Tasty Bites: Choosing the Best Peanut Butter

By Candy (Steele the Day)

Even though peanuts are actually a legume and not a nut, they pack a punch in terms of nutrition. They are loaded with vitamins and minerals. Unfortunately, they also pack quite a few calories, and for peanut butter lovers, that can be a little discouraging. The good news is that a little peanut butter goes a long way on flavor.

If low-fat peanut butter is your usual choice for your diet’s sake, let’s take a closer look. The brand on the left is advertised as low-fat. It contains 12 grams of total fat and 2.5 grams of saturated fat. The brand on the right has 16 grams of total fat, and the same 2.5 grams of saturated fat. Either way, this is pretty caloric-dense food. One serving (2 Tbs) of the low fat variety has 190 calories and regular peanut butter has 200 calories per serving. What’s your choice? Lower fat?

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Tasty Bites: Omega-3 Fatty Acids

By Candy, RN (Steele the Day)

Omega-3 fatty acids are a big buzz in the world of nutrition. Chances are pretty good if you’ve found yourself glaring at lab results showing high triglycerides or high cholesterol, your doctor has recommended fish oil supplements. Many studies have shown that the anti-inflammatory and antioxidative effects of fish oil slow the progression plaque build-up in the arteries, reduce the risk of heart attacks, reduce dangerous heart rhythms, and even reduce strokes in people who have heart disease. Many people swear by the benefits it provides in reducing arthritic pain and other joint discomforts.

Supplements are fine, but they are just that: supplements. I don’t consider them “in lieu of’s” and have always believed that a nutrient in its purest form is the healthiest. And supplements can have a hefty price tag, though not nearly as high as cholesterol medication. Enter the salmon, albacore tuna, mackerel, and the lowly herring. They are loaded with healthy Omega-3 fatty acids.

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Nutrition Bars and Drinks

Nutrition bars and drinks are great for the mid-afternoon or evening snack. I do not recommend doing more than one of these at the same meal. For me, one or the other was usually enough to carry me over to my next meal.

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Recommended Food Intake for Children Aged 2-6

Foods & Quantities needed for growing strong, healthy bodies in preschoolers
Food Group	Daily Amount	Examples*
Milk	2 cups	Whole milk until age 2, then low-fat or skim milk, yogurt and cheese—hard, cottage and processed
Fruit / Vegetables	1 1/2 cups	Need to eat a variety of fruits and veggies to get the range of disease-fighting antioxidants and enough fiber in diet
Grains	5 portions	Make half of the portions whole grain to get enough fiber and nutrients (1 portion = 1 slice bread, 1 cup dry cereal, 1/2 cup oatmeal, pasta or rice)
Protein	4 ounces	1 ounce = 1/2 portion of meat, poultry or fish, or 1 egg, 1 tablespoon peanut butter, 1/2 ounce of nuts or 1 serving cooked beans
Oils	up to 4 teaspoons	especially mono- and polyunsaturated oils from plants, nuts and certain fish. These fats are needed for healthy growth and development. (Avoid artery-clogging trans- and saturated fats.)
*Information from www.mypyramid.gov, for a child aged 2-6 and based on a 1,400 calorie-per-day-diet.

Nutrition Charts

By MAD21

Calorie Count  has a great database of nutritional information among other things for just about everything out there, including restaurants who have published their nutritional info. There are a lot more of these out there, but I found this one to be the best, and easiest to read. You just type in the food you ate, it will give you a list of things to choose from, and then it gives you a nutritional chart that looks just like the ones you find on your cereal box.