Healthy Living Reality

Category: food choices

  • Peanut Butter Adventures, Episode 1

    Here’s the first installment of my adventures with peanut butter. Sure, I have a growing boy at home, but there’s more to the story. I’ve been making peanut butter sandwiches for a local food pantry for a year. Now, I’m going to hand out jars of peanut butter when I see a need on the streets. Hope you love the adventure! 

    For now, let’s just talk about peanut butter. Next time, we’ll get into some adventures. 

    Peanut Butter as an American Institution

    Peanut butter is one of the best all-around foods. It’s convenient, inexpensive, nutritious, and delicious. Those reasons are probably why peanut butter sandwiches are the most popular plant-based sandwiches in the US according to USDA data. (If you’re curious, the popularity of cold cut sandwiches, burgers, and hot dogs outweighs the popularity of peanut butter sandwiches). 

    How Much Peanut Butter Are We Talking About?

    Americans consume an average of 4.4 pounds of peanut butter per year. That’s more than 60 2-tablespoon servings, or 4.5 16-ounce jars. For a family of four that consumes the average amount, that comes out to 18 jars of peanut butter per year, or about 1 jar every 3 weeks. 

    If you’re a peanut butter-loving household, I bet you have far more than that! Schoolchildren could easily eat 5 peanut butter sandwiches a week for the duration of the school year, or about 35 weeks. That adds up to 105 sandwiches, or more than 7 jars of peanut butter. That’s before adding in snacks and PB sandwiches on vacation! 

    How Much Peanut Butter in Peanut Butter Adventures?

    My household goes through far more than 18 jars of peanut butter a year. My son eats some, but not that much (and to be fair, a lot of his peanut butter consumption is at breakfast at my parents’ house!). 

    I estimate we go through 150 jars a year! That’s because I make sandwiches every week for a local food pantry. I use 3 jars most weeks, or enough for 30-40 sandwiches. I’m definitely doing my part to support the peanut butter industry! 

    Now, I’ve started carrying around a jar of peanut butter to give away to people who seem to need it. Unfortunately, there are a lot of people in my neighborhood who are grateful for something that is so affordable to me. 

    How to Make Peanut Butter

    Peanut butter is magical to me. Just put peanuts in a blender, and puree them until they turn into thick, sticky peanut butter. For a more spreadable texture, add 1-2 spoonfuls of oil. For flavor, add salt. It’s so simple!

    Peanut butter that you buy in stores can range from 100% peanuts to having ingredients like sugar, salt, and solid fats from hydrogenated soybean oil or tropical oils like palm oil. You’ll pay for the privilege of having natural, organic peanut butter with nothing but peanuts, but if you look around, there can be compromises, like peanut butter without hydrogenated oils. 

    Of course, there are all kinds of variations on peanut butter. Flavors of peanut butter include cinnamon, cocoa, and white chocolate. For decades, there’ve been jars of peanut butter and jelly stripes to make sandwich-making easier. 

    A Convenient and Nutritious Food

    Peanut butter needs no refrigeration. It’s ready to eat. It’s cholesterol-free, low in saturated fat, and high in healthy monounsaturated fats. It’s a source of plant-based protein, and it has dietary fiber. At about $2 per 16-ounce jar for a store brand of peanut butter, it’s remarkably inexpensive. I’ll go into cost comparisons with other foods in another post. 

    Healthy Ways to Use Peanut Butter

    A peanut butter sandwich on whole-grain sliced bread is one healthy choice for peanut butter. Here are a few variations on classic PB sandwiches. 

    Peanut butter on whole-grain bread has fiber and antioxidants.
    • Peanut butter on whole-grain tortilla or wrap, wrapped around a banana
    • Diced stewed (or microwaved) apple or pear with cinnamon on PB and whole-grain bread or toast
    • Peanut butter on half a whole-grain bagel, with pear slices

    Peanut butter is good for way more than sandwiches. 

