Stay Healthy with Fruit Nutrition

December 14, 2008

Lots of research has been done on fruit nutrition and all of it indicates that eating high quantities of fruits and vegetables as part of your daily diet is beneficial in reducing the risk of many types of diseases. The nutrients in fruits and vegetables have been shown to decrease the risk of heart disease and stroke, to prevent many types of cancer, and to help stop such eye health problems as macular degeneration and cataracts.

Among the many nutrients in fruit are potassium, vitamin C, dietary fiber, and folate. Potassium can help lower blood pressure, aid normal heart function, and stop fat from building up to clog arteries. Potassium is also linked to maintaining bone density and may even reduce the risk of acquiring kidney stones. Potassium-rich fruits include bananas, dried peaches and apricots, prunes and prune juice, orange juice, cantaloupe and honeydew melon.

The dietary fiber in fruit helps to maintain good bowel movement, reducing constipation and diverticulosis. It also plays an important role in reducing blood cholesterol levels and helping lower our risk of heart disease. These advantages are from whole and cut-up fruits–the same fiber content is not present in fruit juices. The most fiber content found in juice is in those containing a large amount of pulp.

Vitamin C is one of the most important vitamins for human health. It is essential for the health of body tissues, strengthening the immune system, having healthy gums and teeth, and it aids in the body’s healing of itself should we have wounds or cuts. Vitamin C is an antioxidant, and as such it can protect us at the cellular level from free radicals that can cause all types of cell damage. Research has even shown that vitamin C may help reduce the risk of heart disease and some forms of cancer. Vitamin C is present in such fruits as strawberries, blackberries, bananas, apples, kiwi, oranges, cantaloupe, watermelon, lemon, grapes, tomatoes, peaches, and lime.

Folate, or folic acid is another component of fruit–nutrition essentials gained from folate are the production of red blood cells. These are especially important to pregnant women as the fetus needs lots of folic acid during the first trimester as it reduces the chances of certain birth defects. These include tube defects–spina bifida, a spinal cord defect, and anencephaly, a defect where the fetus doesn‘t develop a brain and usually dies in the womb or shortly after birth. Folate is the word used when this vitamin is found in fruits, and folic acid is what it’s called in supplements. Fruits having folate include kiwi, cantaloupe, blackberries, oranges, tomatoes, bananas and strawberries.

Vitamin A is present in blackberries, tomatoes, oranges, cantaloupes, kiwi, watermelon, and peaches. We need vitamin A for several different purposes, including strengthening the immune system, cell reproduction, and aiding in the growth of some hormones. It also helps us have healthy skin, hair, and mucous membranes. Research shows vitamin A can help prevent acquiring measles.

Eating adequate amounts of fruits and vegetables is the number one thing you can do stay healthy. Everyone should eat a minimum of 2 cups of fruit and 2-½ cups of vegetables every day. The most fruit nutrition benefits are obtained from having at least 5 servings every day–5 to 9 servings is ideal. Fruits are low fat, contain fiber, essential vitamins and minerals, phytochemicals, and antioxidants. They also have fruitose, a natural sugar, which is better for the body than the processed white sugars found in so many popular foods. So, add as many fruits as you can to your diet and you will live longer and be healthier.

HealthPractical’s E-Book on Foods That Burn Fat

October 28, 2008

Fitness Renaissance, LLC | 2003 | ISBN: N/A | 19 pages | PDF | 5 MB

This recommended list of “fat-burning foods,” also known in the Burn the Fat, Feed the Muscle (BFFM) program as “the terrific twelve,” might be the most valuable resource you’ve ever laid your hands on. Although the possible variety is your food choices is nearly infinite, these twelve are the staple foods that should make up the foundation of your program. Variety is important, but these are the foods you can’t go wrong with and the ones you’ll keep coming back to time after time.

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Great Shakes About Grape Juice

October 17, 2008

Purple grape juice contains “flavonoids” that may help prevent heart attacks. Flavonoids are found in many foods and beverages including orange and grapefruit juices but some are better than others at reducing platelet activity that can contribute to heart disease, Dr. John Folts of the University of Wisconsin Medical School told American College of Cardiology conference.

