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Juice - How much juice should my children have? To answer this question, we rely on The American Academy of Pediatrics, which has issued recommendations to guide parents and care-givers of infants and children. Too much juice in an infant or child’s diet can lead to bad dental health, contribute to obesity and take up too much space in the child’s tummy.
Start juice only when a child can sip from a cup (approximately 6 months of age), and limit the daily amount to no more than 4-6 ounces from age 1 to age 6 years. Allowing a child to carry and sip from a bottle or a cup of juice all day is a key factor in tooth decay. Never put a child to bed with a bottle or sippy cup of juice. The carbohydrate in the juice feeds bacteria in the mouth which cause tooth decay while the child sleeps. For ages 7-18 years of age, juice intake should be limited to 8-12 ounces. There is no nutritional advantage to drinking juice rather than eating a piece of fresh fruit. On the contrary, whole fruit provides needed fiber and other nutrients not found in juice. Juice - What should I look for on the label when I buy juice?
The Food and Drug Administration (FDA) mandates that for a product to be labeled as "juice” it must contain 100% fruit juice. Check the beverage label for descriptive words such as "drink", "beverage," or "cocktail." If you find those descriptors, you will know the product contains between 10% and 99% juice and added sweeteners, and flavors. Fruit drinks are NOT a nutritional equivalent to fruit juice. Sometimes the front label panel will showcase added fortifiers, such as vitamin C or calcium. These ingredients must be listed on the label, according to FDA regulations. A functional food is an ordinary food that is spiked with an additional amount of a nutrient that has specific health properties. Some people think of these foods as a combination of foods and pharmaceuticals. In essence, the additions are actually present in whole foods, but not in amounts sufficient to cause the desired health effect. Examples of functional foods are: Yogurt with added probiotics (friendly bacteria already present in our bodies) with the possible benefit of improving gastrointestinal health, margarine laced with plant sterol and stanol esters with the possible effect of lowering LDL and total blood cholesterol levels. The Food and Drug Administration has relaxed standards for health claims on labels. Even if the benefit does not have significant scientific agreement, the nutrition claim can be made if there is some weight to the scientific evidence as long as there is a statement on the label to disclaim total cause and effect. The best bet for all-around good nutrition is to make sure your diet is rich in vegetables, fruits, legumes and whole grains – all of which are loaded with naturally occurring essential nutrients. Plant Sterols - Can plant sterols reduce my risk of heart disease? Plant sterols can play a role in cholesterol management. The Food and Drug administration considers research on plant sterols strong enough to authorize a health claim on labels. When 2 grams of plant sterols are consumed in a day, there can be an estimated 10% reduction in LDL cholesterol. This 10% reduction of LDL cholesterol translates into a decrease in a reduction in the risk of heart disease by up to 10%.
Plant sterols are found naturally in some vegetable oils, nuts, grain products, fruits and vegetables. However, the amount present in these foods is very small, so it is not practical to meet the 2 gram a day recommendation through consuming these foods alone. (It would take 7,000 calories worth of almonds to meet the 2 gram plant sterol recommendation.) Plant sterols have been extracted and concentrated from natural sources, and have been added to some commonly consumed foods. Check out the labels on some margarines, mayonnaise, orange juice and, more recently, yogurt "shots,” if you are in search of plant sterols. Plant sterols are chemically close to cholesterol. The difference is how your body uses them. Plant sterols compete for binding sites, so that you actually absorb less cholesterol. Remember that to effectively lower your LDL cholesterol, you must also: ♥ Limit your total calories from saturated fat to 7% of your total calories, and watch the label for sources of trans fat (your heart’s enemy). For more information: http://eatright.org/ada/files/The_Plant_Sterol_Story.pdf Butter - Which is better, butter or margarine? The one you choose can influence heart health by impacting your dietary cholesterol level. Butter is high in both saturated fat and cholesterol. Both have been shown to raise total blood cholesterol and LDL cholesterol (the one that gunks up the arteries and can lead to an increased risk of heart attack or stroke).
