Healthy Game Day Tips and More from Leading Nutritionist

This article comes to us from a leading nutritionist, Rachel Berman, RD, CSR, CD/N, the Director of Nutrition for CalorieCount.com (a healthy-living website with more than three million members)

Healthy Game Day Swaps

Besides watching the game and enjoying the commercials, Super Bowl snacking is a one of the main attractions of game day. In fact, Americans consume more calories during the Super Bowl than nearly any other day during the year – second only to Thanksgiving!

We all know the major culprits. One serving of nachos can add up to more than 550 calories and 30 grams of fat, while a serving of chicken wings packs in 440 calories and 26 grams of fat. So, instead of mindlessly eating your way through a Super Bowl celebration, try utilizing the following tips:

To save on saturated fat:

Add more beans instead of meat to a chili recipe, look for reduced-fat cheese for nachos, and swap Greek yogurt for sour cream when making dips and spreads
Make a healthier version of chicken wings by baking chicken tenders that are lightly seasoned with your favorite spices – and serve reduced fat blue cheese.

To save on refined carbohydrates in lieu of chips:

Serve a big crudite platter with interesting veggies like artichoke hearts, radishes, mushrooms, grilled asparagus, and jicama and pair with hummus or salsa.
Make a healthier version of chips by slicing whole-wheat pitas into wedges and then lightly toasting these in the oven

To save excess calories:

Beer, even light beer, can pack on the calories. It can also lead to mindless munching. Keep track of how much you drink and steer clear of any specialty cocktails prepared with juice or soda.
When it’s time for kick-off, relax and enjoy the celebration – but keep an eye on portion size and make a plate of food when hungry instead of grazing throughout the day.

Plus, check out CalorieCount.com for great game-day recipes, such as:

Mango Salsa (41 calories, 0g fat)
Tomato & Basil Pita Pizzas (199 calories, 2g fat)
Cucumber Dip (5 calories, 0g fat)
Taco Cups (137 calories, 2g fat)
Rosemary Cheese Biscuits (131 calories, 5g fat)
Oven-Fried Onion Rings (79 calories, 4g fat)
Chicken Taquitos (159 calories, 5g fat)
Broiled Buffalo Chicken (218 calories, 8g fat)

Additional Story Concepts

Really Reading the Packaging

Understanding nutrition facts can be confusing. In fact, according to a Nielson report released today, 59 percent of consumers around the world have difficulty understanding nutritional labels on food packaging. In addition, the packaging on many of so-called “healthy” products can be even more misleading. Rachel can discuss what key items to identify when reading nutrition labels – and can also share tips for what misleading marketing language to look out for when shopping.

For Example: Not all granola bars are created equal! Be weary of granola bars that are low in fat as sometimes these may actually be higher in sugar – and might not be the healthiest option.

National Grapefruit Month (February)

Not that we need an excuse to enjoy grapefruit – especially as it’s packed with nutrients antioxidants – but February is National Grapefruit Month. Rachel can provide the complete nutritional breakdown for this super-healthy fruit and share recipes and tips for ways to enjoy grapefruit at any meal.

For Example: Grapefruits are not just a breakfast item – they are an excellent accompaniment to a variety of dishes like an Avocado and Grapefruit salad.

American Heart Month (February)

Heart disease is the number one cause of death in the United States. American Heart Month opens the door for discussions about heart health, diseases that put your heart at risk – and things we can all do to improve the heart’s health. Rachel can share expert advice specific foods, exercises and lifestyle choices to improve heart health.

For Example: Choose proteins that are low in saturated fat and avoid eating red meat (or save it for a special treat) and get creative with meals – try serving these ginger-honey glazed barbecued chicken breasts on whole-wheat rolls for a satisfying and heart-healthy BBQ option.

