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PREBIOTICS , different from PROBIOTICS , are found in certain foods and provide nourishment to probiotic bacteria. In other words, prebiotics are food for the beneficial bacteria living in your gut. In addition to stimulating growth and/or activity of beneficial bacteria, prebiotics have many health benefits for the host (YOU!). The most well-known prebiotic is fiber, which is important in maintaining a healthy digestive tract. Prebiotics are found in many fruits, vegetables, oats, legumes and even dark chocolate. How do prebiotics keep me healthy? The components in food that your body cannot digest, such as fiber, can be broken down by the bacteria in your gut and used as fuel. Prebiotics also function as a selective antibiotic, inhibiting the growth of certain bad bacteria that may find their way into your digestive tract. When probiotics feed off prebiotics, they produce a byproduct called short chain fatty acids (SCFA). These SCFAs have the ability to slow the growth of non-probiotic bacteria such as E. coli. Fiber: Soluble vs. Insoluble There are two categories of fiber: soluble and insoluble. While both have benefits, such as contributing to our feeling full and lowering cholesterol, soluble fiber will give you the most benefit as a prebiotic. Soluble fiber absorbs water and turns into a gel-like substance in our bodies. Our friendly bacteria love to break down soluble fiber, which allows them to grow more quickly than any unfriendly bacteria lurking around. Why are prebiotics being added to infant formulas? Human breast milk is not only a source of nutrition for breastfed infants but also a source of prebiotics. Some formula makers are enriching their products with prebiotics in an effort to more closely mimic human milk. However, no formula is entirely equivalent to breastmilk and more research is needed to know if prebiotics add real value. Adding soluble fiber, oligosaccharides, and milk protein GMP (glycomacropeptide) to formula, appear to influence the composition of bacteria in the gut. Research has indicated that babies consuming infant formula containing prebiotics have similar amounts of Bifidobacterium (beneficial bacteria) in their guts compared to breastfed babies; however, more research is needed. How can I eat more prebiotics? If you are consuming a diet rich in fruits and vegetables and fiber, you are probably already getting some benefit from prebiotics. Some of the best sources include: oats, herbs/spices, legumes (beans, peas and lentils), tea (green and black), fruits and vegetables (with skin), nuts, seeds, red wine and dark chocolate.  Try introducing fiber more slowly into your diet. Bottom line Prebiotics are part of a healthy diet and healthy bacterial population in your digestive tract that may help prevent future disease.

The term probiotics literally means “for life”, and is used to describe beneficial bacteria that colonize in the gut. Probiotics have been shown to provide health benefits such as enhancing immune function, assisting with lactose intolerance, and reducing the risk of certain diarrheal illnesses. Some studies also report that certain probiotics can play a role in reducing allergies in children, managing relapse of some inflammatory bowel conditions, and just keeping healthy people healthy. It may be surprising to learn that the body is host to an enormous number of “friendly” bacteria. From birth, bacteria begin to colonize in the gut and help by supporting the immune system and aiding in digestion. Do I need to take probiotics? From time to time children, and adults alike, experience infections, take antibiotics, or alter their diet. These events can disrupt the balance of friendly bacteria in the digestive system and can possibly result in diarrhea or other illnesses. Mild diarrhea is rarely serious when treated properly, but can lead to severe dehydration if lost fluids are not replenished. Giving your child an electrolyte replacement, such as Pedialyte®, will help replace fluids. Yogurt, with active and live cultures of probiotics, may help decrease the duration of diarrhea by 2-3 days. The American Pediatric Society says yogurt can be safely introduced to children as young as 9-12 months old; however, if your child has severe diarrhea, you should consult with your health care professional immediately. What are some food sources of probiotics? Fermented foods, such as yogurt, kefir (fermented milk), aged cheese, and certain brands of sour cream, miso, tempeh, sauerkraut, and kimchi are great natural sources of probiotics. Certain strains of probiotics are more helpful than others, with the most promising evidence from the species Bifidobacteria and Lactobacilli. When buying yogurt in particular, it is important to check the label to make sure there are “active and live cultures” of Bifidobacteria and Lactobacilli. Do I need to take a supplement? Probiotic supplements may be a good choice for those with certain health conditions or for those who cannot consume probiotic-containing foods. Supplements are available with different strains of probiotics and in varying concentrations, referred to as “colony forming units” (CFUs). Concentrations are available with as little as 1 billion CFUs and up to 450 billion CFUs. For general health, a supplement, such as FlorastorKids®, will provide 5 billion CFUs and may help protect your child from minor illnesses and give the immune system a boost during diarrheal illnesses. The probiotic supplement, Culturelle®, contains Lactobacillus GG and is a good choice for reducing the duration of antibiotic-associated diarrhea. The highest dose of probiotic supplement available is VSL#3®, which provides 450 billion CFUs. VSL#3® is referred to as a medical food and is intended to be taken under professional supervision. As always, people with serious medical problems or those who are immuno-compromised should consult their doctor before beginning any supplement. Take home point...some bacteria are good for your health.

