Spring Into Shape

Spring is a time for the outdoors, walks in the park, picnics with family and friends and fun on the beach. It is time to smell the fresh air, feel the tingling as raindrops caress your face and watch the tulips grow. 

Nothing says outdoors more than springtime. Spring brings us an abundance of fresh fruits and flowers; freedom and frolic. Oh, yes, there is so much to enjoy when springtime rolls around. Will you be ready to take it all in?

Being physically fit is an important prerequisite for the ultimate springtime experience. Start the journey today. Here are a few tips to help you get in shape:

1. Lose the weight. If you are overweight, lose the weight. Make the process as seamless as possible by making small but smart changes in your diet. A good resource to use is with the Dietary Guidelines for Americans 2010.
2. Avoid junk food. Most likely, you know which foods are bad for you – those packed with sugar, unhealthy fats and salt. Make the commitment to limit those foods. 
3. Control food portions. If you need to lose weight, portion control is crucial. Take time to learn what an appropriate portion is and try to stay within those limits. If you eat two or more portions, just be aware that you are increasing the amount of calories with each extra bite you take. The food guide pyramid is a good reference tool to help you learn more about portion sizes.
4. Shop wisely. Obviously, what you buy is what you will eat. So, read food labels and buy only those foods that will take you closer to your weight and health goals. Avoid packaged foods as much as possible, as these foods are likely to have added sugar and/or be high in fat and salt (sodium). 
5. Pack your own. Packing your own meals and snacks will allow you to eat balanced meals and snacks without too many calories. If you must eat out, plan ahead and try to avoid fried foods or anything that would undermine your efforts.
6. Take a walk. Walking is the easiest ways to burn extra calories, improve your circulation and strengthen your bones and muscles. If you have been doing nothing but sitting on the couch during your free time, make the switch to an active lifestyle.
7. Mix it up. Do both cardio/aerobics and strength training exercises. It may take a while for you to get your comfort level up, but be persistent. Come spring, you will be glad that you did.
8. Hydrate. Hydration is one of nature’s best-kept secrets. Your cells need the right amount of fluids and the proper mineral balance to function properly. If you become dehydrated, you cells could actually shrivel up and cause serious health problems. So, keep lots of water handy and drink up to stay properly hydrated.
9. Weigh yourself regularly. You can choose to weigh in each morning, once a week or once a month. What is important is that you are consistent. Checking your weight frequently will help you to keep tabs on your progress and to tweak your diet or exercise program if you are not making they kind of progress you expect.
10. Talk to a Registered Dietitian (RD). You can find lots of helpful information on the internet. But if you are having difficulty making sense of all the information or just want personalized guidance, contact a registered dietitian. Registered dietitians are highly trained and experienced experts in diet and nutrition. You can find a registered dietitian by searching online at www.eatright.org. You can also use a search engine to find dietitian websites, forums and answers to frequently asked questions.

References

Dietary Guidelines for Americans

MyPyramid

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Read the Daily Diet Guide

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Have you seen a registered dietitian yet? Registered dietitians are the healthcare professionals most trained and qualified to help you understand and interpret nutrition concepts, and to show you how you can make them work for you. Go to www.eatright.org to find a registered dietitian today.

Fiber Up Your Diet

Overview

Fiber is the tough part of plant foods that cannot be digested and absorbed. Although fiber cannot be absorbed into your bloodstream, it is very important to your health. The work is initiated in your digestive tract, but has wide ranging impact on your total health, including bowel health, prevention of constipation, heart health, cholesterol, blood sugar, hunger and satiety, weight management and much more.

Types of Fiber

There are two basic types of fiber, soluble and insoluble. Soluble fiber can be dissolved in water to form a gel, while insoluble fiber does not dissolve in water. Soluble fiber binds waste in the gut, holding it together as a soft mass, while insoluble fiber helps to stimulate the action of the intestines to push the waste along, into the colon and out.

How Much Fiber Do You Need?

The recommended intake of fiber is 25 grams daily for women and 35 grams for men. Unfortunately, many people in the US are not getting nearly enough. This is the result of eating large amounts of highly processed foods from which the fiber has been removed. 

