Simple Rountines Can Help Young Children Maintain a Healthy Weight

As children return to school and families get back into the school year schedule, there are three simple routines that can help young children maintain a healthy weight during the year. Recent research published in the March 2010 issue of Pediatrics suggests that preschool children who eat their dinner meal as a family, get at least 10 1/2 hours of sleep each night, and limit screen-time to 2 hours or less per day were less likely to be obese than other children.

"Young children who eat meals prepared at home, in accordance to MyPyramid for Preschoolers, have a better diet quality and are more likely to eat sensible portions sizes when eating out," said Dr. Robinson, Registered Dietitian and Nutrition Specialist with the Texas AgriLife Extension Service. Family meals also allow for role modeling and parent child discussion time about the role of food in children's growth and health.

Both adults and children can benefit from a good night's sleep. Emerging research suggests that adequate sleep is important to not only maintaining health but optimal weight as well for both adults and children. While the relationship between healthful weight and adequate sleep may remain elusive - getting a good night's sleep is a sound practice for everyone. The sleep recommendation for preschoolers is at least 10 1/2 hours each night.

Children who limit their screen time (time spent watching TV, DVD, computer and playing sedentary video games) are less likely to be overweight than other young children who get more screen time. The American Academy of Pediatrics recommends that young children limit their screen time to no more than 2 hours per day.

These three simple house rules can make a big difference to your child's health:

· enjoying dinner as a family affair,

· getting a good night's sleep, and

· limiting screen time.

To learn more about MyPyramid for Preschoolers visit http://www.mypyramid.gov/preschoolers/index.html.

Simple Routines Can Help Young Children Maintain a Healthy Weight

Sharon Francey Robinson, PhD, RD, LD

March, 2010

Egg Recall

Salmonella is the most common cause of food borne illnesses in the United States (foodsaftey.gov) and with the recent recall of millions of eggs contaminated with Salmonella we wanted to remind the public about the importance of proper food safety practices.

What is Salmonella?

Salmonella is actually a group of bacteria, that pass from the feces of people or animals to other people or animals. There are several different types but the two most common in the United States are Salmonella serotype Typhimurium and Salmonella sterotype Enteritidis. Most people who contract the Salmonella bacteria develop diarrhea, fever, and abdominal cramps 12 to 72 hours after infection. The illness can last 4 to 7 days and most people can recover without treatment. However if you suspect you have Salmonella you should see your doctor for supervised treatment, because symptoms can have more severer consequences. The elderly, infants and young children, and those with weakened immune systems should be especially careful, because they may be more susceptible.

How can I reduce my risk for infection?

There are four steps you can take at home to significantly reduce your risk of Salmonella and other food borne illnesses.

1)Clean: Wash all counter tops, utensils, produce and your hands with soap and water after contact with egg shells and raw eggs. Salmonella can be on the outside and on the inside of the egg.

2) Separate: Cross-contamination of foods should be avoided. Keep raw eggs away from other foods and throw away any cracked or dirty eggs.

3) Cook: Avoid eating raw eggs or products with raw egg in the ingredients. Make sure your eggs are cook thoroughly; the white and yolk should both be firm. The internal temperature of your food needs to reach 160 degrees before bacteria is killed.

4) Chill: Keep eggs refrigerated at 45 degrees or below, this will slow bacteria growth and keep your food safer. Eggs should not be keep warm or left out at room temperature for more than two hours.

Finally when in doubt throw it out! If you suspect you have contaminated eggs in your home throw them out or return them to you local store. You can also visit www.FDA.gov to identify contaminated cartons.

And remember to follow the four steps to help reduce your families risk of food born illnesses.

Information provided by www.foodsafety.gov and www. FDA.gov

Understanding Nutrition Facts Labels

Nutrition facts labels are placed on food products to protect and inform the consumer. The information on the food label is sometimes not easily understood or overlooked on many occasions. Once you get an understanding of what’s listed on the food labels you can began to make healthier choices and also encourage family and friends to do the same. Listed below are the steps to understanding the nutrition facts label.

1st: Check the serving size and the servings per container. A serving is the amount of food that is recommended for you to consume. This is important because everything listed below will only be based on that one serving.

2nd: Check the calories. Calories are a measurement of the energy that we receive from the foods that we eat. Also listed on the label will be the calories from fat. Calories from fat measure the amount of calories that we get from the fat in that food. The calories listed on the label are based on a 2,000 calorie diet meaning you only consume 2,000 calories for the day.

• If there are 40 calories in a serving this is considered a low amount
• If there are 100 calories in a serving this is considered a moderate amount.
• If there are 400 calories in a serving this is considered a high amount.

