Best Teen Diets Nutrition Blog: October 2012

The trick is to put candy in its place

3:30 PM

Highlights:

Allow candy as part of regular meal and snack times vs. eating everything in one night
The sugar from candy does not beat out the sugar consumed from sodas, sports, and energy drinks!
You don't have to be the one giving or taking an apple, but see if you can hunt down these other options (see below)

Pistachios Pistachio Halloween packs

What about Halloween candy?" a woman asked recently. Is it all bad for kids? How much is too much?

As scary as those bags of goodies look this time of year, experts say that the sugar kids typically ingest from candy is small compared to the amount they take in from sweetened beverages each year. Surprisingly, the sugar kids get from candy accounts for only 6 percent of the added sugars in their diets. Most of the sugar kids ingest comes in the form of sweetened beverages such as sodas, sports drinks and energy drinks.

Which brings up a scary word: SoFAS — Solid Fats and Added Sugars. These are the main contributors to the extra calories that make us fat and sick, say nutrition and health experts who compiled the most recent Dietary Guidelines for Americans.

So what's a caring parent to do with little trick-or-treaters and their bags of candy? Child nutrition expert Ellyn Satter reminds parents to "treat candy the same way you do other sweets. Your child needs to learn to manage sweets and to keep sweets in proportion to the other foods he or she eats."

We need to remember, too, that over-restricting goodies may be just as harmful as over-indulging our kids with sweets, according to some research. At least one study found that kids who were "treat-deprived" loaded up on forbidden foods even when they were not hungry.

So what are the tricks for treating special occasions? Keep treats in their place, says Satter. Relegate candy to regular meal and snack times. "With that kind of structure, candy won't spoil a child's diet or make him too fat."

That said, is there any guidance on "how much" sugar and spice is still nice? According to the latest Dietary Guidelines for Americans, once we have our daily nutrient needs met, most of us (including children) have about 5 to 15 percent of our calories to spend on SoFAS. That leaves room for the occasional birthday cake, ice cream, trick or treating and other holiday treats that arise.

Angie's Kettle Corn snack packs

For example, a young child who typically eats about 1,200 to 1,400 calories a day might be allowed to have one or two pieces of Halloween candy a day without breaking down their nutritional status. And older, active child might have 3 or 4 small pieces of candy with no detrimental effects. (Remember too, we're talking mini-sized candy, not full-sized bars.)
And there are some treats that can please kiddos without breaking their sugar and fat bank. Popcorn is a good example. One that caught my attention: "Angie's Kettle Corn" in "Halloween Snack Packs." No solid fats, low sodium, 70 calories and 4 grams (less than a teaspoon) of sugar per serving. Those are treats we can all live with.

Original Source: "The trick is to put candy in its place" by Barbara Quinn, RD, CDE

Best Teen Diets recommends healthy well balanced eating that includes fruits, vegetables, whole grains, protein and low-fat or fat-free dairy. We offer nutrition information for teens, parents and educators that emphasizes the importance of healthy eating for peak performance. For more information regarding healthy eating for teens visit www.bestteendiets.org

Fruits Veggies

A Weekend Experiment...

7:48 PM

Fats

Why can't we meet the guidelines?

8:00 PM

Events

Food Day is coming October 24th, 2012

3:30 PM

Food Labels

Mark Bittman Proposes a Better Food Label

5:58 PM

Food labeling is kind of a messy issue right now. On one side you have advocates of “Right to Know” fighting for GMO-containing products to be labeled as such. On the other side you have soda companies and fast food restaurants digging in their heels to fight laws that would require further nutrition information posted on vending machines and menu boards.

From this perspective, it seems there’s plenty of push and pull in this important debate. The worst part, however, is that the consumer is caught in the middle with the simple desire to know what’s in the food they buy and to feel good about what they put in their bodies.

While the discussion of food labeling may have multiple sides and a variety of opinions, an editorial piece by Mark Bittman published in The New York Times Saturday shined some much-needed light on the topic and offered a simple solution: Make labels honest, easy to read and understand, and useful to the health-conscious consumer.

Bittman’s idea of a “dream food label” is no longer just a dream. The NY Times writer and health advocate has been working with Werner Design Werks in St. Paul, Minnesota to develop a new template for food labels that would essentially remove the less-important items on current food labels and add useful information to help the consumer answer the simple question, “Is this product honestly healthy?”

