Feeding Baby Safely

One of our Food and Health Communications team members is expecting her first baby in the next few months, and we all have babies on the brain! Mom’s milk or formula will be the mainstay of baby’s diet for the first several months, but by four to six months, the baby’s energy needs may increase and solid foods may be recommended.

Don’t rush to add solid foods! Until this age, babies usually don’t have the control over their tongue and mouth muscles to enable them to safely eat solid foods.

Here are a few key points for keeping baby’s food safe:

  • Never give babies dairy products made from raw or unpasteurized milk, as they may contain bacteria that could cause serious illness.
  • Do not give honey to babies who are under a year old. This can put the baby at risk for botulism. This includes baked goods or other foods that contain honey,
  • Don’t give babies raw or partially-cooked eggs. This includes soft-cooked eggs or poached eggs with “runny” yolks. The yolks and whites should be firm. Serve only the yolks to babies less than one year old, because egg whites may cause an allergic reaction.
  • Don’t serve babies mixed-ingredient foods until they’ve had all the individual ingredients separately. This will help you to makes sure that they are not allergic to the individual foods. According to the American Academy of Pediatrics, it doesn’t matter what solid foods are offered first. Many doctors recommend cereals first and often suggest rice cereal because it is not likely to cause food allergies.
  • Don’t give babies unpasteurized fruit juices.
  • If heating baby food or milk in the microwave, make sure to stir it to ensure that there are no “hot spots” within the food so that you don’t burn the baby.

And here are a couple other basic thoughts on feeding baby:

  • Do not allow food or formula to stay at room temperature for more than two hours. This is enough time for any bacteria that may be in that food to multiply to unhealthy levels.  Start off with small amounts of solid foods and throw away any uneaten food from the baby’s dish — don’t save it for another meal.
  • Remember, a baby’s immune system has not developed and they are more at risk for foodborne illness than older children or healthy adults.

By Cheryle Jones Syracuse, MS, Professor Emeritus at The Ohio State University

Here are some other wonderful resources for feeding babies, kids, and families…

And here are a few more great options for Nutrition Month!

New Activity Ideas!

I love coming up with new activities that promote a balanced lifestyle and healthful choices! Today I want to share a few activities that make the most of the brand-new Steps of Health floor decals that just made their debut in the Nutrition Education Store.

These decals feature eight different steps that people can take to improve their health, including…

  • Move more
  • Fruit
  • Vegetables
  • Grains
  • Protein
  • Dairy
  • Sleep
  • Limit screen time

Their possible uses are endless, and these brand-new floor decals also come with a handout that details how those eight elements can help improve health. There’s even another handout that highlights some fun activities that are perfect for these materials, and that’s the handout I’d like to share today.

Enjoy!

footprints-web_1024x1024

The Path to Health:

Arrange the feet so that they appear to be a trail across the front of the room, leading from the door into the classroom.

As people enter your classroom, have them walk the trail and note what is on each footprint.

Once everyone has walked the trail and then found a seat, explain that each person can now brainstorm a few ways to implement each element of the path to good health in their own lives.

Have all the participants use a piece of paper and a pen, then divide their page into eight sections, one for each footprint. Let them give each section a title (“Move More,” “Fruit,” “Vegetables,” etc), then allow everyone some time to brainstorm while you re-create the grid of eight footprints on a whiteboard or large piece of paper that you have posted at the front of the room.

Once everyone appears to be done brainstorming on their own, bring the class back together and have people share what they wrote. Write the ideas down on your own board and encourage everyone to add ideas to their own sheets if the new options resonate with them.

Health Fair Decorations:

These decals make excellent decorations for a health fair booth. Consider using these little feet to create a path to your booth from the entrance, or arrange them in an arc around your booth so that people can make a full circuit of what you offer.

These creative materials are sure to help your booth stand out from the crowd at the next wellness fair.

Display the Path to Health:

These stickers don’t have to stay on the floor! Put together a colorful bulletin board and use these feet to join the ideas of good nutrition and regular physical activity.

You can use a grid format à la the “Path to Health” activity, or you can build a path along the center of the board and write out details/illustrate each key point along the sides of each foot.

Here’s a printable handout of these activity ideas. How will you use yours?

stepsofhealthfloordecalsactivityLooking for other fun additions to the Nutrition Education Store? There are lots! Here are a few of my favorites…

Shopping with MyPlate: A Handout

Balance your cart for a balanced plate!

