Portion sizes. There has been a great deal of studies done on why our portion sizes are getting bigger and the psychology of portion sizes. I thought I would share a few interesting facts to think about:

• The average person will eat 25-50% more food when served on a large  plate
• Many people read labels but don’t realize that the information is for only one serving- always check the label for “number of servings”
• A pre wrapped muffin may look like one serving – most pre packaged muffins are actually the size of two servings
• A giant cup of soda at the movies can have up to 7 cups of soda – over 700 calories
• Cereal filled to the brim (depending on the bowl) can actually be 3-4 servings
• Most restaurants gives you almost 3 cups of pasta – recommended is one cup

So, today, when you are serving your child their dinner or you are buying a snack for your child –  Think about all the facts you have learned about portion sizes.

And then use the 3S rule.  (This works for us adults too!)

Think

1. small plate,

2. small size

3. small portions

Remember, if your child is still hungry, they can always get more.

I enjoyed the Oscars this week! Probably like so many, I ran out to get a copy of some of the most nominated Oscar movies! On my list was Wall-E. I decided to watch Wall-E since:

• it was up for so many academy awards
• to see what this kids movie was teaching kid
• to see what all the hype was about.

I have to say, that I was pleasantly surprised.

The movie had several important messages but I am going to focus on just one. (In the spirit of keeping it simple) The movie Wall-E had a clear message about the importance of activity. It really showed us what can happen to us when we move very little, in other words, live a very sedentary lifestyle.

Wall-E shows us what can happen to us if technology reaches the point where we no longer have to move. In the movie, everything we need or want is either delivered to us via robots or experienced through digital trickery. So, bottom line, there is very little need to move.

What happens in the movie? You guessed it, everyone gets larger and larger. Kind of scary to think our evolution could take us from walking to ending up with us laying on our backs… too large to really walk.

Perhaps a bit of an exaggeration… or is that where we are really headed? I know there are some days, where I could be on my computer all day, with just a couple of bathroom breaks. This generation of children are growing up in the technology era where they can do research, communicate, socialize, play and even turn in homework all without ever moving.

So although we probably will not stop technological advances, we can teach our children what our body needs to be healthy. Habits form young and get harder to break the older we get. So, let’s take a lesson from Wall-E and teach our kids to be active everyday.

What to do for those kids on the computer? (let’s face it, that is now a part of life)

One idea is just to set a little timer to remind your child (and you might want to do this too!) to stop once an hour and do 5-10 minutes of movement. But, let’s take this one step further. Kids need limits, and limiting their total computer and TV time to no more than 2 hours a day is key!

Another idea, use just a little of their computer time to teach them about the importance of healthy eating habits. Let the child hear this message from many sources, the more they hear similar messages, the better chance they will remember.

Resource:  nutrition education games

Indoor workouts can help keep you fit through winter and present an opportunity to try a new exercise. Yoga and Pilates combine strength, balance and flexibility, as do workouts on inflatable exercise balls. Spin classes, cardio machines and free weights at the gym can be a real blast.Mondays are a great day to renew Family Health vows.

Every Monday, you will find some healthy tip to help your family start the week off on a Healthy Note!

Thanks to Healthy Monday organization for sharing their Monday tips.

I know my blogs are focused on children’s nutrition and health but today I want to take a moment to focus on moms. Couple of weeks ago, millions of Americans wore red in recognition of the great risk women face, dying from heart disease. Here is some scary facts:

• about ten times as many women die of heart disease than breast cancer every year
• 90% of primary care doctors still don’t know that heart attacks kill more women than men

Healthy Monday organization and the American Heart Association are asking everyone to wear red every Monday. By wearing red every Monday we can all work together to raise awareness against this deadly disease and the need for heart disease prevention.

“Go Red for Women is about getting vital information into every community and every home,” says Michael Weamer, Executive Vice President for the American Heart Association’s Founders Affiliate. Heart disease is the number one killer of women in the United States, far greater than all forms of cancer combined, but women aren’t taking action to protect their hearts because they just aren’t aware of the risks.

We, women, need to realize the importance of a healthy heart for the whole family. Many of the habits that will help keep your heart healthy are also the very habits you want to teach your children.Hard to believe, isn’t it?

Click here for more information on a healthy heart for the family

Today is Monday, put your favorite RED on.

There was mixed responses from a bold move created by the Active Life Movement: Barbie .  This is a wonderful organization that is committed promoting healthy living.

In their fight against childhood obesity, they attempted to send a strong message to children and parents with several ads that portrayed Barbie and Superman as overweight.

• One ad shows a very overweight Barbie relaxing in her bed, with a laptop and empty cartons of food and soda cans laying around her.
• Another ad displays a pudgy Superman sitting on a chair, eating ice cream and watching TV.
• The tagline for the campaign is “Keep obesity away from your child”

I understand that given the current percentage of overweight and obese children in our nation, organizations may feel drastic action is needed.

