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27.02.2015
Serving healthy snacks to children is important to providing good nutrition, supporting lifelong healthy eating habits, and helping to prevent costly and potentially-disabling diseases, such as heart disease, cancer, diabetes, high blood pressure, and obesity. Below are ideas for teachers, caregivers, program directors, and parents for serving healthy snacks and beverages to children in the classroom, in after-school programs, at soccer games, and elsewhere. Healthy Eating Tip: serve snacks with fun plates, napkins, cups, or straws or have a tasting party where children can vote for their favorite healthy snacks.
Most of the snacks served to children should be fruits and vegetables, since most kids do not eat the recommended five to thirteen servings of fruits and vegetables each day.
These have a long shelf life and are low-cost, easy, and healthy if canned in juice or light syrup. Try raisins, apricots, apples, cranberries, pineapple, papaya, and others with little or no added sugars. Some brands of fruit snacks are more like candy than fruit, and should be avoided due to their high content of added sugars and lack of fruit. Most so-called a€?fruita€? popsicles have added sugars and should be reserved for an occasional treat. Deliveries of fresh fruit or platters of cut-up fruit are a convenient option offered by some local grocery stores.
Try low-fat salad dressings, like fat-free Ranch or Thousand Island, store-bought light dips, bean dips, guacamole, hummus (which comes in dozens of flavors), salsa, or peanut butter. Though most kids eat plenty of grain products, too many of those grains are cookies, snack cakes, sugary cereals, Rice Krispy treats, and other refined grains that are high in sugars or fat. Note: Cookies, snack cakes, and chips should be saved for occasional treats, given their poor nutritional quality. Either dry or with low-fat milk, whole grain cereals like Cheerios, Grape-Nuts, Raisin Bran, Frosted Mini Wheats, and Wheaties make good snacks. Whole-grain crackers like Triscuits, which come in different flavors or thin crisps (or similar woven wheat crackers), Kalvi Rye crackers, or whole wheat Matzos can be served alone or with toppings, like low-fat cheese, peanut butter, or low-fat, reduced-sodium luncheon meat. Look for whole grain granola bars that are low in fat and sugars, like Barbaraa€™s Granola Bars (cinnamon raisin, oats and honey, and carob chip flavors), Nature Valley Crunchy Granola Bars (cinnamon, oats a€?n honey, maple brown sugar, and peanut butter flavors), Nature Valley Chewy Trail Mix Bars (fruit and nut flavor), and Quaker Chewy Granola Bar (peanut butter and chocolate chunk flavor).
1 If a food manufacturer fails to provide the added sugars content of a food item, use the percentage of weight from total sugars (in place of the percentage of weight from added sugars), and exempt fruits, vegetables, and dairy foods from this total sugars limit. 2 To calculate % sugars by weight for a food item, look at the Nutrition Facts label and divide the grams of sugars by the gram weight of one serving of the product and multiply this number by 100. Look for brands that are low-fat or fat-free, moderate in sugars (no more than about 30 grams of sugars in a 6-oz. Low-fat or fat-free pudding and frozen yogurt should be served only as occasional treats, because they are high in added sugars. Since nuts are high in calories, it is best to serve them along with another snack such as fruit.
Choose lower-fat, reduced-sodium brands of turkey, ham, and roast beef and serve with whole wheat bread, pita, tortillas (as a wrap sandwich), or crackers.
For children who prefer not to drink cowa€™s milk, calcium-fortified soy and rice drinks are good choices. Try to buy 100% fruit juice and avoid the added sugars of juice drinks, punches, fruit cocktail drinks, or lemonade. A note about sugary soft drinks (soda, sweetened tea, lemonade, and juice drinks): Children who drink more sweetened drinks consume more calories and are more likely to be overweight than kids who drink fewer soft drinks.
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You’re bound to read at least one news article about food a day, and that article will probably either be about how a food is now considered bad for you or how a formally bad food is now considered good.
First, the rapid weight loss they promise can be dangerous for your health by causing an increased risk of gallstones, changes in blood pressure and low blood sugar levels. Apart from the risks involved in rapid weight loss, these products have another major drawback — they almost never work.
