If you are anything like me, you probably already know from personal experience that to find true love, you have to learn from a couple less-than-the-best relationships along the way. It’s really no different with food. Trust me, you don’t want to learn the hard way that building your diet around some foods could leave you feeling the same way that commitment-phobic boyfriend did. So I’ve compiled a list of five types of relationships you may have experienced before and how they relate to the foods you may be eating today.

• The Commitment-Phobe: You know that person you dated thinking the relationship would last forever, but then they bolted when anything about commitment came up? Well, foods that are high in added sugars and low in fiber are like this too. They make you feel really good at first, but then they don’t commit- and you soon find yourself hungry again. The offenders are things like candy, cookies, and other snack foods. While it’s ok to flirt with these foods occasionally, develop a lasting snack relationship with foods that have staying power such as low-fat yogurt, nuts, veggies and hummus, or low-fat cheese. 
• The Bad Boy: He may seem exciting and look cute at first, but when you really get to know him, you may find yourself regretting you ever knew him at all. Packaged snacks and fast food can be like this if eaten frequently. You drive by or see them in the grocery store and they look so good, but a closer look at the nutrition facts panel shows what’s really inside-  is more calories, fat and sodium than you need and a lack of needed nutrients like calcium, potassium, vitamins, and fiber. Sometimes the Bad Boy is just what you need and want and that’s okay, you just don’t want him to hang around all the time!
• The Love-You-and-Leave-You Type:  In this relationship, you are the center of the other person’s world, but then they do something to hurt you and leave you to pick up the pieces. Fried or greasy foods in large amounts may also leave you not feeling so well, often leading to indigestion. Instead, opt for a meal that will love you for the long-term like a piece of grilled fish, steamed veggies and whole grain brown rice with a glass of milk.
• The Cheater: Our least favorite of all, this relationship involves someone who lives to lie and deceive us. Sadly enough, there are foods like that too. Protein shakes, weight loss bars, and other “specialty foods” promising to build muscle or help us lose weight, but really contain untested ingredients and high amounts of fat or calories. Want foods that will help sculpt lean muscle and help you lose weight? Stick to “tell-it-like-it-is” foods, like those listed in the “True Love” section below.
• True Love: Once you find your true love, you stick with him because he commits to you, he’s good both inside and out, he loves you for the long-term, and he’s always honest and faithful. Well, nutrient-rich foods like whole grains, fruits and vegetables, lean proteins, and low-fat dairy foods will treat you like that too. They have staying power and won’t leave you hungry or tired; they taste good and are also full of important nutrients. These true love foods will leave you feeling good, help you build a healthy body long into the future, and they are honest about the good nutrition they provide.

 

According to a recently-published Thomson Reuters-NPR Health Poll, 51 percent of Americans have set New Year's resolutions to excercise more and 35 percent have promised to lose weight. I've already read countless Facebook posts about friends throwing out piles "unhealthy" food, complaining of hunger pangs on a starvation diet and icing sore muscles after overdoing it in the gym.

Before my son was born I had dreams of raising a child who preferred chicken fajitas to chicken nuggets, mainly because I personally love exotic and flavorful foods so much.

I knew I would have my work cut out for me since my husband prefers his food on the “boring” side of things. If my child was going to love unique flavors, it was going to be my job to make it happen.

Once I became pregnant I vowed to not fall into the traditional baby food rut, like serving jars of bland pureed peas or apricots...boring! Of course, as a dietitian I knew I had to adhere to the rules of safety, like introducing foods slowly, avoiding some of the common allergens, etc.

But the rest was up to my culinary imagination. This was my chance to help my baby develop a diverse palate that could last a lifetime.
 
In that first year I delved into some fun and unusual baby food recipes, such as curried lentils and chicken noodle soup with squash and thyme. I delighted watching my son light up when he tasted something he liked, and sulked when he spat something out that he didn’t enjoy.

Those 6 months were filled with many fun experiments, unusual creations and lasting memories.

But, by the time he was one year old, I realized I couldn’t continue to make his “special” food forever. That chapter had come to a close and it was time to embark on eating the same meal together as a family.
 
My son is 18 months now and I am pleased to say his favorite food is guacamole. I also must confess that he absolutely loves chicken nuggets. I am okay with that less adventurous preference because although it’s important for me to introduce him to a variety of nutrient-rich and tasty foods, my main job is to establish a positive mealtime experience, and let him explore the world of food in his own way.

I still make it a priority to expose him to some unique foods at dinner (such as Thai shrimp curry), but I also make sure I serve the “go to” staples (like brown rice, sliced fruit and a sippy cup of milk) so that he doesn't feel pressured to eat something he doesn't recognize.

My son may be a typical toddler when it comes to his eating habits, but I know I have paved the way for a future of adventurous and nutritious eating by giving him the chance to explore new foods in a pleasant and positive environment!

