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