Keeping saturated fat to less than 10 percent of total calories and trans fats as low as possible are part of translating the 2005 Dietary Guidelines for Americans. Replacing butter, lard, solid shortening and hard stick margarine with unsaturated fats of vegetable origin will help. If it comes in a tub, it is likely to be less saturated than a stick. Read the ingredient list and look for oils like olive, canola, sunflower and soy. For more information, check out: http://eatright.org/ada/files/DIETARY_FATS.pdf Fruits & Vegetables - How can I encourage my picky child to eat more fruits and vegetables? Some effective ways to help make fruits and vegetables favorite food choices for your child:
Fiber - What is soluble and insoluble fiber and how much should I eat of each?
Soluble fiber is dietary fiber that absorbs water and dissolves or swells to form a gel. It is primarily found in fresh fruits, fresh vegetables, oats, barley, legumes and seaweed. Soluble fiber acts to decrease the rate of stomach emptying and increase transit time through the intestines. It may decrease your blood cholesterol, reduce your risk of heart disease, and help keep your blood sugars under control. Insoluble fiber is dietary fiber that is not soluble in water, and is composed of lignin, cellulose and hemicelluloses. It is primarily found in oats, corn bran, wheat, whole grain breads and cereals. Insoluble fiber acts to move things along in your digestive tract, increase bulk and promote regularity.
Gluten Free - What is gluten-free? Should I be eating gluten-free? What is gluten? Gluten is the generic name for certain types of proteins called prolamins in wheat, rye, and barley. The actual names of these prolamins are gliadin in wheat, secalin in rye, and hardein in barley. All forms of wheat, rye, and barley must be avoided on a gluten free diet, and are listed in the chart below:
However, a wide variety of foods can be eaten:
Following a strict gluten-free diet, when not medically prescribed, poses a significant risk for many vitamin and mineral deficiencies. For people following a strict gluten-free diet, the vitamins and minerals that must be addressed for adequate dietary intake are folic acid, B vitamins, iron, calcium, vitamin D and fiber. If you have been diagnosed with a condition that requires that you follow a gluten-free diet, contact a registered dietitian – one of our in-store Nutritionist - for help with meal planning. Leftovers - How long can I keep leftovers in the refrigerator?
The chance of food-borne illness increases the longer you store a food after it has been cooked. Remember the 2 hour rule (1 hour in hot weather): any food that has been cooked and not eaten within 2 hours should be reheated to 165º F, refrigerated to a temperature of 40º F, or frozen to 0º F. The 2 hours includes the time that the food sits at room temperature before being served, the time it actually sits on the table during the meal, plus the time it takes to transport the food home. One of the most likely bacteria that can contaminate food is Staphylococcus aureus, which can be found on skin and hair. This “staph” can multiply in food at room temperature and form a toxin that is not destroyed by heating. So the best defense is to prevent contamination, cool leftovers quickly, and reheat before serving. Do not taste food that looks or smells strange or has mold on it - throw it out! Shallow containers promote rapid and even cooling of food. If the container is over 3 inches tall, chances are great that what is in the middle of that container will not cool quickly enough to avoid the temperature danger zone (40º – 140º F). Styrofoam containers tend to hold heat inside, even in the refrigerator. If you bring leftovers home from a restaurant, take them out of the styrofoam container to hasten cooling. Never stack containers or put the food back into the same container in which it was stored unless you have carefully washed the container. Once leftovers are refrigerated, it is best to use them within 3 to 4 days, then discard. Sugar alcohols --What are sugar alcohols?