Food Sources of Fiber

You need to eat a variety of plant foods to get the recommended intake of fiber. Keep in mind that number of servings, portion sizes, method of preparation, waste (such as peeling fruit), and straining (as in making juice), will determine  the actual amount of fiber that you get each day. As a general rule, you should choose foods as close to their natural state as possible and eat less of those with added sugars or made from refined, white flour products. Here is a short list of moderate to high fiber foods that you can choose from.

• Whole grain breads and cereals
• Fruits
• Vegetables
• Dried beans or peas
• Nuts and seeds

Mix It Up

You can mix and match foods to get the fiber you need. Keep in mind that while fruits are naturally high in fiber, fruit juice is not, as the fiber is removed in juicing. So, go for the whole fruit. Also, remember to drink plenty of water. 

Summary

Eating a diet that is rich in whole grains, fruits and vegetables, dried beans, peas, nuts and seeds will help you to get the fiber you need for total health.

10 Rules for Achieving Heart-Healthy Weight Loss

Overview

Eating a healthy diet and getting regular exercise are the keys to heart-healthy weight loss. But making the right choices is not always easy. That's where rules come in. By following a few basic rules, you can lose the weight and improve your cardiovascular health.

10 Simple Rules for Heart-Healthy Weight Loss
Rule 1. Make the commitment. There comes a moment when you have to decide if you really want to lose the weight or if you are content to remain at the weight you're at. If you're dissatisfied and want change, you have to make the commitment.

Rule 2. Choose foods that are high in dietary fiber. Fortunately for you, the foods that are naturally high in fiber are, for the most part, low in calories. That means you can enjoy the heart-healthy benefits of the fiber and lose weight without going hungry. To comply with this rule, eat lots of fresh fruits and vegetables, along with other foods that are naturally high in fiber.

Rule 3. Have some fish. Fish ranks high on the list of antioxidant-rich foods that help to keep your blood vessels flexible and prevent the buildup of plaque. Fish and other seafood are also great for losing weight because they provide ample protein without excessive amounts calories from fat. Even fatty/oily fish is good for you because the fish oil is rich in omega-3 fats – just what the doctor ordered for your heart health.

Rule 4. Drink plenty of water. It is important to stay properly hydrated when you are on a diet to lose weight. Water helps to keep you from feeling hungry, which can prevent you from overeating. Proper hydration is also important for the health of your heart and blood vessels. It keeps the nutrients in solution, helps to maintain the right amount of alkalinity in your blood, and can protect you from collapsing during exercise.

Rule 5. Consider having a glass of wine with dinner. A number of studies show that polyphenols in red wine may help to control cholesterol levels, prevent hardening of the arteries and promote healthy blood flow to the heart. But on't go overboard with these drinks. A good rule of thumb is one for the women and two for the men.

Rule 6. Go nuts for nuts. Until recently, nuts were generally considered off limits for people trying to lose weight. However, studies show that there is no reason to avoid these delightful foods if you can fit them into your diet as part of a healthy heart plan. So, go ahead and enjoy the anti-oxidant benefits that nuts provide.

Rule 7. Have an avocado. The avocado is an interesting fruit. Unlike other fruits, the avocado is high in fat. But the good news is, the fat in avocado is monounsaturated fat (MUFA), which helps to regulate cholesterol levels and keep your heart and blood vessels in great shape.

Rule 8. Fill up on dried beans, peas and seeds. These foods are high in fiber as well as protein and other key nutrients. The fiber is key because it helps your body get rid of LDL or bad cholesterol; this in turn helps to prevent the buildup of cholesterol plaque in your arteries.

Rule 9. Choose Whole Grains. Whole grains are naturally high fiber, healthy fats and vitamin E, all of which play a vital role in protecting your heart and blood vessels. Choosing whole grains instead of foods made with refined white flower can work wonders in keeping your calories down for successful weight loss.

Rule 10. Be Smart About Calories. You will have to make a special effort to ensure that the number of calories you consume is less than the amount that you burn. This will create the calorie deficit that is necessary to lose weight. If you can eliminate the sweets and foods with added sweeteners, you should fare well. Pay attention to all the other rules that are designed to produce weight loss and promote a healthy heart and blood vessels. 

