Latest news with #nutritionexperts
Yahoo
4 days ago
- Health
- Yahoo
25 easy lunch-box snacks approved by moms, dietitians — and kids!
Between hunting down runaway shoes, packing backpacks and negotiating over breakfast, getting out the door in the morning can feel like a full-on Olympic event. And then — just when you think you're in the home stretch — you remember the lunch box. Suddenly, that victory lap becomes another hurdle, but it doesn't have to be. Packing a lunch that's healthy and kid-approved can feel like an impossible task, especially when you're crunched for time. Luckily, the pros have your back — and your kid's lunch box. As a mom and a registered dietitian, I get the struggle. That's why I teamed up with two fellow RDs who specialize in kids' nutrition to round up 25 of the best grab-and-go lunch-box staples. These picks are quick, nourishing and, most important, stuff your kid will actually eat. From protein-packed snacks to fiber-filled sides, everything on the list is designed with growing bodies and picky palates in mind. Looking for a little more support? We've got you. Read on for tips to help you build a balanced lunch in minutes, what to look for on food labels — and a few time-saving tools that make lunch-packing way less chaotic whether you're prepping for a preschooler or middle schooler. Dietitians' picks of the best grab-and-go options to add to school lunches Best snack packs and dips Pouches Bars Fruits and vegetables Proteins Other snacky foods Prepared meals How to choose healthy snacks for kids Ellis and Miller both agree: The secret to a healthy lunch-box snack is picking something that helps keep your kid full for longer — think a little protein, healthy fats, fiber or a winning combo of all three. Watch the added sugar. "When it comes to packaged snacks, I try to choose options with little to no added sugar, ideally about 5 to 8 grams or less per serving," says Miller. Prioritize protein and fiber. "I also look for snacks that have some protein and fiber," says Miller. A good target is 3 to 5 grams of protein and 2 to 5 grams of fiber for young kids. Look for a short, recognizable ingredient list. When possible, aim for snacks with a short list of ingredients you actually recognize — and keep artificial additives, like food dyes, to a minimum. Think about packaging. "Check that your child can open any snack packages independently," says Ellis. "This is especially important for younger children or in situations where lunch support may be limited." Account for allergies and food policies. If your child has a food allergy or attends a nut-free school, make sure your snack picks are truly safe. Some products may be nut-free but made in facilities where cross-contamination is possible. Whether that's a deal breaker depends on your child's allergy severity, but when in doubt, it's smarter to play it safe and choose something else. Need help finding safe options? Check out the Kids With Food Allergies database. Be realistic: Most packaged snacks won't check every nutritional box, that's why Miller suggests focusing on offering variety and "meeting your kid's nutrient needs across the day, rather than all in one snack or meal." How to build a healthy lunch on a time crunch Don't let those expertly curated bento boxes on your Insta feed fool you. Miller assures that there's no need to pack the "perfect" lunch box. "Your child doesn't need a brand-new, gourmet lunch every single day," she says. "Some kids are totally fine eating the same core lunch daily, and you can still introduce variety through different pairings and sides while sticking to familiar options." Now that a little pressure is off, here are a few additional tips Ellis and Miller shared for pulling together a healthy lunch on busy mornings: Follow simple formula: Protein, fiber-rich carb, healthy fat, fruit, veggie — plus one "yum food." Some A+ options include chicken, eggs, Greek yogurt or beans for protein; whole wheat bread or brown rice for a good-for-you carb; guacamole or sunflower butter for healthy fats. And, yes, it's OK to include a "treat." Miller recommends adding one that's "something fun or sweet that your kiddo is sure to love and helps round out the meal." Plan around leftovers: "Build lunches around what you already have on hand," says Ellis. "Leftovers can serve as a great foundation, then you can build on from there with a few additions." Stock