Wendy Reinhardt Kapsak, MS, RD is director of wellness for the International Food Information Council (IFIC). Her work includes conducting consumer and health professional research, developing communication workshops for opinion leaders, speaking at conferences and workshops, and communicating with journalists and the media. Wendy is a certified fitness instructor and has also had a private practice specializing in weight management. She lives in St. Louis with her husband Dan and two sons, Drew and Evan.

For many parents, dealing with an overweight child can be a delicate issue. When it’s time to go back to school, the challenge of balancing healthy eating habits and exercise while building their self esteem can often seem overwhelming. Here are a few steps parents can take at home to get their kids off to a great start at school.

1. Be a role model: Children learn by what they see and observe, so set a good example. Plan family time that focuses on fun while enjoying food and exercise/physical activity together.

2. Be supportive: Listen to your child’s concerns about their weight. Overweight children probably know better than anyone else that they have a weight issue, and their attitude about it can often be reflective of your attitude. For that reason, they need your support, acceptance, and encouragement.

3. Encourage healthy eating habits throughout the day: A healthy diet starts with the most important meal of the day: breakfast. Research consistently shows that breakfast helps give your child more energy for the day ahead and also reduces the likelihood of cravings later. You and your family can prepare fun meals at home or if they’re eating a school lunch, discuss the next day’s menu with them so they know how to make healthy choices.

4. Get them moving: When I was a kid, we always spent time playing sports, dancing, or riding bikes after school. Be creative! Find things that your child enjoys that makes them sweat a little. Better yet – get in on the action yourself!

These are just a few steps to take. It’s important that you don’t just focus on your overweight child or children in general. Make a healthy lifestyle be a family affair!

What kind of activities do you and your family do together?

Post from: Diets in Review Blog

How to Help Your Overweight Child at Home and School

Elizabeth B. Rahavi, R.D. specializes in providing science-based communications about nutrition, health and wellness. She has extensive knowledge in consumer understanding of nutrition and food safety and serves as the Associate Director, Wellness at the International Food Information Council (IFIC). Elizabeth is also an avid runner, chef, and yogi, and lives with her husband in Washington, D.C.

During pregnancy, it’s hard to turn a corner without running into someone offering advice. While useful, advice can often fall short, particularly when it comes to health and nutrition. Expecting mothers often ask, “What do these nutrients mean and how do I include them in my diet?” “I hear that folic acid is important, but how do I get it?” 

As a dietitian, I feel very at home in the grocery store, which is where advice gets put into action. Here are three quick tips that every mom-to-be needs to know when walking the aisles at the grocery store.

1. Great Grains. Carbohydrates are the most important source of energy, especially for pregnant women. To make the most of these energy powerhouses, look for ready-to-eat cereals and breads that contain “whole grains” or “whole” before the grain’s name.

*BONUS* Many of these foods also contain folic acid, which may reduce a woman’s risk of having a child with a brain or spinal cord defect.

2. The Case for Calcium. Calcium is a vital mineral to maintain healthy bones and teeth. Moms-to-be should consume enough calcium for themselves and their baby. While milk is an excellent source of calcium, some people have a difficult time tolerating it. The good news is that calcium can be found all over the grocery store, not just in the dairy case. Look for calcium-fortified orange juice and ready-to-eat cereals. Tofu, salmon, and leafy greens also provide a healthy dose.

3. Iron: It’s Not Just about the Gym. The body demands more iron during pregnancy due to its important role in developing blood cells. During this time a woman’s blood volume increases by fifty percent to account for the growing baby.  The produce and meat aisles are your best bet for finding iron in the grocery store. In the meat aisle, look for lean meat and poultry. In the produce section, green and leafy vegetables, such as spinach, kale, and collard greens are good sources. Vitamin C helps your body better absorb this necessary mineral.

How do you shop for health in the grocery store? Here are more tips on incorporating various foods for health into your diet and advice on healthy eating during pregnancy.

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Post from: Diets in Review Blog

Be Grocery Shopping Savvy During Pregnancy