Heather,
I have a nutritional question for you- oh wise one...i’ve asked Doctors, and emailed other nutrition "experts” and no one has clarified a thing.So I turn to you.I’m led to believe that Saturated fat is bad. But young children should drink whole milk, rather than 1%/skim. My math says that if saturated fat is bad for people, it should be even worse for young kids since it's more of their diet and because of their size. You would think young children should be encouraged to drink milk with less saturated fat.What gives?
Very good question… Toddlers (up to 2 years old) grow very fast and their brains are continuing to develop. Extra fat and calories are need to support this growth. (more fat = more calories). Children need a small amount of saturated fat to develop properly. Whole milk is an easy way to be certain that the toddler is getting enough to grow well. A toddler should only drink 2 cups of whole milk daily. So much like everything else-its about balance too much of a good thing isn't good!The American Academy of Pediatrics now says if between 12 months and 12 years, and the toddler has certain risk factors (overweight or obese, or those who have a family history of obesity, high cholesterol or cardiovascular disease) the use of reduced-fat milk would be appropriate.
Thursday, August 14, 2008
Thursday, August 7, 2008
Freedom of Information
“Never again!” These are the words my friend said to me after our last trip to Whole Foods. I’m sorry, I just love exploring, discovering new products, seeing all the beautiful fresh produce, its amazing. I guess as a registered dietitian I am in the right business. But while I may be quite amusing (and possibly annoying) to watch in a Whole Foods type of setting, I must admit I am observing you right back. What’s in your shopping cart? Do you read labels? Is there a diet theme to your choices? (ie low-carb? low-fat? fiber?) Understanding their eating and purchasing habits helps me become a better nutritionist.
Recently a new law was passed in New York City requiring restaurant chains to list the calorie counts for their menu items. Personally, I think this is amazing! Not only does this law force people to own up to their food choices, it forces the restaurants to really market the healthier options they offer. I hope there is real research being done to determine what if any impact this law is having on the food choices people make, however in the mean time, I have been doing my own research. I have been watching people‘s reactions as they learn that their reduced fat blueberry muffin has 400 calories, a mere savings of 70 calories compared to the full fat one!
I have been talking to the manager at my local Dunkin Donuts and she said many people are angered initially to learn the calorie information of their favorite treat. Personally I feel that the “in your face” disclosure of information is the perfect way to inform people about information they might have never realized. Don’t get me wrong, I sincerely believe there is a place for everything in one’s diet, however Ignorance is NOT bliss. Knowing the number of calories taken in each day helps one remain on track and accountable. But I ask you this, if freedom of information is our given right, does the choice not to know information fall into the same category?
Recently a new law was passed in New York City requiring restaurant chains to list the calorie counts for their menu items. Personally, I think this is amazing! Not only does this law force people to own up to their food choices, it forces the restaurants to really market the healthier options they offer. I hope there is real research being done to determine what if any impact this law is having on the food choices people make, however in the mean time, I have been doing my own research. I have been watching people‘s reactions as they learn that their reduced fat blueberry muffin has 400 calories, a mere savings of 70 calories compared to the full fat one!
I have been talking to the manager at my local Dunkin Donuts and she said many people are angered initially to learn the calorie information of their favorite treat. Personally I feel that the “in your face” disclosure of information is the perfect way to inform people about information they might have never realized. Don’t get me wrong, I sincerely believe there is a place for everything in one’s diet, however Ignorance is NOT bliss. Knowing the number of calories taken in each day helps one remain on track and accountable. But I ask you this, if freedom of information is our given right, does the choice not to know information fall into the same category?
Wednesday, August 6, 2008
NewsBites from the Vitatitian- Men's Health
Dear Heather,
I am 38 years old and about 25 pounds overweight. About three weeks ago my wife and I welcomed a new baby girl into the world. I have made the decision to get healthy; not only for myself, but for my wife and new baby as well. My wife recently joined Weight Watchers to help lose some of the weight she gained during her pregnancy. She told me about Weight Watcher’s men’s program. While surfing on WeightWatchers.com I was excited to learn about Vitalicious. As their Vita-titian, do you have any suggestions to help get me started? -Dave the New Dad
Dear Dave,
Congratulations on the new baby and your decision to lead a healthier lifestyle! With your first Father’s Day around the corner, you couldn’t have picked a better time to begin your journey. Here are some quick tips and strategies to get you started:
1. Always eat breakfast- breakfast is arguably the most important meal of the day. Aim for a mix of whole grain carbohydrates and protein such as a MultiBran VitaTop and low-fat yogurt. You’ll get fiber packed whole grains from the VitaTop, protein from the yogurt, and a healthy satisfying way to start to your day!
