10 Best and Worst Holiday Food Gifts

As appeared in the WebMD Real Nutrition blog post on 12/19/2011

The clock is ticking and you still need to come up with some nifty presents for those hard-to-buy-for-folks on your gift list. Well, how about the gift of food? Nothing says “Happy Holidays, and I hope you enjoy a tighter fitting pair of jeans” like a five-pound box of chocolates. Whoa…maybe you’d better think twice before doing in your loved ones with the gift that keeps on giving!

Holiday food giving can show how much you care by satisfying one of our most basic needs – to eat really yummy food. Though your gut instinct may be to capitalize on that and buy your loved one the most decadent, over-the-top treats imaginable, stop and think about the message or potential damage your gift may cause. Though not intentional, you may be tempting those who are short on willpower and can’t really afford the extra calories.

Carolyn Brown also touched on this subject earlier this month with her great post on Healthy Holiday Gifts That Won’t Land You in the Doghouse. I asked my Facebook and Twitter friends to weigh in on what they felt were some of the best and worst holiday food gifts out there. I’d love to hear your recommendations on what to steer clear of and which food gifts you think have the recipient’s health at heart!

10 Best Food Gifts

• Fruit basket or an edible arrangement
• Fruit of the month club. Delivered right to their door every month of the year
• Community Supported Agriculture (CSA) membership. This is a great way for your loved ones to increase their veggie intake while trying different produce items right where they live.
• Cookbook holder. Nothing worse that mucking up the pages with sticky fingers.
• Crock Pot. Okay, not a typical last-minute gift, but you can buy a smaller starter one for under $20. They’re a great solution for time-starved healthy wannabees!
• Bean soup mixes. They’re oh-so-healthy and taste great on a cold winter night. Besides, they are cheap and make a great starter item for that new crock pot.
• Aero Garden. Great and simple way to grow healthy fresh herbs right in your kitchen.
• Flavored olive oils. Great heart healthy fat that can be drizzled on a salad or used for dipping crusty whole grain bread in.
• Tea of the month club. Great way to boost their fluid intake while dragging along some awesome health protecting polyphenols to help ward off heart disease and cancer.
• Homemade granola. There’s something about receiving something made from scratch that shows you really care. But instead of cookies, give that special someone a sweet bowl of crunchy goodness to start their day which also puts a serious hurt on cholesterol.

10 Worst Food Gifts

• Cheesecake party wheel. 8 slices of cheesecake weighing in over 400 calories each.      You do the math!
• Anything bigger than a small box of candy. Why is more considered better?
• Fruitcake.  Though I love them, I might be the only one.
• Steaks to a vegetarian (or someone trying to eat less meat).
• Wheatgrass Juice – unless you don’t like the person.
• Nuts.  allergies are the concern here.
• Alcohol. One can’t always know if someone in the house may have a drinking problem.
• Gift certificate to an all-you-can-eat buffet. NO ONE needs multiple trips to the food trough.
• Food about to expire. It may sound like a bargain at first but giving food that’s past its prime reflects poorly on you!
• Diabetic anything! Who wants to be reminded that they have a health challenge by receiving a disease-specific food gift? Besides, diabetic candies and cookies are not calorie free and over eating them can make diabetes worse!

Share Your Thoughts. Have you ever given or received a terrible holiday food gift? How about a great one? Sound off in the comments below or in our Diet and Food and Cooking communities.
View article…

Look Kids! He’s a “Man” Eater!

Guys can have a positive influence on the way a family eats. Here’s my latest blog post about how guys can model healthy eating for their family featured today on Meals Matter, a website and blog committed to healthy meal planning!

Times have changed. Long gone are the traditional roles that suggest only the man brings home “the bacon” and it’s the woman’s job to cook it. The same holds true for which parent is ultimately responsible for teaching their children the importance of good nutrition and healthy eating habits. Kids look to both mom and dad for this responsibility. So from one “man” eater to all of the others out there, here are my five tips on how guys can step up to the plate and model healthy eating for the entire family.