Game day is approaching. THE most important day of the year for football fans, not just for Saints and Colts fans. The Super Bowl is one of the biggest "holidays" for most households. To many, this day brings together friends and family, but it also may be the highest calorie consuming day of the year. To help curb your caloric intake, see below for some great recipes that won’t overfill your fuel tank. Remember to endulge in fiber filled raw veggies and minimize your portions of higher fat meats, fried foods, and high calorie dips and chips. Roasted Red Pepper Dip This yummy dip is not only filled with red peppers, for a rich source of vitamin C, but also incorporates yogurt, which is a fantastic source of calcium. Replace high calorie/high fat dips with this one. 2 cloves garlic 3 7-oz jars roasted red peppers 6 ounces Greek Yogurt (0% fat) 1 ½ tsp cumin ½ cup chopped tomato ¼ cup chopped green onions 2 cucumbers, sliced 2 bell peppers, sliced (red, orange or yellow) 2 packages mini cut and peeled carrots Combine garlic, roasted red peppers, and pepper juice in a food processor and blend until smooth. Blend in the yogurt and cumin. Transfer to a bowl and add tomato and onions. Season with salt and pepper. Cover and refrigerate at least 4 hours. Serve with cut vegetables. Hummus Dip Garbanzo beans (chickpeas) are a great source of fiber, folate and iron, in addition to other vitamins and minerals. Spread this dip on sandwiches or dunk your cut up veggies in this for a delicious treat. 1 15-ounce can organic garbanzo beans (chickpeas), drained 2 garlic cloves, peeled 3 TBSP lemon juice, fresh 3 TBSP tahini (sesame seed paste) 2 TBSP extra virgin olive oil 1 tsp salt and pepper ½ tsp paprika Using the pulse setting, finely chop garbanzo beans and garlic in food processor. Add lemon juice and remaining ingredients; process until pureed. Season with additional salt, pepper and lemon juice if desired. Transfer to airtight container and chill. “Knock Your Cleats Off” Hot Pepper Shrimp Shrimp are naturally a low fat food, and is high in Omega 3 fatty acids, Vitamin D, and selenium (needed for proper thyroid function and touted for its antioxidant properties which may delay or prevent the onset of cancer and have an anti-aging effect) 2 cups water 4 habanero chilies, halved 3 green onions, coarsely chopped 2 cloves garlic, peeled and minced 2 TBSP salt 1 bay leaf 1 ½ tsp allspice 2 TBSP lemon juice 1 pound uncooked extra large/jumbo shrimp, un-peeled Combine water, habanero chiles, green onions, garlic, salt, bay leaf, allspice and lemon juice in a large, heavy saucepan. Bring to boil. Reduce heat; cover and simmer for about 10 minutes to blend flavors. Add shrimp and bring to boil. Remove pan from heat; let stand until cooked through – shrimp should lose their glossy appearance and become opaque in center. Drain, discarding liquid. Transfer to bowl and serve warm or at room temperature. Chicken Wings with Peanut Sauce Using skinless chicken wings instead of traditional skin-on wings decreases the total fat from 7 grams to 1 gram per wing and decreases the total calories by 75 calories per wing. This peanut sauce adds flavor, and kick and satisfies the hungriest of eaters. 4 lbs chicken wings, skinless 2 tbsp sesame oil 1 ½ TBSP minced, peeled fresh ginger 1 garlic clove, minced Sauce ¼ cup toasted sesame oil 2 cloves garlic, peeled 1 small piece fresh ginger ~ 1 inch square 2 Thai chilies ¼ cup water ½ cup reduced fat peanut butter ½ cup rice wine vinegar 2 TBSP brown sugar ¼ c low sodium soy sauce 1 TBSP chili paste Preheat oven to 500 degrees F. Pat wings dry, toss with oil, ginger and garlic. Arrange wings, in one layer in a large shallow baking pan and roast in upper third of oven for 25 minutes. Turn on broiler, broil wings, turning once until golden brown. Remove from oven. Make sauce while wings cook. Simmer sesame oil, ginger, garlic and chilies for about 10 minutes. Drain oil through mesh sieve and discard chilies, garlic and ginger. Add drained oil to blender with water, peanut butter, rice wine vinegar, brown sugar, soy sauce and chili paste. Add more or less water depending on desired consistency. Toss cooked wings in peanut sauce and serve. Fruit Kebobs Adding fresh fruit kebobs to your next super bowl party will add a healthy sweetness and great nutrition. Fruit is a great source of fiber; these are a great source of vitamin C, and potassium. 2 pts fresh strawberries 1 large papaya, peeled and cubed 1 large canteloupe melon, scooped into balls 1 pineapple, peeled, cored & cubed 3 kiwi fruits, peeled & sliced Alternating the fruits, thread them onto a 6 inch skewer. Enjoy!

