7 Things You Can Do to Get Kids to Eat Healthier

 

Here’s how to set the stage for a lifetime of healthy eating.

Parents often feel like it’s a battle to get kids to eat healthy foods. But when kids eat healthier and adopt other good-for-you habits, such as exercising regularly, it not only keeps them healthier in the moment but makes it more likely they will continue to make healthy choices for years to come.

To make it more likely that your children will embrace healthier eating habits rather than fighting you each time you introduce good-for-you foods, you may have to be a bit strategic. But since habits learned when children are young often stay with them for life, the effort you make now is well worth it.

Here are 7 things you can do to make it more likely your kids will eat healthier:

1. Involve kids in food decisions – From selecting food at the grocery store to packing lunch for school, kids are more likely to eat foods when they have been part of the decision-making process. Present kids with healthy options to choose from but let them make the final decision.
2. Be a role model – Kids are more likely to do things that they see their parents or guardians doing, so make healthy eating a family affair. It’s easier to get kids to snack on fruit or nuts if they see mom or dad doing the same.
3. Limit junk food in the house – There’s no reason to forbid certain foods, but there’s also no reason to make them easily accessible. Get into the habit of enjoying certain foods only when you go out so portion sizes are controlled.
4. Experiment with new foods – Let your child pick out one or two new foods at the grocery store (preferably from the produce aisle) and then come up with ways to prepare the new food. Make a game out of it or try new recipes together.
5. Meal prep – Prepare healthy meals and snacks in advance so it’s easy for everyone in the family to have healthy food at their fingertips when they’re hungry. Get the whole family involved to make easy work of meal prep and to get kids more vested in eating what is prepared.
6. Eat together – Scheduling regular family meals can go a long way in getting kids to embrace healthy eating habits. It also helps them associate positive memories with healthy foods, which makes it more likely they’ll want to eat them.
7. Start the day off right – Breakfast is one of the most important times for kids to eat healthy. Get everyone in the habit of eating foods high in protein, complex carbohydrates and healthy fat to start the day. Cook up some egg muffins or breakfast burritos in advance if time is at a premium.

Instead of hounding kids to “eat this, not that,” coming up with strategies that make it more likely kids will embrace healthier eating as the norm can go a long way towards getting everyone in the family to develop healthier habits.

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Copyright 2024 © Baldwin Publishing, Inc.  Health eCooks® is a registered trademark of Baldwin Publishing, Inc. Cook eKitchen™ is a designated trademark of Baldwin Publishing, Inc. Any duplication or distribution of the information contained herein without the express approval of Baldwin Publishing, Inc. is strictly prohibited.

Date Last Reviewed: February 15, 2024

Editorial Review: Andrea Cohen, Editorial Director, Baldwin Publishing, Inc. Contact Editor

Medical Review: Jane Schwartz, RDN, CLT

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No information provided by Baldwin Publishing, Inc. in any article is a substitute for medical advice or treatment for any medical condition. Baldwin Publishing, Inc. strongly suggests that you use this information in consultation with your doctor or other health professional. Use or viewing of any Baldwin Publishing, Inc. article signifies your understanding and agreement to the disclaimer and acceptance of these terms of use.

 

Feeling Tired or Weak? You May Need More Vitamin B12

 

These are just some symptoms that can occur if you’re lacking this essential nutrient.

Your body needs a variety of vitamins every day. Some of these are considered essential nutrients because your body cannot produce them on its own. The only way to get what your body needs is through food (or supplements). One such vitamin is B12 – also called cobalamin. This essential vitamin is critical in keeping the body healthy.

Vitamin B12 is a water-soluble vitamin that is not stored in the body. That means you need to consume enough of this vitamin each day to keep your body running optimally. The recommended dietary allowance (RDA) for vitamin B12 is 2.4 micrograms a day for most adults. If you don’t get enough B12, you may experience symptoms that are just minor annoyances, but left untreated, a deficiency in this critical vitamin can lead to serious health problems.

What does vitamin B12 do?

Vitamin B12 plays a key role in how your nervous system operates. It supports the function of your nerve cells and is needed for the formation of red blood cells. It also plays a role in DNA synthesis. Vitamin B12 affects important functions of your heart, brain, nerves, bones, eyes and skin. It can also affect your energy levels.

What are signs that I need more vitamin B12?

These are some of the most common signs of a vitamin B12 deficiency:

• Fatigue
• Weakness
• Numbness, tingling or a pins-and-needles feeling in your legs, feet or hands
• Balance problems, including difficulty walking
• Cognitive problems, including memory loss or difficulty with thinking or reasoning
• Mouth sores or a swollen tongue
• Pale or yellow skin
• Painful joints
• Depression
• Muscle cramps
• Anemia

Symptoms may come on gradually or appear suddenly. You may only have one symptom or experience more than one. Many symptoms may also be due to other health conditions. A blood test can check your B12 levels to see if you are deficient in this vitamin. Left untreated, vitamin B12 deficiency can cause severe neurological problems and blood diseases so symptoms should not be ignored.