    • Dip celery, carrots, apple slices, or pear slices into peanut butter.
    • Blend frozen banana chunks with peanut butter and cinnamon, cocoa powder, or voila extract.
    • Thin out creamy peanut butter to make a sauce for an Asian-inspired dish with whole-grain spaghetti
    • Add peanut butter to oatmeal or whole-wheat pancake batter, or top whole-grain pancakes or waffles with peanut butter instead of butter.
    • Top oatmeal, yogurt, or cottage cheese with peanut butter and fruit.

    For a healthier dessert, stuff dates with peanut butter – just watch the calories, since they add up fast!

    More Ways to Enjoy Peanut Butter

    If you’re looking for a treat without worrying about nutrition, there are any number of ways to enjoy peanut butter. 

    • Classic PB&J sandwich with white bread, peanut butter, and grape or strawberry jelly. Honey is another option.
    Peanut butter and jelly on white bread may be a happy memory from childhood for many people.
    • Peanut butter cookies or peanut butter oatmeal cookies. 
    • Peanut butter bars and peanut butter cheesecake.
    • Peanut butter frosted brownies or cake.
    • Energy balls with peanut butter, oats, sugar, honey, or powdered sugar, and cocoa powder. 
    • Peanut butter-filled pretzels
    • Peanut butter milkshakes and smoothies with added sugars.
    • Peanut butter pie, with or without whipped topping blended in or on top, and on a chocolate, graham cracker, or standard pie crust

    I’m excited to keep using peanut butter and giving it away. I’ll keep you posted on how my peanut butter adventures go!

    How do you use peanut butter?

  • Reasons to Eat Dairy: Should You Have More?

    Many people accept non-dairy substitutes as healthier than dairy products, but is it really best to avoid milk, yogurt, and cheese? Here’s a look at dairy recommendations, average consumption in the US, and nutrients in dairy products versus dairy-free substitutes. We’ll also look at why many people avoid dairy products and why you should…or shouldn’t. 

    Dairy Recommendations and Average Consumption

    The Dietary Guidelines suggest that adults get about 3 servings (“cup-equivalents”) per day of dairy products, with most choices being low in fat. Here are examples of 1 cup-equivalent servings.. 

    • 1 cup of skim milk or reduced-fat milk, kefir, or buttermilk
    • 1.5 ounces of low-fat or non-fat cheese like non-fat singles or low-fat cheddar, mozzarella, or Swiss cheese
    • 1 cup of low-fat or fat-free plain yogurt

    Camembert, feta, cotija, cottage cheese, ricotta cheese, and ice cream also count as dairy products. 

    The guidelines note that cream, sour cream, and cream cheese don’t count due to low calcium and protein content. Butter also doesn’t count. 

    Americans are low in dairy consumption. Men get about ⅔ of recommended amounts, and women get less than half. 

    Nutrients in Dairy Products and Non-Dairy Substitutes

    Important nutrients in dairy products are protein, calcium, and vitamin D. 

    • Protein in dairy products is high-quality or complete. It has all the essential amino acids.
    • Calcium is essential for strong bones, and most people don’t consume enough. This increases risk for osteoporosis later in life, which increases the risk of fractures. 
    • Vitamin D is in fortified milk and in some fortified cheeses and yogurt products. 

    Dairy products are among the main sources of calcium and vitamin D in our diets. 

    It’s also interesting that research studies find that people who consume more dairy products tend to have lower body weights.

    Start your day with yogurt, fruit, and seeds for a balanced and nutrient-dense breakfast.

    Non-dairy substitutes are likely to be low in protein, though they’re often high in calcium and vitamin D. They are also often fortified with vitamin B12, which is important if you’re on a vegan or plant-based diet. The only natural sources of vitamin B12 are animal-based foods like dairy products, eggs, and meat. 

