1. Keep the sugar low - I remember when I was a child my mom always told me never to buy cereal with a sugar count over the magic number of “10.” Ten grams of sugar means that the box is 10% sugar, and that’s high enough for it to still be tasty.
2. Whole grains count - just like when you shop for bread and pasta, whole grains are important in cereals as well. Whole grains are processed by the body slower and keep your child from suffering an insulin crash.
3. Fiber, fiber, fiber – tastier and easier to encourage a child to eat than a prune, shoot for a cereal with about 3 grams of fiber per serving.
4. Protein is a muscle builder – protein is metabolized slower and helps to keep the body fuller for a longer period of time, crucial on school days when concentration is key. Try to find a cereal with at least two grams of protein, and remember that the milk you pour on it – be it cow, soy or a nut milk – adds additional protein, so drink up every drop.

Despite these guidelines, it can be tough to get the kids weaned off of the sugary stuff. One trick that works really well in our family is to mix one box of a very low-sugar cereal – think Cheerios, Grape Nuts, etc. – with a higher, more child-friendly request – Lucky Charms or the like.

What are your family’s favorite low-sugar choices? Mine include Mighty Bites, Kix, Life and Mini Wheats.

Also read: The Best (and worst) Breakfast Cereals

Post from: Diets in Review Blog

Four Ways to Make Breakfast Cereal a Winner

For example: if you weigh 150 pounds, then you should be consuming 150 x 0.8, which is 120 grams of protein per day. Be careful and don’t over-do it though; protein is broken down into amino acids and excess amino acids are converted to fats and sugars and then stored in the body. Below are a few examples of the best sources of protein!

Best Protein Sources

1. Grilled chicken (Organic)
2. Grilled Salmon
3. Tuna
4. Almonds

Learn more about protein bars, too.

Post from: Diets in Review Blog

Recommended Daily Protein Intake

Translation: Basically, Americans are overdrawing the “calorie funds” in their “discretionary calories” bank account. Discretionary calories are what’s left over in the budget AFTER you have prioritized healthy, nourishing foods to meet nutrient needs (the ole fruits, veggies, whole grains, beans). While your bank would charge you an overdraft fee, unfortunately your body can’t do that.

So, what does this have to do with the diligent dieter? I’ve got some tips for how you can respond to the advice, if you need to.

• Take inventory – write down what you eat for a few days on MyPyramid.gov’s free tracker. This food journal tool will tell you how many “discretionary calories” you are over/under budget.
• Remember balance and moderation – the advice of 100 calories a day for women doesn’t equate to “never drink juice or soda or ever eat a candy bar,” but it does mean moderation. Some people love their juice. OK, so either have 100 percent juice with no added sugar or have a cup (eight ounce) of the sweetened stuff a few times a week. One cup of sweetened O.J. is 30 “discretionary calories.”  Like chocolate? Two Hershey’s miniatures with almonds has 74 discretionary calories. So it fits in the budget as a sometimes treat.
• Read and understand food labels – bypass all the marketing on the front of package and look at the nutrition facts and ingredients to hunt down added sugars. Be sure to watch my video on moderating sugar intake for a refresher on this.

The bottom line is pick your favorites and spend calories wisely. Portion control is always the number one thing you can do to eat more healthily. Don’t fool yourself and think that a daily sweet tea beverage or milkshake is a a good idea. But also be careful of foods that appear to have a “health halo.”

A small eight ounce fruit flavored low-fat yogurt has 108 “discretionary calories,” which puts it over the budget. You’re better off trying plain (no added sugars) low-fat yogurt or my personal fave, plain fat-free Greek yogurt and add your own fresh fruit. Try adding 1/4 cup of blueberries and a tablespoon of raw slivered almonds to a cup of Greek yogurt. MMMmmm…

Hopefully, this post help to put the AHA’s quick advice into perspective. Changes are individual so find out where you stand on discretionary calories with My Pyramid and think of changing the portion or frequency of your “treats” or find a healthier swap out.

