Tuesday, June 28, 2022

Frozen Vanilla Greek Yogurt with a Variety of Fruit
Celebrating National Frozen Yogurt Month


1/2 cup (102 g) Frozen Vanilla Greek Yogurt

Variety of Fresh Fruits. 1 Tablespoon of each: Orange, Strawberries, Blueberries, Kiwi, Raspberries, & Mango

Nutrient Analysis Services
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Potty Training Awareness Month
Preventing Constipation

June is Potty Training Awareness Month. Constipation in children is a common problem when potty training. Constipation is often characterized by infrequent bowel movements or hard, dry stools.

Causes of Constipation in Children

Toilet Training and Withholding. Your child may ignore the urge to have a bowel movement because of fear of the toilet or they don’t want to take a play break. Some children withhold when they are away from home because they are embarrassed to use a public bathroom. Withholding bowel movements sometimes results in a large painful mass of stool in the rectum called fecal impaction. If it hurts to have a bowel movement, your child may try to avoid a repeat of the uncomfortable situation. If you begin toilet training too early, children may hold in their stools, which can quickly become an involuntary habit that's tough to break.

Dietary Changes. Lack of fruits and vegetables or fluid in your child's diet may cause constipation. For some children, too much milk and not enough water can lead to constipation.

Medication or Disease. Certain antacids, antidepressants, muscle relaxants, and various other drugs can contribute to constipation. Changes in your child's appetite or diet due to illness may have the same effect.

Emotional Pressure to use the toilet or to give up diapers.

Symptoms of constipation in children
  • *Fewer bowel movements than usual.
  • *The child is fidgeting, clenching buttocks muscles, or other unusual dancelike behaviors.
  • *Experiencing Abdominal pain and cramping.
  • *Painful or difficult bowel movements.
  • *Hard, dry, or large stools.
  • *Feces in the child’s underwear.

Prevention of constipation in children
*Offer high-fiber foods. Include: Fruits and Vegetables; Beans and Lentils; Bran sprinkled on cereals or yogurt; Whole grain bread and cereal; Dried or soft fruit added to muffins or cereal; Fruit spread

If your child does not like vegetables, serve them hidden in casseroles, pasta, or puree in soups. Ask your child to help out when preparing meals. Children are more willing to eat their food if they play a role in making their own meals.

The American Academy of Pediatrics recommends the following amounts of fiber needed per age and gender. Pediatric Nutrition Handbook, 6th ed. Elk Grove Village (IL): American Academy of Pediatrics; 2009

            Age/Gender            Fiber (grams)
            2 - 3 years                       19
            4 – 8 years                       25
            9 – 11 years (female)       26
            9 – 11 years (male)          31

  • *Encourage your child to drink plenty of fluids. Water is the best choice.
  • *Establish regular meal and snack times
  • *Promote physical activity. Regular physical activity helps stimulate normal bowel function.
  • *Create a toilet schedule. Set aside time after meals for your child to use the toilet.
  • *Remind your child to use the bathroom.
  • *Ask your doctor if your child is taking any medication that may cause constipation.

Treatment of Constipation in Children
  • *Follow the prevention instructions.
  • *Consult with the pediatrician or family doctor before using over-the-counter suppositories or laxatives.
  • *Contact the doctor if four or five days have passed without a bowel movement, or if constipation is accompanied by abdominal pain, vomiting, or fever.
  • *Consult a dietitian who can help create an appropriate food plan high in fiber.

Foods to Boost Your Child’s Fiber, Nourish Interactive (pdf)
American Academy of Pediatrics

This young child describes his
concerns about Potty Training

 Potty Training Tips from Parents TV - For Mom

Elmo and his Father show How
Potty Time Can Be Fun: Sesame Street

The information presented here does not constitute medical advice for any individual. Specific cases may vary. Dietitians-Online and Weighing-Success recommend readers consult a qualified health professional on an individual basis. All materials are provided for your information only and may not be construed as medical advice or instruction. Readers should consult appropriate health professionals on any matter relating to their health and well-being.

Sunday, June 26, 2022

National Onion Day - From the Farm to the Table

Onions are bulb-shaped vegetables growing underground. Also known as bulb onions or common onions, they are grown worldwide.

Onions are rich in plant compounds and antioxidants, especially quercetin and sulfur-containing compounds. Colorful varieties, such as yellow or red ones, have different antioxidants than white ones.

Nutrition Benefits
Fat-free; saturated fat-free; very low sodium; cholesterol free; good source of dietary fiber.

Choose onions that are firm and dry with bright, smooth outer skins.