With the lowering of the healthy BMI ceiling, a large group of people who used to be considered healthy were now suddenly overweight. While that’s an extreme example, low-fat dairy products are connected to obesity, while high-fat dairy actually helps prevent obesity and does not cause cardiovascular disease, like many people believe. Grocery stores around the world fill their shelves with so-called superfoods that promise anything from a lower blood pressure to protection against free radicals. The truth is that most superfoods do contain healthy bits like anti-oxidants that advertisers claim they have, but not nearly to the same degree.
Coffee is a holy nectar that gets us all going in the morning, but it isn’t nearly as harmless as it seems.
Furthermore, drinking coffee while pregnant is associated with health risks for both mother and child. Nonetheless, this lead to an increase in margarine consumption, which in turn caused an increase in heart disease. Alternatives to sugar are common, but these are often just as bad or even worse than the original product. Besides the minimal calorie difference, there are other, more worrying aspects to diet foods. Hungry for more food knowledge?Read about the least healthy fast food meals in existence, or learn about what you’ll be eating in the future. Based in southeast England, Sharon Kirby has been writing health-related articles since 2005. Thoroughly cooked fresh or tinned vegetables are appropriate on a lower-fiber diet provided they contain no skins, stems or seeds.
You can eat most tinned or cooked fruits on a low-fiber diet as long as they do not contain seeds, skins or membranes.
White rice and white pasta, along with bread, pancakes, crackers and waffles made with refined white flour, can be included in a low-fiber diet. Tender cuts of meat such as beef, pork and lamb are acceptable on a low-fiber diet, along with ground meat, poultry and fish.
A diet low in fiber results in the formation of smaller stools and fewer bowel movements, which may cause constipation. For reducing heart risks, like stroke, you can eat such vegetables as pumpkins, turnips, and mushrooms. Meanwhile, such vegetables as squashes, spinach, and red peppers are good to prevent you from cancer. Toxics are so dangerous for your body that you should eat the vegetable that contain of full of antioxidants.
If you are looking to reduce your weight problem, it is easy for you to consume healthy diet of vegetables. Learning quick tips about shopping, cooking and eating healthier is the best way to start & stay on the right track towards better health.
In my years as a private chef, many people have told me they’re confused about nutrition, sick of dieting, and tired of putting energy into exercise programs they hate. Because maintaining a healthy weight, or getting to that healthy weight, is not about dieting.
Rather, it is about celebrating food, about eating the foods that you already love but making them a little (or a lot) healthier, based on how you shop, cook and eat now. During the presentation, I shared amazingly simple prescriptions how anyone — but especially those of us over 40 — can effortlessly lose weight (without hitting the gym)!
OK, if you want to know a little more, here are a few core ideas for healthy eating and a healthier lifestyle.
However, no matter what fat you use in the kitchen, get out the measuring spoons before you start cooking.
With some fast food meals, you could be eating more fat than you should have in an entire day. Late one evening, my husband was digging into his favorite store-bought tub of rice pudding. As he spooned the last bite from a huge tub into his mouth, he shrugged and said, “What’s the problem? If you want to know the perfect portion, buy an inexpensive set of measuring cups or a scale until you get the hang of it and then you’ll know at a glance.


Granny wasn’t kidding when she told me that vegetables are the healthiest thing you can put in your body.
They are packed with vitamins and minerals that everyone needs, they have high levels of anti-oxidants, and happen to be low in calories, fat, and sodium.
You can make a huge difference with your daily fat intake when you substitute full fat products in your fridge with the lighter alternative.
If you are looking to lose weight, of course you have to watch your fat intake – but calories still count, even though it takes tons of time to count them. Yet, I still have my veggies first before digging into a normal portion of the second course. As a healthy cooking expert, health coach and TV host, Skinny Chef Jennifer Iserloh shows you how to eat healthy and delicious every day.Join over 48867 people who get healthy eating & cooking tips each Tuesday!