Shopping with My Plate:

The food you buy has a huge impact on your eating habits. Make sure that the choices you make are healthful and balanced, starting at the grocery store.

What does that mean?

Well, since MyPlate advises you to fill half your plate with fruits and vegetables at each meal, roughly half your cart should be full of fruits and vegetables in the store. Make lean protein choices, and select dairy foods that are low in saturated fat and added sugars. When it comes to grain foods, make sure that at least half of all the grains you’re eating are whole grains. Skip those processed grains whenever you can.

More Shopping Tips!

My Plate advises people to “Compare sodium content for similar foods, using the Nutrition Facts label to select brands lower in sodium.” The next time you’re in the store, grab a couple of different options for an ingredient and compare the sodium content. Choose one of the options with lower numbers.

Watch out for portion size! When you’re in the store, look at the serving size and number of servings in the food that you’d like to buy. Is it realistic? Will a sugary soda bottle really be used for 2 or 3 separate servings, or, despite what it says on the label, is the drink really going to be consumed all at once? Remember, MyPlate wants to help people enjoy food but eat less of it, counseling, “Avoid oversized portions.”

Here’s a printable MyPlate handout that you can use however you see fit!

MyPlate Shopping Handout

And here are even more MyPlate educational materials, fresh from the Nutrition Education Store!

Art of Health MyPlate Poster

Health Hopscotch Floor Sticker and Game

Salt and Sodium Poster

New MyPlate Activity Page

Here’s a brand-new My Plate activity page! This page is a perfect way to communicate the key lessons of MyPlate while keeping things light and fun. It makes an excellent icebreaker or game, and you can also use it as a prize at your next wellness fair booth!

MyPlate Activity Page:

Fill in the Blank!

Focus on choosing healthy foods and drinks from all five food groups including fruits, vegetables, grains, protein foods, and _ _ _ _ _. This will help you get all the nutrients you need.

It’s wise to choose foods with less sodium, saturated fat, and added _ _ _ _ _ _.

Try to fill half your plate with fruits and _ _ _ _ _ _ _ _ _ _ at each meal.

Choose mostly lean _ _ _ _ _ _ _ and dairy foods.

MyPlate Word Scramble:

Unscramble the words below to find key elements of MyPlate.

  1. IENNRSTTU _ _ _ _ _ _ _ _ _
  2. YVTREIA _ _ _ _ _ _ _
  3. OEHLW NAGSIR _ _ _ _ _ _ _ _ _ _ _
  4. GEHCANS _ _ _ _ _ _ _
  5. TEALHH _ _ _ _ _ _
  6. ITURF  _ _ _ _ _
  7. AABCELN _ _ _ _ _ _ _

My Plate Maze:

MyPlate Maze

MyPlate Activity Page Answers:

Fill in the Blank:

  • Focus on choosing healthy foods and drinks from all five food groups including fruits, vegetables, grains, protein foods, and DAIRY. This will help you get all the nutrients you need.
  • It’s wise to choose foods with less sodium, saturated fat, and added SUGARS.
  • Try to fill half your plate with fruits and VEGETABLES at each meal.
  • Choose mostly lean PROTEIN and dairy foods.

My Plate Word Scramble:

  1. NUTRIENTS
  2. VARIETY
  3. WHOLE GRAINS
  4. CHANGES
  5. HEALTH
  6. FRUIT
  7. BALANCE

MyPlate Maze:

Maze Solution

Here’s the free printable activity page handout! How will you use your copy?

MyPlate Activity Page

And here are some of my favorite MyPlate resources, available now in the Nutrition Education Store!

MyPlate Game Poster

Poster, Handout, PowerPoint

MyPlate Education Kit

MyPlate Plates

When in Greece

SantoriniMy husband and I recently went on a Mediterranean cruise. One of the stops was the beautiful volcanic island of Santorini. I’m sure you’d recognize the place if you saw the photos — it’s a beautiful location with stark white buildings and an occasional blue-roofed church dome overlooking the Aegean Sea. Like thousands of our fellow cruisers, we toured the island and took many photos.