    Reasons People May Avoid Dairy

    There are many reasons why some people should or need to choose dairy-free options. Some people may have milk allergies, when their immune system mounts a dangerous response to proteins in milk. It’s critical to avoid the specific proteins in dairy products that cause reactions, though the response is unrelated to lactose. 

    Lactose intolerance may be the best known reason for avoiding dairy products. It’s when your body has inadequate amounts of the enzyme lactase. This leads to trouble breaking down lactose, which is the type of sugar naturally present in cow’s milk. It’s not life-threatening, but consuming too much lactose can cause unpleasant gastrointestinal symptoms including diarrhea and an upset stomach.

    A glass of milk can be a good post-workout replenishment snack with protein and carbohydrates.

    Some people may avoid dairy because of the saturated fat content. For example, an ounce of brie cheese has 6 grams of saturated fat, though it’s not clear whether saturated fat in dairy products is as harmful as from fatty meat. People may also be concerned about cholesterol intake, though research supports that a diet low in saturated fat is far more important than cholesterol consumption.

    Here are more reasons why people may choose to avoid dairy.

    • They’ve heard that dairy products are unhealthy.
    • They don’t like the taste of milk, or they prefer the taste of almond milk or oat milk.
    • They don’t want calories from milk, and would prefer to drink something lower in calories like almond milk or water.
    • They don’t want sodium from cheese.
    • They don’t like the sour taste of plain yogurt and they don’t want the added sugars or sweeteners in flavored yogurt.

    How Much Dairy Can You Tolerate?

    Some people need to avoid dairy products entirely due to allergies or severe lactose intolerance. Still, most people with lactose intolerance can tolerate some lactose. Talk to your doctor if you’re not sure!

    In an article published in Evidence Reports/Technology Assessments, researchers looked at how much lactose people who reported being lactose intolerant could have at one time without symptoms. They found that the vast majority of participants in studies did not report symptoms until they had at least 12 grams of lactose. 

    In comparison, an ounce of cheese may have 1-3 grams of lactose. A single-serve container of Greek yogurt has about 6 grams. A cup of milk may have 12 grams of lactose. 

    If you’re determined to drink milk and get all of the nutrients it has, but you can’t handle lactose, consider lactose-free milk. 

    Easy Ways to Boost Dairy Consumption

    A fruit and cheese platter can be a nutritious and satisfying alternative to a sugar-sweetened dessert.

    Here are ways to add dairy products to your day for more protein and calcium.

    • Have yogurt or milk with cereal.
    • Make oatmeal with milk, or make overnight oatmeal with yogurt or cottage cheese.
    • Choose sliced cheese instead of processed meat for sandwiches and in salads.
    • Add cheese to eggs instead of adding sausage or bacon pieces.
    • Have cereal with milk or yogurt.
    • Use parmesan cheese and ground almonds for breading instead of white bread crumbs.
    • Top vegetables with cheese.
    • Use low-fat string cheese sticks instead of meat sticks for snacks.
    • Have cheese and fruit instead of sugar-sweetened foods for dessert.
    • Add milk to your coffee or tea.
    • Drink milk after a workout to support muscle recovery and to replenish glycogen (stored carbohydrates).
    • Make dips with cottage cheese or yogurt.

    How much dairy do you consume? Are there certain types you love and can tolerate? Do you choose non-dairy substitutes sometimes? 

  • Top Ways to Get Your Kids to Eat Vegetables

    Do your children eat enough vegetables? Most kids don’t even come close. The USDA says only half of children eat a vegetable on a given day. In comparison, the Dietary Guidelines suggest at least 1 ½-2 ½ cup of vegetables per day for children ages 4-8 years.

    The shortfall is even more shocking when you realize that half of these vegetables are potatoes, often as French fries or potato chips.

    Still, it’s possible to get children to eat vegetables. With some trial and a lot of error, I’ve found a few approaches that work for our family. Here are 9 strategies I use to make sure my child gets his vegetables (almost) every day.

