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This week, we are introducing Laura Cipullo, our newest guest blogger who will be sharing her expertise as a Registered Dietitian, Certified Diabetes Educator, and mom of two! She's got some great advice on how to determine when a food is 'healthy' - read on...
When do we label something as healthy? Not only are my kids constantly asking this question, but I also hear other moms discussing what foods they think are healthy too, at school, on play dates and in restaurants. What really qualifies something as healthy, and should we label food as “healthy” or “not healthy” when explaining nutrition to our children?
In terms of heart health, there are a few guidelines that can help to simplify what a registered dietitian might qualify as healthy. In general, focus primarily on a plant-based diet that includes whole grains, lean proteins, monounsaturated fats and omega 3 fatty acids to help prevent cardiovascular disease.
• Limit saturated fat to less than 2g per serving on labeled products.
• Choose lean proteins like chicken and turkey, served without the skin.
• Include omega 3 fatty acids, found in deep-sea fish like salmon, mackerel or trout, at least 2 times per week.
• Choose products that are free of trans fat.
• Grains should be made using whole, minimally refined ingredients, like unrefined whole wheat flour or spelt.
• Fruit and vegetable portions should cover half of the plate.
• Limit sodium to 1500mg per day or 600mg per dinner entrée. For more tips and guidelines, visit www.heart.org/nutrition.
As the mom of two young boys and a registered dietitian, my version of “healthy” often goes a step further. Moms, you too can ensure the food you serve is healthy, wholesome and less processed by opting for items that are free of added sugars, such as high fructose corn syrup, as well as preservatives, colorings and artificial flavorings.
To be sure, always check the label and read all ingredients when shopping for groceries. Ask yourself: Does this product list whole grains and real food among its ingredients, as opposed to chemicals? Is a form of sugar listed within the first four ingredients? If yes, this is a good indicator that you should limit your child’s intake of this particular product. I personally may still buy it, but would designate it as a “sometimes” food, meaning not something that should be eaten every day.
Finally, you can still check whether a product is certified organic. Though there is (and may always be) controversy regarding organic and certification laws in the US versus other countries, I nevertheless encourage organic, hormone- and antibiotic-free, sustainable farm practices. In this case, less is more.
Laura's got a great mom-friendly grocery guide for everyday foods - click here to take a look!
