Creative Ways to Curb Your Kid's Sugar Intake

I think I've made my point about the "sugar battle" lately, with the ultimate message being that it is okay to consume sugar in moderation as part of a healthy diet. However these days, sugar can sneak up on you! It’s hidden in foods where you don’t expect it--or at least don’t expect that much of it. According to a recent report from the CDC, 16% of kids’ daily calories come from added sugar. While sugar-sweetened beverages are often targeted as the culprit, the report shows that 59% of added sugars are found in foods. Some common sources of added sugar include store-bought muffins, spaghetti sauce, cereals, cookies and granola bars.

This is concerning because kids are adding hundreds of extra calories to their diets each day by consuming these foods. Not only does this equal weight gain over the years, but more nutritious items are often displaced from their diets. If your kid grabs a bag of chips, for example, after school, they’re missing out on servings of fruit, vegetables or dairy they could be eating instead.

If your kids are already accustomed to eating sugar-laden treats regularly, you might be wondering how you’re supposed to turn the tables now. The first step is to clean up the obvious sources of excess sugar in your pantry. Most of the candies, cookies, snack cakes, frozen treats, sugary cereals and sugar-sweetened beverages should hit the road. If you decide to keep some in the house, take some advice from Blue Zones author, Dan Buettner: place them behind closed doors either on a high shelf or very low shelf. Out of sight, out of mind. Next, here are some ideas that will satisfy your kids’ sweet tooth…but they’re naturally sweet! No sugar added and packed with nutrition.

• Trade sugar-sweetened yogurt for plain yogurt mixed with fruit and a touch of honey.
• Freeze bananas or grapes for snacks.
• For breakfast: enjoy unsweetened cereal with fruit sliced on top or make a parfait to go.
• Prepare plain oatmeal and top with ground cinnamon and sliced bananas.
• Buy a popsicle-making kit and get creative! Blend chopped fruit in a food processor, add some carbonated water and fill your popsicle molds for a delicious summer treat.
• Find recipes for homemade granola and muffins; you control how much sugar gets added.
• Trade cookies for graham crackers or animal crackers.
• Package dried fruit in snack-sized bags for on-the-go snacks.
• Freeze berries or lemon juice in ice cubes and let the kids add them to their water.
• Send low-fat pudding topped with sliced strawberries for lunch at school.

Let’s face it--we’re born to enjoy sweet tastes. And it is okay to enjoy sweet treats as part of a healthy diet, just on a more occasional basis. That’s what makes them treats! Teach your kids good nutrition habits while they’re young, including how to enjoy all the foods that are naturally sweet-tasting. And remember, it’s never too late! If you think it’s time to make some serious changes, get a plan of action and talk with your family. If you need help formulating your plan, find an RD near you.

Photo credit: grour razvan ionut

GF Taste Project: Cocomama Quinoa Cereal

Here's the first official product review for my new project: the GF Taste Project. I was recently asked by Cocomama Foods to review their new product: Quinoa Cereal. They sent me three of their flavors to taste and review on the blog. Whether or not you're required to eat a gluten-free (GF) diet, read on! If you're looking for variety, this cereal makes a great addition to any diet.

Product Introduction:
The first thing I noticed about Cocomama Quinoa Cereal is that it is based in just a few simple ingredients: quinoa, coconut milk, fruit and natural sweeteners such as honey, syrup and fruit concentrates. It appears that all the ingredients are "real" and that there are no preservatives. This I really liked. All the cereals are gluten, dairy and soy-free making them a great option for those with food allergies. That's tough to come by in a convenience product.

Preparation:
Per the instructions, you can eat the cereal at room temperature or heat it in the microwave for 30 seconds. I tried the cereal cold, but decided that I would much prefer it heated. I trialed different heating times and found that 40 seconds was more adequate to warm the cereal to my liking. The quinoa still maintained its "al dente" texture when heating for a little longer than instructed, but at 60 seconds, it became a little mushy.

