Many bars have now added a fiber category and add that on as a benefit to the bar. Those with 2.5 mg of fiber are claiming to be good sources of fiber, while others containing 5mg. or more can claim to be an excellent source. The recommendation for fiber is at least 20grams per day.

Many of the fats in some bars are saturated, and some bars also contain hydrogenated oils as well as high fructose corn syrup.

Another concern in the area of nutrition bars is the protein it contains. Most use soy, whey, or casein isolates. These protein isolates are usually obtained by a high temperature process that over denatures the protein therefore making it almost useless. This process also can create nitrates and other carcinogens. Soy protein isolates also are high in mineral blocking phytates and potent enzyme inhibitors that can lead to abnormal cell growth.

Sugar Alcohols are used in some bars to reduce the calorie content of the bar. Sugar alcohols are maltitol or lactitol. While these provide fewer calories than sugar they can cause bloating and gas and in very high amounts can act as a laxative.

It is therefore it is recommended that the nutritional bars be used primarily as a snack or as a supplement to the diet, but not used to completely replace a meal. Bars may be a sufficient way to enhance energy temporarily, but should not be used on a long term basis to provide the nutrients lacking in ones diet.

Some of the better bars on the market are the “raw” food bars or the natural food bars. These bars tend to have more natural ingredients without added chemicals or additives. Keep in mind that these bars should primarily be used as a snack and not to replace meals. They are great as an after school snack, and are good for those playing sports, for those who need that something extra to get through a practice. While they are a better option than some of the more commercial types of bars, these bars can have a high calorie count so use them wisely.

It’s back to school for most children. Summer is over and that means the start of school sports programs, as well as afterschool programs. The weather is still warm so that usually means playing outdoors in the heat!  Staying well hydrated is a problem for many children during these warm months.  Dehydration is a real concern for children because they tend to forget to drink enough to properly re-hydrate themselves before, during or after a long day of outdoor activities. Children loose vital minerals and electrolytes not only through sweat, but through breathing as well. In hot weather the water loss goes up dramatically. Many sports programs have long practice sessions. Contrary to popular belief it is also possible to become dehydrated while swimming or participating in outdoor water activities. If children do not consistently drink throughout the day to replenish lost water, electrolytes and minerals they can suffer serious injury in the form of heat exhaustion or more severe heat stroke.  These are potentially dangerous conditions, and if untreated, can be life threatening.

Staying well hydrated is easy to do, and you don’t need those fancy sugar drinks to do it.   Remembering to drink is the key.  Keeping a water bottle handy at all times is advised, when participating in outdoor sports.  Parent tip: If it’s a group activity, as in a school or afterschool sports program, be sure to question the coaches as to how often they are allowing the kids to have a water break.  Children should always have easy access to liquids regardless of their situation.  In addition, children should be enocouraged to drink even when they are not thirsty.  Generally by the time they are feeling thirsty they may already be 2-3% dehydrated.

Most of the electrolyte replacement drinks, or sports drinks provide much more sugar and artificial flavorings than is generally needed, especially for children.   Water is usually sufficient for replacement of fluids. To replenish electrolytes, it’s suggested that children consume foods such as bananas, oranges, berries or other types of fruits.  Not only are they getting the natural electrolytes but also important vitamins, fiber and antioxidants as well.   If there’s the need to satisfy the overly cautious parent in you, then adding 2-3 oz. of a real juice, such as orange, grapefruit, pineapple or apple with about 6-8 oz. of water and ice will offer a satisfactory amount of electrolyte replacement for thirsty children.   Remember children are not professional athletes and drinking and eating wisely will provide exactly what their tired bodies need after a long day of play!!

Always remember to discuss nutrition, fluid and electrolyte replacement with your child’s pediatrician and program coaches especially if your child is engaging in competitive sports activities.

A few questions and answers:

Q: What about sports drinks and special water with additives?  These drinks are used by so many parents and sport teams and are promoted heavily in the media. Also can you answer the question: how much should my child drink before during and after the event?

