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When an infant has moved on from baby foods, and has become an independent eater, many parents are stumped on what to feed their baby. Check out this list of nutrient packed items for your little one. Read

Is your infant ready for table foods? How do you know? Many parents have questions about this and don't know where to look for answers. Read more

I am sure many of you have heard about this fantastic dark green vegetable, but how many have tried it? This fabulous member of the cabbage family is rich in vitamin K, vitamin C, and beta carotene (form of Vitamin A). For every 3 ounces, there is even 2 grams of fiber. This "superfood" also has some powerful antioxidant properties which may help to prevent cancer. I was inspired to try this recipe from a friend of mine, and I was blown away. Try it, I think you will love it as well. A hint from a cute little 4 year old I know, if you call these "green potato chips" they are even better! Enjoy! Baked Kale Chips * 1 bunch kale * 1 tablespoon olive oil * 1 teaspoon seasoned salt DIRECTIONS 1. Preheat an oven to 350 degrees F (175 degrees C). Line a non insulated cookie sheet with parchment paper. 2. With a knife or kitchen shears carefully remove the leaves from the thick stems and tear into bite size pieces. Wash and thoroughly dry kale with a salad spinner. Drizzle kale with olive oil and sprinkle with seasoning salt. 3. Bake until the edges brown but are not burnt, 10 to 15 minutes. Try some of our other kale recipes! Kale Salad with Papaya Vinaigrette

OId McDonald has taken a note from our good friend Johnny Appleseed. The fast food powerhouse has unfolded a three-part plan to promote healthy nutrition and active lifestyles starting with our most valuable resource, our children. By incorporating apples into kids’ Happy Meals, Ronald has even gained first lady Michelle Obama’s approval. "McDonald's is making continued progress today by providing more fruit and reducing the calories in its Happy Meals. I've always said that everyone has a role to play in making America healthier, and these are positive steps toward the goal of solving the problem of childhood obesity. McDonald's has continued to evolve its menu, and I look forward to hearing about the progress of today's commitments, as well as efforts in the years to come," stated Michelle Obama, who has made the fight against childhood obesity a major part of her platform. Ronald’s research (along with his team of nutritionists) earns a golden apple for the golden arches. By reducing added sugars, saturated fat and calories McDonald’s will be able to bring a wholesome smile to our kiddos. McDonald’s plans to keep consulting food and nutrition experts in order to do their part and allow customers to make healthy choices. Here is the skinny on McD’s plan: 1. By the first quarter of 2012, McDonald's will be including produce in each Happy Meal in an effort to reduce the caloric intake of these meals by about 20%. McDonald’s will also be promoting a healthy lifestyle (i.e. exercise and/or healthy eating) in their marketing campaigns that are geared towards children. McDonald’s will even be funding some community-based nutrition awareness programs. 2. McDonald’s will gradually begin offering more healthy choices on their entire menu. By 2020, McDonald’s will reduce added sugars, saturated fat and calories through varied portion sizes, reformulations and innovations. McDonald’s plans to reduce sodium in their entire national menu by 15% by 2015. 3. McDonald’s will increase customer/employee access to nutritional information for their meals. This information will be available in-restaurant, online, and through mobile communication. McDonald’s first mobile app already includes nutritional information on their meals, while on-the-go. A small step for McDonald's, but let's hope a giant leap for other fast-food chains to get on the bandwagon and start tackling our obesity epidemic.

