Are Low-Fat and Sugar-Free Foods Really Better?

By: Lucy Nelson, Guest Blogger

The Low-Fat Farce

Since the 1980’s fat has been villainized as the cause of weight gain and heart disease. Products parade low-fat labels in order to persuade consumers that they are healthier. But the replacements for natural fat are as bad, if not worse, and fats are a necessary part of a balanced diet.

In order to maintain flavor in low-fat products, the fats are replaced with sugar and altered vegetable oils, some of which contain trans-fat. The result is a product higher in sugar and carbohydrates that your body burns faster. The quickly digested low-fat products lead to blood sugar swings and cravings, making it even harder to control your eating habits.

Fats are important in helping our body absorb vitamins. By providing our bodies fatty acids, such as omega-3 which are essential fats that we must acquire through food, we can maintain nerve function and produce hormones that promote healthy heart and blood vessel activity. Low-fat diets can lead to a deficit in vitamins A, D, E, and K which in turn can lower immunity and the body’s ability to heal.

Healthy fats and How to Include Them

Foods high in healthy fats include avocados, fish, nuts (especially walnuts), olive oil, flaxseed, and leafy vegetables. Full fat milk, yogurt, and peanut butter also contain helpful fats and vitamins.

• Try making your own trail mix with different nuts and dried fruits to substitute snacking on chips. 
• Avocado is a great topper for toast in the morning (or any other time!). 
• Replace mayonnaise with plain yogurt, just add a bit of lemon juice and a few choice herbs such as chives or rosemary. (This is a great dip as well!)
• Top salads with flaxseed, or add a spoonful to smoothies.

Sugar-Free 

Sugar-free products also contain replacements and additives counterproductive to health. Sugar substitutes are much harder for our bodies to digest and can sometimes cause digestive issues. Some studies have even shown that artificial sweeteners are addictive. Many countries have banned alternative sweeteners on account of health concerns.

The best way to watch sugar intake is to make better choices instead of trying to trick our bodies with chemicals. If you think of how we used to eat, before civilization and grocery stores, sugar was hard to come by. The sweetest things, fruit and honey, were either paired with lots of fiber or protected by stinging sentries. So while a chocolate bar or a soda every once and awhile won’t kill you, it’s best to try to eat sugar in its natural forms.

Natural Sugar and Where to Find It

• Fruits! Make a yummy smoothie instead of buying a carton of ice cream.
• Honey is great sweetener and has added effects of immune support. 
• Maple syrup (the real stuff) contains minerals and antioxidants, but it is still sugar so use sparingly. It’s great for fall flavors in treats. 
• While fruit juice is natural sugar, keep in mind that a glass of orange juice probably amounts to four or five oranges. You wouldn’t eat that many oranges in one sitting, and it is possible to overdo natural sugars.
• Buy plain yogurt and add your own sweetness with fruit, honey, or maple syrup. That way you know just how much is in each serving.

How do you ensure everyone in your family is eating healthy fats? How do you cut back on the sugary sweets that children love?

About the Author: Lucy was born in Western North Carolina. She is a current student at UNC Chapel Hill. While engaged in a yoga teacher training program, Lucy became concerned with mental, emotional, and physical health. She hopes to discover a career that involves these concerns.

To Supplement or Not to Supplement

By: Heather Dyson

Many parents come to me worried that their child is not getting all of the nutrients they need for proper growth and good health, especially if their child is a “picky” eater. There are a number of different vitamins and supplements available for kids in fun shapes and tasty flavors. But parents often wonder, “Is it worth it? Does my child really need it?”

Requirements for supplementation vary depending on the child’s age. Both breastfed and formula fed infants meet most of their nutritional needs. Once your child transitions to solid foods, it is important to offer a well-balanced diet, including plenty of fruits, vegetables and whole grains, which will go a long way to helping them meet their nutritional needs. Even “picky eaters” often get enough vitamins and minerals, but a children’s multivitamin might not be a bad idea if you are worried your child does not eat enough variety. Just be sure to choose one that is made specifically for children, such as L'il Critters or Flintstones brands.

It is recommended that exclusively breastfed infants be supplemented with 1 mg/kg iron at about 4-6 months when it is believed that baby’s iron stores become depleted. Breastmilk does not contain iron in amounts that are recommended for infants. However, many feel that since breastmilk is a complete food for infants, supplementation is not necessary, especially if baby is starting solid foods. There are many foods that will provide iron for babies, including meats, eggs, dry beans (such as pinto, garbanzo, kidney, etc.) and fortified whole grain cereals. Formula is fortified with iron so supplementing is not necessary for formula fed babies.

Another vitamin that is often recommended for infants and children is Vitamin D. We get most of our Vitamin D from the sun, however in the fall through spring months we cannot get enough sun to make the Vitamin D we need. Also, the sunscreen we use to protect our skin from harmful rays also blocks the rays we need to make the vitamin. Infants can be supplemented with 400 IU of vitamin D per day and children over the age of 2 with up to 800 IU per day. Be sure to buy a children’s version as Vitamin D supplements are sold in many different dosages. Enfamil’s Vitamin D drops are a good and safe choice.

