Some sweet tips for a new diet in 2014 – National Consumers League

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kelseyThe new year almost inevitably brings dieting difficulties for many of us, but many people realize that a diet isn’t always the best approach to losing weight and keeping it off. Changing your eating and exercise habits can have lifelong effects on your health, but doing so is more easily said than done. It can be a struggle, especially at the end of the day when you feel like you have eaten so healthfully and you just need a little something sweet.

It’s important to remember at these times that small indulgences are necessary for a balanced diet—so you don’t find yourself binging after too much deprivation.

Try getting your sweet fix in with some of these healthier options:

Banana and peanut butter: A great option because of the decadent texture. Make sure to not go overboard with this because it still has a lot of sugar in it but it also has a lot of redeeming nutrients like protein and potassium.

Greek yogurt and frozen berries: A fast and easy dessert, frozen berries are easier to keep on hand for when you need something sweet, and the Greek yogurt is a super food with plenty of lean protein.

Pomegranate seeds and dark chocolate: The pomegranate seeds are a challenge to separate from the rest of the fruit but it can be fun and satisfying to take your time eating them. A little bit of dark chocolate balances the pomegranate seeds out and provides antioxidants.

Apples and honey: Another traditional sweet snack, honey has antibacterial properties and you know what they say about having an apple a day.

Popcorn: Popcorn can be a slippery slope with outrageous amounts of sodium and fat when things go awry. However, I maintain that this can be a healthy, whole grain snack when it’s done right. Buying the kernels loose instead of pre-bagged allows you to make it yourself on the stove, giving you total control about the amount of butter, salt and flavors you add (no more fake butter!). If you want savory, go ahead and add Old Bay or other spices or seasoning (just watch the salt); if you’re looking for sweet, add sugar to the pot you’ll be popping it in for some homemade kettle corn.

Chocolate milk: Typically chocolate milk evokes memories of childhood, but it can actually be a satisfying dessert. It’s especially good as a post-workout snack, with the necessary sugars and protein that your body needs for recovery.

Wine: A great standby, wine can be the perfect dessert to wind down before bed as long as you don’t go overboard (no more than one glass). It might even lower your blood pressure and provide you with excellent antioxidants. Be careful though, alcohol can be known to stimulate appetites. If this describes you, it might be prudent to opt for a different dessert.

Tea or hot cocoa: Tea can be an excellent antioxidant filled option with virtually no calories (unless of course you take sugar and cream in your tea). If you are looking for something sweet, hot cocoa might fit the bill. It doesn’t have many nutritionally redeeming qualities, especially if you are making it with water not milk, but calorie-wise you aren’t doing much damage, and sometimes you just need something sweet.

So with these new tools to curb your nightly sweets craving, go forth and embrace the new year, knowing that a more healthful lifestyle isn’t out of reach.

Debunking myths about food stamps – National Consumers League

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The Supplemental Nutritional Assistance Program (SNAP), formerly known as food stamps, is a federal aid program administered by the USDA that is up for renewal in the massive Farm Bill. Despite serving nearly one in seven Americans, SNAP is widely misunderstood, with countless myths mischaracterizing the program. We’ll help separate fact from fiction.

SNAP provides low-income individuals, senior citizens, and the disabled with financial assistance to purchase food. Due to its nature, SNAP acts not only to reduce hunger and improve nutrition, but also to alleviate poverty across the United States. In 2012, SNAP provided nearly $81 billion in food assistance to 46.7 million Americans.

Over the past month, Congress has been working to re-authorize the farm bill, which funds and sets the country’s food and agricultural policy every five years. Both the Senate and House had planned to make significant cuts to SNAP, which accounts for approximately 76 percent of the farm bill’s budget. The Senate proposed and passed a bill, which would make cuts of $4.1 billion in SNAP funding over the next ten years, meaning an estimated 500,000 families will lose $90 per month in benefits. The House failed to pass a bill that would make even more aggressive cuts, reducing SNAP funding by $20 billion over the next ten years, cuts that would impact almost 2 million people. But that is not the only debate surrounding the farm bill. Despite serving nearly one in seven Americans, SNAP is widely misunderstood with countless myths mischaracterizing the program.

