Tag Archives: depression

Essential Nutrients for Kids

Posted on May 31, 2013 by | Comments Off on Essential Nutrients for Kids

Essential Nutrients for KidsBy Jacquie Eubanks BSN, RN

Good nutrition helps prevent illness and disease and is essential to healthy physical and mental development. The American Academy of Pediatrics encourages parents to think of nutritional decisions as health decisions.  Nearly 1 in 3 children in America are now overweight or obese.  And like adults, kids who consistently overeat are at risk for developing the medical problems associated with being overweight, including high blood pressure, high cholesterol, type 2 diabetes, bone and joint problems, breathing and sleeping problems, and even depression. Later in life they are at greater risk for heart disease, heart failure, and stroke. Encouraging your child to make beneficial food choices now will help them develop wholesome eating patterns that can lead to a lifetime of healthier choices.   

It’s not always easy to get kids to eat what’s on their plates.  These strategies improve nutrition and encourage smart eating habits:

  • Have regular family meals.  Eating together allows parents and kids to reconnect and catch up on the day’s events.  Kids who sit down to family meals are more likely to eat fruits, vegetables and grains and are less likely to snack on unhealthy foods. 
  • Serve a variety of healthy foods and snacks.  You control the supply lines, so stock up on fruits, vegetables and healthy snacks such as low-fat yogurt and cheese, whole grain crackers, or nuts.  Limit chips, cookies, candy and sugary drinks but don’t ban them completely.  Serve them occasionally as a special treat.  
  • Be a role model by eating healthy yourself.  Keep a positive approach to food, limit your own portions and don’t overindulge in less nutritious foods.  Kids will follow your lead. 
  • Avoid food battles which means no bargaining or bribing kids to eat everything on their plate.  Provide variety and let your child choose from what you offer.  A growing child’s eating pattern will vary day to day.  Let them decide when they are hungry and when they are full. 
  • Involve kids in the process.  Kids love to help in the kitchen so select age appropriate tasks for them to do.  Let them be involved in occasional meal planning and help them make decisions about what to pack for lunch. 

Nutrition for kids is based on the same principle as nutrition for adults.  In addition to the nutrient dense foods of lean proteins, fruits, vegetables, whole grains and low-fat dairy products, there are vitamins and minerals that all growing children need for growth and development:

Vitamin A  –  Vitamin A  boosts the immune system which fights common infections.  Vitamin A promotes general eye health plus color and night vision.  Make sure your child gets plenty of orange vegetables and fortified milk. 

B Vitamins  –  B complex vitamins are needed for anemia prevention and for energy production and usage.  B vitamins are found in whole grains, fish, chicken, leafy greens, dairy and meat.

Vitamin C –  Vitamin C helps speed healing of cuts and scrapes and helps ward off colds and  fight infections.  Fruits, especially oranges, and green leafy vegetables are good sources of vitamin C.

Vitamin D –  Vitamin D is needed for calcium absorption for developing strong bones and teeth.  Foods fortified with vitamin D include milk, cereal and eggs. 

Calcium –  Calcium helps build strong bones and teeth and can help reduce the chances of developing age related bone disease.  The majority of our lifetime bone mass is built during our pre-teen and teen years.  Low-fat dairy is the best source of calcium in a child’s diet and includes  cheese, milk and yogurt.  Fortified cereals and orange juice are options for those who are lactose intolerant. 

Choline –  An important essential nutrient needed for the central nervous system function and cell growth.  Eggs, fish, meat, broccoli and chicken are good sources. 

Iron – For healthy red blood cells that carry oxygen to all parts of the body and help keep kids energized.  Iron can be found in fortified foods, beans and lean red meats. 

Magnesium – Important for energy and healthy heart function.  Look for magnesium in cereals, brown rice and nuts. 

Potassium –  Kids need potassium to support their organs and cells.  Potassium maintains blood pressure, supports the heart and muscle function.  Bananas and low-fat dairy are good sources. 