Man-sized appetite. So dad, are you a lumberjack or an office worker? Men can message to kids that a “man-sized” portion will vary depending on activity level. Best visual lessons include not overfilling your plate, slowing down the rate that you eat at and not being afraid to throw in the towel when you first become full –even if there is still food on the plate!

Real men eat fruit and vegetables (and not just potatoes!) Salad isn’t just for rabbits and “chicks”. They can be real filler-uppers and deliver much-needed fiber and antioxidants for guys and everyone one else at the table, too.

Macho milk mustache. Men are not impervious to weak bones. The number of cases of men diagnosed with osteoporosis grows each year. Low-fat milk, yogurt and cheese are great ways to meet much-needed calcium levels for healthy bones throughout the lifecycle, regardless of gender. Plus, milk and milk products are packed with protein!

Be a whole grain “roll” model. Guys can choose whole grain fiber and nutrient-rich cereals for breakfast, sandwich breads to pack in the family lunches and sides to round out the dinner meal. Whole grains do a better job in both satisfying a starving man or a hungry girl.

Lean your protein. There are very lean cuts of animal protein that are lower in cholesterol, saturated fat and calories that meet the needs of the entire family. Plant based proteins like beans and soy can also satisfy a hearty appetite while providing fiber and other important nutrients.

Shop, cook and clean like a man. Research suggests the more kids get involved in the procurement and preparation of food, the better food choices they make later on in life. Take the kids shopping with you and try your best to quench that man urge of saying “that’s okay…I’ll do that.” Kids want to help and will be more likely to try what they make if they’re involved. And don’t be afraid to ask them to clean up afterwards. The latest research study suggests that kids who participate in regular chores are happier. Who doesn’t love happy children?!

Guilt-Free Holiday Faves at Dave’s

 

Here’s my weekly post on WebMD! This week it’s all about three yummy dishes you can eat throughout Thanksgiving day that are amazing good tasting as they are good for you! Please try them and let me know what you think. Of course, I’d love to try some of your favorite holiday recipes, too! Got any for me??

By David Grotto, RD, LDN aka “The Guyatitian”

Nobody likes a party pooper. Especially one of them there high and mighty, judgmental nutrition-types who would never be caught eating your triple-fudge holiday death bars (until nobody was watching) if their life depended on it. Maybe that’s why I don’t get invited to parties anymore?

Truth be told, I (and most of my colleagues) stopped being the food Gestapo a long, long time ago. We realized that for good habits to be sustainable, diets must include your favorite foods (healthy or not), especially around the holidays. Of course, our mission is to prove to you that “healthy” and “favorites” can co-exist as one. Well, tasting is believing, my friend. So for this blog post, I give you three holiday recipes that my family loves and craves.

Sharon’s Simple Berry Sauce*

Serve over pancakes, waffles, French toast, Thanksgiving turkey or anything that you want to taste “berry-good”!

Servings: 4

Prep time and cooking time: 35 minutes

Ingredients:

1-10 ounce package frozen mixed organic berries

¼ cup agave syrup

1 teaspoon vanilla extract

A pinch of salt

Directions:

Place frozen berry blend. Agave syrup, vanilla extract and salt into a sauce pan. Cook over low heat until frozen berries are defrosted. Bring to boil. Let simmer, uncovered until sauce becomes think – about 20-30 minutes.

Calories: 95; Fat: 0gm; Cholesterol: 0gm; Saturated fat: 0gm; Trans fat: 0gm, Sodium: 75mg; Sugars: 21gm Protein: 0 gm; Fiber: 1 gm; Total carbs: 24gm

Click here to see the rest of the article featured on WedMD!

* Recipes excerpted with permission from 101 Foods That Can Save Your Life Bantam Books 2007.

Now THAT’S Healthy!

"Shelvic Exam"

Congrats to Lauren Harris-Pincus, MS RD, aka “Nutrition Babe”  who submitted a picture of her healthy refrigerator as part of my Sears FitStudio Shelvic Exam chat contest. These chats are held every Wednesday evening throughout November from 7:30-8:30pm CST on Twitter at #FitStudio as part of my Healthy Kitchen Makeover project.

What made Lauren’s fridge a winner? Take a peek below!

Where do I begin? Look at all of the yellow arrows of goodness!

