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Fruit Juice and Kids: A Reality Check for Parents

Fruit Juice and Kids: A Reality Check for Parents

?????????????Ah, the simple joys of parenting! You want to do your best to give your kids a healthy diet, so after reading all the articles about how bad soda is for them, you switch them over to fruit juice. But now when you pick up a newspaper or read posts on your favorite Internet forum, you see more and more evidence that fruit juice may also be bad for them. What’s a parent to do?

The two-part answer to this question seems to be, “Get all the facts and use your best judgment. And—when in doubt—use moderation.” Yes, there is a new study, published in The Lancet Diabetes & Endocrinology, that calls for the UK government to change its “five servings a day” guidelines to exclude fruit juice. And yes, the researchers have their reasons for presenting this argument.

Those reasons seem to relate primarily to the amount of sugar in fruit juices. The study authors argue that a common misperception among parents is that fruit juices provide a natural, low-sugar alternative to artificially-sweetened drinks like soda. Technically, this is not true. As Naveed Sattar, professor of Metabolic Medicine at the Institute of Cardiovascular and Medical Sciences at the University of Glasgow in Scotland points out, “Fruit juice has a similar energy density and sugar content to other sugary drinks, for example: 250 milliliters (ml) of apple juice typically contains 110 kilocalories (kcal) and 26 grams (g) of sugar; and 250 ml of cola typically contains 105 kcal and 26.5 g of sugar.”

Professor Nattar’s research leads him to believe that—unlike consumption of solid fruit, which has been shown to decrease the risk of diabetes—high consumption of fruit juices is linked to an increased risk of diabetes. “One glass of fruit juice contains substantially more sugar than one piece of fruit; in addition, much of the goodness in fruit – fiber, for example – is not found in fruit juice, or is there in far smaller amounts,” Nattar’s research partner, Dr. Jason Gill, adds that although fruit juices do contain minerals and vitamins not present in sodas, the level of these nutrients is not sufficient to offset the health risks associated with consuming excessive sugar.

That’s the bad news. The better news is that even Drs. Nattar and Gill don’t recommend that parents cut fruit juice out of their children’s diet entirely, merely that they limit consumption to 1 to 1½ small (125 milliliter) glasses of fruit juice per day. The Australian Dietary Guidelines (ADG) released in February agree with them, still recommending fruit juice as part of a healthy, balanced diet for everyone, including children. They point out that one of the elements left out of the debate is that 100% fruit juice contains no added sugars, and often contain nutrients that sodas do not, such as vitamin C, folate, potassium and other micronutrients, plus antioxidants. Nutritionist Kristin Beck of the ADG says, “It’s not always possible for kids to get their recommended daily servings of fruit, so parents should be aware that 100% fruit juice can help meet these targets – especially for fussy eaters.”

Ms. Beck also provides what may be the best advice on the topic for parents: “Check the label to ensure you’re buying a good quality, 100% fruit juice. Be mindful of portion sizes and combine with a healthy, balanced diet that includes all core food groups – such as fresh fruit and veggies and a combination of lean meats, fish, dairy and carbohydrate-rich foods, mainly whole grains.”

The Benefits of Magnesium

The Benefits of Magnesium

magnesium-crystals-200-300While it may not be as well-known as other mineral nutrients, Magnesium is involved in a variety of the human body’s processes, ranging from maintaining bone density to keeping our heart rhythm steady. Without the proper levels of magnesium, we’d suffer from fragile bones, high blood pressure, weak muscles and heart problems, among other health problems.

Most people know that calcium is important in maintaining strong bones. However, many are unaware that without adequate magnesium, the bones cannot absorb that calcium, making it worse than useless. If calcium supplements are taken without corresponding amounts of magnesium (in a proportion of 2 parts calcium to 1 part magnesium), the calcium will tend to build up in the soft tissues and the joints, contributing to osteoarthritis, while at the same time failing to protect against osteoporosis.

There are over 300 different enzymes in the body that require magnesium in order to work. Magnesium helps to lower blood pressure by keeping the muscles of the heart and blood vessels relaxed. It can reduce headaches (including migraines), alleviate symptoms of PMS, and reduce your risk of diabetes. It is also helpful in the treatment of kidney stones, constipation, muscle cramps, depression and anxiety, and reduces inflammation.