August marks the end of summer. Kids are going back to school, and many last minute summer vacations are underway. But August also means Breastfeeding Awareness Month. Breastmilk, the supreme source of nutrition for infants for the first 6 months of life, provides infants immunity to disease, reduces risk of allergy, decreases tendency toward childhood obesity, in addition to many other benefits to both mom and baby. Breastfeeding moms require additional calories during lactation, however these calories should come from nutrient-dense food. A balanced diet plan is essential for women, being more at-risk for nutritional problems such as osteoporosis than men. While many are inclined to diet after having a baby to shed those pregnancy pounds, a proper diet is even more essential in order to prevent nutritional deficiencies. Moreover, when women are nursing, nutritional needs are at their peak, for that the baby's nutrition is directly impacted on what women are putting in their bodies. Some Tips for Nursing Moms: • Eat 3 or more calcium-rich foods daily including milk or milk alternatives (almond milk, hemp milk, rice milk) • Drink, drink, drink! The most direct impact to your milk supply is hydration. Less fluids in, less breast milk produced • Eat a wide variety of fruits and vegetables - colors count! • Include sources of omega 3s - flaxseed, walnuts, fish • Consume protein rich foods daily • Avoid rapid weight loss - aim for about 4-5 pounds per month Choosemyplate.gov has an excellent tool for nursing moms This resource is a very user friendly site to get a specific diet plan just for new moms. Just enter in age, weight, and height, in addition to the baby's birthday, and voila! - calorie suggestions, and a personalized diet for new moms.

Fall is here, the leaves are falling, and holidays are just upon us. The fall season is actually one of the most abundant seasons of the year when it comes to finding seasonal produce. Apples Bell peppers Cabbage Cauliflower Corn Cucumbers Eggplant Grapes Greens Lettuce Okra Onions Peas Plums Potatoes Pumpkins Radishes Rhubarb Spinach Squash Sweet Potatoes Tomatoes Turnips Purchasing produce in-season provides a product with a higher nutritive content, due to the fact that the fruits and vegetables do not need to be stored or transported at length to get to your food stores. The longer the food has to travel, the more energy it takes to get it there, and the lower the vitamin and mineral content. This sustainable way of eating reduces the impact on our environment (less fuel costs and gas emissions in our air). Further, the quicker the food is picked and consumed, the greater amount of vitamins and minerals in our food. The items listed above are late fall seasonal fruits and vegetables available in Illinois. Try some of these great recipes with the above seasonal produce. “Mock-ed Potatoes” Trade your regular mashed potato recipe with this fantastic option featuring cauliflower. Despite the lack of color, cauliflower is actually rich in Vitamin C, fiber, folate, carotenoids, and several anti-cancer phytochemicals released when cauliflower chopped and chewed. This recipe recommends steaming cauliflower rather than boiling, due to the rapid reduction in nutrient compounds after boiling. After about 10 minutes, about 50% of the phytochemicals are reduced. Ingredients: 4 cups cauliflower florets ½ cup 0% fat Greek yogurt 1 Tbsp light butter 4 oz freshly grated Parmesan cheese salt and pepper to taste Directions: Clean cauliflower and chop into small pieces. Add about ½ inch water to a medium size pot and add cauliflower. Cover and cook until cauliflower is fork tender. Let cool slightly. Using an immersion blender or a food processor, puree cauliflower until consistency of mashed potatoes. Add Greek yogurt, butter and Parmesan cheese and mix well. Season with salt and pepper and serve. Four Spice Okra Okra, originating in Africa, is cultivated in many warm climates all over the world. These edible green seed pods are rich in fiber and many vitamins and minerals including folic acid, vitamin C, vitamin K, and manganese. Try this wonderful recipe instead of broccoli or green beans and serve with meat, poultry or fish. Cooking tip: due to the soluble fiber content of okra, when sliced and cooked the vegetable can become “slimy”. However, if cooked for a longer time, this will diminish and produce a thicker sauce. Try this method and leave them whole. Ingredients: 2 TBSP butter 1 medium onion 1 lb fresh okra (look for young pods, about 2 inches in length) 1 tsp ground cumin 1 tsp ground ginger 1 tsp ground coriander ¼ tsp ground