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!

Why Whole Grain is Best for Baby

Why Whole Grain is Best for Baby

August 31st, 2010 by admin  |  No Comments

Carbohydrates make up a large portion of our body’s nutrition needs. Of the three macronutrients required by the body every day, carbohydrates form the largest percentage of recommended daily intake, more than protein and more than fat. Although it doesn’t surprise anyone that we need more carbs than fat, many people are surprised that we need more carbs than protein.

Recent diet crazes that have instructed people to cut out carbohydrates have caused a general belief that carbs are bad for you, and will cause obesity. This isn’t accurate. Your body needs carbs, and so does your baby’s body. The key is to choose the right kind of carbs to provide nutrition and avoid empty calories.

The Types of Carbohydrates

Carbs come in two main forms: simple and complex. Simple carbs are high in sugar and refined grains. Some of this occurs naturally, but much of it is the result of processing. White bread is a perfect example of a simple carb. It is made with wheat that has been processed and stripped of the portions of the grain that contain the fiber and most of the nutrition. While “enriched” grains have had the nutrition added back afterwards, the fiber can’t be replaced, and you are left with the type of carbohydrate that is broken down quickly by the body. This can cause spikes in blood sugar levels

Complex carbs are foods that contain a lot of fiber, and take longer for the body to digest. They maintain a steadier level of sugar in the blood, and thus more sustained energy and fullness. Whole grains are complex carbs. The grains have been left in their natural form and not refined to remove any part of the grain. They are a great source of fiber as well as other nutrients.

The Benefits of Whole Grains

Eating whole grain foods regulates the digestive system and keeps the good bacteria in balance, meaning less gastrointestinal problems and a healthier immune system. This goes for both babies and adults. Whole grains have been linked to a reduced risk of heart disease, cancer and diabetes, and also help to regulate cholesterol levels. Starting your baby on whole grains is an investment in future health.

Whole grains are also full of nutrition in its natural state, which is always better than vitamins and minerals that have been added synthetically.

Whole Grain Baby Foods

With the recent push towards whole grain foods, it isn’t hard to find them on the shelves of your local supermarket. When choosing infant cereal, look for brown rice rather than refined white rice. Oatmeal is usually a whole grain, but check the label to be sure. Barley is also a great whole grain for baby, but again, be sure to read the label to make sure the barley infant cereal you choose is made with whole grains.

When your baby is ready for foods like bread, choose a whole grain variety rather than white. Children who start on whole grain breads and aren’t introduced to white bread are less likely to reject it than those who start with white. Bread labels can be tricky, and not every wheat bread actually contains whole wheat grains, so read the ingredients no matter what the label says.

You can also add whole grains to foods like soups. Both brown rice and barley make great additions to your favorite soup. Whole grain pasta is now widely available, and is a smart choice and a great finger food for baby.

Nutrition in Your Breast Milk

Nutrition in Your Breast Milk

August 8th, 2010 by admin  |  No Comments

Breast milk is an amazing liquid. It contains all of the vitamins, minerals, antibodies and more that your baby needs to grow and thrive. The only thing you need to do to make sure that your baby is getting everything needed out of your breast milk is to make sure that you are healthy. Your body will take care of the rest!

Eating a Healthy Diet

While you are breastfeeding, you need to provide your body with all of the nutrients it needs to do that important job of making the perfect baby food for your baby. This means eating a healthy, balanced diet that provides all of the necessary vitamins and minerals as well as the proper amount of calories from fat, protein, and carbohydrates.

Your body will take the nutrients it needs from your body’s stores in order to fill the breast milk with all of the incredible nutrition that your baby can’t get any other way. You will need to replace those nutrients every day. Make sure that the foods you choose are varied and include lots of fruits and vegetables, whole grains, and good protein sources. You should aim to follow the recommended daily amounts for servings from each food group. Try to get 6-9 servings of grains, 2-3 servings of protein, 3-4 servings of dairy, and 5 or more servings of fruits and vegetables. Avoid unhealthy choices such as those high in sugar or unhealthy fats.

Does Your Diet Affect the Nutrition of the Milk?

The answer is a little complicated. While breast milk has been shown to be remarkably nutritionally stable in spite of imperfect nutrition on the part of the mother, there are many ways in which your diet can affect your breast milk. Your body will continue to make nutritionally sound milk for your baby except in cases of extreme deprivation – however, your diet supports your body’s ability to make enough breast milk for baby’s needs.

Eating the right number of calories, keeping your body healthy with a balance of vitamins and minerals, and maintaining adequate fluid intake are all vital to keeping your production of breast milk steady. Remember that your body is working hard to make that milk – you need to give it a steady source of fuel.

