10 Things You Need to Know About the New USDA Guidelines

 

Dietary Guidelines from the USDA

The USDA just released a document outlining new eating guidelines for Americans. But just what do these guidelines mean and how can we incorporate them in our everyday eating habits?
We break it down for you and provide recipes that will help you eat healthier in 2011.
Check out the full report!

 

Lower Your Sodium

Lowering your sodium intake to less than 2,300 milligrams (about 1 teaspoon) is one of the key recommendations. For people who already have hypertension, diabetes, and other illnesses, this number drops to less than 1500 mg a day.
Try our recipe for Low-Sodium Stir FryTry our recipe for Fresh Tomato Pizza

 

 

Make the Switch to Fat-Free or 1% Milk

Only babies and children under 2 should be drinking whole milk. Everyone else should switch to low-fat or fat-free milk products.
Get the recipe for Real Strawberry MilkGet the recipe for Sunrise Parfaits

 

 

Eat More Seafood

Increase seafood consumption (both the amount and the variety should be increased) and reduce consumption of other animal products.
Get the recipe for Mixed Greens and Seafood SaladGet the recipe for Zesty Fish Soup

 

 

Consume More Whole Grains

At least half the grains you consume should be whole grains. Do this by replacing refined grains with whole grains.
Get the recipe for Whole Grain Hummus Sandwich with VeggiesGet the recipe for Five Grain Pancake MixGet the recipe for Whole Wheat Rolls

 

 

Cut Down on Saturated Fats

Consume less than 10 percent of calories from saturated fatty acids. This means that we need to cut down consumption of animal products, dairy, eggs and also of processed foods (trans fats hide under the guise of hydrogenated oil in processed foods). We need to replace these with good fats like monounsaturated fatty acids (found in walnuts, pistachios, avocadoes and olive oil) and polyunsaturated fatty acids (found in salmon, fish oil, safflower oil etc).
Get the recipe for Avocado SalsaGet the recipe for Spicy Hoisin SalmonGet the recipe for Apple Walnut Baby Puree

 

 

Lower Your Dietary Cholesterol Consumption

Consume less than 300 mg per day of dietary cholesterol. Dietary cholesterol comes from animal and dairy products but not from fruits and vegetables. So basically this means less meat and more plants!
Get the recipe for Hot Vegetable CurryGet the recipe for Greek-Style Roasted VegetablesGet the recipe for Vegetable Medley

 

 

Reduce Added Sugars

Read nutrition labels to look for added sugars. Beware! Added sugars often "hide" behind less common monikers. Look for these varieties in your ingredient list: brown sugar, corn sweetener, corn syrup, dextrose, fructose, fruit juice concentrates, glucose, high fructose corn syrup, honey, invert sugar, lactose, maltose, malt syrup, molasses, raw sugar, sucrose, and syrup.

Fight Fat

Use oils to replace solid fats like butter, tallow, shortening and margarine.
Get the recipe for Reduced Fat MacGet the recipe for Yam and Jam Muffins

 

 

Eat More Fruit

Nearly everyone can stand to increase their fruit intake. The USDA recommends about four 1/2-cup servings of fruit a day.
Get the recipe for Fruit Sundae ConesGet the recipe for Fall Fruit CompoteGet the recipe for Fruit and Cheese Kabobs

 

 

Eat Your Vegetables!

Increase your intake of vegetables including leafy greens, peas, and other brightly colored veggies.


Copyright © 2011 Meredith Corporation.
All content on this Web site, including medical opinion and any other health-related information, is for informational purposes only and should not be considered to be a specific diagnosis or treatment plan for any individual situation. Use of this site and the information contained herein does not create a doctor-patient relationship. Always seek the direct advice of your own doctor in connection with any questions or issues you may have regarding your own health or the health of others.

