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Fall in love with pumpkin

The season’s clock has turned to autumn. The air is crisp, vibrant shades of red and orange color the trees, cozy sweaters appear from the back of the closet and pumpkin everything seems to have hit the store shelves.

From pumpkin spice lattes to pumpkin spice donuts, even pumpkin pie spice Pringles potato chips! It seems as though we have forgotten the important, all-star vegetable amongst this madness: pumpkin itself!

Pumpkin is a versatile vegetable brimming with nutrition that can be used in many different forms. Pumpkin provides a wide range of health benefits including helping keeping your vision sharp and waistline slim. Here are some of the health benefits of pumpkin:

  • Vitamin A to perk your peepers: Chock full of the antioxidant beta-carotene, the dark orange hue provides greater than 200% of the RDA for Vitamin A in a 1-cup serving. Eating foods high in Vitamin A helps protect your sight, especially night vision.
  • Cut cancer risk: Speaking of those important antioxidants, beta-carotene can help prevent certain cancers, particularly skin cancer. The deep orange carotenoids are also found in carrots, butternut squash, and sweet potatoes.
  • Fiber for weight control: Eating foods high in fiber can keep you full on fewer calories thereby eating less. With 3 grams of fiber and just 49 calories in a 1-cup serving, eating more pumpkin is a great way to assist in your weight loss efforts (not recommended in pie form, unfortunately).
  • Vitamin C to  ...

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More tips for feeding picky eaters

In my last post, I shared a few tips about what to expect and how to help encourage your child to eat more. Here are some more tips to help your child eat more variety of foods, including more vegetables:

How can I get my child to eat more variety?

  • Offer a "nibble tray". At snack time, fill a muffin tin or ice cube tray with bite-sized portions of colorful, nutritious foods. Try cooked macaroni, cheese cubes, kidney beans, grape halves, broccoli florets, ready-to- eat cereal, and canned pineapple tidbits.
  • Let children cook. Your child is more likely to eat what he has helped to make.
  • Children can help wash vegetables, tear up lettuce, scrub potatoes, or stir batter.
  • Be playful. Call these finger foods playful names that a two-year-old can appreciate, such as: apple moons (thinly sliced), avocado boats (a quarter of an avocado), banana wheels, broccoli trees (steamed broccoli florets), carrot swords (cooked and thinly sliced), cheese building blocks, egg canoes (hard- boiled egg wedges), little O's (o-shaped cereal). "Olive or raspberry fingers" are much more appealing to be nibbled off their fingertips.
  • Serve new foods over and over again. A food not eaten at first may ...

Why dietary fiber reduces the risk of disease

Over the last couple of years, there has become more awareness surrounding the importance of dietary fiber and the prevention of disease. 

Why should I eat more fiber?

Dietary fiber can reduce the risk of certain diseases such as colon cancer, diverticular disease, and can also help lower cholesterol and improve symptoms from irritable bowel syndrome (IBS).  Additionally, fiber can also be beneficial in helping to manage common bowel problems.

If you have been experiencing bowel or hemorrhoidal problems, fiber along with other dietary modifications can often help improve conditions such as constipation, diarrhea, incontinence, hemorrhoids or anal fissures.

How much fiber should I eat?

Current dietary guidelines suggest that....

Feeding Tips for Picky Eaters

It is important that children develop healthy eating habits early in life. Here are some ways to help your child eat well and to make meal times easier.

What to Expect:

  • After the first year of life, growth slows down, and your child's appetite may change.
  • It's normal for your child to eat more on some days and very little on other days.
  • A child may refuse to eat in order to have some control in his life.
  • A child may be happy to sit at the table for 15 to 20 minutes and no longer.
  • A child may want to eat the same food over and over again.

How can I encourage my child to eat more?

  • Set regular meal and snack times. Avoid feeding your child in between these times, so that they are hungry at meal and snack times. If you want your child to eat dinner at the same time you do, try to time his snack-meals so that they are at least two hours before dinner.
  • Limit juice and milk between meals. Offer water between meals, which will satisfy thirst without spoiling the appetite. Serve drinks at the end of the meal.
  • Respect tiny tummies. Keep portion sizes small. Here's a rule of thumb – or, rather, of hand. A young child's stomach is approximately the size of his fist. A good serving size for a young child is 1/2 slice of bread, 1 oz of meat, or 1/4 cup of fruit or vegetable pieces.
  • Respect changing appetites. Offer ...

No-Cook Meals for Multiple Sclerosis - Week 4: Southwest Chop Salad

It may be the last official week of summer, but this no-cook meal for multiple sclerosis can be enjoyed during any season. This salad’s simple ingredients are available year-round. Make it now and enjoy it again when you need a break from winter weather.

Recipe: Southwest Chop Salad

 

Super Food: Avocado

The oleic acid in avocados will help keep you satisfied and full. Oleic acid tells the body to ...

No-Cook Meals for Multiple Sclerosis - Week 3: Tuna and Fennel Sandwiches

It’s back-to-school time and this week’s no-cook meal for multiple sclerosis is a twist on an American childhood mainstay; the tuna fish sandwich. Instead of mayonnaise and pickles, this meal uses flavorful olive oil, tangy vinegar and fresh crunchy vegetables.

Recipe: Tuna and Fennel Sandwiches

 

Super food ingredient: Chunk light tuna

There is strong evidence that the omega-3 fatty acids found in fish can lower triglycerides and blood pressure. Make sure to choose “chunk light tuna,” which is three times lower in mercury than the solid white or albacore tuna.

Also choose water-packed tuna over oil packed. Some of the omega-3 fatty acids leak into the added oil and will be lost when you drain the can. Because water...

No-Cook Meals for Multiple Sclerosis Week 2: Gazpacho

Last week, I shared the first of a few recipes that are easy to prepare, and don’t require heating up the kitchen on a warm summer day.

Heat sensitivity can be a serious issue for people living with multiple sclerosis (MS), causing a temporary worsening, or exacerbation, of their symptoms.

This week’s no-cook meal is a tomato-based soup that is traditionally served cold. It’s chilled serving temperature makes it a popular dish for summer months and it’s veggie content makes it a nutrient-packed part of your meal.

Recipe: Gazpacho

 

Super food ingredient: Olive oil

Olive oil is ...

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