But my concern is that we are drawing too much attention to how a child looks.

This kind of approach is too focused on body image and taking a very negative approach in trying to shame kids and/or parents into compliance. I also am concerned that we are missing the fact that over 80% of our children don’t eat a balanced diet, are low in calcium and iron, and are not eating enough vegetables and fruits regardless of their weight.

Eating healthy and being active is something that all children need to learn. By keeping it positive and fun, we help children enjoy learning about nutrition.  Blaming, shaming and negative coaching is the very thing that gives nutrition a bad rap.

We all shy away from things that make us feel bad.  So I encourage us to face this problem head on with patience, support and fun association to healthy eating.  Help kids hear the word “healthy”, “nutrition”, “exercise” and think “fun, something I enjoy learning about, something I have fun doing!”

What do you think about this type of approach in addressing childhood obesity?

We used to think a chubby baby was a sign of a healthy baby. How many times have we heard someone say ” that is just baby fat, they will lose it when they grow!”

Well for many babies that is not the case. We now know that if a baby gains too much weight too quickly, he or she will be 2 to 4 times more likely to become an overweight toddler. And it goes from there. Chubby toddlers become overweight children and then teens. As the child gets older, it becomes harder and harder to lose the weight. That is why it is so important that we teach children while they are young and just beginning to form their habits and food associations.

I just read about a new study, actually, one of the first studies to target childhood obesity in children under two years old. Doctors see children for eight well baby visits and these visits offer an ideal time to really work with families to educate them about healthy eating and daily exercise.

Dr Russell Rothman, assistant professor of Internal Medicine and Pediatrics at Monroe Carell Jr. Children’s Hospital in Vanderbilt will be organizing this five year study. They will enroll 1000 children from ages 4 months to 2 years.

The goal is to develop a set of tools for pediatricians to use with families. Since babies at 4 months will just begin to start eating solids, it is the ideal time to help parents learn about healthy eating, portion sizes, sugary juices that should be reduced and the importance of an active family.

But, in reality, it is never too late to begin to change our habits. It would be ideal if we taught our kids to eat healthy when they are just starting their first foods, but we didn’t know as much as we know now. The great thing is that numerous studies have shown how just making small changes in a child’s diet can really make a difference.

I know, if you read my blog, you have heard this many times. But, it is so true that I have to say it again! EACH change you make will add up to a healthier child. Start with one or two goals. Celebrate the successes and above all, have fun with it.

If you are not sure how to start, we have a list healthy habits for you and your children to choose from. Print out the family agreements and kids friendly tracking sheets so you can stay on target. Click here and scroll down the page a bit!

Other resources: Well Child Pediatrician Visit Sheets for your child’s next visit to the doctor – select by age. (scroll to the bottom of page)

If your new year’s resolutions have run aground, don’t bail out. Simply pause and begin again today, and every Monday. Write down small, specific goals and one realistic change to make each week. Then recommit on Mondays to your healthier lifestyle. Using incremental and achievable steps make getting there easier.

Mondays are a great day to renew Family Health vows. Every Monday, you will find some healthy tip to help your family start the week off on a Healthy Note!

Thanks to Healthy Monday organization for sharing their Monday tips.

Nourish Interactive’s printable fitness and healthy eating goal tracking sheets.

I just read a list of the 50 most popular foods that have almost zero nutrition value. Chances are you have some of these foods in your cupboard. I am not saying absolutely eliminate this from your child’s diet but instead, it is good to be aware. These are the foods you want to teach your child to eat once in awhile. A healthy growing body does not need foods that are high in fat and/or high in sugar. But eating these foods once in a while is okay.

• These foods give empty calories, in other words, lots of calories but no nutrition.
• They also take away your child’s appetite for the healthier foods.
• If they are eaten regularly, then your child is beginning to form the habits that will be much harder to change as they get older.
• These foods offer a great opportunity to teach your children about foods that should be eaten once in a while.
• Teach your child to read labels, the calories, fat and sugar are listed on every package!

You may be surprised by this list!

Here are the first 20:BreakfastThis is said to be the most important meal of the day. Here are some foods that might not be such a good way to start it off.

1. Bran Muffin The word “bran” makes it sound healthy, but actually this muffin contains 680 calories and 40 grams of fat. Most muffins and scones are high in fat and scones contain Tran’s fat as well.

2. Doughnuts One piece of a glazed doughnut contains 200 calories. Even worse, they contain 4 grams of Tran’s fat which is 2 times more than the recommended amount per day.

4. Breakfast or Cereal Bar These bars are low in fat but high in sugar. They offer very little in vitamins, minerals, and fiber.

