1. Juice - How much juice should my children have?
2. Juice - What should I look for on the label when I buy juice?
3. Functional Foods - I’ve been reading about "functional foods” recently, can you explain what that means?
4. Plant Sterols - Can plant sterols reduce my risk of heart disease?
5. Butter - Which is better, butter or margarine?
6. How can I encourage my picky child to eat more fruits and vegetables?
7. What is soluble and insoluble fiber and how much should I eat of each?
8. What is gluten-free? Should I be eating gluten-free?
   
   

Juice - How much juice should my children have?

To answer this question, we rely on The American Academy of Pediatrics, which has issued recommendations to guide parents and care-givers of infants and children. Too much juice in an infant or child’s diet can lead to bad dental health, contribute to obesity and take up too much space in the child’s tummy.

Start juice only when a child can sip from a cup (approximately 6 months of age), and limit the daily amount to no more than 4-6 ounces from age 1 to age 6 years. Allowing a child to carry and sip from a bottle or a cup of juice all day is a key factor in tooth decay. Never put a child to bed with a bottle or sippy cup of juice. The carbohydrate in the juice feeds bacteria in the mouth which cause tooth decay while the child sleeps.

For ages 7-18 years of age, juice intake should be limited to 8-12 ounces. There is no nutritional advantage to drinking juice rather than eating a piece of fresh fruit. On the contrary, whole fruit provides needed fiber and other nutrients not found in juice.

For more information, see full recommendations from the American Academy of Pediatrics: http://aappolicy.aappublications.org/cgi/content/full/pediatrics%3b107/5/1210

Juice - What should I look for on the label when I buy juice?

The Food and Drug Administration (FDA) mandates that for a product to be labeled as "juice” it must contain 100% fruit juice. Check the beverage label for descriptive words such as "drink", "beverage," or "cocktail." If you find those descriptors, you will know the product contains between 10% and 99% juice and added sweeteners, and flavors. Fruit drinks are NOT a nutritional equivalent to fruit juice.

Sometimes the front label panel will showcase added fortifiers, such as vitamin C or calcium. These ingredients must be listed on the label, according to FDA regulations.

As for amounts, juice should be limited to 4-6 ounces a day for children 1-6 years of age. Ages 7-18 years of age, juice intake should be limited to 8-12 ounces.

To stay with natural sweeteners, check the label for the ingredient "high fructose corn syrup.” This is a super-sweetener which is many times sweeter than sugar and does not occur in nature.

Functional Foods - I’ve been reading about "functional foods” recently, can you explain what that means?

A functional food is an ordinary food that is spiked with an additional amount of a nutrient that has specific health properties. Some people think of these foods as a combination of foods and pharmaceuticals. In essence, the additions are actually present in whole foods, but not in amounts sufficient to cause the desired health effect.

Examples of functional foods are: Yogurt with added probiotics (friendly bacteria already present in our bodies) with the possible benefit of improving gastrointestinal health, margarine laced with plant sterol and stanol esters with the possible effect of lowering LDL and total blood cholesterol levels.

The Food and Drug Administration has relaxed standards for health claims on labels. Even if the benefit does not have significant scientific agreement, the nutrition claim can be made if there is some weight to the scientific evidence as long as there is a statement on the label to disclaim total cause and effect.

The best bet for all-around good nutrition is to make sure your diet is rich in vegetables, fruits, legumes and whole grains – all of which are loaded with naturally occurring essential nutrients.

Plant Sterols - Can plant sterols reduce my risk of heart disease?

Plant sterols can play a role in cholesterol management. The Food and Drug administration considers research on plant sterols strong enough to authorize a health claim on labels. When 2 grams of plant sterols are consumed in a day, there can be an estimated 10% reduction in LDL cholesterol. This 10% reduction of LDL cholesterol translates into a decrease in a reduction in the risk of heart disease by up to 10%.

Plant sterols are found naturally in some vegetable oils, nuts, grain products, fruits and vegetables. However, the amount present in these foods is very small, so it is not practical to meet the 2 gram a day recommendation through consuming these foods alone. (It would take 7,000 calories worth of almonds to meet the 2 gram plant sterol recommendation.) Plant sterols have been extracted and concentrated from natural sources, and have been added to some commonly consumed foods. Check out the labels on some margarines, mayonnaise, orange juice and, more recently, yogurt "shots,” if you are in search of plant sterols.

Plant sterols are chemically close to cholesterol. The difference is how your body uses them. Plant sterols compete for binding sites, so that you actually absorb less cholesterol.