    1. Model Prioritizing Vegetables

    What you do may have more influence on your children than what you.say or what anyone else says or tells them. If you eat your vegetables on a daily basis, chances are that they will, too. They may develop this healthy habit later rather than sooner, but they learn from what they see in the home and when they’re out with you.

    Are they learning…

    • That vegetables are on the plate at most meals, or that vegetables are an afterthought for some days, sometimes?
    • That a well-stocked fridge, freezer, and counter have vegetables, or that if vegetables run out, it’s okay to wait until the next big trip to the supermarket?
    • That you look for vegetables when you eat out, or that vegetables are only for boring occasions at home?
    • That vegetables are delicious and fun, or that they’re a chore to eat?

    Think about your meals and your home, and what they are telling your children about vegetables.

    2. Let Them Have Preferences 

    Ask, and they’ll tell you. My son is very clear about what he wants. I let him choose his vegetables from some options that I offer. It’s rare that I go against him. He’s happy because he chose something he likes, and I’m happy because he’ll eat his vegetables. Some kids love raw, colorful vegetables. My son only eats cooked ones except for tomatoes. 

    Some kids love colorful foods, so try everything!

    Another benefit of offering choices is that when kids get to choose, they can take ownership. It happens with clothes they choose, room decorations, and many other areas of their lives. It seems to translate to food, too.

    3. Serve Small Portions

    I used to try to get him to eat more vegetables by serving large portions. It would always be vegetables that he likes, whether eggplant, broccoli, or green beans. And he wouldn’t eat a bite. 

    It took me some time to realize that smaller portions worked better. Maybe the large amounts were so daunting that he was afraid to even try. Now, I serve smaller, doable amounts, and offer second helpings. I can also increase the amount he gets by serving small portions of two different vegetables rather than trying to get him to eat one large portion of one type of vegetable. 

    4. Have a Backup Plan

    Occasionally, for various reasons, afternoon comes and vegetables don’t seem to have made it into the day. It’s helpful to have a convenient backup for those situations. Thankfully, my son loves tomatoes in any form, whether raw, cooked, in tomato sauce, or in vegetable juice. He’ll drink an 11-oz can of vegetable juice if I ask him to. That takes care of 2-3 servings of vegetables without fuss.

    A can of vegetable juice is my secret weapon for days when vegetables have been scarce.

    5. Don’t Make an Issue

    Fighting over food is rarely the best answer. It’s more pleasant to let things happen naturally. If possible, you can pave the way for the “natural” course of things to include vegetables. 

    A bowl of grape tomatoes can disappear quickly, adding fiber and vitamin C to a child’s day!

    For example, when my son comes home from school in the afternoon, he’s probably hungry. I might strategically place a container of grape tomatoes (and a napkin) where he is sitting doing his homework. Usually the contents disappear by the time I come back. For your children, it might be a bowl of carrots with ketchup, some whole-grain crackers with tomato sauce, or cucumbers with yogurt or dip, depending on what your child likes.

    6. But Do Be Firm

    Sometimes, I have to be direct. This might happen when we’re planning to eat with others. For example, if we’re ordering a pizza for our weekly family lunch with my parents, I may tell my son that he’ll have vegetables with his pizza. In that case, I try to let him choose the vegetable, whether it’s a roma tomato, grape tomatoes, cooked carrots, sugar snap peas, or Brussels sprouts.  Once expectations are set, he’s likely to eat his vegetable serving before asking for more pizza. 

    7. Avoid Embarrassment

    I’m a fan of letting people feel comfortable around food and their food choices. If my son is going to a party later where the options are sure to be nutrition-less, I may add extra vegetables to his previous meal or snack. There’s no need to make him feel self-conscious by making him be the only one to eat vegetables at an event, and there’s no need to make him feel guilty if he doesn’t eat well at the event. 

    8. Be Sneaky If Necessary 

    There are all kinds of kid-friendly ways to increase vegetable consumption. Use them when all else fails, or take advantage of them on a daily basis.