Source: parents.com

Babyproofing-4 common threats

StockByte/ Veer

Threat: Choking and Suffocation

  Choking and suffocation are the leading cause of fatal accidents in kids under 1 year, according to the Centers for Disease Control. Consider taking an infant CPR class, just in case.
Safety First
Crawl around on the floor, at baby level. Clear away any small objects he could put into his mouth, such as coins, beads, plastic bags, or popped balloons. "Anything that would fit through a toilet-paper tube could be a choking hazard," says Robin Wilcox, program director of Safe Kids Worldwide.
Avoid toys with eyes, buttons, or other pieces that she can yank off and swallow. And be careful with your older kids' toys, warns Barbara Gaines, M.D., director of the Benedum Pediatric Trauma Program at Children's Hospital of Pittsburgh.
Always put your baby to sleep on her back on a firm, flat mattress to minimize the risk of sudden infant death syndrome (SIDS). Make sure the crib sheet fits snugly, and don't let her sleep with pillows or other soft bedding or toys. If she rolls into them and can't lift her head, she can suffocate. When it's cold, put her in a one-piece sleep suit instead of a blanket.
Don't sleep with your infant. "We just don't know how to do it safely," says Rachel Moon, M.D., pediatrician and SIDS researcher at Children's National Medical Center, in Washington, D.C. She suggests putting a bassinet or a crib next to your bed to keep your baby close. "If you want to breastfeed or cuddle with your baby in bed, that's fine, as long as you're awake. Then put him down in the bassinet."
Keep the crib and changing table away from windows with cords that could get tangled around your baby's neck. If necessary, use cord cleats to keep them out of reach.

PhotoAlto/ Matton

Threat: Falls

  Falling is the leading cause of nonfatal injury to babies under 12 months -- more than 100,000 infants are hurt every year.
Safety Steps
Don't leave your baby alone on a bed, a sofa, or any raised surface. Use safety straps on your changing table to keep him from rolling off.
Never put your baby's car seat on a table or counter.
Watch your step when carrying him. Get rid of throw rugs, or put grips under them so that you don't slip or trip.
Put a nonslip mat in the tub and on the floor next to it.
Use gates on stairs as soon as your baby can move around.

PhotoAlto/ Matton

Threat: Burns

  This is the fourth-leading cause of both accidental deaths and injuries to infants under a year. Babies' skin is thinner and burns more deeply at a lower temperature than that of adults.
Safety Steps
House fires present the greatest danger, so install smoke detectors in every sleeping room and in adjacent hallways (there should be one on each floor) recommends Martin Simenc, president of Home Safety Services, a San Francisco babyproofing company. Check your batteries to make sure they're working, and change them once a year.
Don't carry hot food or drinks or use the stove while holding your baby.
Unplug and put away blow-dryers and irons after each use.
Set your home's hot-water heater to no more than 120° to reduce the chances of scalding. Always check the bathwater's temperature before putting your baby in it.

Buff Strickland

Threat: Poisoning

  Even before your baby can turn over she can put things into her mouth -- more than a dozen infants died of poisoning in 2004. The smallest amount of a dangerous substance can affect her because she's so small, has a fast metabolism, and has low defenses against toxins.
Safety Steps
Lock cabinets and drawers that hold cleaning products, medications, and other potential poisons. Post the National Capital Poison Control Center's number (800-222-1222) on your fridge.
Houses built before 1978 can contain lead paint, which can be dangerous if it's flaking or peeling and a baby ingests it. The National Lead Information Center's Website (epa.gov/lead/pubs/nlic.htm) has info on how to remove or seal it.

PhotoAlto/ Matton

Listen Up

  We found some of the best new baby monitors out there so that you can feel secure while your infant sleeps.
Summer Infant Day & Night Color Video Monitor with Baby's Crib Soother: The night-vision-equipped camera and 1.8" color LCD screen let you keep an eye on your baby while the soothing crib unit vibrates, plays nature sounds and lullabies, and glows like a night-light. ($200; babiesrus.com)
BébéSounds Easy-to-Hold Sound Monitor with Voice Activation and Sound Lights: This AC or battery-operated monitor has voice-activation technology to minimize background noise and LED sound-indicator lights to show you your baby's activity level. ($25; babyoffice.com)
Fisher-Price Ready2wear Monitor: Who needs to lug a bulky device around? This tiny digital monitor comes with an armband, belt clip, and docking station. ($60; fisher-price.com)

PhotoAlto/ Matton

Watch Out!

