NUTRITION COLUMNS

Sweet nothings
Sugar doesn’t contain much in the way of nutrients and yet a lot of it is being added to so many foods these days, especially the kinds kids like to eat. As a parent of three, I know how tough it can be to control the amount they consume. Here are 5 basic rules I try follow to follow to keep sugar to a minimum. Freeze!
Ice cream and other cool treats can pile on the calories and up your fat intake. But does that mean you have to skip the frozen food aisle or the local ice cream shop this summer? Not if you follow these smart tips. Salad makeovers
Deep green leafy lettuces and other raw vegetables make the perfect summertime meal or side dish. But if you use fatty dressings and toppings, you could be sabotaging your otherwise nutritious salad – and your heart health. Does your salad need a makeover? Try these easy-to-prepare salad ideas without sacrificing taste. Cool summer foods
Hot muggy weather can dampen even the most voracious of appetites. Kick off the summer with picnics, strawberry ice cubes and other delicious food ideas to keep your kids well nourished. Here’s how. 5 kid-friendly food rules to live by
You want your kids to eat healthy foods, but are you using food as reward or punishment? Are your servings too big for your kid’s stomach? Try these 5 new food rules to see if you can get your kids to eat healthy food without a struggle. Red meat
Confused about red meat? Whether it’s lamb, beef, veal, pork or game, red meat can be a part of a healthy diet. All you have to do is follow these rules: buy it lean, cook it right and eat the proper portion size. Here’s how. Liquid refreshments
As the warm weather returns, your children will need to drink plenty of fluids. But what are the healthiest choices? Are sugary drinks OK? What about caffeinated “energy” beverages? Low-salt shopping
Trying to find products with low sodium levels is a matter of learning how to read and interpret food labels. The less salt you eat, the lower your potential risk of high blood pressure. Here’s a guide to help you shop ‘til you drop your salt intake. Eco-friendly foods
Have your kids been nagging you to turn off the lights and talking about lightening up your carbon footprint? Why not bring those same environmental practices to your food choices as well? Luckily, many eco-friendly foods are heart healthy too. Here’s 5 ways to go green. New food on aisle 3!
When was the last time you tried a new vegetable, legume or grain? Maybe it’s time to introduce new tastes such as fennel, edamame and quinoa to liven up the same-old, same-old soups, salads and other side dishes. Here’s how. Snack attack!
When your kids come home from school, do you feel like you’re under siege to feed them a healthy snack? Be prepared for the onslaught by arming your kitchen with quick-to-prepare healthy foods and starting some new strategies such as making more filling lunches. Here’s how. The best foods for weight loss
Want to shed those unwanted pounds? Ditch the diet shakes and go grocery shopping for the dozens of healthy, filling foods that will help you manage your hunger pangs, keep you feeling satisfied longer and are good for your heart. Here’s how. Throw a veggie party
Looking for something fun to do with the kids on the weekend, for after-school play dates or on holiday? Then throw a taste party of new vegetables and fruit for your kids and their friends. Not only is it fun to do, but you’ll be able to introduce some new foods to your kids in a way that is appealing. Here’s how. Warm up to winter foods
February is the perfect time to cozy up with warm soups and hearty stews that are good for the heart. Many seasonal, affordable and comforting vegetables and fruit make winter cooking easy and delicious. Find out what in-season foods are best to use and how to prepare them. Milk it!
Whether your child is 5 or 15, milk is still an important part of a healthy diet. But many children don’t get enough. Here’s how to get kids to jump back on the milk wagon. What will you be eating in 2010?
Food trends in 2009 included recession dining, fair trade coffee and vitamin D. How will restaurants, chefs and the food industry tempt our palate in 2010? Here are some predictions. Comfort food?
Do your kids gobble down chips or chocolate when they’re stressed or frustrated? Emotional eating is unhealthy and may lead to weight gain. Here are five ways to help your child break the habit. Cheers to a pound-free holiday
Whether you celebrate Christmas, Hanukkah, Kwanzaa, indulge in several workplace parties or family gatherings, you can avoid gaining extra weight this season. Here are five ways to steer clear of the holiday food traps. Should you buy organic?
Many parents wonder whether organic foods are healthier for their families than conventionally grown foods. Here’s what you need to know. Fibre up, bloating down
Most Canadians know that fibre is good for the heart. But how to get it into your diet without causing digestive upset? Try these nine tips to fill up on fibre without the uncomfortable side effects. Halloween tricks for treats
Creating a new tradition before and after the October holiday can help your children learn how to cut down on sugar, fat and calories – a lifelong healthy habit. Try these unique Halloween ideas parents have implemented that might be right for your family. Eggs 101
Worried that eggs may increase blood cholesterol? Wonder how many eggs can you eat a week? Learn the real facts about eggs. Brain food
Yes, what your children eat can have an impact on how well they do at school. Find out what foods can help boost grades, attention spans and general well-being. Top cholesterol-lowering foods
Want to keep your cholesterol in check? Try incorporating more lipid-lowering foods into your diet. Find out which ones work best. Fruit fun from farm to fork
Getting your children to eat more fruit is easier when you offer the ripest, sweetest, juiciest picks of the season. The green gems of the vegetable world
Summer brings forth a harvest of leafy vegetables that are good for the heart. Try something new this season. Learn how to pick and prepare kale, collard greens or Swiss chard. Avoiding summertime nutrition traps
An ice cream here, a bag of chips there, and it can all add up to unnecessary weight gain in your children. Hold the sugar
You’d be surprised how many food products these days are overly sweet – and packed with empty calories. Mom! I want that orange dinosaur cereal!