       

Food for Healthy Skin

Overview

Every year, women spend billions of dollars on skin care products and cosmetic procedures to improve the appearance of their skin. In relying on these products and cosmetic procedures, you could be overlooking the one thing that could do more for your skin than any superficial treatment: Your diet.

Let's take a look.

Healthy Skin From the Inside Out 
How you are on the inside affects how you look on the outside. That means eating foods that are rich in protein to build collagen, antioxidants to fight inflammation, minerals that promote healing and fluids for hydration. It also means eating fiber to help speed waste through your gut and out of your body as waste.    

Foods for Skin Health

Meat, fish, poultry and other protein-rich foods. Meat is a major source of protein, which is used to make collagen. Collagen is a fibrous protein that helps to give skin the smooth appearance that you desire. It is the key to preventing premature wrinkling. Good sources of protein include low-fat meats, seafood, eggs, dried beans and peas, nuts and seeds.

Citrus fruits. Citrus fruits are rich in vitamin C, which is necessary for collagen formation. It is also a powerful antioxidant that helps to prevent inflammation that could damage skin cells. Good sources of vitamin C include mangoes, papaya, guava, kiwi, strawberries, red bell peppers and sweet potato. And of course, orange juice and other citrus fruits are important sources of vitamin C in the American diet. 

Sweet potato. Sweet potatoes are rich in vitamin A, not to mention vitamin C and other key nutrients. Vitamin A has been long associated with helping to create smooth healthy skin. In addition to sweet potatoes, you can get vitamin A from a variety of yellow-orange fruits and yellow-orange or dark leafy green vegetables. Mangoes, papaya, carrots, pumpkin, spinach and collard greens are all great sources.

Water. Water is really important for keeping your skin well-hydrated. You can easily do this by drinking 4 to 8 glasses of water daily. You may need to drink more water if you are in a hot environment, engaging in intensive sports/exercise or otherwise sweating a lot. Stay away from fluids that are high in sugar or salt, however, as these can cause inflammation, be dehydrating and damage rather than heal your skin.

Whole grains. Whole grains are rich in zinc, a mineral that is well-known in medical circles for its healing properties. Besides whole grains, you can get zinc from nuts, seeds, legumes, dried beans and peas, and all kinds of animal products and seafood.

Fiber. You would hardly associate fiber with skin health. Yet, it can play a key role. Keep in mind that one of the major roles of fiber is to keep your digestive tract healthy by binding and mopping up toxic waste along the gut and getting rid of this waste by way of the colon. This helps to cleanse your whole body, including your blood. Healthy blood flow to the skin will help to produce and maintain healthy cells, promote collagen formation and keep your skin aglow.

Summary

Eat foods that are rich in protein, vitamin C, vitamin A, zinc and fiber to help repair skin damage and promote a smooth, healthy appearance. Be sure to drink plenty of water to keep your cells properly hydrated, as well.

Controlling Hunger to Lose Weight

Overview
Maybe you are struggling to lose weight but find it hard to do because you are always hungry. And it's hard to control how much you eat when you're hungry. But what if there was a way that you could curb your appetite and eat less at lunch or dinner. This might actually help you to lose the weight. Here are a few ideas that have worked for others and could work for you. It's worth a try.


Drink More Fluids
Water. Drinking a glass or two of water about 30 minutes before you eat will help you feel full, reduce your hunger and cause you to eat less. This could make a big difference in how many calories you consume and make it easier for you to lose weight.

Coffee or tea. In addition to water, you can drink plain coffee or tea. These beverages can be quite soothing, help you to relax, and ease any tension or stress you might be feeling. So, you would be less tempted to fill up on high-calorie comfort food.

Broth. Having a cup or two of broth or chicken before your meal is yet another way to fill up on no-calorie or low-calorie foods, which in turn can help to eat less and control the amount of calories that you consume for the day.

Other soups. Heavier soups, like lentil, bean, vegetable, chicken or fish soup may contain more calories than the water, tea, coffee or broth mentioned earlier. But that is no reason to rule them out. Actually, it makes good sense to include these soups as part of your weight-loss strategy because they are more filling and can therefore help you to eat less of other high-calorie, less nutritious options. These soups are also high in fiber, which means they can keep you feeling full longer. So whether you use them as an appetizer, or as part of the main course, they can prove to be valuable in helping you to fight hunger and keep the calories down.