Post from: Diets in Review Blog

How to Cut the Sugar and Sweets from Your Diet

The American Heart Association has publicized their recommendations for men and women. The AHA says that most American women should not consume more than 100 calories of added sugar a day. Men should limit their intake to no more than 150 calories. One 12-ounce can of sugar-sweetened soda is 130 calories. That’s more than the entire daily recommendation for women, and nearly all that is recommended for men.

“Sugar has no nutritional value other than to provide calories,” says lead author Rachel K. Johnson, associate provost and a professor of nutrition at the University of Vermont in Burlington. “Consuming foods and beverages with excessive amounts of added sugars displaces more nutritious foods and beverages for many people.”

Excess sugar consumption is linked to obesity, diabetes, high blood pressure, heart disease and stroke. The American Heart Association says that the majority of added sugar in the American diet comes from sugar-laden drinks.

This is a fairly easy problem to resolve. While most health professionals won’t make it a point to recommend diet soda, it’s slightly better than the alternative. But an even better idea is to buy seltzer water, and splash it with some lemon, lime, or any other fruit flavor you like. It’s a zesty drink with no calories to speak of.

(via: Health Day)

Post from: Diets in Review Blog

Sugar Consumption is Out of Control in the U.S.

Watch my video on sugar in foods to help set the record straight on what you should look for.

Here are common sugars you may see on the ingredients list:

• Corn sweetener
• Corn syrup, or corn syrup solids
• Dehydrated cane juice
• Dextrin
• Dextrose
• Fructose
• Fruit juice concentrate
• Glucose
• High-fructose corn syrup
• Honey
• Invert sugar
• Lactose
• Maltodextrin
• Malt syrup
• Maltose
• Maple syrup
• Molasses
• Raw sugar
• Rice Syrup
• Saccharose
• Sorghum or sorghum syrup
• Sucrose
• Syrup
• Treacle
• Turbinado Sugar
• Xylose

There is no recommended minimum amount of added sugars you should have each day. The Dietary Guidelines for Americans lumps added sugar, solid (saturated) fat, and alcohol into a small “discretionary calories” budget, which is roughly 250 calories worth a day. That’s not even enough to cover one of the standard 20-ounce soda or sweetened iced tea beverages that are sold today.

You can track your added sugars on MyPyramid and see how quickly your usual food choices rack up the added sugar. Don’t just swap out foods with added sugar to their artificially sweetened cousins without asking yourself, “am I choosing these snack foods in place of fresh fruits, vegetables, skim milk, or unflavored yogurt?”

Tips for keeping sugars balanced in your eating plan:

• Don’t worry about sugars in fresh fruits, vegetables, and low-fat / fat-free unflavored milk. These are naturally occurring.
• Read labels for dry cereals, flavored instant oatmeal, and ice cream products to try to find ones with as little added sugars as possible. Instead, add your own fresh fruit!
• Avoid sweetened beverages (soda, tea, juices, flavored water, sports drinks, flavored coffee drinks, and mixed alcoholic drinks) as much as possible.

Be smart about sugars. If you like a sweet salad dressing to dip your veggies in or a little maple syrup on your oatmeal, don’t sweat it. You’re adding a touch of sweetness to healthy foods. That’s different than hitting the vending machine for a candy bar and soda at 3p.m.

Post from: Diets in Review Blog

Setting Sugar Straight: What Matters Most for Weight Management

Chavez and his government are taking on Coca Cola and their Coke Zero product. Health Minister Jesus Mantilla has said that Coke Zero can no longer be sold in his country, and the inventory that is stocked must be removed from store shelves.

“The product should be withdrawn from circulation to preserve the health of Venezuelans,” says Mantilla. However, he hasn’t said what the grave health risks are that Coke Zero poses.

Earlier this year, the Venezuelan government seized a rice mill and pasta factory belonging to the U.S. company Cargill. Other threats of nationalization and government intervention have been made, including potential action against U.S. drug company Pfizer.

(via: Reuters)

Post from: Diets in Review Blog

Venezuela Says No to Coke Zero

Jenny McCarthy giving up sugar. (via Oprah.com)

So exactly what is Jenny giving up? Sugar and eating past 7 p.m. And she’s blogging and twittering all about it. As a self-professed sugar addict, Jenny is nixing the sweet stuff just for 30 days and encouraging other readers to give up a vice of their own choice, be it chocolate, gossiping, or coffee and share with others how awesomely well or how devastatingly bad they are sticking to their Give It Up Before Summer challenge.