Ashley Rosales, Registered Dietitian

January was an opportunity to change our attitude toward eating and good health with a positive approach.

So much attention in the field of nutrition focuses on foods to avoid or limit. The 2010 Family Nutrition and Physical Activity Survey revealed that families are more aware of what they should not eat rather than foods that they should eat.

Our positive approach guest blog series included several key ideas and ways to think differently. It is heartening that so many health professionals and experts in the field of nutrition share our vision that letting go of guilt, listening to our bodies and enjoying nutritious food are the keys to long-term good health.

Here is a second look at some of the key elements and ideas from our positive approach blog series.

• Choosing nutrient-rich foods

• Enjoying what you eat

• Making sustainable changes

• Embracing your cooking style

• Letting go of dieting

• Identifying hunger vs. cravings

• Eating mindfully

• Being physically active

• Helping families achieve better health 

At Meals Matter we will continue to offer advice and tips on using a positive and realistic approach for meal planning, healthy eating, feeding families and fitness throughout the year. Sign up to receive our blog via email today!

 

 

This guest post is part of our New Year, New Approach feature to kick off 2011 with a renewed passion for healthy eating.

Over the next few days Estela Schnelle will describe three ways you can adopt a more mindful approach to eating with her Concrete Steps for Letting Go of Diets:

1. Part One - Stop counting calories
2. Part Two - Let go of the ‘Cheat Day’
3. Part Three - Define what ‘Normal Eating’ means to you

Although I’ve never had an eating disorder, I did go through a period of being a little too concerned with what I was eating. Here is one of my favorite messages from the National Eating Disorders Association.

LISTEN TO YOUR BODY:

• Eat what you want, when you are truly hungry.
• Stop when you’re full.
• And eat exactly what appeals to you.
• Do this instead of any diet, and you’re likely to maintain a healthy weight, and avoid eating disorders.

This is where normal eating comes in. Normal eating is basically eating when you’re hungry and stopping when you’re satisfied. Do this and you will control your weight while falling into your natural healthy weight.

Registered Dietitian Ellyn Satter provides a more detailed definition:

• Normal eating is going to the table hungry and eating until you are satisfied.
• Normal eating is being able to give some thought to your food selection so you get nutritious food, but not being so wary and restrictive that you miss out on enjoyable food.
• It is leaving some cookies on the plate because you know you can have some again tomorrow, or it is eating more now because they taste so wonderful.
• Normal eating trusts your body to make up for your mistakes in eating.
• Normal eating takes up some of your time and attention, but keeps its place as only one important area of your life
• In short, normal eating is flexible. It varies in response to your hunger, your schedule, your proximity to food and your feelings.

This is a very good definition of normal eating and sounds relatively easy, but for some, it’s harder than you think.

What I’ve learned from my clients is that everyone’s definition of normal eating is different. Someone’s view of normal eating could be eating fast food only once or twice per day.

It’s really important to clarify that it’s both quantity and quality that matters. Eating healthy is very important, but how much you eat is even more important. If you want fast food, eat fast food, just don’t order and consume the entire supersized value meal. Normal eating as mentioned above is “going to the table hungry and eating until you are satisfied.” This can be difficult for some.

It’s all about having the right attitude. Food is fun, delicious, and satisfying. Forget trying to lose weight… carry your head high and your attitude positive. Let yourself eat what you want when you’re hungry and stop when you stomach isn’t hungry anymore. Like Ellyn Satter says…“Normal eating takes up some of your time and attention, but keeps its place as only one important area of your life.”

I leave you with one question…“What is your description of Normal Eating?” I’d love to hear from you!

Part One - Stop counting calories

Part Two - Let Go of the Cheat Day

Estela Schnelle is a registered dietitian and stay-at-home mom. She shares recipes, nutrition tips and her adventures in mommyhood on her blog, WeeklyBite.com.

Find related posts on Twitter by searching #NYNA.

This guest post is part of our New Year, New Approach feature to kick off 2011 with a renewed passion for healthy eating.

Over the next few days Estela Schnelle will describe three ways you can adopt a more mindful approach to eating with her Concrete Steps for Letting Go of Diets:

1. Part One - Stop counting calories
2. Part Two - Let go of the ‘Cheat Day’
3. Part Three - Define what ‘Normal Eating’ means to you  

There are thousands of diets that have a “cheat day”. We are supposed to follow rigid guidelines all week and then have that one-day where we can eat whatever we want. What this can do is eventually lead to an all out binge day (trust me, I’ve been there). We feel we have to eat everything we can’t have during the week on that one-day.

This leads to a last supper mentality where we think to ourselves “tomorrow I’ll start over again”. The problem is that this can mentally spread to days other than our cheat day. If we go off our diet, it’s so easy to just call it a cheat day… which leads to a full on binge, which leads us back to the thinking “tomorrow I’ll start over again”. Another common way of thinking is to eat healthy all week and “splurge” on the weekends.

