Top 5 Nutrition Tips for Family Vacationing

Our family spent a very fun, active 9-day vacation in Disneyworld down in Orlando this month right before school started.  Parents often ask me how to do a vacation without destroying all the healthy habits you worked so hard on at home. My answer? Vacations occur in brief timeframes so they should not completely de-rail any efforts made. However, there are 5 things you can do to make your next vacation as healthy as possible:

Remain strong like The Incredibles
on your family vacation by practicing
food and activity balance.  Here, my
family poses with the crew that are
surely eating their vegetables!

1. Rental with a kitchen. Not only is this choice more economical, it enables you to have your own food choices that can continue some normalcy for your family. The same day we checked into our condo, we headed up to the local grocery store and stocked our kitchen with nutrient-rich foods. Each morning, we got up and had our family breakfast and then packed snacks and waters into our backpack for the long day at the park. We were thankful to know that Disney allows you to bring food and drinks into the park, so you could even pack your lunches for the day.

2. Seek out healthier options.  Yes, there was plenty of what Americans call “kid food” at the park (chicken nuggets, macaroni and cheese, French fries, etc.), but there were also healthier options at many of the eating establishments.  Kudos to Disneyworld!  They have publicly committed to doing their part to make children in the U.S. healthier through the Let’s Move Initiative started by First Lady Michelle Obama. Allow yourself and your children to enjoy higher calorie faire in moderation, especially if you are remaining active throughout your vacation. Take advantage of those times when you can order healthier foods. At Hollywood Studios, we enjoyed a lunch at a diner with Handy Manny & Little Einstein characters that had a wonderful buffet with lots of fruits, vegetables, grilled meats and whole grains. At Epcot, we enjoyed other fresh options such as teriyaki stir fry and fish with steamed carrots at a cafeteria. Many times, the options are there and you just need to search them out.

3. Make your vacation active. Believe me, I am all about some down time! As a mother of 2 very active young children, there must be some time to just relax and unwind. But do make time to continue your physical activity. My husband and I estimated that we walked about 100 miles altogether on this Disney trip, which equates to over 6000 calories for a woman of my size (I am very thankful for the double stroller rentals at the Disney parks!). As you can see, if you make your vacation active then you can experiment with a variety of cuisines and flavors that might be a little higher calorie and you will still not destroy your healthy lifestyle efforts. Balance can take its course naturally.

4. Teach your children along the way. We did eat out much more than when we are at home, so I took the opportunity to empower our children to be satisfied with healthier foods that were being served. Although our 3 year old is a bit young to fully grasp this concept, our 6 year old understood that long park days required extra “super powers” to be able to have energy and stay happy while having lots of fun. She was happy to get a salad or mixed vegetables with her meals. Besides, she wants to have “princess” skin and she knows that healthy foods assist in this goal! We saw lots of Disney princesses on this trip so our home discussions about this really helped seal the lesson further.

5. Seek out nutrition education. Visiting a rural destination? Make a point to stop at a local farm that might be offering a tour. Going into a city? Try and visit a food manufacturing plant that might produce certain types of foods. Go shopping at one of the destination’s local farmers markets and show your children what the local people eat. At Disney’s Epcot, they have an amazing riding tour that I highly recommend called, Living With the Land. It is a family-friendly informative ride that discusses unique and sustainable ways food is being produced all over the world. Both our children loved picking out the food plants that they recognized. It was fun to see the 9 pound lemon that can produce a gallon of lemonade! If the this tour interests your family, you could go on an additional Behind The Seeds tour that provides further detail into the nutrient film, hydroponic and waterponic growing techniques. Fascinating! I included a video that I found of the entire Living with the Land tour (the greenhouse portion begins after about 5 minutes).



Just as in your everyday life, take some time to plan out ways to keep your vacation healthy and balanced. That way, you can have fun knowing that you will coming back home feeling great and energized, which complements the great vacation memories to fuel your busy lives. Although our vacation was extremely busy, we are still relishing in all the sites, sounds and experiences we were so fortunate to be a part of at Disneyworld. 

Wisdom From a Foodie Dietitian

In my industry, there are different types of dietitians.  My claim is clinical dietetics and practical wellness nutrition.  Dietitians that specialize in the culinary end of eating are usually nicknamed "foodie dietitians."  Since I consider myself more of a foodie wanna be,   I recently caught up with one of my favorite true blue foodies, Robin Plotkin, RD, LD, to get her perspective on family feeding for Mommy Dietitian readers.