    Who knew that pizza could be a tool for getting kids to eat vegetables? Add extra sauce, cooked eggplant with parmesan, and sun-dried tomatoes for a vegetable-packed treat.

    Here are some ideas for adding vegetables to meals in palatable and sometimes sneaky ways.

    • Add diced onions to eggs.
    • Serve extra tomato sauce on pasta, and add cooked tomatoes or other cooked vegetables.
    • Dice broccoli or cauliflower, cook it, and add it to macaroni and cheese.
    • Blend eggplant, grated zucchini, or grated carrots into meatballs and meatloaf.
    • Make vegetable soup with chicken and barley, whole-grain spaghetti, or brown rice.

    9. Normalize Vegetables Outside the Home

    Healthy eating is always, not just at home! Eating out offers opportunities to try new vegetables cooked in different ways. Consider these vegetable-heavy dishes from various cuisines. 

    Use restaurant food to get your kids to love vegetables!
    • Chinese beef or chicken with broccoli
    • Chinese beef, tofu, or chicken stir fry with vegetables
    • Mexican chicken or shrimp fajitas with onions and peppers
    • Italian eggplant parmesan – let them learn to love eggplant at the restaurant, then make healthier versions at home!
    • Mexican vegetarian burritos with grilled squash, peppers, and onions

    By the way, these tips can also work for adults who may be short on vegetables. Might that include you? 

    I hope some of these ideas help you add vegetables to your children’s lives, and hopefully reduce tension around begging them to eat a vegetable. 

    What are your best tips for getting children to eat their vegetables? What are your biggest fails? Comment below!

  • Accept What Children Say About Their Hunger

    There are times when my son says he’s hungry, and it doesn’t seem possible. This might happen after he’s already eaten a lot that day or at that meal. It also tends to happen when he knows there’s a treat around, such as if we’re at an event where food is sold or provided.

    Keep reading to find out how I respond to it. As with everything else in parenting and most things in life, I never know if I’m approaching it in the best way. Please post your suggestions and ideas in the comments!

    Avoiding Conflict for Health’s Sake

    My first thought is that he can’t possibly be hungry. My instinct is to say so, and explain why I believe that he’s not really hungry. I suppress my instinct because I don’t think it’s the right answer to directly disagree with him. 

    If I tell him he’s not hungry, I’m:

    • Telling him that I don’t believe him. That’s not how I want our relationship to work; I want him to know that I’m here for him for anything.
    • Suggesting that he shouldn’t listen to what his body is telling him. That’s an unhealthy route, since listening carefully to your body, and responding appropriately, can lead to better lifestyle choices and health. 

    I try not to disagree with him. Instead, I try to figure out why he says he’s hungry, and address it appropriately. Here are some patterns that I’ve detected, and how I respond to each. 

    Hungry for Nutrients

    I start by assuming that it’s as simple as it appears: that my son is hungry. For some reason, there are days when he just needs more food. Maybe it’s a growth spurt. Maybe he’s been active. Maybe he hadn’t eaten enough in the past few days. 

    To see if that’s the case, I offer him healthy foods. They’re foods he likes, but not as much as something like shaved ice or cupcakes. Tomatoes, a tangerine or orange, or a low-fat string cheese stick are likely options. 

    Grape tomatoes can be a perfect stall tactic and way to satisfy hunger.

    A Craving Triggered By Availability

    Environmental triggers can cause cravings, perceived hunger, and snack attacks in kids just like in adults. My son tends to “be hungry” when he wants a bag of chips at a birthday party or notices an ice cream truck at the park.

    How could a child not feel “hungry” when they’re at a party and see cupcakes like these?

    I’m generally good at identifying these triggers, but managing them is another story. I tend to say yes at birthday parties or other events where his friends are eating those foods. The goal is to prevent him from feeling different from his friends or feeling deprived. I also want him to know that those foods are available to him; he doesn’t have to sneak them and not tell me. 

