Saving Money- Improving Health

Food cost is an issue for me, and I am sure for everyone reading this post. The organic foods that have the most sticker shock for me are meat, poultry, eggs, and butter. To control costs I practice portion control and use less of certain foods such as meat and butter. On one day I could spend $8.00 on a free range organic chicken, and the next day 69 cents to make a vegetarian stew. When I average the costs of protein between the two meals it comes out to a little over $4, which fits my budget. This style of eating is also healthier because I am feeding my family less animal fat and more plant-based foods and many kids really love the taste and texture of beans. Kid favorites include chick peas and black beans.

Fruit and Veggies Help Kidneys

Sure you know your child needs fruit and veggies for nutrition but did you know it could help prevent kidney stones when he is older?
A recent study in the Journal of the American Society of Nephrology http://jasn.asnjournals.org/cgi/content/abstract/ASN.2009030276v1
looked at the diets of men and women for more than 14 years and found those eating a diet with the most fruit, vegetables, nuts, beans and low fat dairy had the lowest risk of kidney stones. Kidney stones can be very painful and require surgery so avoiding the condition is always better than treating it. Kidney stones are uncommon in children but the number of children with the problem is on the rise. Eating the recommended servings of fruit and vegetables can help reduce the risk when older. Now, when children are developing their likes and dislikes for food is the time to introduce them to these important foods. To be successful include a fruit or vegetable or both at every meal. The more often a child sees and tastes a new food the sooner it becomes familiar and the more likely they will try it.

When can you feed real food?

Lots of parents want to start solid foods early- some because they worry the milk feeding is not "real" food, some because they hope it will help with sleeping. Most babies do not need solid food until four to six months of age -breast milk or formula contains everything your child needs. Don't feel you have to rush this stage your child's need for solid food will be here very soon. You can tell if your child is ready to start solid food if he can sit upright with some assistance, his weight has doubled since birth or he weighs 13 pounds or more, or if he is nursing six to eight times per day or drinking 32 ounces of formula and still acts hungry.I promise you your child will be eating table food soon enough

How Much Should Your Child Eat?

Parents ask me about portion size all the time, most want to know exactly how much their child should eat. The truth is only your child knows how much he or she really needs. You can help your child get what he needs by serving small portions of at least three different food items at most meals and then allowing seconds if he or she is hungry. A balanced meal would include something from the starch group such as rice, potato, crackers, cereal or bread, a fruit or a vegetable or both and something that carries protein. Good protein foods can include milk, eggs, chicken, beef, fish, tuna, peanut butter or beans. Very young children need portions that are about one-quarter of an adult size portion. As long as you serve good food and allow your child to eat enough at each meal he or she will get exactly what they need.

Predicting What Your Child Will Eat

In a study of over 3,000 children it was found that the number of fruit exposures in the first two years of life predicted fruit variety when children entered school. The same study found the number of vegetables liked by the mother predicted the vegetable variety consumed by their children. It is very important for you to keep offering your child fruits and vegetables and just as important for your child to see you eating your fruits and vegetables too.To be successful at this start early by serving a fruit or vegetable with every meal and most snacks, Mom and Dad should do this too. Not only does it set a good example it will reduce your risk for gaining weight and developing chronic disease such as high blood pressure or even diabetes.

Look for the Certified Humane Label

I am not a vegetarian, but I make it a priority to eat meat from animals that at least have a decent life. For that reason I look for food that has "certified Humane " on the label. It means that meat, poultry,eggs, or dairy products come from animals raised meeting humane standards, including sufficient space and access to fresh water and a good diet. Ask your local butcher for help finding products with this label.Every week I buy eggs with the Certified Humane label it cost me about $1.20 more but I feel it is money well spent. For more information and a list of foods carrying the symbol, go to www.certifiedhumane.com

Has Your Baby Tried Avocado?

Parents are always asking me what foods to introduce to their child and many are surprised to hear me recommend avocado. Avocado is technically a fruit but we eat it like a vegetable* and many, many kids love it. A ripe avocado has a nice creamy texture and mild flavor. Avocado is an excellent source of nutrition and you do not have to cook it. Wash the avocado and slice in half, remove peel and pit and mash with a drop of juice containing vitamin C such as vitamin C fortified apple juice, orange juice or lemon juice. The vitamin C helps stop the natural browning that occurs once cut. Serve plain or mix with mashed banana, applesauce or yogurt.
Use a cut avocado within one day or remove the pit, brush with lemon, wrap in plastic and freeze for up to four weeks.
* Ever wonder why some foods are classified as a fruit and not a vegetable? One definition of fruit are foods that hold on to their seeds such as an avocado, tomato, lemon, orange ( you get the idea).