Apples & Butternut Squash are Fall Favorites

As the leaves change color and the evenings become chilly, I’m reminded that it’s the season for farm fresh apples and delicious butternut squash. Versatile and delicious, both apples and squash are packed with nutrients and antioxidants.


The antioxidants found in apples have been shown to promote lung health while the fiber in apples keeps you feeling full longer. An apple a day may eveapplen help control your weight, especially if eaten before meals.

Although there are more than 7500 varieties of apples grown in the world, we normally see just 10 or so varieties in the grocery store. Instead of choosing the same tried and true apple this fall, be adventurous and bite into some of the newer varieties such as Honey Crisp, Melrose, Jazz or Pink Lady. Delicious as a snack or dessert, you can also use apples as an ingredient to enhance both the nutrition and flavor of your favorite meals and dishes. Here are a few ideas:

  • Cut up apples and sauté in a teaspoon or so of butter or canola oil. Toss in a few walnuts and a sprinkle of cinnamon and you have the perfect topping for oatmeal or whole grain pancakes, French toast or waffles.
  • Spread a whole grain tortilla or flatbread with light cream cheese or a nut butter, top with thin apple slices, and roll it up.
  • Add crunch, variety and flavor to your favorite brown rice, whole wheat couscous, or quinoa pilaf by mixing in diced tart apple chunks prior to cooking.
  • Fold diced apples into muffin batter right before baking. Check out my recipe for apple butternut squash muffins below.
  • Serve fresh apple slices with a dip such as honey yogurt, almond butter or the butternut squash dip below.

Butternut Squash

10639536_831846573513095_853539471992153049_n.jpgRich in fiber, beta-carotene, potassium and a number of antioxidants, butternut squash is a nutrient-rich vegetable that can enhance dishes ranging from soups, stews and pasta to smoothies, muffins and desserts.

I grow butternut squash in both my home and community garden and prefer it over pumpkin for ease of use, consistent sweetness, and also a larger ratio of flesh to seeds. Roasted squash seeds – just like pumpkin seeds – are rich in protein and contain heart healthy fat.

To roast butternut squash seeds, clean and rinse, then spray with oil, place on a baking sheet and place in 325 degree oven for 20-30 minutes. After they cool, place in an airtight container for storage.

The dip below is a great way to entice kids to eat more fruit. Pair with fresh cut apples, banana chunks, pineapple chunks or pear slices.

Butternut Squash Dip

6 oz. vanilla Greek yogurt
2 tbsp. whipped cream cheese
1/2 cup pureed butternut squash
1 tsp. pumpkin pie spice
Mix ingredients well and serve with fresh fruit.
Servings: 2
Nutritional Information Per Serving: 132 calories; 4 g fat; 8 g protein; 16 g carbohydrate; 100 mg sodium; 2 g fiber; Calcium 23% DV; Vitamin A 198% DV; Vitamin C 4% DV; Iron 5% DV

Butternut Squash Apple Muffins

2 cups whole wheat pastry flour
1/2 cup sugar
1 Tablespoon pumpkin pie spice
1 teaspoon baking soda
1 teaspoon baking powder
1/4 teaspoon salt
2 eggs
2 cups pureed butternut squash
1/3 cup canola oil
1 large apple, peeled and chopped
¼ cup chopped walnuts
Nonstick spray

Preheat oven to 350°. Lightly oil 2 baking tins (18 muffin cups total) or line with paper baking cups.. Mix flour, sugar, spice, baking soda, baking powder and salt in large mixing bowl. In another bowl, slightly beat eggs and mix in pureed squash and oil. Stir into dry ingredients and mix lightly. Gently fold in the chopped apple and chopped walnuts. Fill muffin cups 3/4 full. Bake 25-30 minutes until done. Loosen muffins and serve warm.

