Feeding Your Child

Ellyn Satter's Division of Responsibility in Feeding

This is geared toward those with children.  Even if you don't have kids, it may be an interesting read.  Ellyn Satter, MS, RD, LCSW, BCD is a dietitian with 40 years experience as a therapist, author, and lecturer who has combined her expertise in nutrition and psychology to teach the dynamics of feeding your child.

Parents provide structure, support and opportunities.

Children choose how much and whether to eat from what the parents provide.

The Division of Responsibility for Infants

The parent is responsible for WHAT
The child is responsible for HOW MUCH (and everything else)

The parent helps the infant to be calm and organized and feeds smoothly, paying attention to information coming from the baby about timing, tempo, frequency, and amounts.

The Division of Responsibility for Toddlers through Adolescents

The parent is responsible for WHAT, WHEN, WHERE
The child is responsible for HOW MUCH and WHETHER

Parent's Feeding Jobs:

• Choose and prepare the food
• Provide regular meals and snacks
• Make eating time pleasant
• Show children what they have to learn about food and mealtime behavior
• Not let the children graze for food or beverages between meal and snack times
• Let children grow up to get bodies that are right for them

Fundamental to parents' jobs is TRUSTING children to decide HOW MUCH and WHETHER to eat.  If parents do their jobs with feeding,  children will do their jobs with eating.

• Children will eat
• They will eat the amount they need
• They will learn to eat the food their parents eat
• They will grow predictably
• They will learn to behave well at the table

To learn more about Ellyn Satter, visit www.EllynSatter.com

Heart Health

Heart Disease is the leading cause of death in the United States.  Sometimes heart disease can't be prevented due to genetics but you can lower your chances of increasing your risks by living healthfully.

Specifically, atherosclerosis is a disease affecting blood vessels called arteries found all throughout the body. Fatty material called plaque builds up within the inner lining of arteries causing them to narrow and be less flexible. This reduces the amount of blood and oxygen that is delivered to vital organs. Foods high is saturated fat and cholesterol are the main culprits.  These foods include fatty meats, meat skin, processed meats such as bacon, egg yolks, fat or oil that is in the solid form such as butter, lard, and shortening, hydrogenated oils, coconut oil, palm oil, cocoa butter, full-fat dairy products such as cream, half and half, whole milk, cheese, ice cream, sour cream and processed grain products such as cookies, cakes, muffins and pastries.  These may be foods that you find in your diet, and that is okay but these are foods that need to be limited due to the fact that they do cause plaque build up in our arteries.  It is recommended that we consume only 7% of total fat from saturated fats.  This equates to 14 grams of less for an individual who eats 1800 calories per day.  So if you drink whole milk three times in one day, you have exceeded your saturated fat intake for the day.  Saturated fat and cholesterol add up quickly.  You can prevent this by being mindful of the foods you eat on a day to day basis.

Also lifestyle changes can help you prevent or slow the progression of atherosclerosis.

·        Stop smoking. Smoking damages your arteries. If you smoke, quitting is the best way to halt the progression of atherosclerosis and reduce your risk of complications.

·  Exercise most days of the week. Regular exercise can condition your muscles to use oxygen more efficiently. Ideally, you should exercise 30 to 60 minutes most days of the week. This doesn't mean you have to join a gym to exercise.  You can have a daily walking regimen that can help you meet your activity goals.

·  Eat healthy foods. A heart-healthy diet based on fruits, vegetables and whole grains — and low in saturated fat, cholesterol and sodium — can help you control your weight, blood pressure, cholesterol and blood sugar.

·  Lose extra pounds and maintain a healthy weight. If you're overweight, losing as few as 5 to 10 pounds can help reduce your risk of high blood pressure and high cholesterol, two of the major risk factors for developing atherosclerosis.

·  Manage stress. Reduce stress as much as possible. Practice healthy techniques for managing stress, such as muscle relaxation and deep breathing.

Behavior Changes for a HEALTHIER and HAPPIER 2012

I attended my local dietetics association meeting last night and the topic was regarding childhood obesity.  I learned some good tips to encourage behavior changes.  Use these tips to help you and your family live a healthier and happier 2012. 