black pepper salt to taste Directions: Melt butter in a large skillet over medium heat. Add onion, and cook until tender. Stir in the okra, season with cumin, ginger, coriander, pepper and salt. Cook and stir for a few minutes, reduce heat to medium-low, sauté for 3-4 minutes until tender, stirring occasionally. Whole Wheat Pumpkin Pancakes Pumpkin is an excellent seasonal squash, full of vitamin A, vitamin K, and 1 cup provides about 1/3 daily iron needs. Use it in your next smoothie, prepared with 0% Greek yogurt with honey, frozen banana, and a dash of cinnamon. Use canned pumpkin instead of fresh in a pinch, rather than pumpkin pie mix, which frequently contains added sugar. Ingredients: 1 ½ c whole-wheat pastry flour 1 tsp baking soda 2 tsp baking powder ¼ tsp salt ¼ tsp ground cinnamon ¼ tsp ground ginger ½ tsp ground nutmeg 1 ½ c 0% fat Greek Yogurt 1 cup mashed or canned pumpkin 2 eggs 2 tsp vanilla extract 2 Tbsp brown sugar Instructions Mix together the first 7 dry ingredients, set aside. In a separate bowl, whisk together yogurt, eggs, vanilla, and brown sugar. Add wet mixture to dry and stir gently until batter forms. Cook pancakes on a greased pre-heated griddle or skillet, and serve warm. Leftover pancakes can be stored in re-sealable bags or containers in the freezer. Spinach Strawberry Salad with Poppyseed Dressing Spinach is a fantastic choice of lettuce when making a side salad. Rich in vitamin K and iron, this leafy green is very versatile when paired with a tangy, sweet poppyseed dressing to spicy mustard vinaigrette. Eating a source of Vitamin C rich foods such as in this recipe, fresh strawberries, and aids in the absorption of the iron contained in fresh spinach. Ingredients: 1 bag or about 10-12 ounces fresh baby spinach 1 pint fresh strawberries, sliced 6 oz fresh mozzarella, cubed 4 oz slivered almonds Optional: diced chicken breast Dressing: ¼ c reduced-fat mayonnaise ¼ c 0% fat Greek yogurt 6 TBSP sugar 2 TBSP poppyseeds ¼ c skim milk 2 TBSP red wine vinegar Directions Clean spinach and spin dry, place in large bowl. Add sliced strawberries, mozzarella, and almonds. Prepare dressing, add all ingredients to small mixing bowl and whisk until lumps disappear, add additional milk to reach desired consistency. Toss salad with dressing just prior to serving. Butternut Squash This delicious type of winter squash has a sweet, nutty taste similar to a pumpkin. It is rich in fiber, Vitamin A, Vitamin B6, and Vitamin C. Butternut squash is easily prepared, and can be mashed into soups, casseroles, & breads. Preparation is simple, however in a pinch many frozen butternut squash varieties are available. Ingredients Cooking spray 2 Tbsp brown sugar 1 Tbsp nutmeg Directions Cut squash in half lengthwise. Spray lightly with cooking spray. Place cut side down on a baking sheet. Bake at 400 degrees for approximately 45 minutes, or until softened. Remove from oven, turn squash over to let steam escape. Scoop out squash, top with brown sugar and nutmeg, and serve warm.

Are you traveling this Holiday season? Whether you're planning a trip by plane, train or automobile, you'll face the challenge of feeding your family during this journey. Navigate your family around the temptation of junk food and maintain your healthy diet on your travels with theses Healthy Travel Food Tips! You'll feel healthier, more alert, and have more fun. Be Prepared Airlines these days limit your options when it comes to packing liquids, however packaged snacks are permitted. Stash a variety of low-fat, high-fiber snack bars in your carry-on to grab when you are in a pinch for something to eat. The biggest food mistakes are made when hunger takes over your ability to make conscious food decisions. Keep non-perishable food choices with you at all times when traveling. Examples: Kind Fruit & Nut bars, Clif Energy Bars, General Mills Fiber One Chewy Bars, Kashi TLC Cereal Bars Focus on Color Look for fresh fruits and vegetables; choose them as a side dish. Rate your plate; does it have more than 2 colors? More colorful foods usually include fresh fruits and vegetables, which most often have fewer calories and fats than the alternative. When choosing a sandwich, load it up with fresh green lettuce, juicy ripe tomatoes, crisp green pepper, or sliced cucumbers. Fresh fruits and vegetables are loaded with fiber, which will keep you feeling fuller, longer. Main dish ONLY! Many fast food establishments lure you in with additional sides such as fried potatoes, chips, or even high calorie soda. Ditch the sides and focus on the main dish. Those additional “side item” calories add up quickly to