Snacks
There will be times when you are feeling hungry an hour or two before your next meal and want something to eat other than the food and drink mentioned above. Instead of reaching for high-calorie, sugary and/or high fat snacks, reach for something that will not trigger a rapid rise and fall in your blood sugar.

Unbuttered popcorn, nuts and seeds.  Foods like popcorn, nuts and seeds make great snacks when you are trying to stave off hunger. They are high in fiber and will contribute a few grams of healthy fat. Don't be alarmed by the fat in nuts. The amount you get from one or two ounces will be more than compensated for by the amount of food you are able to cut back at your next meal. Besides, it's nothing you cannot burn off with a few minutes of brisk walking or stair climbing.

What about fruits and whole grains? There is a place in a healthy diet for fruits and grains, just as there is for dairy and meat, fish and eggs. But keep in mind that sugars and starches can cause an increase in blood sugar, followed by a rapid fall. When your blood sugar falls, you could cause you to overeat. This is just what you are trying to avoid if you find yourself frequently hungry at mealtime. On the other hand, if these foods keep you satisfied and are not hunger triggers, you could include them as part of your effort to curb hunger pangs.

Summary

Give yourself the winning edge by drinking water or consuming other filling foods that provide lots of fluid and fiber, without the unwanted calories. Then when you sit down to a meal, you can enjoy the food without stuffing yourself with unwanted calories and increase your chance of losing weight.

Water and Weight Loss

Overview
The idea that you can lose weight by drinking water before meals is not really new, although it is getting renewed interest. But does it really work? Could something as cheap and as simple as drinking a refreshing glass of water help you to lose weight? Or is it just a gimmick? Let’s see.

Water as a Weight Loss Diet Aid 
For years, diet proponents have been suggesting that drinking lots of water is a good way to lose weight. But there has been little scientific study to support that recommendation. Still, it makes sense. Sometimes, people mistake thirst for hunger and reach for something solid to eat rather than drinking water. Reaching for a glass of water instead of solid food would serve to rehydrate while avoiding unnecessary calories.

In theory, drinking water would avoid unwanted calories and thus support weight loss. But, is there any scientific evidence to show that drinking water before a meal can actually help you to shed unwanted pounds? 

The scientific literature on this subject is sparse. In fact, during my cursory search of the literature online, two studies related to the question. In one study, a group of men and women were given about 2 cups of water to drink about one-half hour before meals. Another group in the same study did not drink water prior to the meal. Both groups were on a low-calorie diet. 

At the end of 12 weeks, the group that drank the water 30 minutes before the meal had lost more weight than the group that did not drink water prior to eating meals. According to the authors, this study demonstrated that drinking two cups of water prior to eating meals could lead to increased weight loss. 

Another study, designed to determine whether or not drinking water 30 minutes before a meal produced weight loss by causing a reduction in the amount of food consumed. One group of adults was assigned to drink 500 ml of water (about 2 cups) prior to eating breakfast. A second group did not drink water before eating. The investigators found that those who drank 2 cups of water before eating consumed less food than those who did not drink water before eating. 

Summary
These results supported the theory that drinking water before meals may help to increase weight loss by curbing the appetite, which would result in reduced food intake.

Resources

http://www.ipwr.org/documents/WaterWeightLoss.Obesity.2009.pdf
http://www.ncbi.nlm.nih.gov/pubmed/18589036

10 Kitchen Rules for Healthy Dieting

Overview

Successful dieting is about making the right food choices. And what better place to start but right in our own kitchen. But let's face it - dieting or not, in today's fast-paced society, convenience rules. You eat out because it's convenient. You buy packaged food because it's convenient. You grab snacks from the vending machine because it's convenient. Even though you know that these foods undermine you diet, convenience rules. But, you don't have to ruin your diet with convenience foods. Here are 10 kitchen rules that will help turn your kitchen into a convenience center for healthy dieting.

Rule 1. Pray

Prayer will put you in touch with your higher power and allow you to gain the insight that you need to stay focused on healthy dieting.

Rule 2. Have a Healthy Attitude

Attitude is the great motivator. If you believe that you can, you can’t. Don’t let negative thoughts keep you from focusing on losing the weight. Keep in mind that dieting is not just about losing weight; ultimately, it's mostly about your health.

