Q: I have a child who is 6 years and just refuses to take anything that are healthy. How could I ensure he take them? What are his nutritional needs as he is hyperactive?

A: It depends on what your child is eating right now and what you define as "healthy" food. The other question is where is he getting "unhealthy" food from? If he is only offered healthy food when he is hungry, what does he do? Will he eat the healthy foods or refuse to eat?

As I mentioned in the previous answer, offer him a variety of healthy alternatives at each meal time. Let him eat what he wants and take the food away when he does not want anymore. Do not offer him anything else, especially unhealthy food if he ask for it. If you persist with this approach, he should come around and start accepting the healthier choices offered. Also do not give him too much juice (no more than 1/2 cup twice per day) or other high-sugar drinks as he could easily fill up on those.

If he is hyperactive & will not sit down long for meals, offer him snacks often. Snacks such as peanut butter sandwich, cheese & crackers and fruit can be important addition to his diet and help meet his caloric needs. If you would like to get a full assessment of whether he is getting enough, see a dietitian.

Q: I work the midnight shift but I don't have a set schedule. It's very hard for me to eat correctly especially when I'm up during the day, I lay down for a quick nap, and then I'm up all night! I feel like I'm eating 24 hours a day! I go through this at least 2 times per week. Any suggestions?

A: Many shift workers seem to add an extra meal or miss a meal. This can have consequences for your nutrient intake, weight and feeling of well being. Eating during shift work means making some changes in the type of food you eat and the timing of your meals. Plan a typical three meals and two snacks during your waking hours. You may need to alter the time you eat to suit your shift. Eating high fibre, lower fat foods will help counteract some gastrointestinal symptoms often experienced by shift workers (heartburn, abdominal discomfort, diarrhea and constipation). To help you stay awake during your shift, eat high protein foods. To help you sleep after your shift, eat a high carbohydrate meal about 3 hours before you plan to go to sleep. Foods high in carbohydrates increase levels of serotonin, a brain chemical that promotes sleepiness.

Q: Can you give me some selection, slicing and usage tips for fresh papaya?

A: The type of papaya in our stores now through the end of summer is called a maradol papaya. It has a soft, juicy, silky-smooth, melon-like flesh, with a delicate sweet flavor. The center cavity of a papaya is filled with small, round, black seeds. These seeds have a peppery flavor and while they are edible and can be used in salad dressings, you may choose to discard them. A one-half cup serving of fresh papaya supplies an excellent source of vitamin C and a good source of vitamin A.

To select the perfect papaya, look for one that’s partly or completely yellow and free or bruises or wrinkles. The color of a papaya is not necessarily an indication of ripeness and the fruit should “give” slightly to palm pressure. To use, slice the papaya in half lengthwise, then scrape the black seeds from the shell. Scoop papaya flesh from the shell as you would remove melon from its rind. Papayas can also be peeled and diced into cubes if desired.

Q: How can I lose weight the fastest?

A: If you want to lose more than 1-2 lbs. per week then, you do probably not want to lose fat. It is recommended to not lose more than one-two lbs. per week. If weight loss is occurring more rapid than this, then water and muscle are being lost and burned, not fat. When this happens, weight loss is not permanent and more weight will be gained than before. Weight loss is a very delicate process. To do it right, you need to know how many calories you need to eat for a 1-2 pound per week weight loss. It takes a 3,500 calorie deficit to lose 1 pound of fat. The best way to lose it for good is to lose it slowly.

Q: Is it healthy to eat cereal for breakfast and lunch?

A: Due to the processed state of most cereals and the fact that they are limited in protein, we do not suggest this as the main part of a meal. It is important to have a variety of foods at all meals to ensure adequate nutrition, like lean protein, vegetables, fruit, low-fat dairy and whole grains. When choosing a cereal for breakfast, find one that has less than 5 grams of sugar and more than 5 grams of fiber per serving. We also suggest adding protein to this breakfast to control hunger, like almonds, walnuts, peanut butter or an egg.

Q: Why is eating fish good for my heart?

A: Fish and shellfish contain a type of fat called omega-3 fatty acids. Research suggests that eating omega-3 fatty acids lowers your chances of dying from heart disease. Fish that naturally contain more oil (such as salmon, trout, herring, mackerel, anchovies, and sardines) have more omega-3 fatty acids than lean fish (such as cod, haddock, and catfish).

Be careful of eating too much shellfish as some types, like shrimp, are high in cholesterol. You can also get omega-3 fatty acids from plant sources, such as canola oil, soybean oil, walnuts, ground flaxseed (linseed), and flaxseed oil.

Q: What foods are high in iron?

A: Excellent food sources of iron are clams, oysters, mussels and liver from chicken, beef and pork. Good sources are beef, shrimp, sardines and turkey.

Iron sources for vegetarians include iron-fortified breakfast cereals, spinach, kidney beans, black-eyed peas, lentils, turnip greens, molasses, whole-wheat breads, peas and some dried fruits (dried apricots, prunes, raisins).

Eating foods rich in vitamin C at the same time you eat iron-rich foods will help increase iron absorption. These foods are rich in vitamin C (ascorbic acid): oranges, orange juice, cantaloupe, strawberries, grapefruit, broccoli, tomatoes, tomato juice, potatoes, and green and red bell peppers.

Q: I’m interested in substantial weight loss. Are the calorie controlled programs a safe, nutritionally complete option?

A: When looking at losing a substantial amount of weight, remember it will take time. It is important to work with a Registered Dietitian to ensure that your program for losing weight is safe and nutritionally sound. A concern with the calorie controlled programs is that they focus only on calories. When the focus is on one item, it is easy to miss the bigger picture. There are many very healthy food choices like nuts, peanut butter and whole wheat bread that are an excellent addition to a weight management program however they are higher in calories.

Q: How much should I exercise?

A: Studies show that even the most inactive people can gain significant health benefits if they accumulate just 30 minutes or more of exercise, or other physical activity each day. For the greatest overall health benefits, experts suggest 30 minutes of moderate-intensity aerobic exercises, (walking, biking, jogging, swimming, aerobic classes, and cross-country skiing) most days of the week. Plus, some form of anaerobic exercise like muscle strengthening or stretching is recommended at least two to three times a week.

If you have been inactive for a while, you may want to start with less strenuous activities like walking or swimming at a slower pace. Beginning at a slower pace will allow you to become physically fit without straining your body. Once your body adjusts to regular exercise, you can gradually increase the pace of your workouts.

Q: How do I know how much fiber my kids need?

A: Dietary fiber is essential to overall good health and the health of the body’s digestive tract, yet 9 out of 10 Americans do not get enough fiber. Including fiber in the diet is important for everyone. Children should be encouraged to choose whole grains, legumes (such as beans and lentils), and plenty of fruits and vegetables daily as sources of dietary fiber. A simple formula can be used to determine the number of grams of fiber recommended per day for children between the ages of 3 and 18.

child’s age + 5 = fiber grams per day
For example: A 6 year-old child needs 11 grams of fiber each day.

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