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Maintaining a Balanced Diet

By Jose Luis Saenz, graduate student of UTSA Coordinated Program in Dietetics

When you hear someone say that they’re on a diet, do you automatically assume that they are miserably eating boring salads, unseasoned chicken, and other bland dishes? If so, you’ve got the wrong idea about what it means to be on a diet. In reality, we’re all on a diet.

To put it simply, a diet is just a way of eating—it describes your habits when it comes to your snacks or meals. Some people have healthier eating habits than others, but that doesn’t necessarily mean they only eat what we imagine are traditional diet foods (bland vegetables, plain salads, etc.) By following certain guidelines, you can still enjoy the foods that you love while maintaining a healthy diet.

A heathy diet consists of balanced meals that include the different food groups. These meals provide a vast array of nutrients with almost no empty calories, while an unhealthy diet consists of meals that provide a lot of calories without much nutritional value.

What does a healthy and balanced meal look like?

An easy tool that can help you to determine if your meal is considered balanced is USDA’s MyPlate. According to MyPlate, we should include a food from each of five food groups in every meal: fruits, vegetables, grains, protein, and dairy. To balance our meal, we should include a cup of dairy and fill about ¼ of our plate with each of the other four food groups.

How much of each food group should I eat every day?

Your age, gender, and physical activity level determines how much of each food group you should consume per day. Generally, it’s good to aim to eat 1 ½ to 2 cups of fruits per day, 2 ½ to 3 cups of vegetables, 5 to 8 ounces of grains, 4 to 6 ounces of protein, and 2 to 3 cups of dairy. Focus on eating whole or cut-up pieces of fruit instead of 100% fruit juice or dried fruit so that you eat more fiber and less sugar. When choosing protein, opt for plant sources of protein, such as beans or quinoa, or if choosing animal sources of protein, choose leaner (i.e., meat that is no more than 8% fat) cuts, such as round steaks, pork loin, or seafood. Make at least half of the grains you eat every day whole grains, such as whole wheat bread, whole wheat pasta, popcorn, corn tortillas, and brown rice.

Helpful Tips

It may seem like a daunting task to include so many different foods into your diet throughout the day, so here are some helpful tips to help you accomplish your food group goals.

  • Mix berries or cut up fruit into low-fat yogurt or cottage cheese, and in a snap, you have two groups: dairy and fruit.
  • Add banana slices or berries to cereal or oatmeal made with low-fat milk for a meal made up of fruit, grains, and dairy.
  • When making tuna or chicken salad, add chopped celery, bell pepper, grapes, jalapenos, or other fruits and vegetables. Enjoy it in a sandwich with whole wheat bread or with whole grain crackers to make a meal consisting of protein, fruits, vegetables, and grains.

For more balanced, delicious meals, check out our recipe page or the official website for USDA’s MyPlate.

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Fuel Up and Play Hard

Fuel Up and Play Hard

By Becca Bresemann, Texas A&M Dietetic Intern

Reviewed by Katy Bowen, MS, RDN, LD

What is your child doing to keep busy this summer? Whether they’re heading to camp, playing summer sports, or simply staying active, getting the best nutrition is an essential part of keeping your child strong and energized. Here’s a few important tips to keep in mind:

Stay hydrated!

Texas heat can be intense, which means it’s crucial to get enough water when at a sports practice or outdoor event. It’s generally recommended that children ages 4 to 13 get about 7 to 10 cups of water daily and that teenagers get about 10 to 14 cups per day. This may seem like a lot, but keep in mind that some of this fluid can come from foods that contain water, such as fruits and vegetables. During outdoor activities, encourage your child to drink at least half a cup of water every 15 to 20 minutes to help them stay hydrated.

If your child is exercising for a longer period or sweating a lot, they may need something more than water, such as a sports drink, to help rehydrate. Many sports drinks are high in sugar, so look for one that’s lower in calories or try making one at home with our Diego’s Sports Drink recipe:

½ cup pineapple

½ cup orange juice

2 cups water

1/8 teaspoon salt

Mix all ingredients into a pitcher and serve.