Robin Plotkin, RD, LD and her son having some
fun with food.

Q: What are 3 top things that families can begin doing today that would help them pull healthy dinners together faster/more efficiently?

A:
1. Make a meal plan! We make plans for our after school actives, our workouts, our social lives....it’s critical to make plans for dinner. I encourage people to start slowly-just plan for 3 nights worth of healthy dinners at home and go from there. That way, you know you have at least 3 meals covered for the week. There are great resources out there for meal planning if you are someone who struggles with this-I love http://www.sixoclockscramble.com/, http://www.mealmakeovermoms.com/ and http://www.myfridgefood.com/ are a few websites I routinely recommend.

2. Gather the groceries! Once you have the meal plans in place, having the food handy seals the deal. Take your plan, make your list and off you go! It can be on a sticky note or an Excel spreadsheet-whatever works for you. If you are a beginner at meal planning, I recommend taking recipe ingredients word for word-as you hone your skills, you will be able to mix and match ingredients and find different uses for them as you go along.

3. Relax! Kids take their cues from the parents. If you enjoy preparing healthy meals for the family and look forward to spending time around the table, the kids will, too. If you are stressed, frustrated or would rather have a root canal instead of making dinner for the family, they will know and will feed off of the negative energy that you may be inadvertently sharing with them when it comes to food.

Q: From a culinary perspective, how important do you think exposure to a variety of foods impacts a child's palate long term? Please explain.

A: Reports are showing that kids are more adventurous with their food choices these days. The traditional PB &J is giving way to more organic, healthful and locally made. In addition, kids lunchboxes are filled with more ethnic foods which shows the diversity of the foods available in terms of takeout menus. Parents want to share their excitement of their new finds with their children. Speaking from the culinary side, kids are developing more distinguished palates at an earlier age which allows more creativity and acceptance long term when it comes to food.

Q: What are some techniques that you recommend to increase food acceptance in children?

A: You’ve heard it before and you’ll hear it again-get kids involved! I’ve taught kids cooking classes for twelve years and there is a world of difference between a hands on cooking class vs. a demonstration only. When kids are encouraged to take part in the process, the sense of empowerment, self sufficiency and acceptability of the food itself skyrockets. And, the pride they feel after making something on their own to feed themselves and their family is indescribable.

Got tools? Get Cooking! At any age, kids should be allowed into the kitchen. Give them their own age appropriate tools-cutting boards, measuring cups and spoons, whisks, etc. Assign age appropriate tasks as well. Smaller kids can stir or pour, older kids can chop softer foods (i.e. Kiwi, banana, pasta) with child safe knives, and preteens and teens can take on complete recipes-start easy-scrambled eggs with cheese, guacamole, etc. Of course, adult supervision is necessary as are proper food safety and sanitation.

I also love to give fun tools and resources for parents as gifts. For example, http://www.fredandfriends.com/ has great plates, utensils, and other creative and fun tools just for kids. Ellyn Satter, RD books are terrific http://www.ellynsatter.com/ for introductions on how to feed your baby well. Cooking school gift certificates are unique gifts for kids adults alike-they allow the individual to gain confidence in the kitchen and are a lot of fun!. Finally, subscriptions to kids cooking magazines like Chop Chop (http://www.chopchop.com/) or Relish Kids (http://www.relish.com/) are gifts to encourage and inspire-all year long.

Q: Care to share one of your favorite, quick and healthy recipes that you make for your family?

A:
Easy Turkey Meat Sauce with Whole Wheat Pasta

Ingredients:2 T olive oil
1 onion, diced
1 pound lean ground turkey breast
1 jar of your favorite spaghetti sauce
Frozen broccoli, thawed (as much as you’d like)
Fresh spinach (as much as you’d like)
Oregano (to taste)
Basil (to taste)
Pepper (to taste)
Whole wheat pasta-cooked according to directions
Mozzarella cheese, grated

Directions:
Heat a large sauté pan over medium high heat. Add olive oil. Add diced onion and cook for approximately 5 minutes, or until onion becomes translucent. Add turkey and quickly break into small pieces. Once cooked through, add spaghetti sauce and allow to simmer for 5-8 minutes. Add broccoli and allow to heat through. Season with oregano, basil and pepper. Stir. Add spinach and stir, allowing it to wilt slightly. Remove from heat. Serve pasta in bowls and spoon sauce over the top. Add cheese. Enjoy!

