Getting adequate fiber ensures a healthy digestive tract, improves satiety and decreases risk for heart disease. The following is a daily recommendation for fiber set forth by the Food and Nutrition Board of the Institutes of Medicine.
Age Fiber (Grams)
1-3 years 19 grams
4-8 years 25 grams
9-13 years Female 26 grams, Male 31 grams
14-18 years Female 26 grams, Male 38 grams
<50 years Male 38 grams
<50 years Female 25 grams
>50 years Male 30 grams
>50 years Female 21 grams
It is ideal to obtain fiber from foods that naturally provide it such as 100% whole grains, fruits, vegetables and beans/legumes. Each meal should ideally contain ½-1 cup of these types of sources to ensure adequate intake during the day. Focusing on fruits and vegetables for snacks also improves the opportunities to get fiber throughout the day. Gradually increasing fiber intake will be easier on the body than increasing it suddenly. While it is rare for consumption to be too high, taking in too much fiber may decrease the absorption of nutrients such as iron, calcium and beta-carotene.

Vitamin D is actually a prohormone that is produced in the body when our uncovered skin is subjected to UVB rays. Vitamin D is also found in some specific foods and can be taken in the form of supplements. Although these three options of getting Vitamin D exist, approximately ½ of the world’s population is still deficient.
Many know of the health benefits of vitamin D in combination with adequate calcium in maintaining bone health. When deficient in Vitamin D, the body may need calcium for other metabolic processes, therefore it is leached from the bones. This can lead to fractures or osteoporosis. Beyond helping maintain bone integrity, Vitamin D has been found to play a role in the prevention of diabetes, cancer and heart disease. Adequate Vitamin D may assist in a healthy immune system and can suppress the immune response in autoimmune diseases such as MS.
Daily Reference Intakes for Vitamin D
Infants 0-12 months 400 IU
Children 1 year to Adults 70 years 400-600 IU
Adults > 70 years 400-800 IU
The body’s most potent source of Vitamin D is direct UVB sun exposure and sensible exposure (generally 15 minutes 2-3 times per week), may outweigh the risk for skin cancers due to the potential in reducing risk for many other cancers and diseases.
Supplementing with Vitamin D may be necessary for individuals who are deficient. It is recommended to get tested for deficiency at the end of winter. Including vitamin D rich foods such as salmon, egg yolk, fortified dairy products, cod liver oil and sun exposed mushrooms can assist in preventing deficiency.
Sources: Today’s Dietitian, National Heart, Lung & Blood Institute

Smoothies can be a convenient snack, meal replacement or cold summer treat. The key to making a delicious, well-balanced smoothie is to invest in a reliable blender and keep healthy ingredients on hand. Making smoothies with your kids is a great way to get them involved in creating a healthy meal or snack and teach them a bit about nutrition along the way.

While smoothies purchased outside of the home may be convenient, making your own prevents the overconsumption of unwanted sugars or drinking a smoothie that is not nutritionally balanced. The following tips will help you create your own smoothie masterpiece:

1. Decide if it is a snack or meal replacement. Breakfast smoothies are great when you are in a hurry to get out the door but they need to have enough calories and nutrients to keep you feeling energized all morning. On the other hand, drinking a smoothie for an afternoon snack may be a smaller portion and/or have one or two less ingredients.
2. Choose whole, fresh or frozen fruit. Fruit juice will quickly raise blood sugars and prevent lasting energy. Whole fruits contain fiber which allows sugar to release slowly in the bloodstream, especially if combined with protein and healthy fat.One or two pieces of fruit will add sweetness to your smoothie.Frozen bananas and strawberries are my personal favorite!
3. Sneak in a vegetable.Choose 1/3 cup leafy green, ¼ cup diced carrots, celery or cucumber per serving to add valuable nutrients and extra fiber.Just a small amount can boost vitamin and mineral content without overpowering the flavor of the smoothie.
4. Take it a step further: boosts.Boosts add high quality fiber and omega-3 fatty acids to fight inflammation and aid in satiety.Just 1 tablespoon of chia,flax or hemp seeds will do the job.
5. Before you blend: depending on your ingredients chosen, add water and/or ice and blend to the desired consistency.It may take a little trial and error to get it perfect.If you like it thick and creamy texture you can use a dairy or non-dairy alternative without added sugars with ½ cup of ice before blending.