Fuel Up

We often say breakfast is the most important meal of the day and this is especially true before a sports event. Starting your child’s day off with whole grains, such as oatmeal or whole wheat toast, and fruit, such as bananas or apples, will help them stay energized while they play hard. If their practice is later in the day, pack a whole grain snack they can eat before they head onto the field.

Stay Strong

Protein is another important nutrient to help the body stay energized and build strong muscles. Eating a good source of protein after exercising will help your child stay strong and recover more quickly. Pair it with a serving of grains or fruit for maximum recovery power. Here’s a few protein-packed snack ideas to help your child refuel after the big game:

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Put Your Mind to It!

Destiny Matthews, MS, Dietetic Intern, Texas A&M University

Reviewed by Katy Bowen, MS, RDN, LD

Edited by Andi Champion, CHEF

To have a healthy body, it’s important to first take care of your mind. Nutritious foods, which are essential for a growing brain, can help fuel your mind and body. Other factors, such as lifestyle habits also play a major role in mental and physical health. Check out our tips on the simple steps you can take keep your mind in tip top shape.

Choose Better-for-You Foods:

Try the MIND Diet. This diet is based off the Mediterranean diet and includes nutrient packed foods to support a healthy mind for growing adolescents. Foods emphasized in this diet include whole grains, nuts, beans, colorful vegetables, poultry, fish, and olive oil (Volpe, 2018). By incorporating more of these types of food into your diet and eating less fast food, fried foods, sweets, and butter, your mind and body will begin to feel and perform better (Volpe, 2018).

Mindful Moments:

Our thoughts and feelings about food matter as well! One study showed that youth who were mindful while eating were more aware of what they put into their body and made healthier food choices (Kumar, 2018).

Try these tips for practicing mindfulness during mealtime.

  • Relax before eating.
  • Notice the color and smells of the food you’re about to eat.
  • Pay attention to how hungry or full you are and your serving sizes.
  • Eat slowly and in small bites. Make sure to enjoy each bite!
  • Be grateful for food and where food comes from.

Lifestyle Habits:

Your sleeping habits can affect your brains health. Studies have shown better memory and controlled emotions in youth who nap or a get a full night’s sleep (Dutil, 2018). Make bedtime a priority in your household so that everyone has enough time to recharge and relax before the next day.

Physical activity can benefit the mind and body. Not only does being active increase endorphins, which trigger a positive feeling in the body, it can also speed up your thinking (de Azevedo). You will notice this benefit if you engage in physical activity for 1 hour at a time for at least 2 weeks. See if you can be active for longer than 2 months for the best results (Cotman, 2007).

