Nutrition series: Tips for shopping for healthier packaged foods at the grocery store

Everyone must admit that these days it is quite tricky getting your hands on fresh foods and so, for convenience sake, you end up getting packaged foods that have a longer shelf life.  What is one to do when most of these packaged foods are also, in general, more processed and the ones you really want to minimize eating?

Following are recommendations provided by Dr. Ida Laquatra, Heinz's Global Director of Nutrition, regarding tips for shopping for healthier packaged foods... 

"To determine the freshness of a fruit or vegetable, a person might squeeze, smell or even sneak a taste at the grocery store.  However, when it comes to packaged foods, many Americans find it difficult to evaluate the quality and nutritional value of food items sold in cans, plastic containers and paper boxes.

Seventy-eight percent of Americans want clearer to read nutritional information and ingredient lists on the back of food products, according to a recent survey conducted on behalf of Heinz.  To ensure that you're a savvier shopper when selecting products that fit your personal nutrition goals, follow these simple steps.

Know what's on the package --The nutrition facts label, which gives the serving size, calories and nutrients per serving, is typically found on the side or back of a package.  the Daily Value percentages on the nutrition facts label are compared to nutrition recommendations for someone eating 2,000 calories per day.  For example: a product listing fiber at 10% Daily Value means the product contains 10% of the amount of fiber needed by a person who consumes 2,000 calories.  When reviewing a nutrition label, consider whether your nutrition needs are greater or less than someone who eats 2,000 calories per day.

• Seek out nutritious sources: Claims like "high fiber", "rich in calcium" or "excellent source of vitamin C" mean one serving provides at least 20% or more of the recommended daily amount of the specified nutrient.  "Good source of" means an item contains 10-19% of the recommended daily amount per serving.

• Minimizing the bad stuff: "Reduce" or "less" means that the item has 25% less of a nutrient, such as sugar or fat, than the usual product that doesn't carry this claim.

• Tally the fat content: "Fat free" products must have less than half a gram of fat per serving.  Products advertising that they are "low" in fat must have three grams or less of fat per serving.

• Look for allergens: Carefully read product labels on a continual basis to ensure that your favorite products remain free of allergens.  Heinz has a commitment to using pure ingredient lists in its brands which can help you to eat healthier without worrying about allergic reactions.  For instance,  a list of Heinz gluten-free options are available.  

• Serving size suggestions: Be sure to serve meals in single servings on individual plates instead of letting family members help themselves.  To help with portion control, place servings on smaller dishes.  Also, it's best to not only consider the serving size of a food, but the nutritional value of a food.  Parents or kids can portion out their won servings using individual containers.  A balanced  lunch may include some items such as multi-grain chips, crackers or pretzels; low-fat string cheese; turkey vegetable soup; vegetable sticks; dried fruit; and an oatmeal raisin cookie.  Parents should remember to keep hot foods hot and cold food cold!"

General serving size rules: *

• Fruit and veggies the size of your fist
• Pasta the size of a scoop of ice cream
• meat and poultry the size of a deck of cards
• Snack like pretzels and chips the size of a cupped handful
• A potato the size of a computer mouse
• A bagel the size of a hockey puck
• A pancake the size of a compact disc
• Cheese the size of a pair of dice or the size of your thumb

* Courtesy of the National Institutes of Health

How well can you read a nutrition label?  Check out this really great, quick Nutrition Label Quiz.

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For more info: FDA-How to Read the Nutrition Facts Label,   National Institutes of Health

Nutrition series: Survey results on American consumer attitudes toward food, nutrition, health

Dr. Ida Laquatra, Global Director of Nutrition for HJ Heinz Company, recently provided excellent information regarding nutrition and healthy living.  Thus begins a 3-article series regarding this topic. 

 Just a few months ago, the HJ Heinz Company took a telephone survey of 1,000 American adults regarding attitudes toward food, nutrition and health.  Following are the very interesting and eye-opening results... ***

 Survey Fact Sheet

Quick and simple: 40% of Americans said they look for quick and convenient meals after a hard day's work.*

This is surprising following research conducted by the International Food Information Council (IFIC) in 2009 that found:

• taste rated highest for impact on consumer food or beverage purchase decision (87%)
• price was next (74%)
• then healthfulness (61%)
• and convenience rate lowest (52%)

This suggests that the kind of day a person is having greatly impacts their food choices. **

More findings:

• Only 24% of people list healthy or low-fat meals as a priority after a long day, compared to 40% who just want something quick and easy...
• Only 17% of Americans care whether a meal is tasty at the end of a long day, with 40% picking dinner based on convenience.
• After a tough day, men are more likely to choose a meal that is both tasty and filling while women seek something that's healthy and convenient to prepare.

