Study: Healthy Eating Habits Begin Early

shutterstock_170755439Childhood obesity rates in the United States are still rising, and right now nearly a third of American children and teens are overweight or obese. As experts look for ways to advocate a healthier diet and lifestyle, researchers in Australia believe they may have found an important piece to the puzzle: exposing kids to a range of healthy foods right from the start.

In a study published online last month in the Journal of the Academy of Nutrition and Dietetics, scientists from the Queensland University of Technology revealed that children who eat more fruits and vegetables as babies are more likely to enjoy those foods as adolescents and adults.

Researchers looked at data for nearly 350 children from birth to nearly four years of age. Specifically, they wanted to know what types of food they ate and how often they consumed “noncore” foods—those not considered essential for daily nutrition (e.g. sweets and salty snacks). They also took into account other factors such as gender, whether or not babies had been breast fed, and when they started eating solid foods.

At the end of the study, researchers were able to determine that, on average, kids who regularly ate nutrient-rich fruits and veggies continued to enjoy those foods as they grew older. In addition, they tended to be less fussy about what they ate and more open to trying different foods.

Lead author Kimberley Mallan, PhD and her colleagues point out that a child’s food preferences develop fairly early, often in the first two years of life. For this reason, providing healthful, nutrient-rich foods and snacks (including plenty of low-sugar fruits and non-starchy veggies) is important when it comes to shaping healthy eating habits for life.

Sources:
http://www.andjrnl.org/article/S2212-2672(15)00657-7/abstract
https://searching.qut.edu.au/search/search.cgi?collection=researchmeta2&query=toddler+fruits+vegetables
http://www.reuters.com/article/2015/08/06/us-health-infantnutrition-fruit-vegetabl-idUSKCN0QB2FG20150806
http://www.cdc.gov/healthyyouth/obesity/facts.htm
http://www.nutrition.gov/life-stages/children
https://www.nlm.nih.gov/medlineplus/childnutrition.html

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A Surprising Benefit of Spinach, Plus a Delicious Recipe!

shutterstock_161756207Leafy green veggies like spinach are chock full of dietary fiber and essential nutrients to support a healthy gut and body, but did you know this beneficial super food may also come in handy when you’re trying to lose weight?

Researchers from the United States and Sweden recently reported that plant membranes called thylakoids—found in spinach and other green plants—play a role in managing hunger by slowing down the digestive process and triggering the release of certain hormones that help us feel full after eating. Add to that the fact that spinach is low in calories, tasty, and versatile enough for every meal, and the possibilities are endless! Try this simple and delicious omelet recipe today:

Spinach and Goat Cheese Omelet
Serves 1
Ingredients:
2 large eggs, lightly beaten
2 tsp. coconut oil
2 cups firmly packed baby spinach
¼ cup diced sweet onion
½ cup artichoke hearts, quartered
¼ cup goat cheese
Salt and freshly ground black pepper

Directions: Heat 1 tsp. of coconut oil in a small sauté pan over medium-high heat. Add spinach and stir, cooking for 1 to 2 minutes (until slightly wilted). Remove spinach from pan and place in a small bowl. Heat the remaining 1 tsp. coconut oil over medium heat. Add onion and artichoke hearts; sauté for 2 minutes until tender. Stir in eggs and cook 1 minute to set, gently lifting the edges to ensure all the egg is cooked. Reduce heat to low; cook 3 to 4 minutes until firm. Flip the omelet and immediately spread all but 1 tsp. of the goat cheese on top. Cover with spinach; cook 2 minutes. Fold the omelet in half and transfer to plate. Top with remaining goat cheese and season with salt and pepper. Serve and enjoy!

Sources:
http://www.americancollegeofnutrition.org/content/spinach-leaf-extract-found-suppress-appetite-increase-meal-satisfaction
http://www.universityherald.com/articles/21869/20150804/spinach-may-reduce-hunger-cravings.htm
http://www.scienceworldreport.com/articles/28410/20150802/obesity-spinach-extract-reduce-hunger-cravings.htm
http://www.ncbi.nlm.nih.gov/pubmed/19548286
http://www.medicalnewstoday.com/articles/270609.php
http://www.livescience.com/51324-spinach-nutrition.html
http://foodfacts.mercola.com/spinach.html
http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2626/2

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