Always speak to your pediatrician or a Registered Dietitian before supplementing your child or if you are concerned about your child meeting his or her nutritional needs.

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.

Fact or Fad? What Makes Food Healthy? Part 2 of 2

By: Holly L. Goroff MS, RD, CDN

Welcome back! Glad you have returned. If you are new to this week’s series, you may want to read Part 1 of Fact or Fad first.

So let’s just jump right into where we left of. Considering what we discussed in the previous post, think of your healthy food as being a result of the following equation:

{My Healthy Food = ‘Standard Healthy Food Recommendation’ + YOU}

STANDARD HEALTHY FOOD RECOMMENDATION*

Generally healthy recommendation of eating whole foods, fruit and vegetables (flash frozen is an excellent and affordable alternative to fresh foods) lean meats, low sugar, salt, trans and saturated fats. Focus on foods that are minimally processed to avoid eating lots of fillers and hard-to-identify ingredients. 

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*This is not meant a comprehensive list, but a general concept with selected examples of healthy foods.

+ YOU

In addition to the standard recommendations, what is unique to your life that changes your needs? Do you have increased nutritional needs because you’re an athlete, pregnant or recovering from an illness? Do you have allergies or intolerances? Identifying this will help you sort through the multitude of health claims that make us all feel like we need all the foods with the special claims.

Here is an example. If someone is gluten intolerant or has Celiac disease, it is wise for them to adopt a gluten-free diet. A gluten-free diet is not like a weight- loss diet where you can ‘cheat’ and just start again later. Celiac is an immune reaction causing inflammation of your gut, and therefore, malabsorption and potential nutrient deficiencies. If someone requires a gluten-free diet, they need to be gluten-free 100% of the time.

If you have no intolerance for gluten or no diagnosis of Celiac disease, having a gluten-free item is not a healthier choice than a gluten-containing item. In other words, having a sandwich with gluten-free bread and then later a gluten-containing brownie is a useless combination. Either you need to be gluten free or you don’t. A gluten-free food item does not make it healthier. It does make it more expensive though.

Another example: Carbohydrates (Carbs) are a needed nutrient (MUCH needed). Carbs come from grains and plant sugars. There are no carbs in protein or fat. Carbs do not cause someone to gain weight – eating too much does! Balance your meals and don’t overeat and you’ll be fine. If you are trying to eat healthy then you are likely also trying stay away from overly processed foods as recommended. Remember that low carb does NOT mean healthier. But, if you are choosing to eat low carb just eat less carbs! No need to purchase a carb that says it’s not.

You get the idea…

Now that we have established the foundational principle of health/healthy foods, let’s create a simple series of questions we can apply to ask ourselves, “is this food actually healthy for me or not.”

1. Is this food WHOLE? Meaning in its original form or close to it?
• Fresh or frozen fruit or vegetables, fresh meat or fish, plain bagged rice etc. As opposed to Rice-A-Roni. If yes – it’s sounding healthy!
2. If it’s a packaged good, is there a health claim and is it relevant to you? 
• i.e. gluten-free. Do you require gluten free foods? If yes, this might be a good choice, if no, then probably not. 
3. Are you buying a packaged good for a reason (nutrition or health claim - i.e. antioxidant rich) that you can easily get from eating whole foods like fruit and vegetables? 
• If yes, consider replacing the package with some blueberries! (for antioxidants at least).
4. What is the first ingredient? The first ingredient is also the primary ingredient. 
• For whole grain anything, the first ingredient should have the word ‘whole’ in it. If it’s enriched, refined white flour, sugar or similar, put it down or know it’s a treat (if it’s cake or some other indulgence).
5. Does it seem like there are a lot of ingredients for a simple item (example: tomato sauce)? 
• If, yes, my guess is it is highly processed and it likely has lots of additives you don’t need for maximally healthy food.

If you can get the majority of your diet to consist of healthy foods, you‘re in a great place for keeping a healthy body! Completely eliminating the yummy treats you love that fall under the ‘not-so healthy’ category is a recipe for disaster. Allow yourself some treats but also treat your body well, by choosing wisely most of the time.

If you commented in part 1’s post, think back to your response and let me know what foods you thought were healthy and are now thinking otherwise? Post your strategies for healthier shopping.

If you have further questions feel free to post them at themobiledietitian.com or The Mobile Dietitian on Facebook!

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.

Process This!

By: Dr. Linda Carson

It’s good to process your thoughts about an event or circumstance. Processing information helps grownups and children make better sense of day-to-day events and that helps to contribute to self-regulation and executive function of your brain and body. While we are beautifully designed to process information, we are not designed to benefit from processing food.