Enjoy your well-balanced smoothie loaded with nutritional benefits!

Carbohydrates make up approximately 40-60% of the calories of a well-balanced diet. Carbohydrates are one of the 3 categories of macronutrients, which also include protein and fat. Carbohydrates and protein provide 4 calories per gram while fat provides 9 calories per gram. Carbohydrates provide our muscles and nervous system with a readily available form of fuel. However, the quality of the carbohydrate source and how processed it is, can determine how beneficial its consumption is for our energy and stamina. For the sake of simplifying the body’s way of using carbohydrates, we can distinguish good quality carbohydrate sources from others by describing how fast or slow the carbohydrates are broken down into sugar into the blood and utilized for energy. Using the categories “fast burning” and “slow burning” carbohydrates can help us make smart choices when creating balanced meals and snacks for our family.

Choose more often: Slow burning carbohydrates

Whole grains such as brown rice, teff, amaranth, barley, farro, millet, buckwheat, 100% whole wheat pasta, 100% whole grain bread additives (with few ingredients/additives)

Whole fruits, especially those with a high fiber content such as berries and apples

Fibrous, non-starchy vegetables such as leafy greens, bell peppers, and cruciferous vegetables

Starchy vegetables such as sweet potatoes, yams and squash

Beans and legumes, which also provide some protein

Choose less often: Fast burning carbohydrates

Processed grains such as high sugar cereals, white pasta, white rice, and breads

Sugary foods such as pastries, cookies and cakes

Fruit juice (limit to 4-6 ounces per day– fiber is removed and it is a more concentrated form of sugar) Sweetened beverages

While summer defines unlimited fun and activities, it could pose a challenge for parents to keep their children hydrated. Here are 5 easy tips that will help you to keep your child hydrated:

1. Include fruits like watermelons, strawberries, raspberries, orange and peaches that havehigh concentration of water.
2. Get colorful cups and straws, choose fun sippers and travel bottles for them. You can let them pick their own color, favorite characters and shapes to make it interesting.
3. Make popsicles for your child. Just pour juice into ice tray, freeze it and serve them.
4. You can make flavored water with fruits like strawberry, mint, lime and many more refreshing ones.
5. Serve tender coconut water. It has lots of natural minerals and also easy to get.

Come summer! To freshness, flavorful and vibrant color- Carrots are here to rule the healthiest food chart. A power-food to many health benefits, it aids in beautiful skin, vision, cancer prevention and anti-ageing, to list a few.
Right from our parents to our popular animated character- Mr. Bugs Bunny, Carrots has been propagated as the “must-have” in our diet plan. Let’s find out why Carrots are the favorites!
Carrots are a rich source of Vitamin A, which promotes good vision esp., Night vision. It contains Beta- carotene that also helps in slowing down ageing, as it acts as an anti-oxidant to cell damage and rejuvenate metabolism regularly. The high level of Vitamin A content and its anti-oxidant properties prevents the skin from daily sun-damages. Its fiber flushes the toxins and cleanses the body. Hence, eating carrot will give you healthy skin.
What more? Carrots can help you to prevent cancer, heart diseases due to its anti-oxidant properties. You can also have healthy gums and clean teeth by munching on carrots after meals, as it scrapes of plaques and food particles.
The coolest thing is that carrot can be consumed raw, cooked into a delicious meal, drink as coolers, used as natural coloring to food etc.
Some facts about carrot:

• Did you know that apart from orange color, carrots are also available in white, yellow, red, purple.
• The original color of carrot was purple but it turned orange due to mutation.
• Carrots date back to as far as 10th Century in Persian and Asia Minor (currently Afghanistan).

