Posts Tagged ‘healthy diet’
Wednesday, April 21st, 2010
What child doesn’t love to eat a bag of popcorn, licking the excess salt off of each finger? Many of the foods we love contain large amounts of sodium. Foods with lower levels of sodium often taste bland. But are we once again sabotaging our health for taste? (Yes!) And should the government help save the public’s health by mandating decreased levels of salt in the foods American’s consume? (Yes!)
According to a new statement from the Food and Drug Administration, Americans are eating way too much salt. The FDA has called for the government to impose stricter regulations on how much salt food products can contain. Unfortunately, the government has no plans to institute these suggestions. Instead, the FDA must rely on voluntary salt reductions from food manufacturers. To date, this approach has not worked very well.
How much salt are we eating? The average American eats 1.5 teaspoons of salt a day, more than double the recommended amount. In fact, this amount of salt increases the risk for high blood pressure, strokes, and other medical problems. Don’t think that you are safe by simply forgoing the salt shaker! Putting salt on foods only adds insult to injury. Large amounts of salt are hidden in most processed foods and restaurant meals.
Current government guidelines call for a maximum daily sodium intake of 2,300 milligrams. Health problems appear when intake is above this number. These new statements suggest a recommended maximum daily sodium intake of 1,500 mg a day (and less for adults over age 50). It seems we pay no attention to these guidelines as the average consumption of sodium is more than 3,400 mg a day. Apparently, simply knowing that one’s diet is not healthy is not enough to convince the average American to change his habits.
Rather than calling for a drastic reduction in added sodium, researchers are suggesting a gradual change so the country’s taste buds can adapt and the food industry has time to look for tasty, but healthier, alternatives. Their proposed regulations would ease both food producers and consumers into a healthier way of eating by setting maximum sodium levels for different foods in a stepwise rollback set over a period of years. The final goal is to decrease salt consumption by 0.5 teaspoons per day.
Government officials claim that writing new laws to set limits on sodium levels would take much longer than working with food executives on voluntary reductions. Food executives, however, argue that there are no tasty ways to decrease sodium levels. But brand-to-brand differences in the same foods suggest that’s not so.
The Institute of Medicine, in a statement given this Tuesday, reported that the food industry has made very little progress in voluntarily reducing sodium. What a surprise! You mean companies haven’t been willing to spend large amounts of money to produce a product that, while healthier, will not taste quite as good? Shocking. How can a plan based solely on the good nature of food industry executives not succeed?
Salt leads to real health problems. One in three U.S. adults suffers from high blood pressure, a leading cause of heart attacks, strokes, and kidney failure. The American Medical Association predicts that 150,000 lives could be saved each year, simply by cutting the sodium levels in processed and restaurant foods in half.
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Tags: child abuse, child nutrition, Child Obesity, child obesity abuse, fat child, fat children, fat kids, healthy diet, nutrition, obese child, obese children, obese kids, overweight child, overweight children, overweight kids, salt, sodium, unheatlhy diet
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Monday, January 4th, 2010
Welcome Year 2010! Let this be a year for being fit, having fun, spending time with family, and making healthy choices. Here are some tips and daily reminders for starting off the New Year right.
Tip 1: Do not let last year discourage you!
Let last year’s bumps in the road be a stepping stone for this year’s improvements. Focus on how you and your family can improve the food choices you make each day. For example, when you’re dining out, help each other choose healthier options from the menu. Encourage your family members to avoid the bread and butter before the meal is served and avoid heavy dressings and sauces that often contain hundreds of extra “hidden” calories. Remember to help each other out while dining out and also while at home. Everybody needs a support system.
Tip 2: Be smart! Do not let the mish mash of words advertised on food packages trick you.
Phrases such as “whole grain”, “no artificial flavors and colors added”, and “fortified with vitamins” do not necessarily indicate healthy and nutritious food options. Instead of trusting a food’s advertisements, check out its nutrition label. It would be helpful to compare two similar products and their calorie counts, grams of carbohydrate, and sugar content per serving. Remember, nutrition labels never lie!
Number 3: Have the whole family get involved and plan ahead.
Make a New Year’s Resolution to plan ahead. Set aside one half hour each night during the week, possibly right after dinner, to sit with your kids and plan the next day’s meals. First, plan a healthy and balanced meal for breakfast (aim to include at least one serving of fruit). A smoothie made with low-fat yogurt and varied fruit is a simple way to sneak much-needed fruit and dairy into breakfast. Yum!! Each week, one family member can be in charge of picking the smoothie flavors for the week. During this time you should also help each other pack lunch boxes for the following day. Planning ahead will give you and your family time to think clearly through each meal, becoming aware of your options and choices. Rushed choices are generally not the most nutritious. Planning ahead can lead to a much healthier diet!
