Nutrition Myths and Nutrition Myths and MysteriesMysteries

Cutting through the hype Cutting through the hype to feed your family to feed your family

healthfullyhealthfully

Anne Mahon, RD, MSPHAnne Mahon, RD, MSPH

www.nutritionsimply.wordpress.www.nutritionsimply.wordpress.comcom

Ever been confused…?Ever been confused…?

Lowfat diet in the 80’sLowfat diet in the 80’s Snackwells, Wheaties, jello, skim milkSnackwells, Wheaties, jello, skim milk

Low-carb diet in the 90’sLow-carb diet in the 90’s Atkins, Zone, high fat/proteinAtkins, Zone, high fat/protein

Plant-based diet Plant-based diet Vegan/vegetarian, earth-friendly eatingVegan/vegetarian, earth-friendly eating

Mediterranean? French? Mediterranean? French? Okinawans?Okinawans?

Where are we now? Where are we now?

Unprecendented access to fruits, Unprecendented access to fruits, vegetables, international cuisinesvegetables, international cuisinesBut………………….But………………….

40% of calories come from “junk food”40% of calories come from “junk food” 25% of calories come from sugar25% of calories come from sugar More calories from sugar than milkMore calories from sugar than milk First generation in the U.S. with a First generation in the U.S. with a

shorter life expectancy than their shorter life expectancy than their parentsparents

BabiesBabies Why feed solids? Increased Why feed solids? Increased calorie and iron needs, calorie and iron needs, learn how to eatlearn how to eat When? 4-6 months, or whenWhen? 4-6 months, or whenhe can sit supported, shows he can sit supported, shows interest, and can swallowinterest, and can swallow What? Iron fortified whole-grain What? Iron fortified whole-grain

cereal, then veggies, meats/fruits, cereal, then veggies, meats/fruits, comboscombos

www.gerber.comwww.gerber.com for stages for stages

BabiesBabies

Whiteout campaign to eat whole grainWhiteout campaign to eat whole grain Allergies and intolerancesAllergies and intolerances

Separate new foods by 3 daysSeparate new foods by 3 days Milk, egg, peanut, tree nut, fish, shellfish, Milk, egg, peanut, tree nut, fish, shellfish,

soy, wheat make up 90% of allergiessoy, wheat make up 90% of allergies Variety – try a new food 12-15 timesVariety – try a new food 12-15 times Texture – smooth purees, combo foods Texture – smooth purees, combo foods

like soup, choking hazards (popcorn, like soup, choking hazards (popcorn, raisins, nuts)raisins, nuts)

Homemade Baby FoodHomemade Baby Food

Benefits: cheaper, increased variety Benefits: cheaper, increased variety of flavors and texturesof flavors and textures

Beware: keep tools, foods, Beware: keep tools, foods, containers sterilized and clean, containers sterilized and clean, watch out for added saltwatch out for added salt

Try sweet potatoes, peas, bananas, Try sweet potatoes, peas, bananas, lentilslentils

Growing Up So Fast!Growing Up So Fast!

Nutrition TimelineNutrition Timeline

6mo – 1 year: getting teeth, starting 6mo – 1 year: getting teeth, starting purees and different textures; diet is purees and different textures; diet is based on breastmilk or formulabased on breastmilk or formula

1 – 2 years: can eat a greater 1 – 2 years: can eat a greater variety of regular foods, start losing variety of regular foods, start losing “baby fat,” nutrition needs start “baby fat,” nutrition needs start resembling adult needsresembling adult needs

2 – 5 years: setting nutrition 2 – 5 years: setting nutrition foundation for a lifetimefoundation for a lifetime

Whole GrainsWhole Grains

At least half should be wholeAt least half should be whole First ingredient should be “whole First ingredient should be “whole

wheat/oats/rye” wheat/oats/rye” Multigrain, wheat, “made with” do not mean Multigrain, wheat, “made with” do not mean

whole grainswhole grains Also oatmeal, quinoa, millet, brown riceAlso oatmeal, quinoa, millet, brown rice Fiber, magnesium, folate, potassium, Fiber, magnesium, folate, potassium,

vitamin Evitamin E prevents heart disease, obesity, diabetesprevents heart disease, obesity, diabetes

Switching to whole Switching to whole grainsgrains

Breakfast: oatmeal, whole-wheat Breakfast: oatmeal, whole-wheat pancakes/waffles, quinoapancakes/waffles, quinoa

Lunch: 100% whole wheat bread or pitaLunch: 100% whole wheat bread or pita Snacks: Triscuits, Cheerios, some granola Snacks: Triscuits, Cheerios, some granola

barsbars Dinner: brown rice, sweet potatoes, whole-Dinner: brown rice, sweet potatoes, whole-

wheat couscouswheat couscous

Fruits and VeggiesFruits and Veggies

Fiber, potassium,Fiber, potassium, Daily Goal: at least Daily Goal: at least

one one orangeorange, one , one greengreen, and one , and one purplepurple//redred/white /white every dayevery day

Fresh is best! Fresh is best! Followed by frozen, Followed by frozen, then canned, then then canned, then juicesjuices

Juice and fruit drinksJuice and fruit drinks

100% juice, or made with juice?100% juice, or made with juice? 40% of 2’s and 50% of 3’s drink a 40% of 2’s and 50% of 3’s drink a

sweetened beverage dailysweetened beverage dailyIngredients: water, corn syrup high fructose, pear Juice from concentrate, citric acid, strawberry juice fromConcentrate, pectin, flavoring natural