Most dieticians don’t like these kinds of diets because they go against the recommended guidelines which are usually diets based on 50% carbohydrates. I should mention that this is not a diet plan and I am not a qualified dietician, I am simply sharing some of my recipes of ways to eat low carb delicious meals, to help you achieve your long term goals! Recipe suggestions are all low carb, low fat, and as a general rule are healthy, natural and avoid processed foods. Make a vegetable main dish like a soup or vegetable stir-fry.  Then add foods from the other four food groups to complement it. For more flavor and nutrients, use pureed, cooked veggies like potatoes to thicken soups, stews, and gravies. Grilled vegetables like eggplant are terrific.  Use mushrooms, green peppers, and onions to make kabobs. Color, color, color – orange carrots, purple shredded cabbage, red or green peppers, white cauliflower, yellow squash.  How many colors can you add? Keep a see-through container of cut-up veggies up front in the refrigerator.  When you open the door, those yummy, colorful vegetables are the first thing the whole family sees.
Let children choose vegetables while shopping and let them help prepare the veggies for the meal. Stir-fried vegetables, Pasta primavera, vegetable lasagna, vegetable chili, bean soup, and baked potatoes topped with broccoli and sprinkled with grated cheese.
The thing about “healthy” is that it is defined in so many different ways to different people.
I would like to assert that the only version of healthy you need to worry about is your best version of you.
But I’m sure you would agree with me…the definition of healthy that we all need to adopt is that we are at a healthy weight for our height and gender, we are eating nutritious foods and moving our bodies regularly. But if we can move towards finding that balance, then we are moving in the right direction.
My weight, my food cravings, my food satisfaction, my healthy “feeling”, my energy level, my ability to exercise, my ailments, etc. By focusing on my health rather than my weight, I was able to successfully lose the pounds I’d always wanted to (quickly!) and get feeling the way I thought I always deserved to. I know it sounds too basic or trite, but I’m going to tell you the secret to doing it below.
What I have found in my experience, is that it takes a combination of three things to make me feel satisfied food-wise throughout the day. So when I get enough fiber and nutrients and bulk, my tummy is full and has no desire to make me eat anything else.
Okay, I’ll stop rambling your ear off, but I’m sure you’re interested to hear more about how to get eating healthy. Between 1977 and 1996, the number of calories that children consumed from snacks increased by 120 calories per day.
Some ideas may be practical for large groups of children, while other ideas may only work for small groups, depending on the work and cost involved. Eating fruits and vegetables lowers the risk of heart disease, cancer, and high blood pressure.
However, good planning and the growing number of shelf-stable fruits and vegetable products on the market make it easier. Examples of unsweetened applesauce include Motta€™s Natural Style and Motta€™s Healthy Harvest line. Brands to avoid include Fruit Rollups, Farleya€™s Fruit Snacks, Sunkist Fruit Gems, Starburst Fruit Chews, Mamba Fruit Chews, Jolly Rancher Fruit Chews, Original Fruit Skittles, and Amazina€™ Fruit Gummy Bears.
Look for popsicles made from 100% fruit juice with no added caloric sweeteners, such as Breyers or Dole a€?No Sugar Addeda€? fruit bars. Try to serve mostly whole grains, which provide more fiber, vitamins, and minerals than refined grains. Look for cereals with no more than 35% added sugars by weight1 (or roughly 8 grams of sugar per serving). However, dairy products also are the biggest sources of artery-clogging saturated fat in kidsa€™ diets. Before bringing in peanuts, peanut butter, or other nuts as a snack, check to make sure none of the children has an allergy. Items to include: low-fat granola, whole grain cereals, peanuts, cashews, almonds, sunflower seeds, pumpkin seeds, and dried fruits like raisins, apricots, apples, pineapple, or cranberries. Choose fat-free (skim) or low-fat (1%) milk to avoid the heart-damaging saturated fat found in whole and 2% (reduced-fat) milk.
Drinks that contain at least 50% juice and no additional caloric sweeteners are also healthful options.
Soft drinks also displace healthful foods in kidsa€™ diets like milk, which can help prevent osteoporosis, and 100% juice, which can help prevent heart disease and cancer. But there are so many food facts out there that more often than not it’s impossible for people to keep up.