Rule 3. Clean Your Cupboard and Refrigerator

The less temptation you have around, the easier it will be for you stay on your diet. So, look around your kitchen and get rid of all those high calorie, high fat, high sugar and high salt foods you've been storing. It's time for a fresh start.

Rule 4. Stock Up on Healthy Alternatives to Junk Food

Don’t leave your cupboard and refrigerator bare. After you have thrown out the junk, replace them with healthy options, including fresh fruits, vegetables, nuts, seeds, whole grains and low-fat dairy products. This will make dieting a lot easier.

Rule 5. Make It Easy to Snack on Healthy Food

You shouldn’t have to rummage through your cupboard or refrigerator to figure out what to eat when you want a quick bite. Keep a variety of fresh fruits in plain sight. That could be a bowl of fresh fruit, nuts and seed on your kitchen counter or dining table, or a container of cut fruits and vegetables, cheese and yogurt in plain view in the refrigerator. 

Rule 6. Toss 'n Go

Keep a few brown bags, sandwich bags and other convenient food carriers in the kitchen. Then, when you are in a hurry, you can just pack your own take-out lunch or toss some of your favorite snack foods to eat on the go. Convenience goes a long way towards making it easy to diet.

Rule 7. Cook It Right – Keep It Light

It is so easy for unwanted calories to sneak into your diet when you are not paying attention. So, stay focused. You don’t have to avoid fat, sugar or salt altogether, but you do have to limit the amount that you use in cooking or at the table.

Rule 8. Eat In More and Dine Out Less

Fast food places and the restaurant industry could care less about your weight or your health. Their concern is their bottom line. Your is your waistline. A few minutes in the kitchen could help you maintain a healthy diet and work wonders for your weight and your waistline. 

Rule 9. Get a Better Perspective on Portions

Do you know what a standard portion is? If not, take a look at the USDA food guide pyramid. Portion out your meals and snacks based on the guidelines provided. Just keep in mind that two portions mean two times the calories. Take time to read study portion sizes on food labels, as well.

Rule 10. Drink Your Water

With water flowing freely from your kitchen faucet, there is no excuse for not drinking lots of water. If you'd rather drink filtered water, purchase a water filter for your kitchen faucet or other type if you prefer. Bottled water makes it convenient for you to drink water anytime, whether you are in your kitchen or not. Make no excuses.  

Cut Calories and Lose Weight in 12 Easy Steps

Overview
If you are overweight or obese, you may need to cut calories to lose weight. You could spend a lot of time measuring everything you eat to the half-cup or teaspoon, or you could weigh everything to the gram. You could even get a calorie counter and count the number of calories in everything you consume. Some people might find this process intriguing, or even fun and engaging. But do you want to get burdened with all of that, or would you rather take a simpler approach? Actually, there is a simpler way. If you want to cut calories without the hassle and lose weight fast, here are 12 easy steps to help you get started:

