Posts Tagged ‘healthy’
Tuesday, June 28th, 2011
You said you would never eat fast food again, but then came begging kids and busy schedules, and before you know it, your pulling up to the McDonald’s Drive-Thru. If this sounds familiar, you have come to the right place. Fast food restaurants are often the cheapest option when eating out, but unfortunately, not usually the healthiest. Eating just one fast food meal can pack enough calories, sodium and fat for an entire day, but the quick-and-cheap temptation can be hard to resist, especially when you are on the go. As an informed customer, you can make healthier choices and still enjoy the convenience of fast food restaurants. Whether it’s burger chains, sub sandwich chains, or fried chicken chains, these guidelines are great for you and your kids:
Make careful menu selections – pay attention to the descriptions on the menu. Dishes labeled deep-fried, pan-fried, breaded, creamy, or crispy are usually high in calories, unhealthy fats or sodium. Order items with more vegetables and choose leaner meats.
Keep it Clean. When choosing items, be aware of calorie- and fat-packed salad dressings, spreads, cheese, sour cream, etc. For example, ask for a grilled chicken sandwich without the mayonnaise. Instead, ask for a packet of ketchup or mustard and add it yourself, controlling how much you put on your sandwich.
Don’t be afraid to special order. Many menu items would be healthy if it weren’t for the way they were prepared. Ask for your vegetables and main dishes to be served without the sauces. Ask for vinegar for your salads or order the dressing “on the side” and spoon only a small amount on at a time. If your food is fried or cooked in oil or butter, ask to have it broiled or steamed.
Watch portion size – an average fast food meal can run as high as 1000 calories or more, so choose a smaller portion size, order a side salad instead of fries, and don’t supersize anything.
If you must succumb to the wrath of happy meals, here are some your best bests:
*= Red Light, Green Light Best Bets
Chick-Fil-A
Info from: http://www.chick-fil-a.com/#nutritiondata
| Type |
Serving Size (oz) |
Kcal |
Total Fat (g) |
Sat. Fat (g) |
Trans Fat (g) |
Carbs (g) |
Fiber (g) |
Sodium (mg) |
Protein (g) |
| *Chargrilled Chicken Garden Salad |
10.5 |
170 |
6 |
3.5 |
0 |
10 |
4 |
860 |
22 |
| *Chargrilled Chicken Sandwich |
7.75 |
260 |
3 |
0.5 |
0 |
33 |
7 |
1300 |
27 |
| Chicken Sandwich |
6.3 |
430 |
17 |
3.5 |
0 |
39 |
3 |
1370 |
31 |
| Chick-n-Strips |
7.59 |
470 |
23 |
4.5 |
0 |
22 |
3 |
1390 |
44 |
| Chargrilled Chicken Cool Wrap |
10.28 |
410 |
12 |
4 |
0 |
49 |
9 |
1510 |
33 |
| Chick-n-Strips Salad |
13.69 |
450 |
22 |
6 |
0 |
26 |
6 |
1160 |
39 |
| *Southwest Chargrilled Salad |
11.5oz |
240 |
9 |
4 |
0 |
17 |
5 |
750 |
25 |
KFC
Info from http://www.kfc.com/nutrition/pdf/kfc_nutrition_april09.pdf
| Type |
Serving Size (g) |
Kcal |
Total Fat (g) |
Sat. Fat (g) |
Trans Fat (g) |
Carbs (g) |
Fiber (g) |
Sodium (mg) |
Protein (g) |
| *Chicken Breast w/o skin or breading |
108 |
140 |
2 |
0 |
0 |
1 |
0 |
510 |
29 |
| *Roasted Chicken Caesar Salad w/o croutons or dressing |
251 |
190 |
6 |
3 |
0 |
5 |
2 |
530 |
29 |
| *Grilled Chicken Breast |
119 |
180 |
4 |
1.5 |
0 |
0 |
0 |
440 |
35 |
| Hot and Spicy Chicken Breast |
179 |
470 |
28 |
6 |
0 |
15 |
4 |
1310 |
38 |
| Tender Roast Sandwich w/o Sauce |
204 |
300 |
4 |
1.5 |
0 |
28 |
0 |
660 |
34 |
| Popcorn Chicken-Kids |
95 |
290 |
19 |
3.5 |
0 |
16 |
2 |
850 |
16 |
| Hot Wings Snack Box |
169 |
470 |
27 |
6 |
0 |
41 |
4 |
1190 |
16 |
| *Roasted Chicken BLT Salad w/o Dressing |
304 |
200 |
7 |
2 |
0 |
7 |
3 |
720 |
30 |
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Tags: calories, eat, fast, food, healthy, meal, portion, restaurant
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Wednesday, June 8th, 2011
Whether your trying to eat healthier, lose weight, incorporate more plant-based foods into your diet, or reduce the amount of refined carbohydrates in your diet, these tips will be helpful in making a positive dietary shift.
