Tag Archives: Serving size

What Happened to My Nutrients?

26 Thursday Jul 2012

Posted by in Healthy Eating

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What Happened to My Nutrients?Did you know that bread and pasta made with white flour, has been striped of its nutrients?  When wheat berries are processed into white flour two out of the three nutrient-rich parts, the bran and the germ; where the fiber, vitamins (B & E vitamins) and nutrients (magnesium, zinc, folic acid and chromium) are, get discarded.  Only the starchy endosperm is used.

It’s easy to tell if you are getting a nutrient rich product by reading the ingredient list and nutrition facts label. Look for the words “whole grain or whole wheat.”  And when looking at the nutrition facts label, see how many grams of fiber there are per serving. Remember to look at the serving size, and when comparing different bread products see how many slices are in a serving, some bread packages consider one slice a serving while others use two slices as a serving.

Love, Health & Happiness,

Phyllis

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Kids in the Kitchen

20 Friday Jul 2012

Posted by in Family Fun

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Kids in the KitchenFrom the time my daughters were old enough to sit up in a high chair I had them in the kitchen with me.  I gave them measuring cups and spoons to play with.  As they got older I involved them with pouring, measuring, stirring, peeling and mashing.

Kids who are involved in the kitchen helping prepare meals and snacks often eat a wider variety of healthy foods just because they helped.  Helping in the kitchen and learning to cook provides children with a variety of life skills that they will need as adults.

Here are some suggestions to make cooking with kids in the kitchen more successful:

1. Be patient and allow extra time to teach, supervise and clean up.

2. You know your child best.  Give them age appropriate tasks and look for signs of boredom, frustration and enjoyment.  Adjust the tasks to your child’s level of maturity and interest. And never punish or yell at your child for making a mistake or a mess while learning. The goal is to make cooking a positive experience. Think back to when and how you learned to cook.

3. Always supervise your child when using knives and when learning to peel foods like potatoes or cucumbers. And of course when cooking on the stove or using the oven.

4. Select a simple recipe that your child can help with and feel a sense of accomplishment when it is served.

5. Involve your kids in the everyday preparation of the meals and snacks you eat. They don’t have to be in the kitchen with you from start to finish.  You could involve your child in one or two small tasks or have them help pack their lunch by putting food into storage containers or bags.  Children can also learn portion control by count out a serving of crackers or measure a serving of almonds and put them into individual containers for snacks.

Love, Health & Happiness,

Phyllis

Healthy “On-The-Go” Snack Ideas

12 Thursday Jul 2012

Posted by in Healthy Eating

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Healthy "On-the-go" Snack IdeasTo limit the temptation of getting food on the go, plan ahead and always carry snacks!

A serving of almonds or whole grain crackers may tide you over until you get home if you are out longer than expected and find yourself getting hungry or just wanting to eat something.  Almost anything you make in your own kitchen is going to be healthier, and lower in fat and calories than anything you can get at a fast food restaurant or coffee establishment.

Here are food items that travel well:

1. Almonds, whole grain crackers and whole wheat pretzels, in single serving containers, can be kept in your car or in a purse or backpack.

2. Most other snacks are perishable and will need to be stored in an insulated lunch bag or mini ice chest.

– Whole Fruit: apple, banana, peach, pear, nectarine, plum, apricot, blueberries, pack some napkins too!

– Cut up Fruit: watermelon, cantaloupe, honeydew, or a mini fruit salad, remember to bring a fork!

– Raw vegetables: carrot sticks, celery sticks, sliced red bell peppers, jicama sticks, and napkins!

– Dairy: string cheese, yogurt and a spoon!

3.  Water is always a great choice.  Sometimes when we feel hungry, we are actually dehydrated and drinking water may be just what we need instead of food.

Love, Health & Happiness,

Phyllis

Could You Spend $2,000 a Day, Every Day?

19 Tuesday Jun 2012

Posted by in Family Fun, Healthy Body

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MoneyIf you were given $2,000 every day, you might have a hard time spending that much money, every single day.  Yet, if you were given $2,000 a day and you had to buy your calories at $1/calorie, some of us could easily spend that much before noon, or on one meal! 

Calories are our body’s energy currency. Calories are used to create energy for our body’s daily activities. Olympic athletes can fuel their bodies with 5,000 or more calories each day, while most of us non-professional athletes only need a fraction of that, about 1600 – 2500 calories a day.  (Check with your doctor to determine your ideal weight and caloric needs).  The more active you are the more energy your body needs.

Make it a game and try this on your own or with your family: “Buy” your calories for three days in a row and see how much you are really “spending.”  You don’t need real cash to do this.  Money from games like Monopoly or Payday will work. Remember to include everything you eat, drink and chew.  This includes breakfast, lunch, dinner, all drinks, snacks, tastes, candies and gum. For calorie information, see the Nutrition Facts label of each food item for calories per serving and serving size.  When eating out, the calories may be posted on the menu.  If those options are unavailable, there are many sites online that have calorie count information.

No matter what “diet” we choose, our bodies need calories for energy, and unused calories get stored as fat. When we understand this concept, then eating with awareness and making good choices replaces any temporary diet. This is the an important step in creating a lifestyle of healthy eating.

Love, Health & Happiness,

Phyllis

Take a Look at What a Serving Size Is

15 Friday Jun 2012

Posted by in Family Fun, Healthy Eating

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Take a Good Look at What a Serving Size isWith the increase in the amount of food people have been eating over the past few decades, you might be confused about what a serving size really is.  Here is a fun way to look at serving sizes:   

Meat, fish or poultry (3 oz.) = a deck of cards

Rice or pasta (1 cup) = a tennis ball

1 potato (white or sweet) = a computer mouse

½ cup cooked vegetables = a baseball

1 oz bread, toast or 1 pancake = a CD case

¼ cup nuts or dried fruit = a golf ball

1 tablespoons peanut butter = a ping-pong ball

1 oz. hard cheese = 4 dice

1 teaspoon oil = a water-bottle cap

Family Fun Activity: Get a set of plastic measuring cups 1/4 cup, 1/3 cup, 1/2 cup, and 1 cup.  Measure out the suggested food items below if you have them or substitute other items with similar serving sizes.  (See the Nutrition Facts food label for serving sizes on packaged foods.) Then put the food item in a bowl or on a plate so you can see what a serving size looks like displayed to eat.

1/4 cup almonds or raisins

1/2 cup berries, cooked vegetables, or 1/2 cup of ice cream

3/4 to 1 cup (the serving size of most dry cereal)

1 cup cooked rice or pasta

If you eat chips, count them out according to the serving size listed on the package, it is usually about 10 chips to a serving.

Take a good look at what a serving really is. Are you surprised? 

Love, Health & Happiness,

Phyllis