Let’s Hear it for Popcorn!

popcornAccording to a study by the American Chemical Society in San Diego, if you want a healthy, whole grain treat make it popcorn.

Their Researchers found that popcorn has more healthy for you antioxidants called polyphenols than some fruits or vegetables. In every serving of popcorn there are 300 milligrams of polyphenols compared to 114 mg per serving of sweet corn and 160 mg per serving for all fruits. A big difference!

The study demonstrated that the levels of polyphenols in popcorn are higher than previously thought. The levels are similar to those levels found in a serving of  nuts and 15 times higher that the levels found in whole-grain tortilla chips.

The highest concentrations of polyphenols and fiber are found in the hulls of the popcorn; you know…those annoying little bits that get caught in teeth.

“Of course adding butter, salt and other calorie-laden flavorings can turn this snack from healthy into unhealthy. Air-popped popcorn has the lowest number of calories,” one of the researchers reported. He added, “Microwave popcorn has twice as many calories as air-popped, and if you pop your own with oil, this has twice as many calories as air-popped popcorn. About 43 percent of microwave popcorn is fat, compared to 28 percent if you pop the corn in oil yourself.”

The study makes a point of stressing that one is not suggesting eating popcorn instead of fruits and vegetables, as popcorn lacks the vitamins and other nutrients found in fruits and vegetables that are essential for good health.

The study continues to promote popcorn as a snack as it is the only snack that is 100 percent unprocessed whole grain. One serving of popcorn will provide more than 70 percent of the daily intake of whole grain. The average person only gets about half a serving of whole grains a day. Eating popcorn could fill that gap in a way that most of us would enjoy.

The study was not funded by the food industry.

SOURCE: American Chemical Society

 

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Banana in a Blanket

For a fun change for breakfast, try Banana in a Blanket.

Banana in a blanket is a breakfast that the kids can help prepare. There’s no cooking involved.

Banana

Preparation time: 5 minutes

 1 (6 inch) whole wheat tortilla
1 tablespoon reduced-fat smooth peanut butter
1 medium banana
1 teaspoon maple syrup or honey
1 tablespoon crunchy, nutty nugget cereal
 

Instructions: Lay tortilla on a plate. Spread peanut butter evenly on the tortilla. Sprinkle cereal over peanut butter.

Peel and place banana on the tortilla and roll the tortilla. Drizzle maple syrup or honey on top.

Optional: garnish the banana in a blanket with more cereal on top.

 

Serves: 1
½ Cup of Fruit per Serving
Fruit and/or Veggie Color(s): White [What’s This?]
 
Nutrition Information per serving: calories: 303, total fat: 6.4g, saturated fat: 1.2g, % calories from fat: 17%, % calories from saturated fat: 3%, protein: 9g, carbohydrates: 63g, cholesterol: 0mg, dietary fiber: 7g, sodium: 306mg
Each serving provides: An excellent source of fiber, and a good source of vitamin C, folate, magnesium and potassium.
 
Recipe was developed for Produce for Better Health Foundation by Chef Mark Goodwin, CEC, CNC. This recipe meets PBH and Centers for Disease Control & Prevention (CDC) nutrition standards that maintain fruits and vegetables as healthy foods.

Recipe from the Cool Fuel for Kids cookbook.

Source:http://www.fruitsandveggiesmorematters.org/

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How Much is Enough Food for a 4-8 Year Old?

foodWith all the concerns about children’s food consumption, and gaining unhealthy amounts of weight, the following guidelines, on what to feed children 4-8 years old, may prove helpful.

The guidelines are from WebMD (fit.webmd.com).

DAIRY

Total Servings a Day: 4

Look for reduced-fat, low-fat, or skim.

1 Serving Size

Milk

1/2 to 3/4 cup

Cheese

Choose 1:

• 2 to 3 dice-sized cheese cubes

• 1/2 to 1 slice packaged cheese

Yogurt

1/2 cup to 3/4 cup (4 to 6 oz)

PROTEIN

Total Servings a Day: 2

Make most meat choices lean or low-fat.

1 Serving Size

Meat, Fish, Poultry, or Meat Substitute

1 oz (about the 1/3 to 1/2 the size of an adult’s palm)

Tofu or Tempeh

1/2 cup

Egg

1 egg

4 Tbsp (about the size of your child’s fist)

Beans or Peas

Nuts (includes peanut butter)

2 Tbsp

VEGETABLES

Total Servings a Day: 4 to 8

Serve mostly green or brightly colored veggies.
Limit starchy veggies like potatoes.

1 Serving Size

3 to 4 Tbsp

Starchy Vegetables (like white potatoes)

Limit to 1 to 2 servings a day.

FRUIT

Total Servings a Day: 2

Raw fruit is best.