up on prep-free items: "Keep grab-and-go items like yogurt pouches, hummus packs and granola bars on hand makes it easy to round out a lunch without having to make everything from scratch," says Ellis. She recommends keeping these grab-and-goes in a dedicated spot in your fridge or pantry to help up lunch-packing efficiency. Prep ahead of time: While "meal prep" feels daunting, know that a little planning goes a long way, especially on hectic mornings. Miller suggests making a large batch of items like whole grain pasta salad and muffins in advance — and packing lunches the night before. Stick to just a few fruits and veggies each week: Pick two or three types of fruits and vegetables and rotate them throughout the week, says Miller. This makes lunch prep way simpler — and can cut down on food waste. A little novelty goes a long way: To help make her kids' lunches more engaging, Miller likes to add fun extras like colorful sprinkles on top of yogurt or novel dips. And, when time allows, she sometimes even busts out the cookie cutters to turn sandwiches or fruit into playful shapes. Get your kids involved: "It's one of the most effective ways to boost buy-in," says Miller. "When they help choose what goes into their lunch box, they're much more likely to actually eat what's packed." Helpful tools for making lunchtime easier Here are some of our favorite go-to tools to help streamline the whole lunch-box-packing process: Meal planner: "I'm old school, so I still use a written weekly meal planner to stay organized and keep lunch packing less chaotic," says Miller. You can print a free lunch box version (and meal version) on her website — or order a bound one, like this Decorably option with tear-off grocery lists for smoother shopping. Bento-style lunch box: "I love the separate compartments in a good bento-style lunch box," says Ellis. "They provide a helpful visual for building out a balanced lunch." Plus, they're great for preventing food from mixing, something many kids appreciate. Whatever lunch box you choose, make sure your child can easily open it on their own. "If they're struggling, it can really impact their ability to eat their lunch," says Ellis. My pick? Bentgo lunch boxes. My kids have been using them for years. While it's not completely spill-proof (there was that one ranch dressing incident), it's otherwise been near-perfect for lunches away from home. Reusable pouches: "Yogurt and smoothies can be quite messy, so I love being able to pour them into reusable pouches, making them easier for kids to manage on their own," says Ellis. "They've been a lifesaver in our house." I recommend mushie Silicone Puree Pouches. While a tad more expensive than other reusables, I like then for their durability and food-grade silicone, which is free of harmful chemicals, like PVC, BPS and BPA. Plus, they're easy for small hands to hold and dishwasher-safe. Sandwich cutters and sealers: "They're a favorite, especially for making homemade Uncrustables, which are always a big hit," says Ellis. Besides sandwiches, I use smaller cookie cutters to make shapes out of fruits, cheese slices and even certain veggies. This sandwich cutter and sealer kit includes four large cutters and sealers — a star, heart, mouse and dinosaur — along with eight smaller cookie cutters. Reusable freezer bags: For prepping food in advance, you'll want to invest in a set of reusable freezer bags. I like these silicone ones from IdeaTech, which comes in a set of seven gallon-size and five quart-size bags — perfect for stashing leftover muffins, pancakes, empanadas and any other foods you like to keep on hand for easy lunches (or breakfasts). They're dishwasher-safe, though some reviewers say they're hard to get sparkling clean. Ice packs: Keeping perishable food at a safe temperature is super important. "I recommend using two: one on top of your child's lunch and one underneath to help keep everything cold," says Ellis. Clearly a brand loyalist, my go-to is Bentgo's Reusable Slim Ice Packs. They come in standard rectangle packs or fun, kid-friendly designs. (Dinos! Unicorns! Rocket ships!) Meet our experts Alicia "Chacha" Miller, RD, LDN, founder of the Cardamom Nutrition Alison Ellis, MSc, RD, founder of the Toddler Kitchen Our health content is for informational purposes only and is not intended as professional medical advice. Consult a medical professional on questions about your health.