You can identify sugar alcohols in a list of ingredients by the characteristic “ol” at the end of their name, such as sorbitol, mannitol, xylitol and erythritol. Sugar alcohols are sugar replacers. Their chemical structure resembles both a sugar and an alcohol yet sugar alcohols are not broken down in the human body like either one. They are not completely absorbed in the intestines, so their effect on blood sugar levels is much less than the effect of pure sugars. Sugar alcohols that are passed into the human intestine become food for friendly bacteria that live there, a process called fermentation. The result for someone who has over-consumed sugar alcohol is bloating and intestinal gas. This is why foods that might be consumed in amounts likely to produce such an effect must bear the cautionary statement: “Excess consumption may have a laxative effect.” Foods with sugar alcohols can be used by persons with diabetes. For those using the carbohydrate counting method, The American Dietetic Association recommends counting one-half of the grams of sugar alcohol as carbohydrates since, on average, only half of the sugar alcohol is digested. Another advantage to sugar alcohols is that bacteria in the mouth can not utilize them. For this reason, they do not cause tooth decay. Xylitol is often used in sugarless mints and chewing gums because it has been found to inhibit oral bacteria. The Food and Drug Administration authorizes the use of the qualified health claim that sugar alcohols do not promote tooth decay. Diet-- What is the best diet to lose weight?
The concept for weight loss is simple: eat less, move more. How much less to eat and how much more to move depends entirely on the individual’s previous habits and their present health status. There is no one best diet for weight loss! Weight loss happens when there’s a relative change in the calories available for your body. The most healthful way to achieve a safe and effective weight loss of about one to two pounds a week is to reduce your intake and increase your expenditure to the tune of about 500 calories per day. This can be achieved by eating a balanced diet containing fewer calories than you normally consume AND by increasing your activity level to burn more calories. A trip to your physician will determine safe levels of exercise. Other specific health conditions (diabetes, heart disease, and cancer to name a few) will require a specific plan that is right for you. An appointment with a registered dietitian will help demystify this weight-loss journey for you. You can start today by using the self-guiding tools available at www.mypyramid.org. This interactive website helps you estimate what and how much you need to eat. It contains MyPyramid Tracker, an in-depth assessment of your diet quality and physical activity status. In addition, it provides MyPyramid Menu Planner which helps you plan food choices to match your goals. Best of all, this government website is free! Another resource is www.eatright.org, the website of the American Dietetic Association. Check out this website for a Tip of the Day and a monthly feature article. New information is added regularly by our staff of registered dietitians/nutritionists. You can even contact one of our in-store nutritionists to schedule a private consultation to discuss your nutritional needs in detail or sign up for group classes. Multivitamin - Should I be taking a multivitamin-mineral supplement?
The best strategy for promoting good health and reducing the risk of chronic disease is to choose a wide variety of foods. Wholesome foods contain an abundance of vitamins and minerals. Researchers are finding that naturally occurring vitamins and minerals work together with the compounds in plants that have protective properties (phytonutrients). This working together is called synergy – one compound helps the other to do its best work for your body. For example, an oil-based salad dressing will help your body to best absorb the Vitamin A and other antioxidants in your salad bowl. To determine if you are eating the right foods in the right amounts, you may want to take this quiz: http://www.eatright.org/cps/rde/xchg/ada/hs.xsl/nutrition_5455_ENU_HTML.htm There are ages and stages of life that may require supplementation with a multivitamin-mineral supplement. For example:
Talk to your doctor or registered dietitian about your possible need for a vitamin-mineral supplement. Caffeine - News about caffeine is confusing. Is caffeine good or bad?
Most people rely on caffeine to stay alert. Caffeine is a drug which acts as a mild stimulant to the central nervous system. Caffeine interferes with the brain’s natural sleep regulator, so it can disturb sleep if consumed 3 to 5 hours before bed time. Regular use of caffeine can lead to physical dependence. This means that when you stop taking caffeine, you are likely to experience headache, fatigue and other symptoms. People who are susceptible to frequent headaches and migraines should temper their caffeine intake from all sources. Although caffeine acts as a diuretic, the water in a beverage tends to balance the diuretic effects. Caffeine is in coffee, tea, cola drinks, chocolate and over 1,000 over-the-counter medications. The caffeine content in 8 ounces of regular coffee is about 85 milligrams compared to 3 milligrams in 8 ounces of decaffeinated coffee. One ounce of milk chocolate has 6 milligrams and one ounce of dark chocolate has 20 milligrams. Watch for caffeine in large amounts in the new-generation “energy” drinks. These products might also contain yerba mate and guarana which are sources of caffeine. Some athletes use caffeine to boost physical performance. Parents and athletic coaches should caution teens about the dangers associated with consuming these stimulating beverages because high doses of caffeine can cause irregular heart rhythms. Because of negative effects on fertility and pregnancy, the March of Dimes recommends that “women who are trying to conceive or who are pregnant should limit caffeine intake from all sources to 200 mg or less a day.” On a positive note, a modest amount of caffeine (100-200 mg a day – the equivalent of one to two cups of coffee per day) is associated with a lower risk of Parkinson’s disease. Caffeine can also act as an analgesic and may help protect against gallstones, cavities and type 2 diabetes. More research is needed before caffeine can be proclaimed a “disease preventer.” Omega 3 - What are omega-3s and how much do I need every day?