Get Moving

Aim for at least 1 hour of physical activity a day

·       Schedule outdoor time: plan family walks, outings to the park, or bike rides

·       Be active indoors: dance, vacuum, make beds, play balloon volleyball

·       Sign up for activities through the YMCA, Parks and Rec Dept, schools and community centers

Pull the Plug

Limit screen time (TV, computers and video games) to 1-2 hours a day

·       Remove TV and computers from bedrooms

·       No TV for children under 2 years of age

·       Turn off TV during mealtimes

Drink Well

Limit sugar-sweetened beverages

·       Stock home with healthy drinks (flavored water, non-fat or low-fat milk) instead of soda or juice

·       Mix 100% fruit juice with water and limit to:

o   4-6 oz. for 1-6 year olds per day

o   8-12 oz. for 7-18 year olds per day

o   4-6 oz. for 18+ year olds per day

Eat Smart

Eat more fruits and vegetables. Eat less fast food. Eat breakfast Daily. Limit portion sizes

·       Offer fruits for snacks and desserts instead of chips, cookies, and candy

·       Choose frozen or canned fruits and vegetables if fresh are not available (be wary of heavy syrups and high sodium content – you can always rinse canned goods prior to consumption)

·       Cut up fruits and vegetables so they are ready to eat

·       Visit farmer’s markets and choose a wide variety of fruits and vegetables

·       Order the smallest size of food/beverages at restaurants

·       Prepare homemade meals in advance to avoid the temptation of fast food

·       Avoid “extras” such as cheese, bacon, and mayonnaise

·       Stock kitchen with easy to grab breakfast items (fruit, nuts, mini bagels or English muffins, cheese sticks, yogurt, hard-boiled eggs)

·       Eat breakfast, lunch, and dinner together as a family when possible

·       Serve food on smaller plates

·       Keep serving dishes off the table

·       Split an entrée or take half home when eating out

·       Begin meal with a salad and or broth-based soup

·       Drink water at first sign of hunger, you might actually be thirsty

Foods that Fight Fat

http://sofitmagazine.com/current-issue.php

Check out my latest article in So Fit Magazine to find out which foods fight fat and why inflammation may be the culprit to weight gain.

Anti-inflammatory Food Pyramid

Jerky - Healthy snack or Junk food??

Many believe jerky is unhealthy because it is loaded with preservatives but actually many jerky varieties can be a great way to cure your afternoon hunger pangs. 

Jerky is high in protein and low in fat and carbohydrates.  Protein helps to satisfy by providing that feeling of fullness without the bloat from carbohydrates and weigh-down feeling from fats.  Be careful though because some beef-jerky brands are full of sodium, such as MSG and sodium nitrate.  There are many chemical-free products available.  You will want to choose brands that are made from all-natural ingredients.  Gourmet Natural Beef Jerky (americangrassfedbeef.com) has no preservatives and is made from lean, grass-fed beef.  Research shows that grass-fed beef contains healthy omega-3 fats.
The meat is cut into strips, trimmed of fat, marinated in a seasoned rub or liquid, and dried or smoked with low heat or is occasionally just salted and sun-dried. The result is a snack which can be eaten immediately or can be stored for months without refrigeration.

Jerky is an easy on-the-go snack that can be stored mostly anywhere and is always ready to eat.  It has a chewy texture and comes in a wide variety of flavors such as teriyaki, barbecue, spicy pepper and original smoky. 

Here is the nutrition facts panel for an old-fashioned beef jerky.  As you can see it is low in calories and fat and high in protein.  This product is also high in sodium so if you suffer from high blood pressure you will want to choose a different option. 

You can make your own low sodium jerky at home.  Check out this easy recipe.

Ingredients:

• 1/4 teaspoon garlic powder
• 1/4 teaspoon of cayenne pepper
• 1 teaspoon liquid smoke for that hickory flavor
• 1 teaspoon seasoned salt
• 1 tablespoon of Worcestershire
• 1/4 cup of soy sauce

Directions:

1. Mix ingredients and marinate 1/4″ thick meat strips for at least an hour.
2. Dehydrate according to dehydrator manual OR cook in oven on the lowest temp. (175-200), for about 3-4 hours until it bends but does not break. Enjoy!

There are also meatless varieties available such as Primal strips made from soy, Seitan and Shiitake mushrooms. 

Cholesterol Check

Everyone has cholesterol in their bodies whether they eat animal products or not.  Cholesterol is a building block of body cells and hormones and it is necessary for metabolism.  High cholesterol can be harmful to the body by blocking and damaging arteries.

Cholesterol comes from two sources:

1. Serum (blood) cholesterol flows through the bloodstream. Your body manufactures most of its blood cholesterol, but it absorbs some from the foods you eat. A total blood cholesterol level of less than 200 mg/dL is a healthy goal.
2. Dietary cholesterol is found only in foods of animal origin, such as meat, poultry, fish, eggs, and dairy products. It is not found in plant foods. This source is easier to control. Individuals should limit their intake of cholesterol to less than 300 milligrams daily.

