Recipes High in Iron and Vitamin C – Who is at Risk of Iron Deficiency? There are at least seven (7) groups of people at risk for Iron Deficiency anemia.
I previously talked about the importance of protein as well as the importance of iron in your child's diet. Today, I will discuss how to increase the ability of your body to absorb and use iron in the foods you eat. First, let's review the groups of people at risk for iron deficiency.
7 Groups of People at Risk for Iron Deficiency
Pre-Term Infants
Premature babies are at risk for iron deficiency. This is because the unborn infant stores the largest amount of iron in the last trimester of gestation. Thus, babies born prior to the end of the 9th month have less iron available to use after birth.
Unfortunately, premature babies are also at risk for iron overload. So, it is important to talk to a doctor before giving an iron supplement to a preterm baby.
Young Children
Young children are growing quickly, and their iron needs are increased. Often their intake is inadequate as well. This puts them at risk for iron deficiency. Click Here for a list of Foods That Are High in Iron.
Cow's Milk Should be Treated as a Food
Toddlers are especially at risk of iron deficiency if kept on the bottle longer than 12 months. This is because babies are usually given cow's milk starting at 1 year of age. Cow's milk has no iron and is high in calories. Whole milk, which is recommend until 2 years of age, has 150 calories in one cup. If formula is replaced by cow's milk and is put in the bottle, the young child will usually consume too much milk. This will fill him or her up.
The toddler will then not want to eat other foods, including foods high in iron.
To make matters worse, an excess of cow's milk will interfere with the absorption of iron that is eaten. Thus, it is important to wean your baby off the bottle by 12 months old.
Teenage Girls
Teen girls often limit their diet to stay thin. In addition, the start of menstruation increases the amount of iron lost and the amount of iron that is needed in the diet. Ensuring plenty of iron rich foods will help to reduce risk of anemia and the complications associated with anemia.
Pregnant Women
Iron needs increase during pregnancy because mom is eating for two! Doctors will usually recommend a Multivitamin with Iron and Folate to ensure proper nutrition.
Congestive Heart Failure Patients
The reasons why are unclear. However, it is true that when heart failure is present, the heart is not pumping blood as efficiently. Also, inflammation is present. Sufficient nutrient intake is essential during this process. Thus, the person with heart failure will most likely be taking supplements as ordered by their doctor or dietitian.
Persons with Digestive Diseases Including Ulcerative Colitis and Crohn's Disease
A healthy digestive system is essential for adequate nutrient absorption. With Ulcerative Colitis and Crohn's Disease, the ability to absorb nutrients is decreased. Also, the amount of nutrients lost is increased. People with these diseases are usually supplemented with iron and other important nutrients to help improve nutritional status.
Vegetarians
When a person is on a vegetarian diet, careful planning is required to ensure enough iron is taken in. It is important to remember that eggs, beans, grains, spinach, nuts and seeds are non-heme sources of iron. Non-heme iron is less readily absorbed by the body than heme sources of iron. Also, most non-heme sources of iron are high in phytic acid. Phytic acid inhibits absorption of iron. Thus, vegetarians need to consume higher amounts of iron to compensate for decreased absorption of non-heme iron as well as presence of phytic acid.
Combining Vitamin C Rich Foods with Vegetarian Iron Sources Will Increase the Amount of Iron that is Absorbed.
For example, when serving bean burritos, add homemade salsa to increase iron absorption.
This homemade salsa is made with fresh tomatoes, onions, jalapeno peppers, and cilantro, and is rich in Vitamin C. Combining this recipe with bean burritos (or other meat burritos or tacos) will increase the iron in the foods served with (beans, tortillas, chicken).
Prep Time15 minutesmins
Total Time15 minutesmins
Course: Appetizer, Side Dish, Snack
Cuisine: Mexican
Keyword: easy, healthy
Servings: 8Servings
Calories: 8kcal
Author: Deborah Hanyon, MPH, RDN, ACE-CHC
Ingredients
1cupRoma Tomatoesabout 2 large, diced
1/4cupOnionsdiced
2tbspCilantrofinely chopped
1wholeJalapeno or AnaheimJalapeno (Medium Heat); Anaheim (Mild Heat)
1tbspLemon Juice
1/2teaspoonSaltTo taste
Instructions
Chop all vegetables to desired size (remove seeds from pepper) 2) Add lemon juice and salt 3) Mix all ingredients together4) Chill 2 hours and Serve
Add oil to pan and heat 2) Saute onion, garlic, bell pepper and tomato until vegetables are tender, 10 minutes or so 3) Add 1/4 cup water and chicken 4) Mix and heat through 5) Serve on corn or flour tortillas with cheese, lettuce, fresh salsa or other favorite toppings.
