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The Honolulu Advertiser

Posted on: Tuesday, February 22, 2005

Your family is ready for the new diet rules

By Doreen Nagle
Gannett News Service

The new federal dietary guidelines released last month (not to be confused with the new food pyramid due out later this year) can easily be worked into your family's mealtimes.

The Garden Patch Barley Medley fits into meatless meal plans, with its low-fat combination of fresh produce and barley.

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Raisins, high in potassium and low in sodium, are great as a snack, or in oatmeal, with nuts.
• Make calories count. This is simple to accomplish: all you have to do is buy and serve foods that are nutritious (colorful fruits, vegetables; deep-sea fish like salmon; whole grains). If you don't buy foods with empty calories (soda) or those stripped of nutritional value (white flour products) your family won't eat them (at least when they are at home).

• Encourage your school district to adapt these guidelines, if they don't already serve only healthful foods.

• Vegetables and fruits: Fill half their plates with vegetables. Choose a variety of richly colored vegetables: broccoli, red cabbage, fresh spinach (takes just moments to steam and serve), carrots (baby ones are great for lunchboxes), yams (vs. white potatoes), deeply colored lettuces. Eat whole fruits low in sugar vs. juice (which should always be 100 percent whole fruit).

• Potassium and sodium: Hallelujah! For the first time ever, the federal government has recognized the importance of potassium in your family's diet and for your family's heart: add more raisins and bananas to the shopping list; mash potatoes with the skin still on them. Delicious!

Sodium is another word for salt; buy products with low sodium content to help keep blood pressure at a healthy level.

By the way, raisins are the perfect food in this category: low in sodium, high in potassium. Keep some in a clear jar on your counter and let the kids graze.

• Whole grains: Become a label sleuth: Buy products with whole grains vs. grains robbed of their heart and, therefore, natural nutritional value. Can you name the nine whole grains? See "Parenting Tip from the Trenches" below.

• Protein: Add more fresh fish, tofu, beans, legumes (like peanuts), nuts and seeds to your shopping list. Tofu comes in a variety of styles: try them all.

• Fats: While toddlers up to age 2 need full fat in their diet, it is still necessary to choose foods low in saturated and trans fats. Olive oil is what I serve my family. Everyone over age 2 in your family should be served milk products (like yogurt) as well as other foods with low or no fat.

• Sugar: Wean products that add sugar from your shopping list. Reserve sugary treats for special occasions (that's why they are called "treats"). You should see results not just in your child's behavior, but also in her skin, hair and reduced dental problems.

A parenting tip: Expand your family's taste buds by experimenting with the nine whole grains: wheat, barley, brown rice, buckwheat, oats, quinoa, millet, amaranth and corn. (Yes, corn is a grain).

• Exercise: Many of us have love-hate relationships with exercise; do what you can to learn to love it — or at least appreciate its importance. It is much harder to stay in shape without regular exercise and don't assume your child is getting enough in school. Many schools cut physical education due to budgets. Further, PE classes often don't last long enough to be really effective. Take the family out for a weekly hike, bike and the like. Exercise helps maintain a good weight.

Doreen Nagle is author of "But I Don't Feel Too Old To Be a Mommy" (HCI).