Start slow – For people who eat sugary snacks more than once per day, starting to choose more healthful snacks, such as fresh fruit, represents a monumental shift in behavior. You might start by substituting fruit for your usual afternoon cookies. Keep track of how many fruits and veggies you’re eating a day right now and add more to your diet – a small, positive change. Then, after a few days, make another change, and then another. Remember, once you get started, the hardest part is over. For most people wanting to make a lifestyle change, the first step is often the hardest.
Set realistic goals – Don’t try to lose 50 pounds in a month – it simply won’t happen. Making positive changes to your diet can help you lose one to two pounds a week healthfully and in a sustainable manner.
Healthy can be delicious – There’s a common misperception about a healthful diet: It’s laborious, expensive, and bland. You can easily convert your favorite dishes into family favorites. For example, you can replace beef burritos with beans, low fat cheese and vegetables for a delicious been burrito. Find recipes that incorporate a few fresh ingredients.
Think positive – Instead of thinking about all of the things you can’t have, think of all of the things you can have: a rainbow of delicious fruits, vegetables, grains, legumes, nuts and seeds. Pile up your plate with lots of servings of these foods for a satisfying, healthy meal.
Change your mindset – Being healthy isn’t just about how much food you have on your plate, but it’s how you think about food. Think about food as something to be enjoyed, not something to simply eat because you have to. Enjoy your meals. Savor them. Arrange the food on your plate so that it’s eye appealing. Plan for family dinners and don’t eat in front of the television.
Variety: eat the rainbow of color – Fruits and vegetables should be the cornerstone of any healthy diet. When selecting what to eat, go for the colors of the rainbow:
- Greens are rich in zinc, Vitamins A, C, E and K, iron, potassium and help strengthen the blood.
- Fruits provide antioxidants, fiber and vitamins. Apples provide fiber; berries are cancer-fighters; oranges and mangos offer vitamin C.
- Sweet veggies can curb cravings for other sweets. Examples of sweet vegetables are sweet potatoes, winter squash, certain onions, corn, carrots and beets.
It may take weeks, months, or even years to reach your goal. Use these tips as a guide to making continuous efforts for your specific dietary goals. Every positive change makes a difference!
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Monday, May 30th, 2011
The average BBQ meal contains 3,500 calories, but don’t let that stop you from hitting up a slew of BBQs, backyard cookouts, and pool parties this summer. Even though BBQs can be packed with fattening foods, there’s usually a ton of delicious, good-for-you food choices there, too. Check out Red Light, Green Light, Eat Right’s top cookout tips :
1. Drink water. When you get dehydrated, not only does your energy drop (not ideal at a party), but you also become more likely to eat when you’re just thirsty and make not-so-smart food decisions. Remember to drink before your thirsty; by the time you are feeling thirsty, you are already past the point of being adequately hydrated.
2. The “Grill” of Victory- Grilling makes practically everything taste great, and it keeps added fat to a minimum. As long as the food isn’t drowned in oil beforehand, you’re pretty much good to go. Grill lean protein, fruit, and veggies. Some best on-the-grill bets include: fish, veggie burgers and bison, fat-free franks, and grilled chicken breast. Then go condiment crazy with these low-cal choices, such as, ketchup, pickles, salsa, mustard, and hot sauce. Foil packs and skewers are also good ways to secure smaller bits of lean protein and veggies.