Just the facts: 4/5 (78%) of Americans want clearer to read nutritional information and ingredient list on the back of food products.

Back to basics: Nearly 57% of American would eat more fruit and vegetables to improve their diets, while only 17% would eat low fat foods, 27% would reduce calories and 28% would eat less sodium.

Americans are realizing that a well-balanced diet is integral to overall health and wellness and that adding more to healthful foods like fruits and vegetables, can be a positive strategy to help reach their goals.

 

*A Note on Methodology: The HJ Heinz Company commissioned StrategyOne to conduct a nationwide telephone omnibus study of 1,000 Americans 18 years of age and older (balanced to census information to be projectable to the US population).  A Computer Assisted Telephone Interviewing (CATI) facility and Random Digit Dialing (RDD) technology were used.  Figures for age, sex, race/ethnicity, education, region, and household income were weighted where necessary to bring them into line with their actual proportions in the general population.  The survey has a margin of error of plus or minus 2.2 at the 95% level of confidence, which means that 95 out of 100 times that sample s drawn, the results would not vary more than 2.2 percentage points in either direction.   

** 2009 Food & Health Survey: Consumer attitudes toward Food, Nutrition & Health; international Food information Council Foundation, March, 2009.

 *** Adapted from information provided courtesy of Dr. Ida Laquatra and HJ Heinz Company.

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For more info: Heinz products 

Big babies, diabetes, and childhood obesity

Yes, it is true ... there was a 19-pound baby born just a few days ago in Indonesia!  This baby was just shy of the world record held on to by a 23-pound baby! And, yes, you guessed, it, to a mother with gestational diabetes.  This topic brings up many related issues worth talking a bit about.

What is gestational diabetes?  Simply put, gestational diabetes is a high level of sugar or glucose in your blood during your pregnancy.  The reason it is important to keep track of your blood sugar levels during pregnancy is, not only for your health, but it is certainly related to your baby's short and long term well-being.  

How does gestational diabetes affect my unborn  baby?  Blood sugars not well controlled and thus remain high in both mom and baby's blood stream lead to a series of hormonal changes involving insulin which then causes the baby to store excessive fat ( since it is receiving more energy than it needs to properly grow and develop) causing a large baby or macrosomia.  These babies more to have breathing problems, difficult deliveries due to size and thus complications (such as shoulder injuries), and low blood sugar levels requiring newborn hospitalization at times.

Do larger babies eat more?   Why yes, it makes sense that they should.  Larger bodies require more energy normally to function well.  

What does this mean for the future health of my baby?  Does this mean that if I have gestational diabetes that my child will be obese?  One thing about medicine, frustratingly enough at times,  is that there are no absolutes. So, the short answer is no, not necessarily.  However, you should know that studies have shown a link between macrosomia (larger babies) and later problems with childhood overweight and obesity and type 2 diabetes in children, teens, and adults.  

Once I have been diagnosed with gestational diabetes, does this mean that my next pregnancy will also involve diabetes?  Well, again, not necessarily.  But know that your chances increase by 2 chances out of 3 that it will reoccur.  

Therefore, it is VERY important that before, during, and after your pregnancy that you watch what you eat, taking in nutritious calories sufficient to keep both you and your baby at healthy weights at all times and ages... of course,  keep up the exercise!  Even better yet, exercise as a family!

Picture by Pavel Kashaev, PhotoXpress -- "Pregnant mother-to-be walking, companion on bike"

For more info: American Diabetes Association, American Academy of Pediatrics diabetes information and resources

What is 'slow food'?

We have all heard about fast food, of course.  So, what IS the slow food movement?  According to the Slow Food website, "Slow Food is a non-profit, eco-gastronomic member-supported organization that was founded in 1989 to counteract fast food and fast life, the disappearance of local food traditions and people's dwindling interest in the food they eat, where it comes from, how it tastes, and how our food choices affect the rest of the world...".  

Available to all, in many cities across the U.S., you can catch them in small venues such as parks having fresh pie-baking contests made of only local ingredients (from scratch, of course) or at international conferences in Italy or France -- a wonderful, life-loving crowd wanting to spread the news that you really can eat fresh and wholesome!

For more info: Slow Food USA

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Fast foods and childhood obesity

And, what of fast foods?  Are they responsible for this childhood obesity epidemic or what? There have been many, much-heated debates regarding this issue yet no straightforward, single answer.  Childhood obesityis a very complex issue and many factors have brought it to pass.  

But, yes, let's dive in a bit into this subject of fast foods ourselves.  A few facts ...