Just walk into any supermarket and you’ll find a huge range of goods promising easy and fast weight loss. In addition, rapid weight loss is usually followed by rapid weight gain, which will put you right back on your diet. But the 25 mark was decided on in 1997, when a report led to the first World Health Organization expert consultation on obesity.
Some claim to improve your digestive tract, while others claim to have benefits such as added vitamins.
As of 2006, tens of thousands of people around the world had fallen ill thanks to microbiological diseases that made their home on fresh produce. First, there’s a fairly common genetic mutation in humans that slows down caffeine breakdown. However, new research has shown that saturated fat in butter is not the cause of heart disease. Margarine tends to be rich in sugar, and according to many doctors and the American Heart Association sugar is much, much worse for you than fat, even saturated fat. You can find it in cookies, frozen meals, spreads, sauces, dips, beverages, snacks, candy… even in supposedly healthy low-fat yogurt. Even if you aren’t overweight, the more sugar you eat the greater your risk of death by heart disease gets.
For example, British supermarket chain Tesco sells a store brand low-fat yogurt which contains 130 calories, while Activia full-fat yogurt contains 123.
For instance, artificial sweetener Acesulfame-K has been found to impair learning in mice, and the study recommended further research as this may also happen in humans.
Most of what was written I knew about already, however, I didn’t know about the BMI index getting lowered or about caffeine breakdown. Her work has appeared in "Nursing Times" magazine, "Issues" magazine and The Online Journal of Sport Psychology. You may need to follow a low-fiber diet if you have particular medical conditions, such as diarrhea, abdominal cramps, intestinal inflammation or inflammatory bowel disease, or when you are recovering from bowel surgery. Skinless raw fruit with no membranes or seeds and fruit juice without pulp are also permissible. Avoid processed meats, spiced or smoked meat, sausage, shellfish, fried meat, fried fish, tough meat and meat with gristle, advises the Ohio State University Medical Center. Dairy options include low-fat or fat-free milk, cream cheese, cottage cheese, mild American cheese, yogurt and ice cream.


And as the Skinny Chef, it’s been my mission to share this kind of healthy eating and cooking knowledge with you each and every week (more on that later).
I know it’s confusing with all the cooking oils and fats on the market to know which one to choose and how much to use.
Research has shown that when we limit our intake of carbs, then this reduces the amount of insulin that is released into the blood stream. However, in my opinion you can strike a happy medium between the two – by reducing carbs, increasing vegetables, reducing fat and cutting back on alcohol to achieve a long term, sustainable weight loss. They are not digested quickly, due to high fiber content, and are healthier compared to foods with a high G.I. This automatically gives me a lot of fiber and bulk as well, because the foods I try to eat are nutritionally better than the ones I’d eaten historically, and they are naturally low in calories…so the weight falls off.
There is twice as much protein in 100 calories of broccoli as there is in 100 calories of steak.
Information and statements regarding health claims on this blog have not been evaluated by the FDA and are not intended to diagnose, treat, cure, or prevent any disease. Though some think fruits and vegetables are costly snacks, they are actually less costly than many other less-healthful snacks on a per-serving basis. Try Natural Value Fruit Leathers and Stretch Island Fruit Leathers, which come in a variety of flavors and dona€™t have added sugars.
To protect childrena€™s bones and hearts, make sure all dairy foods served are low-fat or fat-free. Even with low-fat and reduced-fat cheese, be sure to serve with other foods like fruit, vegetables, or whole grain crackers.
Serve them alone or try making a€?healthy sodasa€? by mixing them with equal amounts of 100% fruit juice.
It is best to serve fat-free versions of chocolate, strawberry, or other flavored milks to help balance the extra calories coming from added sugars. To find 100% juice, look at beverage nutrition labels for the percentage of the beverage that is juice. The American Academy of Pediatrics recommends that children ages 1-6 years old drink no more than 6 ounces (one serving) of juice a day and children ages 7-18 years old drink no more than 12 ounces (two servings) of juice a day. We’ve complied some of the more disturbing ones that might cause you a couple sleepless nights. Slimfast is owned by Unilever, the same company that owns several ice cream brands and countless other unhealthy foods. A BMI of under 25 can actually be dangerous for older people, who should aim to be around 27 for a healthy weight. The fish gel, also referred to as isinglass, is used to aid in mixing yeast in beer to help it keep clumped.