I love visiting local grocery stores when I travel. I like it best if I can check out where the locals really shop — not a tourist attraction. I enjoy looking at the fresh fruits and vegetables, learning about what’s local and what’s in season. It’s also a treat to check out the refrigerated cases and packaged products. During this trip, I found Greek yogurt, pistachios, and olives alongside American foods like Oreos and Starbucks.
Greek store 2

Wanting to prolong our stay on the island and try a little local cuisine, we stopped at a restaurant that had all the pre-requisites — outdoor dining with a view of the ocean, local beer, and an appetizer menu. We ordered tzatziki dip accompanied by a basket of warm pita bread. When I asked the waiter about the ingredients, he said that it was only yogurt, garlic, and cucumbers. I think also tasted a little dill. The tzatziki was thick and rich, but also satisfying. I’m sure that the yogurt they used to make this was full-fat Greek strained yogurt.

Now that we’re home, I’ve recreated this appetizer.

Greek GroceryFirst, I did a lot of research. I found several brands of commercially-prepared tzatziki available in the dairy case. In checking the ingredient lists, I discovered that many contain a yogurt base and sour cream, along with cucumbers, vinegar, garlic, and dill. The nutrition facts vary by brand, but most contain around 40 calories, with 3 grams of fat for a 2 tablespoon serving.

Tzatziki is frequently used as the sauce on gyros, but it can also be a salad dressing, sauce for grilled meats or mild fish, or a dip. Instead of dill you can season tzatziki with mint or parsley.

After I learned about what was available, I asked Chef Judy, President and Founder of Food and Health Communications for an easy recipe for make-at-home tzatziki that is low in fat, but also high in flavor. Judy’s recipe uses low-fat or non-fat plain Greek yogurt and both dill and mint. You can experiment with how much seasoning you like. This recipe contains only 31 calories for ¼ cup (4 tablespoons) and one gram of fat per serving. Serve it by itself as a salad, or as a dip with whole-grain crackers, pita chips, or vegetable crudités.

Tzatziki DipTzatziki Cucumber Salad

Ingredients:

  • 1 cucumber, cut in half and sliced thinly
  • 1 tsp fresh lemon juice
  • 1 clove garlic, finely minced
  • 1/4 tsp dried dill
  • 1 tsp fresh mint, chopped
  • 1/2 cup plain Greek yogurt

Directions:

  1. Toss ingredients together.
  2. Chill until ready to serve.

Thanks, Judy, for helping to recreate these great memories in a healthful way!

By Cheryle Jones Syracuse, MS, Professor Emeritus at The Ohio State University

Would you like to share this with your clients? Here’s a free handout with the recipe and a few fun tzatziki facts!

Tzatziki Dip

And remember, there’s always more in the Nutrition Education Store!

Mediterranean Diet PowerPoint and Handout Set

Complete School Lunch Poster Set

Recipe Card: Watermelon “Cake”

We are here to help you look your very best, right now.

Nutrition from A to Z

It’s time for an exclusive look at the handout that accompanies our awesome Nutrition from A to Z poster! How will you use your free copy?

A is for Apples. An apple a day may be a cliche, but cliches exist for a reason. You see, apples are naturally fat-free and are very low in sodium. They are also excellent sources of fiber, antioxidants, and vital nutrients like vitamin C. Try one today!

B is for Balance. MyPlate and the Dietary Guidelines both emphasize the importance of balance in your life. Balance your calorie intake with physical activity, and balance your plate according to MyPlate’s proportion guidelines.

C is for Cooking. When you cook at home, you control exactly what goes into your meals. Cook healthfully with plenty of fruits and vegetables, as well as whole grains, lean protein, and nonfat dairy.

D is for Dairy. MyPlate and the Dietary Guidelines for Americans advise people to choose low- or nonfat dairy when possible. The saturated fat found in dairy products is very bad for your health, especially your heart!

E is for Empty Calories. According to MyPlate, foods with empty calories are foods that contain solid fats and added sugars. They are usually calorie-dense, but these calories are very nutrient-light. Avoid foods with empty calories whenever you can — they just aren’t good for you.

F is for Fruit. MyPlate’s fruit group contains everything from stone fruits to berries to tropical rarities. Follow MyPlate’s advice and fill half your plate with fruits and vegetables at every meal.

G is for Grains. MyPlate advises people to make at least half the grains they eat whole grains, every day. In a rut? Try a new whole grain like amaranth, bulgur, or quinoa!