Zinc – Zinc helps fight viruses and supports the immune system.  Zinc is necessary for growth and development.  Look for zinc in chicken, beans and fortified cereals. 

Fiber – Kids need fiber to aid digestion and prevent constipation.  Offer lots of fruits and vegetables and whole grains including high-fiber cereals.

Water – Limit sugar laden fruit juices to breakfast time and give your child the choice of milk or water at other times.  Be sure to provide plenty of water throughout the day and encourage your child to drink up. 

Antioxidants –  Antioxidants help defend against harmful substances that can damage healthy cells.  Almonds, berries, citrus fruits and carrots are some kid friendly foods high in antioxidants. 

Essential fatty acids – Children require both EPA and DHA omega-3 fatty acids as part of their healthy diet, especially for brain development and eye function.  If your child refuses to eat fish regularly or at all,  supplements made for children containing EPA/DHA are a safe, effective way to give your child’s mental and physical well-being a boost. 

It’s best not to get into a battle of wills at mealtimes.  Try to make breakfast and lunch the priority meals as young children are often tired and less likely to eat well at dinnertime.  Offer a variety of healthy foods and allow your child to be in charge of choosing which items to eat and how much.  Children allowed to make their own decisions at mealtimes are more likely to enjoy their meal and feel good about themselves.  You can feel good also, knowing that you are raising a healthy eater and establishing patterns that will lead to a lifetime of healthy nutrition. 

Nutritional supplements for kids:

Springboard SuperNutes by Ortho Molecular –  Super Nutrients Jr. is a great tasting strawberry-kiwi multivitamin and mineral supplement containing the most important vitamin and mineral components needed for a growing child. Besides having a solid scientific formulation of the highest quality professional-grade vitamins, SuperNutes also contains generous doses of industry leading Albion® minerals, setting SuperNutes in a class by itself when compared with other children’s multivitamins.

ProOmega Junior Minis by Nordic Naturals –  Perfect for ages three and older, these provide the essential fatty acid nutrition for optimal development.  Children find the tiny, pearl-sized soft gels easy to chew, and they enjoy the great-tasting, all-natural strawberry flavor.  With EPA and DHA from purified deep sea fish oil. 

Vital Kids Berry Well Immune Support by Vital Nutrients –  Berry Well is a uniquely concentrated botanical extract formula containing Elderberry Extract.  This formula provides enhanced levels of natural compounds that provide immune system support. Studies have shown that the properties of Elderberry Extract and Arabinogalactan maintain healthy immune function and promote well-being. 

Multigenics Chewable Orange by Metagenics  –  Multigenics chewable is a high quality multiple vitamin and mineral supplement with excellent nutrient bioavailability designed especially for children.  This formula provides an essential, comprehensive foundation for optimal health and contains highly absorbable amino acid chelates, ratio-balanced B vitamins, and broad-spectrum antioxidant protection.

Super Immune Space Sprinkles by Douglas Laboratories –  This product provides support for normal immune function with a specially formulated blend of probiotics in a naturally sweet base.  Super Immune Space Sprinkles change color when sprinkled on food and are designed specifically for children. 

Nordic Omega-3 Fishies by Nordic Naturals – These easy to chew treats are rich in EPA and DHA for development support of the brain, eyes and the nervous and immune systems.  Delicious tangerine taste for even the pickiest of eaters.  For ages 2 and over. 

Nutri-West Chewable C-500 –  A pleasant tasting tablet ideal for children or for anyone looking for rapid absorption of Vitamin C.  Each naturally flavored tablet supplies 500 mg of Vitamin C (as sodium ascorbate and ascorbic acid) , 1,000 units of natural beta carotene, citrus bioflavonoids, hesperidin complex, rutin, and acerola.

Little One by Metabolic Maintenance –  A one-per-day multivitamin for children 6 through 12 years of age.  Each capsule contains only the finest ingredients, in the most bioavailable forms, in a very small, easy to swallow capsule.