Kid-Friendly Family Eating

Eating healthy while maintaining a busy schedule is tricky enough – but if you have a few picky-eaters in the family (whether it be kids or spouses) preparing regular, wholesome meals can be even more difficult. Rachel can provide suggestions for ways to engage the entire family in healthy eating, tips for how to “sneak” nutrition into kid-friendly foods and recipes for quick and delicious family meals.

For Example: To keep everyone happy, try “sneaking in” fruits and veggies to your meals – toss chopped or dried fruit into chicken, tuna and turkey salads and add chopped-up vegetables (or frozen spinach) to sauces.

Bio: Rachel Berman

Rachel Berman, RD, CSR, CD/N is the Director of Nutrition for Calorie Count, a free health and wellness website with over 3 million members. Rachel provides users with practical science-based information related to nutrition, weight loss and health.

Rachel has worked with various patient populations in the clinical setting for almost a decade. Most recently she was the dietitian for Columbia University’s Eating Disorder Day Program where she planned meals and provided nutritional counseling to individuals. In addition, Rachel is active in social media to promote credible health information on the internet.

Rachel is a member of the American Dietitian Association and is Board Certified in Renal Nutrition. She received her Bachelor’s degree in Nutritional Sciences from Cornell University and conducted her dietetic internship at North Shore LIJ Health System in Long Island, New York.

Mission Nutrition:Real Nutrition, Real Moms

Ever sit in a restaurant with your kids and wonder what on the kid’s menu may be even remotely healthy?It seems every place you go, whether it is fast food, fast casual or even more upscale, the choices for kids seem to revolve around high sodium, high fat, foods. Usually with cheese! Burgers, grilled cheese, cheese sauce etc dominate the menu.For those with dairy allergies, this can be a problem. Though those foods are the ones they usually like to eat, if you have them eating healthier foods at home, they may want them out as well! I remember once asking for my son’s grilled cheese to be made on wheat bread and being told “no”, because they used a “special” white bread (smaller size) than adult bread for their kids’ meal. Puzzled???I was, and ended up ordering him the “adult” grilled cheese on wheat. Another time, I was told the same thing when I tried to get a peanut butter and jelly on wheat. I know plenty of people who cart food items around in their bags just so they have options for their kids, whether it was for allergies, health or other reasons.

Well, for those who want healthier options in a kid size portion, a new program is here to help out parents. Finally!

The National Restaurant Association started a new program in July called Kids LiveWell. www.restaurant.org/foodhealthyliving/kidslivewell

Just under 20 “brands”, most well known, now offer items that fit a certain criteria based on the 2010 USDA Dietary Guides for Americans. In summary, the restaurant has to provide a complete meal (with options) that includes an entree, side and beverage that equals 600 calories or less and must include two or more servings of fruit, vegetables, whole grains and lean protein and/or low fat dairy. Additionally, they must have choices that are lower in sugar, sodium, and unhealthy fat. Some well known restaurants include Outback, Friendly’s, IHop, Burger King and Bonefish Grill.
Interestingly, McDonald’s did not yet make the grade, but recently announced that they will meet the criteria starting in September.

Of course, restaurants have always had healthy choices, they are just now making it a little easier for us to evaluate them. In addition to this site, which lists other restaurants that participate, check out healthydiningfinder.com, an excellent site with links to this program, as well as information on how to search healthy items for all members of your family, as well as for ones with specific health concerns as well. Happy dining!

Laura Zurita is a registered dietitian and Montgomery County mom to a 6 and a half year old. She and her family enjoy reading, geocaching, hiking, and watching the Philadelphia Phillies.

Mission Nutrition: Real Nutrition For Real Moms

What’s On YOUR plate?

Well, the government has done it again. Just when we were finally used to the Food Guide Pyramid, as just that, a guide for eating in a healthier manner, we now have a new icon to look at. On June 2^nd, Michelle Obama and the head of the Department of Agriculture released the new icon and guide, “ My Plate”. Go to http://www.choosemyplate.gov to see the latest visual designed to guide us into better decision making when planning our meals.