1 Serving Size

Choose 1:

• 1/2 to 1 small raw fruit

• Canned 4 to 6 Tbsp

Opt for fruit packed in water, juice, or light syrup
instead of heavy syrup.

4 to 6 oz total per day

Fruit Juice

GRAINS

Total Servings a Day: 4

Choose whole-grain options when possible.

1 Serving Size

Choose 1:

• 1 slice of bread

• 1/2 English muffin

• 1/2 Bagel

• 1/2 to 1 Tortilla

Cooked cereal

1/2 cup

Cold, Dry cereal

1 cup

Pasta, noodles, rice or grains

1/2 cup

Sources:

Pediatric Nutrition Handbook 6th edition, American Academy of Pediatrics Committee on Nutrition. 2009.

American Cancer Society: “Controlling Portion Sizes.”

Let’s Move: “Healthy Families.”

A Parent’s Guide to Childhood Obesity, American Academy of Pediatrics. 2006.

© 2011 WebMD

fit.webmd.com

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What Can You Eat for 100 Calories?

The 100 calorie packs available in most major food markets can be a handy way to maintain snack portion control between meals for kids and adults.

The challenge… read the nutrition label and see what the salt, fat, and carbohydrate intake is in this low calorie snack. It may be 100 calories, but it is not necessarily a healthy snack.

The site, fruits & veggies, more matters, at www.fruitsandveggiesmorematters.org/healthy-weight-management,  issued a 100 calorie list of foods that make for healthy and low calorie snacking. Here are their suggestions:

 100 Calorie Snacks

Tortilla Chips  – 3/4 c

Strawberries –  2 cups

Sliced Peppers –  2 cups

Pretzels –  1 ounce

Muffin  – 1 ounce (1 mini)

Lettuce, shredded -20 cups

Ice Cream (not premium) 3/8 cup

Fresh Blueberries  – 1 1/4 cup

Donut 3/8 –  whole

Cucumbers, sliced  – 7 cups

Chocolate Chip Cookies – 2-2inch cookies

Cherry Tomatoes –  4 cups

Cheese P-Nut Butter Snack Cracker  – 3

Cantaloupe Cubes – 2 cups

Canned Peaches (in juice) – 1 1/2 cup

Bagel –  1/4 of 5 oz. bagel

Baby Carrots – 2 cups

Apple Slices –  2 cups

American Cheese (thin slices) -2 slices

100% Vegetable Juice -2 cups (16 fluid ounces)

100% Orange Juice – 7 fluid oz.

Happy Snacking on 100 Calories!

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After School Food Safety

foodThe kitchen, for food, is often the first place children go when they get home from school, but it’s not always the safest place. Millions of children become ill from the food they eat.

Here are some food safety recommendations from the U.S. Department of Agriculture (USDA) to share with children to help keep them safe after school. When coming home after school, kids can help prevent illnesses by following these recommendations:

  1. Place books, bags, and sporting equipment on the floor, not on eating counters or the kitchen table where germs could be transferred.
  2. Clean out lunch boxes and throw away perishable sandwiches or other “refrigerator type” foods, such as yogurt tubes or cheese sticks, left over from lunch.
  3. Wash your hands before you make or eat a snack. Hands carry lots of germs, and not washing hands is a top cause of foodborne illness.
  4. Always use clean spoons, forks, and plates.
  5. Wash fruits and vegetables with running tap water before you eat them.
  6. Do not eat bread, cheese, or soft fruits or vegetables that are bruised or have spots of mold.
  7. Do not eat unbaked cookie dough because it may contain raw eggs that can have Salmonella bacteria.
  8. Do not leave cold items, like milk, lunchmeat, hard cooked eggs, or yogurt, out on the counter at room temperature. Put these foods back in the refrigerator as soon as you’ve fixed your snack.
  9. Don’t eat any perishable food left out of the refrigerator, such as pizza — even if it isn’t topped with meat. Food should not be left in the temperature “Danger Zone” of 40 to 140 °F for more than 2 hours (1 hour if the temperature is 90 °F or higher).

Heating or cooking foods in microwave ovens can present food safety and personal safety challenges. Some foods do not heat evenly to destroy all bacteria that could be present. Keep these tips in mind:

  1. Read package directions carefully. An adult needs to tell children whether to use the minimum or maximum cooking time on food package directions.
  2. Use only microwave-safe cookware. Don’t put metal or foil-wrapped foods in the microwave. Never microwave food in cold storage containers, such as margarine tubs, cottage cheese cartons, or bowls from frozen whipped topping. The containers can melt and transfer harmful chemicals into the food.
  3. For more even cooking and to better destroy bacteria, cover a dish of food with a lid, plastic wrap, or wax paper. Turn up one corner to let excess steam escape while food is microwaving.
  4. Halfway through cooking, rotate food packages and dishes or stir food during microwaving — even if the oven has a turntable. This helps the food cook more evenly and safely.

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