make an ordinary sandwich containing up to 600 calories, even bigger with an additional 300-400 calories. Avoid the Tan Foods Too frequently we sucked into the “TAN” foods (French fries, pasta, refined carbohydrate buns and breads). These foods are frequently full of fat, calories and deficient in fiber, vitamins and minerals. Airline fast food establishments typically feature large baguettes or buns, cinnamon rolls, muffins and pastries. Take off half of the bun to your sandwich, eat only half of the muffin and save the rest for another day, simply limit your portions of these tan foods for a better nutritional meal. Take a walk Waiting for your plane if your flight is delayed? Avoid sitting at the crowded terminal, instead go for a brisk walk. You can burn about 100 calories by just walking about 20 minutes! Take the stairs rather than the elevator/escalator. About Lara Field, MS, RD, LDN Lara Field, MS, RD, CSP, LDN is a pediatric dietitian, and also the owner/founder of her private nutrition consulting practice called FEED – Forming Early Eating Decisions – in Chicago. Specializing in kids’ nutrition, Lara helps clients in managing everything from the picky eater to the child with digestive diseases like celiac disease and food allergies. Lara not only utilizes creative ways to plan a healthful menu, but also teaches parents techniques that will leave a lasting healthy impression on their children. In addition to private in-home counseling, services include pantry “rehab”, meal preparation training, and grocery store tours. For more information about Lara's services, call 847-651-4729 or visit www.feednutrition.com

Just last summer, USDA launched MyPlate, a revamp of the old food guide pyramid which seemed to create consumer confusion. Rather than a pyramid, the “plate” depicts nutritional know-how in one image. At first sight, the plate shows the five food groups: fruits, vegetables, grains and proteins, along with a glass of milk. However, if you look at it closer, this familiar mealtime image of a place setting reminds us of healthy eating and balance. Vitamin-packed fruits and vegetables should be about half of our plate. The other half is reserved for proteins and grains. There are no pictures or symbols of what are contained in these groups, which gives consumers flexibility. Michael Pollan said it best, “Eat food. Not too much. Mostly plants.” Too frequently our lunches are comprised of an abundance of refined starches, which brings me to my top lunchbox lessons. Forget the sandwich, and think outside the lunchbox. Lunch should include 5 items, at least, one from each group, nothing less. Many times kids are focused on the “fun” stuff in their lunch (chips, cookies, fruit snacks, etc.); the sandwich is the first thing they “forget to eat.” Instead, make lunch seem more like snacks--easier to eat, but equal or better nutrition. For instance, cucumber slices (VEGETABLE), hummus (PROTEIN), yogurt (DAIRY), dried blueberries (FRUIT) and whole grain pretzels (GRAIN). Avoid excess refined carbohydrates (white bread, crackers, cookies, chips). Many times, parents pack the following: sandwich on whole wheat bread, carrots, chips and cookies. This lunch is too top heavy on grains. Calcium-rich dairy and alternative dairy products should be included in every lunch--low-fat yogurt, cottage cheese or even rice pudding. Kids need about 3-4 servings daily, which makes calcium-rich foods a lunch time necessity. Focus on fiber! Fiber-rich foods help manage blood glucose control, aid in digestion, and also make us feel full, and thus prevent overeating. Look for products with at least 3 g fiber/serving. Fiber is not only contained in fruits, vegetables and whole grains, but also in some excellent protein-containing foods such as beans. Try a whole grain tortilla and spread some refried beans and top with melted low-fat cheese or add Great Northern beans to your next pasta dinner. In lieu of chips, try Mediterranean Snacks baked lentil chips . With 3 g fiber and 4 g protein, these snacks are a great option for lunch. Get the kids involved! If kids are part of the process, they are more likely to succeed in eating lunch. Have kids help with grocery shopping and food preparation to promote healthy habits. Quit while you are ahead! Avoid the clean-your-plate club. Kids shouldn’t feel pressure to finish all that is in their lunch; that can promote overeating. Ask kids to bring home what they don’t finish. Find some fun gear to pack the lunches, such as those from Laptop Lunches: www.laptoplunches.com . Don’t forget to keep it cool. Try freezing tube yogurts and throwing them into the lunch instead of an ice pack. Have fun with lunch and remember these lunchbox lessons from FEED. For more individualized attention, please contact lara@feednutrition.com

