Foods for a longer, healthier life?

Are there foods that will lead to a healthier, longer life?   Students in my classes love to ask questions and one student noted:  �I want to live a long time.  What foods do I need to eat?�   Great question and there are foods that will decrease your risk of disease and increase your changes of living longer.  Actually, there are two food groups that will lead to a longer life: fruits and vegetables.  So boring yet so important to our health. 

• What is the minimum servings of fruits and veggies we need?  5 A Day, a minimum of 5 A Day.
• Who is lacking in fruits and veggies?  Most of us are. 

                87% of Americans are not eating enough fruit (at least a 1.5 to 2 cups a day)

                75% of Americans are not eating their veggies (2-3 cups a day)

CNBC quotes Marion Nestle, a professor nutrition at New York University as saying, �Everyone would be healthier eating more vegetables.�   (You're Still Not Eating Enough Vegetables)

CDC and the National Cancer Institute found that less than 18% of adults in every state consumed the recommended amount of fruit each day and less than 14% consumer the recommended amount of vegetables.  (And if you are counting French Fries � no go.  Too high in fat and calories.)

Goal � eat 5 or more servings of fruit and vegetables each day to lower your risk of cancer, heart disease, stroke, diabetes and many other health conditions. 

Even better, eat 7 or more servings a day and  lower your risk of dying from any cause over they next 8 years by 42% compared to your fellow Americans who eat only 1 serving of fruit or veggies a day. 

You can help not only yourself by eating more fruits and veggies but others.  Yesterday, my daughter was sponsoring a pizza party for youth volunteers.  She added fresh strawberries, a veggie plate to round out the lunch. The youth ate the veggie plate and devoured every strawberry.  Having a luncheon at work?  Make sure fruit and veggies are offered.  

Make your day 5 A DAY, every day.

Sources:  You're Still Not Eating Enough Vegetables,  Image Source: Fruits and Vegetables

How can you get kids to eat more fruits and veggies?

So many kids� diets today are lacking in fruits and veggies.  A lot of greasy fries but little or no fresh fruit and veggies.  A simple goal for all of us, but especially for kids is �5 A DAY�.  At least five servings of fruit and veggies a day.  I say at least, because I�ve always taught �5 A DAY� but one of my students thought eating 6 a day was too much.  Not true.  In fact, the World Health Organization recommends 9 servings a day.  But aiming for at least �5 A DAY� is a good start.   CDC has a good fact sheet and recommendations, let�s look at some of them. 

10 Ways to Help Kids Eat More Fruits and Veggies

1. Make it easy - Keep a bowl of fresh fruit on the counter.   Also, refrigerate cut up fruits and vegetables in small bags for easy snacks.  So much fresh produce is available right now. Keep it visible.
2. Serve fruits and vegetables at every meal.  Fruit for breakfast, 2 servings of fruit/vegetables at lunch and dinner.  Add veggies to foods by grating or cutting up vegetables and adding to entrees, soups.  Top cereal off with fruits.   Add some frozen fruit like strawberries or blueberries to smoothies.
3. Be a good example � are you eating �5 A Day�?  Let your kids see you snacking on fruit, low-fat salads, vegetable sides (not French Fries).   Choose fruit and veggies when eating out.
4. Pack the Fridge � when your kids open the fridge are there fruits and veggies to snack on?  Many kids like raw veggies and Ranch dressing.  Have the veggies cut up and ready to eat. 
5. Take the Challenge � challenge family members to reach the �5 A Day� challenge.  The winner can be rewarded with a small prize (not candy).
6. Promote fruit and veggies at school functions � orange slices at soccer games, more fresh fruit at school functions.  One school put bags of cut up carrots in the vending machine and sold them for 50 cents. These were a hit among students.
7. Let kids choose � one kindergarten teacher in our area promotes a vegetable a week.  One child asked their mom why they never ate zucchini, the vegetable promoted that week.  The mom was shocked her child knew what zucchini was.  So take the kids to the farmer market, take them to pick strawberries, raspberries, let them help prepare the corn, other veggies for dinner.
8. Make them fun � kids love smiley faces made from fruits and vegetables.
9. Keep trying � kids may not like a food on the first try.  Maybe serve it a different way, but try again on another day.
10. Encourage others - your friends, relatives to offer your kids fruits and vegetables.

For more ideas on getting kids to eat more fruits and veggies, see the fact sheet:  10 Ways to Help Kids Eat More Fruits and Veggies.   For great snack suggestions and pictures of how to make snacks fun for kids, go to: Snack Ideas for Kids.  

