Top 3 Heart Health Nutrition Tips

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!

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

https://www.ddinutrition.com/recipes-2/blueberry-oatmeal

Oatmeal Pancakes

https://www.ddinutrition.com/recipes-2/oatmeal-pancakes

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

https://www.ddinutrition.com/recipes-2/green-muffins

#2: Eat spinach every day.

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

https://www.ddinutrition.com/recipes-2/green-smoothie

This peanut butter banana green smoothie will keep you full for hours!

https://www.ddinutrition.com/recipes-2/green-smoothie

Spinach goes well in lasagna. Serve green foods from the start so your kids aren't "scared" of green foods as they get older.

https://www.ddinutrition.com/recipes-2/easy-spinach-lasagna

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

https://www.ddinutrition.com/recipes-2/green-muffins

#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!

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:

https://www.ddinutrition.com/recipes-2/tuna-noodle-casserole

https://www.eatingbirdfood.com/tuna-salad/#wprm-recipe-container-56271

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

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

6 ideas to your toddler moving when it's too cold outside

It's important to keep our bodies moving, even when we don't feel like putting on a coat and heading outdoors. Here's a few fun ways to get your toddler moving indoors this winter.

#1 Animal Action

"Animal Action, it's so much fun!"

This song (which is available on Spotify, YouTube or wherever you get your music) encourages kids to use their imaginations to move like animals. It provides a different type of music for each animal to encourage different types of movement, and kids LOVE IT!

Your kids (and your body) will also love it if you get up and move like an animal with them!

#2 Paper Plate Skating

Give kids paper plates, turn on "The Skaters" (link to classical music in YouTube), and have them "skate" around on a hard floor. For even more fun, have them dress up in whatever fun "skating" attire you have like scarves, funny hats and flowy skirts.

#3 Going on a Bear Hunt

Go on a "bear hunt" based off of this YouTube song. Instructions are on the bottom of each picture. Once you have the song memorized, you can do it without the YouTube video!

#4 Couch Cushion Castle

Let your kids create a fort or castle with the couch cushions. Moving those big cushions can be a real workout for small bodies! To really get your heart rate up, you can build a fort, then break it down and rebuild it again and again.

#5 Blanket Burrito Roll

Have your kids roll up in a blanket like a burrito, then unroll. They'll love it if you try to eat them up, and love it even more if you let them roll you up!

There's a few ideas for indoor movement. Remember, all little bits of movement add up. Park farther away from the store so you get in more steps, go to a kids movement class at the library, or turn on some music and dance. It all adds up, and your body will love it if you get moving with your kids.

Have a great week!

What should my toddler be eating (with photos!)

Last week on the blog I wrote about how much your toddler should be eating, the main point of that post was:

1. Offer your child a meal or snack every 3 hours starting with breakfast.

2. At each meal provide at least 2 food groups + milk.

3. Let your child decide how much to eat from what you serve.

Today I want to show some photos of real meals toddlers are served at daycares.

Part of my job is to review daycares to ensure they are following state and federal guidelines around food.

Daycare meals are a great reference point for parents because

• they are easy to prepare

• they are low cost

• they contain simple foods most kids like

• daycares are required by law to serve the appropriate serving size for toddlers

The photos aren't the prettiest, but they are real life and they will give you an idea of how much to start with when feeding your toddler:

Breakfast: 1/2 cup cereal, 1/4 cup pears, milk on the side

Breakfast: 1/4 cup mixed berries, 1/2 slice french toast + milk on the side

Lunch: 1/2 hamburger, chopped up + 1/2 bun + 1/4 cup mixed veggies + 1/4 cup chopped peaches

Lunch: 1/4 cup fruit + 1/4 cup green beans + 1 oz chicken nuggets chopped up + milk on the side

Lunch: 1/4 cup sloppy joe meat + 1/2 slice whole wheat bread + 1/4 cup carrots + 1/4 cup peaches + milk on the side

2 year old meal: 1/4 cup cucumbers, 1/4 cup mixed fruit, 2 nuggets, 1/2 cup milk

Same meal for 1 year old: 1 nugget, 1/8 cup cucumbers, 1/8 cup fruit

Dinner: 1/4 cup chopped grapes, 1/4 cup mixed veggies, 1/2 cup casserole with rice, meat + cheese, milk on the side

Here's a blog post that has much prettier photos of toddler appropriate serving sizes, see link in photo caption below:

https://www.mjandhungryman.com/recommended-toddler-serving-sizes-with-visuals/

If you are on Instagram, check out kids.eat.in.color This registered dietitian has PERFECT tips for feeding kids. Here she focuses on appropriate serving sizes for babies and toddlers. Takeaway: start small and give more if they ask!

Here's another post from another Registered Dietitian on instagram: mylittleeater, notice how the portion size varies depending on what your child needs that day! Remember, start small and give your child more if they ask for more!

Here's another post by that same dietitian:

This shows you an entire day. Offer food every 3 hours starting with breakfast. Give a small portion and add more if they ask for more.

Again, the main point here is:

• Have a meal or snack every 3 hours

• At each meal/snack provide 3-4 different food groups

• Start small, 1 Tablespoon per age

• Add more if your child wants more

• Make sure you sit down to eat with your child and eat the same thing they eat!

If you are on Instagram, I highly encourage you to follow kids.eat.in.color

Thanks for reading!

Happy eating!