Think Outside the Cereal Box

Mom was right – breakfast is the most important meal of the day. Now that I’m a mom, I want to be sure that my family starts the day with a healthy breakfast before heading our separate ways.

Breakfast is critical because it refuels the body after a long night’s sleep. I love breakfast because it gives me the chance to jump start my day with vitamins and minerals. Additionally, I like to role model healthy habits for my son. According to the American Dietetic Association, children who eat a healthy breakfast have better overall nutrition, better grades and more energy on the playground.  Plus, eating a morning meal improves our mood, sharpens our minds and prevents us from getting too hungry before lunch.

But in the hustle and bustle of early morning, many families are skipping breakfast. So what is a busy mom to do? First, make sure that the breakfast you provide includes a combination of nutrient rich foods, such as 100% whole grains, fruits, vegetables and low-fat dairy foods.  Second, think outside of the cereal box.  Some of my son’s favorite items for breakfast include cheese and whole grain crackers with a glass of milk, a cereal bar with a carton of yogurt, scrambled egg and cheese in a whole wheat pita and peanut butter and banana in a whole wheat tortilla with a glass of milk.  All of these suggestions are quick, easy and portable in a pinch.  Additionally, they provide vitamins, minerals and energy to nourish  your morning.   

Laura Buxenbaum, MPH, RD, LDN

Snowy Slopes

Who knew Vancouver could feel so close. Four inches of snow in my neighborhood sent us to the slopes (a.k.a., the neighbor’s front yard). Sledding and snowball fights make your body hungry for healthy foods. More serious Olympic athletes who train hard know this to be true as well.

Olympians know that breakfast is the most important meal of the day, providing the energy they need to properly train and win. Incorporate nutrient-rich foods such as low-fat milk, cheese, yogurt, fruits and whole grains into your diet for a true breakfast of champions. A warm bowl of oatmeal made with milk, topped with dried cranberries and toasted almonds will not only provide you with calcium, fiber and antioxidants your body needs, but leave you full and satisfied too.

Snacks before and after workouts help athletes sustain energy and keep their muscles strong. Try a nutritious snack recipe like this Cross Country Snack Mix, a salty and sweet treat made with whole grain cereals, pretzels and dried fruit. Also, a protein bar made with whey can help you refuel and preserve lean muscle.

Hydration is also a key to staying performance-ready. Some beverages are gold medal winners like low-fat milk, chocolate milk and even hot chocolate made with milk. Steer clean of sodas and juice drinks which don’t quite make it to the finish line for health or nutrition.

So, whether you’re a world class athlete, weekend warrior or a kid at heart, follow these simple tips and you too can keep the torch burning for good health.

Tracy Noerper, MS, RD, LDN, SNS

Be Good to Your Sweetheart Year Round

Valentine’s Day may be over, but you can treat your sweetheart anytime with breakfast in bed – and you’ll be helping his/her heart at the same time. I have the perfect recipe – Heart-Shaped Waffles with a Strawberry Yogurt Sauce (recipe below). Your sweetheart will love it, as will your own sweet heart because it fits into the DASH eating plan.

DASH is short for Dietary Approaches to Stop Hypertension. High blood pressure affects one out of every three Americans, and everyone should try to reduce their risk by making simple diet changes. Recommended by the National Institutes of Health and American Heart Association, as well as thousands of cardiologists, the DASH diet is a great way to lower blood pressure and improve overall heart health. The diet is a combination of whole grains, fruits, vegetables and low-fat dairy foods and has been shown to reduce blood pressure as much as some medications.

This recipe will show your sweetheart how much you care. It’s easy to make and incorporates low-fat dairy, fruits and whole grains, which should be encouraged because they help supply vitamins and minerals most Americans are lacking.

Heart-Shaped Waffles with a Strawberry Yogurt Sauce

• First, toast whole-grain toaster waffles and cut into heart shapes by using a cookie cutter.
• Top the waffles with fresh sliced strawberries.
• For the creamy sauce topping, mash 4 ripe strawberries and whisk with 6 oz. low-fat or fat-free vanilla yogurt and 2 tablespoons fat-free sweetened condensed milk. 
• Drizzle yogurt sauce over the waffles & strawberries and sprinkle with sliced almonds.
• Serve with a warm cup of hot cocoa and enjoy!

Betsy Dietsch, RD

Mimi! What’s For Dinner?

I watch with pleasure as my grandson, Jacob, discovers the wonder of eating solid food. He claps his hands and kicks in delight as I prepare his plate. He carefully examines each morsel of food with his chubby little fingers before he pops it in his mouth. Then he smacks and smiles as he watches us take our seats at the family dinner table. Jacob knows meal time at Mimi’s means fun with lots of laughter and noise. He gets so caught up in the fun that he spends most of his time trying to feed others.

