Posts Tagged ‘General Nutrition Trends’

Kid’s Afterschool Snacks can follow the NEW 2010 Dietary Guidelines!

Posted on: February 7th, 2011 by Emma Fogt 2 Comments

Healthy After School Snacks

Last week, The 2010 Dietary Guidelines were launched  by the U.S. Department of Agriculture and Department of Health and Human Services to prevent diet related disease and obesity as well as increase activity among the American population . Unlike previous Dietary Guidelines, these new guidelines are focused on research – lots of research!

The statistics now show that over 33 % of children and now 66% of adults are overweight or obese. As a result, the new 2010 Dietary Guidelines for Americans focus on balancing calories with physical activity, and encourages Americans to consume more vegetables, fruits, whole grains (fiber) , fat-free and low-fat dairy products, and seafood, and eat less salt, saturated and trans fats, added sugars, and refined grains (white flour, white rice).

Five Healthy after school  snacks for kids:

THINK :         1. GRAIN       2. FRUIT /VEG     3. PROT/DAIRY

  • 1/4C Salsa, 1 serving Baked Tortilla Chips & 1C OJ with calcium
  • 1C Cereal (containing 4gm or more of fiber) , 1 C skim milk and 1C whole strawberries
  • 2 slices whole grain bread, 1 Tbsp peanut butter, 1/2 large sliced banana
  • 1 C low fat yogurt, 1/4C low fat granola, 1C blueberries
  • 1C  reduced sodium soup, 7 reduced reduced fat /reduced sodium Triscuits , 1C skim milk
  • 2 corn tortilla’s, 1/4 C refried beans, low fat mexican mix cheese- heated in oven or microwave, 1C water
  • 1C carrots/celery, 1/4C hummus, 1/2C no salt pretzels, 1c skim milk
  • 1 whole wheat tortilla, 1/2C baby spinach, 2-3 slices tomato , 2 oz lean Dietz & Watson Lite Gourmet Breast of Turkey, 1 tsp Dietz & Watson Honey Mustard. 1C OJ with calcium
  • 1 C chili, 1 slice whole wheat toast, 1 C skim milk

GO FOR THE GREENS! In Lower Merion Elementary Schools

Posted on: March 1st, 2010 by Emma Fogt 1 Comment

The Lower Merion Elementary School System outside of Philadelphia is getting ready for GO FOR THE GREENS! week from Monday, March 15 through Thursday, March 18th. Everyone is invited to taste the surprise free green veggie of the day at lunch time and vote on it. Try this in your school!

DAY 1: Our first GO FOR THE GREENS surprise tasting is
1. kind’a creepy
2. From the squash family and
3. Begins with the last letter of the alphabet-
That’s right you guessed it! It’s delicate and tender- perfect for grilling or with a little minced garlic…ZUCCHINI!!! Come taste some free zucchini at lunch today and vote on it-everyone is invited.

DAY 2: Today’s surprise “GO FOR THE GREENS“ veggie is
1. made up of crunchy florettes
2. packed with vitamin C and iron
3. and is known to own stalks.
Yup! BROCCOLI! Try broccoli steamed or raw, add lemon or parmesan cheese or dip it! Have it today at lunch –free and tally it up on the GO FOR THE GREENS Poster!

DAY 3: Today is a green day. It’s St Patrick’s Day, spring is around the corner and The “GO FOR THE GREENS “ surprise veggie sample featured today is
1. yup you guessed it-green
2. can be broad, flat or wax
3. and stringy…
can you guess it! STRING BEANS! Come and taste a yummy free string beans at lunch today- Tally up your taste on the GO FOR THE GREENS poster- everyone is invited!

DAY 4: Today at lunch is the last day to try “GO FOR THE GREENS”.
Can you guess if the following statements are True or False?
The darker the green the more nutritious – true or false?
The USDA recommends 3 cups of dark green leafy vegetables/week -true or false?
Dark greens contain calcium and iron -true or false?
If you said true to all of the above . You are right!
Come try some a SUPER VEGGIE today at lunch- dark green baby SPINACH!- Everyone is invited to this free event.

