Making Time for Family Meals

Feeding a healthy family can feel like a daunting task at times. Life is busy and chaotic, and there is a lot of nutritional information and advice to sift through. With all the information out there, what is the best way to feed a healthy family?

Whether you have a young child or a teenager, one of the most important ways to ensure that your child is developing healthy eating habits and getting the proper nutrients is to have regular family meals.

Children who eat regular family meals tend to eat more fruits and vegetables, are less likely to snack on unhealthy foods, and have less behavioral problems compared with other children. Family meals provide children with social and emotional support, sustain good parenting practices, and can teach children to like a variety of foods.

Here are a few quick guidelines to help you in planning family meals:

• Choose foods that you find rewarding to prepare and eat—you’ll be more likely to cook these foods and this can help create a positive attitude about the meal.
• Don’t cater or short-order cook—offer everyone in the family the same meal.
• If you serve an unfamiliar food, pair it with a familiar or favorite food—this can help encourage children to try new foods.
• Put the meal on the table and let children pick and choose what they will eat—this will help alleviate any battles over food.
• Turn off outside distractions like the TV, music or computer, and spend time talking and interacting with each other—this can make family meals less stressful and more enjoyable.

For some good tips about family meals and feeding a healthy family, check out this website.

So, what are the best types of foods to serve at family meals? In general, planning meals that incorporate all the food groups will help ensure that your children are getting a good balance of nutrients.

Plan meals that have the following elements:

• A carbohydrate source (whole grains are best)
• A protein source (e.g. lean meats, poultry, fish, beans, legumes, nuts, etc.)
• Plenty of fruits and vegetables
• A good dairy or non-dairy source of calcium (milk, yogurt, cheese, calcium-fortified soy, rice or almond milks, etc.)

I have come across a few articles that might be helpful. This article gives information about stocking a pantry for quick nutritious meals, and this article talks about making fun healthy lunches with leftovers.

I realize that life is busy, especially when family members are all involved in different activities. Each family is unique, so find what works best for your family. For some, this may mean eating the family meal a little later, after a child’s sporting event. For others, it may mean setting aside time on the weekends for family meals. Whatever the solution, making time for family meals is definitely worth it.

Rachel Cope MPH, RD, CD

Crispy Tofu

Guests often ask for ideas on how to cook Tofu. This is usually because they are pleasantly surprised with how much the enjoy it at The Resort. I was emailed this recipe, Crispy Tofu with Vegetables, from Better Homes and Gardens and recently tried it. My husband, a complete meat eater, even really enjoyed this. I crumbled the leftovers onto a salad the next day for lunch. It was tasty!

The recipe is simple and has few ingredients. I served it with sweet potatoes as well. Enjoy!

Emily Fonnesbeck RD,CD

Benefiting from Antioxidants

Antioxidants are quickly gaining popularity in the medical and nutrition fields for their numerous health benefits. Primarily, antioxidants are important in preventing oxidative stress or damage to the cells in our bodies. This damage has been linked to the development of diseases like heart disease, stroke, cancer, Alzheimer’s disease and other illnesses.

Although our bodies produce some antioxidants, plants are a wonderfully rich source of many different kinds of antioxidants called phytochemicals. Eating foods that are high in these phytochemicals can help boost our body’s immune system to prevent disease and illness.

So what type of foods do we eat to get the antioxidants we need? We are told that we should eat so called ‘superfoods’ like blueberries, acai, goji berries or pomegranate juice because of their high antioxidant content. But what happens if we don’t have the funds or access to some of these foods? Do we have to eat the so-called ‘superfoods’ to get the antioxidants our bodies need?

The answer is no. Eating a diet that is full of variety and color is the key to getting enough antioxidants. Phytochemicals are found in all different types of fruits, vegetables, beans, legumes, nuts, seeds and herbs/spices. A recent study by the USDA revealed the top foods that contain the highest amounts of antioxidants.

These include:

• Red beans, kidney beans, pinto beans and black beans
• Blueberries, cranberries, blackberries, strawberries, and raspberries
• Cooked artichoke hearts
• Prunes
• Red Delicious, Granny Smith and Gala apples
• Pecans, walnuts and hazelnuts
• Plums
• Sweet cherries
• Cooked russet potatoes
• Cloves, cinnamon, oregano, turmeric, parsley, basil and cumin

And the list goes on. As phytochemicals are found in natural color pigments, the more colorful and varied our diets, the more antioxidants we consume.

So enjoy a colorful fruit salad, put some cinnamon on top of your sweet potato or oatmeal, try beans or nuts/seeds as an alternative to your meat dishes, and experiment adding lots of different herbs and spices to your cooking.