A:  With so many sports drinks on the market, combined with the marketing hype associated with these products, it is difficult for parents to really know what to believe when it comes to fluid replacement for their children.   Many of the “Sports Drink” beverages are in fact suboptimal when replacing electrolytes and do not meet the criteria for appropriate electrolyte replacement and should not be used.  Some products are being promoted as having fewer calories and more vitamins per serving. While they do contain electrolytes, they still have too much sugar primarily in the form of high fructose corn syrup, artificial colorings, preservatives and flavorings.  These are the very ingredients that children should be avoiding in the first place.

Q: How much fluids should be consumed during exercise, the following will provide a basic guideline to follow.  Again the beverage of choice should be water.  Avoid any drinks with alcohol, caffeine or carbonation as these increase fluid loss in the body.

Two hours before exercise, drink at least 16 oz

One hour before exercise, drink at least 8 oz

During exercise, drink at least 4 to 8 oz every 20 minutes

After exercise, drink at least 16 oz

Bottom Line: unless your child is engaging in high level competitive athletic activity, water is generally the best method for fluid replacement.  Remember to always discuss nutrition, fluid replacement and electrolytes with your child’s pediatrician and sports coaches especially if your child is engaging in competitive sports activities. Refer back to the article: Preventing Dehydration for suggestions for electrolyte replacement.

It is no wonder that we are confused. It seems as though we have nothing left to eat anymore. Our goal at The Nerdel Company is to set the record straight and declare that all of the macronutrients: Proteins, Carbohydrates and Fats play a vital role in our diets. The focus here is to learn how to strike that balance between all three.

Let’s start with the basics. Proteins are known as the building blocks of life. A protein is formed from many smaller amino acids. These amino acids are what make up our muscle tissue, organs, immune system and hormones to name a few. There are a total of 20 amino acids. Eight of them are essential. This means that we must obtain them from our diets. The rest of the amino acids can be made from, or synthesized by the body from those eight essential amino acids. All animal proteins contain the necessary amino acids our bodies need to produce all of the other amino acids. These are known as complete proteins. Vegetables, fruits, legumes, nuts, seeds and grains all contain some amino acids, but they are not complete; and must be combined together to form a complete protein. This is not to imply that animal protein is better than vegetable proteins for instance. Different doesn’t mean bad or good, it’s just that – different. Vegetables and whole grains in combination will provide the body with the appropriate amino acids to make up a complete protein.

Carbohydrates are the body’s primary energy source. Carbohydrates are made up of many types of sugars. In an effort to keep it easy, let’s group carbohydrates into two categories, simple and complex. Simple carbohydrates are metabolized by the body quickly and cause a fairly rapid rise in blood sugar. This is not a good thing for the body as it can cause many health problems. Simple carbohydrates can be found in candy, cakes, ice cream, processed and packaged foods just to name a few. Complex carbohydrates take longer for the body to digest, and therefore, do not cause a sharp rise in blood sugar levels. Complex carbohydrate foods such as fibrous vegetables like: broccoli, green beans, peppers, mushrooms, spinach and kale as well as whole grains like brown rice, and quinoa, which all have fiber, vitamins and minerals are beneficial to your body’s health.

The bottom line is that there is no substitution for good planning. This isn’t to say that we need to work out a weekly menu plan weeks in advance. It means coming up with a plan that works for your family and your particular situation. It means making changes slowly and gradually. It means taking one or two nights out of the week to sit down as a family and share a meal together. Editor-In-Chief Graehm Gray writes about the family table and how it is an important and needed part of communicating with our children.

Eating together as a family need NOT be a terrifying or intimidating proposition. It means offering choices that are quick, healthy and most importantly tasty. A menu that everyone will enjoy, so that there isn’t a short order chef in the kitchen preparing three different meals for five people in the family. Children who are resistant to eating vegetables or anything “healthy” may be a tough sell, but if you offer great tasting, attractive meals, sooner or later they will acquire a taste for those veggies. Although there are many ‘facts and figures” regarding how long it will take, the bottom line is consistency. Be consistent and they will follow, sooner or later. Another important point to remember is variety. The produce aisle in your local supermarket is the MOST colorful aisle in the store! Take advantage of the variety that is offered and make it a point to TRY one different type of vegetable each week. Incorporating different colors will not only keep your menus exciting but will provide a variety of vitamins and minerals as well. A pepper has different vitamins and minerals than does a bunch of broccoli. BOTH are important in a healthy diet! Remember: exposure is the key!

