Chocolate can be part of a healthy diet when eaten in moderation. In addition to flavanols, dark chocolate is a source of iron, zinc, magnesium, copper, and fiber. You’re in for a sweet treat if you love chocolate as much as we do. These Double Chocolate Chip Veggie Muffins are simply divine. Read on for the recipe!
Not all chocolate is created equal. Dark chocolate contains 50-90% cocoa solids in addition to cocoa butter and sugar compared to milk chocolate, which contains just 10-50% cocoa solids and cocoa butter, milk, and sugar. White chocolate does not contain any cocoa solids and is comprised of cocoa butter, sugar, and milk. While dark chocolate offers the greatest health benefits because of the higher percentage of cocoa solids it also offers a more bitter flavor.
Baby-led weaning (BLW) is a way of introducing solids that has become popular over the past several years. The concept revolves around introducing solids in the form of family foods and jumping straight to finger foods that the baby self-feeds, rather than purees that are fed by the parent. Babies should generally wait to start solids until six months adjusted, but this applies even more specifically to baby-led weaning infants, as they need to have the core stability to self-feed and good core control and head control to reduce the risk of choking.
Chicken noodle soup is a common home remedy during times of illness. It supplies fluid and electrolytes for hydration as well as a variety of nutrients that support immune health. The chicken provides lean protein, vitamin B6, and zinc, while the noodles provide carbohydrates as a source of fuel for the body to help fight against viruses. In our version, spinach is a good source of iron, carrots are an excellent source of beta-carotene, and celery and onions are a good source of vitamin C as well as other micronutrients and antioxidants. Garlic contains a compound called allicin sativum, which fights off the infection, and ginger is an anti-inflammatory and potential pain reliever. Overall, chicken noodle soup offers good nutrition to strengthen the immune system, aiding recovery from illness while offering comfort.
The immune system is complex and influenced by a variety of factors like diet, age, stress, sleep, and health. As dietitians, we emphasize supporting immune function with good nutrition by eating a balanced diet that includes plenty of fruits, vegetables, calcium sources, whole grains, lean meats, and healthy fats. While there isn’t any single food or nutrient that prevents illness, some key micronutrients have been identified as essential to help your body battle against colds and viruses. Eating foods rich in iron, zinc, vitamin A, vitamin C, vitamin D, vitamin E, and vitamin B6 is essential for immune health.
Chestnuts are more than just a classic holiday food. They have many nutritional and health properties. There are about 88 calories in ¼ cup of roasted chestnuts. Unlike other nuts and seeds, chestnuts are predominantly a source of carbohydrate rather than fat. Other unique features of chestnuts are their richness in vitamin C and folate. This nut is also a good source of vitamins (A, E, and B complex) and minerals (calcium, magnesium, zinc, iron, copper, and manganese).
Most full-term infants are born with innate reflexes to survive outside of the womb. The three most important reflexes for early feeding are the rooting reflex to locate the source of nourishment, the suck-swallow reflex to transfer breastmilk or formula, and the gag reflex to protect their airway. Although these automatic, reflexive patterns support the infant’s survival early on in life, they begin to integrate into volitional motor patterns around 3 months old.
Chestnuts are available for purchase in most grocery stores during the winter months. They are a versatile seasonal ingredient with a mildly sweet taste. They can be enjoyed roasted as a snack or incorporated into a variety of dishes. Roasted chestnuts can be added to salads, stirred into savory stuffing, cooked into soup, used as a topping for cooked vegetables, or pureed and added to muffin or pancake batter.
We often talk about ‘weanable foods’ and ‘meeting the child where they are at’ skill wise when we wean. For new eaters, the easiest way to present foods that are easy to eat and caloric are to consistently offer purees. But, the reality is that not every child is a fan of purees. This is especially tricky as kids get a bit older and begin to watch their peers and/or siblings eat ‘big kid’ foods which they want to imitate (which is great for motivation, but tricky for intake). And when you think about it, the majority of foods that adults eat are not pureed.
Cranberries are a tart and tangy fruit native to North America. They grow in freshwater bogs in the northern United States and southern Canada. These small, hard, round, red, nutrient-dense berries are bursting with health benefits. Most notably, the consumption of cranberries helps with urinary tract health and gut health. Cranberries are an acidic fruit that prevents bacterial growth, thereby lessening the risk of urinary tract infections, ulcers, and gum disease. The amount of cranberry product you would need to consume to achieve these health benefits is 10 oz of cranberry cocktail juice, 1 ½ cups of fresh or frozen cranberries, 1 oz of dried cranberries, or ½ cup of cranberry sauce daily.
When you and your child are feeling like you are in a rut on how to offer foods, it can be difficult to pull yourself up and branch out. But, as caregivers, we can make changes to already accepted foods to help encourage kids to try new foods and encourage variety (remember, within the Division of Responsibility, ‘what to eat of what is offered’ and ‘how much’ are the child’s jobs, so our job is only to help offer foods in a way that empowers them to expand on their job when they’re ready). Here are some tips to do just that
Pumpkin is a low-calorie nutrient-dense fruit. Even though 80% of the U.S. pumpkin crop is harvested in the month of October, canned pumpkin puree is available year-round and offers the same nutritional benefits as a fresh pumpkin. In fact, a half cup of pumpkin puree has more potassium than half a banana, more vitamin A than half a cup of baby carrots, and more iron and magnesium than two ounces of ground beef.
Pumpkin season is upon us, and we couldn’t be more excited. There are so many delicious sweet and savory pumpkin recipes to choose from this time of year. One of our favorite seasonal recipes is the pumpkin dip, originally featured in our “Purees, Dips, and Spreads, Recipes for Growing Independent Eaters” cookbook. This easy dip is great for harvest parties. Try serving with soft fruits, waffles or toast strips, pretzel thins, or graham crackers.
When we are ready to see our kids eat orally, we often are so excited to see anything go into the mouth, we don’t give much thought to what it is. And while it is true that there is a place for all foods in a balanced and healthy diet, while weaning, caregivers need to introduce foods that a child can sustain themselves on as we remove nutrition from the tube. So, when we are beginning to gear up for a wean from tube feedings, we have to add the thought ‘Are these foods weanable?’
