Nutrition Myths and Mysteries Cutting through the hype

Nutrition Myths and Mysteries Cutting through the hype to feed you family healthfully Anne Mahon, RD, MSPH www. nutritionsimply. wordpress. com

Ever been confused…? n Lowfat diet in the 80’s n n Low-carb diet in the 90’s n n Atkins, Zone, high fat/protein Plant-based diet n n Snackwells, Wheaties, jello, skim milk Vegan/vegetarian, earth-friendly eating Mediterranean? French? Okinawans?

Where are we now? n Unprecendented access to fruits, vegetables, international cuisines But…………………. 40% of calories come from “junk food” n 25% of calories come from sugar n More calories from sugar than milk n First generation in the U. S. with a shorter life expectancy than their parents n

Babies Why feed solids? Increased calorie and iron needs, learn how to eat n When? 4 -6 months, or when he can sit supported, shows interest, and can swallow n What? Iron fortified whole-grain cereal, then veggies, meats/fruits, combos n www. gerber. com for stages n

Babies Whiteout campaign to eat whole grain n Allergies and intolerances n Separate new foods by 3 days n Milk, egg, peanut, tree nut, fish, shellfish, soy, wheat make up 90% of allergies n Variety – try a new food 12 -15 times n Texture – smooth purees, combo foods like soup, choking hazards (popcorn, raisins, nuts) n

Homemade Baby Food Benefits: cheaper, increased variety of flavors and textures n Beware: keep tools, foods, containers sterilized and clean, watch out for added salt n Try sweet potatoes, peas, bananas, lentils n

Growing Up So Fast!

Nutrition Timeline 6 mo – 1 year: getting teeth, starting purees and different textures; diet is based on breastmilk or formula n 1 – 2 years: can eat a greater variety of regular foods, start losing “baby fat, ” nutrition needs start resembling adult needs n 2 – 5 years: setting nutrition foundation for a lifetime n

Whole Grains At least half should be whole n First ingredient should be “whole wheat/oats/rye” n Multigrain, wheat, “made with” do not mean whole grains n Also oatmeal, quinoa, millet, brown rice n Fiber, magnesium, folate, potassium, vitamin E n prevents heart disease, obesity, diabetes n

Switching to whole grains n n Breakfast: oatmeal, whole-wheat pancakes/waffles, quinoa Lunch: 100% whole wheat bread or pita Snacks: Triscuits, Cheerios, some granola bars Dinner: brown rice, sweet potatoes, whole-wheat cous

Fruits and Veggies n n n Fiber, potassium, Daily Goal: at least one orange, one green, and one purple/red/white every day Fresh is best! Followed by frozen, then canned, then juices

Juice and fruit drinks 100% juice, or made with juice? n 40% of 2’s and 50% of 3’s drink a sweetened beverage daily n Ingredients: water, corn syrup high fructose, pear Juice from concentrate, citric acid, strawberry juice from Concentrate, pectin, flavoring natural Apple Juice Ingredients: apple juice concentrate, Water, ascorbic acid, malic acid

Snack Attack Snack or treat? n Snack – “stay on track”: whole grain, fruit/veggie, protein, healthy fats n Treat – “fun to eat”: white flour, white sugar, added fat…but fun to eat n

Sugar, sugar everywhere… n n n 25% of preschoolers’ calories comes from added sugars High fructose corn syrup, dextrose, xylitol, sucrose, evaporated cane juice… Tips for cutting the sugar out: n n n avoid sugar-drinks limit desserts/treats to one/day at least ½ as much fiber as sugar in cereals and snacks

Picky Eater solutions n n n n n Remember, 12 -15 tries Two bite rule Involve kids in prep Dip it! – yogurt dip, hummus, PB Separate it – Bento boxes, divided plates Hide it – smoothies, lasagna, soup Limit snacks before meals Serve the “offensive” food first when the child is hungriest, followed by foods you know she likes Set the example – if you eat it, they want it

Setting the example You and your child: similar needs, same challenges n Similar patterns: too much solid fat and sugar, too little fiber, iron, vitamin D, healthy fats n Similar goals: Add more healthy fats, whole grains, fruits & veggies n

Three secrets to healthy eating 1. 2. Meal planning Grocery list – and stick to it! Structure + Nurture = happy, healthy family meals 3.

Meal Planning 10 -20 minutes can save you hundreds of dollars and 3 -5 hours n Weekly menus work best n Include lunch, breakfast, snacks n You are what you eat, and you eat what you are…plan meals to work with your week n

Meal Planning Methods Day Breakfast Lunch Dinner Sun oatmeal leftovers eggs/toast Mon muffins pbj pot roast Tues oatmeal hummus taco salad Wed granola FF shep. pie Thurs oatmeal pbj salmon burger Fri oatmeal leftover HM pizza Sat waffles sandwich grilled chix Match it to your personality and lifestyle n More exact if you have less storage space and flexibility n What’s in your pantry? What’s on sale? What does your husband want? n Prep once/eat twice to save time and cleanup n

Meal Planning - Sides Bagged salad n Sweet potatoes n Frozen veggies, variety n Seasonal fruits and veggies: roasted, steamed, raw, cut into fun shapes n Keep It Simple, Sweetheart (KISS) n

Grocery Shopping Limit trips – make a list n Meals and snacks n Don’t go hungry n Use it as a learning opportunity for kids n Colors and names of produce n Reading n I spy n

Structure + Nurture = Healthy Family n Structure n n Regular meals and snacks Parents choose what foods to buy Parents are consistent about mealtime expectations Nurture n n n Watch for kids’ changing needs Make food fun Let kids make age-appropriate decisions “Better a dry crust with peace and quiet than a house full of feasting, with strife” Proverbs 17: 1

A day in my shoes n Then Jesus declared, "I am the bread of life. He who comes to me will never go hungry, and he who believes in me will never be thirsty. John 6: 35