Produce: Lauren has plenty starting from the bottom up. I like to see those crispers jammed packed with fruits and veggies. It’s hard to make half your plate fruits and veggies unless you have plenty in the fridge.

Dairy: From Greek yogurt, to low-fat milk, to cottage and cheese wedges, Lauren has plenty of calcium rich-dairy to build healthy bones. She even has an almond beverage as a change of pace – not super high in protein but it does have at least 30% DV of calcium, depending on the product.

Eggs: Lauren has both egg replacers and the real deal. Both are healthy but I always recommend whole eggs for their nutrients such as choline (good for brain health) and Lutien ( a nutrient that’s great for the eyes).

Others: She also has calcium fortified 100% orange juice, low sodium chicken broth, fun snack packs of hummus and some jarred white fish for a quick source of great protein.

What’s NOT there! Lauren still could have had some goodies in there from chocolate, a few cans of soda, and so on and I would have still awarded her 1st prize. But there is no doubt that Lauren has her eye on the prize -not just the lovely Yoga Mat she won courtesy of Sears and yours truly – but more importantly, her health!  Take one look at Lauren’s photo here on the Nutrition Babes website and you can see she is one RD who practices what she preaches! Great job, Lauren – congrats!!

Join me this Wednesday at 7:30pm CST on Twitter for more great Kitchen Makeover information and terrific prizes from Sears and the Guyatitian!

Beans, Beans, the Musical Vegetable!

Poor Mr. Bean. He gets blamed for all the rumblings down below! Well, it doesn’t have to be that way. Besides,  what beans do for your health might well be worth striking up the band for. Sorry – couldn’t resist. Here’s my latest blog post featured on WebMD!

By David Grotto, RD, LDN aka “The Guyatitian”

When interviewed by other food and health journalists, I’m often asked what the one food I would demand if I had to be stuck on an island alone. My reply is usually, “Beans! And it might be best if I were alone on that island.” LOL! All kidding aside, bean consumption has been on the downturn for quite some time now and it may be because so many fear falling out of social graces from the resulting rumblings down below. But I think it may also have to do with the fact that so many younger adults simply don’t know what to do with them. So, I consider it my personal mission to set the record straight about beans and offer some really great information on why beans are so worth your while to include in your diet and give you some of my tasty tips on how to use them.

Lean on the Bean (for great health and nutrition)

With over 1000 varietals to choose from, beans are the highest protein and richest fiber source of any of the vegetables. That’s right – vegetable, NOT fruit! Bean consumption has also been associated with longevity, looser waist bands and healthier hearts. Boasting to be one of the richest sources of soluble fiber, beans have been shown to help lower the more harmful LDL cholesterol which high levels are a risk factor for heart disease. Beans are also a good source of potassium which helps in controlling blood pressure. Recent research has shown that a special type of carbohydrate called resistant starch may be helpful in fighting diabetes and controlling blood glucose (sugar).

Bean there, done that.

Maybe the health and nutrition benefits of beans aren’t enough of a convincer for you? Maybe you tried beans before and they just didn’t tickle your fancy? Perhaps you have texture issues? Okay then – well try these simple tips and stop being such a
bean-o-phobe! Go stealth!

• Mix cooked beans and broth in a food processor until smooth. Pour into an ice cube tray and freeze. Add a frozen bean cube to hot soup or pasta sauce.
• Add black beans to your favorite brownie mix – see recipe below.

Simple and tasty.

• Add cooked/canned beans on top of any salad. Take canned salad beans and mix with green and wax beans. Add sweet vinaigrette dressing, coarse ground pepper and a bit of salt to taste. Voila! You’ve got three-bean salad.
• Whip cooked beans into a pate and season with garlic, onion, pepper and a dash of salt for a great spread on crackers or serving with vegetable crudités.

Did someone step on a duck?

Hey – gas happens –perfectly natural. But if you want to keep the production of air caused by beans to a minimum, try these simple tips:

• Eat more slowly. Swallowing air because you eat too fast is one of the main causes of gas.
• Cook dry beans with a strip of kombu (seaweed). Kombu helps break down rafinose, the indigestible carbohydrate often associated with gas.
• Rinse canned beans well before serving. You’ll also reduce the sodium content up to 40%!
• Start small. Try eating 1 tablespoon of beans everyday and work your way up to the recommended three cups per week. The slow introduction of beans allows
  your digestive tract to produce friendly bacteria that offsets gas production.

