Tips for More Nutritious Meals

Tips for More Nutritious Meals

September 28th, 2010 by admin  |  No Comments

It can sometimes seem like an overwhelming challenge to make sure you are always serving nutritious meals and snacks, especially when you are too busy to really think much about what’s for dinner. Fortunately, by making just a few simple changes to the way you shop and the way you cook, you can make your food healthier and more nutritious. Follow these easy tips for fast, effortless ways to serve healthier food.

Buy a Steamer Basket

They cost only a few dollars, but provide you with the healthiest, quickest method of cooking your vegetables. Steaming food allows as many of the nutrients to stay inside the food as possible. Boiling causes nutrients to leach out into the water, and sends them down the drain. Microwaving can overcook vegetables and leave them limp and rubbery. Steaming leaves your vegetables looking delicious, allows you to control how cooked you would like them to be, and requires no extra fat to cook.

The frozen food aisles are now full of steam in the bag options for your microwave, which are great but the cost will add up over time. By investing in a steamer basket that fits inside any standard pot, you can buy the freshest, most nutrient packed vegetables and cook them in the healthiest way.

Switch to Whole Grains

This doesn’t just mean bread. Most people know that whole wheat bread is better for you than white, but many don’t realize that brown rice is a better choice than white rice. Just like with the wheat in your bread, white rice has been stripped off all the good stuff – fiber and nutrients. Even if it has been enriched to add nutrients back in, the fiber has been lost for good. Choosing brown rice will give every meal a nutritional boost.

The same goes for pasta, cereals, and even snack crackers. Just by choosing a whole grain option rather than the refined grain, you will increase your fiber intake and make both meals and snacks healthier.

Double Up on Vegetables

When serving up a plate of food, make sure that the vegetables take up more room on your plate than any other part of the meal. Your serving of vegetables should be larger than either protein or grains. By eating more vegetables and less meat, pasta, rice or potatoes, you will eat meal higher in nutrients while also lower in calories. Fill up on the veggies and you will be less likely to overeat those foods you need less of – or those you don’t need to eat at all!

Change Your Beverage

Instead of serving soda with a meal, choose a healthy glass of milk or even fruit juice for extra nutrition. Soda will only provide you with empty calories, or in the case of diet soda, chemicals with no nutritional value at all. When serving your kids a beverage with their meal, stick to milk unless they haven’t had any juice that day. Kids should really only have one serving of juice a day, even if it does contain more nutrition than water.

A meal served with a healthier beverage is a healthier one overall. Just make sure that kids are eating their food and not just downing the milk. It might be necessary to hold back the beverage until the food starts to disappear.

These may seem too good to be true, but they really are simple changes that will make a big difference in nutrition. It doesn’t have to be difficult or time-consuming to make a healthy meal!

Smart Nutrition for Immune Support

Smart Nutrition for Immune Support

September 16th, 2010 by admin  |  No Comments

Food does more than keep us healthy; it also provides our bodies with the necessary tools to do the same. Good nutrition supports the body’s ability to fight off illness, balance good and bad bacteria, and prevent infection. While simply eating a healthy, balanced baby food diet comprised of all four food groups will definitely keep your baby’s body strong, there are certain foods that provide a special boost of defensive nutrients. These foods will help your baby to have a stronger and more effective immune system.

Immunity Boosting Vitamins

Most people know that vitamin C is a powerful fighter against illness. It increases the number of white blood cells, which are vital to fighting off infections and also helps your body create important antibodies. Making sure your baby is getting enough vitamin C can help prevent illness and also shorten those that can’t be avoided. Citrus fruits are great sources of vitamin C, but the acidity might be hard on your baby’s stomach. Choose other options that are also full of vitamin C such as papaya, kiwi, cantaloupe and strawberries.

Although it isn’t as well known as vitamin C, Vitamin E is also an important immunity booster that can keep your baby healthy. Vitamin E helps your body to create the cells that fight germs and even cancer. Vitamin E is found in grains, nuts and vegetable oils. Almonds are a great sources, so consider trading your peanut butter for almond butter – although peanut butter provides a good dose of vitamin E too. Another excellent source that is perfect for babies is avocado.