*Store whole onions in a cool, dark, well-ventilated place; use within 4 weeks.
*Refrigerate cut onions in a tightly sealed container; use within 2-3 days.

How to Grow Onions from Seed

Culinary Uses

 are served cooked, as a vegetable or part of a prepared savory dish, and can also be eaten raw or used to make pickles or chutneys. Onions may also be used as a main ingredient, for example in French onion soup, creamed onions, and onion chutney. They are versatile and can be baked, boiled, braised, grilled, fried, roasted, sautéed, or eaten raw in salads.

Recipe: RoastedOnions, by Ben Shapiro @Allrecipes 

Onions are pungent when chopped and contain certain chemical substances which irritate the eyes.

Onions are toxic to dogs, cats, guinea pigs, and many other animals.

Tips on how to add onions to your diet:

*Add sliced or diced white, yellow, green, or red onions to your favorite salad.
*Add caramelized onions to savory baked goods.
*Combine cooked onions with other vegetables for a healthy side dish.
*Add cooked onions to egg dishes, such as omelets, frittatas, or quiches.
*Top meat, chicken, or tofu with sautéed onions.
*Use onion and garlic as a base for stocks and soups.
*Make a homemade salsa with onions, tomatoes, and fresh cilantro.
*All onions to soup, chili, or stir-fry
*Blend raw onions with fresh herbs, vinegar, and olive oil for a tasty homemade salad dressing.

1. Onion, @Fruits_Veggies 
2. Planting, Growing, and Harvesting Onions, Old Farmer’s Almanac
3. Health Benefits of Onions, Healthline, by Jillian Kubala, MS, RDN

Pineapple Day - Celebrate Pineapples

Nutrition Profile

Pineapples contain the bromelain enzyme which can break down proteins so you can use them to tenderize meat.

Bromelain may help arthritis pain by easing inflammation. Pineapple also is a good source of vitamin C, which helps your immune system.

Pineapple Tidbits 
1. Hawaii produces about 1/3 of all pineapples in the world.
2. Pineapples are a cluster of hundreds of fruitlets.
3. Pineapples take about 18-20 months to become ready to harvest.
4. One pineapple plant can produce one pineapple at a time.
5. In 1493, explorer Christopher Columbus found pineapples on Guadeloupe Island in the Caribbean.
6. Historically, Hawaii was the world's largest pineapple producer and source for U.S. pineapples. Today the largest producers include the Philippines, Brazil, and Costa Rica.

Pineapple Selection
Pass over sour-smelling or bruised pineapples. Fruit from Hawaii or Central America tends to be freshest.

Pineapple Care
To make your pineapple softer and juicier, keep it at room temperature for 1 or 2 days before cutting.

How to Select
Choose pineapples with dark green leaves, heavy for size. Avoid soft or dark spots and dry-looking leaves.

How to Store

Eat as soon as possible.
Refrigerate cut pineapple for 2-3days.

Waffle with Peanut Butter, Pineapple, and Blueberries


1 Waffle

2 teaspoons Peanut Butter, reduced fat
1/4 cup Pineapple1/
3 cup Blueberries

1. Pineapple, Wikipedia  
2. 8 Fun Facts About Pineapple, #WebMD 
3. Pineapple: Nutrition. Selection. Storage @Fruits_Veggies 

Saturday, June 25, 2022

National Coconut Day

Coconut is the fruit of the coconut palm (Cocos nucifera). Coconuts have been grown in tropical regions for more than 4,500 years. Unlike their name suggests, coconuts aren’t nuts. They form part of the drupe family, which are fruits consisting of a fleshy external part with a pit and seed inside. Drupes have three layers: the outer layer, a fleshy middle layer, and a hard layer that surrounds the seed.

Recently, coconut has gotten a lot of publicity as being a super-healthy food, but much of the information is not supported by science. There is a variety of coconut-derived products adding flavor to your food - from coconut oil to coconut flour and coconut milk. But can a food so high in calories and rich with saturated fat be healthy?

Coconut Oil and Coconut Butter
Coconut oil is simply the oil extracted from the coconut meat, while coconut butter is made from coconut flesh ground into a spreadable paste

Coconut oil is high in saturated fat and solid at room temperature. It is used in some packaged foods and for cooking and baking. Cook with coconut oil in dishes where you'll notice and appreciate the flavor, like curries, soups, and even muffins.

Coconut butter is a rich and creamy product with a peanut butter-like texture. Unlike coconut oil, the butter actually contains the meat of the coconut so it is more solid and white. It is a common ingredient in the Paleo Diet and uses include replacing other nut butters in baking, spreading on toast, melting and drizzling on desserts, or just eating it straight.

