dairy product, soy milk makes a fantastic milk replacement that provides a comparable source of calcium, vitamin D, protein, and fat. Choose this non-GMO variety for a delicious afternoon treat. Want more? Silk comes shelf-stable, thus you can leave it in your pantry without refrigeration; ready to pack in a lunch box or grab for travel. Stonyfield YoKids Low-Fat Organic Yogurt - As compared to other kid-friendly yogurts, this one is lower in sugar, and contains more natural ingredients such as fruit and vegetable juices. Thomas' Light Multigrain English Muffins - Try these whole grain muffins as a bread alternative, with just 100 calories, 8 grams of fiber, 5 grams of protein, and about 200 mg of calcium! Another FEED favorite ! Check out this recipe for Apple Cheese Melts ! Look for these fantastic products at stores near you. Replace your usual toddler snacks with some of these nutrient-dense choices! For more product suggestions, contact FEED at www.feednutrition.com . Related Links: Children are hungrier for snacks - March 2, 2010 Top 25 Food Products of 2012: Pantry “Must Haves” – December 6, 2012 Is your child a "Picky Eater" - October 2, 2012 *Disclosure statement: FEED KIDS, LLC has no financial interest in any of the above products with the exception of those hyperlinked. The noted products were chosen due to their superior nutritional profile and are recommended by Lara Field, MS, RD, CSP, LDN.

Earlier this month, new research challenged the well-accepted relationship between saturated fat and heart disease, calling into question if a correlation between the two truly exists. While many dieters fear fat, believing any food with fat content will lead to weight gain is a major diet myth. Eating any foods with too many calories is what matters. Whether the calories come from carbohydrates, fat, or protein, too many calories consumed leads to weight gain. Fat is important! It is important for energy, protecting vital organs, and insulating the body. In addition, fat helps us to feel full thus actually can prevent  weight gain caused by overeating. Not All Fat is Created Equal While this research is still new, it is important to remember not all fats are the same. All fats carry the same 9 calories/gram, however, different fats affect the body in multiple ways and have varying benefits. Saturated Fat For saturated fats, think animal products, including butter, cheese, meat, or foods made with palm oils. Historically, research demonstrated saturated fat intake increases both LDL and HDL cholesterol. However, this new research has refuted the popular theory that saturated fat leads to heart disease. Evidence from the study suggests people who ate higher levels of saturated fat did not have a higher risk for cardiac disease than those who ate less saturated fat. Further, those who consumed more unsaturated fat did not lower their risk. Trans Fat Trans fats generally come in the form of processed foods, such as prepared pastries, tortillas, waffles, non-dairy creamer, and peanut butter. These fats are considered the most dangerous to health, as they are highly processed and include no benefits to the body. To avoid trans fats, be on the look out for nutrition labels listing hydrogenated oils, partially hydrogenated oils, or lard in the ingredients. Unsaturated Fat Unsaturated fat, often referred to as a “good fat”, can be found in many plant products, including olive oil, canola oil, avocados, walnuts, and almonds. Research has found replacing saturated fat with polyunsaturated fat can reduce cardiovascular risk. However, new research questions this theory, and thereby suggests heart disease risk isn’t affected by a higher intake of unsaturated fats, but rather reduction in trans fats. Results stated a 16 percent increase in risk  of heart disease, suggesting guidelines to avoid trans fats and processed foods, and recommending a diet rich in whole foods, such as the Mediterranean diet. How Does One Find “GOOD FATS”? Typically foods that are liquid at room temperature are better choices when it comes to good fats, although there are some exceptions. Consider olive and canola oil vs. margarine or vegetable shortening – olive and canola oils are rich in polyunsaturated fats and antioxidants, providing many nutritional benefits to the body, while still adding flavor and satiety to a meal. While margarine or vegetable shortening does contain unsaturated fat, it also has trans and saturated fats, which can lead to raised cholesterol and other cardiovascular-related issues. However, coconut oil is an exception to the “liquid at room temperature” rule when it comes to heart healthy fats. Despite being high in saturated fats, the coconut oil fats are processed differently than solid fats like margarine or vegetable shortening.  Additionally, research from the American Journal of Clinical Nutrition stated coconut oil might facilitate weight loss when substituting coconut oil while cooking, in place of traditional oils. Bottom Line: Like any high caloric foods, portion is key. Enjoy healthy fats, but be sure to watch the amount included in each dish. In addition, be sure to enjoy a variety of heart-healthy foods to help fight heart disease, including fresh fruits, vegetables, and whole grains, all of which are high in fiber. For more information, see Lara’s “Fat Facts” segment with Fox News here from March 18, 2014.