1. Don’t forget about oatmeal. Oatmeal is one of baby’s first foods, yet we quickly drop it from the menu as soon as they start eating more solid foods. Continue to offer oatmeal and switch up the flavors and topping. Add cinnamon, mashed fresh fruit, applesauce, raisins, chopped dates, prunes and other dried fruits, chopped nuts, peanut butter, etc. The creativity is endless and kids can do it themselves! Give steel cut oats or quinoa a try too. Make a big batch on Sunday and divide into individual portion for an easy breakfast throughout the week.
2. Give sweet potato toast a try! Slice a sweat potato lengthwise and place in toaster. Spread with favorite toast toppings. Top with hummus and diced vegetables. Spread with avocado and top with an egg or spread with peanut butter and top with fruit and a sprinkle of cinnamon.
3. Get creative with whole wheat English muffins or whole wheat pita. Spread with vanilla yogurt and top with favorite chopped fruit and nuts for a mini fruit pizza. Add tomato sauce and diced ham and pineapple for a mini Hawaiian pizza. Spread with peanut butter and top with banana slices. Try egg, tomato and spinach sandwiches with a spread of Dijon mustard, hummus or avocado. Stuff a pita pocket with scrambled eggs, shredded low fat cheese and lots of veggies.
Blog post provided by: Katie Foster, RDN, LD, Nutrition Services Hannibal Regional
1. Include a fruit or vegetable! These foods provide an array vitamins and minerals and have distinct roles in the development of growing kids. Fruit can be fresh, canned in light syrup, frozen or dried. These can be eaten as is or incorporated into a food such as oatmeal, an omelet, smoothie, pizza, quesadillas, breakfast burritos, a wrap etc.
2. Try a fruit smoothie and let your child be in charge of his/her smoothie (with supervision of course). Let you child pick out the fruit at the store (bananas, blueberries, raspberries, strawberries, mango, peaches/nectarine, or anything you like- I like to use frozen fruit!). Combine fruit and plain yogurt in a blender; let your kids push the button to blend. This is great for the kids who do not like to eat breakfast as it is more like a “drink” but is able to provide an array of nutrients and fuel them up for the morning!
3. Get creative with tortilla shells. Spread a whole wheat tortilla with peanut butter, slice ½ of a banana over peanut butter, sprinkle with cinnamon and roll up! May also try, pear, apple or dried fruit. Make a quesadilla or breakfast burrito with scrambled eggs, cheese and lots of chopped vegetables. These are a great make-ahead item and reheated in the microwave or toaster oven. More ideas next week!
Sea salt is lower in sodium than other salts. MYTH- Salt gets a bad rap due to its sodium content and its effect on hypertension and congestive heart failure. It is very important to note, however, that there is usually little difference in sodium content. Kosher salt and some sea salts have larger crystal sizes than table salt, therefore they may have less sodium by volume but it is very minimal, and not enough to take into consideration if following a strict sodium restricted diet. There are health advantages to eating sea salt. MYTH- Some characteristics of sea salt may seem healthier, but there are no real health advantages of using sea salts. Sea salt is less processed. True- Sea salt is obtained directly through the evaporation of seawater. It is usually not processed, or undergoes minimal processing, and retains trace levels of some minerals. Table salt, on the other hand, is mined from salt deposits and then broken down to give it a fine texture so it’s easier to mix and use in recipes. Potassium iodine and potassium iodate are often added to prevent deficiencies. Bottom line… The next time you find yourself choosing between kosher salt, sea salt and table salt, remember that it’s probably a matter of letting your taste buds decide. But whichever option you choose, keep in mind that the sodium content is similar. When choosing between products made with or without sea salt, it is important to note the sodium content on the nutrition facts label. Choosing foods with <140mg sodium per serving is considered a low sodium food. All Processed Food is Bad! Myth- Processed food catches a lot of negativity, but what exactly is processed food and is it really that bad for us? A food is considered “processed” when any change is made to a raw agricultural product after harvest. Many raw foods that come straight from the farm are an inedible product. Therefore most foods are processed before they reach our grocery stores and restaurants. “Processing” can be physical (such as sorting, washing, shelling/de-hulling, peeling, milling, and chopping); thermal (such as freezing, cooking, drying, sterilizing/retorting, and pasteurizing); chemical (such as fermentation, salting, sweetening, and adding nutrients or preservative compounds); or transformative (where ingredients are combined to make prepared meals). Processing food can increase the convenience/functionality of food, improve taste and extend its shelf life. Some processed foods are very healthy and can be part of a healthful diet. Others should be eaten in small quantities and in moderation. Some forms of processing can degrade nutritional value but others can actually enhance nutritional value. Fortification of refined flour and cereals has greatly reduced neural tube defects in developing infants. Flash-freezing vegetables prevent the loss of nutrients which begins immediately after harvest. Canning tomatoes improves the bio-availability of lycopene, a beneficial antioxidant. Treating corn with an alkaline solution makes the essential B3 vitamin niacin bio-available. So while potentially beneficial, processing can also involve additives such as