Tag Archives: Christi Demitz

Toddlers rule at mealtime when no rules exist

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Courtesy Michigan State University Extension

By Christi Demitz, Michigan State University Extension


Toddlers do not have control over much in their lives, but they do control what goes into, and comes out of, their mouths at mealtime. For this reason, many parents find mealtimes challenging when trying to feed a toddler. Out of frustration, parents may serve only the foods the child likes in order to get the child to eat. When you think about it, it does make sense that many toddlers are picky eaters because they are being introduced to new foods that have unfamiliar tastes, textures and smells compared to the breast milk or formula given during the first year of life. Parents can teach healthy eating habits during mealtime by offering a variety of foods to eat, adjusting their mealtime expectations and allowing the toddler some freedom to decide how much to eat. 


Toddlers start eating solid food when their growth starts to slow, but nutrition remains very important. Making mealtime a family affair sets a good example for toddlers as parents and siblings model healthy eating. Kids are more likely to eat more fruits and vegetables when they eat meals with their family. Resist the urge to only feed them their favorite food at every meal or rewarding them with dessert. Instead, prepare and serve healthy meals and let them choose what they want to eat. Keep offering unfamiliar foods. The more young children are offered foods, the more likely they will taste it and eventually learn to like it. 


Consider these tips to get your toddler to eat more than just their favorite food at mealtimes. 


Serving size for toddlers. The United States Department of Agriculture recommends that two year olds get 1,000 calories a day from a variety of sources from each food group. Serving a tablespoon or two of an unfamiliar food can encourage your toddler to try a bite rather than having an overwhelming mound of squash or other unknown food on his or her plate. 


Positive peers. When toddlers see someone their size eating fruits and vegetables, they are more likely to try them too. Look for opportunities for your toddler to eat with friends. Children also learn by watching you, so set a good example by eating the same food you’re serving your toddler.


Feed themselves. Your toddler should try using a spoon or fork by 15-18 months. Toddlers should try to feed themselves, with assistance from mom or dad when needed. Letting children feed themselves helps them to learn the cues of hunger and fullness.


Regular meal and snack times. Having regular meal and snack times helps establish a routine. If toddlers refuse a meal, having regular meal and snack times helps kids manage hunger because they learn when to expect food during the day. It is not advisable to allow kids to eat on demand, because they will not learn the cues of hunger or fullness.


It is common for toddlers to be picky eaters. If your toddler is growing and has energy, he or she is probably eating enough to be healthy. If you have concerns, you should see your doctor or pediatrician. For more tips for handling picky eaters in your family the USDA has a tip sheet for picky eaters online.


Michigan State University Extension offers nutrition education for parents in counties throughout Michigan. To contact an expert in your area, visit the expert page, or call 888-MSUE4MI (888-678-3464).


This article was published by Michigan State University Extension. For more information, visit http://www.msue.msu.edu. To have a digest of information delivered straight to your email inbox, visit http://www.msue.msu.edu/newsletters. To contact an expert in your area, visit http://expert.msue.msu.edu, or call 888-MSUE4MI (888-678-3464).

Five home hacks to reduce your food waste footprint

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By Christi Demitz, Jenna Kaufman-Ross, Michigan State University Extension

 

In our modern culture of endless choices, food waste has become a hot topic among food policy advocates and environmental officials. According to the Food Waste Alliance, about 80 billion pounds of food are tossed in American landfills each year, which contributes to increased greenhouse gas emissions and billions of dollars wasted. If aggregated into one giant heap, this amount of wasted food would fill the Rose Bowl Stadium, which would make for a pretty pungent football game!

 

Fortunately, the USDA and EPA have teamed up in an effort to cut U.S. food waste in half by the year 2030. While this goal addresses over half of the food waste in landfills, it fails to address the nearly 50 percent of food waste generated by residential and consumer sectors. Therefore, it is important to recognize the steps we can take to reduce food waste. Below are five easy strategies for repurposing and revitalizing food right in your home kitchen. Such creative, simple solutions can help reduce personal food waste while consequently stretching your food budget!

