Healthy Snacks

Sweet Treat

Healthy Snack idea...

Recipe of the Week

Frustrated with all the "can't pronounce extra ingredients" you find in packaged snacks?  Here's an alternative for you from Health Castle.

Health Castle Photo

Click here for a great recipe for a much healthier and natural homemade granola bar.

Good nutrition starts early!

If you want your baby to grow up eating (and liking) healthy foods, you must start early.  Often people complain of school lunch contributing to obesity even when the child frequently ate fast-food (provided by the parent) up until that time.  Read the DesNews article here.  The article reviews a book, The Best Home Made Baby Food on the Planet.  Win a copy here.

"From their first meals to meal suggestions for toddlers, the whole focus of her book is to provide a healthy start for a baby and teaching parents how to give their children a healthy life."

There are many resources out there to help you parent in a healthy way.  Homemade does not have to be difficult.  If you puree wholesome foods and freeze them in small containers - even ice cube trays - they can be frozen, removed and put into plastic zipper containers and thawed in small quantities as needed.  Those little single serving baby foods you buy at the store are very expensive and often not as healthy.  Then there are those little containers - not exactly "green" for the planet.

Here are a few resources to help you feed your baby when the time is right (typically around 6 months of age) to supplement breastfeeding.

• Wholesome Baby Food
• Homemade Baby Food Recipes

Nutrient Density Information

My Pyramid
CDC Picture worth a thousand words

Pears!

Healthcastle calls pears their fruit of the month and I have to agree.  If you have ever received a yummy fruit basket for a holiday gift, you know how delicious these can be in winter.  It's a perfect snack - sweet with a little bite to it. Eating fresh also helps with the much-needed fiber in the pregnant woman's diet.  Cleck here to read the article at Healthcastle and learn more about this delicious and healthy snack.

Nutrition Tidbits for Pear

• 1 medium pear contains:

  • Calories: 103 kcal
  • Fat: 0.21 g
  • Carbohydrates: 27.5 g
  • Protein: 0.68 g
  • Fiber: 5.5 g
  • Glycemic Index (GI): Low (below 55) 

Fish Oil

In recent studies on the effect of fish oil to help reduce complications of pregnancy, it was found that:

Fish oil supplementation reduced the recurrence risk of pre-term delivery, but had no effect on pre-term delivery in twin pregnancies. Fish oil had no effect on intrauterine growth retardation and pregnancy induced hypertension, affecting neither recurrence risk nor risk in twin pregnancies. (British Journal of Obstetrics and Gynaecology March 2000, VO1~0 7, pp. 382-395)

Fish oil provides important omega 3 fatty acids which have been shown to have many health benefits. Eating fish is a good way to get this but if you don't like fish or choose not to eat it due to concern about the risk of contamination in some varieties, the supplement is a good option. BellaOnline reports:

The DHA and EPA found in omega 3 fish plays such a vital role in a pregnant woman's health and her baby's development that many scientists recommend at least 900 mg of fish oil a day during pregnancy. That's equivalent to a daily serving of salmon.

The benefits for baby are:

• A better brain with higher intelligence


• Good nervous system development


• Better eyesight from retina formation


• Fewer behavioral problems after birth


• Better sleep patterns for a newborn

Health benefits for mom include:

• Less chance of developing pre-eclampsia


• Protection against brain loss during pregnancy


• Less chance of pre-term labor and cesarean


• Much lower risk of postpartum depression


• Greatly reduced incidence of breast cancer

DHA and EPA make up about 70% of a newborn baby’s brain, retina and nervous system. The only way a fetus can get these important omega 3 fatty acids is from mom. And the amount is dependent on how much she's getting in her pregnancy diet.

More healthy snack ideas

Whether you are pregnant and not wanting to gain too much weight or have delivered and are working on getting rid of the excess, here are a few ideas for good, nutrient-dense snack food choices:

• apple slices spread with low fat cream cheese and sprinkled with crushed walnuts
• yogurt with chopped fresh fruit and nuts
• whole grain toast with nut butter or applesauce as toppers
  
• low fat cheese or hummus and fresh tomato on whole grain crackers or rice cakes
• tomato or mixed vegetable juice with a hard boiled egg
• tasty tomatoes from your garden
• berries or dried fruits such as dates, figs, raisins and cranberries
• low fat cottage cheese with seasoned salt on whole grain crackers
• fresh veggies - cucumber, zucchini, carrots, radishes, jicama
• whole fruit or slices with almond butter or yogurt
• herb-seasoned popcorn without butter or sweetening
  
• crisp bread with avocado slices
• frozen yogurt pops
• homemade smoothie (fruit, yogurt, etc.)
• tuna or smoked salmon with rice crackers or a few saltines
  

Teaching your children to eat healthy snacks will serve them well throughout their lifetime so share these treats with the family.

