by kelsey | May 2, 2012 | Diet, Food
Is flavored milk a healthy option for your child?
Flavored milk provides an excellent source of 3 nutrients of concern identified by the 2010 Dietary Guidelines—calcium, potassium and vitamin D. An 8oz serving of low-fat flavored milk provides at least 10% of the daily value of vitamin A and potassium and most flavored milk also provides at least 20% of the daily value of vitamin D and calcium. Flavored milk is also a good source for protein, vitamin B12, niacin, riboflavin and phosphorus. Much of the debate over flavored milk has been the sugar content. When comparing the sugar content between regular soda, orange fruit drink, 100% apple juice and low-fat chocolate milk, the added sugars in flavored milk are much less than regular pop and juices and half of the sugar content is natural sugars coming from the lactose. The total sugar content is comparable, but the juices and soda do not provide the vitamins and minerals that low-fat flavored milk provides, thus when comparing to other beverages such as these, the flavored milk does have favorable qualities.
Submitted by USD Dietetic Intern Ashley Moen
-Kelsey
by kelsey | May 1, 2012 | Etc., Family, Food
Happy May Day! Today has always been a fun day because it marks the first day of May and all the joy that brings, but it’s also my husband, Adam’s birthday! We had a little birthday party this last weekend to celebrate. As you can see in the picture we are both SDSU Jack’s fan and yes, he does have a rich and delicious turtle pie cake that his mother made him! Days like this are worth celebrating…and of course, food is always involved! So you may wonder, what does a dietitian serve for parties like this. Well we had our fare share of sweets with this tasty cake and icecream that surely testing our portion control, but we also opted for a lean meal of burgers on the grill, veggies, and fruit salad. Celebrations are a part of life and it’s ok to take a time out from your diet to enjoy, just remember to get back on the wagon the next day and be sure to get your exercise in! Also, if you are in control of planning the menu opt for lean meat choices, be sure to have a fruit and veggie selection, and choose a healthy cooking method such as grilling, baking or broiling versus frying.
-Kelsey
by Dan | Apr 29, 2012 | Exercise, Goals, Motivation, Wellness/Health
Sunday morning was a good day for a bunch of us to get out for a run. Most of us today are either getting ready for a half marathon, or a marathon. We will keep spreading the word about the running club, as the biggest thing involved with it is just to get people out with a group to go for a run. People worry that they are “not good enough”, or “I won’t be able to keep up”. It has nothing to do with this. It is just to get people to get out and have a social event, and exercise at the same time. People can run anywhere from a couple of miles, to as long as they want to go. It is not a contest, or a race. As we get further into May, I will start talking about how we will have different meeting times, and even considering other days of the week, and whoever can come, join. Here we are starting out the morning here today.
We have Holly, Jill, Steve, Jackie, me, Steve, Sarah, and Tom. Hope everybody had a good weekend. Enjoy. Keep moving!
Dr. Dan
Consecutive Exercise Day # 1676
by Dan | Apr 26, 2012 | Exercise, Family, Motivation, Wellness/Health
Last weekend was Prom for the first time for my twin daughters. Here they are with their dates. Hard to imagine they are growing up this fast. Being able to see my kids as they grow up is what life is all about. I know of many people that don’t have the advantage of this, or for grandparents, to see their grandchildren grow up. Remember these reasons when you wonder why you should be working on things with your health, like trying to watch things in your diet, and making time to exercise. I stated several times before how I never had the opportunity to see either one of my grandfathers, and have always felt cheated by this. Use this as motivation to get going on taking care of yourself.
This is why I do all of my exercising. I plan on being around to see my kids with their activities, and one day, to see their kids doing the same thing. Is there really anything else more important in life? My twin daughters are growing up fast, and it has had its challenges, just like anything, but I would not trade any of. I am proud of my kids, and hopefully they are of me. Take care of yourself, and keep moving!
Dr. Dan
Consecutive Exercise Day #: 1673
by kelsey | Apr 26, 2012 | Diet, Wellness/Health
Yesterday I discussed ways to increase vegetable consumption which brought me to the topic of picky eating. Do you have a picky eater in your family? Often times when we have a child that refuses foods it results in a lot of frustration and negative attitudes towards meal time and eating. It’s actually normal for a child to refuse a food they haven’t tried. We know the importance of eating a balanced diet and we want our children to do that too, however sometimes it’s easier said than done! Here are a few tips from ChooseMyPlate.gov to help your picky eater try new foods:
- Sometimes, new foods take time. Kids don’t always take to new foods right away. Offer new foods many times. It may take up to a dozen tries for a child to accept a new food.
- Small portions, big benefits. Let your kids try small portions of new foods that you enjoy. Give them a small taste at first and be patient with them. When they develop a taste for many types of foods, it’s easier to plan family meals.
- Be a good role model by trying new foods yourself. Describe its taste, texture, and smell.
- Offer only one new food at a time. Serve something that you know your child likes along with the new food. Offering too many new foods all at once could be overwhelming.
- Offer new foods first, at the beginning of a meal, when your child is the most hungry.
- Serve food plain if that is important to your preschooler. For example, instead of a macaroni casserole, try meatballs, pasta, and a vegetable. Also, to keep the different foods separate, try plates with sections. For some kids the opposite works and serving a new food mixed in with a familiar item is helpful.
Read more about helping your child eat healthy at: http://www.choosemyplate.gov/preschoolers/picky-eaters/new-foods.html
-Kelsey