Cutting Calories

1. Vegetables. Vegetables are naturally low in calories, unless you opt for starchy root vegetables. So make these the central focus of your meals. 
2. Fruits. Most fruits are higher in calories than vegetables, but these foods pack a punch when it comes to antioxidants and other vital nutrients. Look for those fruits that are lower in calories and eat those more often. Avoid adding sugar or any sweetener to your fruits. Also, avoid fruit juices, as these tend to be higher in sugar and total calories than the natural fruit.
3. Grains. Choose whole grains rather than refined grains. Most foods made with whole grains will give you extra fiber without unwanted calories. On the other hand, foods made from refined grains are more likely to have added fats and sugars, thus giving you more calories per serving. 
4. Milk. Choose non-fat or low-fat milk, cheese, yogurt and other dairy products. This move could cut the number of calories you get by 50 percent or more. 
5. Meat. Eating beef and pork less often is a good way to cut calories from this group of food. Another strategy is to buy lean cuts of meat and trim away any visible fat. Do the same for poultry. You can lower your total calorie intake by this one simple step. Additionally, choose a method of cooking that does not require adding fat to the meat or meat dish. 
6. Seafood. It is okay to eat seafood that is high in fat, primarily because the fat in these foods are healthy, omega-3 fats that might be otherwise hard to get. There are real health benefits to be gained from eating fatty fish (although you have to be careful about seafood that may contain high levels of mercury). Avoid frying or otherwise preparing seafood with added fat, as this lead to a significant increase in total calories. 
7. Dried Beans and Peas. Dried beans and peas are so densely packed with fiber and nutrients they should be on the top of the list for anyone trying to lose weight. Eat these often, but avoid adding fats of any kind, including fatty meats to dishes made with beans or peas. 
8. Nuts. Nuts are high in fat and therefore, many healthcare workers caution against eating too many nuts. Nuts are great to snack on. They offer healthy fats along with other vital nutrients, and are likely to help you stay away from snacking on high-calorie junk food. Just remember that you will be getting a few extra calories from the nuts and try not to go overboard with them. Keeping your intake of nuts to about an ounce a day is a good idea if you must restrict your calories.
9. Water. While you cannot cut calories in unadulterated water, you can use this fluid to help curb your appetite and thus reduce the number of calories you are likely to consume. Drink water often between meals and within 30 minutes to an hour of mealtime. 
10. Fats and Oils. Avoid adding fat or oil in cooking and at the table. Something as simple as adding one tablespoon of fat or oil could make a difference of between 100 and 150 calories, which may impact your ability to lose the weight. This might not seem like much to you, but over a period of one year, it could make the difference in whether or not you lose or gain 10 pounds. 
11. Sugars. Avoid foods with added sugars. If you must eat those foods, eat as little as you can. Sodas and other sweetened beverages may be the biggest source of sugar in your diet, so do your best to avoid such drinks. 
12. Alcohol. Wine is a great source of antioxidants and may protect your heart and blood vessels. According to healthcare experts, one or two drinks a day may be okay for women and men respectively. Beyond that, you could be getting more calories than you need, thus impeding your ability to lose weight. Besides, drinking can also lower your willpower and cause you to eat more than you should.

Please note: The information provided on this site is for education and general information purposes only and does not constitute medical advice. Please see your appropriate medical authority for personalized medical attention. Also, the appearance of any product or service on this site does not constitute an endorsement, unless specifically indicated.

About Dr. Dorene E. Carter
Dr. Dorene E. Carter is a registered dietitian and nutrition consultant with over 25 years of experience in nutrition education, counseling, training, consulting and writing. She is founder and CEO of CHANA Project, the Child Health and Nutrition Access Project, a nonprofit organization serving children and families. Dr. Carter received her PhD in Nutrition from the University of California, Berkeley.

Eating to Prevent Constipation

Overview

Each year millions of Americans spend over $725 million for over-the-counter laxatives to relieve constipation. But did you know that you can prevent constipation by paying attention to your diet and eating foods that are high in fiber?

Constipation

Constipation without an underlying medical cause often occurs as a result of not eating enough dietary fiber. The American diet, which tends to be high in fat and refined carbohydrates, often leads to constipation. On the other hand, people who eat a diet that is rich in fiber are less likely to become constipated.

Dietary Fiber

Dietary fiber is the part of plant foods that cannot be digested and absorbed into the bloodstream. This fiber, sometimes referred to as roughage, provides the bulk that you need to form stool and move it along the digestive tract. You can get lots of fiber by eating foods that are minimally processed, including whole grains, fruits, vegetables, nuts, dried beans and peas.

Fluids

Water is essential for keeping stool soft and easy to pass. Of course, you can get fluids from other foods as well. What is important is that you drink enough liquid to prevent dehydration and keep your stool soft. Certain foods and drinks, such as coffee or other caffeine-containing beverages can increase urine output and lead to dehydration. Excess sweating can also lead to dehydration if you do not drink enough fluids. Keep this in mind, as you will need to replace the fluids you lose daily in order to avoid becoming dehydrated.

High Fiber Foods

It is important to eat foods that are high in fiber in order to prevent constipation. The good news is, you have lots of foods to choose from. Here are just a few: Whole wheat bread, wheat bran, brown rice, corn, barley; apples, okra, pears, watermelon, mango, papaya, guava, pineapple; broccoli, spinach, collard greens, pumpkin, sweet potato; red beans, garbanzos, pigeon peas; almond, walnuts, pumpkin seed, flaxseed and sunflower seed.