A healthy lunch idea

Healthy Snacks & Blood Sugar

If you find yourself with a sudden onset of nausea and headache (or dizziness or sweating) it could be the result of a drop in blood sugar - not uncommon in pregnancy. Keep some healthy snacks around so you can stave off these hunger-related woes before the drop. Small, frequent feedings for mom can decrease heartburn too. Protein and complex carbohydrates can help sustain a more normal blood sugar for a longer time. Fiber helps regulate blood sugar which can reduce your risk of gestational diabetes. It also helps alleviate and prevent constipation.

A few suggestions for snacks:

• Hard-boiled eggs
  
• Whole grain crackers
• String cheese
• Hummus (dip made from garbanzo beans - great with veggies)
• Yogurt
• Fresh fruit (whole with skin)
  
• Dried fruit/nuts/trail mix
• Bran muffin
• Fresh vegetables (try something different like Jicama or eggplant)
• Beef jerky or canned meats like vienna sausage, tuna, or chicken
• Whole grain bread
  

Feeding your baby

Feed your baby right: Experts agree: breastmilk is best in the first year of life. Studies show that breastfed babies have fewer ear infections, lower respiratory infections, and urinary tract infections than children who receive formula. Breastfed babies are also less likely to become obese. “Breastmilk has all the basic nutrients your baby needs,” says Alan Fleischman, MD, medical director of the March of Dimes, a pediatrician and neonatologist. “The only supplement he’ll need is vitamin D.”

But some moms may be unable to breastfeed for health or other reasons. Formula is a perfectly suitable second-choice option, Fleischman says. Feed your baby whenever he’s hungry, which may be every two to four hours. Expect him to fall back to sleep after he eats. As long as your baby is gaining weight, has four wet diapers and one or two bowel movements every day, it’s okay to let your baby sleep a little longer. “These are very flexible recommendations,” Fleischman says. “Every baby is different.”

Babies are never allergic to breastmilk and they digest it easily. Rarely, a baby is so intolerant of cow's milk protein that he/she cannot handle even the mother drinking milk. These babies still do best on breastmilk but the mother may need to eliminate milk from her diet. If weaning occurs too soon, the baby may require expensive pre-digested formulas without milk or soy products.

Exclusive breastfeeding is recommended for the first six months. Around that that time your pediatrician will have you introduce solids, beginning with rice cereal. By then the baby is developmentally ready to eat from a spoon. Breastmilk should continue as the primary source of nutrition through the first year of life and as long thereafter as desired.

Pediatrician Jenny Thomas "...learned about the importance of breastmilk for preemies and the way breastmilk guarded babies from infectious diseases. “I was enthralled,” Thomas recalls. “It was the first time I’d heard anything of the sort.” Thomas began devouring information about breastfeeding and she went on to nurse her two younger sons. Nursing, she admits, was not
always easy, and she struggled when she first started nursing her second son. “But I knew if I quit, I wasn’t going to be much of a role model,” she says."

Fatty food of the month (best to avoid this)

According to health.com, Utah's fattiest food is the Utah version of a scone (more like Native American Fry bread vs English baked scones). See their website for other states' fatty food leaders.

Best and worst fast-food salads

Salads are a great way to fill up with healthy fiber-rich foods. But, don't be fooled. Some are loaded with sodium and fat (especially the dressings). So, if you are trying to keep the calories down while eating healthy fast-food, check out the best and the worst choices.
Taco Bell tops the list taking the first two "best" salads:

1. Taco Bell Chicken Ranch Taco Salad (Fresco Style). This salad has 240 calories, 6 grams total fat; 1 gram saturated fat; 1,110 milligrams sodium, 6 grams fiber, and 23 grams protein. Ingredients: beans, fiesta salsa, lettuce, rice, southwest chicken, tomato.
2. Taco Bell Chipotle Steak Taco Salad (Fresco Style): 220 calories; 7g total fat; 2g saturated fat; 960 mg sodium; 6g fiber; 41g protein. Ingredients: beans, fiesta salsa, lettuce, rice, steak, tomato.

Click here to see more. Be sure to NEVER choose one with crispy/deep fried chicken!

Weight gain guidelines in pregnancy

There was a time when they thought all women needed to gain a certain amount in order to have a healthy pregnancy. There was another time when they tried to restrict weight gain to unhealthy low levels. Now we know that weight gain needs vary and should be planned according to BMI (Body Mass Index).