Use the leftover sauce for Turkey Sloppy Joes, as a sauce for pizza, as filling for tacos, enchiladas or any other place you would substitute traditional meat sauce.

Robin Plotkin, RD, LD is a culinary and nutrition expert based in Dallas, Texas. She blogs, tweets, teaches, talks and tastes food for a living and wouldn’t be happier doing anything else. For more information, visit http://www.robinplotkin.com/ or her Robinsbite blog at http://www.robinplotkin.blogspot.com/.

Pregnancy Nutrition: Managing Nausea

As moms, we all know how exciting of a time it is to be pregnant. But this time can bring on some challenges related to the surge of hormonal changes going on throughout the gestation period. Some fair these changes with little difficulty while others have problems. With my second child, I struggled much more than my first with both food aversions and nausea. I had cravings for processed foods, especially processed meats – hot dogs, deli meat, and fried chicken – which are fairly unusual for me. We went to the Texas State Fair the year I was pregnant and I had an extreme craving for their world famous corny dogs. I told my husband about my primal anticipation, and he looked at me very strangely and said, “Who are you and what did you do with my wife?” But the funniest part of the story was that when I finally got a hold of the corny dog, I began scarfing it down like I hadn’t eaten in a month. I was half way finished with it when my love for the dog turned to hate. How could a food taste so incredible one minute and then taste like rot the next? Yuck! I had to get it away as fast as possible. The smell, the flavor – everything about it was hideous. So I know firsthand that yes, hormones are a crazy thing in pregnancy!

The term "morning sickness" does not give nausea
in pregnancy justice because it can certainly strike
anytime.  Take basic steps so you are well prepared.

It is very common to have food aversions and nausea in pregnancy, particularly in the first trimester. But in the most extreme cases, hormonal illness in pregnancy can cause continuous vomiting and the inability to keep food down. It can get so bad that intravenous feeding is necessary. Of course that is an extreme and rare situation, but it can happen. Here is a quick reference chart that can help you deal with your nausea in pregnancy.

CONSUME

Bland foods. [During extreme nausea and recovering from vomiting] These include white breads and pastas, applesauce, bananas, eggs and lean meats with minimal seasonings. They are easy to digest, soothe your stomach while providing much needed calories and nutrition.

Focus on nourishing foods. [Light to no nausea] Foods that nourish the body the best are the ones that contain the most nutrients. Lean meats, fish, beans, low-fat dairy, fruits, vegetables and healthy fats all supply the vitamins and minerals moms and babies need.

Peppermint or ginger. Both are safe in pregnancy and have been shown to decrease and treat pregnancy nausea. Make sure that you get real peppermint and real ginger foods and drinks. Things like commercial ginger ale do not contain the real thing.   Make your own fresh ginger tea by mincing some ginger with 4 cups of water in a tea pot.  Bring to a boil and then pour it over a 2 inch piece of fresh ginger in a coffee cup.  Add some honey and lemon for a nice, refreshing taste.  Allow the tea to cool until it is lukewarm for the most soothing effect.

Salty crackers. You read it everywhere and it’s true. They really help. And normally I would say go for the whole grain ones, but in the case of pregnancy nausea, it’s probably best to go for the old saltine-type crackers that get into your system faster.

Food with medication and vitamins. Both increase stomach acid in general, so make sure you take them with food unless instructed otherwise. Do not take any medication, vitamins or herbal supplements without telling your doctor first. Strong smells. As you are probably aware, your senses are heightened during pregnancy and that includes your sense of smell.

Enjoy decadent food cravings in moderation. We still need to exhibit self-control in pregnancy because the reality is that we are not eating for an equivalent of 2 people. More than ever, women are exceeding the weight gain goals for pregnancy and that its implications on both mom and baby. But allowing yourself to eat some of your decadent food cravings will make you feel more satisfied during pregnancy. Most decadent foods may fall into the “avoid” category, so consume only if they do not contribute to feeling ill.

AVOID

Strong smells. As you are probably aware, your senses are heightened during pregnancy and that includes your sense of smell.  An intense smelling food can trigger nausea in the blink of the eye, so be congnicent to those most offending aroma.

Skipping meals. Just as a stomach that is too full can cause nausea, the same is true with an empty stomach. The best way to eat during pregnancy is small, frequent meals.  Keep snacks in your purse and in your car so you can put something in your stomach when hunger strikes without any lapse in time.