The NHANES study (National Health and Nutrition Examination Survey) of 1999-2000 found that 68% of Americans do not get their recommended daily allowance (RDA) of magnesium. Adults who consume less than the RDA of magnesium are one and a half times more likely to have elevated markers for inflammation than those who get the recommended amount. Increased inflammatory markers indicate a higher risk of diseases such as cancer, heart disease and diabetes.

The recommended daily intake of magnesium is as follows:

Children 1-3 years: 80 mg/day
Children 4-8 years: 130 mg/day
Children 9-13 years: 240 mg/day

Girls 14-18 years: 360 mg/day
Women 19-30 years: 310 mg/day
Women 31 years and over: 320 mg/day

Pregnant women under 19 years: 400 mg/day
Pregnant women 19 to 30 years: 350 mg/day
Pregnant Women 31 years and up: 360 mg/day

Breastfeeding Women under 19 years: 360 mg/day
Breastfeeding Women 19 to 30 years: 310 mg/day
Breastfeeding Women 31 years and up: 320 mg/day

Boys 14-18 years: 410 mg/day
Men 19-30 years: 400 mg/day
Men 31 years and up: 420 mg/day

Although magnesium is found in a number of common foods, it is easily depleted by cooking and processing. There are also certain conditions that put you at risk of magnesium deficiency, including intestinal viruses that cause vomiting and diarrhea, hyperthyroidism, diabetes, kidney disease, pancreatitis and taking diuretics.

Signs of magnesium deficiency include muscle spasms or weakness, abnormal blood pressure, heart arrhythmia, sleep disorders, nausea and vomiting, anxiety, irritability and restless leg syndrome.

Good food sources of magnesium include green leafy vegetables (spinach, Swiss chard, kale, collard greens), seeds (sunflower, sesame, pumpkin, and flaxseed), nuts (almonds, cashews, and walnuts), baked potatoes and chocolate.

Benefits of Zinc

Benefits of Zinc

Muscular body builderZinc is the second-most common mineral in the human body (after iron) and is found in every one of our cells. It plays a vital role in many of the body’s functions, so ensuring that you get enough zinc in your diet is important. It is essential for helping the body to heal and for the maintenance of a healthy immune system. It is also important is supporting the senses (taste, sight and smell), blood clotting and healthy thyroid function.

Zinc is one of the most important minerals for fertility and general reproductive health. It is necessary for proper levels of testosterone in men and the maintenance of a healthy libido. The mineral also plays a key role in the healthy development of sperm, and abundant levels of zinc have been shown to be protective of the prostate, reducing the risk of prostate cancer. The belief that oysters have aphrodisiac properties actually does have some basis in truth. Oysters have one of the highest concentrations of zinc of any food. In women it regulates estrogen and progesterone and supports the proper maturation of the egg in preparation for fertilization.

Ensuring you have an adequate level of zinc can help reduce your risk of insulin sensitivity, one of the precursors to diabetes. It supports T-cell function, which boosts the immune system when the body is under attack by bacteria and viruses.

Zinc deficiency is not common in the developed world, but those with anorexia, alcoholics, the elderly and anyone with a malabsorption syndrome such as celiac disease or Crohn’s disease is at higher risk. Zinc deficiency symptoms include frequent colds, poor wound healing, poor growth, loss of appetite, weight loss, dermatitis, psoriasis, hair loss, white spots on the nails, night blindness and depression.

Following is the recommended daily intake of zinc for different age groups:

Infants birth – 6 months: 2 mg/day

Infants 7 – 12 months: 3 mg/day

Children 1 – 3 years: 3 mg/day

Children 4 – 8 years: 5 mg/day

Children 9 – 13 years: 8 mg/day

Adolescent boys 14 – 18 years: 11 mg/day

Adolescent girls 14 – 18 years: 9 mg/day

Men 19 years and older: 11 mg/day

Women 19 years and older: 8 mg/day

Pregnant women 14 – 18 years: 12 mg/day

Pregnant women 19 years and older: 11 mg/day

Breastfeeding women 14 – 18 years: 13 mg/day

Breastfeeding women over 18 years: 12 mg/day

Children should never be given zinc supplements without first consulting with a pediatrician. If supplements are necessary, a copper supplement should be taken as well, as a high intake of zinc can deplete levels of copper.