The best type of meat to consume is sustainably raised, ie: pasture-raised, grass-fed beef, and free-range. When the animals are raised in their natural environment (roaming in the pasture, feeding off the grass, exposed to the sun) they are the healthiest and therefore have more nutrients and are better for us. By consuming sustainably raised animals you will also be avoiding the negative effects of excess hormones and antibiotics. This plus the moral and environmental considerations makes this one of the most important steps toward eating healthier and more sustainably. For fish, look for wild or organic farm-raised fish. Try to minimize swordfish and tuna, which have a higher concentration of mercury, and focus on fish like cod or salmon, which are higher in healthy omega-3 fatty acids.
3. Slender Side Dishes- Pair your choice of lean protein with crisp veggies and salad. Try corn on the cob, asparagus and onions, which are awesome when grilled, and they’ll fill you up. Also, remember to avoid mayo-laden side dishes, such as cole slaw, macaroni salad, and potato salad. Even a relatively demure 2/3-cup serving of ordinary potato salad can have close to 20 grams of fat… which makes eating it especially silly considering how many other fun things there are to chew. But slaw can be saved! If you can get to a sink, rinse your coleslaw (until the water runs clear) to wash calories and fat grams down the drain.
4. Find guilt-free frozen treats. Stick to fruit pops and fruit bars instead of standard ice cream treats. You get the cool refreshment without the extra fat.
5. Alter you cooking methods. The temperature at which you cook your meat and the way you eat it — i.e., well-done, rare, medium-rare, etc. — is also extremely important to focus on. You should avoid cooking your meat at a very high temperature over long periods of time. Hazards with overcooking meats at high temperatures include an increased risk of cancers due to chemicals called HCAs. Try cooking the meats medium-rare and removing any blackened or charred pieces, the worst parts for you. You can cook the meat partially in the oven before putting it on the grill to cut down cooking time, which gives the HCAs less time to form. Or cook smaller pieces, which cook more quickly.
Although it’s fine to splurge on occasion, go out of your way to use these tips at your next summer feast.
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Tags: bbq, cookout, grill, healthy, protein, summer, vegetables
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Monday, May 9th, 2011
Homework, late workdays, long commutes, after-school activities — it’s no wonder few families eat dinner together. Yet studies show that the family dinner hour is an important part of healthy living. In fact, a recent study published in the journal Pediatrics found that children and adolescents who share meals with their families at least three times per week are less likely to be overweight, be at risk for eating disorders, or eat unhealthy foods, such as soda, fast food, fried food and sweets or candy.
The researchers examined 17 previous studies, which involved 182,836 children aged 2 to 17 and found that three or more family meals per week were associated with a 12% reduction in the odds for being overweight, a 20% drop in the odds of eating unhealthy foods regularly and a 35% reduction in disordered eating- including purging, the use of diet pills, skipping meals or the use of smoking cigarettes as a way to control weight. In addition, the kids were 24% more likely to eat healthy foods like fruits and vegetables, breakfast and also more likely to take a multivitamin.
Although the studies yielded mixed results and weren’t easy to compare, overall they show regular family meals are tied to better nutrition. Basically, by simply having family dinners and engaging themselves in their kids’ lives, parents can significantly benefit their child’s health and well-being. How awesome is that?! Also, as Amber Hammons, Ph.D., of the University of Illinois at Urbana Champaign and the lead study author, points out, it’s possible that parents may influence and monitor their kids more during shared meals.
Remember, the goal is to get everyone to the dinner table and to spend quality time together – not to force Mom into Carol Brady mode. Here are tips on pulling it off:
- Keep it simple. Family meals don’t have to be elaborate. Work salads and vegetables into meals. Focus on familiar favorites, like chili or frittatas.
- Get the family involved. Let kids help prepare meals and set the table.
- Use the crock-pot. Put everything together before leaving for work in the morning. You’ll come home to the delicious smell of a cooked meal.
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Monday, April 4th, 2011
While they might not realize it, parents play a huge role in their children’s eating and exercise habits. Kids are still spending most of their time at home and eating most meals at home. Parents buy and prepare food, and decide what and how much kids can eat. They are responsible for providing opportunities for children to be active and can set rules for TV and video game use.