Foods that cause reflux. Acidic foods, high fat foods, chocolate and large meals tend to produce more stomach acid. This can exacerbate nausea and also contribute to reflux (reflux also increases as the belly gets bigger due to anatomical pressure).

Drinks with meals. If you really need something to wash your food down, sip on water that is room temperature. Drinking warm, cold or too much fluid can expand your stomach to the point of causing nausea and exacerbating reflux.

Strong smells. As you are probably aware, your senses are heightened during pregnancy and that includes your sense of smell.

All personal food aversions. Each of our pregnancy experiences vary and that is also the case when it comes to the foods that we crave and dislike. Listen to those cues of aversions to avoid an unnecessary illness. If that aversion is high in nutritive value, try a similar alternative, or seek advice from a Registered Dietitian.

If you cannot keep food and/or liquid down without vomiting, contact your doctor. He may prescribe some medication that will assist you during this period. Know the signs and symptoms of dehydration which include dizziness, weakness, decreased urination, dry eyes, headache and dry mouth or eyes. Discuss your weight gain with your doctor. If either you or your doctor do not think you are gaining weight or are not getting the food variety suggested in pregnancy (see Pregnancy Nutrition: The Basics), it is best to turn to a Registered Dietitian in your area. They can work with you on an individual basis to maximize your nutrition status – for you and your baby’s sake. One day, like me, you can share giggles with others about your food issues during pregnancy. Know that this is a phase – and this phase will certainly pass!

Pregnancy Nutrition: Foods to Avoid

As dietitians, we generally do not like to say “don’t eat this” or “don’t eat that.” We believe that most foods fit into a healthy diet. However, pregnancy is a little different. It is important that you stay away from foods that might cause undue illness or even have bad effects on your developing baby. So, err on the safe side and avoid these risky foods and drinks.

Don't let grocery shopping be intimidating during
pregnancy.  Follow these basic guidelines so you
can shop stress-free.

Foods Fostering Excessive Bacteria. Since our bodies are hyper focused on growing a human body (or more with multiples), pregnancy is a time when a woman is more vulnerable to illness. So when you are thinking about consumption of foods, you want to think bacteria minimization. I am not suggesting that you become obsessive, but I am recommending some caution. Any foods that might have more opportunities for bacterial growth are best to be avoided. These include undercooked meats and seafood; underpasteurized milks, juices and cheeses; and sprouted raw vegetables (radishes, bean sprouts, alfalfa).

Alcohol. It is unknown how much alcohol causes fetal alcohol syndrome. Most experts agree that it is recommended to abstain from all alcohol in pregnancy.

Oversupplementation. While a basic prenatal vitamin is recommended to ensure adequacy of vital nutrients, oversupplementation can have equally dangerous effects. Do not believe more is better in pregnancy. Avoid any megadosing on vitamins, herbal supplementation or any other alternative supplements unless you first get approval from your physician or dietitian.

Seafood High in Mercury. The FDA says that it is safe for pregnant women to consume up to 12 ounces of low mercury fish each week.  Shark, tilefish, king mackerel and swordfish generally have higher amounts of mercury while wild salmon, shrimp, canned white tuna, catfish and tilapia have lower amounts. Fish actually contain great amounts of protein and omega-3 fats that may assist in cognitive and brain development for your baby.  There has been so much discussion about mercury intake in pregnancy that I wonder how many pregnant women are avoiding fish altogether.  I encourage pregnant women to eat fish regularly during pregnancy, staying within the FDA guidelines.

Caffeine. Caffeine levels over 200mg per day have been shown to increase a woman’s risk for miscarriage – particularly in the first trimester. A typical 8-ounce cup of home brewed coffee contains anywhere from 95-200mg. Dark caffeinated colas contain 25-44mg per 12-ounce can. The best rule of thumb is to minimize caffeine during pregnancy for optimal outcome. If you are currently drinking large quantities of caffeine, wean off slowly to avoid uncomfortable withdrawal symptoms.

Allergy Foods. Foods that are highly allergenic should only be avoided if you have a family history of a certain allergy. There is some evidence that shows avoidance during pregnancy can help lower your baby’s chances of having that allergy. High allergenic foods include peanuts, shellfish and eggs to name a few. If there is no history, allergenic foods do not need to be avoided.

Stay tuned for the last blog post on pregnancy nutrition where we discuss nausea and illness associated with hormonal changes.  I have a pretty funny story of my own that I look forward to sharing with you!