KTK-Nutrition

It is easy to shop at the grocery store and pick up some ready-made meals.   But how do you know if what you are buying is healthy or not so healthy?   What are you supposed to look for?   My daughter sent me an article, How to choose the best ready-made foods at the store, according to a dietitian from Ohio State University.   Other sites also provide some advice on what to watch for when choosing prepared meals.   It is easy to pick up a ready-made meal at the grocery store but you may also be picking up a meal loaded with salt, sugar, or fat.   What to look for when choosing a ready-made meal or sides. Calories – look at the calories per serving.   My husband bought some prepared cheesy broccoli recently.   We were surprised that the calories per serving were not that high.   Meals – if it is a complete meal, look for total calories of 350-500 calories.   Too low in calories, say less than 200 calories, and you will be hungry ...

Who isn’t interested in upping their immune system and boosting their health during this COVID-19 pandemic?   One way to do so is to boost your intake of foods rich in antioxidants.   Everyone has heard of our need for vitamins and minerals, but for good health we also need the oh so important antioxidants.   MSN has a good article this month, Why antioxidants are so important to your overall health .   What are antioxidants?      NIH notes “Antioxidants are man-made or natural substances that may prevent or delay some types of cell damage.”   Some vitamins and minerals have antioxidant properties like Vitamins C and E and the mineral, selenium.   But there are other antioxidants naturally present in foods like carotenoids (think orange like carrots, sweet potatoes, cantaloupe) that include beta-carotene, lycopene, lutein and zeaxanthin.   No need to remember the chemical names, but what is important to know is which foods are ric...

Everyone knows fruits and vegetables are good for your health.   But many parents don’t know about half of what a kid eats should be fruits and vegetables.   MyPlate shows a plate with half the plate being fruits and veggies.   Many parents aren’t serving kids even one fruit or vegetable at a meal, let alone 2 at each meal.   In fact, statistics show only 22% of kids ages 2-5 are getting the recommended servings of vegetables. For older kids, it’s even worse with only 16% of kids ages 6-11 and only 11% of kids ages 12 to 18 are getting the recommended vegetable servings.   Even then the vegetable is often French fries or chips.        Many nutritionists and health care professionals offer tips to parents on how to get kids to eat their veggies (and their fruit).   One bite rule – child care centers often invoke this rule.   A child has to take at least one bite before they get to veto the food.   The child may find th...

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 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. Serve fruits and vegetables at every meal.   Fruit for breakfast, 2 servings of fruit/vegeta...