MyPyramid Out, MyPlate In!
HOW TO KEEP AN EGG YELLOW
In June the USDA sent a shock wave throughout the nutrition community by announcing the replacement of the well known MyPyramid with a program called Choose My Plate (originally called the American Plate Theory). Essentially the Choose My Plate program is the MyPyramid + portion control. I love it! It is a great approach for weight loss AND maintenance. Check it out at www.choosemyplate.gov and stay tuned for more Eat Like Me menus that follow MyPlate!
HOW TO KEEP AN EGG YELLOW
Ever crack open a hard boiled egg and find a pukey green ring around your egg yolk? The discoloration forms from a reaction between the sulfur in the egg white and the iron in the yolk when an egg is cooked for too long or at too high of temperature. The coloring is harmless but it just doesn't visually compliment an egg sandwich or a chef salad. So here's the cooking secret to banish the green ring and keep that egg looking perfect every time.....
1. Place eggs (up to 6) in a medium saucepan and cover completely with warm water
2. Place on stove and turn stove on high
3. As soon as water comes to a boil place lid on pan and turn stove off
4. Let eggs sit in hot water for 12 minutes if using medium eggs and 15 minutes if using large eggs
5. Drain water and fill pan with cold water and ice. Let eggs cool in water for 15 minutes (replace ice as needed)
6. Enjoy your perfectly colored egg!
PRODUCT HIGHLIGHT
One of my most used wedding gifts I received several years ago was a "salad keeper". I use this thing 24-7 (if it's not in my fridge keeping my lettuce fresh it's being washed in the dishwasher prepping for the next chopped head of lettuce). How does it work? I buy my lettuce by the head (romaine is my favorite), chop it up, throw it in the keeper, rinse it under cold water, and snap on the bottom and top lid. It stores a small layer of water in a bottom compartment to keep the lettuce fresh and lasting a LONG LONG time. There is a simple humidity setting allowing for versatility in storing all kinds of produce. The Progressive Lettuce Keeper that I have can be found at Bed Bath and Beyond.
TOP 10 FRUIT
It's FRESH fruit season again. While all fruit is benefial and can tastefully fit into a healthy diet, these are the top 10 based on fiber and vitamin C content. Below that are the top 10 fruits ranked solely on fiber with listed amounts.
- Avocado
- Papaya
- Guava
- Cantaloupe
- Orange
- Apricots (dried, unsulfured)
- Mango
- Strawberries (organic)
- Kiwi
- Grapefruit (pink or red)
| TOP TEN FIBER-RICH FOODS | ||
|---|---|---|
| Fruit | Calories | Grams of Fiber per 100 calories |
| 1. Raspberries, 1 c. | 60 | 8 |
| 2. Blackberries, 1 c. | 74 | 7.6 |
| 3. Strawberries, 1 c. | 45 | 3.4 |
| 4. Prunes, 1/2 c., cooked | 113 | 7.0 |
| 5. Papaya, 1 medium | 118 | 5.5 |
| 6. Orange, 1 medium | 50 | 3.0 |
| 7. Apple, 1 medium | 81 | 3.7 |
| 8. Pears, 1 medium | 98 | 4.0 |
| Figs, dried, 5 | 237 | 8.5 |
| 10. Avocado, half | 150 | 4 |
PICKY EATERS
LOS ANGELES (NBC) -- Jaimie Davis, a professor at the USC Childhood Obesity Research Center, a registered dietitian and most importantly, a mom, says her 3-year-old son was a picky eater.
1. Don't give up.
- Research shows, Davis says, that a child needs to try a new food seven to 14 times before developing a taste preference for it. She says introduce the food for seven straight days and "you'll see your child learn to start to like it. It'll be normal for them."
- Research shows, Davis says, that a child needs to try a new food seven to 14 times before developing a taste preference for it. She says introduce the food for seven straight days and "you'll see your child learn to start to like it. It'll be normal for them."
2. Make it taste good.
- "Don't buy wilted stuff or canned stuff," said Davis. "Buy fresh in-season fruits and veggies. They're going to taste sweet, very yummy."
- "Don't buy wilted stuff or canned stuff," said Davis. "Buy fresh in-season fruits and veggies. They're going to taste sweet, very yummy."
3. Combine veggies with their favorite foods.
- "Children like quesadillas. They like cheese and bread," says Davis. So add some veggies to those quesadillas, says Davis. Same goes for pizza or any other favorites.
- "Children like quesadillas. They like cheese and bread," says Davis. So add some veggies to those quesadillas, says Davis. Same goes for pizza or any other favorites.
4. Make mealtime fun. Eat together as a family and play games.
- "You want to make it a fun pleasant environment for them and not something that they have to do," said Davis.
- "You want to make it a fun pleasant environment for them and not something that they have to do," said Davis.
5. Plant a garden with your kids
- This was the tip, says Davis, that got Parker to eat his broccoli. "When he harvests them from the garden, it's extremely powerful. The fact that once he grows something, he gets to eat it, and it's something he enjoys," said Davis.
- This was the tip, says Davis, that got Parker to eat his broccoli. "When he harvests them from the garden, it's extremely powerful. The fact that once he grows something, he gets to eat it, and it's something he enjoys," said Davis.
Remember, says Davis, being persistent doesn't mean forcing kids to eat.
Instead use encouragement.
Making it fun, and getting them involved is key.
Turning the Tables: 10 Tips to Get Your Child to WANT Fruits and Vegetables
By Stephanie Haymond
- Make fun shapes (cut melons with cook cutters)
- Let them (help) with preparation
- Offer at every meal
- Make fruit and vegetable shopping fun (show them how to select ripe foods and teach them about seasons and where the food comes from)
- Be a role model (as scary as this is, your child will watch and do what you do)
- Give them choices (within limits)
- Go undercover (try sneaking in grated or pureed carrots or zucchini into normal dishes such as pasta sauce and casseroles)
- Eat as a family (let your child know that fruits and vegetables are important for the whole family and let them see how others around them can enjoy the foods)
- Grow it (plant and grow a garden with your child. This will create a sense of excitement for harvesting and eating their own project)
- Be patient (it is normal to meet resistance when introducing something new. Some studies say that it can take up to 20 times before a child will try and like something. So stick with it)
BEHIND THE LUNCH LINES
By Stephanie Haymond
By Stephanie Haymond
I recently completed a four month rotation at Nebo School District in Utah County to make positive changes in the child nutrition lunch program and teach nutrition classes in schools. The first thing that I learned was that despite the bad rap that school lunch programs often receive, the food service departments do a pretty good job with what they have to work with. They are bombarded with federal, state, and local policies that are constantly changing. The district I was in managed to keep up with the changing policies while keeping students and parents happy and facing budget cuts.
The mission of the Utah Child Nutrition Program is to “improve the nutritional well being of all Utah children so they may reach their full potential”. Research shows that children learn much better when they are well nourished compared to those who lack adequate nutrition. The district has a full time employee who is responsible for planning the breakfast and lunch menus for both elementary and secondary schools and ensuring that every meal meets the USDA nutrition guidelines.
The rate of childhood obesity is on the rise which the American Academy of Child and Adolescent Psychiatry attributes to the following factors:
- Poor eating habits
- Overeating or binging
- Lack of exercise (i.e. couch potato kids)
- Family history of obesity
- Medical illnesses (endocrine, neurological problems)
- Medications
- Stressful life events or changes (separations, divorce, moves, death)
- Family and peer problems
- Low self-esteem
- Depression or other emotional problems
While some of these factors are out of our immediate control, parents and school food service departments can work together to minimize the poor lifestyle factors.
Nebo School District took on the challenge to improve poor eating habits and help children make good choice by implementing a self-selecting fruit and vegetable option into the daily menu. Before students exit the lunch line they pass by a large selection of pre-cupped fruits and vegetables. The district saw in significant increase in fruit and vegetable consumption when students were given the opportunity to select their preference of fruits and vegetables as opposed to being given a preselected item. This program also helps students establish good food selection habits.
As part of my internship I conducted a plate waste study where random samples of lunch trays were collected at the point of dumping to record how much of each food item was being wasted. The biggest thing I learned from this study was not food related but rather a behavioral phenomenon. The school gave me three student volunteers to help run the study booth and I was amazed at their level of maturity when they were given choices and responsibility. After giving brief instructions as to how the plate waste table should be run and how random samples should be selected, I was able to step back and watch the whole process run smoothly at the hands of the student volunteers. It was as if having an extra degree of responsibility made them feel more mature and eager to make appropriate choices. This experience can be translated to other types of programs. If a school wants something to change whether it is in the lunchroom or out in the playground, the most effective way of implementing the change may be through empowering the kids to make them feel as if they have responsibility over the situation and the change. Peers listen closely to peers and so empowering even a few students can lead to large changes in the mass.
The last thing that I learned in this rotation was how dedicated and concerned the food service workers are about the students. While visiting the schools I had a chance to watch the workers interact with the students during serving time. The way that the workers talked about the students showed their true concern for the students’ overall well being even outside of the lunchroom. School food service employees are some of the hardest and most consistent workers I have seen put together in one room. They embrace the true meaning of teamwork and time management. One can see the care and concern in the eyes of the employees, especially when they interact with the students on the lunch line. My favorite story was of a worker who anonymously donated her entire Christmas this year to the family of a child who came through the lunch line on a regular basis. The worker did not know the child’s exact home situation but could tell in the child’s face that the child was in need of some holiday cheer. These workers truly care about those they serve.
It is easy and common to take our child nutrition program for granted and look for the faults in the system. Recognizing that there is always room for improvement in this area, school food service programs have come a long way over the years to provide nutritious meals to students outside of the home. Nebo School district is leading the way by self-implementing fruit and vegetable programs, nutrition education, and making the changes necessary to qualify for federal grants to further promote child nutrition.
I would like to thank the Food service Director Bill Best and the other Nebo School District Food service employees for having me during this part of my internship. They went out of their way to help me be successful in my projects and research just as they do for the thousands of children that they serve.
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