I had the great opportunity to speak at the law offices of Mayer Brown right here in downtown Chicago on healthy nutrition for kids. We had an excellent discussion about how to plan healthy meals for children, common nutrient deficiencies, and I answered questions on how to manage picky eating. See article below! http://h20cooler.wordpress.com/2009/12/16/mayer-browns-parenting-group/ Ask me to speak about nutrition at your next meeting!

You may have been hearing a lot of hype about Vitamin D lately, for good reason. Vitamin D is essential for calcium absorption and healthy bones. Many times labeled "the sunshine vitamin", exposure to sun causes the body to make Vitamin D. Avoiding the sun or using sunscreen may prevent getting enough Vitamin D from the sunlight alone. As we near the winter months, keeping your Vitamin D status in check is essential. So how do you get Vitamin D? Good food sources include: Fortified cow's milk Eggs Liver Salmon Cod liver oil How much do you need? 400 IU For those >71 years, 600 IU Examples on how to get Vitamin D: Wild salmon (3.5 oz - cooked) = 360 IU 8 oz milk (skim, reduced-fat, whole) = 98 IU Yogurt (6 oz)) = 80 IU Orange juice (vitamin fortified) = 80 IU Egg, whole (Vitamin D is found in the yolk) = 20 IU 15 minutes of (unblocked) sun exposure ~ 10,000 IU For those who may not be meeting all their requirements through food, supplementation is important. Look for a source of Vitamin D3 (cholecalciferol). And remember, take it everyday for better health.

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

Here's a question for you....when did you introduce solids (rice, oatmeal or mixed cereal) to your infant? A ) Before 4 months B ) Between 4 and 6 months C ) After 6 months Use the "Comment" section to answer this question. Let's see if your responses are consistent with the latest research on solid feeding.