With obesity increasingly becoming a critical medical problem in children, parents need to step up to the plate. In the United States, a whopping 17 percent of children and adolescents aged 2 to 19 years are obese, as per the U.S. Centers for Disease Control and Prevention, but mom and dad, don’t fret.
According to a study recently published in medical journal Pediatrics, diet and exercise programs with parental involvement, parent and child centered program, are the best way to help kids stay trim and fit.
The study involved 165 overweight children between ages 6 to 10 years old, who were randomly assigned to one of three interventions: a diet program taught to parents by dietitians that focused on goal setting, problem solving and positive reinforcement from parents; an activity program for kids taught by physical education teachers, with parents taking part early on and encouraged to do more at home with their kids; and a combination of the two programs, with parents and children both participating.
Children in all three groups reduced their body mass index and waist circumference after two years, with the diet program and the combination program yielding better results than the activity program.
Therefore, parents’ input might actually be necessary to see results. They can be trained to be effective agents of change where management of obesity in children is concerned. After the study, parents reported feeling more comfortable saying “no” to their children’s demands, setting limits on the type of food the children could eat, limiting the amount of time they spent watching TV or playing video games, and establishing consequences for breaking the rules.
This study shows that interventions that target parents alone may be an effective and non-stigmatizing strategy for achieving effective weight loss in obese children. Red Light, Green Light, Eat Right’s child and parent centered program utilizes this strategy, and enables parents and children to make the right food choices and have fun eating healthy, wholesome meals. Power to the parents, you can do it!
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Tuesday, November 23rd, 2010
Tips (And Recipes) For a Healthy Thanksgiving
With Thanksgiving just around the corner, you might think it is impossible to stick to a healthy eating plan-right? Wrong! Although high calorie foods and holidays go hand in hand, it is 100% possible to stay on track! Do not let the cornucopia of food options weigh you down; it is time to kick off the holiday season right. Follow these tips to ensure you have a happy AND healthy season!
Top 10 Thanksgiving Survival Tips
1. Eat a well-balanced breakfast and lunch before your Thanksgiving extravaganza to prevent hunger and the overeating that often results from it!
2. Bring a low calorie dish or dessert to your Thanksgiving dinner (even if you aren’t asked) to ensure you have healthy options available.
3. On the weeks leading up to Thanksgiving, make sure you maintain a healthy lifestyle every day. Choose to eat well and exercise often to prevent any unnecessary weight gain.
4. Drink plenty of water on Thanksgiving! It helps fill you up without any extra calories.
5. Aim for just one helping from each food group! Enjoy a balance of protein (white meat turkey), vegetables, and one type of starch, such as corn or potatoes, to fill you up!
6. If you must, save a red light food to have an extra helping of potatoes or a dessert!
7. Enjoy special holiday foods! Don’t waste calories on foods you can eat everyday; instead, choose smaller portions of holiday favorites like Pumpkin Pie or Sweet Potato Pie.
8. Avoid noshing on small appetizers because they can add extra calories to your meal without making you feel full.
9. Fortunately, white meat turkey, vegetables, and sweet potatoes are healthy options found at most Thanksgiving dinners! Just be aware of how they are prepared; avoid fried foods, heavy sauces and foods made with a lot of butter or oil.
10. Nix leftovers! Give your guests “doggie bags” or donate leftover food to a homeless shelter in your area.
Thanksgiving is a day to focus on family and friends and to give thanks for all the blessings in your life! You may want to even start a new Thanksgiving tradition in order to celebrate. Instead of focusing solely on the food being served, get the whole family moving with a friendly game of touch-football or basketball. Don’t forget to give thanks for your ability to maintain a healthy lifestyle during the holiday season!