• Each day, 1 in 4 Americans visits a fast food restaurant *
• In 1972, we spent 3 billion dollars a year on fast food -- today, we spend more the $110 billion *
• French fries are the most eaten vegetable *
• Most nutritionists recommend not eating fast food more than once per month *
• 40% of American meals are eaten outside the home *
• Some states have banned restaurants from cooking with trans fats altogether -- for your info, consuming trans fats increase your cardiovascular risk (so, higher chance of having a heart attack, stroke or higher blood pressure), elevate the bad LDL cholesterol,  and decreased the good HDL cholesterol!
• Many states are now requiring or strongly encouraging restaurants to post their food's nutritional value and caloric content.  

A few years ago in 2004, an eye-opening documentary was released about what eating a diet composed solely of fast foods could do to your health over a 30-day period -- Super Size Me by Morgan Spurlock.  It was nominated for an Oscar and received many other awards.  It is definitely worth taking the time to see and if you decide to purchase it, there is a version of it that comes with an educational tool for children and teens.  

Two informative and helpful articles have been presented a few years ago 2006 by the Associated Content webpage but its value still holds as far as recommendations, suggestions, tips and great information.  It is not an easy thing to ease off of the fast food as there have been research references inferred in the addictive properties of fast foods making it very, very difficult to break the fast food habit  .  So, what is one to do when encountered with hunger and a fast food restaurant within sight?  There are healthy choices at fast food restaurants available.  

*Information provided by Super Size Me

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Exercising as a family

Anyone with kids knows for a fact that it is very, very hard to find time to exercise ...  between feedings, activities, errands, work, school, the list goes on... how ever is one to fit in the recommended 4 days per week of about 1 hour each time?!

Easy, it is not.  Impossible, no.  Necessary, yes, a resounding yes! And find the time we must -- not only for parent's health and sanity but for your child's health and sanity as well -- present and future.  

Adjustments need to be made, if you will -- you may need to change your usual regimen that you have been doing for years and do various activities, cross-train, if you will.  One day you may need to do one activity, the next day a different one.  Be creative!  it comes in really handy with this sort of thing.  Here are some examples:

• Sculpting, kickboxing, or aerobic videos at home while your child exercises with you or plays close by
• Exercise with your child in tow attached to your bicycle or place them in a jogger to run errands
• Rollerblade or jog next to your child while they are on their own bike
• Put them in a special backpack on your back to go hiking  

Take it from a first-hand family of 4 with 2 daughters less than 5 years of age).  Heidi Hill, author of  Fit Family: The infant, Toddler, and Preschool Years (VItesse, 2008), has written a how-to book on continuing to exercise through these challenging first years.  It is a great resource for tips, ideas, support, and encouragement.  

It is vitally important, parents and primary caregivers, that your child(ren) see you active, exercising and perhaps actually enjoying it (even more effective)!  In this manner, these super habits that they incorporate as children will continue on into adulthood.  And above all, have fun and enjoy each other's company!  This will do you more good than anything!

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Do health insurance plans cover obesity prevention and treatment for my child?

Do health insurance plans cover weight management programs for children and adolescents?  The short answer in the past was a resounding "No!".  Now, as of this year, the tides seem to be changing somewhat, and not a moment too soon.  Super news! Long-awaited health insurance coverage of obesity prevention and treatment is coming!

Two week ago, an article in Healthcare Finance News  regarding health plans doing innovative things to combat obesity.  Some featured health insurance carriers are BlueChoice Health Plan of South Carolina and BCBS of Michigan.

In May 2005, the Alliance for a Healthier Generation  became public -- the American Heart Association and the William J. Clinton Foundation joined forces to address the issue of childhood obesity.  Its mission is to decrease the prevalence of childhood obesity by 2015.  Just a few months ago, in February of 2009, it announced that for the first time, employers and insurers would begin to cover the costs of childhood obesity prevention and treatment in the form of the Alliance Healthcare Initiative.  

So, what does this Initiative involve?  The benefits for eligible children include 4 visits with their primary care provider and 4 visits with a registered dietician every year -- the purpose is for these families to receive support regarding healthy lifestyles.  

What companies are participating?  

• Health insurance organizations offering this benefit include Aetna, BCBS of North Carolina and Massachusetts, Wellpoint
• Employers participating as customers of Aetna include Mars, Owens Corning, and Paychex
• PepsiCo, the William J. Clinton Foundation and the American Heart Association offer these benefits to their employees

What can I do if my child's insurance company is not listed as participating?  