Yahoo
5 days ago
- Health
- Yahoo
Whole Milk or 2%? Nutritionists Reveal Which Is Actually Healthier
Key Takeaways The biggest difference between whole milk and 2% is fat content—nutrient levels like calcium and vitamin D are nearly identical. Whole milk's fat can boost satiety, help absorb key vitamins, and may even support heart health when consumed in moderation, while 2% is better for those looking for low-fat dairy options. The healthiest milk is the one you'll enjoy and drink regularly—both whole and 2% offer the same core is a staple in almost every household, whether it's poured over cereal, added to coffee, blended into smoothies, or enjoyed in a glass. But when it comes to choosing between whole milk and 2%, the decision can feel more complicated than it seems. Is one option healthier? Does fat content really make a difference? What should you consider when picking what's right for you or your family? We spoke with some experts to break down the real differences between the types of milk you might see on grocery store shelves, and how to make the best choice for you and your dietary needs. Related: Does Milk Hydrate Better Than Water? Here's the Best Time to Drink Milk What's the Main Difference Between Whole Milk vs. 2%? 'The difference is the fat content,' says Dr. Michelle Schack, dairy veterinarian and co-founder of DairyKind, a company that works to promote animal care and nutritional transparency. 'Whole milk has 3.25% fat content (by weight) while 2% milk has, as the name suggests, 2% fat content (by weight),' she says. Whole milk has about eight grams of fat and roughly 150 calories per cup, while 2% milk contains around five grams of fat and 120 calories. But otherwise, Dr. Schack goes on to share that the other key nutrient levels—like calcium and vitamin D—are nearly identical. Similarly, registered dietitian Hilary Walentuk, RD, agrees. 'All cow's milk, regardless of fat content, contains the same 13 essential nutrients per serving,' she explains, including essential vitamins, potassium, and high-quality protein, which are all vital for maintaining bone density, muscle function, and overall health. 'The only real nutritional difference is the fat and calorie content. Everything else stays the same.' The Role of Fat Fat has long been treated as something to avoid—but in reality, not all fats are created equal. When it comes to milk, fats serve many important functions in the body: 'Fat carries flavor, so whole milk tends to taste richer, which can increase enjoyment,' Dr. Schack says. And that flavor could have an additional benefit, as people may find they're more satisfied even when they're drinking less. 'Whole milk tends to keep people feeling fuller longer because fat slows gastric emptying,' she explains. Fat also plays a role in how your body absorbs nutrients. Vitamins A and D, which are both in milk, are fat-soluble, which means your body needs some fat to absorb them properly into the bloodstream. 'Vitamin D is essential for calcium absorption and bone health,' Dr. Schack says. 'And vitamin D is one of the most common nutrient deficiencies in the U.S.' And it's not just the healthy fats that give whole milk its edge. Walentuk shares that there are even more hidden benefits: 'Whole milk dairy contains over 400 unique fatty acids,' she says. 'This complex nutritional profile may help explain why studies show a link between full-fat dairy and heart health.' That doesn't mean more is always better, but it definitely challenges the idea that low-fat equals healthier. How to Choose What's Right for You So how do you know which milk is best for you? The answer largely depends on your individual health goals, taste preferences, and lifestyle. If you're watching your fat intake for medical reasons—such as high cholesterol or heart disease—2% or low-fat options might be the healthier choice. 'Lower-fat milk is a great option for someone looking to reduce calories or fat in their diet but not looking to sacrifice nutrition,' Walentuk says. 'But the healthiest milk choice is the one a person will drink and enjoy.' And if you're concerned about heart health, research shows that moderate consumption of whole milk can still fit into healthy eating habits, especially when balanced with other dietary choices throughout the day. For those who enjoy the taste of milk and want a creamier texture and richer flavor, whole milk might be a better fit, Dr. Schack says. However, 'all milk is safe and wholesome,' she emphasizes. No matter your choice, both experts agree: you really can't go wrong when drinking milk. 'Milk is still one of the most accessible, affordable ways to get essential nutrients,' Walentuk says. 'Whether it's whole or 2%, the most important thing is that it works for you.' Read the original article on Real Simple
National Post
05-08-2025
- Health
- National Post
Four tips to stay hydrated
Have you ever wondered if you're drinking enough water? You're not alone. Many older adults assume they're well-hydrated — especially if they don't feel thirsty. But did you know aging diminishes thirst signals, so mature adults may not be able to count on thirst as a reminder to drink fluids. As we get older, it's easy to fall behind on fluids without realizing it. In fact, over half of older adults in one study didn't know that dehydration can lead to low blood pressure or other serious health risks. In this article we translate nutrition science and offer simple ways to stay hydrated and support your health every day. Article content Article content Why do you need fluids? Article content Article content Fluids help keep your body working optimally. Staying hydrated means you are drinking and eating enough fluids to feel alert and well. Keeping well-hydrated supports digestion, and helps prevent constipation and urinary tract infections. Without enough fluids, you may become dehydrated, which can lead to confusion, dizziness, poor balance and muscle weakness — raising your risk of falls. Article content What about caffeine and alcohol? Article content Caffeine and alcohol may interact with some medications, so check in with your health care team about what's optimal for you. In general, aim for no more than 1 to 2 cups of caffeine daily. For alcohol, less is best — Canada's new guidance on low-risk alcohol consumption is limiting alcohol to 2 or less standard drinks per week. Article content Create a hydration routine: Schedule drinking water throughout the day because waiting until you feel thirsty to drink may be too long. Try drinking water with meals. Article content Article content Check the colour of your urine: You can monitor hydration by checking your urine colour. Pale to light yellow colour urine (like lemonade) means you're probably well hydrated. Medium to dark yellow urine (like apple juice) indicates that you're not consuming enough fluid and it's time to start hydrating. Article content Flavour your water: Infused waters enhance the taste of plain water. You can make infusions using flat or sparkling water and adding fruit, vegetables and herbs. Article content Eat water-rich foods: Enjoy foods like cucumbers, lettuce, tomatoes, watermelon, and strawberries. These foods contain over 90 per cent water and can boost hydration. Article content We're inviting you to boost your water intake with flavoured water. Liven up water using your favourite combination of fruit, vegetables and herbs. Let the ingredients steep in water for about 2 hours. Serve it in a beautiful glass or favourite water bottle and enjoy.