Healthy and Hearty Thanksgiving Staples
Pumpkin Spiced Squash Pie
Prep Time: 40 minutes
Cook Time: 50 minutes
Ready Time: 90 minutes
Ingredients:
· 1 cup cooked mashed butternut squash
· 3/4 cup fat-free milk
· 2 eggs
· 1/2 cup dark brown sugar
· 1 tsp pumpkin pie spice
· 1 tsp cinnamon
· 1/8 tsp salt
· 1 store-bought graham cracker crust
Preparation:
1. Preheat oven to 350 F.
2. Blender, purée squash, milk, eggs, brown sugar, pumpkin pie spice, cinnamon and salt until completely mixed.
3. Pour into graham cracker crust and bake for 45 to 55 minutes or until the pie is set in the center.
4. Let pie cool on the counter and then refrigerate.
Makes 8 servings
1 slice (1/8 pie): Yellow
Nutty Bean Salad
Prep Time: 10 minutes
Cook Time: 15 minutes
Ready Time: 25 minutes
Ingredients:
· 8 cup small green beans, ends trimmed
· 2 cup sliced green onions
· 1/3 cup chopped walnuts or almonds
· 1 1/2 Tbsp chopped fresh rosemary
· ¼ cup fresh lemon juice
· 1 1/2 Tbsp grated lemon rind
Preparation:
1. Arrange green beans in a steamer basket over boiling water. Cover and steam 8 to 12 minutes or until crisp-tender. Place beans into cold water to stop the cooking process; drain.
2. Spray a sauté pan with cooking spray. Over medium-high heat, add green onions and sauté until tender. Add green beans, walnuts, rosemary, and lemon juice.
3. Cook, stirring constantly, until thoroughly heated. Sprinkle with lemon rind and serve.
Makes 8 servings
1 cup: Green
Cranberried Sweet Potatoes
Prep Time: 12 minutes
Cook Time: 50 minutes
Ready Time: 65 minutes
Ingredients:
· 2 medium sweet potatoes
· 2 Tbsp cranberry juice
· 1 Tbsp brown sugar
· 1 Tbsp butter, melted
· 1/8 tsp ground ginger
· 4 tbsp craisins
Preparation:
1. Preheat oven to 400 F.
2. Scrub potatoes and cut in half lengthwise; do not peel.
3. Spray a baking pan with nonstick cooking spray. Place the potatoes in pan, cut-side down. Bake in the preheated oven 30 to 40 minutes or until almost tender.
4. Stir together the cranberry juice, brown sugar, butter, and ginger. Turn potatoes cut-side up and brush with cranberry mixture. Bake 5 to 10 minutes or until tender. Sprinkle each half with 1 tbsp of craisins. Serve immediately.
Makes 4 servings
½ potato per serving: Yellow
HAVE A HAPPY AND SAFE THANKSGIVING!
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Thursday, November 4th, 2010
Raising a Fit Kid
It is no question that kids of all ages love to play and be active! Choosing to play tag with a group of friends, swing from the monkey bars, or even kick around a soccer ball is all part of a healthy lifestyle that may lead to a lifetime of exercising! Studies show that young children who are encouraged to participate in such activities in their early years are more likely to continue those healthy habits into adulthood.
To prevent a decrease in a child’s activity level, encourage exercise on a daily basis and have him choose an activity that he’ll enjoy. Playing fun games or sports will increase a child’s willingness to exercise!
- Exercise causes the brain to release chemicals called “Endorphins”, which naturally make us feel happy and healthy!
- Children with active lifestyles tend to excel in sports.
- Physically active kids tend to be academically motivated, alert, and successful.
- Healthy children have high self-esteem!
Healthy eating habits and an exercise routine are fundamental parts of a child’s development. Lead by example; your child will be more likely to exercise if YOU exercise. Here are some ideas to encourage your child to engage in a fitness routine:
- Give Plenty of Opportunity To Be Active:
Make sure your child has easy access to exercise. Consider purchasing a piece of gym equipment or fitness DVD. Another option is to take your child to a playground or sign him/her up for a sport.
- Focus on Fun:
Pick activities that your child enjoys, like bicycle riding, swimming, roller blading, or playing a sport. The goal is for your child to enjoy the activity so much that she don’t even realize she is exercising!
- Pour on the Praise:
Kids love to be praised. A simple high-five or “way to go” encourages children to continue the activity!