Grilling season is upon us! The weather is warm, families are enjoying the time outside, spring/summer produce is almost at is peak. With this, many take advantage of the season and turn to meal preparation outside. Though the grill can be a fantastic way to prepare foods, it also can be a trap for “un-heart healthy” options. This year, when planning your Fourth of July BBQ, think of it as a BBQ Re-do. Rather than continue the typical favorites with mayonnaise-based salads and high-fat meats, use these tips from FEED. When we think about those beloved outdoor parties, we may think about mouth-watering grilled burgers, brats, and hot dogs. The beauty of the grill is that it can infuse its unmistakable smoky flavor into any protein you like! Here are some tips for healthy summer grilling: • Look for Lean - Choose beef that is at least 85% lean. Mix in various spices and fresh herbs and create a flavor explosion!. Your guests won’t even know they are eating a low-fat version. • Go for the Gobble - Turkey burgers are great grilling choices; they are lower in fat than beef, but look out for brands that are high in sodium. • Work in the Whole Grains – Rather than the traditional white buns, provide your guests with whole grain buns and bread choices. Look for dietary fiber > 3g per serving. Choose high fiber sides such as whole grain pasta, brown rice, or quinoa; check out our recipe for fiber-filled Quinoa and Black Bean Salad. • Swap the Sides – Summer is time to choose tons of veggie and fruit toppings in various colors. Try foods such as jalapenos, avocado (heart-healthy fat), banana peppers, sautéed mushrooms, and cucumbers to complement your grilled meats. Additionally, use your grill to make sides such as grilled red onion, bell peppers, and even fruits such as peaches, pineapple, papaya, and mango. • Feast on Fish – Rather than the traditional hot dogs and hamburgers for your Fourth of July Feast, choose fresh salmon, halibut, or even tilapia or cod. Use cedar planks or wrap your fish in foil for a heart-healthy BBQ swap. Attending a party, and not be bringing your own food? Never fear! Use these tips to reduce your calories, but still enjoy the holiday. • Pick the Poultry - Choose grilled chicken breast rather than a beef burger • Have only Half - Split your burger in half and fill the rest of your plate with fruits and veggies. You will still feel included in the festivities without totally derailing your diet. • Create a Color Collage - Load up your plate with fiber-packed veggies like grilled bell peppers and broccoli and antioxidant-rich fruits like blueberries and strawberries to create a rainbow of superfoods! Your body will thank you! • Fill up on Fresh - Eat fresh fruits until you feel full to prevent dominating the desserts! Fruits fill you up, with fewer calories, because of their high water content, and they contain fiber that will keep you feeling full throughout the evening. BBQ’s do not have to include noshing on foods high in sugar and fat, causing you to fast for weeks to get “back on track.” Use these tips from FEED and conquer the curse of the summer holidays! Quinoa and Black Bean Salad Ingredients 1 1/2 cups pre-rinsed quinoa 1 1/2 cups cooked black beans, drained and rinsed if using canned beans 1 1/2 tablespoons red-wine vinegar 1 1/2 cups cooked corn (cut from about 2 large ears) 3/4 cup finely chopped red bell pepper 1/4 cup finely chopped fresh coriander 2 TBSP fresh chopped Italian parsley For dressing 5 tablespoons fresh lime juice, or to taste 1 teaspoon salt 1 1/4 teaspoons ground cumin, or to taste 1/3 cup olive oil Preparation In a saucepan of salted boiling water cook quinoa for 10 minutes. Drain quinoa in sieve and rinse under cold water. Set sieve over a saucepan of boiling water (quinoa should not touch water) and steam quinoa, covered with a kitchen towel and lid, until fluffy and dry, about 10 minutes (check water level in kettle occasionally, adding water if necessary). While quinoa is cooking, in a small bowl, toss beans with vinegar and salt and pepper to taste.Transfer quinoa to a large bowl and cool. Add beans, corn, bell pepper, parsley and coriander and toss well. Make dressing: In a small bowl whisk together lime juice, salt, and cumin and add oil in a stream, whisking. Drizzle dressing over salad and toss well with salt and pepper to taste. Salad may be made 1 day ahead and chilled, covered. Bring salad to room temperature before serving.