“That’s not to say orange and grapefruit juices don’t contain flavonoids – they do - - and both juices are good for you for a number of reasons. However, our findings suggest specific flavonoids in purple grape juice… have stronger antiplatelet and, quite possibly, antioxidant properties that those in orange and grapefruit juices.”

Platelets are small blood particles that play a major role in blood clothing and can worsen clogged arteries. In a study supported by a juice manufacturer, Folts said he measured platelet activity in humans, monkeys and dogs before and after they drank the three juices. All three reduced the activity but purple grape juice had a stronger effect, he said.

“Daily consumption of grape juice,” Folts said, “may reduce the incidence of coronary artery disease and acute platelet thrombus formation.”

Folts also said his colleagues some years ago thought he was “crazy as a loon” when he and others suggested aspirin could be a heart attack fighter. Aspirin is now an established way to combat coronary artery disease and “I see the aspirin story repeating itself all over again with flavonoids,’ he said.

Healthpractical Tips with Picky Eaters

October 11, 2008

Lunch with my daughter who is a fifth-grader. It seemed a perfect time to talk about good food choices. She listened patiently, then said, “Don’t worry about me, mommy. I know all about the four food groups. It’s just that all the four food groups. It’s just that all the things I like are in the fifth food group – junk food!”

Of course, most parents worry about their children’s eating habits. Usually it’s because the child doesn’t eat enough, or prefers the wrong foods. If you’re worried about your child’s nutrition, consider these suggestions:

1. Make mealtime a happy time, free of “discussions” of family finances, poor report cards, or table manners.
2. Serve only nourishing foods, those low in fats and sugar. Skip desserts, serve fruit for dessert, or have dessert only once a week. And throw out the snack foods that are heavy in fats, salt, or sugar, stock up, instead, on healthful snacks.
3. Substitute nutritious foods your child likes for those he or she dislikes. Many vegetables, for example have, similar nutritional value. Your child may refuse to eat spinach but be willing to eat peas.

Incidentally, there may be a very good reason behind the dislikes. Many vegetables, for example, have similar nutritional value. Your child may refuse to eat spinach but be willing to eat peas.

Incidentally, there may be a very good reason behind the dislike many children have for vegetables. Alexandra Logue from the University of New York, states: “Some children are genetically sensitive to certain tastes. They find vegetables bitter.”

1. Try a different form of the food your child dislikes. A child who disdains cooked carrots may like raw carrot sticks. And children who dislike casseroles will often eat the casserole ingredients prepared separately, unmixed.
2. Experiment with flavorings. A school cook old me that she adds vanilla to orange juice to make the juice taste sweeter. And a parent said her daughter won’t eat green beans unless she sprinkles them with chicken-style seasoning. Another parent adds vanilla and raisins to the oatmeal.
3. Present the food in a colorful manner. Your child might like to make open-faced sandwiches or salads with faces. The base could be half a peach or pear or bread spread with peanut butter. Add raisins or cereal for eyes, nose, and mouth and coconut for hair.
4. Change your schedule. If your problem is a child who fills up on snacks after school and has little appetite for a late-evening meal, consider changing the dinner hour. If breakfast is a problem, you may want to get your child up early enough for a brief playtime before breakfast.
5. Teach your child why we eat nutritious food and how to make wise choices.
6. Don’t let your child get into the habit of skipping meals and then asking for food soon after. You might require such a child to stay at the table until the family is finished and allow no snacks before the next meal. (Very young children, however, may need something to eat before going to bed.)
7. Breakfast is especially important. You may able to arouse the appetite of a child who is finicky at breakfast by substituting favorite foods for traditional breakfast foods – spaghetti or sandwiches in place of cereal, for instance.
8. Avoid power struggles about eating. You don’t want to turn picky eating into an eating disorder. Be patient. A growth spurt may change today’s finicky eater into tomorrow’s chow bound.
9. Remember, also, that a child’s stomach is very small. What seems to adult like a small amount may be enough for a child. Children who have regular checkups and are making adequate weight gains are probably eating enough. Requiring a child to eat everything placed before him or her may encourage overeating, putting on fat that may be hard to take off later.

