Fresh pomegranate juice turns into a
simple spritzer. You can mix the juices up to a day ahead (store
sealed in the refrigerator) but don't add the sparkling water until
just before serving.
Christine Palumbo, a
mother of three, is a registered dietitian in Naperville and
an adjunct faculty member at Benedictine University.
A healthy Thanksgiving
Latest government dietary recommendations suggest new way of
thinking about food
allergies less common than previously thought
Are you a label reader? If you are, you're in good
company. A survey by the American Dietetic Association found that
nearly 62 percent of grocery shoppers read the nutrition facts
What are they looking for? The top five items shoppers are
interested in are calories, total fat, calories from fat, plus
sugar and sodium, according to a recent report from the NPD Group's
The nutrients shoppers are trying to avoid? Number one is
fat, followed by sugars, cholesterol, sodium and trans fats. The
Dieting Monitor also identified the nutrients people are trying to
maximize: whole grains, fiber, calcium, vitamin C and protein.
Consumers are also seeking out foods with a short list of
recognizable ingredients with minimal processing, according to the
Natural Marketing Institute.
Two terms on the front of a package could sabotage weight
management efforts: "Low fat" and "organic." Both are linked to
overeating. The term "low fat" can lead people to infer that a food
has fewer calories. And consumers even associate the term "organic"
with low calorie, according to a 2010 study in the journal Judgment
and Decision Making. In the study, college students who read labels
for organic Oreo cookies described them as having fewer calories
than the conventional Oreos. They also thought the organic cookies
could be eaten more often than the non-organic ones.
Bonnie Taub-Dix, dietician and author of Read It Before You Eat It: How to Decode Food
Labels and Make the Healthiest Choice Every Time and a
motivational speaker from New York, points to three other common
Taub-Dix, the mother of three sons, says children can
start to scan a label with your help as soon as they know what
numbers look like and represent.
What foods are best to start with? Little ones can look at
breakfast cereals and milk. For example, show milk's calcium and
protein levels. Older kids can critique energy bars and note how
some are higher in sugar and/or fat with little fiber or protein
In addition to becoming nutrition smart, children who read
food labels gain the benefit of improving their reading and math
skills. Try this: If your kids love a breakfast cereal that's high
in sugar-say 13 grams-combine it with one that's low in sugar (one
gram). Together you can "do the math" and bring the sugar down to
seven grams per serving.
Christine M. Palumbo, RD, is a nutritionist living in Naperville.
See more of Christine's stories here.
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