2. Have a strategy- You would never walk into a meeting unprepared, so why walk into a day surrounded by countless temptations unprepared? Plan your meals ahead of time by preparing what you can at home or checking out a restaurant’s menu online before you go.
3. Snack- Snacking is a critical part of your strategy. To avoid the 4 PM vending machine stampede come to work prepared with a pre-portioned snack. VitaTops are the perfect 100 calorie snack that will satisfy your sweet tooth without the guilt while giving you the energy needed to power through the rest of your day.
4. Eat more- One of the most common diet mistakes I hear is not eating enough. Low energy intake can slow the speed of your metabolism and increase the onset of a hunger driven bad mood! Coming home famished after not eating all day may lead you to calorie binge! Think of your body as a furnace that needs continuous refueling. Feeding it every couple hours will help your body run at its best.
Keep up the good work,
Heather
Dear Heather,
About a month ago, my doctor diagnosed me with high blood pressure and high cholesterol. He suggested I first try to bring down my numbers through diet and exercise. I really enjoyed the Vitalicious Sampler my daughter ordered for me as an early Father’s Day gift, especially the Dark Chocolate Pomegranate VitaTops. I am trying to make the right choices with the foods I eat. Can you suggest any other changes I can make in my diet?-Henry in Heartsville
Dear Henry,I am so glad you enjoyed the sampler! There are definitely dietary changes you can make which can help control your blood pressure and cholesterol:
FIBER! Aim for 20-25 grams a day. Fiber has been shown to reduce cholesterol by decreasing its absorption in the gastrointestinal track. Plus fiber keeps you full and satisfied. VitaTops and VitaMuffins are packed with 4-6 grams of fiber making them both healthy and satisfying.
Look for foods rich in heart healthy mono and polyunsaturated fats. Polyunsaturated fats are found in foods such as walnuts and sunflower seeds. (try the Sugar-Free/Low-Carb Banana Nut VitaTop) They can reduce unhealthy levels of LDL (bad cholesterol), preventing the clogging of arteries. Monounsaturated fats can be found in foods such as olive oil and avocados. They too can also help reduce LDL with the added benefit of increasing levels of HDL (good cholesterol).
Include plant sterols in your diet. The Dark Chocolate Pomegranate VitaTops and VitaBrownies contain heart healthy plant sterols (made by CoroWise™ a subdivision of Cargill). Plant sterols can actively contribute to a heart healthy, cholesterol lowering diet*.
Cardiovascular exercise- schedules are tight and we can’t always make it to the gym. Try sneaking small increments of exercise into your day. For example park far from the entrance of the mall, take a 15 minute walk during your lunch break, or even try a 30 minute home exercise DVD. Cardiovascular exercise can help increase HDL levels. Whichever exercises you decide to do you’re on the right track!
Look out for hidden sodium! According to the American Heart Association American’s should consume 2,300 mg of sodium per day, however the average American consumes between 2,900 mg and 4,300 mg. Elevated sodium intake can lead to high blood pressure. People living with high blood pressure have a greater risk of developing heart disease or stroke. Be sure to check nutrition labels closely. You may be surprised to learn that sodium may be hidden in canned goods, chips, condiments and even baked goods. Vitalicious products on the other hand are low sodium treats your heart will thank you for!
Best of luck!
Heather
*The consumption of foods containing at least 0.4g plant sterols per serving, twice daily with meals, as part of a diet low in saturated fat and cholesterol (for a total daily intake of at least 0.8g) may reduce the risk of heart disease
I am 38 years old and about 25 pounds overweight. About three weeks ago my wife and I welcomed a new baby girl into the world. I have made the decision to get healthy; not only for myself, but for my wife and new baby as well. My wife recently joined Weight Watchers to help lose some of the weight she gained during her pregnancy. She told me about Weight Watcher’s men’s program. While surfing on WeightWatchers.com I was excited to learn about Vitalicious. As their Vita-titian, do you have any suggestions to help get me started? -Dave the New Dad
Dear Dave,
Congratulations on the new baby and your decision to lead a healthier lifestyle! With your first Father’s Day around the corner, you couldn’t have picked a better time to begin your journey. Here are some quick tips and strategies to get you started:
1. Always eat breakfast- breakfast is arguably the most important meal of the day. Aim for a mix of whole grain carbohydrates and protein such as a MultiBran VitaTop and low-fat yogurt. You’ll get fiber packed whole grains from the VitaTop, protein from the yogurt, and a healthy satisfying way to start to your day!