Nutrition Information:
The calories range from 210 to 240 per packet, depending on which flavor you choose. Each cereal has about 8 grams of total fat, 6 grams of which are saturated. It's a low sodium option, containing less than 300 mg, and is high in fiber, with 3 grams per packet. Each packet of cereal contains about 30 grams of carbohydrate (2 carb choices), which is similar to an oatmeal packet, and a nice serving size for those monitoring carbohydrate intake in their meal plans. 

A Nutritional Note About Coconut:
The amount of saturated fat contained in the product is high (we only need about 15 grams of saturated fat in the whole day)--but it comes from coconut milk. At this time, research on the saturated fats in coconut remains conflicting. I would say that the overall consensus of the dietetics community is still that coconut oil is to be limited in the diet, since it is a saturated fat (along with other similar fats such as butter and cream). Saturated fats can raise cholesterol levels and risk of cardiovascular disease. But the debate lies in that coconut oil, although a saturated fat, has benefits because of it's medium-chain structure (versus long-chain). Without getting too technical, this means that the body is able to metabolize it more quickly than other fats. Some research demonstrates that this causes increased energy expenditure, potentially decreasing weight and cholesterol levels. Still, other research indicates that medium-chain fatty acids, such as coconut oil, still increase cholesterol and specifically, triglyceride levels, known markers for heart disease. I don't think the research is clear enough yet to recommend regular consumption of coconut oil, especially since this could pose a health risk if you already have high cholesterol and/or heart disease. But will a little hurt? Most likely not. My advice is to continue consuming saturated fats in moderation, and that includes coconut oil. That means it would be safe to consume Cocomama cereal on a regular basis, but I would make sure that other sources of saturated fat in your diet are limited, especially if you have high cholesterol.

Part of a Balanced Meal:
I aim to build balanced meals, and Cocomama Cereal was the perfect jumping-off point. Since it is low enough in calories, I was able to add a fruit and a glass of milk to complete my meal. Nuts would be great on top too! In combination with these additions, I found Cocomama Cereal to be a very filling breakfast. I was full for 3 hours afterward and not starving by the time I got to lunch, even after my 60-minute morning exercise routine. Now this is a feat for me, because I'm usually starving by 11:00 and ready to start eating my desk! Alone, the cereal wouldn't have been enough for me. The portion size is fairly small and looks quite a bit larger as pictured on the product package than it really is. As part of a balanced meal, though, it was perfect. And it's a very quick meal!

Taste:

I got to try three of the four flavors offered by Cocomama. Here's my review of each:

Banana Cinnamon 

The banana cinnamon cereal had a rich, indulgent flavor. It was like a treat to me! Most prominently, I tasted the sweet cinnamon flavor, which I enjoyed, but it was almost a little too sweet. However I am accustomed to eating more "plain" foods for breakfast and typically don't add any sweetener or sugar at all. The texture was smooth and creamy and the flavors blended well together. I added a sliced banana and a glass of skim milk to balance out the meal and really enjoyed it.

Wild Blueberry

When I poured the Blueberry pouch into my bowl, my first thought was that it was a little unappetizing; it didn't look particularly appealing. Still the blueberry, vanilla and maple flavors blended nicely together, with blueberry being most prominent, but at times I still tasted notes of maple and cinnamon too. I would prefer this flavor to be a little less sweet also; the sweetness was a little overpowering. It was not my favorite flavor and I would most likely pick the others over this one.

Orange Cranberry Cocomama Quinoa Cereal

Orange Cranberry



The flavor of the Orange Cranberry cereal was refreshing and bright. I didn't taste the cranberry much or see any "plump cranberries," but I did get the perfect hint of orange. I can picture myself adding cranberries and walnuts to the top and enjoying it with a glass of milk. It had a great flavor in combination with the crisp texture of the quinoa. Great for a sunny, summer morning.

Overall, all the cereals tasted great and they offer a great base on which to add fruit, nuts and milk to plan a balanced, complete and filling breakfast. They are a little sweeter than I would prefer to eat on a daily basis, but I would consider purchasing the Banana and Orange flavors as well as the Honey Almond, which I didn't try. I would like to see a "plainer," more lightly flavored option too!