Potatoes are a hearty staple that have influenced world history throughout the ages For example, the Irish Potato Famine led to a mass migration of people from Ireland during the 1840’s and 50’s. They came to America in search of abundance and hoped to leave the Potato Famine in the rearview mirror. The cause of the Irish Potato Famine was blight, which affected the various kinds of potatoes in Ireland, causing a greatly reduced crop. But eventually some of the potatoes were able to overcome the blight, which is one of the truly amazing benefits of natural diversity.
Potatoes are an amazing vegetable. They are the fruit of the soil in that they can be fried, baked and boiled. You can peel away the potato skins, but that might well be a mistake as scientists say there are nutrients in potato skins that can fight cancer.
Potatoes have carbohydrates and thus can help you gain weight if that’s what’s needed. Potatoes also aid digestion. In terms of skin care, potatoes feature Vitamin B-complex, and minerals like potassium, magnesium, zinc and phosphorus. Potatoes also help aid brain function because of the zinc and phosphorus.
Here is a healthy recipe for baked potatoes:
Slice the potato in half, leaving the skin on. You could par boil it first if you’d like, but even if not, that’s okay anyway, just be sure to cook them in the following manner; put the potato on a baking sheet, lightly oil the pan with olive oil, bake the potato in your toaster oven, and then top with low-fat sour cream and chives when they’re done.

In the pioneer and frontier days, people ranging from American Indians to Afrikaners had to rely on their own intuition and smarts in order to treat and cure minor colds, the flu and other ailments.
The first item and symptom that might be addressed without running off to the local pharmacy is a sore throat. While some people automatically look for a prescription, this is a recent phenomenon. As recently as the early 1970’s, getting a prescription was considered a big deal, and there wasn’t a pharmacy on every corner of the typical American town.
When you and/or your child have a sore throat, it’s important to get them to gargle with salt water. This is important because as the proverbial “Old Wives Tale” says gargling with hot water teeming with salt may be your best friend when it comes to taking on a sore throat. The reason it works is the iodized crystals that comprise salt (NaCl) are the only things small enough on the molecular level to penetrate and permeate the throat lining. Cough drops and other medicines aren’t as effective as simple warm salt water
Sometimes it seems that our grandparents were more “modern” than we are today as the old home remedies do work. Remember in general terms to feed a cold and to starve a fever. And always consult with proper medical professionals.
In Ancient times, salt was a major commodity that made traders rich in the Far East, the Middle East and Ancient Rome. And even today, salt can enrich your at-home remedies, if you just give it the proper chance to work its wonders.

Have you ever considered how delicious that tomatoes and red bell peppers would be when combined and sautéed? Why not give this recipe a try?
Cut up tomatoes into thin slices, or even cubes, and then add them to thinly sliced red bell peppers. Cut up some garlic and sauté it all in a pan on very low heat with a cover on it.
There are many reasons to eat tomatoes. They are, first of all, a fruit and not a vegetable! They are loaded with vitamins. Tomatoes became a staple food in the United States in the mid 1800’s.
They are known to fight certain types of cancers. This is because of lycopene, which gives tomatoes their red color. Lycopene is believed by scientists to help fight cancer. By cooking the tomatoes slowly, you’ll be breaking down the cell walls and releasing the lycopene. Then by eating the tomatoes along with olive oil, the olive oil itself will assist your body in absorbing the lycopene.
Tomatoes also can help to prevent DNA damage. As they are loaded with Vitamin C and Vitamin A, tomatoes regulate damage from free radicals, which are at the forefront of the human ageing process.
As for red bell peppers, they can also be eaten raw, and they can be used as a garnish on salads or many other foods. The key here to understand as parents is getting your children to try and develop a taste for combining certain kinds of foods. You might also wish to combine tomatoes and red bell peppers in tomato sauce for pasta. The only limits in the kitchen are after all, your own imagination.