The habit of snacking when you're not hungry is common, especially when food is around. When you are taking care of children, snacking during food preparation can be tempting. As many new moms are trying to get back to their pre-pregnancy weight, these little bites here and there can actually prevent weight loss. But really, a bite here, a nibble there, does it matter over the course of a day? Actually yes! Eating the leftovers on your child's plate is not a good habit to start. Despite the nutritious meals you are making, (AND I KNOW YOU ARE AIMING FOR NUTRITIOUS MEALS, BECAUSE YOU ARE READING THIS BLOG!), even healthy bites add up in calories. Check out this example: BREAKFAST 1 bite of low-fat yogurt 1 Tbsp Cheerios 1 Tbsp scrambled egg LUNCH 1/2 oz or ~ 1.5 tsp avocado 1 baby carrot DINNER 10 French fries 1 bite of hot dog SNACK 10 mini pretzels TOTAL: 325 CALORIES, 8 GRAMS FAT, 3 GRAMS FIBER, 9 GRAMS PROTEIN, 1166 mg SODIUM As you can see, it doesn't seem like much per meal, but it can make a big difference on your waistline. General recommendations for weight loss are to decrease by 250-500 calories per day for healthy weight loss of 1/2-1 pound per week. Thus, you could actually GAIN weight by eating a bite or two of your kid's food at every meal. Next time you reach for your kid's plate as you are cleaning up dinner, remember every bite counts in YOUR total day!

In order to meet your child's nutrient needs, there are a few foods that are a MUST for everyday nutrition. Meaning, EVERYDAY your child should eat these foods or comparable substitutes to ensure he/she is meeting the RDA for important nutrients including calcium, iron, zinc, vitamin D, vitamin A, vitamin C. 1) Milk. Until the age of 2, all children should consume whole milk (Vitamin D fortified). If there is a milk or soy allergy, choose a substitute such as enriched rice milk which contains exactly the same vitamin and mineral content after enrichment. Just 16 oz per day is all that is needed to meet calcium needs. 2) Oatmeal. Oatmeal is rich in iron. Just a 1/3 cup provides over half your child's iron needs for the day. 3) Beans. Baked, canned, cooked or boiled. These lovely little guys are packed with iron and zinc. Just 1/4 cup baked beans per day will boost your child's nutrition in many ways. 4) Carrots. It is true if you eat too many, you may turn orange, but carrots are a great source of vitamin A. Try 1/4 cup as an alternative to cereal for a snack. 5) Soybeans. Soy is one of those greatly debated foods due to the phytoestrogen or "fake estrogen" properties. Good news, soy is safe. Research demonstrates soyfoods are safe and do not affect hormone levels in men or women. 1/4 cup of soybeans provide about 1/3 your child's iron needs for the day. 6) Broccoli. Rich in vitamin c, just 1/4 cup of broccoli per day meets the RDA. This super food is also a great source of fiber! 7) Sweet Potato. Great source of Vitamin A. Just 1/8 of a cup meets your child's needs for the day. Rotate with 1/4 Butternut squash to get the same benefit. 8) Strawberries. These guys are not only a good source of fiber, but a sweet source of Vitamin C. All you need is 3 to do the trick! 9) Orange. Always know as a good source of Vitamin C. Oranges are full of nutrition. Try offering the fruit versus the juice to get the fiber benefits and avoid the unnecessary calories juice provides. 10) Cod Liver oil. Brace yourself. I know this may be off the "deep end", but this arctic derived oil gives the most bang for your buck. One teaspoon will provide over 100% RDA for Vitamin D. Mix this oil into yogurt, oatmeal, soups or sauces. Choose a purified oil to ensure no harmful contaminants. Many are available in child friendly flavors. Don't forget these items on your next trip to the grocery store! Try to include as many of these items as you can, EVERYDAY! Happy Eating!

Check out my latest article in IMPACT - University of Chicago Celiac Disease Spring Newsletter.  Whole Grains and the Gluten Free Diet – Can You Still Be Whole Without the Wheat?

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

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