It can be used as a vegan, dairy-free butter replacement, nut-free butter, as a base for desserts such as fudge and for frosting. Coconut butter is also known as coconut manna.

Coconut Milk
Coconut milk is made from a brew of coconut meat and water. It is rich and thick and more like a cream than milk. This plant-based milk has a delicious creamy taste and is great in smoothies, curries, soups, stews, desserts, etc. It’s very popular in Asian and Caribbean cuisine.

Coconut milk is a common replacement in recipes that traditionally call for cow’s milk. It’s also very popular among vegans and people who follow a dairy-free diet.

Coconut cream is the thick, creamy part of coconut milk that contains less water than coconut milk. It’s very suitable for desserts and in dishes requiring a rich consistency. You can also use it to make dairy-free whipped cream.

Condensed coconut milk is cooked coconut milk. The evaporation during the cooking process gives it a thick, creamy consistency.

Beyond the more traditional canned coconut milk, there is creamer for coffee, yogurt in various flavors, and coconut milk ice cream. While it may be a good option for vegans and those with lactose intolerance, the low protein content and high amount of fat actually make it a poor nutritional replacement for cow's milk.

Coconut Water
Coconut water is known for being an alternative to sports drinks, the hydrating water has electrolytes, sodium, and magnesium to help post-workout recovery. Some brands have been found to have fewer benefits than listed on the cartons, so be sure to buy from a trusted source.

Coconut Flour
Coconut flour is gluten-free flour made from de-fatted dried and ground coconut meat. The high fiber content is nutritionally beneficial, but it can sometimes make it difficult to bake with. Coconut flour is a great way to add coconut flavor to baked goods. Coconut flour is popular with special diets, like Paleo and Keto

Coconut Meat 
Once the outer green husk of the coconut is removed, what remains is the seed and its rich inner white lining, the coconut meat. It is a creamy and healthy snack with a bite. It can be used in granola, fruit salad, or by itself. Coconut meat is the base for many healthy coconut products such as coconut milk, coconut oil, shredded coconut, coconut ice cream, coconut yogurt, coconut kefir, and coconut flour.

Dried Shredded Coconut / Unsweetened Coconut Flakes
This is dehydrated coconut meat and it’s typically used in desserts, baking, and fruit salads. Coconut flakes are a tasty, healthy snack on their own or combined with nuts, seeds, and other fruit. You can buy them as flakes and chips. Prepackaged dried flaked coconut or dried shredded coconut is the most convenient to cook or bake with. Choose unsweetened dried shredded coconut or coconut flakes over-sweetened dried coconut, which has 2 teaspoons added sugar per ounce.

Coconut Sugar is made from the sap of the coconut flower rather than the coconut itself. In comparison to granulated sugar, it has a darker color, deeper flavor, and some versions come with added flavors. Coconut sugar has a rich taste with a hint of caramel. It’s not to be confused with palm sugar. Nutritionally, it's very similar to granulated and can be substituted 1-for-1 in baking or other cooking.
Vegetable Fritters with Green Chile-Coconut Chutney
recipe from Sara Moulton‘s cookbook Home Cooking 101 


Friday, June 24, 2022

Strawberry Mango Parfait

Our mango harvest is complete and the fun part begins. Creating a wonderful diversity of recipes. Today's food celebration is a Strawberry Parfait. 

The combination of Strawberries and Mangoes
is a summer delight.

Add some low-fat vanilla yogurt and you have a 
Strawberry Mango Parfait.
A refreshing summer treat.

Ingredients per Serving.
1/3 cup Strawberries, sliced
1/3 cup Mango, fresh, diced
1/3 cup Low-fat Vanilla Yogurt

Layer the ingredients or combine and Enjoy!

Nutrition Facts
Analysis per Serving
Calories (kcal)           118
Protein (g)                   5
Carbohydrates (g)       23
Total Dietary Fiber (g)  2
Total Sugars (g)           21
Added Sugar (g)          6
Fat (g)                          1
Saturated Fat (g)         1
Cholesterol (mg)          4
Calcium (mg)              153
Sodium (mg)                55

Take Your Dog To Work Day
Health Benefits of Having a Dog

Pet Sitters International’s Take Your Dog To Work Day® was created to celebrate the great companion dogs make and to encourage their adoption from humane societies, animal shelters, and breed rescue clubs. This annual event asks pet lovers to celebrate the humane-canine bond and promote pet adoption by encouraging employers to support “Take Your Dog to Work Day”.