Why am I deficient in vitamin B12?

Some people don’t get enough vitamin B12 in their diets because of the foods they eat. For others, a deficiency may be caused by an inability of the body to effectively absorb vitamin B12 even when enough is consumed. Factors that may make it harder for your body to absorb B12 include advancing age, weight loss surgery, gastrointestinal disorders such as Crohn’s or celiac disease, alcohol use disorder or certain medications, such as heartburn drugs.

How can I add more vitamin B12 to my diet?

Vitamin B12 is found naturally in animal products, including meat, poultry, fish, eggs and dairy products. It may also be added to other foods, such as fortified breakfast cereals and nutritional yeast. People who follow a primarily plant-based diet, including vegetarians and vegans, may not get enough B12 from their diets because it is not a naturally occurring vitamin in plant foods. If you cannot consume enough foods containing B12, a supplement may be needed.

Many people can get the vitamin B12 they need by taking a daily multivitamin. Standard multivitamins contain more than the RDA for this vitamin. If you have a serious B12 deficiency, you may need a daily high-dose vitamin B12 pill or weekly injections of B12. Talk to your doctor or a registered dietitian about what is right for you.

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Copyright 2024 © Baldwin Publishing, Inc.  Health eCooks® is a registered trademark of Baldwin Publishing, Inc. Cook eKitchen™ is a designated trademark of Baldwin Publishing, Inc. Any duplication or distribution of the information contained herein without the express approval of Baldwin Publishing, Inc. is strictly prohibited.

Date Last Reviewed: February 15, 2024

Editorial Review: Andrea Cohen, Editorial Director, Baldwin Publishing, Inc. Contact Editor

Medical Review: Jane Schwartz, RDN, CLT

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No information provided by Baldwin Publishing, Inc. in any article is a substitute for medical advice or treatment for any medical condition. Baldwin Publishing, Inc. strongly suggests that you use this information in consultation with your doctor or other health professional. Use or viewing of any Baldwin Publishing, Inc. article signifies your understanding and agreement to the disclaimer and acceptance of these terms of use.

 

Is Climate Change Making Your Allergies Worse?

 

If you feel like you’ve been suffering more than usual during allergy season, you’re not alone.

Does it seem like your allergies have been getting worse year after year? If so, it may not be your imagination. The culprit may be climate change. As the planet warms, allergy seasons appear to be getting longer. Concentrations of allergens in the air, such as pollen, are also increasing. This all adds up to more sniffling, sneezing and wheezing for those who are long-time allergy sufferers. Even people who never experienced allergies in the past may notice they now have symptoms.

This increase in the duration and intensity of allergy seasons is not just a consequence of climate change that may happen sometime in the future. It’s a fact of life right now. No matter where you live or what the climate is like in your own backyard, chances are that you’re living among more allergy triggers than ever before.

One research study measured pollen trends in North America between 1990 to 2018. The study found that pollen seasons now start about 20 days earlier than they did in the 1990s. There’s also been more than a 20 percent increase in pollen concentrations during this time. Although the long-term role of climate change in relation to pollen patterns is not well understood, the effects it is having, and is expected to continue to have, on allergy sufferers cannot be ignored.

By increasing the amount of allergy triggers in the air, there is a higher likelihood that people will experience respiratory health issues due to seasonal allergies. This may be bothersome if you’re someone who muddles through the season with occasional sniffling or watery eyes. But if you have more severe allergy symptoms, or also have asthma, the increasing effects of allergens in the environment may be cause for concern.

There’s nothing you can do about the amount of pollen in the air or how long it lingers, but there are steps you can take to make allergy season more bearable. Here are a few tips for reducing your exposure to seasonal allergy triggers:

• Stay indoors on days when pollen counts are high (dry windy days are especially bad).
• Avoid being outside early in the morning, when pollen counts are highest.
• Skip outdoor chores, such as mowing the lawn or pulling weeds, that may increase your exposure to allergens. If you can’t get someone else to do it, wear a mask.
• Take off clothes you wear outside as soon as you come indoors.
• Shower before going to bed to remove any pollen that may be trapped in your hair.
• Brush or bathe pets that spend a lot of time outdoors, especially if they’re allowed on the couch or in your bed.
• Keep doors and windows closed.
• Don’t hang laundry outside or leave items of clothing outdoors.
• Use HEPA filters on your HVAC system and vacuum, if possible.
• Begin taking allergy medications before the height of allergy season.
• For some people, getting allergy shots provides lasting relief from allergens.