Safety and sanitation in the kitchen is vital to producing a healthy, vibrant and attractive environment for your family. The basics of this would include using hot water over cold. Then, don’t be afraid to use the soap.
Clean all of your surfaces and even give your kitchen garbage bin a good going over every now and again with hot water and dish soap. Don’t worry if you let your garbage bin soak outside in the afternoon sun while its filled with hot water and antibacterial soap.
Head off ants and other annoyances by cleaning your floor of crumbs and other debris. Use liners in your kitchen trash bin and change them frequently. Remember that sponges are a good place to accumulate germs and bacteria, so don’t be afraid to throw them in your washing machine in the hot water cycle. You might want to consider using wash clothes instead of sponges. You might want to consider having several types of sponges, each with a different function: some for washing dishes and others for scrubbing pans.
Don’t forget to wash and clean off and then properly air dry your dish rack and the rubber matting that usually goes under it. If you don’t it might easily become a gathering place for the very worst of germs. Keep your knife blades sharp, but keep your attention to cleanliness even sharper. No one said it’s not hard work, but if you train your children to follow this path they will not depart from it in future decades.

Calorie Counter
To have a strong and healthy child, protein will have to be a part of the dietary regimen. Moreover, there are different types of protein.
Consider protein from hamburger, lentils, mozzarella, tofu, eggs, refried beans, chicken and shrimp. All of them are potential sources, but which is best for your child’s varied tastes?
According to U.S. government statistics as well as the United Nations, children who are between the ages of 9 and 13 should consume 34 grams of protein per day. This is a rough estimate. More active children playing sports like baseball, softball and soccer might indeed require even more in comparison to static gamers.
We’re talking about 2,500 calories per day here.
Try to hit on all of the major food groups of course and get your children interested in fruits and vegetables. Bananas are an excellent starting point as they make an excellent snack and can be used with breakfasts and desserts. Grains might include 2 slices of bread or a half cup of cooked pasta. A cup of raw, leafy vegetables are another good choice. Three pieces of fruit per day is considered a fine routine for adults, and your child should have at least one piece of fruit per day.
In the end, as with all things, research and planning, as well as knowing your own child’s particular tastes, is the key to organizing a sound nutritional regimen. Don’t forget to consult your family doctor to get more specific information and to fill knowledge gaps.

It’s not too early to start thinking about your traditional Thanksgiving dinner. This year, why not try something special and unique? If you’re having turkey or chicken, try coating the outside of the skin with low fat mayonnaise. This will make the bird extra juicy. Then there’s the issue of the stuffing. Try adding walnuts and celery to your stuffing and then putting a good portion of it inside your bird. As for potatoes, try par boiling them first, then cubing them and topping them with lots of your favorite spices, and cooking them along with the bird and stuffing. Cranberry sauce is augmented with tangerines and oranges, while sautéing red bell peppers on the side is another nice treat.
Dessert is the place where you’ll most likely be best able to cut back on the caloric intake. How about choosing lots of fruits this year? If you’re doing the apple pie thing, why not just have a very small slice, and skip the ice cream?
For beverages, skip the beer. Beer has cortisol which makes fat adhere around your abdomen. Estrogen is not a great beer ingredient for men either. Why not try soda water with some slices of lemon or lime instead?
Remember that with some meticulous planning, imagination and a little self-discipline and self-denial, this Thanksgiving might just be your best one yet! There’s no exact formula and only you can decide what’s best for your family, but there are a plethora of choices for healthy, and hearty eating.