Other Antioxidants

In addition to vitamins E and C, which are both antioxidants, there is another powerful antioxidant that can provide an incredible boost to your baby’s natural defenses against illness. A group of phytonutrients known as caretenoids, specifically beta-carotene, are incredible immunity boosters. Beta-carotene helps the production of those important illness-fighting cells, as well as destroying free radicals, which can lead to all kinds of problems including cancer.

The body also uses beta-carotene to create vitamin A, another great immune boosting vitamin. All of the caretenoids in this family of nutrients have similar protective effects on the body and are thought to be one of the best cancer fighters around. Look to foods like carrots, mangoes, sweet potatoes, and tomatoes.

Omega-3 fatty Acids

There has been a great deal of buzz around these essential fatty acids in recent years for good reason. Not only are they great for your heart, they also have immune boosting powers as well. Kids who get enough omega-3’s generally get fewer respiratory infections than those who don’t. Get these healthy fats in foods like fish and nuts. Almonds are on the best nut sources of omega-3’s, which makes another argument for almond butter as a peanut butter substitute. When choosing fish, look to choices like salmon, which is high in omega-3’s while low in mercury, which can be a danger in some fish sources.

The right baby foods really can make a difference in how often your child gets sick as well as the duration of illness. And it’s not just minor illnesses you will be helping your baby to avoid, but also far more serious problems both now and later in life. Supporting the body’s natural defenses against infection with these incredible immune boosters will keep your baby healthy and happy for a long time.

Preparing Infant Cereal

Preparing Infant Cereal

September 10th, 2010 by admin  |  No Comments

Infant cereal will probably be your baby’s first baby food. It is a versatile choice because it can be prepared in many different ways to change the texture, thickness, and taste as your baby progresses through new solid foods. From first feedings through the second year of life, you can prepare baby cereals to meet your baby’s changing needs and preferences.

Preparing the First Feeding

When you mix up your baby’s first feeding of infant cereal, you are setting off on a feeding adventure that will continue for years to come. The first feeding is important and exciting, but remember that your baby isn’t ready for much just yet. To avoid waste, make only a small amount of cereal. Your baby probably won’t consume much.

Infant cereal can be prepared using either breast milk, formula, or water. It’s best to stick to breast milk or formula for several reasons. First of all, they offer more nutrition than water. Secondly, they will infuse the cereal with a smell and taste that is familiar to your baby, making it more likely she will be interested in eating it. Because breast milk contains enzymes that break down the cereal, you will notice that it causes the cereal to become thinner and even soupier the longer it sits out. This is normal and won’t hurt the baby, but can make it harder to feed, so feed immediately after mixing.

Start with a rice cereal, as it is the easiest on your baby’s system. Slowly add breast milk or formula until the mixture becomes very thin and soupy. This might be difficult to get on a spoon, but your baby has only ever had liquids in her short life, so anything thicker will be difficult for her tongue to handle and she could choke. Although she is unlikely to be in and danger from the choking, it could make for an unpleasant experience she won’t want to repeat, which could lead to refusal of solids for a while.

Progressing to Thicker Cereal

As your baby gets better at moving food to the back of his mouth with his tongue and swallowing, you can start to thicken the cereal. Continue to use breast milk or formula to mix, but in a different ratio to make a gradually thicker version. During this time you will likely also be introducing baby to other foods such as pureed fruits and vegetables. Try to match the cereal’s thickness to that of the purees you are using.

As baby gets used to other foods, you can start mixing them with the cereal to add more flavor and change the texture. Add mashed bananas to infant cereal for a slightly chunkier texture. Each new texture your baby encounters will help him to learn more and progress to the next level.

Moving On From Rice

After you have tried rice cereal for a while with no problems, you can try other grains such as oatmeal and wheat cereals. Be sure to introduce them one at a time in order to judge what caused any potential reactions. Mix these cereals in the same manner as the rice cereal, using breast milk or formula to achieve the desired consistency.

All of these cereals can be mixed with a variety of fruits and vegetables. Although the idea of mixing pureed pees with oatmeal might seem odd to our grown-up palate, to a baby for whom all of these tastes and textures are new, it won’t seem so strange. Keep trying new combinations to make infant cereal new and interesting to baby.

