Smart Snacking Tips for Kids

March is National Nutrition Month. We have been providing simple suggestions of how to incorporate healthy food choices into your diet. How have you been doing?

We know you're not perfect. As a matter of fact, we've all been guilty of making poor snack choices. Imagine this: it's 5 p.m. and your rushing out the door to a child's sporting event before you can serve dinner to your family. You grab something quick to tie yourself or your child over. Was it a good choice? Snacking can be our nemesis if we are not careful.

EatRight.org offers 20 quick snack choices that are also healthy. Feel free to follow the link in order to read their full list. Here are our top five favorite ideas:

1. Toast a whole grain waffle and top with low-fat yogurt and sliced fruit or smooth nut butter.
2. Frozen Treats: Mix equal amounts of fat-free plain or flavored yogurt with 100% fruit juice, then pour into paper cups and freeze for a tasty treat
3. Quesadilla: Sprinkle shredded cheese over a corn or whole wheat tortilla; fold in half and microwave for twenty seconds. Top with salsa.
4. Rocky Road: Smear low-fat chocolate pudding on a whole grain graham cracker, then top with a marshmallow.
5. Make your own fruit roll-up by pureeing fruit and either baking it in the oven or by using a dehydrator.

Another great idea is to meet together as a family to prepare quick snacks. By dividing up fruit and veggies into snack size bags, and having bins in the fridge available for a quick grab, your family and conquer the snacking nemesis together!

Source: http://www.eatright.org/~/media/eatright%20files/nationalnutritionmonth/handoutsandtipsheets/nutritiontipsheets/smartsnackingtips4kids_nnm2017.ashx

Whole Grains Make a Mouth Happy!

March is National Nutrition month. Each week we have been sharing simple tips to help you make smart food choices, which leads to a healthier you. Adding whole grains is one simple thing that you can add to your family's diet, and the dividends will be delicious and beneficial.

EatRight.org shares the following tip on adding whole grains to your diet;

How to Find Whole Grains

Remember, being brown doesn't make bread whole wheat and being white may not mean that bread is made with just refined white flour. Finding whole-grain breads takes some label reading skills. Any bread labeled "whole wheat" must be made with 100-percent whole-wheat flour.

Also, did you know that even if bread labels advertise "seven-grain" or "multigrain," they are not necessarily whole-grain products? Check the Nutrition Facts panel to make sure whole-wheat flour is listed as the first ingredient and find loaves made mostly with whole-wheat or other whole-grain flour.

Add Whole Grains to Your Meals

Want to add more whole grains to your meals? Change your cooking style to include more whole grains and boost the fiber content of meals. Partner whole grains — brown rice and vegetable stir-fry or a whole-wheat pita stuffed with salad. Fortify mixed dishes with high-fiber ingredients — try adding bran or oatmeal to meat loaf.

Looking for other ways to make half your family's grains whole?

• Start with breakfast. Choose a fiber-rich, whole-grain breakfast cereal, oatmeal or toast. Check the grams of fiber per serving; more fiber will keep you feeling fuller, longer.
• Choose whole grains over refined items when selecting breads, buns, bagels, tortillas, pastas and other grains.
• Experiment with different grains such as buckwheat, bulgur, millet, quinoa, sorghum, whole rye or barley. To save time, cook extra bulgur or barley and freeze half to heat and serve later as a quick side dish.
• Enjoy whole grains as a snack. Three cups of whole-grain, air-popped popcorn contains 3.5 grams of fiber and only 95 calories. Also, try 100-percent whole-wheat or rye crackers.

Join us in the challenge of making better food choices this month. A few good choices really add up in the overall picture. A healthy mouth begins with healthy food intake. We know you can do it!

Call today to schedule your

semi-annual cleaning!

541-451-1440

http://www.eatright.org/resource/food/nutrition/dietary-guidelines-and-myplate/choose-whole-grains

Tame the Sugar Monster!

Looks can be deceiving! Unfortunately today, sugar takes many different forms in the food we purchase. We can no longer trust labels to tell us in lay man's terms the ingredients our foods contain. We must educate ourselves so we can make the best decisions for ourselves and our loved ones.

EatRight.org shares that a high intake of sugar is linked to cavities, obesity, Type 2 diabetes and other health conditions. 

The 2015 Dietary Guidelines recommends Americans limit added sugars to no more than 10 percent of their daily calorie needs. That's about 12 teaspoons (48 grams of sugar) on a 2,000-calorie diet. But for kids — especially little kids, who may only need 1,200 to 1,400 calories per day — it's even less.

Common Sources of Added Sugars

Some sources of added sugars are easy to spot, such as:

• Sugary beverages (soda, fruit punch, sweet coffee and energy drinks)
• Sugary cereal
• Candy and chocolates
• Flavored yogurt
• Baked goods such as cakes, pastries and cookies

However, added sugars can hide in some surprising places, including:

• Whole-grain cereals and granola
• Instant oatmeal
• Frozen foods
• Granola bars, protein bars and cereal bars
• Pasta sauce
• Dried fruit, canned fruit, applesauce and fruit juices
• Baby food
• Barbecue sauce, ketchup, salad dressing and other condiments

Tips for Avoiding Added Sugars

The first step in reducing your family's added sugar intake takes place in the grocery store. Scan labels for added sweeteners and, instead, fill your shopping cart with healthier options. Sally Kuzemchak, MS, RD, a blogger and mother of two, recommends reaching for naturally sweet foods. Her favorites? "Fruit! Lots of veggies are naturally sweet too, especially bell peppers, carrots and sugar snap peas," she says.