If your allergy symptoms are severe, have been getting worse or trigger asthma attacks or other respiratory issues, see a doctor for additional prevention and treatment options.

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Copyright 2024 © Baldwin Publishing, Inc.  Health eCooks® is a registered trademark of Baldwin Publishing, Inc. Cook eKitchen™ is a designated trademark of Baldwin Publishing, Inc. Any duplication or distribution of the information contained herein without the express approval of Baldwin Publishing, Inc. is strictly prohibited.

Date Last Reviewed: February 16, 2024

Editorial Review: Andrea Cohen, Editorial Director, Baldwin Publishing, Inc. Contact Editor

Medical Review: Perry Pitkow, MD

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No information provided by Baldwin Publishing, Inc. in any article is a substitute for medical advice or treatment for any medical condition. Baldwin Publishing, Inc. strongly suggests that you use this information in consultation with your doctor or other health professional. Use or viewing of any Baldwin Publishing, Inc. article signifies your understanding and agreement to the disclaimer and acceptance of these terms of use.

 

Could You Have This Common Health Problem and Not Know It?

Heart disease may go undiagnosed until it’s too late. Here’s how to be more aware of your risk.

Heart disease. It’s one of the most common health conditions affecting Americans and is the leading cause of death in the U.S., but it may not be so easy to spot. This serious disease often goes undetected at its earliest stages because it doesn’t cause any symptoms. That’s why if you have it, you may not know about it until it’s too late, such as when you have a heart attack or experience heart failure.

Is heart disease easy to diagnose?

One reason it’s not so easy to know if you have heart disease is that it’s not so simple to check for it. A doctor can’t tell whether you have a build-up of plaque in your arteries or determine if your heart muscle has weakened just by looking at you during an exam. The only way to get a very accurate picture of your heart’s health is by doing expensive diagnostic tests that are sometimes invasive and often not recommended unless you already have symptoms. However, there are easy ways to identify conditions that affect your heart health, and these shouldn’t be ignored.

What is the biggest risk factor for heart disease?

One of the biggest risks to your heart health is also one of the easiest to diagnose. It’s high blood pressure, also called hypertension. Nearly half of American adults have high blood pressure, according to the Centers for Disease Control and Prevention. This is defined as having a systolic pressure over 130 mmHg and a diastolic pressure over 80 mmHg. Less than 25 percent of people with high blood pressure have it under control – and many don’t even know they have the condition.

High blood pressure damages your arteries by making them stiffer and less elastic. This can decrease the flow of blood and oxygen to your heart. It also forces your heart to work harder to pump blood to the rest of your body, which can cause it to enlarge, thicken and not work as well as it should. Although the effects of high blood pressure may not be immediate, the damage it causes can go unnoticed for years before you develop any kind of symptoms.

How can you lower your risk?

Having your blood pressure checked regularly is an important step in keeping your heart healthier. By knowing if your blood pressure is high, you can take steps to lower it so it doesn’t cause further harm. This may be done through lifestyle changes, such as losing weight, following a healthy diet, exercising regularly, not smoking, limiting alcohol and reducing stress. It may also require prescription medication to get your blood pressure into a healthy range.

The same lifestyle habits that help you manage your blood pressure also help to keep your heart healthier overall, so adopting these habits can lower your overall risk of developing heart disease. They also lower your risk of developing type 2 diabetes, which is another major risk factor for heart disease.

Additionally, look out for any potential symptoms of heart disease and see a doctor if you experience them. Symptoms may include chest pain, shortness of breath, fast or irregular heartbeat, fatigue, chronic coughing, wheezing or swelling in the legs and feet.

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Copyright 2024 © Baldwin Publishing, Inc.  Health eCooks® is a registered trademark of Baldwin Publishing, Inc. Cook eKitchen™ is a designated trademark of Baldwin Publishing, Inc. Any duplication or distribution of the information contained herein without the express approval of Baldwin Publishing, Inc. is strictly prohibited.

Date Last Reviewed: February 16, 2024

Editorial Review: Andrea Cohen, Editorial Director, Baldwin Publishing, Inc. Contact Editor

Medical Review: Perry Pitkow, MD

Learn more about Baldwin Publishing Inc. editorial policy, privacy policy, ADA compliance and sponsorship policy.

No information provided by Baldwin Publishing, Inc. in any article is a substitute for medical advice or treatment for any medical condition. Baldwin Publishing, Inc. strongly suggests that you use this information in consultation with your doctor or other health professional. Use or viewing of any Baldwin Publishing, Inc. article signifies your understanding and agreement to the disclaimer and acceptance of these terms of use.