Oils, Fats and Sweets are a major issue when it comes to your child’s nutrition. About one-third of your child’s diet should come from fats. So if your child has about 1,500 calories per day, that would be about 59 grams of fat. Saturated fats raise cholesterol levels more than unsaturated fats, so keep your eye on palm oil, dairy products and meat. Saturated fats should constitute about 10 percent of your child’s daily caloric intake.
Sugar is another important item to watch over carefully. Try to minimize the chocolate, pancake syrup and soft drinks. Rainbow Chefs would recommend low-fat dairy items and very lean meats. Unsaturated vegetable oils are a good choice, but don’t forget to mix in the olive oil. Always check the label for nutritional information. And don’t let your kids add extra sugar on top of their meals. Even with a hot cup of tea, try to steer your kids towards lemon and honey, or just lemon if possible.
Obesity is a major issue in American life. In comparison to previous generations, America’s young people are in a state of nutritional crisis. The reasons are legion. We could take into account the lack of exercise, the lack of group sports for many, the video game craze, fast food, computers and a lack of hard physical activity. But even if some or all of those things are true limiting your child’s exposure to oils, fats and sweets one of the major keys to keeping them on the right nutritional track.

Getting your family to eat healthy doesn’t have to involve serving one vegetable and skipping dessert or breakfast. In fact, it means the opposite. A balanced, well timed meal is actually more important to weight loss, gaining energy or feeling healthy than skipping a meal or completely cutting back on fatty or sweet foods.

• Always eat breakfast; it is one of the most important meals of the day. Breakfast, jumpstarts your metabolism and will give you and your children the energy to get through the day
• Try submitting sugary breakfast cereals with healthy high fiber ones such as raisin bran. Add fresh fruit for sweetness and flavor.
• Try cutting back on white break and pasta. Sugar and starch in these products is not only unhealthy but can cause weight gain. Simple substitute for brown or whole wheat for a much healthier option.
• Eat healthy snacks such as fresh fruit or vegetables, remember that these should be eaten on an empty stomach to that your body absorbs the nutrients properly
• Avoid drinking cold water after a meal. Wait twenty minutes to half an hour after a meal before drinking. Water can solidfy the oily substances in the food you have just eaten which cause digestion problems and other damage.
• Add cucumbers and green tea to your diet. Both cucumber and green team contain healthy nutrients and enzymes that can help to clear chemicals from processed food out of your body.
• Serve meals on plates rather than serving from a dish on the table. This allows you to control portion and make sure that all of your children are eating the right amount of vegetables.
• Don’t have dessert immediately. Waiting a few hours after dinner so that your dinner is processed and you will be able to digest your dessert more quickly.

Any parent knows that it’s hard to feed a child vegetables, but it’s even hard to feed them green vegetables. Here are a few tips that might help.

• Srve veggies for breakfast.Try mixing them in omelets or even smoothies.Spinach and green pepper are a good start
• Add lettuce and spinach to lunchtime sandwiches, they will add flavor and nutrition plus your kids probably won’t even notice.
• Add fresh sliced cucumber or even fresh string beans with low-fat yogurt dip as a snack item.
• Mix and prepare guacamole to serve with everyday snacks that can range from vegetable to chips and crackers.
• Serve a salad 15 minutes before every meal. Your family will eat more vegetable while waiting for dinner

Packing a lunch for school can be time consuming and on occasion you might be tempted to throw in a cheese sandwich, a bag of chips and call it that. However, there are plenty of easy, healthy options.

• A ham sandwich wit spinach or lettuce on a whole wheat bread is a classic lunch that your kids probably love. Cut the cheese and use mustard instead of mayo and it healthy as well. Throw in an apple as a snack and give your child a bottle of water.
• A small salad with low-fat cheese, vinaigrette dressing and a bunch of grapes on the side can be a great way to introduce your kids to veggies.
• Try making a peanut butter sandwich on a whole wheat; add an orange and carrot sticks to add more flavor and nutrition.
• Pre-peeled boiled eggs with mustard are a great fun lunch for your kids. Try serving with a small bowl of pre-slices kiwi, low-fat cheese and whole wheat crackers.
• Make a tuna salad with mustard and olive oil instead of mayo; pile it on a whole wheat roll along with lettuce and tomato. Serve with carrot sticks, an apple or string beans.