The proposed label would consist of a color-coded bar based on a 15-point scale. If the food’s ranking falls between 11 and 5, it would be green; between 6 and 10, yellow; and between 0 and 6, red. The ranking is determined by three key factors: “Nutrition,” “Foodness” and “Welfare.” Nutrition is based on but not limited to the amount of sugar, trans fats, fiber and micronutrients the product contains. For example, a product such as soda would be given a zero in Nutrition while a bag of fresh spinach might receive a 5.

When ranking a food based on its “Foodness,” this essentially means it’s being assessed on whether or not the product is real or fake. The assessment would be based on if the product is made with things like bleached flour, yeast conditioners or preservatives. For example, a candy bar would be likely to receive a zero rating, whereas fresh fruit would receive a 5.

Lastly, the “Welfare” ranking of the product is based on the treatment of the workers and animals involved in production, and its impact on the earth. Some of the questions Bittman suggests this ranking might answer include: “Is environmental damage significant? Are workers treated like animals? Are animals produced like widgets?” ‘Yes’ answers to all of these questions would put the ranking near a zero. However, if the workers and animals involved in production were treated fairly and the product didn’t cause significant waste or environmental damage, the ranking would be closer to a 5. This illustration from The Times provides a great example of how various foods would stack up using the new system.

Bittman believes this new labeling system would be a key tool in the fight against obesity, allowing consumers to make more conscious decisions about the food they consume. Beyond just knowing whether or not a food will make us fat, Bittman contends that the addition of “Foodness” and “Welfare” raise the bar even more, alerting consumers to things like whether or not the food was produced in an environmentally conscious way and if it contains pesticides.

As reported by The Times, the possibility of this style of labeling actually being implementing is closer than we may think. For instance, a traffic-light labeling system almost passed in Britain this summer, and the U.S. Institute of Medicine has proposed a similar system outlined in this report.

If adopted, there’s no guarantee that this label would reverse or even have an impact on the obesity epidemic in our country. However, it would be big step in the right direction, finally holding food producers accountable for the quality of their products and informing consumers of what’s in the products they buy.

While Bittman admits the rating system is not a simple one that can be easily applied to all foods, he argues it’s not impossible. If it meant a healthier nation and the availability of more whole, healthy and honest foods, we think it would be well worth the effort.

Find this article at Diets in Review

Read "My Dream Food Label" by Mark Bittman in the New York Times

Best Teen Diets recommends healthy well balanced eating that includes fruits, vegetables, whole grains, protein and low-fat or fat-free dairy. We offer nutrition information for teens, parents and educators that emphasizes the importance of healthy eating for peak performance. For more information regarding healthy eating for teens visit www.bestteendiets.org

We want to know: Do you agree? Would this type of label make a difference for you when you shop? How many different types of labels have you seen in the store trying to teach you about the good in a product? Tell us in your comments or Tweet @Best_Teen_Diets

Calorie Counts on Exercise Machines

7:35 PM

By: Kristi Tamaki / Best Teen Diets Contributor

Would subtracting 150 calories from the 500 you thought you racked up on the treadmill be a bit disheartening? We think so. Not that 350 isn’t an accomplishment. But we like to believe that we are being told the truth, especially if it is good information.

When it comes to calorie estimates on the treadmill, elliptical, stationary bicycle, etc. we cannot always be sure that what we see is what we are getting. Makers of these machines are not out to fool us, but here are some good things to know when you step on:

Most machines are based off of 150-lb individuals.
Machines DO NOT know: our lean body mass, our fitness level, how many times we have done the same routine on the same machine, how our form is (whether we are leaning on the handles). All of these affect the number of calories we burn.
Machines ARE using scientific equations and VO2 max data (in simple terms, a measure of how much oxygen your body is using during intense exercise). It’s just... there are too many variables that are not accounted for.
An experiment done by Good Morning America found that machines overestimate by an average of 19%.
A professor of exercise and sport science at the University of Wisconsin says estimates can be as much as 30% off.

Not to worry, you do not have to stop working out at the gym. The machines still provide good information for you whether you are using them regularly or just every so often. Plus, we will give you some things to keep in mind for your next workout.