Fast Company
22-07-2025
- Health
- Fast Company
This new front-of-package nutrition label is designed to make us healthier
For more than a century, the U.S. government has tried to bring more transparency to food labels. It started in 1906, when the Pure Food and Drug Act cracked down on mislabeled ingredients and false health claims. Since then, regulators have required more disclosures—calories, trans fats, added sugars—all in the name of public health. But if the goal was to change how Americans eat, the results remain hard to swallow. Today, nutrition labels are more accurate and comprehensive than ever, yet 74% of adults in the U.S. are still overweight. There are many reasons for this discrepancy—highly processed foods are addictive; healthy options are often more expensive. Some have argued that nutrition labels are ' a wasteful distraction in the fight against obesity.' But many studies have shown that nutrition labels have their own role to play in nudging consumers to make healthier decisions—with two very big caveats. One: You must care enough to turn over the packaging and study the nutrition info box on the back. Two: You must know enough about nutrition to interpret what's written in that box. The Good Food Collective, launching today, wants to tackle both problems at once. The mission of this coalition of more than 25 food brands, organizations, and nutrition experts is to advocate for greater transparency in the food industry. Its first goal is to push for a front-of-package nutrition label that's visible at a glance and easy to understand and interpret—qualities that can benefit both consumers and food manufacturers. It could change how Americans consume food, and it could change the way companies produce it, too. Unlike nutrition labels on the back of packaging, a front-of-package label can catch consumers' attention during that split-second decision-making moment in the store. The coalition's design, by branding agency Interact, highlights when a product is high in added sugars, sodium, and saturated fats. It comes with a QR code framed inside a magnifying glass that's designed to educate people about nutrition, whether at the supermarket or back home. 'We're all working on the same problem, which is undoing years of irresponsible food marketing,' says founding member and GoodPop CEO Daniel Goetz. The FDA seal of approval The Good Food Collective isn't operating in a vacuum. On January 14 of this year—just six days before Donald Trump took office—the Food and Drug Administration proposed requiring a front-of-package (FOP) nutrition label for most packaged foods. By then, the FDA had designed three versions: a simple, text-based label; a traffic light-style, color-coded label; and a black-and-white 'percent Daily Value' label. After surveying 10,000 Americans, the agency found that the latter performed best in helping consumers identify healthier food options. The design was then put to a wider test as part of a public comment period that closed just last week, on July 15. Judging from the docket, the FDA received close to 12,000 comments. Some food manufacturers stated their concern that a label would incur financial costs related to redesigning and repackaging. Others noted that percent daily values like 'low' or 'high' could be misunderstood without contextual education. The Good Food Collective submitted its design as part of the comment as well. The FDA has yet to review all the comments, but a lot has changed under the Trump administration. In his capacity as secretary of Health and Human Services, Robert F. Kennedy Jr. fired 3,500 employees at the FDA, or 20% of its workforce (the FDA did not respond to a request for comment). The Consumer Brands Association (whose members include General Mills, PepsiCo, Unilever, Nestlé, Procter & Gamble, and others) sponsored a study pushing back against front-of-package label efficacy. And Trump introduced a regulatory freeze that's put many pending rules—including the FOP label—on hold. If the FDA chooses to go ahead with the proposal, it will publish a final rule in the Federal Register. At that point, manufacturers would have three years to add the new labels, while smaller food manufacturers would have four years. Nutrition labels around the world If the FDA decides to implement a front-of-package label, it would follow in the footsteps of about 40 other countries. Some labeling, like in Australia, New Zealand, and the U.K., is voluntary. In Mexico, Chile, Argentina, and Brazil, it's mandatory. Canada is in the process of implementing front-of-package labels by 2026 for products containing high sodium, sugar, and saturated fat. Singapore is due to extend its label from beverages to foods in 2027. Japan is currently piloting a front-of-package system. Multiple reviews and real-world trials have shown that front-of-package labels have improved customers' understanding of nutritional quality and, in the case of