You should be able to get adequate zinc from eating a healthy, balanced diet rich in whole foods. The body absorbs between 20% and 40% of the zinc present in food. The best sources of zinc are oysters, red meat, poultry, fish, shellfish, cheese, legumes (such as soybeans, black-eyed peas and peanuts), cooked greens and seeds (such as pumpkin and sunflower).

Remember that Zinc is especially important for the winter months!

 

White Meat Versus Red Meat: What Are the Nutritional Differences?

White Meat Versus Red Meat: What Are the Nutritional Differences?

grilled red meatFor years, health experts have advocated that we eat less red meat and substitute white meat whenever possible, since white meat is generally considered healthier. To a large extent, this is true. However, there are actually some significant nutritional differences between the two and some legitimate reasons to avoid cutting red meat out of your diet altogether.

First of all, it’s important to understand what gives each type of meat its color. All meat consists of muscle fibers. Red meat is made of muscle fiber that is referred to as “slow twitch,” meaning it is used for regular, steady activity like walking. White meat, on the other hand, is made of “fast twitch” muscle, which is used for short, sharp bursts of energy. Because it is used regularly, the muscle from red meat must carry more oxygen, so it has higher levels of myoglobin, which is the red-colored protein that carries oxygen, giving red meat its color. White meat requires less oxygen, so its myoglobin content is far lower.

Nutritionally, red meat (which generally includes beef and lamb) has a few vitamins and minerals that can be difficult to find in significant amounts elsewhere. These include vitamin B12 and heme iron. Red meat has the highest concentrations of these nutrients in their most bioavailable forms. The iron received from vegetable sources is non-heme iron, which is not as easily absorbed by the body. Red meat also contains healthy amounts of vitamin B6, creatine, zinc, riboflavin, niacin, thiamine and amino acids, in addition to being a great source of the potent antioxidant alpha lipoic acid (ALA).

Red meat as a whole is usually higher in fat and calories, however, lean red meat can be comparable in fat content to white meat. The amount of fat in lean ground beef, for example, is about the same in the equivalent amount of ground turkey. And if you buy grass-fed beef, the amount of saturated fat is lower than that in conventionally raised beef. Not only is grass-fed beef lower in saturated fat, it contains higher levels of healthy omega-3 fatty acids, vitamin A, vitamin E and beta carotene.

White meat (such as chicken and turkey) generally has fewer calories than red meat, though the difference is not as large as many people think. A 100-gram portion of beef has 136 calories on average, while a 100-gram portion of chicken contains an average of 106 calories. Chicken is a good source of polyunsaturated fatty acids (PUFAs) and contains about six times more omega-3 fatty acid than red meat. White meat also contains more easily digested amino acids than red meat, is a good source of protein and is high in potassium and calcium.

There remains some considerable controversy over whether pork should be considered red meat or white meat. Although the U.S. Department of Agriculture defines pork as a red meat, it has less myoglobin than red meat, but much more than chicken. Pork tenderloin is as lean as a skinless chicken breast, and is a good source of thiamine, vitamin B6, phosphorus and niacin.

Nutritionally, it’s hard to argue that one is definitely preferable to the other. As a practical matter, it’s probably best for most people to eat a mixture of red and white meat, since this is one way to be assured of getting the most complete range of nutrients that meat can provide. For a healthy diet, however, all meats should be eaten in moderation, along with multiple servings of vegetables and fruit!

 

The Power of Proper Nutrition: For the Mediterranean Diet, the Jury is In!

The Power of Proper Nutrition: For the Mediterranean Diet, the Jury is In!

andalusian paella close upAlthough the health benefits of the Mediterranean diet have been supported by anecdotal evidence and have been touted for years by health gurus and even a large number of doctors, it is only recently that the science to back up these claims has emerged. Researchers from the University of Barcelona performed a large-scale 5-year study that found that those who follow a Mediterranean diet can reduce their risk of death from the effects of cardiovascular disease, such as heart attack and stroke, by 30 percent.