Myth 1: SNAP recipients are “welfare queens.”

Reality 1: SNAP primarily provides assistance to the working poor. According to research by the Center on Budget and Policy Priorities, four out of five SNAP beneficiaries are either working—many of which are in the military— or individuals who cannot be expected to work, such as children, the elderly or the disabled.

Myth 2: SNAP is rife with fraud and abuse.

Reality 2: SNAP is a well-run and efficient federal program.

Since the introduction of the Electric Benefit Transfer card (EBT), which is essentially a debit card to purchase food, fraud within the program has reached unprecedented lows. According to the Government Accountability Office (GAO), “trafficking,” which involves selling SNAP benefits for cash, has gone from 3.8 cents per dollar to one cent per dollar over the last twenty years. Furthermore, SNAP is an efficient federal program. Approximately 92 percent of federal SNAP funding goes towards the beneficiaries. Only eight percent is spent on administrative costs, such as salaries, training and nutrition education.

Myth 3: SNAP is an economic drain.

Reality 3: SNAP helps to drive the local economy.

According to USDA, every dollar spent on SNAP spurs $1.79 in economic activity. Instead of stunting the U.S. economy, SNAP helps keep up demand for farm products and food, thereby boosting growth and jobs.

Myth 4: SNAP spending is out-of-control.

Reality 4: SNAP has only responded to increased need given the current economic state.

Since the number of SNAP beneficiaries is at a historic high, critics have called President Obama the “Food Stamp President.” In reality, these high enrollment numbers merely reflect the counter-cyclical nature of the SNAP program. The program acts as a safety-net, allowing anyone who is eligible to enroll. Because of the economic recession, more Americans are eligible for SNAP and, as a result, have become SNAP beneficiaries. When the economy recovers, the number of the SNAP beneficiaries should drop, and there is already some evidence suggesting that is the case.

Myth 5: SNAP recipients use federal money to enjoy lavish restaurant meals of caviar and champagne.

Reality 5: SNAP funding is primarily used to buy food—ranging from produce to pre-packaged items— at authorized retail stores.

A handful of states operate a SNAP Restaurant Meal Program, which allows the elderly, homeless, and disabled to purchase ready-to-eat food at restaurants. And yes, SNAP benefits also allow mothers to buy baby formula, but SNAP does not cover other household items—such as soaps, paper products, pet foods, alcohol, or cigarettes.

In dispelling the many myths surrounding SNAP, Americans must realize the countless benefits provided by the program, and urge your Members of Congress to protect SNAP funding. SNAP has assisted struggling Americans since 1961 to providing vulnerable Americans with the most basic of need—food. As concerned and compassionate Americans, we have to make sure these safety-net programs are protected.

Plan ahead for healthy school lunches – National Consumers League

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The days are getting shorter, the summer heat is cooling down, and vacations are wrapping up, all of which means one thing: back to school season is officially underway. Whether your young ones are dreading going back or eagerly looking forward to reuniting with old friends and favorite teachers, a healthy lunch will go a long way toward ensuring that first day back is a good one.

This year children will have healthier options available at school, thanks to the enactment of the Healthy, Hunger-Free Kids Act of 2010. New guidelines mean more fruits and vegetables and more whole grains at both lunch and breakfast. Additionally, schools will be substantially cutting down on salt in meals and enforcing maximum calorie limits. These options mean that school lunches will now be a healthier alternative to packing from home.

If your child buys lunch at school, view it as an opportunity to guide him or her to choose healthy options when faced with a range of choices. To help ensure that the lunch on your student’s cafeteria tray is a healthy one, consider the following tips:

Talk nutrition. If your child knows what constitutes a healthy meal, and why it is important to eat foods that are good for him/her (having energy, staying healthy, growing, etc.), it will be easier to establish an understanding of why healthy choices are important at lunchtime. Give your child some tangible markers for creating a healthy meal: including a fruit and a vegetable, choosing whole grains over white, picking a protein source, and opting for plain milk or water over sweetened beverages.

Underscore the importance of eating lunch. Particularly for younger children, the playground, friends, and other distractions can prove more compelling than sitting down to eat. Discuss with your child how eating a healthy lunch will help him/her feel good, have energy, and be able to concentrate the rest of the day.