The new icon, based on the 2010 Dietary Guidelines for Americans, is much simpler that the previous icon, the Food Guide Pyramid. Its’ crisp graphics depict a place setting with a plate that shows a balanced diet that includes fruits, vegetables, whole grains, protein and dairy. The icon suggests that half of “your plate” should be made up of fruits and vegetables, and half of your grains should be whole.

I like the new simpler graphics, and think the site has a wealth of simple easy- to- follow information. Sample menus, recipes, and history of development are all easily accessible. Check out the guide “Let’s Eat For the Health of It” also. It is almost too simple-some people want more detailed information, and that can be found as well. Daily Food Plans for preschools, moms and moms to be look especially helpful, and there is a food tracker plan and diet analysis as well. All of these things in one place!

Think of the positive-simple realistic tips that seem elementary, but may guide you into making one small change that can have big payoffs. Every month a different theme will be presented, the first being how to add more fruits and vegetables to your plate. For the organized parent, it may be an addition to keeping on track, and for the unorganized, it pulls it all together to search for your interests and offer tips.

So sit back sometime this week and take a look at your own plate. My 6 year old and I had a good time this week trying to match ours to the icon-of course his was suspiciously absent of fruits or vegetables until I added in the applesauce and vegetable juice he is now starting to like. Small steps!!!Have fun and make it fun for your family.

Laura Zurita is a Montgomery County mom to a 6 year old and a registered dietitian. Her and her family love reading, hiking, watching the next World Champion Philadelphia Phillies, and making fun nutritious snacks to eat at home.

Sun-Kissed Gazpacho

I am generally not a person who likes the sun. I much more prefer to sit in the shade of a tree or umbrella whilst sipping a lemonade. I even prefer drinks that have umbrellas. So you can imagine my surprise yesterday afternoon as I was strolling with the baby out in the hot, bright sun — and found myself loving it. Loving the sun and the heat and the sweat running down my forehead. My sun-kissed skin. It was wonderful. It felt like summer. And as we came back home, thirsty and hungry, I wanted something fresh. Something re-fresh-ing. I wanted tomatoes. Summer garden tomatoes. Plucked from the vine. The kind that run down your chin and hands as you take that first bite. I always sprinkle on a little salt, think of my dad, then take a big, big bite. Yum.

Now, I know what you are thinking. The tomatoes are not here yet. And you are right. In fact, there are some lovely little tomatoes growing happily in my backyard. And almost everyday I walk outside to see how many more blossoms have popped up. I get a little obsessed about this. I find myself thinking, maybe today, maybe a red one. But alas, they are still green. And I think it will be a few more weeks before they are perfect for the picking. But that moment comes closer every day.

I know I am jumping ahead, waiting desperately for August. But, oh the possibilities. Tomato salad, tomato tart, tomato sauce, and I have even seen tomato sorbet. Yet yesterday I knew something had to be made. I knew I could not get the tomato out of my head until I gave in. And on that hot, sticky summer day, there was no other answer than tomato gazpacho. Cold, refreshing, satisfying gazpacho. A little crème fresh, some basil olive oil. Oh me oh my. So what if the tomatoes were not ready. I would have my gazpacho. I threw caution to the wind.

Now, I generally have some reservation when it comes to gazpacho. It is one of those things that needs to be done right. And so often it lets me down. There are not a lot of ingredients in a gazpacho. And because you are not cooking them, these flavors will really stand out. They become the main attraction to the dish.

But yesterday was a reckless, throwing-caution-to-the-wind, using-tomatoes-out-of-season kind of day. And as I was going over these ingredients — pepper, cucumber, tomato — I started to think about the fennel sitting in my fridge. Roasted fennel is delicious. And goes amazingly well with tomatoes.

I used to hate fennel. I thought it tasted like licorice or anise. But fresh fennel is not like this at all. The flavor is not so intense. And if you roast it, it gets a little caramelized and brown and delicious. And if you are anything like me, I would really recommend giving it a second chance before swearing off it completely. I remember eating it for the first time in a fresh fennel, orange salad with some roasted beets. It was so good, it knocked my socks off. Even now, that is one of my favorite salads.