Cholesterol profile:

• HDL (High Density Lipoprotein) is the good, Healthy cholesterol. HDL picks up and carries excess cholesterol from artery walls and brings it back to the liver for processing and removal. You want this number to be high—at least 60 mg/dL—to protect your heart. Levels too low (less than 40 mg/dL) are bad for your health, increasing your risk for heart disease.
• LDL (Low Density Lipoprotein) is the bad, Lazy cholesterol. LDL is made by the liver to carry cholesterol to the body’s cells and tissues. It may form deposits on the walls of arteries and other blood vessels. You want this number to be low. Less than 100 mg/dL is optimal (and up to 129 mg/dL is near optimal). Unhealthy levels are 130-159 mg/dL (borderline high), 160-189 mg/dL (high), and over 190 mg/dL (very high).
• Triglycerides are the most common forms of fat found in food and in the body. The visible fat on chicken and steak is actually triglycerides. If you are overweight, your body stores the extra calories you eat as triglycerides. People with high triglyceride levels often have low HDL (good cholesterol) levels; this combination is considered by many experts to be associated with an increased risk for heart disease. Less than 150 mg/dL of triglycerides is considered normal. Levels above 150 are considered high to different degrees: 150-199 mg/dL (borderline high), 200-499 mg/dL (high) and over 500 mg/dL (very high).

High Cholesterol: Healthy Choices When Eating Out

Many restaurants offer delicious, low-fat, low-cholesterol meals. These tips will help you make eating out healthy and enjoyable.

Before You Order

• If you are familiar with the menu, decide what to order before entering the restaurant. This tactic will help you avoid any tempting foods that may not be so healthy.
• If you are trying a new restaurant, take time study the menu in order to avoid making unhealthy decisions.
• Have the server remove temptations (butter, for example) from the table.
• Drink two full glasses of water before your food arrives.
• Avoid foods described in the following way: buttery, buttered, fried, pan-fried, creamed, escalloped, au gratin (with cheese), or a la mode (with ice cream).
• If you want to eat bread, choose Melba toast or whole-grain rolls without butter or margarine.

When You Order

• Order foods that are steamed, broiled, grilled, stir-fried, or roasted.
• Order potatoes baked, boiled, or roasted instead of fried. Ask the server to leave off the butter and sour cream.
• Order first so that you will not be influenced by other's choices.
• For appetizers, order broth-based soups such as minestrone or gazpacho.
• Choose seafood, chicken, or lean meat rather than fatty meats; remove all visible fat from any meat.
• Order broiled, baked, grilled, steamed or poached entrees
• Ask the server to substitute low-fat foods for high-fat foods. For example, ask for steamed vegetables instead of fries.
• Ask the chef to remove the skin from poultry and to prepare your food without butter or cream sauces. Or ask for the sauce on the side so you can control how much you eat.
• Ask the server about ingredients or preparation methods for the dishes you're not familiar with.
• Order vegetable side dishes without sauces or butter or ask them to put them on the side.
• For dessert, order sorbet or fresh, seasonal fruit without whipped cream or a topping.

Salad Tips

• When choosing from a salad bar, avoid items like grated cheese, prepared salads, cream dressings, chopped eggs, bacon bits and croutons.
• Use a squeeze of lemon instead of dressing on salads. Or try rice vinegar or balsamic vinegar.
• If you opt for dressing on your salad, order the dressing on the side. Dip your salad fork into the dressing, then into the salad. You will consume less dressing if you just get a taste of it on each mouthful of salad, rather than pouring it over the salad.

Average Cholesterol content of some meat products:

Chicken breast, oven roasted, fat-free sliced – 2 slices = 15 mg

Boneless skinless chicken breast – 3-4 oz = 60 mg

Salmon – 3 oz. = 60 mg

Shrimp – 3 oz. = 100 mg

Shrimp – 4 large = 35 mg

Tilapia – 4 oz. = 60 mg

Egg yolk – 1 = 165-200 mg (Recommended: 2 yolks/week)

Heart Healthy Guidelines to LOWER CHOLESTEROL:

* Limit foods high in saturated fat and cholesterol and those containing refined flours and sugars

* Enjoy monounsaturated fats such as canola and olive oil, nuts, seeds, avocado and salmon

* Avoid Fried foods

* Eat more foods with fiber - raw fruits and vegetables, vegetable sources of protein - beans, lentils, whole grains, nuts, flaxseeds

*Eat fish 2 times per week - ocean fish baked, broiled or grilled (watch serving size)

* Exercise regularly

* Enjoy soy protein - tofu, soymilk, soy nuts, and edamame

* Choose fat free or 1% milk and other dairy products

* Lose weight, even just 5-10 pounds can make a difference

* Try eating meatless a few times per week

References: Spark People and Web MD