Omega-3 fatty acids are part of the group of healthy fats called polyunsaturated fats. An important omega-3 is alpha-linolenic acid (ALA), which is referred to as an essential fatty acid because your body needs it but cannot manufacture it. That means you need to obtain ALA from the foods you eat. ALA is converted in the body to EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), two other types of omega-3 fatty acids. You can reap positive health benefits from omega-3s if you follow a diet containing unsaturated fats as the major fat source. Watch that your diet isn’t high in saturated fat. These fats contribute to heart disease and evidence suggests an association with several types of cancer. Saturated fats are found in full-fat dairy products like cheese and whole milk, as well as poultry skin and higher-fat cuts of meat. Substitute foods containing saturated fat with foods containing the healthier polyunsaturated or monounsaturated fats. Start out your healthful habit by consuming lean meats, fish, low fat dairy products and use non-hydrogenated margarines and oils. Best sources of omega-3s are cold water fish, walnuts, ground flax seed and fortified foods (such as DHA-fortified milk and dairy products). The chart below gives a guide to sources of healthier fats.
Reference: http://www.health.gov/dietaryguidelines/dga2005/healthieryou/html/chapter8.html
Adapted from: “Fish and Omega-3 Fatty Acids,” American Heart Association; www.americanheart.org. Portion Size – What is a portion size?
A portion size is actually the amount of food a person consumes at a given time. This differs from a serving size which is a standard unit of measure, as listed on a package label. A portion size may be several servings or it may be smaller than a serving. Here is a way to check your own eating habits: pour the amount of cereal you usually eat into a cereal bowl then measure this amount and compare it to the serving size listed on the food label.
Oil – What is the best kind of oil to cook with?
Canola oil is the best type of oil for cooking. Canola oil is a multi-functional oil with a high heat tolerance, a neutral taste and a light, smooth texture. It can be used for sautéing, frying and baking. It is also great to use in marinades, salad dressings, sauces and fondue. When used in place of solid fats or other vegetable oils, canola oil produces dishes and baked goods with less saturated fat and trans fat. The composition of canola oil is 93% healthy monounsaturated and polyunsaturated fats and only 7% saturated fat, the least amount of saturated fat in any common oil. Fats – When it comes to fats, which one on the food label should I be most concerned about?
The less desirable fats are saturated fat and trans fat. The 2005 Dietary Guidelines for Americans recommend a dietary intake of no more than 30% of total calories from fat, with 10% or less from saturated fat and only a minimal trans fat intake. Saturated fats are solid or nearly solid at room temperature. All animal fats, including meat, poultry and dairy contain some saturated fats. These fats can raise blood cholesterol levels and increase the risk of heart disease. Trans fats are also naturally present in meat and dairy products, but in very minimal quantities. Most trans fats are created through a manufacturing process that turns oils into a solid fat. Trans fats act like saturated fats, remaining solid at room temperature. Trans fats may raise LDL (low density lipoproteins or “bad” cholesterol levels while also decreasing HDL (high density lipoproteins) or “good” cholesterol, which together can increase a person’s risk for heart disease. Lactose Intolerance - I have lactose intolerance. How can I get more calcium?
Because dairy products are usually good sources of calcium, it is important to examine which dairy foods may actually be okay for people with lactose intolerance, and which cause problems with digestion.