Number 4: Be smart about food shopping.
First, remember to bring your list and if you usually do not bring one, start one! It is easy to get distracted with all of the advertisements on food packages. Sticking to your shopping list will help you avoid purchasing unnecessary and unhealthy items. Secondly, it is a good idea to have a snack before going food shopping. This will help you focus on the health value of what you are buying and not on what looks good for a snack at the moment. Hungry shoppers always buy more food! Snacking beforehand will also help you avoid “free samples” that add plenty of extra calories. Recently, even non-food stores have added snack sections offering sugary sodas, candy, and salty snacks to distracted and hungry customers. Therefore, it is a good idea to have a snack prior to leaving the house.
Number 5: Educate your children.
Lastly, it is important to talk to your kids and teach them how to make healthy choices. The best way to do this is to keep them involved. Instead of simply banning unhealthy foods from the house, explain to them why it is important to eat a healthy diet. Educate them by explaining that eating healthy at a young age leads to a healthy heart and body and will keep them feeling great for life! Explain the importance of eating a variety of different foods each day. You should also explain the importance of each food group. By researching and learning about healthy choices and diets together, you and your children can start off the New Year on the right food and create a live-able, easy, and fun pattern of eating.
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Tags: diet for kids, diets for kids, healthy diet, New Year's resolutions, nutrition for kids
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Friday, June 19th, 2009
It seems that everybody is talking about the evils of High Fructose Corn Syrup (HFCS). But what is fact and what is simply hearsay? Here we will give all the facts about HFCS.
What, exactly, is HFCS?
High-fructose corn syrup is a common sweetener and preservative. HFCS is made by changing the sugar (glucose) in cornstarch to fructose – another form of sugar. The end product is a combination of fructose and glucose. Because it extends the shelf life of processed foods and is cheaper than sugar, high-fructose corn syrup has become a popular ingredient in many sodas, fruit-flavored drinks and other processed foods.
Is HFCS an artificial sweetener or made from chemicals?
No. A little less than one year ago, on July 08, 2008, the FDA clarified that HFCS can be labeled as a natural product. To be classified as natural, a food product must be made from an all-natural product and contain no artificial or synthetic ingredients or color additives.
How does HFCS compare to table sugar?
HFCS and sugar are virtually interchangeable! They have the same sweetness and composition. Contrary to its name, HFCS does not contain a lot of fructose. The ratio of fructose and glucose in HFCS and table sugar is practically the same. The human body cannot tell the difference between HFCS and sugar. High fructose corn syrup does not provide a sensation of increased or decreased fullness nor is it metabolized differently in the body.
Is HFCS responsible for the obesity epidemic?
Everybody wants to find the root of our country’s obesity epidemic. Many people have blamed HFCS. According the Mayo Clinic, HFCS is NOT to blame!
Statement from the Mayo Clinic:
So far, research has yielded conflicting results about the effects of high-fructose corn syrup. For example, various early studies showed an association between increased consumption of sweetened beverages (many of which contained high-fructose corn syrup) and obesity. But recent research – some of which is supported by the beverage industry – suggests that high-fructose corn syrup isn’t intrinsically less healthy than other sweeteners, nor is it the root cause of obesity.
HFCS itself does not increase the risk of obesity. Obesity is caused by taking in more calories than you burn. Many foods containing HFCS have lots of calories. Therefore, if you eat a lot of these foods, you will gain weight. Sugar is no different. If you eat too much sugar, you will gain weight. HFCS is no more likely to cause weight gain than regular sugar.
Does HFCS have more calories than regular sugar?
No! Both HFCS and sugar have four calories per gram. HFCS should not alarm you more than other sugars.
How else does HFCS affect the foods we eat?
High fructose corn syrup doesn’t simply sweeten food, it enhances and balances its flavors. For example, HFCS in yogurt enhances the fruit and spice flavors and regulates the yogurt’s tartness. HFCS acts similarly in foods such as tomato sauces and other condiments. In beverages, HFCS provides stability and helps keep flavors constant throughout the product’s shelf life.
If you are concerned about the amount of HFCS in your family’s diet, consider these tips:
1) Limit the processed foods you keep in the house.
2) Avoid foods that contain a large amount of added sugar, in any form.
3) Choose real fruit over fruit juice or fruit-flavored drinks. Even 100 percent fruit juices contain a large amount of sugar.
4) Avoid soda and other sweetened beverages!