The study, published in the New England Journal of Medicine, followed 7,447 people who had been selected to participate due to significant cardiovascular risk factors, including high blood pressure, diabetes, smoking, high cholesterol, a family history of heart disease and being overweight. The participants were randomly assigned to one of three groups:

  • A standard Mediterranean diet, supplemented with at least 4 tablespoons of olive oil per day
  • A standard Mediterranean diet supplemented with about an ounce per day of nuts (walnuts, almonds and hazelnuts)
  • A low-fat diet group.

Participants in the Mediterranean diet group consumed two servings of vegetables and three servings of fruit daily. They were to add fish and legumes to the menu at least three times a week and were asked to substitute white meat for red. If the participants drank alcohol, they were advised to drink a minimum of seven glasses of wine per week with their meals. Participants in this group were asked to reduce the amount of commercially baked goods they consumed to no more than three times a week, and to limit processed meats and dairy products.

Participants in the low-fat diet group were to avoid eating nuts and any type of vegetable oil (olive oil included), cut off visible fat from meat and limit store-bought desserts to less than once a week. They were asked to eat three or fewer servings daily of a simple carbohydrate such as bread, potatoes, pasta or rice, and consume three servings of low-fat dairy products, as well as fruits and vegetables.

No calorie limits were placed on any of the groups, nor were they encouraged to increase their level of physical activity. Those in the low-fat group had the most difficult time adhering to the dietary guidelines and most participants reverted to a standard Western diet, with a slightly lower fat intake.

Those assigned to the Mediterranean diets were found to be not only 30% less likely to have suffered a stroke, heart attack, or died during the study, they were also 40% less likely to have suffered a stroke in the study’s 4-year follow-up period than those who were assigned the low-fat diet. The aim of the study was not to reduce the participants’ cholesterol, blood pressure or weight, but to count the number of heart attacks, strokes and deaths from any cause to evaluate how effective the Mediterranean diet was in reducing these events and increasing longevity.

Not only have low-fat diets been shown to not be of much benefit, but they are known to be difficult to maintain because they leave people feeling unsatisfied. Dr. Steven E. Nissen, from the Cleveland Clinic’s department of cardiovascular medicine said “Now along comes this group and does a gigantic study in Spain that says you can eat a nicely balanced diet with fruits and vegetables and olive oil and lower heart disease by 30 percent,” he said. “And you can actually enjoy life.”

Why Sugar is So Hard to Resist

Why Sugar is So Hard to Resist

????????????????Sugar is in almost everything we eat. In the typical western diet, enough sugar has been added to food products to bring our consumption of the sweet stuff up to 22.7 teaspoons per day. It is added to processed foods to extend shelf life and enhance flavor and texture. While we know that sugar contributes to weight gain, diabetes and heart disease, it’s still hard to resist. Why? Much of the answer to that question has to do with the way humans have evolved to survive in times of scarcity.

Our ancestors who had developed a taste for sugar were able to add to their body fat, which helped to keep them alive during periods of famine. This in turn allowed them to pass their sweet-loving genes on to their progeny. A study conducted by researchers at Washington University found that we are programmed from birth to crave sweet things. Human breast milk is very sweet due to the concentration of the sugar lactose, so from day one we learn to develop a sweet tooth.

One study showed how even the mere expectation of sugar can affect our cognitive ability. Scientists found that when study subjects swished sugar water around in their mouths and then spit it out, they performed better on cognitive tests than the subjects who had swished water that had been artificially sweetened. And there is a good reason why sugar is addictive. Eating sugar prompts the release of the hormone serotonin from the same area of the brain that responds to heroin and cocaine, inducing a feeling of happiness and euphoria.

It’s not always obvious where sugar is hiding in the foods we eat. While our consumption of table sugar is down, the amount added to processed foods is increasing. Many people are surprised to find how much sugar is added to such things as bologna (1.18 tsp. per 4 slices), ketchup (1.77 tsp. per 3 tbsp.) and low-fat fruit yogurt (6.16 tsp.). A couple of spoons of barbecue sauce have about as much sugar as a glazed donut! Add in the sugars typically contained in soups, sauces and breads, and it’s easy to see why obesity is becoming such an epidemic. The more we get, the more we want. A sudden rush of sugar spurs the release of insulin, which causes the infamous “sugar crash” and makes us crave even more to combat it.