Enjoy a variety of foods and benefit from antioxidants!

Rachel Cope MPH, RD, CD

Spring Produce

Spring is here! I love the warmer weather, flip flops, tulips, blossoming trees and especially…Spring produce! If I had to list my favorite fruits and vegetables, most of them would be on this list. Spring produce always seems so refreshing after a long cold winter. Here are some fruits and vegetables you will be see popping up in grocery stores and on produce stands. I have tried to give you tips on what to look for when purchasing them as well as how they can help you nutritionally.

Apricots: Try to purchase these ripe or just underripe. If ripe, try to eat within a day or two or if they need to ripen, do so in the refrigerator. Fruit with a green tinge will not ripen properly so avoid those. Wash apricots just before eating to preserve quality. Apricots are good sources of vitamin A and vitamin C for immune function and maintaining healthy cells and tissues.

Artichokes: Most people are familiar with artichoke hearts, usually canned in brine or marinated, but the petals of the artichoke are edible and tasty as well. The best preparation is usually to trim the sharp petals and then steam it. Once cooked, the petals can be torn off and run along your teeth to remove the “flesh”. Beneath the petals is the artichoke heart, which is delicately nutty and tender. Artichokes are very high in vitamin C for immune function, Folate for reducing heart disease and cancer risk and fiber for digestive health.

Arugula: Arugula should be fresh, crisp and free of brown spots. Ideally it should be eaten immediately but kept no longer than two days. Arugula has a spicy flavor similar to spinach. It is high in vitamin A, which is helpful in immune function and in maintaining healthy skin, eye and bone tissue.

Asparagus: There are two varieties of asparagus, white or green. White is kept out of sunlight, otherwise the stalks would turn green. Both are excellent sources of vitamin C for immune function, Folate for reducing heart disease and cancer risk, and glutathione, which is a powerful antioxidant to promote health. Look for asparagus that is firm and dry. The ends are tough and may need to be trimmed before cooking. Use within a day or two after purchase.

Avocado: Avocado is a fruit! It is different than most fruits as it is very high in fat and calories. The fat is monounsaturated, making it a healthy choice. Monounsaturated fats will lower total cholesterol while raising HDL (or good) cholesterol. Avocado is also high in fiber. Pick those that are unblemished, heavy and slightly soft.

Berries: All berries contain a generous amount of vitamin C. Most are a good source of fiber as well due to the skin and seeds. Berries are best used immediately as they spoil quickly. Their deep colors indicate high levels of antioxidants and vitamins and minerals. They are also lower in calories as 1 cup is 50-60 calories; the same calories in a ½ cup portion for other fruits. Look for fruit with uniform color, un-bruised and firm.

Carrots: Carrots should be firm and brightly colored. Carrots can keep in a refrigerator up to a month, making them a great vegetable to always have on hand. As most people know, carrots are high in vitamin A, which will aid in immune function and maintain healthy bone, skin and eye tissues.

Cherries: Cherries can either be sweet or sour. The sour cherries are higher in vitamin C and vitamin A than the sweet varieties. All cherries contain terpenes, which are antioxidants to help prevent cancer. Choose cherries that are firm, bright or shiny. Soft or shriveled cherries are a sign of poor storage condition or old age (and decreased nutrition). Store covered in refrigerator up to one week.

Kiwi: Kiwi should be plump and slightly soft. It can be stored up to two weeks in the refrigerator but will ripen more quickly on a countertop. Kiwis are high in vitamin C and fiber, especially if you eat the skin. It is edible!

Spinach: Look for spinach leaves that are crisp and bright dark green. Flat leaf spinach is more common due to its milder flavor. Spinach is high in vitamin A, vitamin C and Folate. Although it is high in calcium, the absorption is poor due to oxalates that block absorption.

Enjoy eating these fruits and vegetables. If there are any on this list you haven’t tried, don’t be shy! You might just find a new favorite.

Emily Fonnesbeck RD,CD

Enjoying Salsa

I love salsa. For me, it’s one of those healthy, fresh foods that can be used as an accompaniment to many different dishes. In the spirit of upcoming Cinco de Mayo, I thought I’d share a salsa recipe that I’ve recently stumbled upon, thanks to my sister. I find it delicious and full of good ingredients that help nourish the body.