  1. Look for inner beauty. When shopping for fruits and veggies, do not judge a book by its cover! Just because produce might look odd or unconventional, it is still as delicious and nutritious as its more traditionally shaped peers. Oftentimes these ugly veggies are deemed inedible by shoppers and left to rot in the store and eventually thrown away. Save the ugly produce! Reserve bizarre fruits for smoothies and jams. Chop up peculiar veggies for soups, stews, sauces and salads. You can oven roast them, or feature them whole in a crudité.  More and more companies, such as Imperfect Produce on the West Coast and Hungry Harvest on the East Coast, are hopping on the ugly produce bandwagon. Additionally, super markets such as Walmart have started discounting misshapen produce to lessen their food waste footprint. While such systematic initiatives have not yet sprouted in Michigan, take it upon yourself to be an ugly produce hero and rescue these poor edible outcasts. For more ugly inspiration, follow @UglyFruitandVeg on social media.
  2. Create a broth bag. This genius idea from The Kitchn.com gives purpose back to all those vegetable “odds and ends” and redirects them into flavor-boosters for soups, stews, stocks and sauces. When cutting up your vegetables, save those nubs, cobs, ends and tops and freeze them in a container or freezer bag for a later use. Otherwise demoted to the garbage heap, these odds and ends are filled with optimal flavor potential. For a decadent, next-level soup, add your leftover hard cheese rinds to the broth bag and freeze.
  3. Preserve your herbs. Chop your leftover herbs and freeze in ice cube trays topped with a bit of olive oil. Once frozen, pop them out and store in freezer bags for a later use. Drop cubes into sauces, soups, stews or any other time you are in the market for an herb-infused olive oil.
  4. When in doubt, make pesto. Pesto is traditionally a sauce made with basil, parmesan cheese, olive oil, pine nuts (or walnuts), garlic and lemon. Get creative by using kale, carrot tops or beet greens along with or instead of the basil.
  5. For all other food scraps, compost. You have heard of composting. You know, that cyclic concept of conserving all of your food scraps, coffee grounds, egg shells, peels and skins and turning them back into fertile soil for future growth. Though it sounds idyllic, it is oftentimes associated with smelly, rotting food, which can be a major barrier for those considering composting. Services such as Organicycle and other similar programs aim to eliminate that barrier and make composting about as hassle and smell-free as it gets with curbside pick-up for a low cost, and for those ambitious gardening folk out there, Michigan State University Extension offers programs and resources to manage your own compost pile!

We can all do our part to reduce food waste. Just employing a few of these tricks can cut back on your residential waste and might even save you a buck or two! For additional resources on food waste reduction, head to MSU Extension.

 

This article was published by Michigan State University Extension. For more information, visit http://www.msue.msu.edu. To have a digest of information delivered straight to your email inbox, visit http://www.msue.msu.edu/newsletters. To contact an expert in your area, visit http://expert.msue.msu.edu, or call 888-MSUE4MI (888-678-3464).

 

 

Health information on the internet

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Courtesy MSU Extension

By Christi Demitz, Michigan State University Extension, Meaghan Beyer, MSU Dietetic Intern

 

Many people use the internet to find health-related information for themselves, family or friends. Health-related websites are one of the most widely-searched sites in the world. In fact, according to Pew Internet & American Life Project, 80 percent of internet users, or about 93 million Americans say they have looked online for health-related information within the last year. This is an increase of 18 percent from 2001, in which only 62 percent of internet users who went online to research health related topics. Although there is quality information on the internet, it is important to sift through the fact and fiction when searching for health information.