When it comes to beverages, Kuzemchak recommends water and milk. "Many other beverages have ingredients kids don't need, like caffeine, added sugar and artificial dyes or sweeteners," says Kuzemchak.

You can also reduce added sugar intake at home by cooking from scratch. By making your own granola, pasta sauce and condiments and serving homemade baked treats, you are in control of the ingredients used. "With baking recipes, I frequently cut the sugar with no negative effect to the recipe or to how much my family likes it," Kuzemchak says. "I usually start by cutting it by a quarter and go lower if possible."

One common source of added sugar is flavored yogurt. You can start reducing added sugar intake from yogurt by mixing half a serving of flavored yogurt with half a serving of plain, unsweetened yogurt. This trick works with cereal too. As your family's taste buds adjust, gradually use less and less of the sweetened varieties.

Make a healthy relationship with food the overall focus instead of a completely sugar-free diet. Encourage positive associations with foods such as fruits and vegetables by playing up their good qualities and fresh taste — and save the sweet stuff for special occasions.

 Call today to schedule your

semi-annual cleaning! 

Keep those teeth clean!

541-451-1440

Source: http://www.eatright.org/resource/food/nutrition/dietary-guidelines-and-myplate/looking-to-reduce-your-familys-added-sugar-intake-heres-how

Fruits and Veggie Power!

March is National Nutrition Month, and Eatright.org has a fantastic post sharing 20 ways to add more fruits and vegetables to your diet. Please feel free to link over to their article for the full list. For our purposes here today, we'd light to highlight our top 10 ideas from the list.

1. Keep cut vegetables handy for mid-afternoon snacks, side dishes, lunch box additions or a quick nibble while waiting for dinner. Ready-to-eat favorites: red, green or yellow peppers, broccoli or cauliflower florets, carrots, celery sticks, cucumbers, snap peas or whole radishes
2. Mix up a breakfast smoothie made with low-fat milk, frozen strawberries and a banana.
3. Try crunchy vegetables instead of chips with your favorite low-fat salad dressing for dipping.
4. Place colorful fruit where everyone can easily grab something for a snack-on-therun. Keep a bowl of fresh, just ripe whole fruit in the center of your kitchen or dining table.
5. Get saucy with fruit. Puree apples, berries, peaches or pears in a blender for a thick, sweet sauce on grilled or broiled seafood or poultry, or on pancakes, French toast or waffles
6. Fruit on the grill: Make kabobs with pineapple, peaches and banana. Grill on low heat until fruit is hot and slightly golden.
7. Grill colorful vegetable kabobs packed with tomatoes, green and red peppers, mushrooms and onions.
8. Wake up to fruit. Make a habit of adding fruit to your morning oatmeal, ready-to-eat cereal, yogurt or toaster waffle.
9. Add grated, shredded or chopped vegetables such as zucchini, spinach and carrots to lasagna, meat loaf, mashed potatoes, pasta sauce and rice dishes.
10. Make fruit your dessert: Slice a banana lengthwise and top with a scoop of low-fat frozen yogurt. Sprinkle with a tablespoon of chopped nuts.

We'd love to hear how you try to incorporate more fruits and vegetables into your family's diet. Please feel free to post your ideas here, or on our Facebook page.

And as always, please call us if 

you have any dental concerns!

Source: http://www.eatright.org/~/media/eatright%20files/nationalnutritionmonth/handoutsandtipsheets/nutritiontipsheets/20waystoenjoymorefruitsandvegetables.ashx

Eating Right Isn't Complicated

March is National Nutrition month. Good nutrition and oral health go hand in hand. We found some great information on Eatright.org:

Eating right doesn't have to be complicated — simply begin to shift to healthier food and beverage choices. These recommendations from the Dietary Guidelines for Americans can help get you started.

• Emphasize fruit, vegetables, whole grains and low-fat or fat-free milk and milk products.
• Include lean meats, poultry, fish, beans, eggs and nuts.
• Make sure your diet is low in saturated fats, trans fats, salt (sodium) and added sugars.

Make Your Calories Count

Think nutrient-rich rather than "good" or "bad" foods.  The majority of your food choices should be packed with vitamins, minerals, fiber and other nutrients, and lower in calories. Making smart food choices can help you stay healthy, manage your weight and be physically active.

Focus on Variety

Eat a variety of foods from all the food groups to get the nutrients your body needs. Fruits and vegetables can be fresh, frozen or canned. Eat more dark green vegetables such as leafy greens and broccoli and orange vegetables including carrots and sweet potatoes. Vary your protein choices with more fish, beans and peas. Eat at least 3 ounces of whole-grain cereals, breads, crackers, rice or pasta every day.

Know Your Fats

Look for foods low in saturated fats and trans fats to help reduce your risk of heart disease. Most of the fats you eat should be monounsaturated and polyunsaturated oils. Check the Nutrition Facts panel on food labels for total fat and saturated fat.

For more information, view the Academy infographic on the Total Diet Approach to Healthy Eating.

Join us in the celebration of National Nutrition month. Choose one area that you want to improve, and start feeling better today!

Source: http://www.eatright.org/resource/food/nutrition/dietary-guidelines-and-myplate/eating-right-isnt-complicated