In addition to dairy foods, here are other food sources of calcium:
Low Sodium- I need to follow a low-sodium diet. How can I flavor foods without salt?
A low sodium diet means you need to limit your daily sodium intake to 1500 mg. or less. If you can eliminate processed and packaged foods from your diet, you will cut sodium intake considerably. Here are ways to accent the flavors of foods without using salt:
Childhood Obesity – My child is overweight. What should I do?
Parents play the primary, important role in both preventing excess weight gain and in treating obesity in children. Key factors redirect the kind and amount of food kids eat (realistic portion control) and get By age three, a child may already show signs of being overweight. The child’s pediatrician is best skilled at evaluating whether a child’s Parental habits and attitudes influence a child’s tendency toward obesity. Some ideas to start the process are:
Multi-Vitamin - Should my children be taking a multi-vitamin?
Experts do not always agree on whether a daily multivitamin is Even though many young children are picky eaters, that doesn't necessarily mean they'll develop nutritional deficiencies. Most experts are in agreement that a daily multivitamin supplement will not harm your child as long as the supplement does not exceed 100% of the Recommended Daily Allowance (RDA) for any vitamin or mineral. If you decide to give your child a multivitamin, consider the following:
Avocado - Is avocado healthy to eat?
Yes! Although avocados have a reputation for being high in calories and fat, avocados can be enjoyed in moderation as part of a healthy diet! Most of the fat in an avocado is monounsaturated - the heart-healthy kind of fat! The recommended serving size is 2 Tbsp or 1/6th of an avocado. Avocados can add variety and good nutrition to your diet. Avocados are a rich source of a variety of vitamins and minerals and avocados are free of sodium and cholesterol. On sandwiches, replace mayonnaise with avocado slices. Top your salads with sliced avocado. Also, mashed avocado makes a delicious dip! Trans Fats - What are trans fats?
Trans fats are created in an industrial process that adds hydrogen to liquid vegetable oils to make them more solid. Why do manufacturers use man-made trans fats? Because trans fats are inexpensive and give foods a desirable taste and texture! According to the American Heart Association, trans fats can raise your bad (LDL) cholesterol levels and lower your good (HDL) cholesterol levels. Eating trans fats increases your risk of developing heart disease and stroke and increases your risk of developing Type 2 diabetes. Trans fats can be found in many foods including fried foods, pastries, pie crusts, donuts, biscuits, pizza dough, cookies, crackers, stick margarines and shortenings. Another name for trans fats is “partially hydrogenated oils.” Caution – On the Nutrition Facts Label, a product can contain up to 0.5 grams of trans fat per serving and still be labeled as containing 0g trans fat! To completely avoid trans fat, read the ingredient list for partially hydrogenated oils. Calories - I am an active person, what should my daily calorie intake be?
Energy needs vary from person to person depending on your age, body size, physical condition, and activity level. To find out how many calories a day are right for you,
Low Fat- What does "low calorie", low fat” and "fat free" really mean?
Here are some common phrases found on food labels and what they really mean:
Water- How much water should I drink a day?
According to the American Dietetic Association (www.eatright.org), the average adult loses about 10 cups of water daily. To maintain your body’s fluid balance, you need to replace this water loss each day. Certain factors, such as activity level, temperature of surroundings or medical conditions, may increase or decrease your need for fluids. Sound like a lot? Here are some tips to help you reach your goal:
Soy Food – Are soy products safe for men to consume?
The latest research from Harvard University School of Public Health reveals that there is inconclusive evidence regarding the safety of soy product consumption by men. In July 2008, results were released on a study indicating that eating half a serving of soy food a day lowers sperm concentration and may play a role in male infertility, particularly in overweight and obese men. This study and other studies performed on this topic are only in the preliminary stages, and there are no conclusive findings as yet. More studies need to be performed, and for longer durations of time, for any evidence to be deemed conclusive. On the other hand, most research supports the safety of soy products consumed in moderation as part of a balanced diet. However, supplements containing isoflavones, the active compounds in soy, are not recommended for men or for women. Cravings – How do I manage my sweet tooth cravings?