  Thousands of infants are hurt every year in other kinds of accidents. "Our number-one recommendation is active supervision -- keep your eyes on your baby at all times," says Safe Kids Worldwide program director Robin Wilcox. Don't overlook these safety rules.
To keep tiny limbs from getting stuck, the gap between your baby's mattress and the side of the crib should be no more than two fingers' width. The space between the slats shouldn't be wider than a soda can.
Keep knives, glassware, and other sharp and breakable things well out of reach, preferably in a high or locked cabinet. That goes for cosmetics, medications, and even vitamins and perfume too.
Avoid using any place mats and tablecloths on your dining room table. Your baby can easily pull them -- and whatever hot foods or sharp objects that are resting on top of them -- right onto her lap.

Originally published in the July 2007 issue of Parents magazine.

Source: parenting.com

10 Superfoods for Kids

Get your kids addicted to these colorful, tasty, nutrient-packed superfoods, like blueberries, cocoa, cinnamon and more. It's a fact of life: Chips, cupcakes, and lots of other not-so-nutritionally-noble foods are going to find their way into your child's mouth. Heck, if left to their own devices, a lot of kids wouldn't eat anything that didn't come out of a pizza or pasta box. But that's all the more reason to make sure the meals you serve up are packed with as much good stuff as possible. Parenting went to Rachel Beller, R.D., founder of the Beller Nutritional Institute in Beverly Hills, CA, a mom of four, and an expert in eating for disease prevention, to get her top picks of true bite-for-bite nutritional powerhouses. Most important, they're also foods kids might actually eat. Add them to this week's shopping list!

© Shutterstock

Blueberries
They've ranked among the healthiest fruits for years (go, antioxidants!). Now research suggests that in addition to protecting against heart disease and diabetes and improving brain function, blueberries may also help reduce visceral "toxic" belly fat -- a type of fat that has been linked to obesity and metabolic syndrome. Ways to get them in your kid's diet: They're a natural go-with breakfast choice (say, tossed into a bowl of granola and milk) and are also great in summer salads and desserts. Try making ice pops by freezing a blend of whirred-up blueberries, yogurt, and some honey (after age 1).

Tofu
"Whole soy foods are an excellent source of lean protein and have potent anti-cancer benefits," says Beller. "Tofu is great for young girls because it has a protective effect as their bodies and breast tissue are developing -- which lasts into adulthood." Ways to get it in your kid's diet: Dice and toss tofu into stir-fries or soups; use the silken variety as a sub for yogurt in fruit smoothies; snack on lightly boiled and salted edamame (soybeans) -- the kids will have fun popping them out of the shells.

Tomatoes
They're loaded with lycopene -- a substance that protects against many cancers. Cooking tomatoes makes them even healthier because the heat releases the lycopene. Hint: Pairing tomato-y foods with a good fat, like olive oil, helps the body absorb more. Ways to get them in your kid's diet: Pizza and pasta sauces are obvious choices, or add tomato sauce to turkey meatballs or meatloaf if you need to disguise it. A bowl of chili and salsa for dipping are good options if you've got a spice lover.

Low-Fat Greek Yogurt
It contains healthy bacteria known to boost immunity and aid digestion, and has two to three times the amount of protein and less sugar than regular yogurt. Add a drizzle of honey (after age 1) for sweetness, a bit of maple syrup, or try a squeeze of agave syrup (a sweetener with a lower glycemic index, so it won't make your child's blood sugar -- and energy level -- spike and then crash soon after breakfast). Agave is available in grocery stores, either in the organic aisle or where you'd find honey.

Cabbage
It has a mild flavor and crunch that kids tend to like better than the usual salad greens. And cruciferous veggies such as cabbage, broccoli, and kale contain phytonutrients known to lower the risk for many types of cancer, as well as improve digestion. It also helps clear harmful toxins from the body by triggering the release of enzymes whose job it is to whisk them out. Ways to get it in your kid's diet: Make coleslaw with low-fat mayo; shred and toss it into soups or Asian noodle dishes.