New Zealand, the Netherlands, and Chile, even prompted manufacturers to reformulate products. After Chile's Food Labeling and Advertising law went into effect, the percentage of products qualifying for a high-in-sugar label fell from 80% to 60%, while high-sodium products dropped from 74% to 27%. It's important to note that labels are more likely to succeed if they are accompanied by widespread consumer education campaigns to help the public understand how to interpret the labels. The look of the labels matters, too. Simple designs like traffic lights (U.K.), star ratings (Australia and New Zealand), or clear warning symbols (Mexico) have proven more effective than complex or purely numerical labels. Designing a front-of-package label The label that GFC is proposing is a direct response to the one proposed by the FDA. At first glance, it doesn't even look that different. Like the FDA's version, it's black and white and mostly laid out in the same way—a wise move that piggybacks on the agency's research. But there are some key differences, the biggest being the way information is presented. The FDA's version gives a breakdown of all key nutrients and whether they are 'high,' 'low,' or 'medium.' The GFC label highlights only nutrients that qualify as 'high' in content. One of the comments submitted to the FDA, by the National Milk Producers Federation, objected to the proposal for a front-of-package label, stating it provides an incomplete assessment of a food's nutritional profile by focusing only on the bad. But members of the Good Food Collective argue that positives like 'organic' or 'high in protein' tend to cloud people's judgment. For example, a product may be high in protein but also high in saturated fat. By focusing on 'high in' nutrients, the GFC label makes it harder to avoid the mountain of fat or sodium lurking in that ingredient list. To further draw attention to the label, the Interact team added a visual nugget in the form of two widely recognizable symbols: the QR code and the magnifying glass. Dan Gladden, Interact's executive creative director, calls these 'memory structures' because the average American is already familiar with them. The QR code is now ubiquitous. The magnifying glass is a clear invitation to find out more. Interestingly, Interact took cues from the FDA and shied away from using colors in favor of a monochromatic design. According to Gladden, whenever people see a red label, as they do on a bag of crisps in the U.K. (what Americans call potato chips), their inner child might kick in and reach for what they can't have. 'Americans like their freedom, and don't like to be told what to do,' Gladden says. Studies have shown that people browsing in a supermarket make a decision in as little as three to five seconds. A black-and-white graphic that calls out 'high in' ingredients is easier to interpret than one that, for example, requires parsing out the meaning of a yellow symbol and what about that particular product makes it yellow. Rising tides lift all boats At the time of this writing, the Good Food Collective is a coalition of 26, including founding members GoodPop, LesserEvil, Quinn, and Interact, and brands that joined later, including Little Sesame, Dr. Praeger's, Rudi's Bakery, and Sweet Nothings. All brands bill themselves as healthy, which of course could mean that a front-of-package label may translate into higher sales, but it's hard to be cynical when the outcome could benefit consumers as well. In any case, Tanner Smith, director of retail sales at Little Sesame, isn't convinced a front-of-package label will lead to increased revenue. 'Hummus is a cleaner category anyway,' he told me, referring to Little Sesame's core offering. 'My mind goes to chips, where brands can put a lot of additives.' Tanner believes the GFC label, the QR code in particular, provides a huge opportunity to educate consumers on making better food choices. 'People are more aware of ingredients so I really do hope it does have impact,' he says. Caitlin Mack, VP of marketing at LesserEvil, is also hopeful it will help brands reformulate their ingredients. 'Ultimately, if it's so in your face, then you're going to want to make sure it's coming across as something that consumers are going to want to be consuming,' she says. Whether or not the FDA takes the GFC's recommendation, the mere fact that the coalition exists brings a glimmer of hope for the food industry. Many of these brands have been working toward the same goal for years—clean ingredients, honest marketing—but by banding together, they hope to prove that rising tides lift all boats. 'What we're trying to do is, for the first time, be food companies that actually want to see progress on behalf of consumers,' says Goetz. 'That's the spirit of the Good Food Collective.' The super-early-rate deadline for Fast Company's Most Innovative Companies Awards is this Friday, July 25, at 11:59 p.m. PT. Apply today.