What to look for:

Credible source:
  • Ensure the website is managed by recognized and responsible authorities. Many reliable sources include a branch of the federal government, a non-profit institution, university or health system.
  • An “About Us” page should be included with proper contact information for the organization or institution.
  • Check more than one source/website for the desired information
Quality information:
  • The authors or editors are qualified health care professionals and their credentials are clearly stated.
  • Information included should be reviewed by a subject-appropriate advisory board.
  • Sites that have a privacy policy indicating what information they collect.
Research-based:
  • Rely on medical research, not opinion. The site should describe the evidence, such as articles in medical journals, that the material is based on.
  • Beware of bias. Is the site supported by public funds or commercial advertising?
Timeliness:
  • Is the site updated often with current information? Check for dates, last updated, or copy right dates to ensure all the information is relevant today (less than three years old).
What to avoid:
  • Discussion of miracle cures or advertisements for health related products within the article are an indicator of bias information. If it sounds too good to be true, it probably is!
  • Sites asking you to pay for information or to create an account are often not trustworthy sources to collect information related to your health. Most reliable information is accessible to the general public for free.
  • Websites made up of only forums or discussion groups present people’s opinions and not scientific evidence. These sites may be a good place to document your personal journey but shouldn’t be used to find scientific research.
Consult with your health care professional:
  • Give the information you collected to your health care provider to review.
  • Talk to your health care professional about your specific health information concerns.
  • Make a list of all your health concerns to take to your appointment.

It is okay to be skeptical when looking for trustworthy health information online. Keep your information private and never provide your social security number, address, date of birth or credit card information before reading the privacy policy. Although online sites can offer quality information, they are not made to replace your doctor. Consult with your health care provider before making any medical changes. Michigan State University Extension is a reliable source for information and resources on health and nutrition.

 

This article was published by Michigan State University Extension. For more information, visit http://www.msue.msu.edu. To have a digest of information delivered straight to your email inbox, visit http://www.msue.msu.edu/newsletters. To contact an expert in your area, visit http://expert.msue.msu.edu, or call 888-MSUE4MI (888-678-3464).

 

Teenage drinking and type 1 diabetes

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What your teen with type 1 diabetes should know if they decide to drink

By Christi Demitz, Michigan State University Extension 

 

As parents, we want to believe that our children will always do what we ask of them, but we quickly learn that is not the case. Especially as our kids grow older and assert their independence, what we ask of them and what they do are often in conflict. If you are a parent of a teen with type 1 diabetes, the choices they make can have serious health consequences when what they do and what you ask of them are in conflict. One common choice teens are faced with is whether or not to drink alcohol.

 

According to the Michigan Department of Community Health, almost one-third of 9th – 12th graders report having at least one drink in the past 30 days. Again, we like to think our children will do what we ask and not drink, but how can we prepare our teens with type 1 diabetes to be safe when they decide to drink?

 

Bottom line: underage drinking is illegal, and underage drinking can have legal consequences if your teen is caught. For best results, you should talk to your teen about drinking before they decide to drink and when you both are calm. Having a talk after your child has come home drunk is not the best time. If you are having difficulty talking to your teen, ask a family member or friend that your teen trusts for help. Your teen’s healthcare provider is another place to turn. Their advice and guidance on diabetes care for your teen should always be followed.

 

If your teen decides to drink, they should understand how alcohol affects their blood sugar. Though there might be a temporary spike in blood sugar levels, drinking alcohol usually causes blood sugar to go down. Hypoglycemia (or low blood sugar) occurs because the liver kicks in and works on ridding the body of the alcohol first, and is slower to release glucose into the system causing low blood sugar. According to the Diabetes Teaching Center at the University of California, San Francisco, it takes approximately 1 – 1 ½ hours for the liver to process one drink. It’s during that processing time when people with diabetes are at risk for low blood sugar. If you have two drinks, you would be at risk for 2 – 3 hours. The more drinks you have, the length of time you are at risk for low blood sugar is longer.