H is for Healthy Eating Patterns. The Dietary Guidelines for Americans insist that healthy eating patterns should meet nutrient needs at a reasonable calorie level. Stick to nutrient-dense foods whenever you can.

I is for Include Seafood. Did you know that most people should consume at least 8 ounces of cooked seafood per week? That’s what MyPlate suggests. Just remember to keep seafood preparations lean and sidestep breaded or fried options.

J is for Juice. If you do drink juice, be sure to choose options that are 100% fruit or vegetables. Juice is a hiding place for a surprising amount of added sugars. Don’t fall into the trap! Choose 100% juice instead.

K is for Kids. Did you know that kids need at least 60 minutes of exercise every day? The Dietary Guidelines for Americans posts that number as the minimum for most children, so get out there and play!

L is for Lean. When you go to get your servings from the protein food group, stick to lean options. Try beans, peas, white meat poultry, or lean cuts of beef or pork.

M is for MyPlate. Follow the plate! At each meal, half your plate should be filled with fruits and vegetables, with the rest divided equally between protein and grains. Add a bit of dairy too, and remember to keep things balanced!

N is for Nutrients. Most Americans aren’t getting enough nutrients. According to the Dietary Guidelines for Americans, people should replace foods that are made mostly of empty calories with nutrient-dense foods. Nutrients of concern in American diets include calcium, potassium, vitamin D and dietary fiber.

O is for Orange. Oranges are a nutrient powerhouse. They are full of vitamin C, antioxidants, and fiber. Eating oranges may also help lower your blood pressure and cholesterol. Try one today!

P is for Protein. MyPlate’s protein group is filled with meat, nuts, poultry, seeds, seafood, eggs, beans, and peas. Eat a wide variety of lean options daily.

Q is for Quality of Life. According to the Dietary Guidelines for Americans, “Achieving and sustaining appropriate body weight across the lifespan is vital to maintaining good health and quality of life” (2010, page 8).

R is for Reduced Risk. MyPlate claims that eating fruits and vegetables will reduce your risk of heart disease. That’s just one more reason to fill half your plate with fruits and veggies at each meal.

S is for Sodium. Most people are consuming way too much sodium. The Dietary Guidelines for Americans advise people to keep sodium consumption below 2300 mg per day. People who are African American, are over 51, or who have hypertension, diabetes, or kidney disease should all consume less than 1500 mg of sodium per day.

T is for Tomato. Tomatoes are filled with key nutrients to improve your health. They are excellent sources of vitamins A, C, and K, and also contain fiber and several B vitamins.

U is for Unique. Did you know that beans and peas are unique foods? MyPlate counts them as both a vegetable and a protein, so tally them where you need them the most!

V is for Variety. While portion sizes should stay small, it is important to eat a variety of fresh and healthful foods. Don’t fall into the rut of eating the same foods over and over — you could be missing out on nutrients! Look for new and nutritious foods to try each day.

W is for Water. One of MyPlate’s key consumer messages is to replace sugary drinks like soda and sport beverages with water. Water is essential to health, and many people don’t drink enough of it.

X is for eXplanation. Do you want more details about healthful eating and balanced nutrition? Visit www.ChooseMyPlate.gov for more information about MyPlate. Or, drop by www.health.gov/dietaryguidelines for a closer look at the Dietary Guidelines for Americans.

Y is for Yogurt. Yogurt is a great source of calcium, but make sure that it doesn’t overload you with sugar and fat. Stick to low- or nonfat options, and check sugar content to make sure it isn’t too high.

Z is for Zone. Keep foods out of the danger zone. Food that has been sitting out at 40-140 degrees F for more than 2 hours is no longer safe to eat.

Like what you see? Here’s the free handout! Normally you can only get this when you get the Nutrition from A to Z poster, but we’re making an exception for you today!

Nutrition from A to Z Handout

But wait, there’s more! Check out these great nutrition education posters that will help you look your very best, right now!

Nutrition Poster Set

Whole Grain Poster

12 Lessons of Wellness and Weight Control Posters

4 Breakfast Options for Everyone

Mornings are busy. That’s just how it is. But does that busyness mean that a healthful breakfast is impossible?

It doesn’t.