Businesses, animal shelters, and pet-care professionals from around the world will work together to better the lives of shelter dogs everywhere. Pet Sitters International invites your business to participate in this fun and worthwhile event.

For nearly 25 years, research has shown that living with pets provides certain health benefits. Pets help lower blood pressure and lessen anxiety. They boost our immunity. "Studies have shown that Alzheimer's patients have fewer anxious outbursts if there is an animal in the home," says Lynette Hart, Ph.D., associate professor at the University of California at Davis School of Veterinary Medicine.

Health Benefits of a Dog

Studies have found that:

• Pet owners are less likely to suffer from depression than those without pets.
• People with pets have lower blood pressure in stressful situations than those without pets.
• Playing with a pet can elevate levels of serotonin and dopamine, which calm and relax.
• Pet owners have lower triglyceride and cholesterol levels than those without pets.
• Heart attack patients with pets survive longer than those without.
• Pet owners over age 65 make 30 percent fewer visits to their doctors than those without pets.

Caring for a pet can help 
with those healthy lifestyle changes by:
• Increasing exercise. Exercise doesn’t have to involve boring repetition at a gym. Taking a dog for a walk, riding a horse, or simply chasing a kitten around are fun ways to fit healthy daily exercise into your schedule.
• Providing companionship. Isolation and loneliness can make disorders such as depression even worse. Caring for a living animal can help make you feel needed and wanted, and take the focus away from your problems. Most pet owners talk to their pets, some even use them to work through their troubles.
• Helping meet new people. Pets can be a great social lubricant for their owners. Dog owners frequently stop and talk to each other on walks or in a dog park. Pet owners also meet new people in pet stores, clubs, and training classes.
• Reducing anxiety. The companionship of a dog can offer comfort, help ease anxiety, and build self-confidence for people anxious about going out into the world.
• Adding structure and routine to your day. Many pets, especially dogs, require a regular feeding and exercise schedule. No matter your mood—depressed, anxious, or stressed—you’ll always have to get out of bed to feed, exercise, and care for your pet.
• Providing sensory stress relief. Touch and movement are two healthy ways to quickly manage stress. This could involve petting a cat or taking a dog for a walk.

Pets and older adults
The key to aging well is to effectively handle life’s major changes, such as retirement, the loss of loved ones, and the physical changes of aging. Pets can play an important role in healthy aging by:
• Helping you find meaning and joy in life. As you age, you’ll lose things that previously occupied your time and gave your life purpose. You may retire from your career or your children may move far away. Caring for a pet can bring pleasure and help boost your morale and optimism. Taking care of an animal can also provide a sense of self-worth.
• Staying connected. Maintaining a social network isn’t always easy as you grow older. Retirement, illness, death, and moves can take away close friends and family members. And making new friends can get harder. Dogs especially are a great way for seniors to spark up conversations and meet new people.
• Boosting vitality. You can overcome many of the physical challenges associated with aging by taking good care of yourself. Pets encourage playfulness, laughter, and exercise, which can help boost your immune system and increase your energy.

Resources and References
Facebook. Take your dog to work
5 Ways Pets Can Improve Your Health
Take Your Dog To Work Day
Pet Sitters International

Celebration of the Senses:
How Our Five Senses Affect Food Choices

How The Five Senses Affect Food Choices

Thursday, June 23, 2022

National Hydration Day - Hydrate Right

Heat is one of the leading weather-related killers in the United States, resulting in hundreds of fatalities each year. Heat-related illnesses may occur when the body’s temperature rises too quickly to cool itself properly, or when too much fluid or salt is lost through dehydration, excessive urination or sweating.

Heat-related illnesses can range from cramps to heat exhaustion to heatstroke. Heatstroke can result in death and requires immediate medical attention.

At Risk

Factors or conditions making some individuals more susceptible to heat-related illnesses include older adults, young children, physically disabled, excessive body weight, fever, heart disease, mental illness, poor circulation, prescription medication, alcohol use, and sunburn.

Stay Hydrated

Drink plenty of water, non-alcoholic and decaffeinated fluids. Our body needs water to keep cool. Persons who are on fluid restrictive diets or have a problem with fluid retention should consult a physician before increasing their consumption of fluids. Limit caffeinated beverages and do not drink alcoholic beverages. 

Staying hydrated is important, especially when the temperature rises or during increased physical activity. Try these easy ways to increase your fluid intake:

1. Carry a reusable water bottle. Keep it full.
2. Add flavor to your water, such as slices of lemon, lime, cucumber or strawberries. Herbal ice teas can be a great way to increase fluids.
3. Eat Fruit or Popsicle. You can get fluids from the foods you eat. Watermelon and cantaloupe have high water content. A 100% fruit juice pop provides fluids and is refreshing on a hot day.
4. Plan ahead. If you are going to be outside at a picnic or ball game, make sure to pack plenty of fluids.