Sources:  10 Ways to Help Kids Eat More Fruits and Veggies,   Image source: Snack Ideas for Kids

Small Changes for a Healthier Child

Last week we talked about small changes you could make for a healthier you.  I had gathered some ideas from Jo-Ann Heslin, a registered dietitian.   I have adapted some of her suggestions for small changes families with children can make to be healthier. What are some small changes you as a parent can make for a healthier child?    
  1.  Eat together � in today�s go, go lifestyle so many families no longer eat together.  At least a few times a week plan a family, sit-down meal together.  Cornell University recommends eating together as a family at least 3 times a week.  Family meals means a focus on the family, so turn off the TV, the cell phones and focus on the kids.  According to Cornell University, (Do Famiy Meals Really Make a Difference?), family meals have huge health benefits:

          a.       Children are 24% more likely to eat healthier

          b.      Children are 12% less likely to be overweight

          c.       Children do better academically

          d.      Children have more positive family interactions   

   2.   5 A Day� many children aren�t getting five servings of real fruits and vegetables a day.  Sunny D and boxes of sugared drinks like Capri Sun juice drinks aren�t 100% juice and don�t count towards the 5 a day.  At meals, especially lunch and dinner, aim for 2 fruits and vegetables.  Make snacks of fruits or vegetables easy by having a fruit bowl on the counter, cut up vegetables ready to eat with  some Ranch dressing.    

   3.   Model Good Eating � a child that sees his mom or dad drinking milk with meals is more likely to drink milk with meals.  Kids like to copy you so are you modeling good eating habits?         

    4.  Breakfast every day � so many parents seem to forget kids need breakfast every day.  Not a Pop-Tart, Sunny D breakfast, but one of real food.  There are so many whole grain cereals to choose from, whole grain toast with peanut butter, milk, juice.  Breakfast also has many health benefits:

         a.       Better academic performance in school

         b.      More energy to start the day off right

         c.       Improved concentration

         d.      More strength and endurance

The Academy of Nutrition and Dietetics has great ideas on Easy Breakfasts for Kids to Make:   

• Cheese slices on whole wheat toast, 100% juice
• Whole grain Cereals, milk, banana slices
• Peanut butter on whole grain toast, waffle, or rolled inside a wheat tortilla, tangerine
• Fruit � bananas, strawberries, raisins � instant oatmeal and milk
• Cold pizza 
• Apple and cheese slices on graham crackers or whole wheat crackers
• Yogurt, fruit    

 5.  Sit Less, Move More �  In the book, The Healthiest Kid in the Neighborhood, Dr. Sears has an excellent recommendation:  �Time Sitting = Time Moving� .  He suggests kids earn their TV, video, screen time.  30 minutes of exercise earns 30 minutes of screen time.   Many studies have found that many Americans don�t necessarily eat too much but they move too little. 

So, what small changes can you make in your family to eat healthier?  Small changes can add up to a healthier you and healthier kids.

Sources:  Live Better , Do Famiy Meals Really Make a Difference?   Image Source:  Family Meals

Small Changes for a Healthier You

   So many people think they have to make huge changes in their diet and lifestyle to be healthier.   Others think they have to give up all the �good� food they eat to be healthier or they have to join a gym to get exercise.  But small changes can lead to big benefits to your health.  Jo-Ann Heslin is a registered dietitian who focuses on making small changes to a better you.  I have used some of her suggestions and added my own.  So what SMALL CHANGES can you make for a healthier you? 

1.  Sit Less, Move More �   Many studies have found that many Americans don�t necessarily eat too much but they move too little.

•  Less TV and more movement �  if you are watching TV, get up during every commercial and move around your home.   Cut back on how much TV you watch
•  Walk more � going to the gym is great but a walk around your neighborhood is also healthy.  Start with 15 minutes and work up to a 30 minute walk each day.   
•   Heslin notes that  21 minutes of walking equates to 2100 steps and can burn 150 calories.   

2.         Eat a handful of nuts each day.   We always have nuts in our pantry � mixed nuts, walnuts, peanuts.   Walnuts are especially good as they are anti-inflammatory and provide the good fat, omega-3�s which are a heart healthy fat.   Just an ounce a day can reduce your risk of cancer, heart disease and type 2 diabetes. 
3.       Eat a Rainbow of Fruits and Veggies Each Day � the rule is 5 A DAY, but more than 5 servings of fruits and veggies reaps even more health benefits.  Fruits and vegetables are not only loaded with vitamins, minerals and fiber but also antioxidants.  Different colors of fruits and vegetables have different antioxidants so varying the color and having a rainbow of  colors every day is good for your health.  (Read more about the health benefits of 5 A Day at:  5 A Day)  
4.       Whole Grains Every Day � So many American diets have little to no whole grains.   Skip the white bread, the white hamburger buns, and choose whole grain breads and cereals.  (Read more about whole grains at:  Are You Eating Whole Grains?)  
5.       Eat Potassium Rich foods � there is so much focus on cutting back on sodium and that is a good thing.  However, we should also focus on eating more foods rich in potassium.  While sodium is linked to raising our blood pressure, potassium helps lower blood pressure.  Potassium rich foods include:  potatoes, oranges, tomatoes, bananas, milk, yogurt, avocados and dark green leafy vegetables like spinach.  
6.        More fish � fish is brain food and helps your memory and your reasoning skills.  Fish is also rich in omega-3�s the heart healthy fat.  Add some fish, baked or broiled, to your diet at least once a week.
So, what small changes can you make in your diet and lifestyle this week?  Small changes can add up to a healthier you.

Sources:  Live Better  Image Source:  Healthy Eating