Transcript Kids Healthy Newsletter

Tinkering with Nutrition
Danger! Danger!
High Fructose Corn Syrup is an
artificial sweetener derived from
cornstarch and fructose. It is
different from fructose, which is
found naturally in fruit and therefore
needs less added to foods for the
same flavor. The body processes
HFCS differently than other
sweeteners by causing the liver to
add more fat into the bloodstream.
Therefore, more fat is stored in the
body and we continue to crave
more. It has an addictive
characteristic and the more we eat
the more detrimental it is to our
body.
But what foods have HFCS? Typically
sodas, frozen foods, some breads,
and sugary foods that have a long
shelf life have added HFCS. Check
the label and look in ingredients
section to see if it is listed as high
fructose corn syrup.
Cut down kid’s intake of
HFCS by
consciously checking food labels and
avoid the dreaded ingredient. By
avoiding processed foods, the intake
of artificial sugars will decrease a lot!
Whole Grains
Whole grains are one of the best foods we
can eat! Government recommends that
we have at least 3 servings daily. To
recognize them on a label it must say
whole grain . It also can have a seal
from the Whole Grain Council or a
whole grain health claim from the FDA.
Studies have shown that they may reduce
the risk of heart disease, cancer, type 2
diabetes. It also keeps you regular!
An easy way to increase them in a child’s
diet is to switch from white breads and
pastas to whole grain which are
available at most stores.
Mercury in Seafood
Studies have shown that mercury causes impairments in senses, such as sight, coordination
and movement, and even neurological development.
So, how do we avoid these consequences? The answer is to avoid fish high in levels of
mercury such as shark, swordfish, king mackerel or tilefish. Supplement them with tuna,
salmon, pollock, and catfish. This way children and adults can get the great benefits of fish
without the scary consequences of mercury.
Labels, Labels, Labels
Reality Meal Time Issues
Portion sizes are easily located on a nutrition label. On the top
Portion Sizes have become supersized in America. We are
left hand corner, it says serving size = ____, as well as how
many servings per container. For a child, the portion will be
quite similar size to the listed serving size whereas an adult
might have up to 2-3 times larger depending on the item.
Relative Value of Fats, Sugars, Fiber, Protein,
Carbohydrates, & Sodium: DON’T KNOW
Good labels to look for are:
•
Low fat
•
Higher Fiber
•
Lower Sugar
•
Whole Grains
•
Absence of HFCS
obsessed with the “all you can eat” craze. This is just not
healthy for our own and our kids bodies to be eating so much
food all the time. Instead we need to decrease our portion
sizes closer to serving size, sometimes 2-5 smaller, and eat
until we feel full and no more.
Messy Eaters are quintessentially toddlers learning to use
utensils. Their motor skills, especially hand-eye coordination,
are developing and fine tuning which takes practice. Toddlers
also love to assert their will and budding independence which
means they will refuse help with these utensils and find their
own inventive and very messy ways to eat.
Picky Eaters often are a parent’s nightmare. But as a child ages,
it is natural for them to pick and choose certain foods they
will eat. In order to maintain a healthy balance between their
favorites and the foods you wished they loved, there are a
few techniques. First, never force foods because this will only
start a battle of wills. Second, do not use a reward system; it
trains the child to see that particular food as a stepping stone
to something better and focuses purely on that. Most
importantly, incorporate a large variety of foods with the
familiar foods. Use many different types of vegetables and
fruits to show the child how many options there are and
expand their pickiness a bit.
Consistency and food rules are so important to a child’s diet.
Children need structure, especially with regards to meals.
Parents should keep a schedule of meal times and not
deviate. Also, do not vary the amount of food at the meals,
such as a large breakfast on Monday and a large lunch on
Tuesday. Consistency is key. Parents can be great role models
to healthy eating by mirroring to their children what a good
diet looks like and educating them on the vast variety of great
foods.
References: health book, websites listed for HFCS, americanheart.org for
fish,