Nathan won't eat tomatoes in most things. However, he likes this recipe if we serve it on a tortilla with cheese. It makes me so happy to know that I figured out another way to sneak in some healthy vegetables. This increases the number of vegetables he is eating. Plus, it adds variety to his limited diet.
I've been hearing a lot about turmeric and curcumin the past few months. However, as a Registered Dietitian, I hold to a professional code of ethics standard. This requires that I be cautious when recommending supplements used for medicinal purposes. As a result, I ensured my own knowledge was sound before sharing with my readers. This article will discuss, “What is Turmeric Good For?” and also, “Whether it is safe for everyone.”
Last night a subscriber asked about the antioxidant effects of turmeric. Yes, indeed, turmeric has antioxidant properties. This is related to the fact that it is a plant.
Picture of Bulbs
What is Turmeric?
Turmeric is a type of root plant related to ginger. It is found in curry seasoning and is commonly used as a spice in Indian cuisine. In Asian dishes, it imparts a mustard-like, earthy aroma and pungent, slightly bitter flavor to foods.
Strictly speaking, the color comes from curcumin, the active ingredient in turmeric. This root is used to dye certain fabrics in India as well as for food coloring. Examples of some foods colored using the dye from curcumin are cheese, salad dressing, butter, pickles, and mustard.
Curcumin is also responsible for the therapeutic benefits of turmeric.
Why is Turmeric Good for You?
According to WebMD, turmeric is good for hay fever, depression, high cholesterol, osteoarthritis, and itching (pruritus).
Hay Fever – Curcumin appears to reduce the symptoms of hay fever, including sneezing, runny nose, and congestion.
Depression – Curcumin has been shown to reduce symptoms of depression in persons already taking anti-depressants.
High Cholesterol – Triglycerides, a type of blood fat linked to heart disease seem to be positively affected.
Osteoarthritis – Some research shows that taking turmeric extracts may reduce pain in those with knee osteoarthritis.
Itching (Pruritus) – When taken as directed, turmeric is effective in easing itching in persons with kidney disease. Also, black pepper increases the absorption of curcumin powder. Thus, combining curcumin with black pepper helps chronic itching in persons exposed to mustard gas.
Is Turmeric Safe?
It should be noted that not every plant is safe for human consumption. However, turmeric is likely safe when taken as part of the regular food, as a food seasoning, for example.
The root is used in medicine for numerous treatments. As a result, people will sometimes think, “If a little is good, a lot is better.” This is most definitely NOT the case.
For example, WebMD states that turmeric is safe during pregnancy when ingested as part of regular food. However, it is likely NOT SAFE to ingest in medicinal amounts during pregnancy.
It is vitally important that dosage instructions, drug-nutrient interactions be considered when deciding whether to take or how much to take.
Drug Interactions
Turmeric slows blood clotting (increased blood thinning). As a result, it interacts with other blood clotting medications including aspirin, ibuprofen, Plavix, warfarin, and heparin. So, it is important to check with your health care provider if you are taking any prescription medications to make sure that it is safe to use.
For information on how to grow Turmeric for yourself, click here.
Under normal circumstances, your kids would be eating lunch at school, either a sandwich packed by you or a school-bought lunch. However, the past year of the pandemic required many schools to close, which means that parents have had to homeschool on top of working from home. To make matters worse, not only are you juggling homeschooling and virtual learning, but now you must create homeschool kids' meals every day.
If you’re scratching your head wondering what else to serve your kids, we’re happy to help refresh your recipe book. Here are some simple kid-approved lunches you can whip up while you’re homeschooling. Be sure to have your kids help out with the cooking — they’ll enjoy it and it’s nice to have extra hands in the kitchen, even small ones!
1. Broccoli Mac and Cheese
You can’t go wrong with mac and cheese, particularly not with this quick and easy recipe. Your kids love it and you love that it only takes 15 minutes to make. To make an even healthier option, add in more vegetables like sweet corn or peas and substitute gluten-free brown rice macaroni. Your kids won’t know the difference, but it’s better for them.
2. Chicken Salad Wraps
Your little ones are probably getting tired of ham and cheese sandwiches every day, so mix things up with this super simple chicken salad recipe. With only six healthy ingredients including chicken, mustard, mayo, celery, dill, and relish, this recipe is paleo and low carb. Serve on its own with a side of grapes or wrap the chicken salad in a whole grain or gluten-free tortilla.
3. PB & Strawberry Pita Pockets
There are endless ways to fill a pita pocket and they’re all fun. What food that you eat with your hands isn’t? This pita recipe in particular is a big winner with kids. It’s a twist on a PB & J and calls for peanut butter (or other type of nut butter), honey, sliced strawberries, and banana.