Yes, it might be impossible to sit down to a multi-course, elaborate breakfast each and every morning, but there are a surprising number of simple, balanced, and healthful breakfasts that can please the whole family. Let’s take a look at some top contenders.

BurritoBreakfast Option #1: Make Breakfast Burritos

Breakfast burritos are infinitely adaptable, easy to travel with, and great vehicles for healthful ingredients. Scramble some eggs or egg whites, add drained and rinsed canned beans and some salsa and you’ve got a great base for endless innovation. Sauté some peppers and onions to roll into the burritos, or bulk them up with cubes of sweet potato. You could also add nonfat plain Greek yogurt for a creamy tang. Plus, with a few basic ingredients, everyone can mix and match, ensuring a breakfast that can please a crowd without having to make at least 3 totally different entrees.

By prepping the ingredients the night before, you can make it even easier to make the burritos for breakfast. Just reheat everything while you scramble the eggs. You could even make and assemble breakfast burritos as a family and then freeze a bunch for later. All you’d need to do is reheat and go!

Here are some great ingredients that you can use in breakfast burritos. Which will you pick?

  • Scrambled eggs or egg whites
  • Scrambled tofu
  • Hot sauce
  • Salsa or pico de gallo
  • Drained and rinsed pinto or black beans
  • Cooked lentils
  • Shredded chicken
  • Sautéed peppers and onions
  • Brown rice
  • Cilantro
  • Tomatoes
  • Cubed sweet potatoes or potatoes

ParfaitBreakfast Option #2: Make Parfaits

You’ll minimize cleanup and maximize options with simple breakfast parfaits. And the best part is, everything is infinitely adaptable. Simply layer some granola, nonfat yogurt, and fruit in a glass and you’re good to go. Plus, you can make these in travel mugs if everyone really needs to get out the door in a hurry.

Here are a few fun combinations…

  • Strawberries, nonfat vanilla yogurt, and granola
  • Oranges, fortified soy yogurt, and oat cereal
  • Raspberries and blueberries, nonfat plain Greek yogurt, and granola
  • Apples, nonfat plain yogurt with cinnamon, and oat cereal

With protein, calcium, and fiber — not to mention vitamins — these parfaits are nutrient powerhouses.

OatmealBreakfast Option #3: Make Oatmeal

Oatmeal doesn’t deserve it’s blah reputation. With a myriad of toppings, it is infinitely adaptable, and quick-cooking varieties come together speedily, which makes them winners for the morning routine.

If you make a big pot of oatmeal, everyone can top it with whatever they wish. Or you can make different types throughout the week.

Since I’m such a big fan of oatmeal, I’ve made quite a few variations. Here are some of my favorite free recipes…

Smoothie1Breakfast Option #4: Smoothies for Everyone

Here’s another option that can be varied infinitely. Try a few different combinations to find out which ones are best for your family. All you need is…

  • Liquid
    • Skim milk
    • Calcium-fortified soy milk
    • Orange juice
    • Water
    • Nut milk
    • Green tea
  • Fruit
    • Strawberries
    • Blueberries
    • Pineapple
    • Mango
    • Cherries
    • Oranges
    • Apples
    • Banana
  • Smoothie2Ice
  • Extras
    • Nonfat plain Greek yogurt
    • Low-fat light vanilla yogurt
    • Peanut butter
    • Cocoa powder
    • Ground flaxseed
    • Cinnamon
    • Oats
    • Silken tofu

You can assemble these in the blender the night before, put the blender in the fridge overnight, then whirr everything together in the morning.

Oh, and for more smoothie inspiration, check out the free smoothie recipe collection.

Whew!

That was a lot of information about breakfast. Which options will your clients love? Which will you try? For a great recipe to help everyone get off on the right foot, try this Sunrise Smoothie, excerpted from our top-selling Home Run Meals Cookbook. The handout is free, it’s here, and it’s yours. Get your copy today!

Sunrise Smoothie Handout

If you like what you see in the handout, consider getting a copy of the Home Run Cooking Book. I wrote this book as the perfect introduction to healthful cooking, and included all of my favorite meals that have been home-runs for family and friends alike. This book walks its readers through grocery shopping, meal planning, proper knife use and safety, food safety, cooking with moist or dry heat, cooking basics, measuring basics, etc. Then it features a wide variety of guaranteed-hit recipes that have been rigorously tested and beautifully photographed, from breakfast to lunch to dinner, and even snacks and dessert! Get your book today!