Servings: 18 medium muffins
Nutritional Information Per Muffin: 150 calories; 6 g fat; 3 g protein; 22 g carbohydrate; 8 g sugar; 140 mg sodium; 3 g fiber; Calcium 4% DV; Vitamin A 70% DV; Vitamin C 4% DV; Iron 6% DV




A New Look for the Nutrition Facts Label

The Nutrition Facts food label is getting a much needed makeover. More than twenty years since its debut, the label is catching up to current thinking in nutrition science. Expected to be phased in by 2018, consumers will have better, more eye catching information to guide their food choices. Below are some the highlights of the new label design.

Added Sugars
Dietitians are generally thrilled to see the new call-out for added sugars. While whole, unprocessed foods such as fruit, some vegetables and milk contain natural sugars, most of the sugar in our food supply comes from added sugars. Added sugars include the various sweeteners added to beverages, processed and prepared foods. For more about added sugar sources, visit

The Dietary Guidelines for Americans 2015-2020 advise limiting added sugars to no more than 10% of total calories. For a typical 2000 calorie diet, that adds up to 12.5 teaspoons (50 grams) of sugar. Even though that sounds like a lot, most Americans of all ages far exceed this limit.

When kids fill up on sugary foods, there is little room left for nutritious choices such as whole fruits, vegetables, whole grains, dairy and protein foods. Exposing teeth to sugary foods and drinks over the course of the day also leads to tooth decay. Because calories from sugar-sweetened beverages don’t fill us up or satisfy us like solid foods do, they are often just “add-on” calories that contribute to excess calories and weight gain.

Using today’s labels, it takes some diligent detective work to come up with an estimate of added sugars. The current Nutrition Facts label doesn’t distinguish between natural and added sugars. For instance, there are 12 grams of naturally occurring lactose in one cup of milk so if you are looking at a container of chocolate milk with 23 grams of sugar per cup, that means 11 grams are from added sugars. A cup of fat-free Greek yogurt has 9 grams of natural sugars so anything above that in a flavored yogurt is considered added sugar. If a product is 100% fruit, vegetable or juice, all of the sugar on the label is naturally occurring. (With fruit juice, even though the sugars are natural, they are highly concentrated so it’s important to limit to 4-8 ounces daily and choose whole fruit most of the time.)

Serving Size Reality Check
Serving sizes on the new label will more accurately reflect typical portions eaten by Americans.  According to FDA, “serving sizes will be more realistic to reflect how much people typically eat at one time.”

Bigger Calorie Number
A new big, bold number will leave no doubt about the calories contained in one serving of a food product.

Fats as a group are no longer vilified and the Dietary Guidelines for Americans 2015-2020 instead place emphasis on choosing reasonable amounts of healthier fats (think olive and canola oil, nuts and seeds, fatty fish, avocado). As a result, the “calories from fats” line on will disappear from the new label.

Updated Micronutrient Information
The four micronutrients that are mandatory on labels will be tweaked. While Americans’ intake of vitamins A and C was once problematic, this is no longer the case. Potassium and vitamin D are more important “nutrients of concern” and will replace A and C, while calcium and iron will remain. Consumers will also see the actual amounts of these four nutrients in addition to the % daily value.

Food manufacturers have until July 2018 to phase in the new labels (and smaller companies will have an additional year).  But consumers may begin to see some labels reflect the new changes prior to the deadline.

The information and graphic presentation of the new label will help families to choose more wisely, serve as an awareness tool for consumers, and assist health professionals in deciphering the key nutrient contribution of packaged foods.


All images are from the FDA website. Below is a comparison between the current label and the new label:

Source: Blogs | Pediatric Associates of the NW

Fueling up for Summertime Fun: Survival Tips for Car Trips

When our children were young, we had our own version of the Oregon Trail adventure, many times over.  We live in Oregon and both sets of grandparents live in Western Nebraska near the Oregon Trail landmark, Chimney Rock. While we didn’t have the same physical hardships of the early pioneers, we had our own stress-inducing mental hardships each summer involving three kids, two parents, and one automobile.