3rd and 4th: Check the nutrients. There are some nutrients that need to be limited and there are some nutrients that should be consumed in higher amounts.

Nutrients that need to be limited:
Total Fat
Saturated Fat
Trans Fat
Cholesterol
Sodium

Nutrients that need to be consumed in higher amounts:
Fiber
Vitamin A
Vitamin C
Calcium
Iron

5th: Check the footnotes on the bottom of the label. The footnote tells you the daily recommended amount for some nutrients based on a 2,000 calorie and 2,500 calorie diet. Some food label will not list the footnote if the label is too small. The footnote will be the same on all food labels.

6th: Check the Percent Daily Values (%DV). The %DV is based on a 2,000 calorie diet. If a nutrient is listed to have a %DV of 20% or more this is considered a high amount. If a nutrient is listed to have %DV of 5% or less this is considered a low amount. It does not matter if this is a nutrient that is needed or not the same is true for all nutrients.

Sources: FDA.gov and squaremeals.org

1 Million Pounds of Ground Beef Recalled

On August 6, 2010, Valley Meat Company, from Modesto, California, has issued a recall of nearly 0ne million pounds of ground beef products. The recall was issued because the meat may be contaminated with E. coli. For more information regarding what products were recalled please visit the Valley Meat Company website. Media and consumer questions regarding the recall should be directed to the company's spokespeople, Vanessa Smith at (916) 492-5314 or Brooke Burgess at (916) 492-5321.

Consumers may call a company sponsored help desk at (866) 221-6474.

If you have any of these products in your freezer, throw them away immediately.


What is E. coli?

According to the USDA E. coli "is a potentially deadly bacterium that can cause bloody diarrhea, dehydration, and in the most severe cases, kidney failure. The very young, seniors and persons with weak immune systems are the most susceptible to food-borne illness. Individuals concerned about an illness should contact a health care provider." It grows inside the intestines of animals and can potentially contaminate muscle meat during the slaughter of the animal.

How do I prevent Food-borne Illness?

Please follow these steps to keep you and your family safe from food-borne illness:

1. Clean: wash hands and surfaces often
   
2. Separate: don't cross contaminate
   
3. Cook: to proper temperatures
   
4. Chill: refrigerate promptly.
   

Comparing Fats

There are three major nutrients, called the macronutrients, that are vital to the human body for daily function and survival: carbohydrates, protein and fat. Yes, I said fat. While most people cringe at the word, we must realize fat is an essential nutrient for our body. The type of fat we consume is as equally important, if not more important, than how much we consume. There are two broad categories of fat: oils and solids fats. Each is composed of different fatty acids, and therefore each functions differently in our bodies.

Oils are liquid fats at room temperature and are primarily composed of monosaturated fats and polysaturated fatty acids. We use oils such as canola oil, olive oil, and vegetable oil for cooking. We also find oil naturally in some foods such as nuts, fish, avocados, and olives. Then we find some foods that are made primarily from oils such as salad dressing, tub margarine, and squeeze margarine. These sources of fat are healthy and should be consumed more than other fats. The body needs these fats in order to absorb certain fat soluble vitamins, such as vitamin A. Oils also act as a fat soluble antioxidant. These essential fatty acids are important to your health.

The next type of fats are solid fats, which are solid at room temperature. Many solid fats come from animals products such as butter, cheese, lard, eggs , and beef fat. Solid fats are high in saturated fat, trans fat, and sometimes cholesterol. Eating solid fats can have negative effects on your health. Solid fats can raise LDL (bad) cholesterol levels and increase your chances for heart disease. Many people do not realize they have high cholesterol levels because there are usually no symptoms until it is too late. Shortening and stick margarine are also considered solid fats because of their high saturated fat and trans fat content and should be used sparingly.

So how do we avoid solid fats and make healthier choices. First you can primarily use oil for cooking, instead of butter. Olive oil is a great healthy option. Next you should try to eat fish at least two to three times a week. Fish are full of essential fatty oils that can help keep us healthy. Finally you can use the Nutrition Facts Label on the back of food products to compare fat content of different products. Look for products lower in saturated fat and trans fat. Use the percent Daily Value (%DV) to help make sure you know how much saturated fat and trans fat are in the products. 5% DV or less is a low amount so aim for this when comparing products. Anything 20% DV or more is very high and you especially want to avoid these foods.

In the example below we see the saturated fat is at 15% DV this is getting a little high, so I would try to find another similar product that is lower in saturated fat.





With heart disease as the leading cause of death in the United State, it is vital that we take the time to compare products that we and our families consume. So next time you are at the store remember to compare your favorite products to find the lower saturated and trans fat foods, and you can start taking steps to lowering your risk for heart disease.