Home Run Cooking

There are tons of other cooking resources in the Nutrition Education Store. Here are some of our newest bestsellers…

Learn to Cook Workbook

Kitchen Math and Measuring DVD

Portion Control Tearpad

Shopping Presentation

Confused About Calcium?

_FHC0790sEarlier this week the U.S. Preventive Services Task Force released new recommendations regarding calcium supplements.  They are recommending AGAINST daily supplementation with 400 IU or less of vitamin D3 and 1,000 mg of calcium carbonate for healthy older women, stating that it doesn’t work to prevent bone fractures in post-menopausal women.  However, they say that the data is insignificant to make recommendations for larger doses of these supplements or for younger women or men. See the statement here:
http://www.uspreventiveservicestaskforce.org/bulletins/vitdbulletin.pdf

The National Osteoporosis Foundation responded by encouraging all individuals to get the recommended amounts of calcium and vitamin D to protect their bone health.  They especially urged people not to stop taking supplements they are currently taking without checking with their health care provider first.   http://www.nof.org/news/903

After reading these documents I understand why consumers and educators alike are confused about this issue. There is an excellent article on diet and osteoporosis here in our CPE library and it is very clear that osteoporosis prevention is more about a healthful diet than supplements. The author of that article, Dr. James J Kenney, PhD, FACN, agrees with the US Preventive Services Task Force, “I’ve long believed that calcium supplements and low doses of vitamin D are largely useless so I have no real problem with that recommendation change.”

One thing both groups did agree upon is that the best place to get the calcium needed for good bone health is from food. That’s all well-and-good if you like dairy products since they are the best food sources of calcium. But not everyone likes milk or can drink it. If you’re not a milk person, there are other food sources of this important mineral. Some may surprise you.

Take a look at what I found:

  • Some green vegetables naturally have calcium. One cup of broccoli contains about 75 milligrams of calcium. Other vegetables sources are collards and turnip greens. There are 226 mg. of calcium in a cup of cooked collards and 197 mg. in a similar amount of cooked turnip greens.
  • For the record, an eight-ounce glass of 2% milk has about 297 mg. of calcium. So you’d have to eat about four cups of broccoli or a cup and one-half of greens to get the same amount of calcium as in a glass of milk.
  • A quick note here. You may be thinking about spinach. It’s a green leafy vegetable; does it have calcium, too? No, sorry. Spinach, rhubarb stalks and beet greens are examples of foods that are high in a substance called oxalate. Foods with high amounts of oxalate reduce your body’s ability to absorb calcium. While spinach, rhubarb and beet greens can be part of a healthy diet for other vitamins and minerals, they are not good sources of calcium.
  • Some other sources of calcium include seeds and nuts. One ounce (about a ¼ of a cup) of almonds has 75 milligrams of calcium. The same amount of sesame and sunflower seeds has 37 mg. and 33 mg. respectively.
  • Another surprising source: figs. Ten dried figs provide 270 mg. of calcium. But use some care here, they are also loaded with sugars. Those ten figs provide about 477 calories. I checked the Nutrition Facts label on fig cookies. Yes, they do contain some calcium. Two Fig Newtons have 6% of the Daily Value of calcium. That’s about 60 mg. That’s not a great source, but it’s better than nothing and every little bit adds up.
  • There are also calcium-fortified non-dairy foods that may be helpful. These include orange juices, breakfast foods, soymilk, cereals, snacks and breads. Even some bottled water contains calcium.

It is important for children to have a healthy diet. In children, the growth of new bone exceeds bone breakdown. During this stage of life the osteoblast create new bone faster than the osteoclasts are breaking it down. Around age 30 most people attain what is called peak bone mass. By age 40 the activity of the osteoblasts starts to slow down to the point where new bone formation falls behind the breakdown of old bone by the osteoclasts. It is primarily the drop in osteoblast cell activity with age that sets the stage for osteoporosis. The result is that bone mass starts to decline in all people with increasing age.

Try smoothies for snacks and desserts. A combination of skim milk and fresh fruit is just like ice cream.

Cheryle Jones Syracuse, MS

Professor Emeritus, The Ohio State University

Here is the NutritionEducationStore.com show on Osteoporosis, updated with the new guidelines: