Nutrition

March 24, 2016 | How many calories were in that that fast-food meal you quickly consumed without thinking twice about it? With more than a third of American adults considered obese, good nutrition is becoming less of a concern and more of an option for many. March is National Nutrition Month, the perfect time to examine the eating habits of American adults. For example, did you know we get an average of 11.3 percent of our total daily calories from fast food? Or that about one-fifth of all Americans consume diet drinks on any given day? Many of the foods and beverages we eat contain calories from solid fats or added sugars but few or no nutrients. Solid fats are fats that are solid at room temperature, like butter, beef fat and shortening while added sugars are sugars or syrups that are added when the items are processed or prepared. Making better choices, like unsweetened applesauce or extra lean ground beef, can help keep your intake of added sugars and solid fats low.

March 24, 2016 | The rate of obesity among U.S. children has tripled in the past 30 years, according to the National Education Association. Today, one in five American children is obese, which increases their risk of lifelong health problems such as heart disease and type 2 diabetes. And missing meals can impair children’s development and achievement. Hungry children have lower math scores. They are also are more likely to repeat a grade, come to school late, or miss it entirely. For this reason, the Arkansas Children’s Nutrition Center is conducting a nutrition research study designed to examine how nutrition and body composition affect a child’s learning and retention. The study is open to nine and 10-year-olds in the fourth and fifth grade and includes two visits to the Nutrition Center at Arkansas Children’s Hospital. Participants will be compensated for their time. For more information or to find out if your child is eligible, call 866-423-1311.

March 24, 2016 | It’s hard to eat out AND eat healthy, but it’s not impossible. If you want to keep the calorie count down when ordering, split a meal with someone, or ask for a take-out box and take half of your meal home. Don’t be afraid to order the “lunch size” of any food rather than the “dinner size.” If your entrée does not come with a vegetable, order one on the side so you can still make a healthy plate. Avoid eating foods such as rolls and bread just because they are on the table. Order the dressing for your salad on the side so you can control how much of it you use. Drink water or low-fat milk. Don’t waste your calories on fluids that have no nutrition. Start with a small salad or broth-based soup. Rather than ordering an entrée, why not simply order an appetizer for your main course? Be sure to limit how much alcohol you have with your meal. Wine is better than frozen drinks or mixed cocktails that have juice in them. And skip dessert, or simply share it with someone.

March 24, 2016 | If you’re trying to cut calories when cooking, here are some suggested substitutes that you can use in your favorite recipes without changing their overall taste. Instead of a cup of whole milk, use one cup of fat-free or low-fat milk plus one tablespoon of liquid vegetable oil. Rather than adding a cup of heavy cream, use one cup of evaporated skim milk or half a cup of low-fat yogurt and a half cup of plain low-fat unsalted cottage cheese. Instead of sour cream, use low-fat unsalted cottage cheese plus low-fat or fat-free yogurt or just use fat-free sour cream. Use a tablespoon of soft margarine, which is low in saturated fat, or three fourths of a tablespoon of liquid vegetable oil instead of butter. In place of a whole egg, use two egg whites or choose a commercially made, cholesterol-free egg substitute. You can also use unsweetened cocoa powder or carob powder plus vegetable oil or soft margarine in place of unsweetened baking chocolate when baking.

March 24, 2016 | Dr. Reza Hakkak, chairman of the UAMS Department of Dietetics and Nutrition, says breakfast doesn’t have to difficult to be delicious. Be sure to include something from each of these categories for a healthy breakfast. Whole grains, such as a low-fat bran muffin, oatmeal with low fat milk is one example. Lean protein, like peanut butter, lean meat or hard-boiled eggs, is another. Plain or low in sugar yogurt and low-fat cheeses like cottage are good forms of low-fat dairy. And don’t forget fruits and vegetables. If you choose 100 percent juice drinks, make sure they don’t have added sugar and are low in sodium. Together, these food groups provide complex carbohydrates, fiber, protein and a small amount of fat, a combination that packs health benefits and helps you feel full for hours. Find options from these core groups that suit your tastes and preferences. And try to choose one or two options from each category to round out a healthy breakfast every day.