Tag Archives: nutrition


Nutritional Needs for Growing Teens

It’s no secret that kids are constantly growing and need plenty of healthy food in their diets. But what about teenagers? Many of them haven’t reached their full height, so what do they need? How about the teens who are full grown? Do their nutritional needs change as their vertical growth stops? Here is what you need to know to keep your teens well fed and healthy.

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Try This, Not That: 10 Healthy Food Substitutions

A healthy diet doesn’t have to be complicated or difficult to follow. It simply requires that you think about what goes into your body, and make good choices whenever possible. It’s not one big decision you make, but rather a lot of small decisions you make each and every day that add up to a healthy or unhealthy life. The trick is to know which decisions are the healthiest ones. To help with this, we’ve provided a list of 10 different choices you get to make, including the more healthy and less healthy option. Now it’s your turn to choose.

1. Veggie Dip: Reach for hummus instead of ranch dressing

2. Smoothies: Add bananas instead of ice cream

3. Nachos: Use guacamole instead of sour cream

4. Fruit Dip: Almond butter instead of caramel

5. Pancake Topping: Fresh fruit instead of syrup

6. Sandwiches: Use Greek Yogurt instead of Mayo

7. Popcorn: Sprinkle with nutritional yeast flakes instead of butter or cheese

8. Chili: Use whole grains like bulgar or barley instead of ground beef

9. Burritos: Use large lettuce leafs instead of tortillas

10. Flavored Drink: Use fruit and herb flavored water instead of soda





Design Your Own Healthy Plate

daily my plate

As a mother, it’s hard to get your kid to eat all the healthy amounts of fruits, vegetables, grains and healthy protein they need each day. You can tell them over and over again what they should eat and how much, but is usually doesn’t sink in. After fighting this battle for years, my husband found this image that has really helped. By looking at this picture, my daughter can easily choose well rounded meals throughout the day.

At every meal, she simply looks at the chart and can create a meal that fits within the parameters. This allows her freedom and choices within healthy boundaries. After all, isn’t that what we as parents try to do with our kids? We teach them how to make their own healthy choices. Just print it out and keep it on your fridge, and in no time at all, your kids will learn how to create healthy meals for themselves.

Consistency is the Framework of a Healthy Diet

good food, health and lifeSo, you’re sitting in your living room, thinking about how you want to get more healthy. You think about starting to exercise more, eating healthier foods, and make a promise to avoid the fast food drive through windows you love so much. These are all great ideas that can help you get healthier, but only if you are consistent with them. Doing these things for one or two weeks won’t do much, but if you stick with it for a month or more, changes will start to happen. If you were to pick only four things to change in your diet, these are the top four we recommend. Be consistent with these and you’ll have great success!

1. Drink plenty of water – Aim for 8 glasses each day.

2. Eat plenty of fruits and veggies – Aim for 2 types of fruits and 2 types of vegetables each day.

3. Eat lots of fiber – Aim for 2 servings of oats, brown rice, whole wheat bread or other whole grain each day.

4. Eat healthy protein – Aim for 2 full servings of low fat meat, beans, soy, or eggs each day.


Mindful Eating in 5 Simple Questions

Food for thoughtMindful eating is a phrase you may or may not have heard before. In case it’s new to you, let me give you a brief explanation. Mindful eating means you with intention and attention. Everything you put into your body has a purpose, and you pay attention to how it makes you feel. The more mindful you are about your diet, the more you’ll be able to cater it to help you perform at your best. Here are five simple questions that will help you be more mindful with your diet.

1. Am I hungry or just bored?

2. How will I feel after I eat this food?

3. Will this food give me energy or take it away?

4. Am I eating slow or fast?

5. When did I eat last?

Ask yourself these five questions and it will help you pay more attention to what your eating, when you’re eating, how much you’re eating, and how it makes you feel. Soon you’ll find a better balance that will help improve the quality and longevity of your life.

VEGGIES GALORE: Eat your heart out!

Salad PlateWhen it comes to dieting, it’s extremely common to think about calories, plan your calories, and track your calories. Knowing how many calories are going into your body can help you figure out the best way to lose, gain, or maintain weight. This month we’re focusing on different ways you can love your body, and one of the best ways is to eat more veggies. They are packed with vitamins and nutrients, and contain very few calories. Vegetables do vary in calories, but for the most part, you can eat veggies to your heart’s content and still lose weight. Below is a short list of the calories found in one cup of some popular vegetables:

Spinach: 7

Broccoli: 31

Green Peppers: 30

Tomatoes: 32

Carrots: 52

Asparagus: 27

Celery: 14

Zucchini: 20

If you want to know how many calories are in the food you eat, enter them in our Calorie Counter. This will allow you to choose food items and recipes that are full of healthy vegetables. Might I also recommend you branch out and try new vegetables you may never have tried before. You just may be surprised by how delicious they can be.


Feeling a Little Inflamed?

High resolution conceptual 3D human with inflammationAre you suffering from inflammation? Acute inflammation occurs when you have a sprain or other minor injury. This type of inflammation can be helpful for recovery, but chronic inflammation, on the other hand, is not.

Chronic inflammation can come from many things such as an unhealthy diet, sedentary lifestyle, and toxins. Chronic inflammation has been linked to many diseases such as cancer, heart disease, and diabetes.

Nutritionist Carrie Dennett from Seattle times offers tips for minimizing chronic inflammation

1 Eat more fruits and veggies

2 Eat foods with more fiber – eat less foods with flour and sugar

3 Eat healthy fats – like extra virgin olive oil

4 Get your proteins from fish or other plant based proteins, and avoid red meat

5 Use spices – spices like ginger and turmeric act as anti inflammatories

6 To satisfy your sweet tooth eat fresh fruits or good news – dark chocolate acts as an anti inflammatory as well.