But I am getting distracted. Back to the peppers. Since I was already planning on roasting the fennel for my gazpacho, I thought why not roast the peppers as well. This will give my gazpacho depth and flavor.

So I began. And as long as I was going the semi-cooking route with this gazpacho, why not blanch my tomatoes and remove the skin. If you have never done this before, it is really easy. And what you get is a great tomato that is a little wilted from the water, which just gives it a little extra kick of flavor. So I chopped and blanched and roasted. Then thew it all in a bowl and let it sit overnight. I know. This is hard. Especially for me. But this allows the flavors to develop and strengthen. It is that old adage, you make a soup or a stew for a party, and it always tastes better the next day.

The next afternoon, I whirred it all together and got my spoon ready. I put some crème fresh on mine. And I have to say, even with my pre-season tomatoes, it was outstanding. It was just what I was looking for. The roasted vegetables added so much to this dish. With a little kick of cayenne and some thyme, it all came together beautifully. And when August comes, you can be assured, this will be a weekly staple in my kitchen. Until the kid screams, “No more tomatoes, mom.” But I don’t think that day will come anytime soon.

Gazpacho

adapted from The French Laundry Cookbook by Thomas Keller

Ingredients

1 cup chopped red onion

2 roasted bell peppers (1 green, 1 red)

1 bulb fennel, sliced and roasted

1 chopped English cucumber

2 cups blanched, peeled, seeded tomatoes

1 1/2 teaspoons chopped garlic

1 1/2 teaspoons kosher salt

1/4 teaspoon cayenne

1/4 cup tomato paste

1 tablespoon sherry vinegar (or white wine vinegar)

1/4 cup plus 2 tablespoons olive oil

1 tablespoon fresh lime juice

3 cups tomato juice

a few springs of thyme

Directions

Slice the fennel into 1 inch thick pieces. Place in roasting pan and toss with olive oil. Roast in 450 degree oven until fennel is browned. Stirring often, remove from oven and place in bowl.

Place peppers on tin foil and place in oven. Roast, turning every so often until each side is black. Really black. Remove from oven and peel skin off and remove seeds. Do not wash. Place in bowl with fennel.

Boil water on stovetop. Cut a small X in the bottom of each tomato. Place tomatoes into boiling water for about 30 seconds to 1 minute, until skin starts to peel back a little. Remove from water. Peel skins, remove seeds and chop roughly. Place in bowl with fennel and peppers.

Add remaining ingredients to fennel mixture. Place in fridge and allow to sit overnight.

The next day, remove thyme sprigs abd place mixture in food processor. Blend till smooth and enjoy!

For more photos and recipe ideas, check out Corey’s blog, Intheorganickitchen.com. Visit weekly to see her latest organic obsession.

Mission Nutrition: Real Nutrition For Real Moms

Eat, Move, Sleep?

Last week, unless you were in a cave in France, or at the very least, inaccessible to the television, the internet, radio or newspapers, you learned what 5 foods can make you gain weight, and what 5 foods can help you loose it.

The study was done at Harvard university and published in the New England Journal of Medicine,so no pun intended, it holds some weight in the world of fact versus sensationalism.

For those who missed it, the 5 foods they found that contribute to the most weight gain were potato chips, other forms of potatoes, sugar sweetened drinks, unprocessed red meat, and processed meats (think lunch meat, chicken nuggets, frozen entrees with meat to name a few).

Potatoes surprised me a little-the obvious potato chip and french fry connection is not hard to believe, but this study showed cooking style had little effect-just plain potatoes seemed to cause a gain in comparison to other starches. Taking a drink and adding sugar to your taste almost always ends in using less sugar than added to a processed drink. Some bottle drinks have over 12 teaspoons of sugar in one serving! As for processed meats many ingredients are added (sugar, sodium) for preservation and to extend shelf life, and fillers, colors, and other fun stuff that add calories too! Thanks but no thanks! A much healthier option is to cook a chicken, pork roast, whatever you want, and divvy it up for meals during the week-tacos, add to rice, make a soup or add to an omelette or casserole.