The current recommendations for pregnancy weight gain are:

Underweight (BMI = 18.5 or less) - total weight gain: 28 to 40 lbs
Healthy weight (BMI = 18.5 to 24.9) - total weight gain: 25 to 35 lbs
Overweight (BMI = 25 to 29.9) - total weight gain: 15 to 25 lbs
Obese (BMI = 30 or more) - total weight gain: 11 to 20 lbs

Following these guidelines will help reduce the risk of many pregnancy complications such as gestational diabetes, high blood pressure, failure to progress in labor and increased risk of cesarean delivery with its associated surgical complications.

Gaining excess weight also means you will need to fight to get off after the delivery so taking cautions now will pay dividends later.

The best thing you can do is plan your meals to include only nutrient dense foods; avoiding empty calories (sugar sodas, pastries, cookies, candy, etc.) and keeping fat content low. Complex carbohydrates such as whole grains, fruits and vegetables should replace the "white" stuff - flour, sugar, rice. Check out My Pyramid to make a plan that's right for you. Of course exercise is an important component to your health and weight gain goals. Ask your doctor if there are any restrictions for you but most women can walk, swim and participate in other forms of exercise.

Baby Center has a weight gain tracker tool here.

Wish we had more notice for this event - Today at noon!

Apr. 15 - Salt Lake City
Fruits and Veggies: Packed with Power - Fruits and vegetables are like nature’s little miracles. Besides being crunchy and delectable, they are packed full of disease-fighting power. In this class you will learn ways to include a variety of fruits and vegetables in your diet to ensure you’re getting 5-a-day. Discover all the benefits that they provide in your goals to lose weight and staying healthy. Enjoy our food demonstration and handouts with delicious recipes. Call 801-468-3179 to reserve a spot and materials.
Admission: Free and open to the public!
Hours: 12:00 - 1:00 pm
Contact: Chelsey Short
Phone: 801-468-3175
Email: chelsey.short@usu.edu
Venue: Salt Lake County Government Center, USU Extension Services
Location: 2001 S. State Street South Building #S1007/8, Salt Lake City

You might check to see when this is offered again or perhaps the handouts would be available.  What a great class this would be!

Healthy Recipe

Click for the recipe - barbecue pulled chicken sandwich on a whole grain bun - healthier recipe from Eating Well.

Foods to fight the winter blues

Get this healthy recipe here.

Health Castle shares some healthy eating options which help replace nutritional deficiencies that can contribute to the post-holiday, winter doldrums. Recipes include chicken dishes, healthier nachos, fish and whole grains. Click to find out more.

Stress-busting foods are also shared here and you can stabilize your blood sugar with a few modifications as well. If you sometimes get shaky with a cold sweat and racing heart, it could be due to hypoglycemia. Read here for some great ideas to avoid this condition. These are ideas that can help everyone, even if you never have experienced an episode of low blood sugar.

Quality Health shares food habits that sink your mood here. This includes balancing carbohydrates to optimize our seratonin hormone which affects sleep, mood, appetite, and pain tolerance. It's important not to go too long between meals because blood sugar levels are affected, resulting in feeling irritable, shaky and unable to concentrate.

What you eat can really make a difference in how you feel.

Brown Bagging It - Less $; More Nutritious

Packing a lunch - it can be good, creative, inexpensive AND healthier than eating out. Here are some ideas...

These 13 Instant Lunches will help you out, whether you're short on time, cash, or both. For an extra delicious, cash-saving treat, plan your work-week around items 9 through 13 (Monday through Friday). All you have to do is buy a rotisserie chicken from the grocery store on Sunday, remove the skin, and shred every last piece of it. Then use that shredded chicken in each lunch throughout the week -- you won't spend more than about $15 for the entire thing.

Instant Lunch #1: Adult Lunchables

Pack a stack of Triscuits, Swiss, and slices of smoked ham or turkey. It's like an adult Lunchables, only it's actually healthy.

Instant Lunch #2: Roast Beef with a Kick

Mix together a bit of mayo with grated horseradish. Spread on toasted rye or wheat bread, then top with roast beef, sharp Cheddar, sliced cucumbers, pickled onions, and arugula.

Instant Lunch #3: Choose-Your-Own-Adventure Salad

Place as many of the following items on a cutting boards as you like: Ham, turkey, cucumber, bell pepper, tomato, olives, beans of any sort, scallions, blue cheese, and iceberg lettuce. Chop into tiny pieces. When you're ready to eat, dress the chopped salad with Honey Mustard.

Instant Lunch #4: Egg Salad Burrito

Chop two hard-boiled eggs and mix with diced pickles, a spoon of olive-oil mayonnaise, and a pinch of cayenne. When you're ready to eat it, spoon the egg salad onto large romaine or Bibb lettuce leaves and eat like a burrito.