The best way for kids to get physical activity is by incorporating it into their daily routine. Toddlers to teens need at least 60 minutes on most days of the week. This can include free play at home, active time at school, and participation in classes or organized sports. For best results, establish a list of physical activities that your child can enjoy with minimal stress.
Preschoolers: Preschoolers need play and exercise to help them continue to develop important motor skills. Activities such as, kicking or throwing a ball, playing tag or follow the leader, hopping on one foot, riding a bike, freeze dancing, or running obstacle courses are all great activities that build fundamental skills.
School-age: Limit the amount of time children spend watching TV and playing computer games. Parents should help children find fun outdoor and indoor activities all year round. Some outdoor activities range from traditional sports like baseball and tennis to swimming, biking, hiking, and walking. Indoor activities include basketball, dancing, running on a treadmill, or playing an active video game!
Teenagers: Teens have many choices when it comes to being active — from school sports to after-school interests, such as yoga, gymnastics or skateboarding. It is important to remember that physical activity must be planned in advance to fit in a busy schedule. Encourage your teen to participate in activities with their peers; it’s enjoyable and healthy for their body, mind and spirit!
Exercise + Healthy Eating Habits = A Fit Kid
Many studies show young children who practice a healthy lifestyle continue those habits well into adulthood. Parents must educate their children on why a healthy diet and exercise go hand in hand. Eating well-balanced meals during the day will fuel your children’s workouts. Post workout, children need to eat a combination of complex carbohydrates and lean protein to replenish their bodies and feed their muscles!
Healthy Post Workout Snacks:
- 1 Tbsp peanut butter with a banana.
- 6 ounce container of non-fat yogurt with 10 almonds.
- 1 fat-free cheese stick and an apple.
- 5 whole wheat crackers with 2 ounces of lean turkey lunch meat.
- 1 cup of fortified, high fiber cereal with ½ cup skim milk.
Remember, calcium and protein are vital to a child’s bone stability, muscle growth and strength. The right exercises combined with the right foods are a perfect fit for you and your child. By providing a well-balanced eating plan and exercise regimen, your child will be on her way to a healthy lifestyle for years to come.
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Thursday, September 30th, 2010
School Parties
Now that school is back in session, there will be plenty of birthdays and holidays where high calorie, junky foods will be served in the classroom. We need to rethink these caloric traditions as we are in the midst of an extremely dangerous child obesity epidemic. I agree with the idea that all kids should be able to eat a cupcake every once in a while but I think parents and teachers underestimate how frequently these parties occur.
Most classes contain about 28 children which equals 28 birthday celebrations each year. Then we have all the holidays that are celebrated in the classroom: Halloween, Thanksgiving, Christmas/Chanukah, Easter/Passover, etc. With 40 weeks in a school year, we are celebrating something in the classroom each week. Even a weekly cupcake wouldn’t be so bad if that was the only celebratory treat eaten each week. But chances are if it is being celebrated in the classroom, it is also celebrated outside of the classroom. So for each school birthday, the child also goes to an out-of-school birthday. For each school holiday celebration, the child also goes to an out-of school holiday celebration. It just never ends.
Schools should be safe havens where parents can send kids without worrying about them being tempted with unhealthy foods. Sure, the child can always say “no thanks”, but how many kids actually have that willpower? Why should they be put in that position in the first place?
So how can we keep the fun and remove the calories from these parties? We can offer healthier food options or take the emphasis off of the food altogether. Here are some fun ideas that don’t involve food…
-Have a dance party. Let the birthday child pick the music and the type of dance. .
-Screen a special movie with the theme from the holiday for the kids to enjoy.
-Do a special class art project or craft that each child can bring home at the end of the day.
-Kids can make and decorate birthday cards for the birthday child; Parents can be encouraged to bring in small “goody bags” containing stickers, erasers, fun pencils and small toys) instead of cupcakes.
Some healthy ideas if your child wants to bring in a food item are:
-Angel food cake with fresh fruit
-Whole grain pretzels
-Low fat popcorn Mmake at home and put in individual “fun bags” for each student.)