Keeping your kids entertained over summer break is a real challenge! Get them off the couch by proposing a picnic. Now, if you’re thinking hot dogs, potato salad, and fried chips, think again! You’ll be surprised how delicious and easy your lunch can be when you use these healthy tips from FEED to fill your next picnic basket. Plan Ahead To ensure a stress-free day, create a menu that is easy to prepare or can be prepared ahead of time. The day before, wash and slice fruit and vegetables; place plates, napkins, and utensils in the basket; and prepare ice packs in the freezer. Creativity is Key Let’s be honest, sandwiches can become boring when they include meat and cheese placed between two slices of bread. Kick this staple up a notch by adding left-over grilled vegetables or chicken from the night before. Use hummus or avocado slices, rather than mayonnaise, to add flavor and incorporate unsaturated (good) fats and fiber into your sandwich. Opt for a hearty whole wheat bread, make your sandwich feel gourmet and keep you full all afternoon. Sides with Spunk Load your sides up with flavor rather than fat. Prepare a fruit salad the night before with fruits of many colors. Your kids can decide which of their favorite fruits fit the rainbow (red, orange, yellow, green, blue, indigo, violet). Dip veggies in the leftover hummus you used on the sandwich or prepare a fiber-full bean dip with whole grain pita chips. Dessert Distraction Rather than sitting on the blanket dishing out dessert, hand the kids a bag of healthy trail mix (see recipe below) and take them on a walk or hike. Their tasty trail mix and the excitement of exploring will distract them from the desire for unhealthy desserts, while increasing activity at the same time! As you see from these tips from FEED , a healthy picnic does not have to be a challenge! Enjoy your own picnic and have a healthy and active summer! Trail Mix 2 cups low-sugar, whole-grain cereal and/or air-popped popcorn 1 cup raisins 1 cup dried fruit, such as cranberries, blueberries, apples, or papaya 1 cup nuts, such as walnuts, almonds, or pistachios (omit if there are food allergies) 1 cup sunflower seeds or pumpkin seeds 1/2 cup dark chocolate chips Directions Combine all the ingredients in a large mixing bowl. Mix. Serve half-cup portions in zippered baggies. Enjoy!

Reading ingredient information is the key to understand what is in our food.  It is important to understand the nutritional breakdown or the “Nutrition Facts,” but truly, the best way to know what we are putting in our bodies is to read the ingredients ! At times, this may be challenging.  It may seem as if only an etymologist (one who studies words J) would be able to understand what the specific ingredients mean or how they are pronounced.  However, we should review what is in our food every time we decide to purchase a new product. A case in point... Breakfast cereals are a huge source of vitamins and minerals in our food supply.  One of the top providers of our daily iron requirements, ready-to-eat cereals are a great way to provide good nutrition, rather quickly in the morning.  With that said, it may be easy to be misguided based on the information on the front of the box. Let’s compare two cereals. Marshmallow Oaties® “Sweetened whole grain oat cereal with marshmallow pieces for a healthy and delicious breakfast” No artificial flavors, colors or preservatives. No hydrogenated oils. No HFCS. Wind-generated electricity credits for 100% of the electricity used to make cereals. 14g whole grain Low fat/cholesterol free Available exclusively at Whole Foods Markets Per serving (1 cup): 120 Calories, 1g Fat, 1g Fiber , 13g Sugars , 2g Protein, 10% Calcium, 4% Iron, 8% Thiamin, 2% Riboflavin, 2% Folate, 2% Zinc INGREDIENTS: Whole grain oat flour (includes oat bran), marshmallows (evaporated milled sugar , modified corn starch, corn syrup , dextrose, gelatin, blueberry, pumpkin and carrot concentrates for color, natural flavor), evaporated milled sugar, corn syrup , wheat starch, salt, calcium carbonate, trisodium phosphate, citric acid. Fantastic attempt at helping the environment, yet the product is full of sugar (approximately 2½ teaspoons per serving), very low in fiber, and very poor vitamin/mineral fortification. Lucky Charms® Magically delicious…features frosted oats and colored marshmallows. Made with whole grain . Fortified with 12 vitamins and minerals and good source of calcium. 