Review the menu. Look at the daily or weekly menu with your child and discuss which items are good choices and which are “occasional” choices. Let your child choose when he/she wants to have a special treat (for example, “pizza Mondays” or “chocolate milk Wednesdays”), and come up with a game plan for making healthier choices most of the time. It is best not to create “forbidden” foods. By planning together when your child will choose a favorite, less healthy food, you increase the likelihood that your child will stay open, truthful, and guilt-free about choices made in the cafeteria. Refrain from judging your child’s less-than-ideal choices, and instead focus on doing better next time.

When possible, packing lunch for or with your child helps ensure a healthy midday meal. Whether you pack on a daily basis, or only occasionally send your child with a homemade lunch, keep these important points in mind:

Pack a safe lunch. Ensuring a safe lunch means keeping hot foods hot and cold foods cold, from the time your child leaves the house until he/she sits down to eat. Use a thermos for hot foods, such as soup, and include a cold pack with foods that need to stay chilled. If possible, pack your child’s lunch in an insulated bag. Remember not to put items that need to be hot and items that need to stay cold in the same bag. Finally, don’t forget to wash lunch bags in between uses.

Meet your child’s caloric needs. Children’s caloric needs vary greatly, depending on age, activity level, and other factors. Talk to your child’s pediatrician to get a general estimate of what his/her caloric needs are, and aim to provide one third of those calories at lunch time. Perhaps most importantly, talk to your child about whether he/she was still hungry after lunch, or had lots of leftovers. When consistently allowed to follow their bodies’ hunger signals from a young age, children have a much better chance of eating the amount they need and stopping when they are full. Include non-perishable lunch items (apples, trail mix) that can be saved for later, or even left in a backpack or locker for another day.

Pack foods your child will eat. The nutritional quality of the lunch you pack means nothing if your child refuses to eat it (or trades components away for more appealing options). Brainstorm with your child to come up with healthy options that he/she wants to eat. See if dinner leftovers, soups, or salads appeal to your child. If he/she is tired of sandwiches or more traditional lunches, think in terms of smaller “snacks” that together create a healthy meal.

  • Sample “outside the sandwich” meal: veggies and hummus, cheese cubes with whole grain crackers, and a piece of fruit provide the protein, carbohydrates, calcium, fruits and vegetables, and small amount of fat that growing children need. Be creative!

Pack healthier versions of the old stand-bys. If you have a picky eater who likes to eat the same things, day in and day out, try to up the nutritional content of lunches by making healthy substitutions that can go relatively unnoticed. Try the following swaps, and figure out the changes on which you and your child can agree:

  • Instead of high-fat lunch meats, choose lower-fat deli options such as turkey. If you face resistance, use mostly healthier deli meats with a slice of your child’s favorite for taste.
  • Swap out white bread for whole-grain bread. For picky eaters, even “white” wheat bread options are better than their white flour counterparts. When seeking out better options in the bread aisle, look for at least 3 grams of fiber per slice.
  • Substitute light mayo or mustard for full-fate mayonnaise
  • Offer baked chips, air-popped popcorn, or veggies with dip (if you can get away with it) in place of fried chips and similar snacks.
  • Offer low-fat, low-cal desserts or items with some nutritional value in place of junk. Instead of packing several cookies or a snack cake, send a favorite fruit, flavored yogurt, a small packet of fruit snacks, trail mix, or a small whole-grain muffin or cookie.

Be mindful of allergies. Check with your child’s school to ensure that there aren’t any items on the restricted list, due to other students’ allergies. Discuss with your child how food allergies make it particularly important that everyone eat the lunch that their own parent packed.

Eating right on a budget – National Consumers League

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It takes planning and willpower to make healthy food choices, regardless of one’s financial situation, but for those on a tight budget, getting healthy food on the table proves even more difficult. 