2. Have a strategy- You would never walk into a meeting unprepared, so why walk into a day surrounded by countless temptations unprepared? Plan your meals ahead of time by preparing what you can at home or checking out a restaurant’s menu online before you go.
3. Snack- Snacking is a critical part of your strategy. To avoid the 4 PM vending machine stampede come to work prepared with a pre-portioned snack. VitaTops are the perfect 100 calorie snack that will satisfy your sweet tooth without the guilt while giving you the energy needed to power through the rest of your day.
4. Eat more- One of the most common diet mistakes I hear is not eating enough. Low energy intake can slow the speed of your metabolism and increase the onset of a hunger driven bad mood! Coming home famished after not eating all day may lead you to calorie binge! Think of your body as a furnace that needs continuous refueling. Feeding it every couple hours will help your body run at its best.
Keep up the good work,
Heather
Dear Heather,
About a month ago, my doctor diagnosed me with high blood pressure and high cholesterol. He suggested I first try to bring down my numbers through diet and exercise. I really enjoyed the Vitalicious Sampler my daughter ordered for me as an early Father’s Day gift, especially the Dark Chocolate Pomegranate VitaTops. I am trying to make the right choices with the foods I eat. Can you suggest any other changes I can make in my diet?-Henry in Heartsville
Dear Henry,I am so glad you enjoyed the sampler! There are definitely dietary changes you can make which can help control your blood pressure and cholesterol:
FIBER! Aim for 20-25 grams a day. Fiber has been shown to reduce cholesterol by decreasing its absorption in the gastrointestinal track. Plus fiber keeps you full and satisfied. VitaTops and VitaMuffins are packed with 4-6 grams of fiber making them both healthy and satisfying.
Look for foods rich in heart healthy mono and polyunsaturated fats. Polyunsaturated fats are found in foods such as walnuts and sunflower seeds. (try the Sugar-Free/Low-Carb Banana Nut VitaTop) They can reduce unhealthy levels of LDL (bad cholesterol), preventing the clogging of arteries. Monounsaturated fats can be found in foods such as olive oil and avocados. They too can also help reduce LDL with the added benefit of increasing levels of HDL (good cholesterol).
Include plant sterols in your diet. The Dark Chocolate Pomegranate VitaTops and VitaBrownies contain heart healthy plant sterols (made by CoroWise™ a subdivision of Cargill). Plant sterols can actively contribute to a heart healthy, cholesterol lowering diet*.
Cardiovascular exercise- schedules are tight and we can’t always make it to the gym. Try sneaking small increments of exercise into your day. For example park far from the entrance of the mall, take a 15 minute walk during your lunch break, or even try a 30 minute home exercise DVD. Cardiovascular exercise can help increase HDL levels. Whichever exercises you decide to do you’re on the right track!
Look out for hidden sodium! According to the American Heart Association American’s should consume 2,300 mg of sodium per day, however the average American consumes between 2,900 mg and 4,300 mg. Elevated sodium intake can lead to high blood pressure. People living with high blood pressure have a greater risk of developing heart disease or stroke. Be sure to check nutrition labels closely. You may be surprised to learn that sodium may be hidden in canned goods, chips, condiments and even baked goods. Vitalicious products on the other hand are low sodium treats your heart will thank you for!
Best of luck!
Heather
*The consumption of foods containing at least 0.4g plant sterols per serving, twice daily with meals, as part of a diet low in saturated fat and cholesterol (for a total daily intake of at least 0.8g) may reduce the risk of heart disease
Check out Heather, The Vitalicious Vita-titian
Journey to Nutrition is proud to announce a new relationship with Vitalicious, Inc. Each month Heather will be writing a newsletter for Vitalicious providing nutrition tips, insight on cutting edge nutrition news, discussions on hot health topics, important announcements, and much much more!
Plus each month Heather will answer important nutrition questions submitted by select Vitalicious consumers.
Plus each month Heather will answer important nutrition questions submitted by select Vitalicious consumers.
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