As an ardent advocate of the Gluten Free, Casein-Free Diet as a way to quell her son’s symptoms of autism, Jenny definitely knows a thing or two about nutrition. But when it comes to sugar, she is just as vulnerable as the rest of us.

Jenny’s blogs about detoxing from sugar are as colorful, comedic and unabashedly honest as her television candor. From providing us with details about how her PMS-induced acne has tempered since giving up sugar and how elated she was after finding fruit juice-sweetened cornflakes at Whole Foods to extolling the praises of agave nectar in green tea, it’s no wonder that both Jim and Oprah are smitten with this dynamo.

So why is it that Americans have such a sugar addiction? Sugar is surprisingly ubiquitous in not just the sweet and obvious sources like soda, juice, candy and sweetened cereals, but it is hidden in our packaged foods. Spaghetti sauce, salad dressing, beef jerky, lunch meats – it’s all over and worse yet, it’s often the second or third ingredient on the label meaning there is a lot of it!

It’s not so much that sugar is bad for you by its own but its the frequency of our consumption of the white stuff especially since half of the time, we don’t even know we’re eating it (sugar in my rigatoni marinara?). Sugar hasn’t been directly linked to obesity, diabetes or heart disease, but a diet high in sugary foods is associated with these weight-related conditions since foods that have lots of sugar are often loaded with calories, empty carbs and fat.

So if you’re like me upon reading about Jenny’s Give It Up Before Summer Challenge, giving up sugar for 30 days has peaked curiousty and offered inspiration. If I do decide to join Jenny and all of her sugar-free, caffeine-free, chocolate-free pals on Oprah.com, you’ll be the first to know.

Post from: Diets in Review Blog

Jenny McCarthy’s Give It Up Before Summer Challenge

What is Throwback Natural Pepsi?

Throwback Natural Pepsi is marketed as a premium soda made with sugar, natural caramel and kola nut extract in place of high fructose corn syrup (HFCS) compared to the traditional Pepsi, which contains HFCS, artificial coloring, phosphoric acid, caffeine citric acid and natural flavors.  Pepsi is calling it natural due to it being made with sugar rather than the controversial HFCS that’s seen in so many products these days.  This new Pepsi is supposedly paler in color and less fizzy than other cola products.

The throwback part plays a couple roles, one as a tribute to a more natural way before technology became part of producing foods and the throwback drinks will have retro-looking packaging as seen in the 1960s and 70s.

Is it healthy or not?
First let’s talk about HFCS.  HFCS is a syrup that’s been chemically altered to produce a sweeter product which gives food items longer shelf life in grocery stores.  Some nutritionists blame consumption of HFCS as a culprit to the obesity problem in our country and health complications (high cholesterol, diabetes).  HFCS is OK in moderation but rarely does our society consume anything in moderation.

Throwback Pepsi is somewhat of a healthier alternative then traditional soda because it does not contain HFCS and it is a more “whole food/natural form” which is ideal for any diet.  However, it does contain sugar which means you’ll be taking in empty calories.  I think it’s a healthier choice but I wouldn’t start to drink them on a daily basis maybe just as a treat every now and then.

Remember it’s important to stay hydrated and drink plenty of fluids, but ideally you will want to drink water!

Post from: Diets in Review Blog

Is Pepsi Throwback Healthier?

1) Kashi Go Lean: We love the folks at Kashi, particularly because their cereals are filled with whole grains, fiber and protein. One cup of Kashi Go Lean contains 140 calories, 10 grams of fiber and 13 grams of protein.

2) Special K Red Berries: Crunchy, sweet and lo-cal – you can’t ask for more in a cereal. Coming in at just 110 calories per cup, Special K is a great way to start your day.

3) Post Total: It’s a crunchy, sweet and satisfying way to get in 100% of your daily vitamins and minerals.

4) Cheerios: This stand-by is a favorite of kids and adults for good reason. With 110 calories per cup, 3 grams of fiber and super low in sugar, pop a few blueberries in your bowl and you’re good to go!