The five foods that seemed to promote weight loss were not surprising-fruits, vegetables, whole grains, nuts and yogurts. Little difference was seen in the varying amounts of fat in certain foods-for instance, whole versus low fat milk. Also important, was the amount of television watching, and the amount of sleep. Six to eight hours seems to to be the optimal amount for keeping a healthy weight, while too much sleep and too little don’t help. May seem simple, right? The more you sleep, the less time you are moving around, possibly exercising, less sleep changes your metabolism also, and through a long complex process, change the way you metabolize what you do eat. Same goes for television. Unless you exercise while you watch t.v. which in theory sounds good, but I don’t know many who do.

Yogurt for the past 30 years has been touted as a health food (remember the monks in Swiss Alps eating it?), but only in the past 10-15 or so have we had so many brands,flavors, and styles (Greek, fruit on bottom, blended).

Nuts keep creeping up the healthy food list-they have “healthy” fat, fill you up, are a good protein source, and have a bundle of other nutrients.

Take away from this study? Less processed foods is best, adequate sleep and exercise, and don’t worry so much about if something is 3 grams of fat more than another. Don’t feel guilty having a potato chip, they are yummy! But you may have to work a little harder to enjoy them.

Laura Zurita is a Montgomery County mom of a 6 (and a half-don’t forget the half) year old, and wife of a picky eater. Her and her family love the Phillies, hiking, geocaching, and reading.

Wednesday Wellness: The Fuss Over Food

No matter how much of a fuss your child makes, you know a healthy diet does not solely consist of macaroni and cheese, hot dogs or peanut butter sandwiches … right? If your children are finicky about the foods they eat and the kitchen table has become your battle zone, then dinner time may be the most stressful point of your day. By following these tips and tricks, you may be able to get your picky eaters to expand their palate and gain some solace during mealtime.

Wave the white flag.

Believe it or not, your children may actually know what’s best for them when it comes to eating. Small children usually only eat when they are hungry, so forcing them to eat or clear their plates may actually reinforce some bad eating habits and emphasize eating as a point of conflict. “Allow children to stop eating when they are full,” says Chester County mother of two and Registered Dietitian Kim Knipe*. “If my children tell me they are full after just a few bites, I let them help me wrap up the remainder for a snack later. That way, I know they stopped because they are truly full, and not because they want ice cream or a cookie.”

Encourage healthy options.

When your kids are hungry, encourage healthy options and alternatives to the usual sugary, fatty snacks. Kids love eating finger foods, so offer apple slices to dip in peanut butter or homemade pita pizzas with fresh veggies, mozzarella and marinara. You could also make a fruit smoothie using fresh and frozen fruits with a little milk or 100% fruit juice. If you don’t have a lot of time to prepare a snack, make a healthy, storable trail mix out of nuts, dried fruit, seeds and Cheerios.

Play with food.

It is proven that repeated exposure to sights, smells and tastes can increase our fondness for a particular item. By letting your child discover their food – through their five senses – before forcing them to eat an entire plateful, you may actually find they offer less resistance. You can also apply this same theory to how you prepare meals. By sneaking chopped fruits and veggies into a dish, your child will unknowingly be exposed to them.

Create (and stick to) a routine.

By serving meals at the same time every day, your child will know what to expect when mealtime comes and probably put up less of a fuss. Try to keep your children away from snacks, juice and milk at least one hour before a meal, so when mealtime rolls around, they will want to eat what you put in front of them.

Be a role model.

Children watch what you do, so do your best to grab fruit instead of chips for your own snack. Make one meal for the entire family, rather than taking food orders. If your children see you eating and enjoying the same food you put in front of them, they may be more inclined to eat it, too. If they see that Mommy or Daddy eats his or her veggies, then they may want to give them a try. However, it’s okay if you want to add a sauce or spice to your own food, as a child’s palate often prefers more plain fare.

