FACT OR FAD? What makes food HEALTHY? Part 1 of 2

By: Holly L. Goroff MS, RD, CDN

Have you ever heard someone say something to the effect of ‘I bought something healthy – it was a gluten-free … (insert food name here)’? Or, ‘It’s good for you – NO CARBS!’? I have and it gives me chills! We are such targets of manipulative food marketing that our sense of ‘healthy’ has been obscured and our wallets are consequently drained.

It seems like every six months to a year there is a new definition of healthy. Healthy one day means juicing every morning, colon cleansing and antioxidants and the next it is eating quinoa, going gluten-free, drinking kefir or almond milk and no dairy...the list goes on and on.

I refer to these changing definitions of healthy foods as ‘food fads’. In addition to being heavily marketed, they also seem to get adopted by key public health figures, say…Dr. Oz, Jillian Michael or someone similar. Daytime shows have special guests to speak to the fads and drop key words like ‘toxins’, ‘metabolism’ and ‘cleansing’ and know they will capture your interest to hear more about the latest health craze.

What makes things a bit complicated is that these fads generally have some element of truth to them. It’s just not the WHOLE truth. And generally, it’s a truth that is subjective. We’ll get into this in a minute.

If I were to ask you WHY some of these foods are healthier than others, what would your source of information be? If it is Dr. Oz, Jillian Michael or someone similar, a quick Google search, branding or word of mouth, I would suggest you consider those resources questionable. Ask yourself, what makes them experts in nutrition? They could be super smart in cardiovascular disease and or fitness, but why does that make them worthy of dictating your diet?! Does what works for them work for everyone?

Another red-flag for establishing if your source is credible is asking if their recommendations ebb and flow with the moving trends. If your source’s recommendations change with the trends, I would suspect there is a financial benefit for them and/or lack of knowledge of actual nutrition research guiding their advice.

With all of these food fad’s flying around and your busy life which prevents you from doing scholarly research, what does “healthy food” actually mean? How do we know? And, how do we know quickly?

Excellent questions! Let me help…

Let’s start with the basics. What does it mean to be healthy? 

Here are some helpful definitions to keep in mind:

A) Health – The condition of being well or free from disease.
B) Macronutrients – Food (substance) required in relatively large quantities for providing energy and essential nutrients: Protein, Carbohydrates (including fiber) and Fat.
C) Micronutrients – Organic compounds (notably vitamins and minerals) essential in minute amounts to the growth and health.

Putting it all together:

A healthy food will provide macro and micronutrients to support your bodies’ optimal functional performance. This includes healthy weight, controlling your blood pressure and cholesterol.

Notice I said, YOUR bodies’ optimal performance. Each person has unique needs either for optimal nutrition to accommodate a fast-paced life, athletic lifestyle, pregnancy or perhaps a disease state.

Quick tip for choosing healthy foods before we get to part 2:

• Shop the perimeter of the supermarket where the fresh produce, meats and dairy are located.  Or, patron farmers markets and fill in the nutritional blanks by purchasing a protein like chicken or fish at the supermarket, butcher or fish store. 

Stay tuned to next week’s blog to learn how to calculate YOUR bodies’ optimal performance.
(UPDATE: Click here to read part 2!)

But until then, tell me, what do you consider ‘healthy’ foods for you or your family, especially when you are grocery shopping? 

About the Author: Holly is an experienced dietitian in both clinical and community nutrition. She is currently serving as the Clinical Nutrition Manager at now guest blogger for Choosy Kids!

She received her Master of Science degree in Nutrition and Food Studies from the Steinhardt School at New York University. She is published through her research and contributing work at Burke Rehabilitation Center investigating nutritional factors impacting neurological rehabilitation in stroke patients.

In addition to managing her staff of clinical nutritionists, she has a passion for serving at-need and underserved communities. She teaches outreach programs focused on mindful eating and strategies to make healthier lifestyle choices to at-risk community populations. She has recently been made lead in her hospital for teaching and managing the outreach classes to reduce childhood obesity.