And usually at least part of the research is funded by big food corporations trying to sell more  of their expensive superfoods, such as Nestle funding research into the health benefits of chocolate. The claim that saturated fat is bad for your heart comes from one study in the 1970s, which found a link between saturated fat consumption and heart disease. If you get 25% or more of your daily calories from sugar you’re twice as likely to die from heart disease, regardless of all other factors.
Kirby's education includes a Master of Science in sports science and a Bachelor of Science in psychology from Essex University. A diet low in fiber limits the amount of undigested food traveling through your intestines, makes your stools smaller and reduces bowel irritation. Choose from cooked cereals such as cream of rice and strained oatmeal, and select dry cereals like puffed rice and cornflakes. The Ohio State University Medical Center recommends avoiding yogurt or ice cream that contains berries, dried fruits or nuts. You should always consult a doctor before making any changes to your diet and exercise routine. Examples include Danimals Drinkable Low-Fat Yogurt, Go-Gurt by Yoplait, or cups of low-fat or non-fat yogurt from Stonyfield Farm, Dannon, Horizon, and similar store brands. Orange, grapefruit, and pineapple juices are more nutrient-dense and are healthier than apple, grape, and pear juices. A much healthier way to lose weight is by increasing physical activity and otherwise eating normally, but in smaller portions and with less fat. In October 2013, a case was reported where a woman in her 40s who drank five low-fat dairy drinks a day gained roughly 40 pounds in six months and suffered a heart attack. Fruits and vegetables are hardly the Holy Grail in healthy eating, just another part of a balanced diet. According to the same study, in at least 50 countries contaminated waste water is used to irrigate crops, which causes more disease and risk. For example, one study commissioned by Nestle was very limited, with only a small number of participants and a run time of only two weeks. Not only can this cause sleeplessness, trembling, stress, hallucinations and an irregular heartbeat, but a caffeine overdose can kill you. Although many governments are forcing manufacturers to remove trans-fats, it pays to read the label before you buy. With a steadily increasing number of obese adults and children consuming kilos of sugar every year, the health risks and health-care costs are skyrocketing. While claims of aspartame causing cancer have never been proven, phenylalanine is definitely harmful. A carefully planned low-fiber diet provides most nutrients required for good health, says the Ohio State University Medical Center. Avoid eating raw vegetables, corn, peas, broccoli, greens, cabbage, cauliflower, Brussels sprouts and onions, says the American Cancer Society. Avoid foods made with whole grains, bran, brown rice and wild rice, says the Ohio State University Medical Center. Department of Agriculture, the average cost of a serving of fruit or vegetable (all types a€“ fresh, frozen, and canned) is 25 cents per serving.
Low-fat or non-fat yogurt also can be served with fresh or frozen fruit or low-fat granola.
And it’s already been proven that diets almost never work, as two-thirds of dieters will put more weight back on than they lost. It shouldn’t come as a surprise that the report was funded by major drug manufacturers.
This gel is obtained from the bladders of dead fish and is used to hasten the clarification process, since beer and wine can clear naturally on their own.
Scientists have warned sugar is actually addictive, to the point where cocaine-addicted rats chose sugar over cocaine. Among other things it causes high blood pressure, headaches, dizziness and appetite suppression. This is a good deal compared with a 69-cent single-serve bag of potato chips or an 80-cent candy bar.
However, those beverages are more like soda than juice – they are merely sugar water with a few tablespoons of added juice. The research leader, James Philips, actually received around 1,000,000 British pounds from these corporations.
It’s used mostly with beers, and is also used to filter yeast that settles at the bottom of kegs, cans and bottles.
With fast medical help it doesn’t have to be lethal, but it does require extensive blood work, oxygen administration,  charcoal cleansing, and other medical procedures that can be physically, mentally and financially exhausting. A decade long-study over 175 countries shows that increasing sugar intake makes people 11 times as likely to get type two diabetes.
Try lots of different fruits and vegetables and prepare them in various ways to find out what your kids like best.



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