-Animal crackers
-Dried fruit
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Wednesday, June 10th, 2009
Advertisers work hard to earn their money. They can take any food and make it sound nutritious. Very few laws protect the consumer from advertisers’ half-truths. It is up to us to learn how to tell what it a valid claim and what is just hype. How can you wade through the misleading information to find the truth? Easy… just look at the nutrition label and the ingredient list! The nutrition label and the ingredient list have all the information that you need to determine whether a food is healthy.
Last night was a perfect example. My kids and I were at my girlfriend’s house for dinner. She was telling me about this healthy snack she had found for her daughter. “And the best part is that she loves it!” my friend raved. She then showed me a package of Sunmaid Vanilla Yogurt Raisins. “They are raisins covered in yogurt so she’s getting fruit and milk.”
Here is how Sunmaid describes this product:
Sun-Maid starts with only the best, 100% natural raisins from sunny California. Then we cover them with a creamy, vanilla yogurt coating to create our delicious, convenient Sun-Maid Vanilla Yogurt Raisins.
They are the perfect high-energy snack food for people who are on-the-go. They also help you meet the 5-to-9 daily fruit and vegetable servings recommended by nutrition experts. Packed into the zip-close bag, Sun-Maid Vanilla Yogurt Raisins are easy to use in your party mix or cookie recipes or to pass around as a snack.
Sounds healthy, right? Then I looked at the nutrition label.
1 small package (about 25 pieces) of this “healthy snack” has 120 calories, 4.5 grams of fat and 4 GRAMS OF SATURATED FAT.
That is a ton of saturated fat (the bad fat). I particularly dislike the claim that they help you meet your fruit and vegetable servings.
Looking further down the label, I noticed that the product contains 2% RDA Vitamin C, 0% RDA Vitamin A, and 4%RDA Calcium.
I certainly would not consider this a serving of fruit or vegetables. And despite the “yogurt” covering the raisins, there is very little calcium. I decided to inspect it further and turned to the ingredient list.
Ingredients:
Natural California Raisins, Yogurt Coating (Sugar, Partially Hydrogenated palm kernel Oil, Nonfat Milk Powder, Nonfat Yogurt Powder, Whey, Titanium Dioxide, Soy Lecithin, Vanilla), Confectioners Glaze, Corn Syrup, Dextrin, and Maltodextrin.
It seems that the raisins are not covered in yogurt but in a “yogurt coating” made mostly of sugar and partially hydrogenated oil (which is a trans fat- the WORST type of fat you can have). So while the raisins may be natural, the yogurt coating certainly isn’t.
Needless to say, my friend was dismayed to learn that this healthy snack was in no way healthy. “I should have looked more closely,” she said. I replied, “I bet raisinets are healthier than these yogurt raisins.” For fun, we went online to look.
The same serving size of raisinets has about the same calories (raisinets 118, yogurt raisins 120), slightly more fat (raisinets 4.8 grams, yogurt raisins 4.5 grams) but SIGNIFICANTLY LESS SATURATED FAT (raisinets 3.1 grams, yogurt raisins 4 grams).
The ingredient list for raisinets:
Milk Chocolate (sugar, chocolate, cocoa butter, milk, lactose, milkfat, soy lecithin, vanillin – an artificial flavor, natural flavor), Raisins, Sugar, Tapioca Dextrin, Cocoa Processed with Alkali, Confectioner’s Glaze.
Instead of an artifiical yogurt coating, at least raisinets are made with real milk chocolate. Now, I am not saying raisinets are good for you. But at least when you are giving your children raisinets to eat, you aren’t fooled into thinking they are healthy. Shame on Sunmaid for misleading parents into thinking their yogurt raisins are healthy.
This is a great example of how you can’t trust a product’s claims and must turn to the nutrition label for the truth. Don’t let yourself be misled! Always get the facts before serving a new food to your children!
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Thursday, May 28th, 2009
Mothers continually struggle with trying to get their kids to eat more vegetables. The question arises, should moms sneak veggies into their children’s food? Or should they spend their energy convincing their kids to eat vegetables on their own?