There are some things you eat that can affect the composition of breast milk. Research has shown that the type of fat you consume can affect the type of fat most prevalent in your breast milk. Try to stick to healthy unsaturated fats to ensure baby is reaping the benefits these fats provide. The level of fat in breast milk is most affected by the fullness or emptiness of the breast. A highly engorged breast will have a lower fat content than an emptier one. However, as long as your baby nurses regularly, there is no need to worry about the amount of fat in the milk.

The best thing you can do for your baby’s health is to breast feed, and the best thing that you can do to help your body produce healthy breast milk is to be healthy yourself. As long as you are eating nutritious foods and drinking plenty of water, you shouldn’t have to worry about the content of your breast milk. Your body was made to produce that perfect food for baby, and it is very good at the job. All you need to do is support it!

Healthy Snacks to Beat Afternoon Hunger

Healthy Snacks to Beat Afternoon Hunger

July 29th, 2010 by admin  |  No Comments

When afternoon hunger strikes and you are stuck at work, it can be all too easy to turn to a vending machine full of junk food. When you are pregnant, however, it becomes even more vital that you avoid the urge and turn to a healthy snack instead. If you plan ahead and have a convenient, delicious and nutrient-packed snack handy, you will find it much easier to skip the junk.

When you are planning for your afternoon snack at work, try to choose a snack that will keep you full until dinner. Include protein and fiber, and avoid snacks that provide only simple carbs. A snack high in sugar will not keep you feeling full for long, and may cause a crash that will contribute to that afternoon feeling of fatigue. So skip that tempting chocolate bar and go for one of these snack options instead. They will give you sustained energy that lasts for the rest of your work day, and won’t have you looking for another snack.

Fresh Fruits and Veggies

Snacks that include fruits and veggies are a great option. They are portable, healthy, and when combined with the right foods can provide the fiber and protein combination that will prevent you from being hungry again in an hour.

Try apple or pear slices with a cup of low fat vanilla yogurt for dipping. The yogurt will provide the protein, while apples and pears are high in fiber and lower in sugar than some other fruits. Many grocery stores sell pre-sliced apples which can be very convenient if you are short on time.

Pair celery sticks with peanut butter for a tasty, crunchy snack. The peanut butter provides both fiber and protein, a double benefit. You can also enjoy other fresh veggies such as carrots and broccoli along with your celery for more nutrition and more filling fiber.

Go Nuts

Instead of cheese and crackers, pair a few slices of cheese with a handful of nuts like almonds for a satisfying snack that will keep you going until dinner. A trail mix that combines dried fruits with nuts is another perfect afternoon snack. Make up a batch at home and then divide it into small plastic bags. They will be easy to grab on the go, and also make sure that you don’t overeat – this type of snack makes it all too easy to keep eating!

Use some caution when choosing nuts however, as some that have been salted may contain high levels of sodium.

Choose Whole Grains

A whole grain bagel, English muffin, or even toast topped with peanut or almond butter is another great afternoon snack choice. These foods aren’t just good for breakfast! Any of them will provide lots of fiber, and once again peanut butter comes to the rescue to add flavor and protein.

Another great snack mix idea: mix together a whole grain cereal like Cheerios with some raisins and low-salt pretzels for a delicious combination of flavors that will kill your afternoon hunger quickly.

Keep some of these snack options ready at your desk at all times. Those that don’t require refrigeration are easy to keep handy so you can reach for one even if hunger hits when you are too busy to leave your desk. Smart snacking will keep your body fueled throughout the day and avoid empty calories.

Gestational Diabetes and Your Diet

Gestational Diabetes and Your Diet

July 28th, 2010 by admin  |  No Comments

Around the end of the second trimester, a glucose tolerance test will be performed on most pregnant women to check for signs of gestational diabetes. This form of diabetes affects only pregnant women, and while relatively rare, is serious for both mom and baby. Luckily, it is not difficult to control with the proper diet and monitoring.

The Basics of Gestational Diabetes

Having gestational diabetes does not mean there is any reason to suspect that you had diabetes prior to pregnancy, or that you will continue to have problems afterwards. Although no one is certain what exactly causes it, there is reason to believe that hormones from the placenta may cause insulin resistance. This is a condition where the action of insulin in the blood to work on glucose and turn it into energy is blocked, leaving high levels of glucose in the bloodstream. This results in hyperglycemia.