The SHAC Nutrition Committee hopes YOU have fun GOING FOR THE GREENS!

Fat or Fiction : Seven healthy tips

Posted on: February 6th, 2010 by Emma Fogt No Comments

Fats are confusing. How much fat in the diet is too much? How much is too little? What kinds of fats are heart healthy?

Most of us know fat contains twice the calories as protein and carbohydrates whether it is saturated butter or bacon fat or heart healthy oils and avocado fat. But fat in the diet provides flavor and satiety. It is important for healthy skins, nails and hair, helps cushion vital organs and dietary fats help maintain body temperature and cell integrity.
Without counting fat grams or worrying about getting the American Heart Association and American Dietetic Association recommended “30% total fat” in the diet, I encourage my clients to eat lean and to eat low fat as often as possible using these simple 7 tips:

1. Look for low fat foods- those containing less than 3 grams/fat per serving on the Food Facts Labels.

2. Keep Saturated Fat levels less than 1/3 that of Total Fat. For Example: If Total Fat on a Foods Facts Label is 9 gm, Saturated Fat should be less than 3 gms/serving and consume foods with zero trans fat.

3. Non fat processed foods may contain more sugar versus low fat foods. specifically nonfat cookies or nonfat yogurts. I encourage consumption of low fat foods for taste and satiety over many non fat versions

4. Cook and prepare foods with heart healthy fats such as safflower oil, canola oil and olive oil.

5. Fats in the form of heart healthy monounsaturated fat help raise levels of protective HDL cholesterol. Some of the foods that are a good source for monounsaturated fat are the almond, walnuts and the avocado.

6. Stick to lean meats: chicken, turkey, lean cuts of beef: “loin” and “round” cuts, pork and plenty of fish and sea food.

7. Keep added fats to a minimum such as salad dressings, sauces and spreads. Try spray dressings or order dressings on the side when eating out. Choose or make dressings with heart healthy oils.

YEAR IN HEALTH: NUTRITION

Posted on: December 19th, 2009 by Emma Fogt No Comments

The Year In Health published in the December 7, 2009 Issue of Time Magazine
summarizes the scientific highlights over this last year. From the details of alcoholism to“zzz” science has made great strides in wellness and health- many of these trends are nutrition related. Here are just a few.

Healthy New Year 2010!

Healthy New Year 2010!


Diabetes: The Mediterranean style diet- that high in fruits and veggies, whole grains, olive oil, lean meats and nuts with less than 50% of calories coming from carbohydrates controlled blood sugar in Type 2 diabetes better (56%) compared to diabetics on a low fat diet.

Exercise: Walking 30 minutes a day can help fight depression – getting the blood pumping can help relieve sadness and lethargy. Exercise lowers the risk of dementia, and helps relieve chronic pain.

Energy Drinks: An energy drink increases a brain surge which creates an expectation of more fuel to come and may prod the body to move on for distance runners.

Food Safety: New government guidelines will reform the US food safety system- allowing the FDA to regulate food at the farm level and review corporate records from processing to pathogen testing.

Quercetin: A flavenoid found in some fruit teas, boosted stamina in mice, but tests don’t confirm that it helps in athletic performance in humans.

Vitamins: Researchers at The University of California, Davis found that lower-income kids need vitamin supplements more secondary to a less nutritious diet compared to higher income children who have access to better nutrition and also take supplements.

Weight-Lifting: Breast Cancer Survivors who lift weight had less lymphedema flare ups and were stronger after one year of lifting weights 2x/week for 90 minutes compared to those women who did not.

Weight Guidelines: The Institute of Medicine has issued new weight gain guidelines for pregnant women. Those women with in normal weight should gain 25-35 pounds during pregnancy. Overweight women should gain up to 25 pounds and obese women 11-20 pounds. Underweight women should gain up to 40 pounds.

Yoga: Yoga for teens with eating disorders provides a spiritual and physical boost but may help reduce obsessive concern about weight. One participant stated” This is the only hour in my week when I don’t think about my weight.”