Zawya
26-06-2025
- Health
- Zawya
UAE launches clinical guideline for weight management, obesity
The Ministry of Health and Prevention (MoHAP) has launched the National Clinical Guideline for Weight Management and Prevention of Adulthood Obesity, a comprehensive strategic framework designed to promote public health, and reduce the prevalence of chronic diseases, as well as contributing to building a healthier society. The new guideline will not only play a key role in forging a healthier future for the UAE but will also help shape a healthcare system that responds to community needs and supports the Ministry's long-term goal of building a culture where prevention and well-being come first. The Ministry stressed that tackling obesity is among its top priorities, due to its correlation with serious health conditions such as diabetes, heart disease, and hypertension. Developed by a multidisciplinary team of local experts in public health, nutrition, endocrinology, and surgery, and reviewed by an international consultant, the guide incorporates the latest global research and best practices. It offers healthcare professionals practical, evidence-based, comprehensive reference to help individuals manage their weight safely and effectively. In addition to offering clinical guidance, the guideline provides a foundation for building a broad-based community health culture by promoting healthier daily habits, including balanced meals and physical activity as simple but impactful steps to prevent obesity and the health issues that often come with it. Structured around four integrated pillars, the guide introduces a holistic approach to obesity management. The first focuses on proper nutrition, offering a detailed roadmap for healthy eating based on global research and adapted to local dietary habits. The second pillar stresses the need for physical activity, with clear recommendations on exercise types that support fitness and healthy weight maintenance. The third pillar addresses behavioural change, introducing strategies to help individuals overcome unhealthy habits and adopt sustainable lifestyles. It also considers the psychological factors tied to obesity. The fourth pillar outlines criteria for identifying cases that may require medical or surgical intervention, based on specific clinical standards. Dr. Hussain Abdul Rahman Al Rand, Assistant Undersecretary for the Public Health Sector, stressed that the launch of the obesity prevention guideline is a strategic step that would not only enhance public health but also improve the quality of life across the UAE. He highlighted that such a long-term goal requires stronger collaboration among individuals, policymakers, legislators, government and private sector institutions, the media, and food industry stakeholders. Addressing obesity, he noted, demands a comprehensive and integrated approach that combines public awareness, medical guidance, and targeted interventions. Dr. Al Rand added that obesity is a pressing public health challenge that affects all segments of society. Therefore, the ministry is keen to develop evidence-based strategies, launch national awareness campaigns, and conduct specialised training programmes to build the capacity of healthcare providers. 'We are committed to equipping professionals with the latest globally recognised knowledge and tools to support individuals in achieving and maintaining a healthy weight sustainably.' He added that the Ministry of Health and Prevention will continue to strengthen its collaboration with partners across the health sector to achieve the goals of the 'Year of Community' and improve individual and family wellbeing. 'We will spare no effort to provide a supportive health environment inspires people to adopt sustainable lifestyle choices. From training medical professionals to use the guide effectively to launching awareness campaigns that offer real, practical solutions for reducing obesity, every step we take is aligned with the National Strategy for Wellbeing 2031 and We the UAE 2031 vision.' Dr. Al Rand also noted that the upcoming National Health and Nutrition Survey will feature adult obesity metrics, with results expected to serve as a key reference for shaping future health policies and programmes. Dr. Buthaina Bin Belaila, Head of the Non-Communicable Disease and Mental Health Department at the Ministry, emphasised that obesity is a chronic condition that significantly contributes to the development of various non-communicable diseases, including type 2 diabetes, cardiovascular disorders, and certain types of cancer. She noted that addressing obesity requires a holistic lifestyle approach, incorporating sustainable behavioural and dietary changes.