Nutrition for Mom and Baby

Nutrition for Mom and Baby

July 8th, 2010 by admin  |  No Comments

When you find out you are pregnant, it is time to take a good look at your nutrition. Eating foods that provide all of the vitamins and minerals your baby needs is absolutely vital during pregnancy, so you will need to pay close attention to what you are eating.

During pregnancy, your body is undergoing major changes and a great deal of strain. It’s important to keep it functioning at peak performance to support the growing life in your womb as well as keep yourself healthy. The best way to do this is with proper nutrition.

Why You Need Good Nutrition

The baby inside you will draw all of the necessary vitamins and minerals from your body through the placenta. This means that your body’s stores of these important nutrients will quickly become depleted if you are not replacing them every day. There are some vitamins and minerals that the body can not produce nor store, therefore you must provide them through your diet. Your baby will take what is needed without regard for what your body requires to function, so you must be conscientious about good nutrition to be sure you can continue to support your growing baby as well as keep your own body healthy.

Keys to Good Nutrition

The number one key to getting all the nutrients both you and your baby need is to eat a varied diet of foods that are nutrient-rich. Including all kinds of fruits and vegetables, as well as lean proteins and whole grains in your diet will give your body the range of vitamins and minerals required. Eat the proper number of servings from all of the food groups, and choose different options from each throughout the week. Each food can provide a different mix of nutrients, and keeping your diet varied will make sure you are getting the most out of the foods you eat.

Removing unhealthy foods that don’t offer much in the way of nutrition from your diet is vital during pregnancy. To make sure that you and baby are getting everything you need, you should make sure every food you eat has some benefit for your body and your baby. Skip high-calorie, low-nutrition foods such as fast food, sugary foods, sodas and junk food like potato chips and candy. It’s ok to have a treat once in a while, but remember that these foods aren’t doing you or your baby any good.

Don’t forget beverages! What you drink can also help to provide you with good nutrition. Choose low-fat milk, 100% juices, and remember to drink plenty of water as well. Hydration is important for you and your baby too!

Prenatal Vitamins

You should take a prenatal vitamin to fill in any gaps in your diet and ensure you get the right amounts of all of the vitamins and minerals. Make sure your vitamin provides everything you need – discuss it with your doctor or pharmacist before making a purchase. You can get your vitamins both over the counter or with a prescription from your doctor; as long as you make sure they contain everything you need.

If you don’t eat properly, your baby doesn’t eat properly either. Keep in mind that everything that goes into your body goes into baby’s body as well. Since you baby can’t make good choices, you will have to be the one to make them for you both.

The Role of Protein

The Role of Protein

July 3rd, 2010 by admin  |  No Comments

The body needs many things to survive and to function at peak performance. One of the most important of these is protein. Protein is a macronutrient; this means that our bodies need quite a bit of it, as opposed to micronutrients like vitamins, which are not needed in large quantities.

Protein is a part of every cell in the body, and is used to perform many vital tasks, such as the creation of enzymes and hormones, and the building of tissue. Our bones, muscles, skin, and blood are all created using protein. Proteins are made up of amino acids, some of which our bodies are incapable of producing; we must provide these to our bodies through our diet. Unlike fat or carbohydrates, the body does not retain stores of protein, so we much continually replace it.

How Much Protein Do We Need?

The amount of protein recommended daily ranges from 10-35%, depending on age and gender. While high protein, low carbohydrate diets have been popular in recent years, the truth is that our bodies do not need to be overloaded with protein. A child between 1-3 years old requires on 13 grams of protein a day, while even an adult male needs only 56 grams. This isn’t really a lot, when you consider that one cup of milk contains 8 grams of protein. A child who has several glass of milk a day will easily meet and even exceed protein requirements.

What Foods Provide Protein?

The average person gets more than enough protein through their diet. Foods high in protein include eggs, meat, poultry and fish, dairy products, beans and nuts. As long as your diet contains some of these foods on a regular basis, you are likely getting enough protein.

