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Fiber, the nutrient you aren't getting enough of.

  • Mar 25
  • 2 min read

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Did you know that the average adult gets less than half the amount of fiber they need each day(1)? Most adults need between 30-35 grams, but only eat 16 grams. The statistics are similar for kids.


kids age 1-3 need 19 grams of fiber per day

kids age 4-8 need 25 grams of fiber per day

everyone else needs 25-35 grams of fiber per day


Here's 4 reasons to make sure you get enough fiber:


  1. Not enough fiber = constipation.

  2. Fiber is a prebiotic, it's food for the good bacteria in your body that helps your immune system

  3. Fiber keeps you full longer

  4. Fiber helps your heart stay healthy


Fiber is found in the following foods

  • whole grains (think whole wheat bread, brown rice, whole wheat pasta)

  • fruits + vegetables

  • nuts

  • beans


Here's a 5 of my favorite budget friendly high fiber foods:


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1) APPLES!


4.4 grams of fiber

  • portable

  • lasts 2-3 weeks in the fridge!

  • Available year round.

  • My new favorite kind is called "cosmic crisp"


1/2 cup oats + 1/2 cup berries = 8 grams fiber!
1/2 cup oats + 1/2 cup berries = 8 grams fiber!

2) OATMEAL


4 grams in 1/2 cup


  • easy to cook

  • lasts a long time in the pantry

  • add 1/2 cup berries for another 4 grams fiber

  • add nuts for another 3 grams fiber




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3) BANANA


3 grams in one banana


  • easy to mash for babies

  • add to smoothies

  • natural sweetener


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4) BLACK BEANS


8 grams per 1/2 cup


  • easy to mash up for baby

  • perfect "finger food" for babies with pincer grasp

  • also a good source of iron

  • very inexpensive



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5) WHOLE WHEAT BREAD


3-5 grams per slice


white bread has 0-1 grams

look at labels and choose the kind with the most fiber

"whole wheat" will have more fiber than just "wheat"



Want a list of more high fiber foods? Check out this link from the National Institute of Mayo Clinic: https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/high-fiber-foods/art-20050948?p=1


References


(1) Hoy MK, Goldman JD. Fiber intake of the U.S. population: What We Eat in America, NHANES 2009-2010. 2014 Sep. In: FSRG Dietary Data Briefs [Internet]. Beltsville (MD): United States Department of Agriculture (USDA); 2010-. Dietary Data Brief No. 12. Available from: https://www.ncbi.nlm.nih.gov/books/NBK589559/


Fiber amounts of foods were obtained from Food Data Central from the United State Department of Agriculture https://fdc.nal.usda.gov/food-search

🍀4 Easy & Healthy St Patrick's Day Food Ideas to Make with Kids 🍀

  • Mar 17
  • 2 min read

Between greens eggs for Dr. Suess day and green milk for St. Patrick's day, grocery stores must sell a lot of food dye in March! But who needs food dye when you have the green nature provides in fresh fruits and vegetables? Today were' going to explore 4 easy ways to get some green into your diet on St. Patrick's Day.


Image by Vanessa Loring
Image by Vanessa Loring

  1. Green smoothies.


    I especially love the peanut butter-spinach-banana one linked above.


If you want a more traditional fruit smoothie, this recipe from Real Mom Nutrition is a winner!


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  1. Green pesto noodles


How?

1. boil noodles,

2. top with jarred pesto sauce

3. top with microwaved broccoli (this kind cooks in the microwave)

4. Enjoy your easy meal- it’s easier than mac and cheese!


Tip: Costco pesto is the yummiest. The nearest Costco is 150 miles away from my house, so I just buy whatever they have a Walmart, it's not as good, but my kids still devour it.


Have fresh basil? Homemade pesto is 100 times better than the jarred stuff. Here's a recipe (I always use almonds, they are cheaper than pine nuts) https://www.simplyrecipes.com/recipes/fresh_basil_pesto/


image credit: Augustinus Martinuz Noppe
image credit: Augustinus Martinuz Noppe

  1. Green muffins.


    We made these muffins at our socialization last week. I tend to use that recipe when introducing people to green muffins because they are very sweet and people love them!


I will often use this recipe that has less sugar when I make muffins for my family. I leave out the chocolate chips.




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  1. Green Fruit!


    Green Grapes and Kiwis are fun and yummy for St. Patrick's Day snack time!

Limes are yummy in water for no sugar green treat.