Apple Juice Ingredients: apple juice concentrate, Water, ascorbic acid, malic acid

Snack AttackSnack Attack Snack or treat? Snack or treat? Snack – “stay on track”: whole Snack – “stay on track”: whole

grain, fruit/veggie, protein, grain, fruit/veggie, protein, healthy fatshealthy fats

Treat – “fun to eat”: white flour, Treat – “fun to eat”: white flour, white sugar, added fat…but fun white sugar, added fat…but fun to eatto eat

Sugar, sugar Sugar, sugar everywhere…everywhere…

25% of preschoolers’ calories 25% of preschoolers’ calories comes from added sugarscomes from added sugars

High fructose corn syrup, High fructose corn syrup, dextrose, xylitol, sucrose, dextrose, xylitol, sucrose, evaporated cane juice…evaporated cane juice…

Tips for cutting the sugar out: Tips for cutting the sugar out: avoid sugar-drinksavoid sugar-drinks limit desserts/treats to one/daylimit desserts/treats to one/day at least ½ as much fiber as sugar at least ½ as much fiber as sugar

in cereals and snacksin cereals and snacks

Picky Eater solutionsPicky Eater solutions Remember, 12-15 triesRemember, 12-15 tries Two bite ruleTwo bite rule Involve kids in prepInvolve kids in prep Dip it! – yogurt dip, hummus, PBDip it! – yogurt dip, hummus, PB Separate it – Bento boxes, divided platesSeparate it – Bento boxes, divided plates Hide it – smoothies, lasagna, soupHide it – smoothies, lasagna, soup Limit snacks before mealsLimit snacks before meals Serve the “offensive” food first when the Serve the “offensive” food first when the

child is hungriest, followed by foods you child is hungriest, followed by foods you know she likesknow she likes

Set the example – if you eat it, they want itSet the example – if you eat it, they want it

Setting the exampleSetting the example

You and your child: similar You and your child: similar needs, same challengesneeds, same challenges

Similar patterns: too much solid Similar patterns: too much solid fat and sugar, too little fiber, fat and sugar, too little fiber, iron, vitamin D, healthy fatsiron, vitamin D, healthy fats

Similar goals: Add more healthy Similar goals: Add more healthy fats, whole grains, fruits & fats, whole grains, fruits & veggiesveggies

Three secrets to healthy Three secrets to healthy eatingeating

1.1. Meal planningMeal planning

2.2. Grocery list – and stick to it!Grocery list – and stick to it!

3.3. Structure Structure

+ +

Nurture Nurture

= happy, healthy family meals= happy, healthy family meals

Meal PlanningMeal Planning

10-20 minutes can save you 10-20 minutes can save you hundreds of dollars and 3-5 hourshundreds of dollars and 3-5 hours

Weekly menus work bestWeekly menus work best Include lunch, breakfast, snacksInclude lunch, breakfast, snacks You are what you eat, and you eat You are what you eat, and you eat

what you are…plan meals to work what you are…plan meals to work with your weekwith your week

Meal Planning MethodsMeal Planning Methods

Match it to your Match it to your personality and personality and lifestylelifestyle More exact if you More exact if you have less storage space and flexibilityhave less storage space and flexibility What’s in your pantry? What’s on What’s in your pantry? What’s on

sale? What does your husband want?sale? What does your husband want? Prep once/eat twice to save time and Prep once/eat twice to save time and

cleanupcleanup

Day Breakfast Lunch DinnerSun oatmeal leftovers eggs/toastMon muffins pbj pot roastTues oatmeal hummus taco saladWed granola FF shep. pieThurs oatmeal pbj salmon burgerFri oatmeal leftover HM pizzaSat waffles sandwich grilled chix

Meal Planning - SidesMeal Planning - Sides

Bagged saladBagged salad Sweet potatoesSweet potatoes Frozen veggies, varietyFrozen veggies, variety Seasonal fruits and veggies: Seasonal fruits and veggies:

roasted, steamed, raw, cut into fun roasted, steamed, raw, cut into fun shapesshapes

Keep It Simple, Sweetheart (KISS)Keep It Simple, Sweetheart (KISS)

Grocery ShoppingGrocery Shopping

Limit trips – make a listLimit trips – make a list Meals and snacksMeals and snacks Don’t go hungryDon’t go hungry Use it as a learning opportunity for Use it as a learning opportunity for

kidskids Colors and names of produceColors and names of produce ReadingReading I spyI spy

Structure + Nurture = Structure + Nurture = Healthy FamilyHealthy Family

StructureStructure Regular meals and snacksRegular meals and snacks Parents choose what foods to buyParents choose what foods to buy Parents are consistent about mealtime Parents are consistent about mealtime

expectationsexpectations NurtureNurture

Watch for kids’ changing needsWatch for kids’ changing needs Make food funMake food fun Let kids make age-appropriate decisionsLet kids make age-appropriate decisions

““Better a dry crust with peace and quiet than a house full of Better a dry crust with peace and quiet than a house full of feasting, with strife” Proverbs 17:1feasting, with strife” Proverbs 17:1

A day in my shoesA day in my shoes

Then Jesus declared, "I am the bread of life. He Then Jesus declared, "I am the bread of life. He who comes to me will never go hungry, and he who comes to me will never go hungry, and he who believes in me will never be thirsty. John 6:35who believes in me will never be thirsty. John 6:35