However, it is possible to overcome an addiction to sugar, just as it’s possible to overcome an addiction to any other substance. Gradually use less where you can, such as in coffee or tea and in your breakfast cereal. You can also reduce or eliminate your consumption of soda (including artificially sweetened soda, which still makes you crave the sweet taste) and water down any fruit juices you may drink. After a while, your body does adjust to the taste. After a few months, if you suddenly are given coffee with sugar in it, you may find it tastes odd. Try to avoid buying store-bought desserts, and if you make your own, reduce the amount of sugar called for in the recipe. Many baked goods can use unsweetened applesauce as a substitute for 2/3 of the sugar required.

Our society has made it difficult to resist sugar, but it’s not impossible, and the less sugar you eat, the better it will be for your overall health.

 

The Benefits of Phosphorus

The Benefits of Phosphorus

periodic-table-phosphorus-200-300Our need for phosphorus is almost as great as our need for calcium. In fact, phosphorus is the second-most abundant mineral in the human body after calcium, so it’s no wonder that it has a major part to play in achieving good health. It works with calcium to ensure strong bones and teeth, helps the kidneys to filter waste products, and plays a key role in how the body uses and stores its energy. On top of all that, phosphorus is also necessary for the production of DNA and RNA, and is needed to produce, maintain and repair our body’s cells.

Even though phosphorus is as important to maintaining healthy bones and teeth as calcium, we do not hear as much about its importance in our diet as we do about calcium. This is likely because most people get enough phosphorus from their diet. In fact, some get more than is necessary (particularly if they’re not getting enough calcium), which can cause a number of health problems. Too much phosphorus in relation to calcium can lead to an increase in your risk of cardiovascular disease. The greater your phosphorus intake, the more calcium you need.

The daily recommended intake for phosphorus is as follows:

Babies 0 to 6 months: 100 mg/day
Babies 7 to 12 months: 275 mg/day
Children 1 to 3 years: 460 mg/day
Children 4 to 8 years: 500 mg/day
Adolescents 9 to 18 years: 1,250 mg/day
Adults: 700 mg/day

Conditions such as diabetes, malnutrition and alcoholism can increase a person’s risk of phosphorus deficiency. This can also be a problem for those who have conditions that create problems with absorption, such as celiac disease and Crohn’s disease. Symptoms of phosphorus deficiency may include weak bones, stiff joints, fatigue, anxiety, loss of appetite, bone pain, irritability and irregular breathing.

 
Foods high in protein have the greatest amount of phosphorus. Meat and dairy products, as well as nuts, eggs and legumes are good sources of phosphorus in the diet. It can also be found in whole grains and dried fruits. You generally do not have to worry about not getting enough phosphorus in your diet, as it is so prevalent in most of the things we eat. For example, one three-ounce serving of meat contains between 150 mg and 250 mg of phosphorus. What is more important is that you get a sufficient amount of calcium so that it will balance out any excess phosphorus in you get from your diet so that it does not lead to adverse health issues.

Pros and Cons of Drinking Juice

Pros and Cons of Drinking Juice

????????????Look on any supermarket’s shelves these days and you’ll see a huge variety of fruit juices, far more than were ever seen in our parents’ day. Orange juice (or occasionally grapefruit, apple or tomato juice) was the juice that typically appeared on most American breakfast tables. Now, it is possible to get juices in all manner of combinations, including such exotic fruits as mango, guava, pomegranate, goji berry and more. And although many of these juices have a healthy serving of vitamins and minerals, they also may have their fair share of calories and sugar. So is fruit juice good for us or not? Following are some of the pros and cons of drinking fruit juice.

Pros:

Easy way to get fruit – One 4-ounce glass of fruit juice counts for one full serving of fruit, so if you are too rushed to eat an apple you can down some juice. While fruit juice does not contain the fiber that makes eating the whole fruit so healthy, it is still better than getting no fruit at all.