You don’t have to be a chef or a nutritionist to put together a decent meal. A little creativity and some love, and of course common sense go a long way in the kitchen. So what’s the secret? Having things on hand will make your life easier.

Let’s plan a meal and see how we can provide some short-cuts. Chicken, especially cutlets and tenderloins provide an easy way to prepare the protein portion of the meal. A quick stir fry or even a grilled piece of chicken can be ready in minutes. Lightly breading and quickly pan frying the chicken is a great alternative to those frozen or fast food chicken selections. The same is true for fish and lean cuts of meat.

Pre mixed and bagged salads and pre cut veggies make preparing a nice healthy salad fun and easy, in a jiffy. Adding in some dried fruits and or some almonds to the mix makes this an even more satisfying salad.

A healthy grain such as short grain brown rice cooks in only 20 minutes. Another quick and tasty option is to use the store bought rice mixes. The rice cooks quickly and is always a crowd pleaser.

The bottom line is to take just a small amount of time to try to figure out how to work a home cooked, sit down style, healthy meal into your lives. Your family will thank you for it!

Breakfast is an important meal for everyone to eat. It is especially important for children and teenagers. A good breakfast plays an important role in physical health and supports emotional stability and mental alertness. Breakfast should have lots of fiber, good fats and protein; and should contain as little added sugar as possible.

Nutritious Lunch Tips: Lunch needs to be balanced so that there’s enough energy both for the brain and the body to finish the day productively. Lunch should have a protein, a good grain and good fats. It should be similar to breakfast but contain a slightly larger portion to get you through the brunt of your work day as well as at least one serving of veggies. Veggies are important because they provide the mind and body with much needed energy as well as many vitamins, minerals and powerful antioxidants. These all help you reach your maximum potential throughout the day.

Easy munchies such as finger fruits like grapes, Clementine’s (they peel easily) bananas, apples, pears and nectarines offer a great natural pick me up. Veggies like carrots, celery, peppers, cucumbers and broccoli are easy to dip in salsas, guacamole or hummus. Lunch doesn’t have to be a sandwich. Salads are great ways to get in your veggies and protein. Add some nuts and dried fruit for that extra brain boost! Stuffing veggies such as the Stuffed Tomato recipe that follows is a great way to get veggies and protein all in one.

Keeping it simple yet creative is a great and easy way to be sure that you are getting all of the nutrition you need throughout the day.

Breakfast:

Cold Cereal

Take two cereals and mix together and add some fruit!!!
Suggestion: Barbara’s Bakery Shredded Spoonfuls Multigrain Cereal mixed with
Ezekiel 4:9 Cereal with any combination of Blueberries, Strawberries or Banana.
For variety use: Soy Milk, Rice Milk or Almond Milk in the Cereal..
Loaded with fiber and antioxidants it’s a great way to start the day.

Fruit- Breakfast Fruit Cup

Hot Cereal: Oatmeal and Maple Granola

Eggs: Broccoli and Tomato Omelet

LUNCH: Sometimes leftovers make a great lunchtime meal, as in the case with the fajitas.. Dinner taste better the next day!!!

Meat- Steak Fajitas- Suggestion: Prepare double the recipe the night before and have the rest for lunch!!! An easy way to get a hearty lunch in without the fuss…

Pita bread is a nice way to do lunch because it keeps the inside from falling out. Whole grain wraps also offer another alternative to bread.

Chicken Salad in a Whole Wheat Pita

Tuna Stuffed Tomato

Turkey and Avocado Sandwich

Veggie and Hummus in a Pita

For more nutritional information, please visit Nerdel’s Food Mart at http://www.nerdel.com/food_nutrition/food_mart.html