4. Tomato Penne Pasta
Do you have a fussy eater? Keep meals simple and streamlined, like a bowl of buttered penne pasta with parmesan cheese. If they are open to it, you can add a creamy tomato sauce, or serve it on the side. To make this dish healthier, you can use hidden veggie pasta or add vegetables into the sauce.
5. Cauliflower Pizza Bites
A twist on pizza, these cauliflower rice-based muffins are a hit with kids and adults. Along with the cauliflower rice and egg, you can fill your muffin cups with anything you would add to a pizza, from sausage to spinach. The best part is that they take less than 45 minutes to make!
Chloe Kirby is a writer and digital marketing professional. She earned her Bachelor of Arts Degree at McGill University in Montreal, Canada and her Master’s Degree at Goldsmiths University in London, England. Chloe has professional experience in e-commerce, digital marketing, and copywriting. For the last year she has been working in New York City.
All parents want the best for their kids. But at the end of the day, kids are their own people who make their own choices. As parents, all we can do is teach them, love them, and give them the tools to make good decisions. One of the most important ways parents can guide their children toward healthy choices is by influencing habits like diet, exercise, and drug and alcohol use.
Homeschooling Dietitian Mom aims to help all families be their absolute best. With that in mind, read on for some valuable information on shaping your child’s behavior now for good health throughout life.
Guiding Kids to Healthy Choices
Diet
Diet is the foundation of good health. As the Novak Djokovic Foundation discusses, the eating habits people learn in childhood carry through to adulthood. So, while relying on processed junk foods to satiate a picky eater might seem like no big deal today, it’s a choice with serious long-term implications.
It’s rare that children enjoy the diversity of foods that adults do, but parents can promote healthy eating by offering healthy choices and modeling a good diet through their own behavior. To overcome the fear of new foods, parents should repeatedly offer new, healthy foods in low-pressure environments. Rather than forcing kids to eat something they don’t want, encourage them to try new ingredients by making them available, pairing new foods with liked foods, and getting kids involved in cooking.
In the kitchen, start by having them help with dinner, either by mixing ingredients by hand, using the toaster oven (which is safe under supervision and easy to use), or measuring portions with a kitchen scale. When they get involved, children have a personal stake, which makes learning more enjoyable.
Exercise
Like eating habits, exercise behaviors are formed early in life. If you want to raise kids who enjoy being active instead of viewing exercise as a burden, incorporate fun physical activity in the fabric of your family life.
Many parents sign kids up for extracurricular sports to keep them active, but playing sports isn’t enough. Because few adults participate in team sports, it’s not an activity that’s easily carried through to adulthood. In addition to sports, weave physical activity into your family’s everyday life. Going on family walks after dinner, running errands by bike, and getting active in the backyard together are wonderful ways to get active and strengthen your family bond.
Drugs and Alcohol
As children grow into pre-teens and teens, another health concern comes into the picture: drugs and alcohol. Substance use doesn’t just get kids into dangerous situations, it can also permanently impair their brain development. Alcohol use before adulthood affects the development of the hippocampus and the prefrontal lobe, the parts of the brain responsible for memory, learning, and decision-making skills. Drugs like marijuana have similar effects, and both drug and alcohol use in adolescence increase the risk of addiction in adulthood.
Kids who turn to drugs and alcohol are often seeking an escape from their problems. In fact, Reuters reports that kids who are bullied are more likely to smoke, drink, and use drugs. Without healthy coping mechanisms at their disposal, substance use becomes a way to escape stress, relationship problems, and poor self-esteem. By giving kids better tools for managing stress, parents can reduce the risk of substance use.
Modeling
A popular book on parenting (and a short film) is titled, “To a Child, Love is Spelled T-i-m-e” – the idea that what children really need from their parents is time. Similarly, what children need to learn is for their parental figures to model healthy behavior, set a good example, pursue their dreams.
For many adults, having children often means that plans get paused, career tracks shift and we find ourselves ending up somewhere we didn't expect. If it's time to ‘right the course of life' as a parent and pursue that online business degree, flexibility is incredibly important because of everything you are already juggling. But it's not impossible, and your children will benefit from the example you set. You got this!
Parents may not be able to control the choices their children make as adults, but they do play a crucial role in shaping those choices. While it’s possible for adults to undo unhealthy habits learned in childhood, it’s much easier to start with healthy habits and maintain them for a lifetime.
For healthy kids that grow into healthy adults, make good nutrition, physical activity, and positive stress relief a priority in your household.
Alyssa Strickland created millennial-parents.com for all the new parents on the block. Alyssa believes the old adage that it takes a village to raise a child, but she also thinks it takes a village to raise a parent! Millennial-Parents is that village. Today’s parents can be more connected than ever, and she hopes her site will enrich those connections. On Millennial-Parents, she shares tips and advice she learns through experience and from other young parents in three key areas — Education, Relationships, and Community.