Sources

  1. Knol, L. et al. Serum Antioxidant Capacity is related to Eating with Awareness.  Journal of the Academy of Nutrition and Dietetics, Volume 119, Issue 10, A148
  2. Wang, Ying et al. Dietary Total Antioxidant Capacity Is Associated with Diet and Plasma Antioxidant Status in Healthy Young Adults. Journal of the Academy of Nutrition and Dietetics, Volume 112, Issue 10, 1626 – 1635
  3. Riediger, Natalie D. et al. A Systemic Review of the Roles of n-3 Fatty Acids in Health and Disease. Journal of the Academy of Nutrition and Dietetics, Volume 109, Issue 4, 668 – 679
  4. Volpe SL. Nutrition and Brain Health. ACSM’s Health & Fitness Journal. 2018;22(5):49-50. doi:10.1249/FIT.0000000000000414.
  5. Caroline Dutil, Jeremy J. Walsh, Ryan B. Featherstone, Katie E. Gunnell, Mark S. Tremblay, Reut Gruber, Shelly K. Weiss, Kimberly A. Cote, Margaret Sampson, Jean-Philippe Chaput. Influence of sleep on developing brain functions and structures in children and adolescents: A systematic review. Sleep Medicine Reviews. Volume 42, 2018, Pages 184-201, ISSN 1087-0792. https://doi.org/10.1016/j.smrv.2018.08.003. (http://www.sciencedirect.com/science/article/pii/S1087079218300881)
  6. de Azevedo KPM, de Oliveira Segundo VH, de Medeiros GCBS, et al. Effects of exercise on the levels of BDNF and executive function in adolescents: A protocol for systematic review and meta-analysis. Medicine. 2019;98(28):e16445. doi:10.1097/MD.0000000000016445.
  7. Carl W. Cotman, Nicole C. Berchtold, Lori-Ann Christie. Exercise builds brain health: key roles of growth factor cascades and inflammation. Trends in Neurosciences, Volume 30, Issue 9, 2007, Pages 464-472, ISSN 0166-2236, https://doi.org/10.1016/j.tins.2007.06.011. (http://www.sciencedirect.com/science/article/pii/S0166223607001786)
  8. Kumar S, Croghan IT, Biggs BK, et al. Family-Based Mindful Eating Intervention in Adolescents with Obesity: A Pilot Randomized Clinical Trial. Children (Basel). 2018;5(7):93. Published 2018 Jul 6. doi:10.3390/children5070093
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Strong as Iron

By Becca Bresemann, Texas A&M Dietetic Intern

Reviewed by Katy Bowen, MS, RDN, LD

Iron is an important nutrient in our bodies that keeps our blood healthy. This mineral helps give you energy, is important for growth and brain development, and helps keep you from getting sick. If you’re not getting enough iron in your diet, you may feel especially tired or weak, get headaches often, or have a poor appetite. Eating enough iron can help you stay healthy and energized to live an active lifestyle.

How much do I need?

Recommendations for daily iron intake vary depending on age and gender, but it’s generally recommended that children 1 to 13 years old get between 7 to 10 milligrams (mg) of iron each day. Male teenagers and adults need 8-11mg of iron daily and female teenagers and adults should get 15-18mg each day. Pregnant women need almost double that amount at 27mg per day! For more detailed recommendations for iron intake based on age, visit: https://ods.od.nih.gov/factsheets/Iron-HealthProfessional/

Fuel Up

Many kinds of foods contain iron and most people can meet their daily recommendations by including these foods in their diet. Here’s a list of some of the best dietary sources of iron:

  • Lean meats and fish – Meats such as beef and turkey, as well as fish, are great sources of iron. Remember to choose lean sources that have less fat to keep your heart healthy.
  • Breads and cereals – Some companies add iron to their breads and cereals, making them a great breakfast choice. Total Raisin Bran has about 17mg of iron per serving and Cheerios have about 8mg per serving. Check the nutrition label to see if your favorite cereal is a good source.
  • Beans and lentils – Some beans, such as white beans, have up to 8mg per cup.
  • Dark chocolate – Just 3 ounces of this delicious treat contains about 7mg of iron.
  • Dark green leafy vegetables – A half cup of boiled spinach contains about 3mg of iron. Choosing cooked over raw spinach will help your body absorb the iron you’re eating.

Vitamin C

Some types of iron, especially those found in plants, are harder for the body to use. Eating an iron-rich food combined with a food high in vitamin C can help your body absorb the iron you’re eating. Fruits, such as oranges and strawberries, and vegetables, such as bell peppers, sweet potatoes, and broccoli, are great sources of vitamin C.

Looking for a meal that has enough iron to fuel your family? Our Steak and Blue Cheese Wrap recipe is full of both iron and vitamin C for maximum iron absorption.

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Building a Strong Immune System

Over the past few months, parents have been focused on doing everything they can to keep their families healthy. Stressing the importance of proper hygiene and frequent hand washing, staying at home more often, and cooking almost every day have been our daily normal in response to the COVID-19 pandemic. While practicing all of these habits can help flatten the curve, one of the questions that remains top of mind is what else can families do to strengthen and maintain a healthy immune system to help ward off infections and illness.