Comments Off on Essential Nutrients for Kids

Posted in Health & Wellness, Home

Tagged , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , ,

The Standard American Diet – Time For a Revamp

Posted on May 10, 2013 by | Leave a comment

SADBy Jacquie Eubanks BSN, RN

The Standard American Diet (SAD) consists of numerous processed carbohydrates, processed meat products, hydrogenated oils, high fructose corn syrup, sodium nitrates, preservatives and maybe a few fruits and vegetables.  Many of the foods in the typical American diet have been refined and processed to the point where there are virtually no nutrients, fiber, or vitamins and minerals remaining.   Eating these types of foods puts you on the fast track to being overfed and undernourished and threatens your good health as well. 

Dietary and lifestyle factors in the U.S. are responsible for death rates that exceed most other Westernized countries.  Primary preventable causes of death include smoking, hypertension, obesity, high blood glucose levels, high levels of LDL cholesterol and other dietary risk factors.  An unhealthy diet combined with inactivity is considered a major risk factor in premature, preventable death or serious disability.  Coronary heart disease, cancer, stroke, chronic liver disease and diabetes are all influenced by diet.  Critical dietary factors associated with these conditions include foods that are too low in fiber and too high in calories, fat, saturated fat, cholesterol, and sodium.

To give you a reference point as to just how bad the SAD is, fully 65% of American adults are categorized as overweight or obese and American children are close behind.  Children and teenagers in America eat a diet largely filled with empty calories and subsist on sugary breakfast cereals, sweetened fruit drinks, white bread, chicken nuggets, french fries and a variety of cookies, candies and snacks.  None of these foods provide nutrients necessary for healthy growth and development and all contribute to a lifelong addiction to sugar, fat and salt.  American kids drink more sweetened soft drinks than milk.  As a result, children today are at risk of obesity, diabetes, high blood pressure, heart disease, asthma, osteoporosis and depression.  Unfortunately, our diets and our children’s diets as well are seriously lacking in fiber, calcium, whole grains, fruits and vegetables. 

In America, there is a fast food restaurant on virtually every corner.  One in four Americans visit a fast food restaurant every day and we spend $110 billion per year on fast foods. These foods are inexpensive, easily accessible and tasty.  They are also loaded with calories, unhealthy fats, high sodium levels and are highly addictive.  Taste is the number one factor influencing our food choices.  Food manufacturers market foods that taste good rather than foods that have nutritional value. 

In America, we have access to the most abundant and consistent food supply in the world.  We have knowledge of our nutritional needs and we know foods we consume impact our health.  Yet, we still struggle to eat the healthy foods we need to maintain health and that decrease our risks for diet related diseases.  Here are some very good reasons why Americans need to take a better look at their diets and make the changes necessary to improve and maintain our health:

  • We rely too heavily on meats.  While beef and pork and dark meat poultry are good sources of protein, they are also loaded with saturated fats which can contribute to coronary artery disease and increased stroke risk. 
  • We consume large amounts of simple carbohydrates.  Eating too many refined and processed convenience foods, such as white bread, pasta, deserts, bagels or tortillas, can cause chronically elevated blood glucose levels which can contribute to diabetes and obesity. 
  • Trans fats may be of value to manufacturers but they are of no value to you.  In fact, they are detrimental to your health.  Trans fats are made from oils infused with hydrogen that make the product stable and extend the shelf life.  Like saturated fats, trans fats can elevate LDL cholesterol levels and promote heart disease. 
  • We lack the proper amounts of dietary fiber.  Dietary fiber helps speed digestion and absorption of nutrients and assists in elimination of waste.  Fiber helps you to feel full and helps prevent overeating.  Fiber can assist in lowering LDL cholesterol and glucose levels in the bloodstream. 
  • Soft drinks contribute to the unhealthy diet trend.  Soda is loaded with empty calories and high fructose corn syrup.  Recent studies show that drinking even one soda per day increases your risk for obesity and diabetes.  According to studies, children who start drinking soda at an early age also follow diets that are low in nutrients, vitamins and minerals.  Children who drank milk were more likely to follow a healthful diet. 
  • High fructose corn syrup is omnipresent.  In fact, it is almost impossible to avoid.   Manufacturers prefer high fructose corn syrup (HFCS) because it is affordable and satisfies our sweet tooth.  HFCS is not found anywhere in corn.  Corn kernels undergo a series of mechanical processes, chemical reactions, high velocity spinnings and the introductions of different enzymes that turn corn into a clear goopy liquid that is roughly as sweet as sugar.   High fructose corn syrup raises blood sugar levels quickly.  It has no nutritional value and increases the risk of type 2 diabetes and heart disease. 
  • We eat the wrong types of fats.  It’s time to re-evaluate the low-fat diet.  What matters is the type of fat you eat.  Good fats such as monosaturated, polyunsaturated and omega-3’s are a major source of energy and are important for growth, development, weight management and disease prevention.  Commercial low-fat foods  often have a very high sugar content, so with the rise of low-fat processed foods, we have seen a spike in obesity, heart disease and other health related conditions. 
  • We consume many more calories than are needed to maintain optimal weight.   Twenty five years ago, we consumed roughly 1,850 calories daily.  With the advent of super sizing and gargantuan proportions, we can easily consume 2,000 calories in one meal, the equivalent of a full day’s caloric need.  Today’s daily caloric intake can add up to a weight gain of 30 extra pounds per year.
  • The average American eats about 100 pounds of sugar or high fructose corn syrup every year.  One hundred years ago the average American ate less than one pound annually.  This significant increase in sugar consumption directly relates to the increase in obesity, heart disease, cancer, decreased immune function and type 2 diabetes. 
  •  A diet high in sodium is considered a factor in the development of high blood pressure.  Sodium is an important mineral and electrolyte necessary for many bodily functions.  Along with potassium, sodium plays a crucial role in blood pressure regulation.  Approximately 85% of Americans consume sodium in amounts that far exceed the daily maximum recommended levels.  Reducing sodium intake while blood pressure is still normal may decrease the risk for hypertension later in life. 

It’s time Americans started thinking about the foods they are putting into their bodies and how those foods affect their health.  An unhealthy diet is one of the simplest things to change in order to improve your overall health.  Start by skipping the interior aisles of the grocery store that are filled with convenience foods and snacks.  Instead, concentrate on the outer aisles of the store where the more nutritious fresh food is located.  To make smart food choices quickly and easily, compare nutrition facts on food labels and be aware of portion sizes on packages.  Stay within your daily caloric needs and get the most nutrients out of the calories you do consume by choosing nutritionally rich foods.  Opt for a more prudent diet filled with greater amounts of colorful fruits and vegetables, whole grains, lean meats and low fat dairy.  Health or disease?  It’s your choice.  Choose wisely. 

Here are some supplements to assist you on your journey to improved nutritional health: 

DigestZyme by Transformation Enzyme  is designed to assist the body in maximum digestion of nutrients, production of energy, and immune system support.  This unique formula is the perfect introduction to digestive enzymes, supporting immune system health by encouraging more complete digestion of proteins, carbohydrates, and fats for increased absorption and availability of nutrients.

Biomega-3 by Biotics Research  is an all natural marine lipid concentrate derived from anchovies and sardines sourced following the strict standards of the European Union. This concentrated supplement supplies 1400 mg of Omega-3 fatty acids per serving, including 740 mg EPA and 460 mg of DHA, beneficial compounds for brain, cardiovascular and dermal functioning, and down-regulation of pro-inflammatory mediators.

UltraFlora Balance by Metagenics  As a nutraceutical,  this product is formulated to complement dietary recommendations to promote gastrointestinal and immune health.  This formula is designed to encourage growth of beneficial bacteria and support healthy immune function, intestinal integrity, and healthy digestive function.

Leave a comment

Posted in Health & Wellness, Home

Tagged , , , , , , ,