It started out as a general food safety e-book. However, with the Holidays swiftly approaching, we both decided it would be better to focus specifically on Turkey Safety, especially because the following 5 steps are EXTREMELY important to prevent food poisoning.
Thawing
Cleaning
Separating
Cooking
Chilling
Of course, we didn't forget to add some tasty recipes, which my husband made and we taste-tested.
If you want more in-depth information on food safety, and you don't want to wait for me to finish my project on this subject, here are a few links to help you teach your kids:
Super cute teaching materials already prepared for you!
Many women don't realize that when they are pregnant they will require an extra 300 calories per day in their diet. This is really good news, especially if you're anything like me, and you like to eat! 😉
The other thing that is great about your increased need for calories is that it will make it easier for you meet your increased nutrition needs during pregnancy without fear of gaining excess weight. By the way, in case you are wondering, here is the recommended weight gain for pregnancy based on pre-pregnant weight.Note: This is NOT the time to be on a weight loss plan. And you should not worry too much if you gain a bit more or less than the recommendations here.
However, it is important to point out that if you gain an excessive amount of weight too quickly, this could be a sign of excessive water weight gain which can be a sign of a dangerous condition known as preeclampsia.
However, if you gain an excessive amount of weight and have any of the following symptoms:
Severe Headache
Changes in Vision
Upper Abdominal Pain
Nausea and Vomiting
Decreased urine (pee) output
Shortness of breath
Then You need to contact your doctor immediately!
On the other hand, if you are not gaining weight at all due to excessive morning sickness OR you are eating just fine but still not gaining weight, you also need to contact your doctor to make sure that you are not dehydrated or that something else isn't going on. Click here for symptoms of dehydration.
Most doctors will prescribe a prenatal vitamin. Prenatal vitamins are usually higher in folic acid and iron to compensate for the increased folic acid and iron needs of a pregnant woman. They also contain essential amounts of other vitamins and minerals, and many contain essential Omega-3s as well.
The 10 Best Foods to Eat When Pregnant are:
Lean Meat and Eggs – High Quality Protein and Iron
Leafy Greens including broccoli – Magnesium, folic acid, vitamin A, vitamin C, potassium
Water and Lots of it! (Juice, milk, soups, shakes help to provide water as well)
Gestational Diabetes
1 in 10 pregnant women will be diagnosed with Gestational Diabetes during their pregnancy. As a result, I want to briefly discuss this disease with you.
But what exactly is Gestational Diabetes and what can you do to reduce the risks?
Many people are familiar with Diabetes in general. Just like other types of Diabetes, Gestational diabetes results in high blood sugar as the result of insufficient insulin. With type 1 Diabetes, the pancreas is not producing insulin. With Type 2 Diabetes, there is insulin resistance, usually as the result of excess body weight.
Gestational Diabetes, on the other hand, seems to result in insulin in the pregnant woman's body not being available.
The reason you end up with high blood sugar is because insulin is necessary for the sugars you get through the foods you eat to be transferred to your body to be used for energy.
Unfortunately, it is not clear what causes Gestational Diabetes. What we do know is that it does not mean you had diabetes before pregnancy. Though it does mean that you have an increased risk of being diagnosed with Type 2 Diabetes later in life.
According to the Mayo Clinic:
“During pregnancy, the placenta, which connects your baby to your blood supply, produces high levels of various other hormones. Almost all of them impair the action of insulin in your cells, raising your blood sugar. (Emphasis mine). Modest elevation of blood sugar after meals is normal during pregnancy.
“As your baby grows, the placenta produces more and more insulin-counteracting hormones. In gestational diabetes, the placental hormones provoke a rise in blood sugar to a level that can affect the growth and welfare of your baby. Gestational diabetes usually develops during the last half of pregnancy — sometimes as early as the 20th week, but generally not until later.”
Who is at Highest Risk for Getting Gestational Diabetes
As with any type of diabetes, diet and exercise are your friends for helping you to feel your best and minimize the risks that can be associated with Gestational Diabetes.
Risks of Having Gestational Diabetes during pregnancy
One of the risk factors of Gestational Diabetes is a super big baby (high birth weight). This can result in the need for a Caesarian section because the baby is too big to fit through the birth canal. Also, preterm birth and respiratory distress syndrome can result from Gestational Diabetes. Another risk is low blood sugar of the baby at birth. And lastly, mom has a higher risk of Type 2 Diabetes later in life.
I hope that the information on Gestational Diabetes was helpful to you and that you are also enlightened on what I believe are the 10 best foods to eat when pregnant. There are lots of healthy foods to choose from.
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Chicken and tomatoes
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Note: This is NOT the time to be on a weight loss plan. And you should not worry too much if you gain a bit more or less than the recommendations here.