“How many more miles? I’m hungry! I have to go – now! She’s on my side! He’s the middle-ist kid so he sits in the middle.  I’m thirsty. He (fill in the blank) touched me/pushed me/hit me/looked at me!” And so on and on, for 1300 miles (and back again!).

Sound familiar? Too often, desperate parents pull into the nearest convenience store and raid the candy and chip aisles, grab a sweet drink and hope the food will quiet the kids, at least for 30 more miles! Of course, that strategy soon fails, because children end up cranky, tired, and of course, in need of a rest stop.

There is an easier, saner and healthier way to survive long road trips. After all, aren’t vacations supposed to reduce stress?

Planning ahead is the key to making long car trips more enjoyable. Providing stimulating games and activities, healthy snack choices and frequent opportunities to stretch, walk and burn off energy are all positive steps towards preventing friction and promoting fun. Quality break time helps families endure the long hours on the road. Looking forward to a scenic rest stop or a fun roadside attraction is better than the standard gas station and cafe, which is just another place to sit. Taking time to walk, stretch, hike or even swim in the local town pool is often the best remedy for tension and boredom.

To save time, money and stress, pack healthy picnic food and snacks. Aim to eat most snacks and at least one nutritious “picnic meal” from the cooler each day. The tips below will help you get organized for the big trip.

Pack Smart
Just like when you pack groceries, be sure to put the more durable items such as water bottles on the bottom and the more fragile items such as fruits and vegetables on the top of the cooler (another advantage: kids will see the fruits and veggies first when opening the cooler). Save your back by packing all perishables in easy-to-tote soft-sided coolers. Put the nonperishable items in separate shopping bags.

Food Safety
The last thing you want on a car trip is a sick kid or two! Be sure to keep plenty of ice or refreezable ice packs in your cooler and make sure you enforce the use of hand washing or hand sanitizer before eating.

Packing Guide
Include family favorites from all five food groups. Below are ideas to get you started.
Beverages: water bottles, milk in individual plastic containers, small (4-6 oz.) 100% fruit juice boxes
Grains: whole grain crackers and mini-bagels, sandwiches made with 100% whole wheat bread, baked whole corn tortilla chips, individual bags of popcorn
Fruit: dried apple rings, dried mango, raisins, orange wedges, grapes, packaged apples slices, strawberries, fresh cut-up fruit (melons, pineapple, mango, etc)
Vegetables: baby carrots, whole pea pods, grape tomatoes, pepper strips   , broccoli and cauliflower florets, kale, sweet potato or other veggie chips
Protein: nut butters, hummus, lean fresh deli meats, tuna in pouches or pop-top cans, jerky (beef, turkey or salmon), pistachios, almonds, walnuts, peanuts, sunflower seeds, peeled hard boiled eggs
Dairy: sliced cheese, string cheese, yogurt, bottled smoothies
Other Items: Plates, napkins, plastic tableware, condiments, hand sanitizer, refreezable ice packs, sun screen, bandages and other first aid items you may need

Finally, it is vacation so a treat or two each day adds to the fun. Just make sure the kids have plenty of opportunity for movement and active play.

Happy travels!

Source: Blogs | Pediatric Associates of the NW

Creating a new nutrition culture for children

I recently participated in a webcast with Susan Bagby, MD, who is currently the chair of the outreach committee at the OHSU Bob and Charlee Moore Institute for Nutrition & Wellness.

The Moore Institute’s central commitment is to reduce the prevalence of chronic diseases across the lifespan in current and future generations by promoting healthy, nutrient-rich diets based on whole-foods in early life – before conception, during pregnancy and lactation, and in infancy and early childhood.

Dr. Bagby discussed research on the Developmental Origin of Health and Disease and why it is important to begin with children in directing a positive multi-generational nutrition flow. I provided an overview of children’s nutrition and discussed how to engage kids in a meaningful way.

