Living in a Super-Sized Nation

Americans live in a super-sized nation and it is continuing to grow.  In 2010, the Center for Disease Control and Prevention (CDC)  reported no state had less than 20% residents obese and twelve had 30% or greater of  its population obese. Today one out of three U.S. adults (35.7%) are obese and approximately 17% of children and adolescents aged 2—19 years are considered obese.

Only 75+ years ago this country was in a great depression. Families depended on ration stamps and had limited food to survive. Although hunger still affects many citizens most families are faced with five different sizes of French fries, fourteen inch dinner plates and are rewarded with a discount when purchasing a super-sized meal.

It is no secret that portions, as well as waistlines have expanded. The American Journal for Clinical Nutrition suggest between 1970 and 2000 supermarket portion sizes increased 10 times. Restaurants’ jumbo-sized portions are now 250 percent larger than the appropriate size (Schwartz & Byrd-Bredbenner, 2006). Dinner plates have increased 36 percent in surface area since 1960 from an average of 9 inches to 12 inches (Wansink, 2006). Larger dinner ware has led to improper portion sizes in and away from the home.

The problem is not always what is on the plate but how much. The 2010 Dietary Guidelines, urge Americans to pay special attention to portion sizes. Learn a few simple tricks to beat portion distortion.

• Downsize your dinnerware. Eat from salad plates and drink from smaller glasses.
• Purchases single serving snacks.  Or portion out snacks before eating.
• Leave serving dishes on the stove. Minimize the temptation of second helpings.
• Out of sight, out of mind.  Get rid of the candy dish, or better yet, replace it with a fruit bowl.

Rebecca A. Turner, MS, RD, LD

Simple Summer Salads

Mango Curry Chicken Salad

I am a seasonal eater. During the chilly fall and winter months I crave warm, hearty dishes such as chili, lasagna and piping hot soup. But as winter turns into spring, then summer, and the temperature starts to rise, my comfort food becomes salad.   A good salad can provide all my nutritional needs on one plate while being light, tasty and refreshing.  Best of all, many salads don’t require the use of an oven or stove- after all, who needs additional heat added to a southern summer?  Below are a few of my favorite simple, yet satisfying, summer salads,  most of which that can be prepared in less than 20 minutes.

• Mango-Curry Chicken Salad: Fire up the grill!  Mixed with grilled chicken, vitamin A and C rich mango, fiber rich cranberries, heart healthy walnuts and calcium rich yogurt this salad will keep you healthy all summer long.  Serve it on a bed of spinach with a whole wheat roll and you have a perfect MyPlate meal!
• 

  Red, White and Bleu Salad

  Red, White and Bleu Spinach Salad: Perfect for a 4^th of July picnic or for a Meatless Monday meal.  The protein from this colorful, nutrient packed salad comes from the roasted chickpeas and bleu cheese.

• Steak Salad: Add some sizzle to the table with this scrumptious spinach salad topped with grilled steak and bleu cheese. It’s hearty, tasty and nutritious.  Plus the addition of steak makes it a hit with my husband!
• Taco Salad: I love Mexican food, but in the summer it can be a little heavy.  So when the craving hits, I whip up this salad. For the entire Mexican meal feel, serve it with whole grain tortillas and fresh salsa.  Best of all it is kid approved!

Do you have a favorite summer salad?

Laura Buxenbaum, MPH, RD, LDN

What’s for Dinner?

Lately, this seems to be the most popular question in my house. Whether it is 6 am or 6 pm, dinner seems to be on everyone’s mind. I’ve blogged before about simple solutions to the challenge of getting a healthy dinner on the table that everyone will eat. However, recently, my two easy eaters have become more selective, creating a frustrating battle of wills at the dinner table. I revisited Ellyn Satter’s Division of Responsibility in Feeding to remind myself that the parent is responsible for what, when and where the child eats and the child is responsible for how much and whether. To help with this, I have incorporated the dinner bar into many of our evening meals. This concept, developed by pediatric dietitian, Jill Castle, allows parents to choose the main entrée, but gives kids the power to decide how they will prepare theirs. This has helped ease tension at meal time and given my boys (and husband!) the freedom to choose what to eat from the healthy foods I provide. Best of all it doesn’t require labor over a recipe that no one eats! Below are our favorite dinner bar dinners. We round them out with fresh fruit and milk.

• Pasta Bar: Give children a plate of pasta (preferably whole grain) and allow them to add pasta sauce, ground turkey breast or lean ground beef, steamed broccoli, sautéed mushrooms, spinach and other veggies you desire. Serve with grated mozzarella or parmesan cheese.
• Pizza Bar: This is our Friday night stand by. Give the choice of a whole wheat English muffin, tortilla, or mini pizza shells.  Offer toppings such as turkey pepperoni, shredded chicken, sautéed peppers, mushrooms, olives, broccoli and reduced fat cheese. Then let the child create their pizza and name it!
• Taco Night: Taco night is a favorite in our house and I love this idea for walking tacos! I offer fish as a filling and veggies such as lettuce, tomatoes, shredded cabbage, avocado, salsa and plain yogurt (in place of sour cream).

Do you ever incorporate the dinner bar at mealtime?

Laura Buxenbaum, MPH, RD, LDN