It is clear to me that it is worth the extra effort to get your children to eat vegetables knowingly and willingly. Sure, you can spend your time mashing up carrots and chopping up spinach to sneak into your daughter’s pancakes. But what will happen five or ten years from now when she is living on her own? She won’t be used to the true taste of a veggie and she certainly won’t have the time (or patience) to julienne her own greens. Your victory will be short-lived.
You are much better off teaching your sons and daughters to enjoy the taste and the crunch of a vegetable. It may seem easier said than done but there are some strategies you can use to make the process easier.
1. Serve your child vegetables from the beginning and continue through toddlerhood.
Every baby is given vegetables as some of their first foods. But somehow, by the time a child is 2, his sole vegetable is usually potatoes in the form of french fries. Parents often stop serving vegetables because the child is too old for pureed veggies and too young to eat hard chunks of vegetables on his own without choking. Yet this is the most crucial time to serve your kids vegetables as snacks. Try steaming or microwaving vegetable chunks until they are soft and no longer a choking hazard. Be sure to serve all different types, including broccoli, carrots, zucchini and cauliflower. Half of your child’s mealtime plate should be vegetables.
2. Allow your children to see you enjoying vegetables.
If you crinkle your nose at the sight of a brussel sprout, it is likely your children will too. On the other hand, if you look forward to eating vegetables, your children will get the message that veggies are a healthy and delicious part of their diet.
3. Serve vegetables as its own course before the meal.
What mother hasn’t experienced her kids crying that they are STARVING while she is cooking dinner? This is a perfect opportunity to get your kids to eat their vegetables. Put out a plate of chopped veggies for your kids to pick on while you cook. When vegetables are the only option, kids are more likely to eat them. Give them another choice and they will often go with the less healthy version.
4. Serve vegetables in funny designs.
A bowl of zucchini may not seem fun but place the zucchini on a plate in the shape of a smiley face and suddenly eating it becomes a game. Presentation can make a big difference. Plate the vegetables in different shapes and your children may enjoy eating them more!
5. Serve vegetable soup.
Most kids love a bowl of vegetable soup, particularly on a cold day. When you are having a particularly hard time getting your children to eat their veggies, throw them into a soup.
6. Take your kids shopping.
Take your children to the grocery store and spend some time in the produce aisle. Go through the types of vegetables with them so they know the different options. Allow your children to pick which special vegetable they want to try that week. Then, when you serve it, make a big deal that this is your child’s “Special Vegetable of the Week”.
7. Start a vegetable garden.
Even better than letting them choose a vegetable from the supermarket? Letting them pick one off the vine. Start a vegetable garden with your children so they can grow their own vegetables. Get them involved by allowing them to water and tend to the garden. Then when the vegetables are grown, have your kids pick them and help you prepare them for eating. The more invested your children are in the process, the more likely they are to eat the vegetables!
8. Serve vegetables with a healthy dip.
Everybody loves veggies with dip. The key, however, is picking a healthy dip. You are not helping your children by getting them to eat vegetables covered in full-fat ranch dressing. Rather, give them a small amount of light or fat-free dressing to dip. You can also try a small amount of heart-healthy guacamole or hummus. Remember, the idea is for your kids to eat vegetables with a little bit of dip- not dip with a little bit of vegetables!
9. Serve vegetable stir-fry.
A great dinner option is some type of protein (chicken, lean steak, or fish) with stir-fried vegetables. My kids love when I make chicken teriyaki (which is mostly veggies with small chunks of chicken). Sometimes I even add a few pineapple rings for extra sweetness!
10. My favorite way to serve my kids vegetables…
Anybody who has ever gone out to lunch with me and my family knows my ordering quirk. Instead of ordering french fries for my children, I order them sliced cucumber. Like french fries, they can be eaten with their hands and they have a nice crunch. Obviously they don’t taste the same as french fries but my kids enjoy them. My children know that unless it is a special occasion, french fries are not an option for them. It took awhile and there was definitely fighting and complaining in the beginning. But I held strong and they have learned to eat the cucumbers instead.
There are many ways to get your children to enjoy eating vegetables. You may have to get creative but in the end it is well worth it!
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Tags: child, children, diet, healthy, kids, nutrition, obesity, parenting, picky, picky eater, vegetables, weight, wellness
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