Don’t get me wrong…I enjoy a good splurge every now and again…it’s the quantity of the splurge that matters. Eating healthy during the week and allowing ourselves to eat out more on the weekend is perfectly healthy, but we need to watch the amount of food we splurge on. We still need to listen to our bodies, listen to our hunger, eat food we truly love, and stop eating when we’ve had enough. Remember, it’s all about the portion sizes. If it tastes so good you want to keep on eating, keep in mind that you can take the rest home to enjoy the next day.

How to Splurge the Right Way
Be realistic in terms of the calorie content of your food. I’m not going to encourage full on calorie counting, but think of calories in a very loose and realistic way. If we order a dish of fettuccine alfredo, we know that dish has 1,600+ calories. Adding the bread, salad, and wine can put it way over a 2,000-calorie dinner.

Have a game plan and assess the menu before you order.

If you really want the fettuccine, you can pass on the bread and/or wine, or, you can order it all and have a small taste of everything, but in reality, you’re not eating much food at all. It’s the amount of food we eat that matters the most.

Never Deprive Yourself
If we let ourselves eat the foods we love whenever we want, we don’t need to designate a day to enjoy them. Eighty percent of your diet should be healthy, and 20 percent is whatever else you want (healthy or not). As long as you are honoring your body, eating when you are truly hungry, and being mindful of your portion sizes, you can easily reach and maintain your healthy weight all while allowing daily “cheats.”

Do you think you can let go of the cheat day and start incorporating foods you love into your diet in moderation? I’d love to hear from you!
Tomorrow we’ll cover the third concrete step to mindful eating and work on our own definition of normal eating.

Part One - Stop counting calories

Estela Schnelle is a registered dietitian and stay-at-home mom. She shares recipes, nutrition tips and her adventures in mommyhood on her blog, WeeklyBite.com.

Find related posts on Twitter by searching #NYNA.

This guest post is part of our New Year, New Approach feature to kick off the year with a renewed passion for healthy eating.

If you are here, I know you’ve done a great job feeding your family—planning, preparing, and paying attention to the important details of nutrition.  But getting nutrition right is a work in progress, and there’s no better time than now to re-emphasize your efforts.

 

And when it comes to kids, we parents have to be on our toes!  To create healthy eaters who appreciate good food and a healthy body, parents need to go the “extra mile”. As you move forward in the new year, these pointers will help you and yours along the path to great health—making your family even healthier than you were last year!

1. Family-Style Meals:  You’ve heard a lot about having meals together, but have you thought about how you serve them?  Do you pre-plate the food you serve your family?  If you do, this may be sabotaging your family’s intuition about how much and what to eat. Family-style meals or The Dinner Barapproach offer the independence your child needs to make the decisions about food and eating that is right for them.

2. Fun Family Exercise:  For children, exercise has to be fun!  And let’s admit it, when kids and adults are having fun, both are more likely to participate.  Turn your family walk into a hike. Take your love for summer swimming indoors and your love for the water to the ice rink. Stuck at home? Try the new video dance and sports games and host a family tournament.

3. A Sweet Approach that Will Satisfy:  Try the 90:10 Rule.  It’s a simple guideline for kids to use for keeping the sweets under control. It goes like this:  90% of what you eat in a day is good-for-you, growing food (aka MyPyramid foods) and 10% of what you eat in a day is FUN food (sugary sweet, high fat foods, aka “junk foods”).  For most kids, 1 to 2 FUN foods each day are reasonable.  And the best part: kids are in charge of their FUN food choices!

4. If you Haven’t Tried these Foods Yet, Now is the Time:  Loaded with nutrients like protein, fiber, and healthy fats (aka nutrient-rich foods) and low on sugar and saturated fats-- these are sure to be part of your New Year shopping list!  Edamame, nut butters, Greek yogurt, bison, tilapia, flank steak, reduced-fat Cheddar and Monterey Jack cheeses, quinoa, bulgar wheat, and whole grain pasta. I could go on and on, but you get my point, now is the time to experiment and try new foods to get your family’s health to the next level.

5. Tweak Your Feeding Philosophy: Tweak your self-concept: think of yourself as a Provider, “bringing home the bacon and frying it up in the pan”. Your child is the Consumer—she decides if she will eat and how much.  Remember that your child is the master of his own appetite and body. This straightforward philosophy about feeding goes a long way in reducing friction at mealtimes, and problems with eating. And it helps parents keep the division of responsibility intact.

I know that you can be even better in 2011!  Every step forward, every new attempt, and every new behavior will help you be a better parent and provider, helping your family be healthier--mind, body and soul!