Fork over the control – become a team.

While you do not want your kids to take the reigns when it comes to making household decisions, allowing them to be a part of the decision-making process can reduces power struggles. Once a week, let your child decide what the family is going to eat for a meal – within your guidelines, of course. At the grocery store, ask them to pick out a few healthy items that they think would be fun to try. Turn cooking a meal into a family activity, and have your children help with the kid-friendly food preparation tasks. If your children feel like they had a say in the process, they will be less inclined to flex their independence during mealtime.

Healthy eating habits are not developed overnight. They need to be learned, practiced, nurtured and maintained. By following these simple steps, you can help your child develop lifelong healthy eating habits and cut down on your own stress at the dinner table.

* Kim Knipe, RD, LDN is the Community Nutrition and Outreach Coordinator at The Chester County Hospital and Health System. A resident of Chester County, she is the mother of two daughters, ages 9 and 13, one of whom is a picky eater.

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If there are any specific women’s or children’s health topics you would like to read about, please email thehealthnetwork@cchosp.com.

This healthy post has been brought to you by:

ChesterCountyHospital.org
Making Lives Better Every Day.

Back to School Food Choices

Back to school means new clothes, new shoes, new supplies – such an exciting (and anxiety ridden!) time of year. It may also mean (if you have a child who is in school during the lunch hour) coming up with easy, yet healthy meals that will not end up tossed in the garbage can nor traded to the next table. How to do this? We asked our good friend, Karin Richards, who is the director of the Exercise Science and Wellness Management program at University of the Sciences, for some tips on how to make this part of the back to school transition go smoothly. Read on for Karin’s advice (and be sure to tune in to hear more on this topic next week on Action News!)

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As the days of summer tick by, it is time to dust off the backpack, shop for school supplies, and start preparing for homework. But what’s inside a child’s lunchbox may not only hold secrets to better physical health but can help a child mentally prepare for learning.

“Parents can make the school day easier for their children by providing nutritious and yummy breakfasts, lunches, and snacks that promote optimal learning,” said Karin Richards, director of the Exercise Science and Wellness Management program at University of the Sciences. “Everyone is in a rush in the morning, but it only takes a few minutes on Sunday to plan healthy meals to fuel your child’s week.”

Richards suggests the following tips when planning breakfast, lunch, and snacks for a student:
• Incorporate at least three types of foods into each meal, making sure to include some type of protein and carbohydrates. Complex carbohydrates, like whole wheat bagels and pasta or honey wheat pretzels, will give your child energy while the protein will satisfy the appetite for a longer period of time.
• Have the child shop with the parent to choose one fruit or vegetable each week. Encourage them to try new and interesting fruits and vegetables like kiwi, papaya, and edamame.
• Be bold. Remember, breakfast doesn’t have to be what’s considered “typical.” Thin crust pizza, peanut butter and jelly on whole wheat, a grilled chicken sandwich, or last night’s leftovers can be nutritious, delicious and fun breaks from the norm!
• Most meals may very well be “grab and go,” so plan accordingly. Prepare homemade pancakes on Sunday evening and freeze for quick access later in the week.
• Watch portion size. Three to four ounces of meat is plenty and is about the size of your palm. Adjust for your child’s age and activity level.
• Be a little sneaky. Add more veggies to everyday favorites. Try zucchini bread, healthy low-fat dips with veggies or adding shredded carrots into tomato sauce and soups.
• Try low-fat or skim milk and bottled water for beverages. If juice is a necessity, choose 100 percent juice or make your own “child’s cocktail” – half water, half juice.
• It is all about balance. Everything in moderation is key.