Good source of vitamins and antioxidants – One glass of orange or grapefruit juice can supply more than your daily requirement of vitamin C, boosting your immune system and providing you with free-radical-fighting antioxidants. It is also an excellent source of folic acid (which prevents birth defects and is good for heart health) and potassium (which helps to regulate blood pressure).

Cons:

High in calories – Pam Birkenfeld, as pediatric nutritionist at New York’s Nassau University Medical Center says, “Parents tend to think that because fruit juice is fat-free and comes from nature, it’s OK. But what they often don’t realize is that it is a very concentrated source of calories that generally does not fill you up, just out.” There is an average of 140 calories in an 8-ounce glass of fruit juice. If you consume a few glasses each day, those calories can add up. In contrast, an orange has only about 60 calories.

High in sugar – Our increased consumption of sugar has been implicated as being a major contributor to the skyrocketing rates of obesity observed in the Western world. Studies have shown that children who are overweight drink 65 percent more sugary juices than children of normal weight. Some juices contain more sugar that sweetened soft drinks. Grape juice, for example, has 50 percent more sugar than Coca Cola.

Bad for your teeth – One study found an 84% reduction in the hardness of tooth enamel after drinking orange juice for just five days. Researchers believe other juices may have a similar effect, as their acidity is similar. Tooth decay and cavities in children as young as two or three years old have become commonplace, and dentists point to the increased intake of fruit juice as the cause. The combination of acid and sugar is the perfect storm for tooth decay. Experts advise that children drink fruit juice no more than once a day, and instead drink milk or water. If fruit juice is taken, it can be watered down to dilute the acid concentration.
By weighing these pros and cons you can decide for yourself how much juice you and your family should drink to get the benefits of drinking fruit juice while minimizing the drawbacks.

The Benefits of Potassium

The Benefits of Potassium

???????As the third most common mineral in the body, potassium is responsible for supporting a wide range of bodily activities. Without sufficient potassium, the heart, brain, kidneys and muscles would not function properly. However, the Western diet’s preponderance of processed foods has created a population with a growing risk of potassium deficiency.

Potassium is an electrolyte that is crucial to the body’s electrical circuitry so that proper signals are conducted to and from the brain and between cells. It works in conjunction with the minerals sodium, calcium, chloride and magnesium. Simply moving a muscle requires potassium. Potassium helps to regulate the heart, which is triggered by potassium to contract, squeezing blood through the body a hundred thousand times each day.

In addition to keeping our muscles and heart in good working condition, potassium is also responsible for healthy bone maintenance, protecting against osteoporosis, reducing high blood pressure, lowering cholesterol and helping the kidneys to filter blood. It can also reduce feelings of stress and anxiety and keeps the body’s water levels balanced.

The recommended daily intake of potassium is as follows:

Infants birth – 6 months: 400 mg/day
Infants 7 – 12 months: 700 mg/day
Children 1 -3 years: 3,000 mg/day
Children 4 – 8 years: 3,800 mg/day
Children 9 – 13 years: 4,500 mg/day
Adolescents and Adults 19 years and older: 4,700 mg/day
Breastfeeding women: 5,100 mg/day

Most Americans are potassium deficient. “Relying on convenience and restaurant foods and not eating enough fruits and vegetables is why so many people don’t get enough potassium. Fresh and lightly processed foods, including dairy and meat, have the most potassium,” according to registered dietitian, Marla Heller.

An excess of sodium in the diet (which is common among Americans) can increase the amount of potassium you need. Others at risk of potassium deficiency (hypokalemia) are those who experience diarrhea, vomiting, malabsorption syndromes (such as Crohn’s disease) and excessive sweating. Alcoholics, smokers, drug users, athletes (or anyone who uses their muscles excessively), and those who use diuretics are also prone to hypokalemia. Symptoms include irregular heartbeat, muscle cramps, irritability, chronic diarrhea, weakness and stomach problems.
Food sources abundant in potassium are meat, poultry, fish (cod, salmon, and flounder), dairy products, legumes and fruits and vegetables (particularly bananas, citrus, avocados, tomatoes, potatoes and green leafy vegetables such as Swiss chard). Cooking destroys potassium, so try to eat potassium-rich foods either raw or minimally cooked (lightly steamed or roasted).