The key to a healthy child begins with a strong immune system. Our body’s immune system is an amazing function which we rely on for our entire lifespan. One of its main functions is to fight disease producing organisms such as bacteria, viruses, fungi, and parasites. A strong immune system can provide a child with powerful defenses against diseases, while a weak one makes them more susceptible to colds, the flu, and more serious illnesses.

You may be wondering if eating special foods or nutrients can strengthen an immune system, but you don’t need to stress about loading up with expensive immune boosting supplements. Supporting healthy and normal immune function can be achieved with proper nutrition, along with other healthy habits such as getting enough sleep, regular physical activity, and managing stress for emotional stability.  

Key nutrients to keep your immune system healthy include vitamins A, C, and D, protein, copper, magnesium, and zinc. These nutrients can be found in a wide variety of wholesome foods such as fruits, vegetables, nuts, seeds, beans, lean meats, and whole grains.  Supplementing these nutrients with mega doses beyond our recommended daily intakes doesn’t necessarily create a stronger immune system and can potentially lead to more harm than benefit.

Here are our top tips for maintaining a healthy immune system.

Eat the colors of the rainbow.

Aim to serve at least 2 – 3 colorful varieties of fruits and vegetables at every meal and snack. Each color of fruit and vegetable provides a different healthy vitamin or mineral, so eating a variety will ensure that you get the most nutrients.

Make sure you’re getting enough vitamin D.

While vitamin D is knownfor its bone building qualities, it also plays a beneficial role in the immune system. Studies have found that a deficiency in this essential nutrient is linked to an increased risk of infection. Vitamin D is made in the body when we are exposed to sunlight and is also available in fortified milk or cereal, eggs, and cheese.

Choose the best types of dietary fats.

Food contains many different types of dietary fats from marine oils, plant oils, and solid animal fats. The oils found in nuts and seeds, olive oil, canola oil, and fish oil have a beneficial role in our health compared to the solid animal fats such as butter, cream, lard, tropical oils, and partially hydrogenated oils. Studies have confirmed that a diet that includes large amounts of processed foods, fried foods, and other solid saturated fats predisposes children to recurrent infections and inflammatory conditions. Reversely, a balanced diet that is rich in healthy sources of plant oils is found to enhance the body’s immune system.

Power up with protein.

Protein from animal and plant sources provide the body with important immune supporting amino acids, vitamins, and minerals. Choose lean options of chicken, beef, pork, and dairy to get vitamin B12, iron, and zinc.

Iron also has an important role in a healthy immune system. In addition to animal protein, dietary sources of iron can be found in plants, such as kidney beans, lentils, and dark leafy greens. Combining foods with good sources of iron with foods rich in vitamin C, such as a salsa or fruit salad, help boost the body’s ability to absorb iron.

Zinc is especially interesting because it supports many different functions related to growth and development in the body. It also plays a key role in the maintenance of the immune system by protecting DNA and our cells’ metabolism. Zinc can’t be stored in the body, so look for it in dietary sources such as lean beef, pork, chicken, fish, whole grains, and dark greens. For most people, it’s not recommended to supplement with zinc unless your primary care physician has advised otherwise.

Powerful plant proteins such as quinoa, amaranth, whole grain protein pasta, or beans are also beneficial for the immune system. Plant sources of protein offer most of the same key nutrients as lean meats but as an added boost, also provide fiber and antioxidants.

Try to look on the bright side and maintain healthy habits.

An often-overlooked key to a healthy immune system is having a positive outlook on life. Studies have shown that laughter and optimism stimulate the cells of the immune system. It’s also important to make sure your child feels loved and safe because emotional stress may deplete the immune system and lower a child’s resistance to disease. The more children enjoy life, the healthier they will be. Maintaining healthy habits are also essential to the immune system health. For example, getting plenty of sleep can help regenerate and renew the body’s immune system and emotional responses. Participating in regular physical activity helps boost your mood and energy levels.