Posts Tagged ‘nutrition’

There are no particular health or nutritional benefits to choosing organic produce and meat over conventionally produced food, said the UK’s Food Standards Agency. The agency conducted a yearlong study in which it reviewed 162 scientific papers published over the last 50 years, and found that a “small number” of nutritional differences existed between the two types of food, but the differences were “unlikely to be of any public health relevance.”

Conventional food producers, who have long maintained that organic had no advantages over its product besides snob appeal, were no doubt overjoyed. Meanwhile, consumers who spent an estimated $48 billion on organic food in 2007, are both put out and confused. Were they wasting their money all this time?

No, say study critics, who point out that the FSA ignored significant differences in vitamins and minerals between organic and conventional produce. Beta-carotene, for example, was found to be as much as 53 percent higher in organic produce, which the agency apparently discounts as unimportant.

Even more distressing is the fact that the FSA’s report failed to take into account the environmental damage wrought by chemical fertilizers and pesticides, as well as the potential health problems caused by pesticide residues on food. After all, you can take a vitamin pill to get all the beta-carotene you need, but you can’t remove toxins from the body once they’ve already caused damage. And since children are at more risk from pesticide residue than adults for a variety of reasons, that organic apple starts to look a lot more appealing, no matter what the FSA says.

Now that you’re pregnant you know what you should not eat — but what are the best foods for the next 9 months?

Feed the Belly by new mom and nutrition expert Frances Largeman-Roth features nearly 70 easy-to-make recipes smartly categorized by craving (salty, sweet, spicy). This healthy eating guide for pregnant women shares easy-to-follow tips, like what should and should not be on your shopping list, how to choose the healthiest fish and what to eat to boost fertility. Kick off your new and improved diet with the book’s simple seven-day eating plan that will boost your bump and your pre-baby bod.

Available at amazon.com.

The all-chicken nugget diet isn’t exactly ideal, but it’s the only thing he’ll eat. “Vegetable” is a dirty word, but you’ve got to get some beta-carotene into the little bugger.

Add a little nutrition without the kids noticing. Hip Hip Puree does ready-made, frozen, organic vegetable purees. While making your own from scratch sounds nice, becoming a junior Jessica Seinfeld just isn’t in the cards. Packaged in single serving (1/2 cup) pouches, these purees in four varieties (carrot, broccoli, sweet potato and cauliflower) can easily be added to sauces, side dishes or desserts. Try Hip Hip’s recipes for banana bread (with cauliflower) or muffins (with carrot), or start building your own yummy creation.

Mind your Ps and Qs (peas and quinoa).

Available at hiphippuree.com.

Pickle and ice cream cravings may be the most common thought on snacking while preggo, but it doesn’t end there — or even begin, really.

Food activist Nina Planck’s Real Food for Mother and Baby: The Fertility Diet, Eating for Two, and Baby’s First Foods advocates “real food” with advice that may differ from the books on your shelf. For example, Planck recommends eating more meat during pregnancy versus iron supplements, and good fat (olive oil, whole milk or cheese) for fertility — the book also includes the rundown on nursing and baby’s first foods.

Keep it real.

Available at realbabyfood.info.

With discretionary income and job security going the way of the dodo, tough times call for some supreme pampering. But your go-to stress relief — retail therapy — is out of the question.

At least you (and your family) can eat your way to a more relaxed, healthier self. Nutritionist Esther Blum is the author of Secrets of Gorgeous: Hundreds of Ways to Live Well While Living It Up. Below she offers some easy and inexpensive ways to decompress:

Sayonara, synthetic sweeteners: They can lower serotonin levels and contribute to depression. Make natural soda with seltzer, a splash of pomegranate and lemon. Or go for soda with cane sugar.

Protein pump up: Wild Alaskan salmon is a face lift in your fridge. It stimulates your muscles to contract so you improve the tone and contours of your face. Protein is also good for boosting serotonin levels.

O, fab fats: The right fats can stabilize your blood sugar, help control your appetite, burn body fat and boost your immune system. Coconut oil and fresh coconut, nuts, seeds and avocado all contain “good” fats. And studies indicate eating Omega-3-rich foods — flax seed, salmon, halibut — can decrease a woman’s risk of developing postpartum depression. The big O is also good for your baby’s brain development, a healthy heart, and even your sex life.

