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...
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...