Webinar Overview:transgenerational nutrition flow

  • A snapshot of our children’s health
  • The Developmental Origin of Health and Disease (and why it’s important to reach children with this message)
  • How to engage children and elicit behavior change
  • Lots of fun examples!
  • How YOU can be a part of creating change
Click here for the slide deck that accompanies the webinar.
View the webinar.

webcast screenshot

10 Steps To Eating Green

Happy Earth Day 2016!

Better health, a safer food supply, and a more sustainable environment all result from making conscious choices about food and eating.

The principles of eating green run parallel to the basics of eating well. A green diet emphasizes a wide variety of whole, unprocessed vegetables, fruits, grains, beans, nuts, dairy, healthy oils, eggs and smaller portions of meat, poultry, and fish. A green diet is naturally high in fiber, nutrients and beneficial plant compounds known as phytochemicals. Not only are green foods easier on the planet, they also provide optimal nutrition for growing, active kids.

  1. Eat whole, unprocessed foods as much as possible. Foods in their whole, natural forms require far less energy, packaging and transporting than their highly processed counterparts. Think whole baked potato with the skin  instesummer squashad of “potato crisps.”
  2. Eat less meat. Plant-based foods such as legumes, whole grains, nuts and seeds are rich sources of protein. Most Americans eat far more protein than needed for growth, repair and maintenance. Meat production – particularly that involving ruminant animals such as cattle, sheep, and goats – has the largest carbon footprint of any agricultural activity. You don’t have to go total vegetarian to make a difference. Simply cut back on portion sizes, use smaller amounts of meat in mixed dishes, or incorporate a few meatless main courses each month.

    “American meat eaters are responsible for 1.5 more tons of carbon dioxide per person than vegetarians every year.”
    Source: Eshel, G. & Martin, P. A. Diet, energy, and global warming. Earth Interact. 10, 117 (2006)

  3. Whenever possible, eat food that is grown, caught and processed close to home. Adapt diets to accommodate the local foods that are in season. Patronize local farmers by purchasing food at farmer’s markets, farm direct stores, or community supported agriculture (CSA) food shares.

    Localharvest is a site that will help you locate sources of food produced right where you live.

  4. Grow some of your own food in a home garden, patio containers, or a community garden plot. It’s fun, educational and delicious. All the photos on this page are from my home garden.
    During world war II, the government push to grow “victory gardens” resulted in a significant contribution of fresh produce to the family table. In 1943, 20 million victory gardens produced more than 40 percent of the vegetables grown for that year’s fresh consumption.
  5. Learn more about certified organic foods and when it makes the most sense to purchase organically grown foods. Grown without the use of pesticides, synthetic fertilizers, or genetically modified organisms, organic farming employs green principles of agricultural production. Animals that produce meat, poultry, eggs and dairy products are raised without the use of antibiotics or growth hormones.

    The Shopper’s Guide to Pesticides from the Environmental Working Group is a handy reference guide when deciding whether to purchase organically grown produce. It is available at

  6. Water is the most important nutrient our body needs as well as a precious and essential natural resource. Practice water conservation and advocate for wise water use and a safe water supply in your community.
  7. Once you get food home, be wise with the waste. The biggest source of food waste is actually food that is purchased and then thrown out, uneaten. Instead of
    My hard-working red wiggler worms at work!

    nourishing bodies, food is sent to landfills or processed through sewer systems (via the garbage disposal). Compost produce peelings and scraps, coffee grounds, tea bags, and egg shells. Worm bins are a great way to turn kitchen scraps into garden gold. It’s also a fun learning project for kids.