What to use the data for

Notice improvements. Maybe last week you ran a mile in 11:30 but this week you ran it in 10:30--what can you attribute that one-minute difference to?

Understand speed. It can help you know what running at 7.0 miles per hour vs. 3.5 miles per hour feels like (we understand that it feels different to run on a treadmill vs. the road or track).

Tips for using exercise equipment

Enter your age and weight (physiologists recommend entering a lower weight-- we say no more than 20-30%).

Remember that even when you enter your age and weight, you are most likely not burning the exact number of calories that you are seeing.

It is never too late to work on technique and form. Active.com has plenty of resources, just search for the activity you want to work on.

Don’t base your accomplishments on numbers of calories. Set goals like cycling one mile more than last time, adding five minutes to each workout, or changing your workout from steady state to interval training. The feelings of accomplishment will be far more rewarding than an estimated number of calories!

Read more at: Don’t Get Burned by Calorie Counters by Eric Noll and About Calorie Counters on Exercise Machines by Andrea Cespedes.

Check out MyPlate’s SuperTracker to track what you eat and what you do for FREE! *Physical Activity estimates on this site are based off of what average people burn in the listed activities.

Best Teen Diets recommends healthy well balanced eating that includes fruits, vegetables, whole grains, protein and low-fat or fat-free dairy. We offer nutrition information for teens, parents and educators that emphasizes the importance of healthy eating for peak performance. For more information regarding healthy eating for teens visit www.bestteendiets.org

Eating Disorders

Importance of Nutrition During Teens

10:13 AM

Food

The Good-to-Know of Multi-Tasking

5:09 PM

By: Kristi Tamaki, RD / Best Teen Diets Contributor

http://bit.ly/TcEvVI

Have you ever noticed how much you eat when you are watching TV or trying to figure out math homework? What about when you aren’t doing either of those things? It seems like we frequently consume our snacks and meals while trying to complete other things or while trying to make what we are in the middle of doing, less boring (ie: Facebook chatting while typing up an essay). It isn’t necessarily what you are eating that becomes the problem when you are distracted, but how much. Here are some news snippets that may make you want to change from multi-tasking to mono-tasking (focusing on one thing at a time):

A study in the Journal of Clinical Nutrition found that distracted eaters ate MORE and were LESS FULL than focused eaters (that means, no playing online Scrabble while eating).

Switching back and forth between tasks lowers our ability to maintain self-control (that means you will have a harder time trying to pass up the 20-oz soda sitting in front of you).

It is more difficult for our brains to learn facts and concepts while we are distracted due to changes in our memory processing (we hate having to re-read pages over and over to remember what we’ve read).

We actually spend more time trying to do multiple things at once than if we are focusing on one task at a time (wouldn’t you rather go shoot some hoops with a friend than do homework all day?)

Of course, we are not discouraging you from listening to music while working out--sometimes that can actually help motivate us. The goal is not to mono-task 24/7 but instead, consider when you are trying to retain a piece of information and need to focus on one thing. When you decide it is time to have a bite to eat, try setting aside 20 minutes or more for a meal so your mind and body are aware that they have been fed. You’ll also get a good break in so that you can continue what you were doing refreshed.

*Bonus snippet: Eating off of actual dishes--rather than from a box or bag--can help prevent overeating because our minds associate a clean plate with feelings of satisfaction and fullness.

Find more on these topics from the following resources:

Eating While Working Can Make You Fat by Sue Shellenbarger at: http://blogs.wsj.com/juggle/2011/05/16/eating-while-working-can-make-you-fat/
A Guide to Healthy Snacking by Lisa Whitmore: http://www.foxnews.com/health/2012/08/20/guide-to-healthy-snacking/
Multi-Tasking Adversely Affects Brain’s Learning, UCLA Psychologists Report by Karin Foerde and Barbara Knowlton at: http://www.sciencedaily.com/releases/2006/07/060726083302.htm

October Super Foods

3:22 PM

One of our favorite reasons to smile this season is the abundance of fresh, colorful and did-we-mention delicious fall produce.

A number of nutritional rock stars from September will remain ripe this month and next -- we're looking at you, apples -- but there are some healthy picks unique to October, too.