5. Bacon With considerably low protein content, this is not a particularly nutritious meat. Bacon is also extremely high in fat.
6. Frozen Waffles Another example of empty calories. Most people add margarine and syrup, hence adding even more calories and Tran’s fat.

7. Dry Breakfast Cereals Most are high in sugar, salt, and preservatives. Even the “highly nutritious” cereals have refined grains to which vitamins and minerals are then added.

8. Pop Tarts Although they contain no cholesterol, they are still very high in sugar. They also have minimal or no protein.

9. Bagel with Cream Cheese Bagels contain white flour which has no nutritional value. Spread it with cream cheese and you add calories and fat.

SnacksSnacking is a way of life for many people. Unfortunately a lot of today’s snacks are pre packaged and loaded with sugars.

10. Candy Bars Some of them can actually have a few grams of protein but they are a nutritional nightmare. After all they are located in the candy isle.

11. Potato Chips They are fried and packed with tons of preservatives to keep them fresh for months.

12. Granola Bars The chewier they are the more sugar and fat they have. The oils and grains that go into them have minimal vitamins and minerals.

13. Sun Chips They are low in saturated fat but they are not as healthy as they are cracked up to be. This snack has over 200 calories and and 180 milligrams of sodium.

14. Berry Blast Power bar Contains no fiber and lists evaporated cane juice (sugar) as its first ingredient.

15. Mini Pretzels Pretzels are processed wheat and contain no vitamins or minerals. They also are high in sodium.

16. Pork Rinds Fried pork skins. Need we say any more?

17. Fruit snacks These gummy fruit snacks might say they are low in fat but they are packed with fructose corn syrup, chemicals, and most of them have a minimal amount of vitamins if any.

18. Crackers Most are made with white flour and are loaded with Tran’s fat. Read your labels to find the few that aren’t.

19. Corn Chips Basically the same as potato chips. They are fried and when eaten like nachos with cheese, sour cream, and guacamole they become even worse.

20. Twinkies The creamy filling is fake whip cream, and the rest of it is sugar, flour, and flavoring.

To read the entire list of top 50 foods: click here

Resources from Nourish interactive:

interactive food label reader tool

Printable nutrition claims chart- learn the facts about food label claims

Nourish Kids our free family nutrition e-newsletter.

Continuing in our tips for healthy eating on a budget. Here are some specific tips for best buys by food groups:

The Grains Group: Breads, cereals, pasta and rice (look for the word “whole” for added fiber, vitamins and minerals)

• Look for bargains on day old bread. It costs less but is still nutritious.
• Look for bargains on day old bread. It costs less but is still nutritious.
• Buy regular rice, oatmeal and grits instead of instant to save on money, sugar and calories.

The Vegetables Group: Your family needs one green leafy and one orange vegetable every day.

• Buy large bags of frozen vegetables. Seal tightly in the freezer between uses.
• Avoid pre-bagged salad mixes. They are usually more expensive and spoil faster

The Fruit Group: Fresh, frozen or canned fruit, 100% fruit juice (it is best to eat fruit, juice tends to be higher in sugar)

• Buy fresh fruits in season, when they generally cost less.
• Frozen and canned fruits are a smart choice all year round.

The Milk Group: Milk, cottage cheese, and cheese (look for low-fat or nonfat for a healthy choice)

• Buy fresh, low-fat milk in the largest size that can be used before spoiling. Larger containers cost less than smaller sizes.
• Ultra-pasteurized milk has a longer expiration date and won’t spoil as fast

The Meat and Beans Group: Lean meats, beans, seeds and nuts are all great source of proteins

• Chuck or bottom round roast has less fat and is cheaper than sirloin.
• Dried beans and peas are a good source of protein and fiber. They last a long time without spoiling.
• Look for specials at the meat counter. Buy meat on sale for big savings.
• Buy meat in large bulk packages to save money. Freeze portions you might not use right away to prevent spoiling.

With this very tight economy, we are all feeling the pinch when shopping. Food shopping for the family is no difference. But there are some things you can do to “stretch a dollar” as my wonderful and “would-never-waste-anything” mom would say.Here are some tips on how to be smarter with your dollars when grocery shopping for the family:

• Make a shopping list. This helps you stick to your budget.

• Plan your meals. Planning helps put leftovers to good use.

• Look for coupons, sales and store specials.

• For added savings sign up for the store discount card. These should be free and easy to sign up for.

• Don’t shop when you or the kids are hungry. It is easier to stick to your shopping list.

• Try store brands. They usually cost less.

• Compare products for the best deal.

• Check sell by dates. Buy the freshest food possible. It lasts longer

• Store food right away to preserve freshness.

• Freeze food to prevent spoiling.

• Divide foods into small portions for children to prevent waste.

• Use foods with the earliest expiration

Source: Food and Nutrition Services, USDA