If you do not know what Prader-Willi Syndrome is… please learn about it here. My families that have children diagnosed with Prader-Willi Syndrome are some of the most amazing people I know and I am honored to take care of them.
In an effort to raise funds for research there are walks scheduled all over the world called One Step Small Step. Click here for more information and consider a donation to help fund much needed research.
I was asked to prepare a handout for all participants at a walk scheduled for next weekend in the south. I wanted to share it with you. The information is general healthy eating for everyone so pass it on.
My best nutrition advice:
- Fresh food is the way to go! How do you do this? Shop the perimeter of the grocery store for the fruits, vegetables, meat, poultry, fish and dairy. Visit local Farmers Markets to stock up your homes with plenty of produce fresh from the farm.
· Read ingredient labels. If you are buying any packaged foods, you have to spend time on that label. I advise you to limit the foods that have the following ingredients listed:
o high fructose corn syrup
o food dyes (FD&C Blue 1, 2 or 3, Red No. 40, Yellow 5 or 6)
o artificial flavors (often listed on the package as artificial)
o preservatives (calcium propionate, sodium nitrate, sodium nitrite, sulfites, disodium EDTA)
· I’m not a big fan of sugary drinks (juices, sport drinks, sodas, sweet teas). Calories add up and can cause you to carry around extra weight you don’t need. Make it a rare occasion…please. Choose water (sparkling water is nice), unsweetened tea or milk to drink.
· Fat is NOT bad when used in moderation. The healthiest types of fats are from nuts, seeds, oils and avocado. You can have them, but use just a bit. Limit the amount of butter, fried foods, gravies, bacon and sausage that you and your family eat. These should be occasional foods…not every day eating.
· Wheat bread is better than white bread. Most darker breads have more fiber and nutrients in them so they are a healthier choice. Read the food label and if the bread has more than 3 grams of fiber per serving, that is great news for you. Buy it.
· RESOURCES: Do you want to learn more about nutrition? www.cdc.gov/nutrition Do you want to see how healthy your diet is? www.myfitnesspal.com
· MEAL IDEAS: BREAKFAST: peanut butter and mashed banana sandwich OR 2 scrambled eggs with sautéed spinach and lightly buttered whole wheat toast LUNCH: Turkey chili and green side salad with vinaigrette dressing OR Cheese quesadilla, carrot sticks and fresh fruitDINNER: Baked chicken, roasted Brussels sprouts and baked sweet potato OR Baked fish, brown rice and steamed broccoli with lemon.
Need recipe ideas? Look here.
Healthy Southern Food: http://www.eatingwell.com/recipes_menus/collections/healthy_southern_recipes
15 favorite Southern Foods Made Healthy: http://www.delish.com/recipes/cooking-recipes/southern-food-recipes#slide-1
Even though I live in California, I help families all over America with their nutrition. Technology makes it easy. Give me a call or send me an email if you are interested.
Melanie R. Silverman MS, RD, IBCLC 949-607-8248 or email at Melanie@feedingphilosophies.com.