Finally, do keep in mind that picky eaters are found only in homes that have an abundance of food. I once worked in school in a low-income neighborhood. The students ate lunch family style in the classrooms.

Things to Know About Food Poisoning

September 18, 2008

What Is Food Poisoning?

Food poisoning comes from eating foods that contain germs like bad bacteria or toxins, which are poisonous substances. Bacteria are all around us, so mild cases of food poisoning are common. You may have had mild food poisoning — with diarrhea and an upset stomach — but your mom or dad just called it a stomach bug or stomach virus.

You might think the solution is to get rid of all the bacteria. But it isn’t possible and you wouldn’t want to do it, even if you could. Bacteria are all around us, including in food, and sometimes they can be good for you. It’s confusing, but one thing is for sure — the bacteria in the rotten leftovers weren’t good for you. But you can learn how to avoid those bad germs in food.

Which Germs Are to Blame?

Foods from animals, raw foods, and unwashed vegetables all can contain germs that cause food poisoning. The most likely source is food from animals, like meat, poultry (such as chicken), eggs, milk, and shellfish (such as shrimp).

Some of the most common bacteria are:

• Salmonella (say: sal-meh-nel-uh)
• Listeria (say: lis-teer-ee-uh)
• Campylobacter (say: kam-pe-low-bak-ter)
• E. coli (say: ee kole-eye)

To avoid food poisoning, people need to prepare, cook, and store foods properly.

Do I Have Food Poisoning?

Someone who has food poisoning might:

• have an upset stomach (called nausea, say: naw-zee-uh)
• have stomach cramps
• have diarrhea (say: dy-uh-ree-uh), which may contain blood
• have a fever

Sometimes feeling sick from food poisoning shows up within hours of eating the bad food. At other times, someone may not feel sick until several days later. With mild cases of food poisoning, you will not feel sick for very long and will soon be feeling fine again.

It can be hard to tell if you have food poisoning or something else. You might do a little detective work and see who else gets the same sickness. Did they eat the same thing you did? If only people who ate that food got sick, food poisoning could be the problem.

It’s one thing to get food poisoning from something in your fridge, but imagine how many people could get sick if a restaurant served food that had these bad germs in it. When that happens, people from the health department might get involved and try to figure out what happened and make sure everyone gets the medical care they need.

What Will the Doctor Do?

If you go to the doctor, he or she will ask you a lot of questions about how you’re feeling, when you first felt sick, what you ate in the past few days, and if anyone else you know is also sick. The doctor might also take a sample of your stool (poop) and urine (pee) to test for possible germs that might have caused food poisoning.

The type of treatment you’ll get for food poisoning will depend on the specific germ that is making you sick. The doctor might give you medicine, but most of the time someone who has food poisoning doesn’t need to take medicine.

It’s also rare that a kid with food poisoning would need to go to the hospital. Usually, only people who get really dehydrated have to go to the hospital. Being dehydrated means your body has lost too much fluid due to diarrhea and vomiting. A dehydrated person can get fluids and medicine through an IV at the hospital. To keep from getting dehydrated, try to keep drinking fluids when you are sick.

You may also need to go to the hospital if you have blood in your poop. If you do see blood in your poop, you should definitely tell your parents about it.

How to Fight the Germs

Many things can be done to prevent food poisoning. These precautions should be taken at every stage a food takes — from preparation to cooking to storing leftovers. A lot of this responsibility falls on grown-ups, but kids can help fight germs, too. One of the best ways is to wash your hands if you’re helping to prepare foods.

When should you wash? Before you start helping — so germs from your hands don’t get on the food — and after so you don’t pass along germs from the food to yourself or anyone else. If you don’t, here’s how germs can travel:

1. You help make hamburger patties.
2. You get bad bacteria from the raw ground beef on your hands.
3. You hold your little sister’s hand.
4. She uses that hand to eat a snack.
5. Now the bacteria have made it inside and can make her sick.