Start by following a balanced meal plan, incorporating the proper portions of carbohydrates, proteins and fats at all of your meals and snacks to provide the proper nourishment your body needs. Set up a regular time schedule for eating your meals and snacks, planning to eat every 3 to 5 hours to avoid excessive hunger. Include a fresh fruit as part of your meals or snacks so that you can enjoy the natural fructose sugar to satisfy your sweet craving. Fruits also provide fiber to help keep you satisfied until the next meal or snack. Craving for sweets can also be reduced by retraining your taste buds. Gradually reduce the amount of sugar you use in your coffee or tea and drink water instead of juices or soft drinks. After a while you will find that the sweet foods which you once craved have become too sweet for you. Glycemic Index – What is glycemic index?
The glycemic index (GI) is a ranking of carbohydrate foods according to how they affect the body’s blood sugar after eating. The aim of developing this index was to help people with diabetes find foods that produce lower blood sugar responses in order to control their blood sugar levels better. Foods with a low GI value of 55 or under, such as oatmeal, whole wheat pasta or fresh apples, will help to keep your blood sugars in the normal range. Foods with a moderate GI of 56-69, such as pancakes, croissants and raisin breads, will raise your blood sugars to some degree. But foods with a high GI of 70 or more, such as white bread, white potatoes and jelly beans, tend to cause the highest spike in blood sugars. The glycemic index reflects the average response of a number of persons to individual carbohydrate foods. Your response to a food may differ. A larger quantity of a single food will increase the glycemic response. The method of preparation can either raise or lower the glycemic response. The addition of protein, fat and fiber to a meal tends to reduce the glycemic response. Although these variables tend to complicate the issue, individuals trying to manage their blood sugar may find benefit in eating a diet consisting of mainly lower glycemic index carbohydrates. Low Carb Diet- I want to lose weight, should I eat a low carb diet?
Despite the appeal of low-carb diets, there is little scientific research in terms of long-term weight loss success or the health consequences of eating low carb. Popular diets, such as Atkins and the Zone, have given carbohydrates a bad reputation! Your body needs carbohydrates as its main source of energy. To lose weight, learn the difference between “good” carbs and “not-so-good” carbs. Simple carbohydrates, such as sugar, sweets and refined flours, are often high in calories and low in vitamins, minerals and fiber. Healthful complex carbohydrates, such as fruits, vegetables, beans and whole wheat, are rich in fiber, vitamins and minerals. Instead of avoiding all carbohydrates, follow these winning weight loss tips:
Folic Acid - Why is folic acid important while being pregnant, and how much should I take? Are there foods with folic acid?
Folate is a B vitamin found in foods and added to vitamin and mineral supplements as folic acid. Folate is essential in the first weeks of pregnancy to prevent neural tube defects, which are birth defects of the brain and spinal cord. Neural tube defects can occur before a woman even realizes that she is pregnant, which is why it’s important for all women of child-bearing age to get enough folate. Folate-rich foods include strawberries, citrus fruits and juices, leafy green vegetables and whole grain breads, pinto, navy and kidney beans. Also, many breads, rice, pastas and cereals are fortified with folate. Here are some tips for adding more folate to your diet:
Green Tea - What are the benefits of drinking green tea?
Green tea is made by quickly steaming or heating raw tea leaves. This stops oxidation (sometimes incorrectly referred to as “fermentation”) from taking place so the tea leaves retain their original green color and more antioxidant compounds are preserved. Depending on how strongly it is brewed, a cup of green tea contains about one-third of the caffeine as the same amount of coffee. The caffeine in green tea, along with the similar compounds theophylline and theobromine, can provide a stimulant effect. Tea’s potential health benefits are the focus of many scientific studies. Research suggests that the antioxidants in green tea can possibly improve your health. Antioxidants are nutrients that can help maintain healthy cells and tissues. The type of antioxidants found in green tea are called flavonoids. Researchers are also investigating the possible benefits of green tea for weight loss. New research is emerging regularly so stay tuned! In the meantime, enjoy the ritual of brewing a pot of green tea and take the time to sip a cup for its flavor. |
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