1. Academy of Nutrition and Dietetics, Hydrate Right

The Power of Pink Foods

The Power of Pink

Health Benefits of Pink Foods

Pink Grapefruits contain lycopene. Lycopene is a naturally occurring chemical that gives fruits and vegetables a red color. It is one of a number of pigments called carotenoids. Lycopene is a powerful antioxidant that may help protect cells from damage. Current research is exploring the role of lycopene in relationship to preventing heart disease and cancer of the prostate, breast, lung, bladder, ovaries, colon, uterine, and pancreas.

Pink Salmon is a good source of omega-3 fatty acids. In addition, pink salmon is rich in calcium, protein, magnesium and potassium; and contains iron, niacin, selenium, and vitamins A, B-12, C and E. Research shows that omega-3 fatty acids may reduce inflammation and help lower risk of chronic diseases such as heart disease, cancer, and arthritis. Omega-3 fatty acids are highly concentrated in the brain and appear to be important for cognitive (brain memory and performance) and behavioral function.

Researchers believe the red pigment (called betacyanin) in beets may protect against the development of cancerous cells and might play a role in reducing the inflammation associated with heart disease.

Raspberries contain high levels of ellagic acid, a polyphenol and antioxidant being studied as a food in the fight against cancer. Raspberries are also rich in anthocyanins, a flavonoid compound that gives them their red color. Anthocyanins may help protect the circulatory, cardiovascular and neurological systems. Raspberries are a rich source of vitamin C, manganese and dietary fiber; and is a low-glycemic index food.

Red Onions are a natural sources of quercetin. Quercetin is a bioflavonoid and has antioxidant and anti-inflammatory properties. Quercetin is being studied for treating conditions of high cholesterol, heart disease, circulation problems, diabetes, cataracts, peptic ulcers, inflammation, asthma, gout, chronic fatigue syndrome, preventing cancer, and for treating chronic infections of the prostate. Quercetin research is evaluating the effectiveness of increased endurance and improved athletic performance. Red onions also provide allicin, an organic sulfur compound responsible for the taste and smell of onions. Allicin may protect against inflammation, allergies, and bacteria; and may reduce the risk factors of certain types of cancers.

Guavas are rich in dietary fiber, vitamins A and C, folic acid, potassium, and manganese. Guava contains about 4 times the amount of vitamin C as an orange. Vitamin C is an antioxidant, which helps, protects cells from free radical damage. Currently, there is insufficient evidence to rate the effectiveness of guava in the treatment of colic, diarrhea, diabetes, cough, cataracts, high cholesterol, heart disease, cancer, and other conditions. More research is needed to evaluate the usefulness of guava for these conditions.

Yogurt, Raspberry, Low Fat or Fat-Free Yogurt has been associated with a wide range of health benefits, due to its bacterial cultures and the many nutrients it contains. Yogurt is an excellent source of protein, calcium and potassium. Some research shows that yogurt with probiotic cultures may help improve the immune system; reduce yeast infections in women; help with digestion; and reduce colon and other cancer risks. Calcium has beneficial effects on bone mass and may help prevent osteoporosis. Many people who are lactose intolerant can enjoy yogurt. One serving of yogurt is one eight-ounce cup or serving.

American Cancer Society (ACS) www.cancer.org
American College of Obstetricians and Gynecologists www.acog.org
American College of Radiology (ACR) www.acr.org
The American Society of Clinical Oncology (ASCO) www.asco.org
The American Medical Women's Association (AMWA) www.amwa-doc.org
CancerCare www.cancercare.org
Men Against Breast Cancer (MABC) www.menagainstbreastcancer.org
National Medical Association (NMA), www.nmanet.org
The Oncology Nursing Society (ONS) www.ons.org
Prevent Cancer Foundation www.preventcancer.org
Susan G. Komen for the Cure® www.komen.org
Centers for Medicare & Medicaid Services (CMS) www.cms.gov
National Cancer Institute (NCI), www.cancer.gov

Tuesday, June 21, 2022

MyPlate Dairy Group - Choose Low-Fat or Fat-Free Dairy

What foods are in the Dairy Group?

Nutrients and Variety from the Dairy Group

Comparing Dairy and Dairy-Free Alternatives 

Yogurt with Fruit Parfaits

Nutrition.gov News

Dietitian Blog List