Cost:

The cost of a six pack is $21.00, which comes to $3.50 per pack. Alongside milk, fruit and nuts, you would still have a breakfast that costs less than $5. Cocomama also offers $3.99 flat shipping on all orders.

Summary:
Since I am not required to follow a gluten-free diet, but do enjoy quinoa, Cocomama Quinoa Cereal is a nice addition to my breakfast repertoire. For those people who are required to eat gluten-free for health reasons, convenience is really a huge factor! Many gluten-free hot cereals take longer to prepare, coupled with advanced planning. You just can’t beat the convenience of this product, especially if you’re on-the-go or eating breakfast at work. I would consider it a great option as well for camping trips and travel too, especially if you don't mind eating it cold.

Cocomama makes a nutritious breakfast quick. If you're required to eat GF, this is a very delicious option. I would consider purchasing Cocomama cereals as a breakfast treat to add variety to my breakfast options.

To read more about Cocomama Foods or to purchase the Quinoa Cereal, visit http://www.cocomamafoods.com/.

One of the perks of my job is receiving complementary samples of products or compensation for passing along my expert opinion as a Registered Dietitian. Please be assured that my opinion and review is not guaranteed to be positive solely because I have received compensation. I'm here to help you--the consumer--sort through the vast amounts of nutrition information available to find legitimate answers. This is my primary goal in providing product reviews on my blog.

Introducing The GF Taste Project

I'm starting a bit of a project. Here's the story:

In my practice, I see clients who have celiac disease. Sure, I know the science of it, but I haven't had much experience with the actual experience of eating gluten-free (GF) foods. Minus all the hype, I would never recommend going gluten-free unless it was necessary. Not only is it a very restrictive diet (and I say that with caution--it can also be healthy when planned correctly), but it can also be lacking in some important nutrients. Therefore, since I don't have celiac disease, I don't typically purchase gluten-free foods, unless they just naturally come that way, of course.

I've recently become associated with GFreeConnect.com--a company with an innovative idea: they send "care packs" to subscribers every three months. The care packs are affordable and offer subscribers the chance to sample TONS of products (via free samples included or coupons). They were kind enough to send me a care pack to get a chance to see "in person" what I could potentially recommend to my clients. And I was totally impressed! Many of my reviews will be of products I received in my care pack. I highly recommend GFreeConnect to people who have been newly diagnosed with celiac disease as an opportunity to find some products that will fit your new lifestyle (and still taste good).

So this is what led to what I will call, "The GF Taste Project." This will be an ongoing project/series in which I'm going to be sampling GF foods and reviewing them online. Please forward the blog to anyone you know who follows a gluten-free diet so they can get in on the action! If there's a product you'd like me to try or you have a review of your own to pass on, please do!

First taste test, coming up in the next few days.

For more information on celiac disease, gluten intolerance, dermatitis herpetiformis and the gluten-free diet, visit expert Shelley Case's website. I also see patients in St. Louis who need to follow a GF diet; visit my website for more information.

Roasted Garlic Hummus

I come up with new recipes sort of on-the-fly, that's why I keep a journal my sister gave me in my kitchen--so I can keep track of my creations to share them! Most weeks I create at least one new recipe, often on the weekend when I have a little more time. This weekend's yummy creation: Roasted Garlic Hummus.

I love hummus. It's built from just a few simple and healthy ingredients, but depending on the brand or restaurant in which you find this trendy dish, the taste can be worlds apart. I have several favorites: many from Trader Joe's (roasted garlic, kalamata olive and Mediterranean), plus the hummus from Bar Louie and Mosaic, here in St. Louis. This weekend, I perfected my own. I don't like my hummus too lemony, that's why I don't purchase the regular supermarket brands. I love the more savory flavors and I'm quite fond of garlic. So this one was a no-brainer. Want some of your own? Get out your trusty food processor (an essential and worthwhile kitchen investment) and give this one a whirl! This week it's on my lunch menu with some mini whole wheat pitas, Kalamata olives, feta cheese and homemade taboulleh. Looking forward to it :)