When you think of a “traditional farm” you think of an elderly couple and a small farm with cattle crops and some fruits and vegetables. Well the farms these days are a little different. Our potatoes are sprayed with about 3 different chemicals, and then stored for 6 months because they are not edible. Most farms are huge and that’s why the little mom and pap farms don’t survive.
One of the main chemicals our potatoes are sprayed with is called bugnip. A farmer sits in a roomful of controls and sprays them. Bugnip kills all the bugs and kills its way to grow any further. After, 5days they are picked any stored for at leas 6 months. I’m not trying to make you scared to eat potatoes I’m trying to convince you that you need to buy organic foods, because not only are your potatoes sprayed with this almost all the big brand fruits and vegetables.

1. 3 SLICES OF TOMATOES
2. 3 PIECES FRESH BUFFALO MOZZARELLA
3. BOUQUET OF WATERCRESS
4. 2 TEASPOONS EXTRA VIRGEN OLIVE OIL
5. 1 TEASPOON FRESH LEMON JUICE
6. ½ TEASPOON SALT
7. ½ TEASPOON FRESH CRUSH BLACK PEPPER

• Seckel pears (or other small pears)
• Pear or apple juice
• White wine
• Fresh lemon juice
• Whole cloves
• Small cinnamon sticks
• Fresh raspberries (or other berries)
• Mint sprigs



Peel the pears, starting ¼ – inch from the stem, leaving the top ¼ – inch unpeeled with the stem attached.
Using a small melon baler or sharp knife, carefully core the pear from the bottom, making a small hollow area for the cheese.
Combine the pear juice or apple juice, lemon juice, white wine clove and cinnamon sticks in a deep saucepan with a cover. Place the pears, stem up into the saucepan and set the pan over medium heat, cover and simmer for 15 to 18 minutes. Carefully remove the pears from the pan, reserving the poaching liquid, and let cool.
Strain the poaching liquid into a small saucepan and set over medium-high heat. Cook for 20 minutes, or until the liquid reduces in volume by one-third. Remove from the heat and keep warm.

For the Apricot Yogurt: (about 12 servings)

• 2 qt. plain nonfat yogurt
• 6 Tbsp. confectioners’ sugar
• ½ tsp. pure vanilla extract
• 1 cup dried apricots
• 1 cup apple juice

Line a sieve or colander with 2 layers of cheesecloth and place it into a slightly larger pot. Combine the yogurt, confectioners’ sugar and vanilla in a mixing bowl; mix well. Transfer the mixture to the prepared sieve or colander. Cover and transfer the sieve or colander in its pot to the refrigerator and chill for 3 to 4 hours. The yogurt will drain quite a bit of liquid, so it is important to keep your sieve or colander in the pot.
Combine the dried apricots and apple juice in a small saucepan set over medium heat. Bring to a simmer, cover and simmer for 15 minutes, or until softened. Transfer to a blender or food processor fitted with a metal blade; process until smooth. With a rubber spatula, scrape the apricot puree into a large mixing bowl and let cool. Pour the drained yogurt into the apricot puree and mix well.
To assemble: (12 portions)

• 1 ½ cup diced pineapple
• 4 ea. kiwi fruit, peeled and finely diced
• 2 ea. small mango, peeled, pitted and diced
• 2 cups blueberries
• Fresh mint sprigs for garnish

(NOTE: If above fruit is unavailable or not in season, use colorful fruit and berries that are in season and available.)


Gently toss the pineapple and kiwi in a small mixing bowl. Gently toss the mango and blueberries in another small bowl. Spoon about 4 tablespoons of the apricot yogurt into a parfait dish or martini glass. Top with about 4 tablespoons of the pineapple-kiwi mixture, then 2 tablespoons of yogurt and 4 tablespoons of the mango-blueberry mixture. Top with a final dollop of apricot yogurt. Garnish with a fresh sprig of mint.