What does processed food even mean? Basically, processed foods have been altered from a natural form to one that will have a shelf life longer than some of us will live. To increase shelf life in stores and vending machines, food is treated with additives, preservatives, and chemical colors and tastes.  The packaged, processed food that we are all familiar with is actually chemically engineered non-food.

Sugar, salt, and fat are additional harmful ingredients found in most crackers, cereals, cookies, chips, ready to eat meals, microwave dinners….well, you get the idea. The worst form of sugar, high fructose corn syrup, is found in almost everything these days, especially sugary beverages.

Because of easy access and convenience, we are becoming an unhealthy, processed nation. Not very many of us would put protective goggles on our young children and take them on a field trip to a chemical lab. But if we did, I don’t think any of us would encourage our children to drink or eat what we see in the test tubes and beakers. Yet that is the risk we take if we routinely serve our children processed food lacking the natural nourishment, vitamins, and minerals found in real food.

Traditionally, Memorial Day weekend signals the beginning of the summer season of family picnics, grilling, and refreshing beverages. This summer, lets pledge to make a few small changes to help our children and families be nourished and not just fed. Let’s deliberately switch from being a processed nation to a healthier, Choosy Nation. Choosy Kids music CD, Choosy Nation, includes a variety of songs to help us get started making healthier choices.

Memorial Day is a holiday of reflection and respect, designed to pay tribute to those who have made the ultimate sacrifice in service to our country. Before we go to our picnics, Choosy encourages families everywhere to honor those brave souls who died while defending our freedoms. Hang a flag, go to a parade, visit a cemetery, or attend a local tribute event. But let’s remember to talk to your child about the true meaning of Memorial Day. Learn more about Memorial Day by checking out this slide show.

Let us know what you will do to help build a healthier, Choosy Nation and what you will be doing with your children on Memorial Day.

PS - Check out our sale at www.choosykids.com! 

About the Author: Linda Carson, Ed. D, is the founder and CEO of Choosy Kids, LLC, and the Ware Distinguished Professor Emerita at West Virginia University. An award winning, nationally recognized expert, Dr. Carson has devoted her career to promoting healthy preferences for young children and the adults who make decisions on their behalf. Click here to learn more about Linda.

Diabesity: Prevention Is Possible

By: Dr. Linda Carson

We recently posted a blog by Lindsay Dawson who shared a very personal account of learning that she had a diagnosis of Type 1 diabetes when she was young. That blog made me reflect on my own experience with diabetes. My sister was diagnosed later in life with Type 2 diabetes, and since then she has lost much of her vision and one of her legs to this dreaded disease. In the past 15 years she has managed her diabetes with lifestyle changes and much healthier eating.

Type 2 diabetes used to be called adult onset diabetes but in recent years, the age of onset has moved younger and younger. Children as young as six have been shown to have elevated blood pressure and cholesterol. Childhood obesity has steadily increased over the past three decades. An interesting book written by Francine Kauffman, a pediatric endocrinologist, describes the consequences of our lifestyles of convenience. She says that we have designed comfy environments and foods (non-foods) that are going to do us in.

Dr. Kauffman also warns that diabetes and obesity are so linked together that soon physicians will be diagnosing them as a single syndrome known as diabesity. In fact, Diabesity is the name of her book. It is written for parents to help them understand ways to prevent both obesity and diabetes in children. The CDC has published trend maps that show how the prevalence of both obesity and diabetes has revealed a similar progression in recent years.

http://www.cdc.gov/diabetes/data/center/slides.html

Experts agree that many cases of Type 2 diabetes and obesity can be prevented or minimized with healthy nutrition and physical activity. To be sure that your family is getting the preventive benefits from your food, try to eat more leafy green veggies, beans, and fruits. The fiber, vitamins, and minerals in plant-based food are what we should have everyday to nourish body and mind. Eating natural, unprocessed foods that are nutrient dense rather than calorie dense, will contribute to healthy metabolism and blood sugar levels.

For many, a daily diet of fresh fruits and veggies will also result in healthy weight loss! Wondering how to know if a food is nutrient dense? Think of it this way, if it is grown as a plant, try to eat more of that. If it is manufactured or processed in a “plant”, try to eat less of that. The processing takes away nutrition. And when selecting or preparing food for your family, remember the caution from Dr. Kauffman: We’ve designed environments and diets out of convenience that one day soon will do us in. Everyone is busy and convenience is wonderful, but lets all try to make healthier choices for our children and families.

So feed them well and move them more. Listen to a song by the same title and let us know what strategies you do to promote plant flavors, plant protein, and plant fiber?

About the Author: Linda Carson, Ed. D, is the founder and CEO of Choosy Kids, LLC, and the Ware Distinguished Professor Emerita at West Virginia University. An award winning, nationally recognized expert, Dr. Carson has devoted her career to promoting healthy preferences for young children and the adults who make decisions on their behalf. Click here to learn more about Linda.