Curious Parents Family Health Resources

family health

Nutrient-Rich New Year’s Resolutions

The Nutrient Rich Foods approach to eating is a great way to start the New Year healthy and happy. Instead of focusing just on what foods to avoid, make your choices based on the total nutrient package of a food or a meal, including the vitamins, minerals, protein and fiber it contains. Following the Nutrient Rich Foods approach is a positive, realistic way to think about eating that can provide a fresh jump start for the New Year by shifting the focus from foods to avoid to foods you can enjoy. Here are some tips:

1. Start every day with a nutrient-rich breakfast, such as a spinach, tomato and pepper omelet with lean ground beef and serve it with whole wheat toast, or oatmeal made with lowfat milk and topped with dried fruit and nuts.

2. Shop the perimeter of the grocery store to find nutrient-rich foods; focus on the produce section and dairy, meat and seafood aisles.

3. Encourage your family to try a new and out-of-the-ordinary food each week, such as arugula, lentils, lowfat ricotta cheese, avocadoes or kiwifruit.

4. Make your plate more colorful by including more bright fruits and vegetables in every meal.

5. Instead of frying or sautéing meat, choose to grill or broil lean pieces of chicken, pork or beef.

6. Try lowfat or fat-free milk.

7. Stock desk drawers at work with instant oatmeal packets, light microwave popcorn, raisins, dried apricots and single-serve containers of peaches or pears packed in water or juice.

8. Trade soda for 100 percent fruit juices or lowfat milk.

9. Instead of eating out, bring the family closer by working together to try a new nutrient-rich recipe at least once a week. Visit www.NutrientRichFoods.org  for meal ideas and recipes. 

Breaking Down Bone Health Myths

What’s in your daughter’s glass? If it’s not a calcium-rich beverage like milk, fortified orange juice or soymilk, she may not be building the strong bones she’ll need for life.

Many girls don’t drink milk because they worry about weight gain. Others steer clear of dairy products because they are lactose intolerant. Avoiding calcium-rich foods, combined with a lack of exercise, puts girls at risk for osteoporosis later in life. Help your daughter build strong bones by learning the facts about bone health. 

Girls ages 9 to 18 need three cups per day of low-fat or fat-free milk plus another serving of a calcium-rich food such as yogurt and cheese. Girls also need 60 minutes of physical activity each day, including activities that are best for bones like running, jumping rope, walking, basketball, volleyball or cheerleading.

Below are some of the most common myths and misconceptions regarding bone health. Surprised? You’re not the only one.

Myth: Dairy products cause weight gain.

Fact: Dairy products don’t have to be fattening. Choose low-fat or fat-free milk, yogurt, and cheese. Low-fat and fat-free milk and soy drinks contain the same amount of calcium as whole milk—without the added fat.

Myth: My daughter gets enough exercise at school.

Fact: Very few schools require physical education every year. Your daughter needs 60 minutes of physical activity every day for good health. Make sure she gets enough by encouraging after-school activities such as soccer, tennis, dance, gymnastics, or playing outside with her friends. Get active as a family by taking a walk after dinner or a long hike on the weekend. 

Myth: Dairy products are the only way to get calcium.

Fact: Milk is still the best source for calcium, as it also contains vitamin D, which is essential for bone health, and other nutrients like potassium. However, your daughter can get the calcium she needs from many other foods, such as spinach, tofu, almonds, and calcium-fortified bread, tortillas and cereals.

Myth: You don’t have to worry about osteoporosis until you’re older.

Fact: Girls between the ages of nine and 18 are in their critical bone-building years. By age 18, girls will have built close to 90 percent of their bone mass. That means right now is the best time to build strong bones to prevent osteoporosis.

Myth: People with lactose intolerance can’t drink milk.

Fact: Many people with lactose intolerance can still enjoy small amounts of milk and other dairy products like yogurt and cheese. You can also try lactose-reduced milk or a soy drink. 

The U.S. Department of Health and Human Services’ Office on Women’s Health leads a national bone health campaign for girls ages nine to 14 to encourage bone-healthy habits. For tips on building strong bones, visit the Web site for girls at www.girlshealth.gov  bones or for parents at www.girlshealth.gov/parents/bones  You can also learn how to buy the best foods to buy on a budget by visiting www.whymilk.com/value_cart.php. 

One of the biggest trends forecasted for 2009 is adding DHA/Omega 3s to foods for kids and adults to boost brainpower.

Q. How can omega-3s benefit my body?

A. Our bodies use omega-3s in a variety of ways. In infants and children, omega-3 DHA is involved in the development of the brain and the retina of the eyes and helps support normal brain and visual function.

In adults, omega-3 DHA helps maintain the normal structure and function of the retina and nerve cells in the brain. The omega-3s, DHA and EPA, play a role in heart health.