    At other times, it depends on the situation. If he’s had a lot of junk recently and it seems like overkill, the answer is no. Sometimes the “no” will come with a “maybe next time” or, “let’s buy something similar at a store.” That’s a common one for ice cream truck fare; I’d rather pay $3 for a box of frozen novelties than $4 for one serving.

    If it seems reasonable, it can be his daily serving of junk food, which he mostly gets to choose. Sometimes he offers to pay for it; in those cases, I usually say yes. That gives him control over his money and decisions, and avoids a tantrum (are you seeing a pattern here?).

    Ice cream bars from a truck can be more fun, but are they always worth it?

    Maybe He’s Just Trying His Luck…

    Sometimes, it seems like he just needs something to do, wants attention, or is just curious about what he can get away with. It often seems as though he wants me to say no just so that he can fight it or feel comfortable knowing that there are rules.

    It can be impossible to say no to a cute child!

    So, the first response is an offer of a healthy snack and water. Then I try to distract his attention. If I don’t have much time, such as while I am working and can’t give him my full attention, I try to satisfy him with a snack, say, a bowl of watermelon or a container of grape tomatoes. He’s also easily amused by pouring beverages over ice cubes. Thankfully, he often manages to get involved in an activity by the time he’s done eating or playing with his food or drink.

    Water Can Never Hurt

    I also offer him water. Adults often mistake thirst for hunger, so children might, too. Even if not, it can’t be a bad habit to drink water throughout the day. So, I try to offer water routinely in response to unexpected hunger. 

    What If Kids Aren’t Hungry?

    I’ve seen parents pressure their children to eat when they say they’re not hungry. Parents often seem to be terrified that their children don’t eat enough, but in most cases, it doesn’t seem healthy to me to force children to eat. 

    I worry about these effects. 

    • The child ends up with junk food in that moment because the parent has decided that they need to eat anything to avoid starving.
    • The child learns that their parents are so desperate for them to eat, that they can hold out for junk food all the time. 
    • As with telling a child that he’s not hungry even if he says is, arguing that they’re hungry when they say they’re not encourages them to ignore their body’s signals. 
    • Similarly, arguing with them plants the seed that you don’t believe them.

    Very few children in the US are at risk of starvation. If you believe your child is, it’s critical that you take them to a qualified healthcare provider for evaluation and treatment. 

    Here are some tips for parents who are convinced their children are in need of food when they say they’re not hungry. 

    • Have set meal times. That way, you can eat with them and encourage them to eat. Sitting at the table also reduces the chances of kids being distracted and playing games. 
    • Keep the food healthy. Serve healthy food, and eat healthy food yourself. That makes healthy food something normal rather than a punishment or chore. 
    • Don’t start a food fight. It’s as bad to fight over forcing them to eat than over stopping them from eating treats. 
    • Consider asking a healthcare provider about any deficiencies. Often, a daily multivitamin and mineral supplement can calm a parent’s nerves. 
    • If it makes you feel better, consider offering a protein shake or meal replacement shake that’s fortified with nutrients and has fiber. A glass of milk does well, too, for protein and calcium. 

    Hunger management is tough for everyone. Kids usually have a better handle on their hunger than adults, but they can have trouble expressing themselves. With their dear parents, they can also be manipulative or have underlying goals. 

    How do you respond to, “I’m hungry,” when you’re not sure if it’s true?

  • What’s the Right Answer When Parenting? I Never Know Until It’s Too Late

    Every child is an experiment of one. You’d think that would at least mean that after weeks and months and years, you’d get to know your child. You’d think wrong, at least in my case. 

    It seems as though I’m slow on the learn-to-parent spectrum. Every situation feels like a toss-up to me. 

    Take July 4, for example. In a previous post, I explained that my son and I had a lovely time at the July 4 block party and potluck in our neighborhood. Now I’ll explain why I bought my son a doughnut before a potluck, why I made the decision, and whether it was the right one. 