  8. Become an advocate for safe, healthful, whole foods that are produced in a way that is friendly to the earth. Let your voice be heard! Communicate with legislators, the media, food manufacturers, advertisers, government agencies, restaurants, schools, farmers, and anyone else that has influence over the food that you eat each day.
  9. Save trees and minimize the use of plastics by bringing reusable tote bags and mesh produce bags to the store to carry home groceries and other goods. Minimize food packaging materials by purchasing foods such as dry beans, oats, rice, pasta and other foods in large size containers. Better yet, purchase foods in bulk using your own reusable plastic containers.
  10. Recycle, and more importantly re-purpose, used containers whenever possible. Steel and aluminum cans, cereal and cracker boxes, glass jars, and many plastic bottles can be recycled curbside in many communities.
    Better yet, Re-purpose the things you use everyday whenever possible:
    – Punch holes in the bottom of cleaned yogurt tubs and you have great plant start containers. The lids on the bigger tubs make great trays to catch drips.
    – Paperboard egg cartons also make great seed starters (just cut apart and put the entire well into your garden or container).
    –  Glass jars with lids can be cleaned and used to store leftovers.
    – If you have children or work with children, many containers and items can be re-purposed into creative craft projects. Pinterest is full of ideas!






Steps for Navigating Selective Eating

Picky eating is a topic I’m very familiar with. As a pediatric dietitian, the question parents most often ask me pertains to their child’s selective eating behavior. As a mom of a picky eater and a former picky eater myself, I feel their pain! At about age 5, I 20160331_154021-1clearly remember a food jag where I refused to eat anything besides peanut butter on a bread heel. Since a loaf has only two heels, you can imagine the frustration of my poor mother. The payback was when my daughter developed into a full-blown picky eater – complete with a “grapes and buttered pasta” food jag. As a preschooler, she ate the same breakfast cereal every day for a year.

Convinced that their child will surely starve, parents of fussy eaters sometimes go to great lengths to please picky palates. They serve mostly brown (or white) foods, stick to just one vegetable (usually corn) or bribe their child with dessert if they will just “take a bite” of a new food.

When parents resort to these behaviors, they set the stage for power struggles over food, which can actually undermine their child’s eating development. By giving into a child’s dietary whims, finicky food behavior is reinforced and family mealtimes become a dreaded occasion.

On the otpicky eaterher hand, when parents remain emotionally neutral, continue to offer a variety of healthful foods, and model positive eating behaviors, most kids will eventually branch out and learn to enjoy a variety of foods.

Advice for parents of picky Eaters

  1. Relax. Picky eating behavior is a perfectly normal phase at certain ages and stages in your child’s development. For instance, as infants turn into toddlers, they become more autonomous and their growth rate – as well as appetite – tapers off. As a result, between the ages of 18 months – 3 years, it’s normal for children to say “no” to many new foods.
  2. Understand parent-child boundaries in regards to eating. Offer your child a varied and well-balanced diet but don’t force him to eat a specified amount, “take just a bite,” or produce a “clean plate.” Respect your child’s ability to determine when he’s had enough to eat. If he refuses to eat at all, gently remind him when the next meal/snack will be served.
  3. Realize that it’s normal for many kids to exhibit a negative reaction to a new food. Don’t give up though — kids sometimes need 10 or more exposures to a food before they will take their first bite. To increase acceptance, offer a familiar and well-liked food alongside a small portion of a new food.
  4. Don’t make assumptions about what your child will or will not eat. Give her the opportunity to decide whether she will sample a food that she previously declared “yucky.” Tastes change as children mature.
  5. Recognize the importance of a regular meal and snack schedule and make it a priority to include a shared family meal each day. Allowing your child to graze all day inhibits a healthy appetite at mealtime. Offer water instead of sugary beverages when your child is thirsty.
  6. Try not to cater to the picky eater by making special orders or forcing the family to eat just a few meals. One strategy that worked for me was to set several easy side dishes on the table such as whole grain rolls or bread, a bowl of fresh-cut veggies, cut-up fruit, baked beans, or salad topped with cheese. There were evenings when my daughter ate a meal of whole wheat bread, milk and a few baby carrots.
  7. Prepare foods in a variety of ways. For instance, if your child refuses cooked peas, try serving fresh pea pods with a dip such as hummus, guacamole, or Greek yogurt mixed with fresh herbs. A child who shuns a bowl of salad may gladly eat leaf lettuce, tomatoes and sweet onion slices when they are layered on a sandwich. Roasted red potatoes may win over the taste buds of a child who refuses to eat mashed potatoes.
  8. Invite your child to help you with food-related tasks such as shopping, menu planning, cooking and gardening. Kids are more likely to try something that they had a hand in creating.
  9. Be a positive model for healthy eating and physical activity. Children learn more by watching what we do rather than what we say. Avoid making disparaging comments about a food that you dislike.
  10. Be sure to take your child to the pediatrician or a health care provider for regular growth check-ups. Most often, you will be reassured to see that your picky eater is managing to get enough food for proper growth. Regular check-ups can also alert you to any problems before they become serious.