Jill Castle, MS, RD, LDN

Jill Castle is a registerd dietitian who has a passion for working with children and a dedication to helping parents be the best feeders, supporters, and homefront nutrition experts they can be. You can read more on her blog Just the Right Byte.

Find related posts on Twitter by searching #NYNA.

 

 

This guest post is part of our New Year, New Approach feature to kick off 2011 with a renewed passion for healthy eating.

Over the next few days Estela Schnelle will describe three ways you can adopt a more mindful approach to eating with her Concrete Steps for Letting Go of Diets:

1. Part One - Stop counting calories
2. Part Two - Let go of the ‘Cheat Day’
3. Part Three - Define what ‘Normal Eating’ means to you

Part of embracing “not dieting” is to stop counting every piece of food that crosses our lips. I know calorie-counting works for a lot of individuals. But for those having a hard time counting calories and maintaining a healthy relationship with food, you should stop counting…calories, fat, carbohydrates, stop counting all of it.

When we count, measure, weigh, or calculate food, we’re not listening to our body. We’re letting other factors control how much and when we eat. How can that be fun? Having to count, weigh, and measure everything can become exhausting and time consuming.

For a long-term calorie-counter, to stop counting can be scary. The goal is to start small. Start with one meal, and don’t counting anything. Just listen to your body. Let your body tell you when to start eating and when to stop.

After a few days, try to eat two meals without counting. Continue at your own pace until you’ve stopped counting all together. The ultimate goal is to start eating in response to your body.

How about you, do you tend to count calories, fat or carbs? Will you have a difficult time letting that go?

Tomorrow’s post will look at letting go of the “cheat day.”

Find related posts on Twitter by searching #NYNA. 

Recent consumer research conducted by the Center for Food Integrity, found the greatest level of consumer agreement to this statement:

“Eating a balanced diet, which includes a variety of foods including meat, vegetable and dairy is a sound strategy for good nutrition.” 

I find it interesting that the simple, sound principle of variety and balance expressed in this statement resonates with consumers even in our current era of complicated nutrition advice. While I think this statement is true, I believe it is incomplete. A balanced diet should include foods from all five food groups, adding fruit and breads/grains to the foods listed above.  

Moderation, variety and balance are key components of healthy eating. While these principles do not have the flair of the popular diet regimens du jour, they are tried and true and form a solid foundation for diverse food choices that expand, not limit your options.  

By eating balanced meals, i.e. meals that include one food from each food group, you can achieve the principles of moderation, variety and balance. The food grouping system was designed to provide for important and unique nutrients.  

The foods from the fruits and vegetables groups tend to be lower in calories and including foods from these groups helps keep calories in check. Foods from the meat and milk groups have high quality sources of protein, which tend to offer satiety. And foods from the breads and grains group offer important nutrients and tend to be less expensive per ounce as compared to the other food groups. These foods really do form the perfect balanced diet in many different ways when taken together.  

If you are confused by all the diet advice, check out these easy-to-follow tips that will get you back in balance in no time.

Maureen Bligh, Registered Dietitian

 

 

Shoppers invariably look for a “deal” when making decisions on purchasing items ranging from cars to television sets to shoes…and, yes, food.  They’re looking for the biggest “bang for the buck”!  For those products, shoppers will be looking for the best value or quality features for the dollars spent.  With foods, that value and quality are probably best embodied by the “nutrient-rich” concept.

Nutrient-rich foods are those that supply a high ratio of key nutrients to calories.  Those foods, which provide the nutrients we need for growth, development and health maintenance, form the foundation of a healthy eating pattern:

• Low-fat and non-fat milk, cheese and yogurt
• Colorful fruits and vegetables
• Lean meat, poultry, seafood, eggs, nuts and beans
• Whole, fortified and fiber-rich grains

The Nutrient Rich Foods Coalition has assembled a number of resources that underscore this positive and inclusive approach to eating – with a focus on those foods we can include as part of daily choices. 

You might be wondering, however, if this simple approach can work for you.  Maybe you’re someone who doesn’t prepare a lot of their meals from scratch – you’re more of a “grab and go” type.  Conversely, maybe you love to cook and often experiment with new ingredients that top the latest culinary “what’s hot” list.  Rest assured that regardless of your approach to meal planning and preparation, nutrient-rich foods can serve as the anchor.

The Food Personality Quiz on Meals Matter is an easy, fun way to discover your true food personality, with profiles ranging from “Gourmets” to “Last Minute Meals”.  Upon completion of this quiz, you’ll receive personalized recipe recommendations, access to healthy lifestyle tools, and more suggestions and tips.  Regardless of your food personality type, almost all of us desire nutritious meals, and a focus on nutrient-rich foods is a great start!

Learn more about this new approach by following our blog series, Positive Eating Approach.

Mary Anne Burkman, Registered Dietitian

Find related posts on Twitter by searching #NYNA.