Introducing Solid Foods to Baby

When is the right time to start your baby on solid foods? While every baby is different, most babies should not begin eating solid foods until after 4 months of age. After the first four months pass, look for the following clues that your baby may be ready for solids:

• Baby can sit with little support.
  
• Baby is interested in what you are eating.
• Baby is able to move food from the front of the mouth to the back.

Once Baby lets you know they’re ready, introduce an iron-fortified, single-grain infant cereal. Most parents begin with rice cereal and then introduce oat and barley cereals. Remember that solid foods will not take the place of breast milk or bottle-formula. It is important to keep providing breast milk or formula to Baby throughout the first year.

After your baby has mastered infant cereals, introduce strained baby meats and strained fruits and vegetables. It is important to introduce these items one at a time over a period of several days so you will be able to identify the source of a possible food allergy.

Babies are typically ready to take on the challenge of drinking from a cup around 6 to 9 months of age. You may fill the cup with water or unsweetened juice but remember to limit the amount of juice your baby drinks. Too much juice tends to take the place of necessary foods that contain more nutrients Baby needs.

As your baby gets older and begins to develop teeth, introduce food cut up into tiny pieces. Allowing the baby to feed itself will help develop eye/hand coordination. Always watch your baby while it eats because choking may occur. Never offer small hard foods like nuts, sees, popcorn, chips, raw carrots, and raisins to children under the age of four years. Instead, offer snack items like pieces of bananas, strips of cheese, and pieces of graham cookies.

The first year of life is a remarkable time of growth for babies. Do not restrict your baby’s fat intake. Fat consumed from food supports your baby’s rapid growth. Low fat and non-fat dairy products should not be offered until the 2nd birthday. With this rapid growth comes an increase appetite so gradually increase the amount of food you offer.

In the end, have fun watching your baby discover new tastes, textures, and smells. At times things may get messy but that is just part of the learning process. Remember to relax and make this new eating adventure a good experience for both you and Baby!

Packing a Safe and Healthy Lunch

As children go off to camp this summer and parents pack lunches, it's important that parents take extra precautions to keep their children safe from foodborne illnesses. Children often have to leave their lunches sitting out until it is time to eat and in the Texas summer heat bacteria can multiply rapidly. Bacteria double in number every 20 to 30 minutes and if left out a room temperature 1 bacterium can grow to as many as 4,096 in just four hours!

With just 5 easy step parents can reduce their children's risk of getting a foodborne illness.

1. First make sure to follow proper food safety procedures when preparing your child's lunch at home.

• Wash hands and food preparation areas.
• Wash any fresh fruit or vegetables and rinse off the top of any canned food items.
  
• Don't cross contaminate foods and make sure to pack each food item in its own sealed container.
• Keep perishable foods out of the temperature danger zone title> ( 40-140 degrees Fahrenheit).
  

2. Keep cold foods cold. If your child does not have access to a refrigerator where they can store their lunch for the day, there are many other ways to keep food cold until lunch time. Freezer packs and gel packs are cheap and convenient. The frozen packs are stored in the freezer, and can then be put in the lunch box to keep food cold. You can also freeze water or juice boxes. The frozen drink can help keep food cold and give your child something to drink at lunch.

3. You can also pack food that can be safely kept at room temperature, so you don't have to worry about keeping food cold. These would include foods like:

• nuts and nut butters (like peanutbutter)
• unopened container of pudding
  
• unopened juice boxes
  
• dried and canned fruit (look for canned fruit in lite syrup, their own natural juices, or no sugar added)
  
• unopened canned meat (tuna or chicken)
• bread, cereal, and crackers
  
• chips (baked or regular)
• whole fruits or vegetables (apple, banana, pears, carrots)

and stay away from foods that spoil easier when not cooled at the proper temperature such as: lunch meat, cheese, salad dressing, mayonnaise, milk, opened pudding, cut fruit, cut vegetables, cooked pasta, and cooked rice.

4. Check your bag. There are a number of ways your child can carry their lunch with them. From paper bags to hard lunch boxes, they all work. One that is often recommended is a soft sided, insulated lunch bag. These are best for keeping foods cold and can be folded up for easy home storage.

5. Keep your child's lunch bag clean. After lunch, throw away all food packages and paper bags (which should only ever be used once). Clean all plastic, cloth and metal lunches boxes every day with hot, soapy water. You may even consider using a sanitizing solution occasionally.

By following these steps you can reduce your child's risk for a foodborne illness and ensure a safe, healthy, and fun summer!