Carrots

Why we love them: Another great source of eyesight-boosting vitamin A and beta-carotene, carrots are also rich in fiber, potassium and vitamins C and K. Pratt calls them a pumpkin's sidekick, with similar nutrients in smaller amounts.

How to enjoy: Crunch on the sticks raw or, for even better nutrient absorption, try lightly cooking them, reports Everyday Health.

Pumpkins

Why we love them: October's signature gourd is good for more than just that Jack-O-Lantern. A cup of mashed pumpkin packs more than 200 percent of your daily recommended vitamin A, crucial for healthy vision and immune system functioning, among other things.

Pumpkin is also rich in alpha- and beta-carotene, two nutrients that have been associated with longevity, says Dr. Steven G. Pratt, M.D., author of several books on nutrition, including

Pomegranates

Why we love them: The tasty fall fruit is loaded with heart-healthy antioxidants, fiber and vitamins C and K. Pomegranate has also been linked to fighting prostate and breast cancers, says Pratt.

How to enjoy: Mix the seeds into your morning cereal or into a salad, Cheryl Forberg, R.D., former nutritionist for "The Biggest Loser" told HuffPost in June. Or opt for the juice, which is made from the entire fruit, says Pratt, giving you the added nutrients found in the skin of the fruit, which is otherwise too tough to eat.

Artichokes

Why we love them: While their longest peak is from March to May, artichokes experience an autumnal mini-peak in October. Artichokes are good sources of vitamin C and fiber, and the hearts in particular are a surprisingly rich source of antioxidants. A 2006 study ranked them number one in terms of antioxidant density, higher than well-known picks like dark chocolate and blueberries, HuffPost reported. Plus they’re low in calories and it takes a while to eat them, Pratt points out. “You get all the pleasures of eating without a whole lot of calories, and quite a bit of fiber, too,” he says

How to enjoy: Steam the entire thing or add the hearts to a fall-flavored salad. Just be careful with dips—it’s easy to mindlessly drench leaves in butter or mayo, says Pratt. Opt for olive oil and non-salt seasoning instead.

Beetroot

Why we love them: The rich color of these root veggies is a tell-tale sign of the health benefits within. The compounds that give beets their color have powerful antioxidant and anti-inflammatory properties, similar to those of pomegranates and blueberries, says Pratt.

How to enjoy: They work great raw in a salad, but beets can also be roasted, pureed into soup, stirred into risotto and more.

Cabbage

Why we love it: When it's not swimming in a mayo-y cole slaw, this often-overlooked fall veggie is surprisingly beneficial to your health. Cabbage is a good course of vitamin C, fiber and potassium. It also may play a role in fighting cancer, like a number of other superfoods in the same family, like broccoli, says Pratt.

How to enjoy: Try it as a sandwich or burger topping, suggests Men's Health or opt for a lighter, homemade slaw. The New York Times shares some tasty-looking soup recipes and Pratt suggests adding purple cabbage to your next spinach salad.

Onions

Why we love them: While the tear-inducing bulb is essentially available year-round, the crop is peaking in a number of states across the countryin October, according to the seasonal ingredient map at Epicurious.

Onions have been linked to lower cholesterol and blood pressure and reduce risk of prostate cancer, not to mention they pack anti-inflammatory and anti-histamine properties.

Article “7 October Superfoods” by Sarah Klien with Huffington Post. Read more :http://www.huffingtonpost.com/2012/10/02/october-superfoods_n_1930091.html#slide=more254003

Best Teen Diets recommends health well balanced eating that includes fruits, vegetables, whole grains, protein and low-fat or fat-free dairy. We offer nutrition information for teens, parents and educators that emphasizes the importance of healthy well balanced eating for teens. For more information visit www.bestteendiets.org

Health

Breast Cancer Awareness Month: 15 Celebrities Who Have Faced A Diagnosis

4:00 PM

The trick is to put candy in its place

A Weekend Experiment...

Why can't we meet the guidelines?

Food Day is coming October 24th, 2012

Mark Bittman Proposes a Better Food Label

Calorie Counts on Exercise Machines

Importance of Nutrition During Teens

The Good-to-Know of Multi-Tasking

October Super Foods

Breast Cancer Awareness Month: 15 Celebrities Who Have Faced A Diagnosis

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