Many of my clients still come into my office thinking that eggs are “bad” for them, or that only the egg white is “healthy”. One of the very first things I encourage is adequate protein intake and that eggs be a big part of that. They have 6g of protein per egg, which is about 1oz of protein and are a great way to add protein to the diet especially for women who I tend to see eat less meat. I also make sure I educate patients that they need to eat the whole egg! The yolk is where all the vitamins are and people don’t realize this. A whole egg is a good source of riboflavin, B12, Biotin, Vitamin A, Folate, Vitamin D, and monounsaturated fatty acids. The yolk of an egg has a fairly good fatty acid profile in terms of there being more monounsaturated fat then saturated fat but I encourage my clients to look for the eggs with the added omega-3 fatty acids because it is an easy way to get more omega-3’s and they make the egg just that much better for you. Omega-3’s are not only hear...
It was the summer of 2006, I had just finished graduate school and was starting in my first position as a registered dietitian. Everything was new, exciting, and I was thrilled to be covering an eating disorder unit within the hospital I was hired at. What I didn’t realize at the time was that year of covering an inpatient eating disorder unit would teach me more about food and what it means than anything else would in my entire career.
I was a nutrition expert and had many ideas about how to counsel and teach patients about good nutrition. I was armed with meal plans, group nutrition topics, an ultra positive attitude, and the determination that I was going to really get through to people. The other staff had gently prepared me that it could be tough sometimes being the dietitian on “the unit. I wasn’t sure why. What could be so tough?
So I began meeting with my patients individually once a week, leading nutrition group twi...
You have a million things to do and while you know that eating well throughout the day is important it sometimes may feel like more of an obstacle then it should. Try my tips for mastering nutrition in 2016!
1. Eat within an hour of waking up in the morning. When you wake-up in the morning your body needs energy to start the day, delaying breakfast slows metabolism. Even if it’s a quick snack like graham crackers with almond butter, string cheese, or a yogurt get something in before running out the door. Try blending a breakfast smoothie the night before so you can grab it and drink it first thing or take it with you in the car.
2. Have meals and snacks throughout the day but avoid “eating” and “snacking” all day. Our bodies need energy and nutrients consistently throughout the day, a meal or a snack every 3-4 hours while awake. But our bodies also need time in between eating to utilize those nutrients. So avoid graz...
Sitting with my family in the mall food court on a Sunday night eating dinner I knew I had hit rock bottom.
It had been one of those loooong painful Sundays when the kids were cranky and were “bored” despite my best efforts to shuttle them around all weekend to activities while my husband had to work. I hadn’t had time to get to the grocery store in a week and other then grabbing milk at Target, I hadn’t cooked since Thursday. I was just too tired after work on Friday and I think we ended up at Qdoba. So I did what any good mom would do and bought the kids candy at the mall candy store after dinner for desert!
We’ve all been here. So what does a nutritionist mom do to turn things around (after eating gummies and candy sticks with the kids)? I take a deep breath and find my way back to the middle.
First I make a grocery list with all the ingredients for my “go-to” meals, my reset button if you will. These include...
There is a lot of hype surrounding sugar, sugar intake, and how much sugar we should or shouldn't eat. Sugar certainly is everywhere, hidden in salad dressings, peanut butter, and ketchup to name a few. As a carbohydrate it can be part of our diet but where it gets tricky is avoiding too much of it. So here is the deal.
Sugar is a carbohydrate and our bodies need 50-60% of our daily calories from carbohydrates to provide energy and proper brain functioning, kids and adults alike. There are two main types of carbohydrates, simple and complex. Sugar is a simple carbohydrate meaning if is made up of small chains of carbohydrates that are digested and absorbed quickly. Complex carbohydrates on the other hand take longer to digest and are absorbed slowly and often times also contain fiber, which also have health benefits.
The more quickly a carbohydrate is absorbed the faster it can increase blood sugar levels. Ideally we wan...
Feeding a toddler can be quite an education. Between the ages of 2 and 5 you never are quite sure what will happen, every day is an adventure! But there are keys to success when preparing meals and snacks for toddlers.
1. Offer small amounts of several different foods for them to try and choose from
2. Make meals colorful, make sure the plate has a variety of colors and isn’t just one color. A more attractive plate stimulates appetite and is more interesting.
3. Kids love food that they can eat off of a skewer like fruit kabobs, satay, or chicken kabobs, or even an occasional corn dog. Those food items are usually a hit!
4. Pair new food items with a favorite side dish or entrée.
5. If you child is crying and hungry while you are trying to get dinner ready let them go ahead and eat their fruit, milk, or an item that counts as part of their meal while they are waiting
6. If you are preparing a more “adult” meal such as a spicy chi...
The busiest part of the day for parents seems to always be the end of the day. Rushing to pick-up kids, trying to get them home, into the house, eat something, and make it to evening activities can feel like the “real work” of the day.
So how do family meals fit into our fast moving family lives? Lets first look at why eating together as a family is so important. According to the Academy of Nutrition and Dietetics and an article in the Archives of Family Medicine eating as a family at least three times a week children and teenagers consume more fruits and vegetables, make better overall food choices, and increase intake of vitamins and minerals. In addition research has found that children who eat with their family three or more times per week have healthier eating patterns (Pediatrics, May 2011).
There are many ways busy families can make family meals happen and reap these benefits.
1. Be flexible! A family meal is any meal together so if...
As parents we have all felt the “wrath” of a picky eater. I myself have spent hours or precious minutes on busy evenings proudly preparing balanced, healthy, and attractive meals for my family only to hear the dreaded, “yuck! I’m not going to eat that” or “that’s stinky”. It is crushing to hear those words and listen to complaining especially when you are doing something good for them. So as a parent I feel your pain and want to validate all of your frustration. Luckily there are some valid reasons why kids are “picky” with their food and some strategies caregivers can use to promote food acceptance.
They look really cute, but they are scary to feed! LOL
First I want to reassure you that pickiness with food is very normal for children. Everything is new to them and they don’t have the ability to reason or process that something might be new but might be good, or that a food might not be their favorite but it’s good for them so they should eat it....
The smoothie has become a tried and true healthy snack or meal staple. They are perfect on hot summer day and can also be made into popsicles. Bananas, strawberries, and spinach are all good smoothie ingredients but I have some suggestions for some new and exciting smoothie ingredients.
Cooked Beets: Yes beets! These antioxidant and vitamin packed root vegetables can be added to berry smoothies.
Broccoli: This super food from the cruciferous vegetable family is a powerhouse that helps protect our cells and is a good source of calcium. Broccoli does have a strong taste, I suggest blending with pineapple, spinach, and blueberries to help “disguise” it from your kiddos.
Teff: This little grain from Ethiopia is similar to quinoa, it is gluten free, high in protein, high is fiber, and full of nutrients. Teff is extremely versatile you can add whole seeds to smoothies but you can al...
Turn off the oven and make quick dinners this summer. One really easy meal are chicken salad sandwiches with watermelon and garden tomatoes. Try this chicken salad recipe with berries, a great combination of protein and antioxidants!
Blueberry Chicken Salad (Serves 4)
2 Shredded Cooked Chicken Breast or 12oz (2 cups) Left Over Chicken from a Rotisserie Chicken
2-3 Tb of Mayonnaise made with canola oil or olive oil
1/2 C Fresh Blueberries
1 Tb chopped Walnuts or Pecans
1/2 tsp Garlic Salt
Mix all of the above ingredients in a large mixing bowl
Scoop 1/2 C of the chicken salad mixture onto fresh bread and top with spinach, red onions, and tomatoes