Other steps you can take to keep your food safe include:

• Wash fruits and vegetables well before eating them.
• Only eat foods that are properly cooked. If you cut into chicken and it looks pink and raw inside, tell a grown-up.
• Look at what you’re eating and smell it, too. If something looks or smells different from normal, check with an adult before eating or drinking it. Milk is a good example. If you’ve ever had a sip of sour milk, you know you never want to taste that again! Mold (which can be green, pink, white, or brown) is also often a sign that food has spoiled.
• If you’re going to eat leftovers, ask a grown-up for help heating them up. By heating them, you can kill bacteria that grew while it was in the fridge.
• Check the date. Lots of packaged foods have expiration dates or “sell by” dates. Don’t eat a food if today’s date is after the expiration date. Use it before it expires. Some of these dates are “sell by,” which means that the food should leave store shelves by that time. Ask an adult for help deciding if it’s past the sell by date.
• Cover and refrigerate food right away. Bacteria get a good chance to grow in foods that sit at room temperature. By putting food in the fridge, you’re putting the chill on those bad germs!

Quick Steps to a Great Lunch

Whether you pack or buy your lunch, follow these guidelines:

1. Choose fruits and vegetables. Fruits and vegetables are like hitting the jackpot when it comes to nutrition. They make your plate more colorful and they’re packed with vitamins and fiber. It’s a good idea to eat at least five servings of fruits and vegetables every day, so try to fit in one or two at lunch. A serving isn’t a lot. A serving of carrots is ½ cup or about 6 baby carrots. A fruit serving could be one medium orange.
2. Know the facts about fat. Kids need some fat in their diets to stay healthy — it also helps keep you feeling full — but you don’t want to eat too much of it. Fat is found in butter, oils, cheese, nuts, and meats. Some higher-fat lunch foods include french fries, hot dogs, cheeseburgers, macaroni and cheese, and chicken nuggets. Don’t worry if you like these foods! No food is bad, but you may want to eat them less often and in smaller portions. Foods that are lower in fat are usually baked or grilled. Some of the best low-fat foods are fruits, vegetables, and skim and low-fat milk.
3. Let whole grains reign. “Grains” include breads, cereals, rice, and pasta. But as we learn more about good nutrition, it’s clear that whole grains are better than refined grains. What’s the difference? Brown rice is a whole grain, but white rice is not. Likewise, wheat bread contains whole grains, whereas 100% white bread does not.
4. Slurp sensibly. It’s not just about what you eat — drinks count, too! Milk has been a favorite lunchtime drink for a long time. If you don’t like milk, choose water. Avoid juice drinks and sodas.
5. Balance your lunch. When people talk about balanced meals, they mean meals that include a mix of food groups: some grains, some fruits, some vegetables, some meat or protein foods, and some dairy foods such as milk and cheese. Try to do this with your lunch. If you don’t have a variety of foods on your plate, it’s probably not balanced. A double order of french fries, for example, would not make for a balanced lunch.
6. Steer clear of packaged snacks. Many schools make salty snacks, candy, and soda available in the cafeteria or in vending machines. It’s OK to have these foods once in a while, but they shouldn’t be on your lunch menu.
7. Mix it up. Do you eat the same lunch every day? If that lunch is a hot dog, it’s time to change your routine. Keep your taste buds from getting bored and try something new. Eating lots of different kinds of food gives your body a variety of nutrients.
8. Quit the clean plate club. Because lunch can be a busy time, you might not stop to think whether you’re getting full. Try to listen to what your body is telling you. If you feel full, it’s OK to stop eating.
9. Use your manners. Cafeterias sometimes look like feeding time at the zoo. Don’t be an animal! Follow those simple rules your parents are always reminding you about: Chew with your mouth closed. Don’t talk and eat at the same time. Use your utensils. Put your napkin on your lap. Be polite. And don’t make fun of what someone else is eating.
10. Don’t drink milk and laugh at the same time! Whatever you do at lunch, don’t tell your friends a funny joke when they’re drinking milk. Before you know it, they’ll be laughing and that milk will be coming out their noses! Gross!