Salmon
It contains heart-healthy omega-3 fats, which are also known to boost brain development, fend off depression, and have superb anti-inflammatory powers. Be sure to pick the wild kind, which is lower in mercury and higher in omega-3's. Best way to get your kid to eat it: Pair salmon with ingredients he already likes. Glaze salmon fillets with orange juice or brush them with teriyaki sauce. Or serve it as salmon cakes, burgers, or salad (mashed and mixed with low-fat mayo).

Cocoa
You probably think of the marshmallow-studded beverage, but cocoa powder actually has one of the highest concentrations of flavonoids, a compound known to improve blood pressure and heart and oral health. They may also protect skin from sun damage. Use at least 70 percent pure cocoa and check that it isn't processed with alkali (also called "Dutch processed"), which removes most of the flavonoids. Ways to serve it (beyond hot cocoa): Sprinkle it on pancakes, waffles, or French toast, or melt some dark chocolate and dunk strawberries in it.

Black Beans
"Beans are a great source of protein, as well as fiber and calcium -- two things kids tend not to get enough of. The darker the color, the better they are," says Beller. "They also help guard against heart disease and high cholesterol, which aren't adults-only problems. I have a nine-year-old patient with very high cholesterol." Ways to get them in your kid's diet: Make nachos or quesadillas with black beans, cheese, and salsa; try black-bean veggie burgers, or whip up black-bean hummus.

Basil
This herb is packed with antioxidants -- vitamins A, C, and K -- as well as iron, potassium, and calcium and can help improve digestion. Some research shows it may even ease headaches, notes Beller. Ways to get it in your kid's diet: Make pesto and spoon over chicken breasts or stir into cooked pasta. Does your kid freak out at the sight of little green flecks in his food? Welcome to the club! Grind basil up superfine and hide it in sauces, soups, and that ever-popular master of disguise, meatballs.

Cinnamon
Research shows that this spice can help regulate blood sugar, which may also minimize those all-too-common mid-morning energy crashes (kiddie meltdown!), says Beller. Ways to get it in your kid's diet: Sprinkle it on oatmeal, pancakes, cold cereal, and yogurt, and add a few extra dashes of cinnamon to muffin or quick-bread recipes that call for it. "My kids also love it on air-popped popcorn," says Beller. Or combine it in a shaker with cocoa and sprinkle both together for a superfood two-fer.

Firstborn kids seem to have more food allergies, hay fever

Sun, Mar 20, 2011 (HealthDay News) -- Firstborn children may be more likely to suffer from certain types of allergies, finds a new study.
Japanese researchers surveyed parents of more than 13,000 children aged 7 to 15 and found that a child's birth order did not seem to affect the prevalence of asthma or eczema.
However, firstborn children were more likely to have hay fever, pink eye due to allergy and food allergy. In fact, the investigators found that the prevalence of food allergy was 4 percent in firstborn children, 3.5 percent in second-born children and 2.6 percent for children born later.
"It has been established that individuals with increased birth order have a smaller risk of allergy. However, the significance of the effect may differ by allergic diseases," first author of the study, Dr. Takashi Kusunoki, of the pediatrics department at Shiga Medical Center for Children and Kyoto University, both in Japan, explained in a news release from the American Academy of Allergy, Asthma & Immunology.
The study was scheduled for presentation Sunday at the annual meeting of the American Academy of Allergy, Asthma & Immunology, held in San Francisco.
Further research is needed to learn more about how birth order affects allergy risk, Kusunoki and colleagues concluded.
Experts note that research presented at meetings has not been subjected to the same type of rigorous scrutiny given to research published in peer-reviewed medical journals.

-- Robert Preidt

Copyright © 2011 HealthDay. All rights reserved.

What you can do:

• Find out how to tell if your 2- to 4-year-old or 5- to 8-year-old has allergies, and how to help your child cope.
• Learn about food allergies in your 2- to 4-year-old or 5- to 8-year-old -- the most common culprits, how to handle an allergic reaction, and more.
• Share your concerns with other parents in our Asthma and Allergies group.