Avocado toast is the perfect easy snack or meal for St. Patrick's Day!



Afraid your kids won't eat the green foods?


If you are in the DDI VANTAGE program, you have a child who is younger than 3 years old. Start today with exposing your child to green foods. If you continue to do it regularly, green food will be no big deal in the future. The key is consistency!


I hope you have a happy, healthy fun holiday with your family!


Nicole


Top 3 Heart Health Nutrition Tips

  • Feb 25
  • 3 min read


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High blood pressure, cholesterol and heart attacks probably aren't on the list of things that keep you up at night. However, due to the fact that Heart Disease is the #1 cause of death in the United States, I don't want Heart Month 💘 to end without sharing some heart healthy nutrition tips.


If you think heart health is only something old people worry about, think again!


Healthy habits start young, teach your kids to eat healthy now & they won't have to break unhealthy habits later! Here's 3 tips to get your started on heart health:


#1: Choose Whole Grains


Oatmeal is one of the most heart healthy breakfasts you could choose!
Oatmeal is one of the most heart healthy breakfasts you could choose!

Why?

Whole grains have more fiber than refined grains.

Fiber lowers cholesterol. High cholesterol = increased risk for heart disease


How?

  • look for the word whole grain as the first ingredient on food labels

  • If a product says 100% whole grain, that is the best option

  • example: 100% whole wheat flour, 100% whole grain corn flour, 100% whole grain oats

  • Use whole wheat flour in pancakes and muffins


Recipes

Microwave Oatmeal with berries and nuts
Microwave Oatmeal with berries and nuts

Oatmeal Pancakes
Oatmeal Pancakes

Green muffins made with 1/2 whole wheat flour and 1/2 white flour
Green muffins made with 1/2 whole wheat flour and 1/2 white flour


#2: Eat spinach every day.


Green Smoothies are the easiest way to get your greens!
Green Smoothies are the easiest way to get your greens!

Why?

Spinach is high in nitrates, which can lower blood pressure.

Spinach is also high vitamins, minerals and phytochemicals that protect your heart.


How?

  • buy a bag of spinach every week at the store and aim to use it by the end of the week

  • buy a bag of spinach for the freezer and add it to smoothies

  • add chopped spinach into things like mac + cheese, tomato sauce or soups


Recipes

This peanut butter banana green smoothie will keep you full for hours!
This peanut butter banana green smoothie will keep you full for hours!
Spinach goes well in lasagna. Serve green foods from the start so your kids aren't "scared" of green foods as they get older.
Spinach goes well in lasagna. Serve green foods from the start so your kids aren't "scared" of green foods as they get older.
Green muffins made with 1/2 whole wheat flour and 1/2 white flour
Green muffins made with 1/2 whole wheat flour and 1/2 white flour

#3 Eat fish at least once/week (preferably twice)



A tuna sandwich with lettuce on whole wheat bread is one of the most heart healthy lunches you can eat!
A tuna sandwich with lettuce on whole wheat bread is one of the most heart healthy lunches you can eat!


Why?

Fish is one of the only foods with omega-3 fats. Omega-3 fats help prevent heart disease.



How?

  • Canned sardines are one of the best sources of omega-3 fats and are the least likely to contain mercury

  • Canned Tuna is also an excellent source of omega-3, choose light (not albacore) for less chance of mercury

  • Salmon and lake trout are also good sources, but more expensive.

  • Lean fish are not a good source of omega-3 fats (tilapia).


Recipes:

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Putting it together:


Here are 4 habits I've gotten into that help me eat well:


At the store:

  1. At the store, I only buy 100% whole grain breads, pastas, tortillas and cereals

  2. I buy 2 bags of spinach every week

  3. I buy a case of tuna every time there is a case lot sale


At home:

  1. I eat oatmeal for breakfast almost every day.

  2. I eat a green smoothie for snack 5 days per week

  3. I eat a tuna sandwich for lunch anytime I don't have leftovers to eat


A Goal I have:

Eat sardines once per week, usually at snack time on crackers (they are so yummy!, but new to me).


Summary


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There are so many good foods that contribute to heart health. Today we only mentioned 3: whole grains, spinach and fish.


Remember: Get your kids used to healthy foods when they are young so that making healthy choices will be easier as they get older!


There are many more things you can do to prevent heart disease. To learn more visit this website: https://www.heart.org/en/healthy-living/healthy-lifestyle/lifes-essential-8

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