Remember that to effectively lower your LDL cholesterol, you must also:

♥ Limit your total calories from saturated fat to 7% of your total calories, and watch the label for sources of trans fat (your heart’s enemy).
♥ Consume less than 200 milligrams daily of dietary cholesterol.
♥ Eat low-fat dairy products and lean meat sources.
♥ Bump up your fiber to 25-30 grams a day.

For more information: http://eatright.org/ada/files/The_Plant_Sterol_Story.pdf

Butter - Which is better, butter or margarine?

The one you choose can influence heart health by impacting your dietary cholesterol level.

Butter is high in both saturated fat and cholesterol. Both have been shown to raise total blood cholesterol and LDL cholesterol (the one that gunks up the arteries and can lead to an increased risk of heart attack or stroke).

Keeping saturated fat to less than 10 percent of total calories and trans fats as low as possible are part of translating the 2005 Dietary Guidelines for Americans.

Replacing butter, lard, solid shortening and hard stick margarine with unsaturated fats of vegetable origin will help. If it comes in a tub, it is likely to be less saturated than a stick. Read the ingredient list and look for oils like olive, canola, sunflower and soy.
"Light” versions of margarines (or butter blends) have been whipped with water and may not perform well in recipes – they may also leave your toast soggy.

For more information, check out: http://eatright.org/ada/files/DIETARY_FATS.pdf

How can I encourage my picky child to eat more fruits and vegetables?

Some effective ways to help make fruits and vegetables favorite food choices for your child:

• Include your child in the meal and or snack planning. Shop for fruits and vegetables together, and make an adventure out of it.
  
• Include your child in the meal and or snack preparation. Show your child how cooking healthy meals or snacks can be exciting! Show your child how certain fruits and vegetables change consistency during the cooking process. Talk about the health benefits of eating a “rainbow of various colored fruits and vegetables,” and which vitamins and minerals each fruit and vegetable contains.
  
• While you and your child are cooking, do taste tests with your child, and experiment with different herbs and spices to enhance the flavor.
  
• Children learn from their parents. Parents and children need to eat together, and enjoy meals and snacks together!
  
• Parents should be a positive role model for their child. If your child sees you eating a “new” vegetable or fruit, they often like to “mimic”, and will try it too.
  
• Parents also need to realize that it may take numerous tries before a child will try sometime “new” on his or her plate. Don’t give up! Continue to offer the “new” fruit or vegetable on your child’s plate, and in time, your child will learn to like it. Remember, your child’s taste buds constantly change!
  
• Always make your child’s meal or snack time an enjoyable experience!

What is soluble and insoluble fiber and how much should I eat of each?

Soluble fiber is dietary fiber that absorbs water and dissolves or swells to form a gel. It is primarily found in fresh fruits, fresh vegetables, oats, barley, legumes and seaweed. Soluble fiber acts to decrease the rate of stomach emptying and increase transit time through the intestines. It may decrease your blood cholesterol, reduce your risk of heart disease, and help keep your blood sugars under control.

Insoluble fiber is dietary fiber that is not soluble in water, and is composed of lignin, cellulose and hemicelluloses. It is primarily found in oats, corn bran, wheat, whole grain breads and cereals. Insoluble fiber acts to move things along in your digestive tract, increase bulk and promote regularity.

Some foods, such as oats and beans, contain both soluble and insoluble fiber. Therefore, you do not need to separate the amount of soluble and insoluble fiber that you consume in foods. Aim for a daily intake of 20 to 35 grams of fiber per day by eating a variety of high fiber plant-based foods. If you would like to try to increase your fiber intake, this must be done gradually on a week to week basis. Remember to increase your fluid intake as you increase your fiber intake. Each person’s fiber tolerance is unique and daily fiber intake needs to be individualized. Contact your Giant nutritionist for further guidance.

What is gluten-free? Should I be eating gluten-free?

What is gluten? Gluten is the generic name for certain types of proteins called prolamins in wheat, rye, and barley. The actual names of these prolamins are gliadin in wheat, secalin in rye, and hardein in barley. All forms of wheat, rye, and barley must be avoided on a gluten free diet, and are listed in the chart below:

However, a wide variety of foods can be eaten:

Following a strict gluten-free diet, when not medically prescribed, poses a significant risk for many vitamin and mineral deficiencies. For people following a strict gluten-free diet, the vitamins and minerals that must be addressed for adequate dietary intake are folic acid, B vitamins, iron, calcium, vitamin D and fiber. If you have been diagnosed with a condition that requires that you follow a gluten-free diet, contact a registered dietitian – one of our in-store Nutritionist - for help with meal planning.