Examples of Healthy Breakfasts
• Egg whites on whole-grain wrap with chopped tomatoes and low-fat or skim milk
• Kashi® cereal with sliced strawberries and low-fat or skim milk
• Slice of thin crust pizza, banana, and low-fat or skim milk
• Smoothie made with bananas, strawberries, and low-fat yogurt with a small whole wheat bagel
• Low-fat yogurt topped with a few pieces Cracklin Oat Bran® cereal topping and blueberries, low-fat or skim milk

Examples of Healthy Lunches
• Turkey on whole wheat bagel thin, topped with romaine lettuce, tomato, red onion, and mustard
• Hummus with chopped red peppers, carrot and celery sticks
• Tuna fish made with tuna in water, low-fat mayo, and celery in a whole grain pita with romaine lettuce
• Low-fat roast beef with low-fat cheese and mustard on honey-whole wheat English muffin
• Peanut butter crackers, a peach, and baby carrots with low-fat Ranch dressing
• Limit beverages to bottled water and low-fat or skim milk (or low-fat chocolate milk)

Examples of Healthy Snacks
• Baked chips
• Snack-sized sugar free applesauce
• Homemade trail mix – control the portions and add dried pineapple and raspberries
• Oranges and apples
• Graham crackers
• Honey wheat pretzel sticks

Richards also suggests using tools such as the customized nutritional guide at http://www.mypyramid.gov, which will help parents determine the proper intake amount based upon a child’s age, gender, and activity level.

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Thanks to Karin for her helpful information – now tell us, what are your go-to healthy breakfasts/lunches/snacks for your children as they head off to school?

Buy Fresh.. Buy Local

Click here for more information on locating farm fresh foods, value-added products, agritourism experiences, cooperative connections, suppliers, restaurants and everything local in between throughout Chester County.

Join the Revolution!

Are you watching Jamie Oliver’s Food Revolution? I am! Not only is Jamie Oliver totally adorable, but the guy knows what he is talking about!

After watching just one episode I am joining the revolution! Watching the first episode made me think long and hard about all the “junk” my family eats. I like quick foods and my pantry and freezer are jammed packed while my fridge is kinda on the empty side. There are fruits and veggies, but not nearly enough.

I plan on documenting my healthy eating efforts in a daily food journal and hope you will share some of the things you are doing to support “the revolution”.

Week One: I have substituted my kids normal mid day snack of crackers, popcorn or pretzels with fresh fruit and raw baby carrots.

Jamie Oliver’s Food Revolution airs on ABC at 9:00PM on Friday. If you missed an episode of Jamie Oliver’s Food Revolution you can watch the full episode online at abc.com.

Food for Thought…with Chesco Mom Yvonne

Food for Thought: More than a Quarter of Kids’ Calories Consumed from Snacks
By Yvonne Klemets Wright

A recent study revealed Tuesday notes that American children eat an average of three snacks a day on top of three regular meals, fueling childhood obesity rates that have risen to double digits.

Childhood snacking trends are moving toward three snacks per day, and more than 27 percent of children’s daily calories are coming from snacks, reported researchers in the journal Health Affairs. The data was based on 31,337 children aged 2 to 18 from four different federal surveys on food and eating.

The largest increases have been in salty snacks and candy. Desserts and sweetened beverages remain the major sources of calories from snacks, they wrote. “Children increased their caloric intake by 113 calories per day from 1977 to 2006.”

A second study found that 15 percent of children are overweight.

The studies fall on the heels of the President and first lady’s initiative to fight obesity in childhood. “Our kids didn’t do this to themselves,” said Michelle Obama. “From fast food, to vending machines packed with chips and candy, to a la carte lines, we tempt our kids with all kinds of unhealthy choices every day.”

Other studies have shown that obese children are more likely to stay obese as adults, and they develop chronic conditions at younger ages, burdening the healthcare system, and do not excel in school.

The administration has launched an initiative to tackle the issue by improving nutritional standards, getting food companies to voluntarily improve nutrition standards, help kids exercise more and educating parents.

So, are your kids “constant eaters”? If so, what can parents do to help fight obesity among our children?