Roasted Garlic Hummus

Ingredients

• 1 can garbanzo beans, drained with juice reserved
• 1/4 cup (4 tablespoons) juice reserved from can
• 2 tablespoons olive oil
• 2 tablespoons pine nuts, divided
• 4 large garlic cloves, roasted
• 1/2 tablespoon lemon juice
• 1 teaspoon parsely flakes
• 1/2 teaspoon Kosher salt
• 1/4 teaspoon garlic powder
• 1/8 teaspoon crushed red pepper
• Fresh ground black pepper, several grinds
• Paprika, just a dash

Instructions

• Peel garlic cloves and roast in 350 degree oven on a small cookie sheet sprayed with non-stick cooking spray until starting to brown. 
• Put all ingredients in food processor, except 1 tablespoon pine nuts. Blend on high until smooth. 
• Serve with remaining pine nuts on top.

Download the recipe.

Makes about 1 1/2 cups; 27 calories per tablespoon (24 servings).

Are Sugars Really Toxic?

The sugar debate is an ongoing one in the media, especially after the 60 Minutes segment that aired a couple weeks ago. Although I try for the most part to politely dismiss "attention-grabbing topics" such as this, after Dr. Sanjay Gupta referred to sugar as "toxic" I felt I had to weigh in on this too.

Sugar is not toxic. Period.

Dr. Sanjay Gupta’s description of sugar as toxic really disturbs me. Toxic is a very strong word--used to describe chemicals and poison. Applying this term to sugar is a gigantic overstatement and one of the craziest things I've ever heard! Furthermore, this oversimplification is now leading the public to believe that sugar is the cause of Americans’ health problems. It’s not! Demonizing any single ingredient does not a healthy diet make.

Over the years, many diets have had their “fifteen minutes of fame.” But what happened when we focused on cutting out fat? We got bigger. Low carb diets have been trending for the last 10 years and what happened? We got bigger. Clearly overly-restrictive dieting isn’t the answer. Singling out sugar will only cause our health problems to get worse because we’re not focusing on a real, long-term solution. What happened to learning from history? Not to mention, research in the September 2011 issue of the American Journal of Clinical Nutrition concluded that our consumption of sugar has actually declined in recent years, but our waist lines continue to expand.

The solution to our nation’s obesity and health crises lies in a balanced, “big picture” approach to our lifestyles. The idea is quite simple, but the action tends to be easier said than done. That’s right--leading a healthy lifestyle takes effort! Unfortunately many of us are suffering because it’s an effort many people don’t want to put forth. I understand we live in an era when both parents are working, kids have multiple commitments in school and extracurricular activities, and we’re also taking care of mom and dad. No matter how many modern conveniences we have, we still don’t have enough time and we’re tired. Sometimes it might feel like a struggle to get a healthy dinner on the table. I get it. But it all starts with making health a top priority and planning a clear path of action. Identify your goals, your strengths and weaknesses, and then seek assistance. Don’t be ashamed. Find an RD; it’s our specialty and there are many of us out there just waiting to pitch in a helping hand!

To get started with a healthy lifestyle, take some advice from MyPlate, the pictorial representation of the 2010 Dietary Guidelines for Americans. A healthy diet should be composed of a variety of mostly whole, minimally processed foods: whole grains, starches, fruits, vegetables, low-fat dairy, lean protein and healthy fats. Couple balanced meals with daily physical activity such as walking, jogging, biking or swimming. And last, but certainly not least, start listening to your body and its hunger cues.

It’s true, added sugar doesn’t have much of a place on a healthy plate. But that doesn’t mean that sugar is the cause of all our problems. Most often we can chalk these problems up to eating too much (of everything) and not exercising enough. It’s an imbalance of calories and poor diet quality. Remember this rule of thumb: 500 extra calories per day equals one pound a week. I'm sure some people are taking in those extra calories from added sugars, but I would venture to say most of those excess calories are found in other foods.

Maybe it sounds easier to just cut out sugar and ignore the rest. But the fact of the matter is: it just won’t work.

What do you think about sugar being called "toxic?"

Don't forget about my Mother's Day give-away! Contest ends April 29. Visit RDbyyourside on Facebook to enter. More details here.

Photo credit: Stuart Miles