She has expertise in: weight loss and management, heart disease, stroke, diabetes, dealing with polypharmacy and achieving nutrition goals, achieving wellness goals in a creative and resourceful manner and motivating change.

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[A] Merriam-Webster.com. Health. Available at http://www.merriam-webster.com/dictionary/health. Accessed on June 15, 2015.

[B] Mahan, K. Escott-Stump, S. Food, Nutrition and Diet Therapy 11th Edition. 2004. Page 38. Saunders

[C] Merriam-Webster.com. Micronutriends. Available at http://www.merriam-webster.com/dictionary/micronutrients.Accessed on June 20, 2015.

Did You Know: Only 5% of People with this Disease Have it in this Form

By: Lindsay Dawson, Choosy Kids Social Media Account Manager

I will never forget the afternoon of December 6, 2001. Little 11-year-old me had been sick for nearly a month. I was constantly thirsty; my complexion was muted; I had no energy; and despite my consistent hunger, I’d lost about 15 pounds in two weeks. My mom had been so concerned that I wasn’t eating, or that something very serious was happening to me. And on December 6th, she picked me up from school, took me to my doctor, and stood by my side as my life changed forever.

That afternoon, I was diagnosed with Type 1 Diabetes – a chronic autoimmune disease in which the child’s pancreas stops producing insulin, either due to hereditary disposition or a virus that initiates the attack on the pancreas. Only 5% of people with diabetes have this form, Type 1 – formally known as juvenile diabetes. Without a functioning pancreas, Insulin cannot be produced. Insulin is one of the 8 hormones produced in the body that regulates blood sugar. This disease is not life threatening if treated properly, though there is currently no cure. The day I was diagnosed, I was sent to the hospital for a week of training and education.

I never ate poorly as a child, thanks to my mom’s love for home-cooking and her studies of being a nutritionist in college, I learned that I could never eat the same way. The sweet tooth I inherited from my dad had to be controlled (I loved popsicles and ice cream!), birthday parties and school lunches would be very different. Not only was food affected by my diagnosis; I’d no long be able to exercise the same way, travel, attend school, or even sleep as I had for the previous 11 years. Everything had to change, and I had to adapt to my new lifestyle very quickly.

As I mentioned, this form of Diabetes is either hereditary or caused by a bad virus, like Chicken Pox. I’m still not sure which caused mine: Type 2 runs in my family, and I had a viral rash for about 6 months earlier in the year I was diagnosed. Whatever the case, Diabetes treatment is very complex, particularly for a Type 1. You have to keep your blood sugar within a normal range, doing so by controlling your food intake and treating with the proper amount of insulin. Other factors such as stress/anxiety, exercise, illness, quality of food, and even the environment can affect your levels as well.

Until a few years ago, I was taking at least 4 insulin injections a day, testing my blood sugar 6 to 8 times a day, and monitoring my carbohydrate intake at every meal. My senior year of college, I decided to try the “insulin pump”, a mechanical pancreas, so to speak, that uses ratios, sensitivity levels, and trends specific to my body to deliver continuous doses of insulin. I also use my pump to give myself “boluses”, or injections, on top of my continuous stream of insulin. I wear the pump 24/7; it is always attached to me, except for the few moments when I change the site everything three days. It makes managing my Diabetes much easier! And it’s pink, which is a very good thing, in my opinion!

Healthy habits truly begin at a young age, and I feel very fortunate to have been diagnosed with a disease that taught me such lessons. At 11 years old, I learned the value of feeding my body in a healthy way – I used to snack on Clementine’s constantly - exercising and staying active, and doing the things I loved. Though Diabetes can be difficult and unpredictable, I have always felt that my circumstances could have been far worse. The benefits I have gained from my juvenile diagnosis enabled me to develop my independence and establish a strong sense of responsibility at a critically impressionable age. Consequently, I have spent the last several years cultivating my love and passion for healthy (and adventurous!) cooking, running, lifting weights, swimming, and biking, and embracing my Diabetes for all that it is.