Instant Lunch #5: Pita Perfection

Stuff a pita with black beans, guacamole, sliced tomato, crumbled feta cheese, and a handful of your favorite greens.

Instant Lunch #6: Simple Tuna Salad

Mix a can of tuna with chopped pickles, minced onion, and equal parts Dijon and olive oil mayo. Stuff into a whole wheat pita.

Instant Lunch #7: Chips and Burrito Dip

Mix equal parts of cooked brown rice and drained canned black beans. Top with leftover chicken or steak (r deli turkey), salsa, and guacamole. Eat with a small stack of tortilla chips.

Instant Lunch #8: Stuffed Avocado

Slice an avocado and remove the pit. Fill the round cavities with canned tuna and a squeeze of lemon, plus salt and pepper. Eat with Triscuits.

Instant Lunch #9: Monday

Want lunch for a whole work week for less than $15? Buy a rotisserie chicken at the supermarket. Remove the skin and shred every last bit of meat and do the following: On Monday, mix with barbecue sauce. Spread onto a large whole wheat or spinach tortilla and top with sautéed (or raw) onions and slices of avocado. Wrap tightly.

Instant Lunch #10: Tuesday

Toss shredded rotisserie chicken with chopped romaine, roasted red peppers, olives, artichoke hearts, and feta cheese. Bring a dressing to work and toss right before eating.

Instant Lunch #11: Wednesday

Bring a can of creamy tomato or wild mushroom soup to work. Heat. Stir in some shredded rotisserie chicken. Wash it all down with a crisp apple.

Instant Lunch #12: Thursday

Spread a thick layer of hummus onto an English muffin. Stack with arugula or mixed greens, roasted peppers, shredded rotisserie chicken, and a sliced of smoked Gouda or provolone.

Instant Lunch #13: Friday

Toss the shredded rotisserie chicken with cooked spaghetti, scallions, and red bell peppers. Dress with peanut butter mixed with soy sauce, lime, and hot sauce. Top with peanuts; eat hot or cold.

(Source: Eat This, Not That - Menshealth.com)

Recipe for a new year of healthy eating

Want a good, easy salmon recipe? We recommend this fish because it's rich in omega-3 fatty acids. Salmon is also a low-risk fish for mercury so check here for Mayo Clinic's recipe with nutritional breakdown.
Food network has this great potato recipe here. There is also a site for healthy vegetables and side dish recipes. You've heard by now that we aren't getting enough veggies in our diet. Maybe we're tired of the same old thing. Find something new here at MedicineNet.

Do you have a healthy recipe you'd like to share?

Fishing for answers

From eMedicine (WebMD) ...

Can women safely eat fish while pregnant?

The American College of Obstetricians and Gynecologists (ACOG) issued a warning regarding eating fish in response to the US FDA's consumer advisory about the dangers of eating fish for nursing mothers and women who are or who may become pregnant. The fish themselves are not harmful, but extensive fish consumption increases exposure to the naturally occurring compound methylmercury, levels of which have been increasing in the waters because of industrial pollution. Mercury is very toxic and can cause danger to the fetus and to the newborn nursing infant. Mercury exposure can actually occur via inhalation and/or skin absorption, and all fish contain trace amounts. However, longer-lived and larger fish, such as shark, swordfish, king mackerel, and tilefish, have increased mercury levels and cause the most concern for consumption by pregnant women.

The FDA, as of March of 2004, therefore advises that pregnant or nursing women should not eat shark, swordfish, king mackerel, or tilefish. However, these women can safely eat 12 ounces per week of varieties of fish thought to be low in mercury if they eat a variety of cooked, smaller fish. The safest fish that are low in mercury are shrimp, canned light tuna, salmon, Pollock, and catfish. Specifically, the FDA states that albacore (white) tuna has more mercury than light tuna. So, pregnant women should eat only up to 6 ounces (one average meal) of albacore tuna per week. In addition, the Environmental Protection Agency (EPA) also recommends that pregnant women and young children limit their consumption of freshwater fish caught by family and friends to no more than one meal per week and to follow all local advisories as to fish safety. The EPA specifies no more than 8 ounces of uncooked fish per week for adults.

Fish is loaded with healthy omega 3 fatty acids which have been shown to be beneficial to the body in many ways, including cardiovascular health, mental health, brain growth and function (supplies DHA). For this reason we don't advise against eating fish - the benefits are tremendous. But limiting the large fish (King Mackerel, Swordfish, Shark, Tilefish) can help you avoid the mercury problem. Some good choices include trout, salmon, chunk light tuna, sardines and halibut.

Click post title to read about other pregnancy questions.