• Contact the insurance carrier directly.  Many are considering adding these benefits for their members and the more that they hear from you, members and concerned parents, the better and potentially the faster that coverage will be ensured.  
• While in contact with the carrier, ask what benefits you and your family may be eligible for.  Many now include gym membership discounts and weight loss companies (just be cautious and choosy -- there are many out there!).  Key words to use while asking about information are weight management, health and fitness, dietician / nutritionist visits, and obesity prevention.
• Contact your employer and encourage them to become one of the participating companies in the Initiative.
• Do talk to your child's doctor -- much can still be done in conjunction with your child's primary care physician to help your child.  The Alliance website provides great resources and information from parenting tips to prevent obesity to fitness for kids and teens to healthy eating tips.  

And one more detail... the Alliance has designated this month of September as Go Healthy month!  You and your tween or teen check out the EmpowerME website for more information.

Picture by Andre Kiselev, PhotoXpress

Children and teens eating away from home: does it contribute to obesity?

And, finally, we arrive at the last topic to be addressed on the list of Childhood obesity in America: Top 10 culprits ... out-of-home meals.  More and more children are eating more than one meal at school and home-prepared box lunches have often become a thing of the past.  The need to offer more healthy options at schools has definitely been shown and it is reassuring to note that many have already started to make some vital changes and many more are in that process.  

In addition, eating out and frequenting restaurants has increased over the years and it is not easy to know how to choose healthy foodwhen, famished and tired, you are presented with a whole slew of delectable and delicious options on the menu often too numerous to count, many having a day's calories in one meal.  

And to add insult to injury, portions have taken on humongoid sizes and we have come to accept these, without batting an eyelash, as standard servings.  

So, it seems like a losing battle, disheartening at best; the answer to the question "Does eating out lead to childhood obesity?" seems quite obvious.  However, it is not quite so straightforward, as we have seen that a sedentary, non active, sit-on-the-couch-in-front-of-the-TV-and-eat-chips lifestyle certainly contributes to this health danger (among many other factors).

So, take the time and make the investment in your children and teens to teach them about (see above related links for tips):

• Eating at restaurants and making good food choices
• Eating at school, reviewing the cafeteria schedule and vending machine options with them
• Showing them how food portions have increased over the years
• Minimizing fast foods (next article will provide some insight)
• Meeting their daily requirements of fruits (at least 2), vegetables (at least 3), calcium (203 servings per day, fiber (as much as possible), and water (aim for the proverbial minimal 6 glasses per day)
• Taking an age-appropriate multivitamin most days of the week if not every day

By increasing their awareness, you empower them.  And for sure, worth repeating -- parents and caretakers, always be a consistent example for them.

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Self esteem and childhood obesity

It most likely goes without saying and may even be common sense to many of us, but it is a known fact that low self esteem is tied in to weight problems present and future.  A recent article published in BBC NEws stated that in a British study of 6500 participants followed 20 years later, it was found that "10 year olds with lower self esteem tend to be fatter as adults", particularly true for girls.  And not only low self esteem, but also feelings of being out of control or anxious also led to weight problems as adults ... and, an eye-opening realization is that these were not deeply emotional people but their emotions were reported to be within normal range! 

BBC news: Low self-esteem leads to obesity

It should, therefore, be highlighted, that early intervention of troubled childhood emotions or psychological states is key to at least partial prevention and/or treatment of future weight gain, health, and childhood and adult obesity.  Being aware of this along with a healthy diet and active lifestyle wll give our kids a great chance to be healthy for life!

A bit about self esteem... things to watch out for in children:

• Do not or rarely make eye contact; appear withdrawn
• Make belittling comments about themselves
• Avoid doing tasks that may be difficult; believe he/she cannot do it

For a complete list of signs of low self esteem, American Academy of Pediatrics has a simple, easy-to- read information sheet online --see the AAP list provided.

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Recent poll shows that the biggest child health problem in 2009 is... obesity

Yes, you guessed it, alright!  According to a recent survey of parents and adults, the biggest child health problem in 2009 is childhood obesity.  The latest edition of Contemporary Pediatrics journal confirms that a poll take of more than 2,000 U.S. parents stated that "obesity in children ranks as the leading child-related health issue for U.S. adults". *  It is interesting to note that obesity topped the list; even above other topics of concern including drug abuse, smoking, bullying, and internet safety ( in order of highest percentage).  

Following is the link to read the details -- definitely worth the read:

Poll: Biggest child heath problem is obesity

Obesity remains No.1 health problem for kids in 2009 - study done by University of Michigan

While it is saddening that our children face this crisis, it is reassuring to note that parents are vividly aware of this problem in children and are publicly expressing their concern,  making it a top issue for change.  And you are not alone in this battle. 

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* University of Michigan C.S. Mott Children's Hospital National Poll on Chidren's Health.