Black Bean Salsa:

• 2 cans black beans (canned without sugar or salt)—drained and rinsed
• 1 can corn (canned without sugar or salt)—drained and rinsed
• 1 avocado, diced
• 1 small purple onion, diced
• 2 fresh tomatoes, diced
• 1-2 tsp fresh, diced garlic
• Lime juice, to taste
• Salt and pepper, to taste
• Chopped fresh cilantro, if desired

Just combine everything in a bowl and enjoy!

The reason I love this recipe is that it tastes great, it has simple ingredients, and it’s very versatile. It’s a good combination of complex carbohydrates, protein, healthy fats and vitamins and minerals. As it does pack a lot of nutrients, it's important to watch the portion sizes. Each 1/2 cup serving has about 120 calories.

This recipe is great for bulking out things like tacos, burritos or fajitas. It makes a good dip for veggies like carrots, red bell peppers and celery. This salsa can be used to top whole wheat crackers. It can be rolled up in a whole wheat or corn tortilla. You can even put it over some brown rice for dinner. I often eat a small bowl by itself, as a snack.

I hope you enjoy it as much as I do. You’ll have to let me know what you think!

Rachel Cope MPH, RD, CD

Vegetarian Restaurants Guide

I found a very helpful website for vegetarians and vegans called happy cow (click on the link). If you put in a zip code, it will generate a list of vegetarian friendly restaurants and natural health food stores. I find that many vegetarians and vegans have trouble traveling and finding meals on the road. This can be a lifesaver!

Even if you are not vegetarian or vegan, this website will allow you to find healthy options while traveling. Vegetarian meals are often lower in calories but even the restaurants listed may have meat options available. If nothing else, stop into the stores listed while traveling to put together healthy snacks.

Let me know if you use it and find it helpful!

Emily Fonnesbeck RD,CD

Eating for Iron

Hey. I’m Rachel, a dietitian who has recently started working with Emily at The Resort. In the past few weeks, I’ve had some guests ask me questions about getting enough iron in their diets. Iron is one of those minerals that is crucial for good health. Among other things, it helps transport oxygen throughout the body, making it essential for maintaining good energy levels.

Getting enough iron in the diet can be a bit tricky, though, especially for women. In fact, iron requirements for pre-menopausal women are more than twice those for men. So, how do we get enough iron from our food?

When a lot of us think of iron-rich foods, we often think of red meat. Certainly, meats like beef and pork as well as chicken, turkey and fish are good sources of iron. Some of these choices, however, can be high in saturated fat and calories. We want to eat in moderation, especially when it comes to red meat. So how do we get enough iron while maintaining a well-balanced diet?

Iron is found in many different foods. We may be aware that foods like fortified breakfast cereals and fortified breads are good sources of iron. But a lot of us don’t realize that foods like beans and lentils, whole grains, oats, dark leafy green vegetables like spinach and broccoli, and dried fruits are wonderfully rich sources of iron. Did you know that 4 dried figs have as much iron as an average bowl of fortified breakfast cereal?

Here are a few other examples of foods that have good amounts of iron:

• Sesame seeds, pumpkin seeds and sunflower seeds
• Whole eggs (the iron is in the yolk)
• Nuts like almonds, peanuts, pine nuts and walnuts

And this list is by no means exhaustive. There are many other foods that contain iron. The message about getting enough iron is that by eating a variety of wholesome foods incorporated into a well-balanced diet, we can get the nutrients our body needs to maintain optimal health.

Here’s an important side note on increasing your absorption of iron. If you eat a source of vitamin C with the iron, this will help increase iron absorption. So eat an orange with your whole grain toast, put some sliced strawberries on top of your breakfast cereal, place some mandarin oranges on your spinach salad, or add some tomatoes to your black beans for a fresh and tasty salsa.

Eating a well-balanced diet with a variety of foods is definitely the key to good health, especially when it comes to getting enough iron.

Rachel Cope MPH, RD, CD

Microwave Cooking

Eating healthy isn't convenient. However, microwaving can help with that. It is a quick way to cook vegetables, heat up leftovers or canned soups, or unthaw frozen entrees. Even so, there are many guests concerned about microwaving cooking. Maybe I can clear up some confusion.

Microwaves have many uses. Cooking is one, as well as radar and communication. They are part of the electromagnetic spectrum. They are not radioactive, but cause molecules in food to vibrate against each other and produce heat.

Direct exposure to high levels can be harmful. Microwave ovens are designed to contain energy to ensure safety. If, therefore, a microwave has damage to the door seal or hinges, it should not be used. Also, be sure to use microwave safe containers, and to be on the safe side, avoid heating plastic.

That said, if you can and have the time to steam your vegetables on the stove top or heat your potatoes in the oven, do so.

Emily Fonnesbeck RD,CD