Archive for November, 2011

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?!

 

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.

"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!