The extra glucose in your blood will cross the placenta and enter the baby’s blood. This causes the baby’s pancreas to secrete more insulin in response. High insulin levels in newborns have been linked to breathing problems and a higher likelihood of obesity later in life. Babies born to mothers with gestational diabetes are often larger than average, as they have received too much energy in the form of glucose.

How to Treat Gestational Diabetes

If you have been diagnosed with gestational diabetes, one of the first things your doctor will recommend is a major overhaul of your diet. You will require a special eating plan, and will probably be told to monitor your blood sugar levels. Although you should discuss your new meal plan with your doctor, there are some general recommendations to follow to eat right and control the symptoms of gestational diabetes.

What to Eat

Glucose levels in your blood are directly related to the foods you eat. The foods that cause the highest levels of glucose are carbohydrates, so any woman diagnosed with gestational diabetes will have to be very careful about eating the right carbs. You shouldn’t give up carbs altogether – this isn’t healthy for you or your baby. But you will need to get your carbs from the right sources.

Skip simple carbs, especially anything high in sugar. Instead, choose the complex carbs found in whole grain foods. These will break down more slowly in your body and prevent spikes in blood glucose that can be caused from fast-acting sugars and refined carbs. Be sure to balance your intake of carbs throughout the day. Avoid having a large amount at one meal; instead, spread your intake out over several meals.

Another thing to remember is that you should eat throughout the day. Don’t skip meals or snacks. Eating regularly keeps a steady level of energy and prevents urges to overeat or eat the wrong things due to hunger.

Although it may be tempting to switch to artificial sweeteners to fill the gap left by the sugar in your diet, try not to give in. Not all artificial sweeteners are safe during pregnancy, and even those generally thought to be ok simply don’t have enough research behind them to be absolutely certain of their safety.

The restrictions of a gestational diabetes diet are not always easy to follow, but remember that you are doing it for your baby’s health. Also bear in mind that it will not be forever; you only have to continue with the diet until the end of your pregnancy, at which point the gestational diabetes will be at an end.

Nutrition: The Role of Carbohydrates

Nutrition: The Role of Carbohydrates

July 23rd, 2010 by admin  |  No Comments

In recent years, carbs have replaced fat as the scapegoat in weight gain. Low-carb and no-carb diets have come into fashion. The problem is that carbohydrates are necessary to good health and nutrition. The body uses carbs to create glucose, which provides your system with energy. Carbohydrates essentially fuel the body.

The Types of Carbohydrates

There are two types of carbohydrates: simple and complex. Simple carbs are foods high in both natural and added sugars. They break down quickly and tend to be higher in calories with less nutritional value. Fruits are a natural source of simple carbs, but any processed food that contains extra sugar, or any form of sugar is included in this category. These foods include sodas, candy, baked goods such as cakes and cookies, and even white bread.

Complex carbohydrates, on the other hand, take longer to break down and include starches and dietary fiber. These types of carbs include foods such as potatoes, rice, breads, grains and many vegetables. The key to getting the healthy complex carbs is to choose foods made with whole grains. This means choosing whole wheat bread instead of white or brown rice rather than white rice.

Because these foods take longer for your body to break down, they will keep you feeling full longer, which can curb overeating and keep your calorie intake in check. They will also give you extended energy rather than the quick bursts of energy provided by simple carbs.

Whole grains are also a healthier choice because they have not been processed or refined, and all of their nutritional content is intact. Some refined grains have the nutrition added back in after processing, and these are called enriched grains. Although a healthier choice than those that have not been enriched, you are still better off going with the natural whole grain. Enriched grains will not be able to provide you with the same amount of dietary fiber or have the other benefits of eating whole grains.

There is a place for simple carbs in a healthy diet, but try to get them from natural sources such as fruit which also provide nutritional benefits. Foods with added sugars should be an occasional treat.

How Much Should You Eat?

The right amount of carbohydrates ranges from 45-65% of your diet. This means that you should be eating more carbohydrates than either protein or fat. However, these carbs should mostly be in the form of complex carbohydrates.

With your intake of carbs each day, you should aim to ingest the appropriate amount of dietary fiber. The right amount for you depends on the number of calories you are eating each day. If you are eating the correct carbs, it shouldn’t be difficult to meet your body’s fiber needs. Spread the fiber out over the day so that you can stay full and prevent overeating of other, less healthy foods. You will find that when you are consuming the correct amount of fiber, you won’t have much room in your diet for unhealthy foods.

While low-carb diets will probably be successful in helping you to lose weight, in the long run it is not a healthy diet. You will be robbing your body of necessary energy. Choosing instead to cut simple carbs from your diet and continuing to fuel your body with healthy, whole grain choices will result in not only a healthier body weight, but also more energy.