sugar, salt, fat and other undesirable ingredients. Highly processed foods are often nutritionally unbalanced such that they offer a lot of calories and fat, with little micronutrients. Chips, crackers, cookies, boxed prepared foods, and canned/ready-to eat meals, are just a few examples of processed foods that should be eaten in small quantities and in moderation. Processing can be used to make nutrient-dense foods more convenient and accessible. Canned/frozen fruits and vegetables are faster to prepare than their fresh counterparts. By “processing” fruits and vegetables into more shelf-stable products, we can enjoy them year-round and have greater variation in our diets. Whole wheat pasta, instant brown rice, whole wheat cereal and even some frozen ready to eat meals can offer a whole lot of nutrition in a quick and convenient way. It is important to note that every process we apply to food has its pros and cons. The Whole Egg is Best! TRUE! The whole egg is often separated when it comes to nutrition talk. Many toss out the innocent yolk, claiming that it is not good for you. The yolk gets a bad rap particularly due to its cholesterol content. However, the cholesterol found in eggs is no longer a nutrient of concern (more on cholesterol later!) Cholesterol may be the most scientifically studied nutrient in eggs, but it definitely does not deserve the spotlight! One large egg provides 6g of high-quality protein, and is perfectly balanced with the right amount of amino acids. The egg white is falsely advertised as containing “all the protein”. Although most of the protein is located in the egg white (3.6 g), a considerable amount (2.7g) is contained in the yolk. Consuming eggs is particularly important for those who do not eat a lot of high-protein foods such as meat and dairy products, especially older adults since it can help stave off muscle loss and reduce the rate of protein breakdown (ref: 1,2) Eggs are inexpensive, low in calories, easy to prepare, and versatile which is make them a great choice for budget-conscious consumers and busy families. More reason to eat the yolk- it is full of nutrients including: • Lutein and zeaxanthin, two carotenoids essential to eye health. These two compounds act as antioxidants, minimizing damage and reducing the risk of developing age-related macular degeneration.(ref: 1,2,3) • Choline, a component of egg lecithin, is essential for normal development and has been shown in animal studies to improve memory and performance. Eggs are one of the few foods that contain high concentrations of this nutrient. (ref: 2) • Folate, known for reducing neural tube defects, plus vitamin B12, riboflavin, and the fat-soluble vitamins A, D, and K.(ref: 1,2,3) 1. Celentano JC. Nutrition review: Where do eggs fit in a heart-healthy diet? Am J Lifestyle Med. 2009;3(4):274-278. 2. Herron KL, Fernandez ML. Are the current dietary guidelines regarding egg consumption appropriate? J Nutr. 2004;134:187-190. 8. Schmier JK, Barraj LM, Tran NL. Single food focus dietary guidance: Lessons learned from an economic analysis of egg consumption. Cost Eff Resour Alloc. 2009;7:7. Cholesterol is a Nutrient of Concern. MYTH! Setting the Record Straight on Cholesterol, Saturated Fat and Risk of Heart Disease Previously, the Dietary Guidelines for Americans recommended that cholesterol intake be limited to no more than 300mg/day; now, however, cholesterol is no longer a nutrient of concern. There is no appreciable evidence showing a relationship between consumption of dietary cholesterol and blood cholesterol (which is what affects cardiovascular health). This is frustrating to many, as cholesterol has been a nutrient to “avoid” for so long! But, nutrition research is difficult because all nutrients in a particular food must be considered when making conclusions. For example, foods that contain cholesterol are typically high in saturated fat as well. When saturated fats are eaten in place of healthful fats, saturated fats raise levels of LDL cholesterol (the “bad” kind of cholesterol in your blood). High levels of LDL cholesterol are strongly linked to heart disease. Lowering your LDL cholesterol can reduce heart disease risk. One way to do this is to limit saturated fats and trans fats. Limit these foods to small portions and eat them less often. • Foods high in saturated fats include fatty meat, poultry skin, bacon, sausage, whole milk, cream, and butter. • Trans-fats are found in stick margarine, shortening, some fried foods, and packaged foods made with hydrogenated oils. Trans-fats are the number one nutrient I recommend consumers to avoid! When in doubt, read the ingredients list and avoid the ingredient hydrogenated oils. Are All White Foods Bad? No- The belief that white foods are bad, such as bananas and potatoes, is false. Avoiding white foods became popular with the low-carb craze, but the reasoning behind it is not well supported. There are many nutritious foods which are white, including the potato. Any produce that is grown and eaten in its natural form is, in fact, a very healthful food. Potatoes are versatile, require little preparation and are inexpensive. White potatoes offer potassium, fiber (if the skin is eaten), vitamin C. Bananas are another white food and often touted as being a “less healthy” fruit. There is no such thing as an unhealthy fruit or vegetable. Bananas are a good source of potassium, fiber, and antioxidants along with several other health benefits. When eaten with yogurt bananas are a good source of prebiotics which, along with the probiotics in yogurt, promote gut health. However, when it comes to bread, pasta, rice, and other grain products, avoiding the “white” is recommended (unless otherwise instructed). Choose 100% whole wheat bread, pasta, cereal and brown rice for the healthiest choice.