Summary

Eating foods that are high in fiber can help to promote regular bowel movements, prevent constipation and promote overall health and wellbeing.

Source

Nutrition for Everyone: Basics: Carbohydrates [DNPAO] CDC

Warning. If you are constipated despite eating a diet that is high in fiber, you may need to discuss the problem with your doctor to rule out any serious medical condition or other causes, such as prescription medications, psychological problems or other conditions requiring medical attention. For diet-related constipation, talk to a registered dietitian about how to get more fiber and fluids in your diet.

The information provided on this site is for education and general information purposes only and does not constitute medical advice. Please see your appropriate medical authority for personalized medical attention.

Also, please note that the appearance of any product or service on this site does not constitute an endorsement, unless specifically indicated.

About Dr. Dorene E. Carter

Dr. Dorene E. Carter is a registered dietitian and nutrition consultant with over 25 years of experience in nutrition education, counseling, training, consulting and writing. She is founder and CEO of CHANA Project, the Child Health and Nutrition Access Project, a nonprofit organization serving children and families. Dr. Carter received her PhD in Nutrition from the University of California, Berkeley.

What Parents Need to Know About Sodas and Childhood Obesity

Sadly, sodas and other sugary drinks have become the beverage of choice among America's children, as indicated in a USDA report. This report, based on the National Health and Nutrition Examination Survey (NHANES) 1988-94, shows that the daily soft drink intake of children between the ages of 14 and 18 was almost 4 times more than milk intake (0.7 servings of milk versus 2.7 servings of soda). Younger children were also consuming more soft drink than milk. 

And in a study reported by Harvard University School of Public Health (February 2001), soft drinks were listed as the leading source of added sugars in the diet of children. Researchers also found that the odds of becoming obese increased 1.6 times for each additional can or glass of sugar-sweetened soda that kids drank.

There is compelling evidence to show that children who drink large amounts of soda daily are prone to become overweight or obese. That is why it is important for you to pay attention to what your child is drinking and take steps to reduce his or her intake of sodas and other sugar-sweetened beverages to less than one serving per day - down to zero. Offer more milk, water and a limited amount of 100% fruit juice instead.

Copyright 2010 Dorene E. Carter, PhD, RD. All rights reserved. Copying or reprinting the information on this page without written permission of the author is strictly prohibited.

The information provided herein is for education and information services only and is not intended as a substitute for proper, personalized medical attention. 

Feed Your Child Right: Wholesome and Nutritious Fluids for Kids

If you are the parent of a young child, chances are you are constantly struggling with the question of what to feed your child. One reason for this struggle is the powerful influence of television in molding children's eating behaviors, as I mentioned in a previous blog. In fact, just yesterday, a student in one of my nutrition workshops mentioned that his parents bought a commercial drink instead of sodas because that drink was advertised on TV as being better than soda. 

Don't fall for such empty arguments. A sugar-sweetened drink that is made from artificial coloring and artificial flavors, even if it contains a little less calories, does nothing for your child's health and may contribute to unhealthy weight gain the same way soda does.

Your child deserves the chance for a healthy future and you can help to make that happen by offering water and nutritious, succulent fruits or real fruit juice instead of cheap sodas and artificial drinks. 

It may take some time to wean your child off of the sugary drinks he has gotten used to, but it can be done. Here are a few helpful suggestions to get your child on the right track:

• Encourage your child to drink a cool glass of water when he is thirsty
• Buy real (100%) fruit juice instead artificially flavored and colored drinks
• Look out for words like punch and juice drink on food labels, as these words suggest that the drink contains little or no real fruit juice
• Limit the amount of fruit juice to about 1 cup per day, since the amount of sugar in these drinks could be as high as other drinks
• Offer your child a serving of succulent fruits like watermelon, pineapple, strawberries, cantaloupe, honeydew melon and mango as an alternative to fruit juice.
• Don't overlook the value of milk as a nutritious beverage that not only helps to meet your child's fluid needs but can help to meet your child's need for protein, vitamins and minerals as well.

Copyright 2010 Dorene E. Carter, PhD, RD. All rights reserved. Copying or reprinting the information on this page without written permission of the author is strictly prohibited.

The information provided herein is for education and information services only and is not intended as a substitute for proper, personalized medical attention.