View the rest of the article for a great bean brownie recipe…

And for your viewing pleasure, here’s an oldie but goodie of Barbie, Ken and Tot setting the record straight on the health benefits of beans. Enjoy!

Feeding Teenage Vegetarians in a Non-Vegetarian Family

So here’s the deal at my house. Two out of three daughters are lacto-ovo vegetarians while the rest of use are card-carrying omnivores. Read how we deal with this scenario in my weekly WebMD post.

By David Grotto, RD, LDN aka “The Guyatitian”

When she was eight years old, my oldest daughter Chloe went on a trip to Lisbon, Portugal with my wife Sharon and myself. She traveled well and was our adventurous eater until we stopped at the first restaurant outside of Lisbon. On the menu and in plain English, read “We serve filet of Kid”. Her jaw dropped, and she looked at us in a state of fright. “Do they really serve children here?” After we assured her that it was illegal to offer any part of a child or adult’s body as a menu item, she proceeded to ask, “Then what is kid?” Explaining that kid was just another name for a young goat, she then paused for just a moment and officially informed us that she was now a vegetarian. She decided from then on, eating animals wasn’t the way she was going to roll.

Now enter Madison (my youngest). Her favorite stuffed animal growing up was “Mr. Pig”. She took him everywhere…even to the dinner table. One day, while she was eating one of her favorite breakfast foods, bacon, she asked where bacon came from. My wife and I looked at each other. Fearing she’d be in therapy for the rest of her life if we lied to her, we decided to tell her the truth. She was not happy…not happy at all. She put 2 and 2 together and also swore off of any pork products from that day forward. But she also decided that eating any animal was ‘disgusting’ so joined the ranks of her sister. See where this is going?

First do no harm! Some of you may be asking, “Why didn’t you put your foot down and insist that your daughters continue to eat meat? Besides, isn’t that healthier for them?” Don’t forget…I wear two hats here: not only am I a concerned father, but I’m also a nutritionist. Like other dads, I only want the best for my ‘kids’. As a dietitian, I already knew what the science had to say about kids and a vegetarian diet:

“Well-planned vegetarian diets are appropriate for individuals during all stages of the life cycle, including pregnancy, lactation, infancy, childhood, and adolescence, and for athletes.” American Dietetic Association Position Paper on Vegetarian Diets.

My vegetarian daughters were on solid ground, as far as the science went. But I also knew that my daughters had no clue what a “healthy” vegetarian consisted of. Though I have supported their decision to avoid meat, I have also watched over their
menu-planning, educating them about different vegetarian offerings to assure adequate nutrition. Admittedly, I have also prayed that they make better choices when on their own.

View rest of article…

 

Potatoes Are a Vegetable, NOT “Darth Tater”

Here’s my second post to WebMD’s Real Life Nutrition blog. Enjoy!

By David Grotto, RD, LDN aka “The Guyatitian”

I love potatoes. My family loves potatoes. My patients love potatoes. But none of us have needed to enroll in a twelve-step program to free ourselves from a terrible potato addiction. So why am I professing my love for spuds? Well, the lowly potato is once again being demonized for its supposed contribution to the obesity epidemic that is facing our nation’s children. So as it stands right now, the USDA has proposed to drastically limit the serving size of potatoes and other starchy vegetables which also includes corn, lima beans and peas in the national school lunch program. Yes, I’ve got my undies in a bundle over this one, folks.

Show me the money. I can honestly say, after being an RD for nearly two decades and after seeing hundreds if not thousands of patients (including many children), I have yet met anyone who has become obese from eating “too many” potatoes, alone. We sure like to hang our hat on one single food as the cause of our obesity problem in this country but the truth is, obesity is a complex issue.

Click on WebMD to see the rest of the article…

And for your viewing pleasure, Barbie continues to set the record straight when it comes to the health value of potatoes!