5) Chex: We love the Multi-Bran Chex with 160 calories per 3/4 cup, 6 grams of satiating fiber, 90% of your iron needs and 100% of your folic acid requirements, but any of the Chex flavors are winners. Rice Chex are a great alternative for those with gluten allergies.

The Not-So-Good List

1) Quaker Oats Natural Oat and Honey Granola: This cereal sounds healthy but with 210 calories, 6 grams of fat and 12 grams of sugar per a mere 1/2 cup serving, you might be better off eating a Pop Tart (but don’t eat that either!).

2) Post’s Golden Crisps: While its calories and fat content aren’t that weighty, Post’s Golden Crisps miss the mark when it comes to sugar. One 3/4 cup serving contains 14 grams of sugar, which is like adding 3.5 teaspoons of the sweet white stuff on top of your cereal bowl.

3) Cap’n Crunch: Sure you fought with your mom to buy it when you were younger (and most of us still have a hankering for it), but this sugar-laden cereal contains a whopping 12 grams of sugar per 3/4 cup serving and less than one gram of fiber.

There are almost too many choices when it comes to cereal, but by reading nutrition labels carefully and using a measuring cup when you pour it into a bowl, cereal can be a super nutritious quick-meal or snack.

Happy Noshing!

Don’t miss our editor’s pick for a sixth super healthy, super yummy cereal. Check-out [Me] & Goji - you make it, they provide the natural and organic ingredients!

Post from: Diets in Review Blog

The Best (and Worst) Breakfast Cereals

A box of chocolates is a sugar crash waiting to happen!

The Valentine’s Day party at school is one event that kids look forward to during the school year. They exchange cute cards with friends and get to take the afternoon off to binge on sugar. There’s nothing wrong with the cute cards, in fact, they usually present a great opportunity for an at-home craft project. It’s the candy and sweets that are shared along with the cards that create the calorie and sugar bombs that cupid blasts open with his little arrow. Here are the calories and sugar found in common Valentine’s Day party fare, and some lovely alternatives.

• Necco Conversation Hearts, 1 serving = 40 pieces
  160 Calories, 38 grams Sugar

• Hershey’s Kisses, 1 serving = 9 pieces
  230 Calories, 21 grams Sugar

• Cinnamon Hearts, 1 serving = .5 ounce
  60 Calories, 15 grams Sugar

• Grocery Store Sugar Cookie, 1 serving = 1 cookie
  270 Calories, 22 grams Sugar

• Grocery Store Low-Fat Frosted Cupcake, 1 serving = 1 cupcake
  131 Calories, 28 grams Sugar

• Hawaiian Punch, 1 serving = 8 ounces
  120 Calories, 29 grams Sugar

Heart Rice Krispie Treats found at Sparkplugging.com

Save your kids from a sugar overload, and the teacher from a breakdown. Try these Valentine’s party snack alternatives for the goody bags and party food.

• Rice Krispie Treats. Go homemade with marshmallow cream and cut in heart shape. A few drops of red food coloring in the marshmallow makes them pink. 40 Calories, 7 grams Sugar.

• Sparkling Water with Fruit. Drop fresh strawberries or raspberries inside a glass of sparkling water for a snazzy party drink. Less than 5 Calories and less than .5 gram Sugar.

• Fresh Strawberries. Each medium berry has 4 Calories and 1.7 grams Sugar. Dip in a natural sweetener like Truvia.

• Dried Fruits. Try dried strawberries, cranberries and raspberries with no added sugar for a sweet, natural, munchable treat. (nutrition facts will vary)

• Apples with Yogurt Dip. Use bright red apples and make a dip with 0% fat greek yogurt mixed with fresh raspberries. 144 Calories and 17 grams Sugar.

• Almond Butter and Honey Sandwiches. Use a whole grain sugar-free bread with an almond butter spread and drizzle of honey. Use a cookie cutter to make a heart shape. 232 Calories and 9.4 grams Sugar.

• Extra Sugar-Free Gum. Stuff bags with a variety of sweet, juicy flavors. 5 Calories and 0 grams Sugar.

Post from: Diets in Review Blog

Valentine’s Parties Mean Calorie Crush for Kids