In case you are wondering, I’m still a bit of a picky eater, though I definitely lean toward fresh and healthy choices. I still like bread heels, but I will eat the other slices too, as long as the bread is a hearty whole grain variety. As for my daughter, she has grown into a wonderful young lady who enjoys a variety of foods, though fruit is still not her favorite.

Savor the Flavor of Seeds


Edible seeds are a super source of nutrition

Seeds are some of the most nutrient dense, yet overlooked sources of nutrition in our diet. Edible seeds are packed with protein, fiber, healthy fats and a wide variety of vitamins, NNM2016_700x550_5minerals and antioxidants. They also add flavor, texture and interest to a wide variety of foods. The theme of this year’s National Nutrition Month® is Savor the Flavor of Eating Right and seeds add a savory, crunchy, interesting addition to all kinds of meals and snacks.

Here’s a look at just a few healthy seed choices:

Flaxseed – Flaxseed is loaded with cancer fighting lignans and plant-based omega 3 fatty acids, which aid in lowering triglycerides.  For the best results, buy the seeds in their whole form and grind as needed (whole flaxseeds go through your system undigested). Ground flaxseed can go rancid (spoil) quickly and should be kept refrigerated or frozen. A blender or coffee bean grinder works well to grind the whole seeds. Add to baked goods, meatballs, smoothies or cereal. You can also use ground flaxseed as an egg replacer. I found this out the hard way – I once added ground flax to dry oats before cooking. After adding water and cooking, the flaxseed mixture turned into a ball of glue-like matter, which is why it is capable of holding baked goods together. It wasn’t great in my oatmeal, though, and I now sprinkle ground flaxseed on top after the cereal is cooked.

Chia Seeds –These tiny seeds are powerhouses of healthy fats and nutrients. While flax needs to be ground, chia needs to be hydrated. In fact, eating chia without first combining with liquid can cause gastric distress and cramping because so much water is absorbed into the seeds. Bob’s Red Mill has a number of great recipes on how to incorporate chia seeds into smoothies and all kinds of foods. (click on the recipe tab on this page).

Hemp Seeds – Hemp seeds are a rich source of omega 3 fatty acids, complete protein and many trace nutrients. They also contain phytosterols, plant sterols that actually clean up and lower the cholesterol in the human body. Add shelled hemp seeds to rice or quinoa pilaf, smoothies, yogurt, baked goods and salads. In case you were wondering, while food hemp comes from a cannabis plant, it does not contain THC, the active ingredient in marijuana.

Pumpkin & Butternut Squash Seeds – I grow butternut squash and I always save the seeds for roasting. While the flesh of pumpkin or squash is rich in fiber and beta carotene, the seeds may actually be the most nutrient-rich part of the squash. You don’t have to wait until Halloween for pumpkin seeds – they are available year round and are also an ingredient in many natural cereals and snack mixes. Also known as Pepitas, they are rich in B vitamins, iron, magnesium, zinc and protein.478049409

Sunflower Seeds – Perhaps the most commonly eaten seed, sunflower seeds are economical and rich in B vitamins, vitamin E, selenium, protein and healthy fats. Buy the unsalted variety and add to salads, stir-fried vegetables, trail mix and cereal. Sunflower seed butter is also a great alternative to peanut and other nut butters. Use on whole grain toast, on whole grain toaster waffles or as a dip for sliced apples or pears.