You’re at the grocery store. Your kid begs for the cartoon character cereal or other less-than-nutritious foods. What to do? Follow these tips and activities to help your child learn what’s really healthy. Building a better BBQ menu
Eating outdoors adds to the flavour and enjoyment of a summer meal. With these savvy cooking techniques and food safety guidelines, you can serve up your favourites without compromising your heart health. DASHing high blood pressure
Eating a healthy diet can go a long way in preventing and controlling high blood pressure. The DASH diet includes the recommendations in Canada’s Food Guide but goes a few steps further. How much fibre does your child need?
As a parent, you know that fibre is important for heart health. But how much is enough and what are the best sources? Here are the five most common questions parents ask me about fibre – and my advice. Stress-free lunchbox options
By this time of year, you’ve been packing school lunches for eight months and you (and your children!) may be getting bored of the standard fare. Fast food at home
After a busy work day, are you faced with the stress of what to serve for supper? While take-out foods are convenient, they are not the healthiest dinner option. Does your child need a multivitamin?
Vitamins and minerals are essential nutrients in your child’s diet. While they are only needed in trace amounts, their many functions are vital. Each important nutrient – from vitamin A to zinc – plays a key role in a child’s body, from regulating the heartbeat to making important hormones to building strong bones. Shopping and cooking on a budget
Yes you can buy foods that are healthy and cost less by knowing where to look. Here are 5 tips that will save you money without sacrificing taste. Curb your kid’s food cravings
Just like adults, most children crave certain foods. While some love potato chips, pretzels and French fries (like my older son), others love ice cream, cookies and candy (like my younger one). However the majority of foods that kids crave tend to be of the snack food kind that are usually high in fat, sugar and salt, which tend to appeal to their undeveloped taste buds. Cooking for one
Quick and easy meal planning and preparation for one can sometimes be a challenge. But just because you may be eating solo doesn’t mean that your meals and snacks shouldn’t contain a variety of flavours and textures from all four-food groups. New Year’s resolutions for kids!
Everybody’s talking about how kids these days are more inactive and overweight than ever. This year, it might be a good idea to set out a few healthy New Year's Resolutions for the whole family. Beyond the bathroom scale: new ways to lose weight
Weight loss is consistently one of the most popular New Year’s resolutions. If it’s one of yours this year, don’t just rely on your scale but concentrate on taking the most effective steps to lose – and maintain – your weight. Kicking bad food habits
Between the demands of school, homework and after school activities, healthy eating habits can often take a back seat to what is convenient, quick and easy such as frequent trips to the drive-thru, skipping meals and filling up on less nutritious foods. Eat, drink, but be wary
’Tis the season to be merry – however overdoing it in the festive food and drink departments during this season may leave you merry-less if you gain weight and take in too much fat and sugar, which of course are not good for the heart. Introducing meatless meals
As vegetarianism becomes more popular in pre-teens, you may be wondering if your children can still get the nutrients they need to grow to be healthy and strong just eating these foods. Go nuts!
Often called nutrient powerhouses, nuts are loaded with heart healthy nutrients such as fibre and monounsaturated and polyunsaturated fats, which can help lower bad cholesterol levels. Liven up your kids’ taste buds
When work and school schedules become routine, sometimes the meals you prepare and serve to your families can become routine as well. Liven up your kid’s meals and taste preferences by adding some flare to the foods that you make. Heart-healthy 100-calorie snacks
Snacking is part of our eating culture in Canada. But often we grab on the go and snack without thinking – which can sometimes lead to unwanted weight gain. But healthy snacking can actually help you achieve and maintain a healthy weight. Kitchen stock
With summer ending and back to school beginning, it’s important to make sure that your kids are eating well. But how do you prepare and cook healthy meals with today’s hectic schedules? New breakfasts
With summer now at an official end, getting back to work and school routines can be a real challenge. Why not start your days by livening up your breakfast with some easy, traditional recipes from around the world? Hey kids! Test your food IQ!
Bet you know a lot about healthy foods, right? Well, here’s your chance to show off. Try this quiz to see how much you really do know. Have your cake and eat it, too
Let’s be honest, desserts have somehow become taboo – you may want to eat them, but think you shouldn’t because they’re unhealthy and may make you gain weight. But think about this: if you constantly deny yourself a little pleasure, you may end up sabotaging your healthy eating habits in the process.