Source: Babycenter.com

New Carseat Guidlines-Rear Facing up to 2 Years

Children should stay rear facing until 2. These are new AAP (American Academy of Pediatrics) car seat guidelines. The AAP also recommends that children stay in a booster seat until they are 4 feet 9 inches tall, and between the ages of 8 and 12.

Following are the specific recommendations:

1. Stay rear facing until the age of 2 OR until your child has met the height and weight requirements of the car seat.

2. Children older than 2 should ride in a forward facing car seat with a 5 point harness, until they have reached the height/weight requirements for that seat.

3. After your child has outgrown the forward facing carseat with a harness, he should be in a booster seat until he is 4 feet 9 inches, and between 8 and 12 years of age.

   Motor vehicle accidents are the main cause of death in children over the age of 4. Injuries from car accidents are also very significant. Children under the age of 2 who are rear facing in car seats are 75% less likely to die or be injured in car accidents. Rear facing is safer.
    Many parents look forward to turning the car seat around at age 1. It is a common question that I hear at the one year visit. They feel like their baby will be happier if he is facing forward.
   I know I was anxious to turn my daughter’s car seat around. However, I think it was more about me than the baby. I think my daughter would have been fine rear facing. She didn’t know the difference. I was the one who was tired of looking at the back of her car seat. I wanted to see her smiling face in the rear view mirror. To first time parents out there, they will turn two soon enough. Keep them safe. Keep them rear facing.
    These are recommendation and guidelines. They are not deadlines. The goal of these guidelines is to make travel safer for our babies and children. For more information, read BabyCenter’s car seat safety guide.

How long will you keep your child rear facing?


The advice provided in this blog is for informational purposes only and is not a substitute for medical diagnosis, advice or treatment for specific medical conditions

Source: AAP
Photo:Flickr/Kari_Marie

Tips of Feeding Children Safe Food

When it comes to feeling our children, we all want to give them the very best! Here are some tips to make sure everything they put in their mouth is nutritious and good for their growing bodies!

Tips on feeding children safe food

Want to get your family up to speed on green living quickly? Start with breakfast, lunch, and dinner by planning meals and choosing foods that are less likely to be contaminated. Here's how:

Aim for a balanced, low-fat diet with lots of fruits, vegetables and grains.
A balanced diet keeps children in tip-top shape so their bodies remove toxins as efficiently as possible and their organs and brain develop normally. Adopt the Mothers & Others New Green Diet.

Reduce consumption of animal foods and choose low-fat versions.
Some of the most toxic food contaminants accumulate in meats, fish, eggs and dairy products, especially those that are high in fat. You needn't abandon these foods altogether, especially since they contain essential nutrients. In preparing and cooking:

• Trim all fats and skin on meats.
• Broil meats and fish so that the fats drain away from the meat. Avoid frying, which will lock in the contaminants.

Choose fish carefully.
Many fish species contain toxins that can cause cancer and brain damage, including mercury, PCBs, dioxins. When you buy:

• Use CHEC's Safe Fish Checklist to choose the safest fish.
• Obtain local fish consumption advisories for mercury, PCBs or other toxins by checking your state's consumption advisory. Our list of State Fish Consumption Advisory Links can help.

Go organic.
Certified organic foods have been grown and processed without the use of synthetic pesticides and fertilizers.

Choose foods that are less likely to contain toxins.
According to Consumers Union, these are: bananas, broccoli, canned peaches, canned and frozen peas, canned and frozen corn, milk, orange juice, apple juice and grape juice.

Wash all fruits and vegetables well and peel them to remove surface chemicals.

Breastfeed your infant as long as possible.
While breast milk exposes infants to chemical pollutants that concentrate in human fat, such as DDT and dioxin, experts agree that it is the healthiest thing to feed your baby. The American Academy of Pediatricians Policy on Breastfeeding recommends that infants be breastfed for at least one year. For more information on breast milk and its contaminants, see the Natural Resource Defense Council's report on breast milk.

Source: Babycenter.com
Content provider: This content is provided by Healthy Child Healthy World, a nonprofit organization dedicated to protecting the health and well-being of children from harmful environmental exposures.