Health Front
News That's Good for You
January 2009
Reprinted with permission from Taste For Life

The family meal — making a healthy connection
Did you know?
Pecan power
Fruits and veggies get an A+

The family meal — making a healthy connection

Do hectic lifestyles and overscheduled activities prevent your family from sitting down at the same time to eat? Taking the time to prepare a home-cooked meal can benefit your health in many ways.

Food prepared at home is usually more nutritious, and portions can be controlled, which means less weight gain for the whole family. When University of Minnesota researchers tracked the long-term eating habits of 1,700 adolescents, they found that those who dined most often with their parents and siblings ate more fruits and vegetables, regularly ate breakfast, and drank fewer soft drinks. Dinnertime presents an ideal opportunity to try new foods, in addition to offering healthier choices. Ask family members which foods they'd like to eat, and let the kids be involved in shopping and meal preparation.

Physical benefits aren’t the only rewards you’ll get. Sharing a meal fosters one area often lacking in our busy lives—communication. The Minnesota researchers found that kids who participated in family meals reported closer relationships with parents. Other studies find higher grades, lower depression rates, and less likelihood of alcohol, tobacco, or drug use among similar youngsters. Among girls, this simple routine is linked to higher self-esteem and fewer eating disorders. Start planning now for a healthier, happier family tradition.

selected sources

• The Biggest Loser Family Cookbook by Devin Alexander and The Biggest Loser Experts and Cast with Melissa Roberson ($21.95, Rodale, 2009
• “Why Family Meals Matter” by Karen Ansel, MS, RD, www.cnn.com, 2008

Did you know?

Over 80 percent of Americans feel confident about the quality, safety, and effectiveness of the dietary supplements they purchase, according to a recent online survey commissioned by the Council for Responsible Nutrition.

Pecan Power

The only tree nut native to North America, pecans are a powerhouse of nutrition and provide great taste as a bonus. Clinical studies have shown that adding just a handful of pecans to your diet each day offers big health benefits. Recent research from the U.S. Department of Agriculture finds that pecans are among the top 15 foods with the highest antioxidant capacity, potentially decreasing the risk of certain cancers and heart disease. Pecans help lower cholesterol too, adding to their heart-healthy reputation.

Don't let the high fat content turn you off — almost 60 percent is monounsaturated, or good fat.

Pecans keep in the refrigerator for about nine months or for up to two years in the freezer, where they can be thawed and refrozen without losing their flavor.

More than 80 percent of the world’s pecan crop is produced in the United States.

selected sources

• “Nutrition in a Nutshell,” National Pecan Shellers Association, www.ilovepecans.org
• “Nuts, Pecans,” USDA National Nutrient Database for Standard Reference, Release 21, www.nal.usda.gov, 2008

Fruits and veggies get an A+

Few would disagree that kids need a diet with plenty of fruits and vegetables. These good foods make for a healthier body. But did you know they could lead to improvements in the classroom too?

A recent Canadian study suggests that children who eat more fruits and vegetables tend to perform better academically. Dietary information was collected from 325 junior high school students whose fruit and vegetable intake was below the recommended amounts. Students with higher grades (above 90 percent) were more likely to eat fruits and veggies than those students reporting lower grades.

selected source

• “Food Intake and Academic Performance Among Adolescents” by D. MacLellan et al., Can J Diet Pract Res, 2008