I am now 24 and I recently celebrated my 13th anniversary in December 2014; I’ve lived with Diabetes longer than I lived without it, which is a pretty wild thought to me. This disease has and will continue to be part of every moment of my life. However, this fact does not leave me discouraged. Diabetes, despite the difficulties and frustrations, has taught me so much, and has instilled a remarkably strong sense of healthy living.

With childhood obesity trends as they are, our culture is seeing more and more young children develop Type 2 Diabetes, the adult counterpart that is more influenced by lifestyle choices than biology. Seeing these trends has inspired me to communicate my story of health and my journey with Diabetes to others. I hope to inspire more movement and excitement about nutrition – ideas I try to exude every day, and something I think Choosy would be proud of!

Since March is National Nutrition Month, now is a great time to commit to healthy eating – for yourself and for your family. Do you know someone effected by Diabetes? How can you help them, or help yourself, to get more active and find more joy nutritious cooking?

About the Author: Lindsay Dawson earned her Bachelor of Arts in Theatre Studies and a minor in vocal performance from West Virginia University in 2012. In May of 2014, she graduated from WVU with a Master’s of Science in Integrated Marketing Communications. She has enjoyed working for several non-profits, and in addition to her position with Choosy Kids, Lindsay is currently employed as the Outreach Coordinator for Ronald McDonald House Charities of Morgantown, WV. Her ultimate career ambitions inspire her to combine her love of the arts with her passion for marketing, leadership, and civic engagement.

Pay Attention to Your Child’s Eating Habits throughout the Week, Not Day

By: Heather Dyson

Toddlers are not known for their consistency, at least when it comes to their diet. Children between the ages of 1 and 3 are busy discovering the world around them and often don’t have time to eat. They do not overthink eating like adults do but rather eat based on their appetite and what their body tells them they need. While we might look at a typical day to assess if an adult is meeting his or her nutritional needs, with toddlers we look at a typical week. There is no need to worry if your little one doesn’t eat much one day or if he only eats apples - that is normal. Pay attention to what your child eats during an entire week, which will give you a better idea if he has a well-balanced diet.

Because of their small stomachs, toddlers tend to eat in small amounts throughout the day, which is why snacking is such an important part of their diet. Be sure to have set meal and snack times and offer a variety of healthy foods. Snacks should be thought of as mini-meals, an opportunity for extra nutrition. Great toddler-friendly snacks include (but are not limited to):     

• Fresh fruit cut into bite sized pieces and a whole wheat graham cracker
• A half sandwich with a thin spread of peanut, almond or sunflower butter and banana on a slice of whole grain bread
• Plain yogurt with a little honey and fresh berries (12 months or older)
• ½ a string cheese and whole wheat goldfish crackers
• Cucumbers or halved grape tomatoes with yogurt dip or hummus
• Apple slices with peanut or sunflower butter and yogurt dip (mix equal parts nut butter and vanilla yogurt, sprinkle with cinnamon)

These snacks are also great for the toddler on the go!

The best way to ensure your toddler is getting a well-balanced diet is to offer a wide variety of healthy food, which includes protein (meats, eggs, beans, dairy, nut butters), vegetables, fruit, whole grains (whole wheat bread, brown rice, quinoa) and healthy fats (avocado, nut butters, olives or olive oil). Food allergies should always be considered with children. Meet with a Registered Dietitian for safe meal and snack ideas if you have a food allergic child.

For more information on creating a healthy plate, visit www.choosemyplate.gov.

What health snacks does your child love? Share your favorites with us!

About the Author: Heather Dyson is a Licensed and Registered Dietitian who currently focuses on counseling patients with a variety of health situations, and in ages ranging from infancy to elderly. Click here to learn more about Heather.