Going green (tea): All those sleepless nights spent worrying about money, or lack thereof, translate into fatigue. Green tea contains Theanine to give a little kick without making you jittery. Though breastfeeding moms should limit their green tea intake because it does contain some caffeine (one cup of green tea has half the amount in a small cup of coffee).

Going blue, too: Stress produces high cortisol levels that can adversely affect your memory. Eating a cup of blueberries is preventative — it’s the only fruit known to reverse age-related memory decline (helpful for “mommy brain”).

Snack attack: Eat every 3 to 4 hours. This has a stabilizing effect by preventing a sugar bounce and helps fight irritability –an effective adult “timeout.” Remember to eat the right combination of protein, low-sugar carb, and essential fat to optimize your blood sugar (a handful of raw almonds fits the bill).

Visit livinggorgeous.com.

Your DCs will not be destined for a life of takeout — if only you could figure out what to make for dinner.

The Everything Organic Cooking for Baby & Toddler Book features 300 recipes that will show you how to prepare yummy meals, from avocado banana mash to chicken enchiladas, for ages 4 months and up. Tips on how to shop economically, find the best produce (and know if foods really are organic) and what to eat at each age give ample nutritional navigation. Co-authored by a “mom-cook” who developed recipes for a son with multiple allergies, and a specialist in pediatric nutrition, the book is an easy-to-follow guide to eating healthy.

No menu needed.

Available at amazon.com.

During pregnancy you take things like prenatal vitamins and broccoli with a grain of salt. Too bad your favorite drinks are all on the forbidden list.

Martinis and diet soda may be out, but Bellybar’s new shakes (in Vanilla Dreams and Due for Chocolate) actually taste pretty good. The milkshake-like flavor (minus that icky chalky taste) has got prenatal nutrients (folic acid, calcium, protein) key for pregnancy and during nursing. Pop one in the fridge and celebrate your own cocktail hour.

Bottoms up.

Visit nutrabella.com.

South Beach, Hollywood and Scarsdale are fine places for kids to visit, unless those locales have the word “diet” in them. In a world where carbs and sugar have been so vilified, it’s important for parents to lay the groundwork for a healthy attitude toward food.

Donna Fish, a social worker specializing in eating disorders and the author of Take the Fight Out of Food: How to Prevent and Solve Your Child’s Eating Problems, offers tips on how children can enjoy real food for real life:

Super Bad: When eating diet-challenged foods such as fries or a donut, try not to say “This is bad for me” in front of your child (no matter how you feel).

Model Citizen: Set a good example. Stop eating after one portion. Show enthusiasm for your food.

Adults Only: Being a good role model doesn’t mean you can’t be on your own, say, low-carb diet. But your mini-me shouldn’t have the same food restrictions.

Clear Signals: Teach kids to stay connected to their body signals. Eat when hungry. Stop when full.

Intervention: Some kids have trouble self-regulating. It’s acceptable to tell a child who has trouble with intuitive eating, “It’s OK. You’ve had enough.” Many parents are held hostage by a fear of creating an eating disorder when in fact, a little parental guidance is in order.

Mirror, Mirror: Keep your vanity hidden inside your walk-in closet. Never say, “Do I look fat?” “I feel fat,” or variations thereof.

Forbidden Fruit (Or Cupcake): Prohibiting a child from eating junk food makes those treats all the more desirable. And when kids do have access to the banned treats at school or on a playdate, they become fixated on them, and all hopes of portion control go out the window.

Food for Thought: Be kid-relevant when explaining nutrition — for example, “You need to eat protein so you can concentrate during your soccer game,” or “Eat well and you’ll grow into those rollerblades.”

Enough: Kids should learn the concept of moderation. When parents lay the right foundation for good eating, children can navigate well for themselves.

Piece of cake.

May is National Salad Month, which means that now is the time to start eating healthy (summer wardrobe, notwithstanding). In honor of radicchio and romaine, below are some links that may come in handy.

• Check out kid-friendly chef Annabel Karmel’s easy recipe for Lettuce Boats.
• Before you hit the grocery, brush up on The Shopper’s Guide to Pesticides in Produce.
• And if winging it isn’t your thing, consult one of these books for leafy green tips on healthy pregnancy eating.