As a dietitian, I know that families who make time to eat together have an edge in overall nutrition and health. But the emotional benefits of family mealtime for children are dramatic. I came across this great Web site with dinner facts and meal suggestions. Try this one pot wonder that’s delicious and offers easy clean up – it’s one of Jacob’s favorites!

Mary Martin Nordness, MA, RD, LD, CHES

Let’s Sing from the Same Hymnal

Recently, I was asked to be a part of a medical panel to field questions from women on health and nutrition issues. The panel consisted of several physicians, a physician’s assistant and me, a registered dietitian. Most of the information was on target and was communicated in conversational style that the audience could easily understand. Questions came fast, and one that particularly interested me was “what is a healthy diet?” One physician answered, “Drink only water. No other liquids should touch your lips. Eat fresh fruits and brightly colored vegetables, and no white foods at all should be consumed.”

I had to disagree. You see, I believe in a balanced diet, rich in vitamins and minerals. According to the Department of Health and Human Services (HHS) and the Department of Agriculture (USDA), a healthy diet includes wholesome foods such as low-fat and fat-free dairy foods, fresh fruits and vegetables, whole grains and lean meats, fish and poultry. These foods are nutrient rich and are beneficial in helping us maintain good health.

According to the American Dietetic Association, all foods can fit, and no food group should be excluded. Dietitians are important to help cut through the confusion of nutrition misinformation. While some of the physician’s comments were correct, suggesting that we only drink water and nothing else is misleading. Drinking water is critical, but we cannot overlook the importance of milk as part of a healthy, balanced diet, especially now when seven out of 10 boys and nine out of 10 girls don’t get the calcium they need. 

The message of good nutrition and nutrient-rich foods is fairly a simple one; however sometimes even physicians get it wrong.  It is up to registered dietitians to work with physicians and other health professionals to clear up the confusion and remind everyone that eating healthy does not mean excluding foods, but including choices from all food groups.  That’s what I do. Using science-based research, I develop education materials health professionals can use to educate their patients and clients. When evidence based science is used and not food folklore, we can all sing from the same hymnal.  

Arlene Murrell, MS, RD, LD

Super Bowl – Super Dip

Call your friends. Grab the snacks. It’s time for Super Bowl XLIV. Last year more than 97 million people watched the Super Bowl.

While watching the big game, football fans love to munch. In fact, according to a Taylor Sofres Intersearch Survey, 90 percent of Americans say they prefer to eat a mix of crunchy, spicy and sweet snacks while watching sports. Unfortunately, these foods are often high in calories and low in nutrients.

My favorite game day recipe is Hot Pizza Dip. This easy appetizer is delicious and is a great substitution for many higher calorie options. Around 100 calories per serving, this dish offers 7 grams of protein and 25% of your Daily Value of Calcium.

Adding a winning line-up of nutrient-rich foods such as low-fat dairy, fruits, vegetables and whole grains to any game day fare can score points in good nutrition. Both the 2005 Dietary Guidelines for Americans and USDA’s MyPyramid urge Americans to choose these foods first because they provide more vitamins and minerals with few calories per serving.

If you are trying to score a healthy weight this year, punt on high calorie food choices that offer little nutrition. Instead, run with nutrient rich foods and you’ll be the winner!

Tracy Noerper, MS, RD, LDN, SNS

The Best Flu Fighting Foods

It seems that my boys are battling more than their share of colds and flu this year, so I have turned to food as a prescription to improve our immunity. The newest addition to our snack time routine is mini red peppers. Not only are they sweet, crunchy and the perfect size for a toddler, but red peppers are loaded with vitamin C. Strawberries, broccoli,  sweet potatoes and carrots also are on my grocery list because they are great sources of vitamins C and A, which aid in fighting  off infection.  

Additionally, I am making sure my family members up their intake of probiotics, the “good” bacteria that defends our body against invading germs. Probiotics can be found in yogurt and cultured dairy foods such as keifer. Some of our favorites include Greek yogurt, Dannon’s Activia, Yoplait’s Yoplus and Lifeway Kefir.  And we have all been drinking 2 to 3 servings of milk each day.  Milk has a unique combination of calcium and 8 other vitamins and minerals, including vitamin D. Research shows that low levels of vitamin D may be linked to an increase in colds and flu.  

I lift my milk glass to nutrient- rich flu fighting foods and hope that the Buxenbaum family, and your family, will soon be sniffle and fever free!

Laura Buxenbaum, MPH, RD, LDN