A vegetarian or vegan diet can present some difficulties in getting enough protein, but it is certainly possible to do so. It simply requires a good understanding of nutrition and what non-animal sources of protein are available. In addition to the options above, tofu, some fruits and vegetables, and many grains contain protein as well.

Are All Proteins Equal?

There are two types of protein sources. They are incomplete, and complete proteins. A complete protein contains all of the amino acids our bodies require to survive. Complete protein sources are generally animal proteins such as meats, eggs, and dairy products.

It is possible to obtain all of the amino acids through a variety of other protein sources by mixing and matching these foods into your diet to ensure you are getting everything you need. Those who do not consume animal products will need to make sure various sources of proteins are incorporated into their diet to ensure the amino acids are all represented.

Some sources, while listed as complete proteins, may not be the best choice because they can be high in fat. A steak is a complete protein, but is also high in saturated fat. Dairy products too can be sources of excess fat. In moderation, these are excellent sources of protein and can be incorporated into a healthy diet. Leaner sources of protein, such as chicken, are a better choice for daily consumption, however.

Although the diet industry has pushed protein supplements in the form of bars and shakes for years, for most people the better choice is a healthy diet incorporating high quality, low fat protein sources. Synthetic sources may contain other ingredients that are neither necessary nor healthy.

Your Diet During Pregnancy

Your Diet During Pregnancy

June 28th, 2010 by admin  |  No Comments

When you are pregnant, it is important to remember that everything you put into your body, you are also putting into your baby’s body. A diet filled with healthy foods and free of potentially harmful ones is therefore absolutely vital to a healthy pregnancy.

When you find out you are pregnant, it’s a good time to review your current diet and make the necessary changes. You will need to provide your baby with all the nutrients required for growth, so make sure they are all represented in your diet.

Eat From All the Food Groups

A balanced diet includes foods chosen from all of the food groups. During your pregnancy, you should aim to eat the following amounts from each food group:

  • Grains, such as breads, pasta and rice: eat 6-9 servings a day. Choose whole grain options such as brown rice and whole-wheat bread.
  • Fruits and vegetables: eat a minimum of 5 servings a day. Be sure to include both fruits and vegetables, and choose a wide variety of different types to get all the varied nutrients they offer.
  • Dairy products, such as milk, yogurt, and cheese: eat 4 servings a day. Choose low-fat options and look for choices fortified with vitamin D.
  • Meats, poultry, fish, and beans, as well as other protein sources: eat 2 servings a day. Look for lean meats and include fish as well for the important Omega-3 fatty acids.

What Is A Serving?

When reading the recommendations above, you might think that’s a lot of food to fit into a day. This is because most of us have a skewed view of what a serving should look like. In our society of oversized portions, we have come to think more is better. But learning to eat the appropriate portion sizes will help us to keep a healthy, balanced diet, and eat the right amounts of the foods we need. This is especially vital during pregnancy when it might be hard to eat the right amount due to the pressure of the uterus on the stomach.

Sample servings of all of the food groups include:

  • For a serving of grains: one slice of whole wheat bread, half a cup of cooked pasta or rice, half a cup of hot cereal or one cup of cold cereal
  • A serving of fruits or vegetables is one medium sized fruit like an apple or a pear, half a cup of cooked vegetables, or three quarter of a cup of fruit juice.
  • A proper serving size for a protein on your plate is about a two to three ounce piece of meat or chicken, one egg, or one third of a cup of nuts.
  • To get a serving of dairy, try one cup of milk, one cup of yogurt, or one and a half ounces of cheese.

What About Sweets And Fats?

As with any healthy diet, during pregnancy sweets and fats should be kept to a minimum. Although fat is a necessary component of a healthy diet, if you are eating the proper amounts from the food groups, you are likely getting all the fat you need. Extra fats are not healthy, and neither are added sugars. It’s ok to have a treat once in a while, but don’t make it a regular habit. It will take the place of a serving of much-needed nutrients in your diet, and your baby needs all the nutrition you can get.

If you are getting all your recommended servings from the four food groups, you are well on your way to a healthy pregnancy. It is still a good idea to take a prenatal vitamin, however, to fill in any nutritional gaps.