    Spoiler alert: Probably not.

    Setting the Scene

    For days, my son and I had been fighting. Actually, it had been months, but it was more intense that week. It’s not unusual; I think he’s so well-behaved at school and with other people that he needs to balance it with some meltdowns in a comfortable setting. Since I’m his only parent, I get the full force of his anger.

    That morning, there was a July 4 event at the local park. It’s casual, and includes watermelon, doughnuts, and corn dogs from the local Homeowners Association. Community police also come and let kids climb into their cars.

    After a rough week, I didn’t have it in me to force my son to get ready to go. I have that battle with him every morning to get out the door, and every evening to get ready for bed. I didn’t want to force him to get ready for a party, so I told him to let me know when he was ready to go.

    The Party Was Over

    We left our home at 12:30 p.m. Needless to say, the park was all but deserted. We probably missed the end of the event by over an hour. 

    My son started saying that he’s a failure and can’t get anywhere on time. When he thinks he’s failed, my son tends to build himself into a state. Failure becomes a self-fulfilling prophecy. I couldn’t face another few hours of unpleasant behavior if I didn’t have to, so I did what any responsible parent would do: I offered to buy him a doughnut.

    Rising to the Occasion?

    I wasn’t worried about teaching my son that tantrums lead to doughnuts. He’s a great kid to everyone else, so I know that he’s going to turn out fine. Since I wasn’t worried about long-term repercussions, and I’d already had in my head that he was going to eat a doughnut that morning, so nutrition wasn’t a top concern, I became selfish at that moment. The offer of the doughnut was a Hail Mary, hoping it would buy me some nice moments. 

    I told him that it was fine that he missed the party, and he was happy doing whatever he’d been doing in our home instead of going to the party. I told him that if he needed that time to relax instead of going to the park, it was good he’d taken it. And, I told him that we could go get a red, white, and blue star-sprinkled doughnut. 

    Got What I Wanted

    Shockingly, it worked. He instantly smiled, got excited, and offered to pay for the doughnut. We discussed the possibilities en route to the doughnut shop, and planned when and where we were going to eat it. He even said he was going to buy it for me!

    As a bonus, going to get a doughnut meant we had to walk to the doughnut shop. That meant I got to take a longer walk than if we had just gone to the park and back. 

    The victory continued after we got home with the doughnut. My son got out a tray to serve it on, a knife, and two forks. He offered drinks, and we sat and ate the doughnut together. It was exactly what I wanted after a tough week. 

    Benefits of Healthy Food

    I’m a nutritionist. I believe in healthy eating. Compared to less healthy choices, I know that more nutritious and portion-controlled choices can:

    • Improve mood
    • Maintain energy and blood sugar
    • Reduce hunger
    • Increase ability to focus and think

    And that’s within a few minutes! Long-term, healthy eating helps with: 

    • Weight control
    • Chronic disease prevention and management
    • Reduction of stress and stress hormones
    • Promotion of strong bones and muscles
    • Nourish you

    Junk food does the opposite. 

    When Junk Food Can Be the Answer

    Knowing that healthy food has so many benefits, why would junk food ever be the “right” choice? For most of us, there’s a place for fried foods, fatty foods, sugary foods, and starchy foods. It’s not a place we should visit often, but there are times when the benefits may outweigh the drawbacks. 

    In this case, the doughnut wasn’t for physical nourishment. Neither my son nor I needed a ring of fried refined doughy carbs topped with sugary frosting. What I did need was some pleasant time together. The doughnut let me buy some beautiful time with my son, and even allowed him the chance to feel good about himself by serving us the doughnut when we got home. 

    There’s also the warning that it’s only okay to eat foods that your body can handle. If you have a chronic condition that prohibits certain foods, for example, or if your doctor tells you to avoid certain items, then stay within these restrictions!