11g whole grain Per Serving (3/4 cup): 110 Calories, 1g Fat, 2g Fiber , 10g Sugars, 2g Protein, 10% Vitamin A, 10% Vitamin C, 10% Calcium, 25% Iron, 10% Vitamin D, 25% Thiamin, 25% Riboflavin, 25% Niacin, 25% Vitamin B6, 50% Folate, 25% Vitamin B12, 4% Phosphorus, 4% Magnesium, 25% Zinc. INGREDIENTS: Whole grain oats, marshmallows ( sugar , modified corn starch, corn syrup , dextrose, gelatin, calcium carbonate, yellow 5&6, blue 1, red 40, artificial flavor), sugar , oat flour, corn syrup , corn starch, salt, trisodium phosphate, color added, natural and artificial flavor, and vitamins/minerals. The prototypical “sugar” cereal, Lucky Charms® actually has a decent nutritional profile; providing 2 g fiber from a whole grain oat source, and only 2 teaspoons sugar/serving.  Yet when compared cup for cup, Lucky Charms® actually has the exact amount of grams of sugar as Marshmallow Oaties®.  The biggest benefit is the vitamin/mineral enrichment.  Lower in whole grain (11g vs. 14g), but serving size is also 25% less. Some tips when choosing a breakfast cereal: 1.) Look for higher fiber - at least 3-5 g fiber per serving 2.) Avoid cereals without any enrichment - specifically iron.  Choose cereals with a large amount of vitamins on the Nutrition Facts panel - bonus if there is close to 100% DV of vitamins and/or minerals 3.) Make sure to check serving size – cereals, such as granola or higher caloric cereals, have a lot of fat and/or calories.  Measure out the cereal once in your bowl to see what a serving actually looks like. Too frequently, we are eating more than one serving.  For those cereals that contain nuts or oils, this may lead to an overconsumption of calories/day, which may lead to weight gain. Take-home point: Read the ingredient panel WHENEVER you purchase packaged products.  Just because the product is available at your neighborhood “natural” food store, doesn’t mean it is a “healthy” product.   For more questions on what is in your food products, contact FEED at lara@feednutrition.com or www.feednutrition.com .

Summertime is a great reminder of our body’s easiest way to get Vitamin D – through the sun! Before you go slathering on the sunscreen when you go outside, remember that it only takes about 15 minutes of sun exposure on your hands and face to absorb the sun’s natural rays and provide your body a healthy dose of D. Although vital to prevent skin cancer, sunscreen decreases the amount of Vitamin D our body absorbs from the sun. Vitamin D is a powerful nutrient for many reasons: Aids in the absorption of calcium promoting strong bones Fuels a healthy immune system Decreases the risk of developing cancer Maintains proper brain function Besides the sun, here are a few of FEED’s favorite ways that adults and kids can get their daily dose of Vitamin D! Yogurt Pops: Add your favorite fruit to plain Greek yogurt and freeze in popsicle molds. About 6 oz of yogurt packs in 80 IU of Vitamin D! Snacking Done Right: Include fortified cereal to your on-the-go trail mix.  Fortified cereals contain at least 40 IU of Vitamin D per serving! Got Milk? Rather than cooking oatmeal in water (yes, we said oatmeal, even in the summer!), replace water with milk or dairy alternative such almond, hemp, or rice beverage. All of these choices provide ~100 IU of Vitamin D per 8-oz serving! Hooray for the Parfait! Layer non-fat vanilla yogurt, berries, and fortified cereal for a third of your daily D. Eggs Anytime: Next time you purchase eggs, look for eggs that are fortified with Vitamin D; some brands contain 80IU per egg! No need to limit this wonderful source of protein and vitamins to just breakfast. Enjoy eggs hard- boiled with lunch or chopped over vegetables, such as asparagus, for dinner. Try these fun ideas or come up with your own D-licious choices! Check out more information about your kid’s Vitamin D requirements here.