 

An article from Diabetes UK provides additional information that parents can share with their teen to help keep them safe if they decide to drink:

  • Eat before drinking alcohol, and eat some carbohydrate-containing snacks such as a sandwich or chips while drinking.
  • Tell a trusted friend that they have diabetes and how to treat low blood sugar if it occurs.
  • Alternate alcoholic drinks with water or other sugar-free drinks to avoid dehydration.
  • Wear a diabetes ID bracelet or necklace, because low blood sugar can be mistaken for drunkenness.
  • Eat before going to bed after a night of drinking. Alcohol stays in the system for a while, so low blood sugar can occur after going to sleep. Eat something with fat and protein, such as chips with dip, cheese, nuts, etc.
  • Test frequently when drinking. If your teen vomits, the College Diabetes Network suggests that he or she should test at least once an hour for several hours while drinking non-alcoholic beverages and eating some crackers, cereal, bread, etc. If your teen is not able to keep food down and hypoglycemia occurs, they should follow their diabetes care plan to raise blood sugar. If nothing is working, someone should call 911.
  • Be aware of contraindications of pain relievers while taking diabetes medication or using a continuous glucose monitor. Acetaminophen can cause monitors to read inaccurately for several hours.

We hope our kids make the right decisions. But when they don’t, we can help them by making sure they know what to do to stay safe.

 

Michigan State University Extension has many other articles that address topics related to type 1 diabetes in children and teens, such as symptoms of type 1 diabetes in children.

 

This article was published by Michigan State University Extension. For more information, visit http://www.msue.msu.edu. To have a digest of information delivered straight to your email inbox, visit http://www.msue.msu.edu/newsletters. To contact an expert in your area, visit http://expert.msue.msu.edu, or call 888-MSUE4MI (888-678-3464).

Sleep for the health of it

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Not only does a good night’s rest feel great, it also plays a vital role in our health.

By Christi Demitz, Michigan State University Extension; Colleen Kokx, MSU Dietetic Intern 

 

Over 37 percent of Michigan adults get less than 7 hours of sleep a night, according to the Centers for Disease Control and Prevention (CDC), compared to the recommended 7-9 hours. Sleep deprivation impacts nearly all aspects of human functioning. A person’s memory, communication skills, reaction time, situational awareness and ability to make decisions are decreased when sleep is insufficient. In addition to impaired cognition, one’s physical health is impaired as well.

 

Not getting enough sleep can increase your risk for a number of chronic conditions. Type 2 diabetes and weight gain are two common consequences of not getting enough shut eye. Inadequate sleep affects your judgment, causing you to be more likely to choose unhealthy foods. It also affects our hormone levels that regulate hunger. The body will not be able to signal when it is full versus when it is hungry as efficiently, causing you to eat more than you need. A Northwestern University study showed that night owls consumed 248 more calories a day than those who went to bed at a reasonable time. This can add up to a weight gain of over 25 pounds per year! Extra weight is associated with many diseases such as heart disease, cancer and arthritis. Additionally, too little sleep causes you to be fatigued, likely decreasing physical activity, which contributes to an unhealthy lifestyle.

 

In today’s fast-paced world, it may seem impossible to add an extra hour or two of sleep into your daily routine. The CDC provides tips to help improve your sleep health:

  • Be consistent and go to bed at the same time each night and wake up at the same time each morning; even on the weekends.
  • Be sure to sleep in a dark, quiet and cool room.
  • Avoid eating a large meal and drinking alcohol and caffeine before bedtime.
  • Leave electronics out of the bedroom, including TVs, smart phones and computers.
  • Exercise during the day; it can help you fall asleep more easily at night.

While you may think that guzzling coffee in the morning replaces any sleep you may have missed, it is not so. The only way to truly recharge your body is to get enough sleep. Challenge yourself to get at least 7 hours of sleep at night. Your mind and body will thank you.

 

This article was published by Michigan State University Extension. For more information, visit http://www.msue.msu.edu. To have a digest of information delivered straight to your email inbox, visit http://www.msue.msu.edu/newsletters. To contact an expert in your area, visit http://expert.msue.msu.edu, or call 888-MSUE4MI (888-678-3464).