The bottom line: There is no nutritional difference between HFCS and sugar. They contain the same number of calories and are made up of the same ratio of glucose and fructose. All forms of sugar will cause weight gain if eaten in abundance. Limit all forms of sugar to ensure a healthy diet!
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Tags: artificial sweeteners, child diet, child nutrition, diet, family nutrition, healthy diet, HFCS, high fructose corn syrup, nutrition, sugar, sweeteners
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Thursday, May 21st, 2009
Improving your child’s diet does not have to be an arduous task. Little changes add up to big nutritional gains. Here are 10 quick and easy steps to makeover your child’s diet and prevent weight gain.
1. Don’t allow junk food in the house.
If it isn’t in the house, your kids can’t eat it. Or at least they will have a more difficult time getting their hands on it. Your first line of defense starts at the grocery store. Leave your kids at home when you are grocery shopping, if possible. Make a list before you leave your house and stick to it. Don’t get distracted by the tempting treats in the market. Buy healthy snacks to keep at home and save the junk for when you are out and can’t avoid it.
2. Don’t let your kids drink their calories.
Many children lose weight simply by giving up sugary beverages. Parents greatly underestimate the number of calories and grams of sugar in what their kids are drinking. Did you know that one can of soda contains 10 teaspoons of sugar? You would never knowingly give your child that much sugar to drink! And juice is not much better. I think of juice as sugar water. Children do not need to drink juice for its vitamin C. They get plenty of vitamin C from other sources. Think about it. When was the last time you met somebody with scurvy? Replace these sugary drinks with water, Crystal Light, or flavored seltzers.
3. Bigger is not better.
These days, even kid-sized servings are humongous. Most children in my weight loss practice have gained weight from eating too much healthy food, not from eating all junky foods. Remember, all food (even healthy ones) have calories and if you eat too many calories, you will gain weight. Be sure to serve your children appropriate portions of their meal. At a restaurant, share entrees or ask your waiter to pack part of your child’s portion away before he starts to eat it. We all know how difficult food is to resist when it is sitting in front of you!
4. Everything in moderation.
Tell a child (or an adult) that she can’t eat something and that is all she will want to eat. No food should be off limits. Banning foods leads to uncontrollable cravings. Instead, practice moderation. It is okay to eat ice cream as long as you save it for special occasions and limit it to an appropriate serving size.
5. Don’t promote the ‘clean plate club’.
The best thing you can teach your children is to eat when they are hungry and stop when they are full. Do not push your kids to eat more than they need, even if you think they have not eaten enough. Our understanding of a proper portion size for a child is overinflated. Push your child to eat the amount you think they need and they will eventually get used to eating that much. And then who wins?
6. Go back to nature.
Processed foods, while more convenient, tend to contain more calories than more natural foods. Whenever possible, stick to foods in their purest forms. Fruits, vegetables, meats and grains should make up the bulk of your child’s diet. Save the fast foods and processed foods for occasional treats.
7. Promote fat-free or low-fat dairy products.
Kids need the calcium in dairy to help their bones grow normally. But regular dairy products are very unhealthy because they contain so much saturated fat. Try to avoid full-fat dairy products. Instead, give your kids low-fat or fat-free cheese, yogurt and milk.
8. Nuts are a healthy snack.
Nuts are a great snack for children over the age of three who do not have any allergies. Nuts contain lots of protein, fiber and good fats that will keep your child full for hours. Children enjoy many different types of nuts, like pistachios, peanuts and almonds. Peanut butter is also healthy! Just be sure to stick to an appropriate portion size and make sure somebody is watching your younger child eat nuts as they can be a choking hazard if eaten too quickly.
9. If it’s fried, don’t eat it.
Teach your kids that fried foods are unhealthy and try to stay away from them whenever possible. In a restaurant, ask them to grill or bake your food instead of frying it. A great way to prevent cravings for fried food is to serve a healthier version at home. When my kids want fried chicken and french fries, I serve them chicken that has been breaded and then baked in the oven with potatoes that have been baked to a crisp. They love it and it satisfies their cravings for fried.
10. Incorporate movement into your child’s daily activities
While vigorous exercise is important, any increase in your child’s movement is helpful. Encourage family walks and bike rides. Grab a ball and play some basketball. When going to a store, pick the worst spot so you have to walk further to get to your destination. Ban elevators; take the stairs instead.
Incorporating these ten easy steps into your routine will greatly improve your child’s diet and your child’s health. Sometimes the smallest changes lead to the greatest gains.
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Tags: child diet, child healthy diet, Child Obesity, child weight gain, diet, healthy diet, nutrition, obese, obese baby, obese child, obese toddler, obesity, overweight child, overweight toddler, parenting, weight gain
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