    Set Up for Success

    My son and I both do better when we feel good about ourselves. We both do worse when we feel bad. As it turned out on July 4, he rose to the occasion and seized an opportunity to feel good about himself. He clearly felt good about being kind to me, taking charge of serving the doughnut, and acting pleasant while we ate. 

    What would you have done? Are there times when a bribe is okay? When is junk food an acceptable option compared to nutritious items? 

  • Does “Dairy-Free” Mean Healthy? Is It Better for Weight Loss?

    When I talk to people who are trying to lose weight or eat healthier, they often tell me they’re choosing dairy-free options like coconut milk, almond yogurt, or cashew cheese. They’re often shocked to find out that these options often don’t help them reach their protein goals, and may not even have fewer calories or more nutrients than dairy products. 

    Are you choosing dairy-free alternatives to cow’s milk, cheese, and yogurt? Think about these. 

    • Almond or oat milk at coffee shops instead of milk or cream
    • Almond or soy-based yogurt 
    • Cashew-containing cheese alternatives

    These options are now available in grocery stores, at coffee shops, and at schools as they become more popular compared to dairy products. But are dairy-free alternatives always the healthiest choice? 

    Non-Dairy Products May Lack Protein

    When you think of nutrients in milk, cheese, and yogurt, you might think of protein. Milk and yogurt each have about 8 grams of protein per cup, while cheese has about 6-7 grams of protein per ounce. This is about the amount in an egg. Greek yogurt can have 15-20 grams of protein per cup, or the amount in 2-3 ounces of fish or chicken.

    Check the label instead of assuming dairy-free cheese has calcium and protein!

    Protein is an essential nutrient that helps you stay full for longer after a meal or snack, but it’s often lacking in plant-based dairy alternatives. Soy milk has a good amount of protein, but a cup of almond milk has only 1-2 grams. Even something that sounds healthy, like cashew cheese, has less than 1 gram of protein per ounce, despite a price tag that’s about 3-4 times as expensive as dairy-based cheese.

    Watch Out for Calcium and Bone Health

    Dairy products are still the major source of calcium in our diets. People who avoid dairy products are more likely to be low in calcium, leading to osteoporosis and a higher risk for fractures later in life. A serving of dairy products, whether a cup of milk or yogurt, or an ounce of cheese, often has 15-30% of the daily value for calcium. In addition, it’s highly absorbable.

    Dairy-free alternatives are often fortified with calcium, but not always. It’s a good idea to read the label when you’re choosing a product. While you’re reading the nutrition facts panel, look for items with 10-30% of vitamin D. It helps your body absorb and use calcium so your bones get full benefit.

    Benefits of Non-Dairy Alternatives

    Non-dairy alternatives can have some health benefits. Many of them are designed to support people on vegan, or plant-based, diets. For that reason, they’re often high in vitamin B12, which is only naturally found in animal-based products. 

    In addition, unsweetened almond milk and unsweetened coconut milk have 30-40 calories per cup, which is less than half the amount as in 1 cup of fat-free milk. Plant-based milks are naturally cholesterol-free, unlike cow’s milk. 

    Many people enjoy non-dairy alternatives more. They can be creamier or sweeter. They can also have a longer shelf life, which is important for people living alone or who only take milk in their cereal or coffee, for example. 

    What’s the Right Choice for Health and Weight Loss?

    It’s important to make the right choice for yourself. Consider factors like the following.

    • Do I need more protein for health and to feel fuller?
    • How much calcium is there?
    • Are there extra ingredients that I don’t want?
    • What other nutrients have been added?
    • Can I afford it?

    The bottom line is to know your reasons for choosing dairy products or dairy-free alternatives. Check nutrition facts panels and the list of ingredients for calories, nutrients, and ingredients you’re curious about. Whenever you’re unsure, ask your healthcare provider. It’s always good to get trusted and professional advice!

    Oat and almond milk can be low-calorie alternatives to creamer, which can be helpful for weight loss and heart health.