No matter your financial constraints, however, it IS possible to create healthy, delicious meals – all it takes is foresight, creativity, and a bit of effort! To make your food budget stretch further in the healthy choices department, follow these tips:

Plan ahead and make a list

Plan a menu for the week, using grocery store sale ads as a guide and incorporating main ingredients into several meals. Make a list of items you need, and stick to your list at the store. Don’t forget to check the pantry before planning meals or buying staple items – you may already have key ingredients to put to good use. Good planning, and shopping only once a week when possible, will enable you to reduce waste, save time, and save gas money.

Buy the right fruits and vegetables

Fruits and vegetables can be incredibly expensive, but they don’t have to be. Seek out produce that is in season in your area, as it generally costs less (and tastes better!). Stay away from pre-chopped, pre-sliced fruits and vegetables, which save time but cost far more than their whole counterparts. Frozen fruits and vegetables are always a great choice, as they are affordable, always ripe (they are flash-frozen at peak ripeness), and can be used in small or large quantities without waste.

Choose whole grains

Whole grains are far more healthful than their refined counterparts and add an affordable nutritional boost to any meal. They have a long shelf life, and many stores sell whole grains from bulk bins, enabling you to purchase only the amount you need. Try using brown rice instead of white, choosing whole wheat bread instead of white, and experimenting with quinoa, barley, and buckwheat. Making whole grains and vegetables the main part of a meal – and serving meat, poultry, or fish as a “side dish” – creates a cheaper, and healthier, plate.

Eat more beans, less beef (and poultry)

Beans are an inexpensive source of protein and fiber, with the added bonus of a long shelf life. Dried beans will give you the most bang for your buck, but canned beans, which are still fairly cheap, are easier to use. Serve beans in salads, pasta dishes, soups, burritos, and chili, or make them the main component of a quick, healthy, meatless, and inexpensive meal.

Bring a brown bag

Although it takes a few extra minutes, packing a brown bag lunch is nearly always cheaper – and healthier – than buying a midday meal during the work or school day. Before you take your weekly shopping trip, plan out packable lunches for the week. Leftovers also make great lunches!

Purchase fewer packaged and processed foods

Meal replacement bars, snack packs, and other packaged, processed foods tend not only to be expensive but to contain ingredient after ingredient that one cannot pronounce. Whenever possible, substitute whole foods for these products (an apple with peanut butter, yogurt and fruit, homemade trail mix), for a healthier diet that saves serious cash. For an added boost to your wallet, buy larger bags of snacks instead of 100-calorie packs, and make your own single servings with plastic bags after you arrive home.

Buy in bulk

When done right, buying in bulk can save both time and money. Focus your bulk purchases on products that you use frequently enough that you will consume them before they spoil or pass their “use by” date. Make a bulk-buying trip with a friend who enjoys similar foods, and split items that you both use, but that are too large for your household’s use before expiration.  Remember that not all bulk items actually save you money, so check the unite price and ensure that you’re getting a good buy before making a purchase.

Find the store brand

Grocery stores sell their own brand of many of the name brand products they offer. These store brands are almost always less expensive and are usually exactly or almost the same as the pricier name brands. Check next to, below, or above the name brand products you usually consume to see if a cheaper alternative exists.

Grow produce in the garden

It doesn’t require a large plot of land, a lot of effort, or more than a few dollars to grow a few fruit or vegetable plants, but the payoff is significant. Plant tomatoes, lettuce, cucumbers, or other favorites, and reap the nutritional and cost-saving rewards of your labors all summer long.

A consumer guide to dietary supplements – National Consumers League

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Dietary supplements, including vitamins, minerals, herbs and other botanicals, and amino acids, are used by a growing number of people in the United States. They’re available at drug stores, specialty stores, even gas stations! Some of these products have a long history as traditional remedies, especially many herbal and botanical products, but others, such as amino acids and enzymes are fairly new to the marketplace.

Dietary supplements have gained mainstream popularity and are sold in major grocery stores, pharmacies, convenience stores, and specialty shops, as well as through direct sales representatives, catalogs, and on the Internet.

NCL’s brochure, A Consumer Guide to Dietary Supplements, is intended to give you a better understanding of what dietary supplements are, the claims manufacturers can make about the products, and the information listed on the product labels. It also includes a glossary of commonly used terms, a list of questions to ask yourself and your health professional, and a resource section for additional information.