In another marketing gimmick, the food industry has taken dried fruit from its image as simply the prunes eaten by grandparents, and turned it into a hot health food with many exciting options.   But, how does it really measure up?

Dried fruit has less vitamin C than fresh fruit. Good dental hygiene is a must, as well, because the sticky nature of dried fruit can lead to tooth decay.   Dried fruit also has less water than fresh fruit which means that it has more calories per bite.    Those calories are only further bumped by the frequent use of unhealthy additions – added sugar , granola clusters, chocolate,  glazes, and a “yogurt” coating (which is really oil, sugar, and non-fat milk powders).

That being said, dried fruits do offer a good, convenient alternative to fresh fruit for meeting the recommended daily servings of fruit.  Just be sure to keep these tips in mind when shopping.  Fruit contains naturally occurring sugar so the food label can be misleading.  When looking for sugar content, instead look at the ingredient list. Skip any with added sugar.  Other than cranberries, additional sweetening shouldn’t be needed.  Banana chips tend to be fried in coconut oil – another skip.  Finally, don’t purchase any dried fruit based on claims such as their antioxidant content, ability to “cleanse and purify the heart”, or added vitamins.  Most claims are unsubstantiated.

   Is your child feeling sluggish and tired?  Having trouble fighting colds?  One possible explanation may be that your child is low in iron.  In the body, iron aids with the transport of oxygen in the blood to the muscles and tissues.  In the tissues, iron helps produce energy, support the immune system and aids in brain development. Thus, when the body doesn’t have enough iron stores, it can result in poor academic performance, fatigue, trouble maintaining body temperature, and decreased immune function.

The recommended intake for children aged 4-8 is 10 mg/day and for children aged 9-13, the recommendation decreases to 8 mg/day.  You can help your child meet these levels by offering plenty of foods high in iron such as lean beef, turkey and pork, enriched breads and cereals, and beans.  Preparing food in an iron skillet can also transfer some iron from the skillet to the food being cooked.   Also, vitamin C boosts the absorption of iron from food.   Therefore, serving an iron-packed lean beef burger with a vitamin C-rich slice of tomato gets you a double punch of nutrition.

All cow milk has roughly the same amount of calcium and protein.  The difference among types of cow milk is based upon the different amounts of fat in the milk.  Whole milk is milk that has nothing removed.  Its fat content is about 4% of its total content.  Two percent milk has roughly half as much fat as whole milk.  Similarly, 1% milk has half as much fat as 2% milk.  Nonfat milk has all of the fat removed and is also called skim milk, based upon the way the cream is “skimmed” off the top of the milk during production.

Children under the age of two need whole milk because the additional fat is needed for nerve and brain development.  However, older children and adults do not need the additional fat and would benefit in general from fewer calories and fat.  Thus it is recommended for the general population to gradually transition to 1% or nonfat milk after the age of two.  While 2% milk may sound much healthier than whole milk, it still contains the same amount of fat as in about 2 slices of bacon.  If your family hasn’t already made the transition, gradually begin working down towards 1% or nonfat milk.  To ease the transition, you can mix two grades of milk together, such as whole and 2% milk, and slowly increase the proportion of the lesser fat milk until your family’s tastes have adapted.

Legumes, or beans, black-eyed peas, and lentils, are a dietary source of protein.  Similar to animal proteins such as meat, poultry and fish, these plant proteins also provide iron and zinc. In addition, because they come from plants, legumes are a great source of fiber, folate, and naturally cholesterol-free.

White Bean Burgers

1 can (15-16 oz) great northern beans, drained

1 can (4 oz) chopped green chiles, undrained

2 medium green onions, chopped

1 cup plain dry bread crumbs

1 egg, beaten

¼ cup yellow cornmeal

2 tbsp vegetable oil

Slices of cheese (such as Monterey Jack and Provolone)

Mash beans in a bowl.  Mix in chiles, onions, breadcrumbs and eggs.  Shape into 4-5 patties.  Coat each patty with cornmeal.

Heat oil in large skillet over medium heat.  Cook patties in oil around 8-10 minutes, turning at least once until crisp on both sides.

Top with cheese slices and cover until cheese is melted.

Pomegranates are in season and with a potent antioxidant concentration, they have bumped up the food chain to superfood status.  Many people hesitate to buy pomegranates because they aren’t sure how to pick and eat them.

First, cut off the crown and then cut the fruit into sections.  Place the sections in a bowl of water and then roll out the red juice sacs with your fingers.  Remove any of the white-colored pulp membrane that may be stuck to the juice sacs.  Strain out the water and eat the juice sacs whole, seeds and all.  Keep in mind that the juice can stain clothes skin, and some countertops.   

Pomegranates can be eaten as is or used as a garnish on sweet and savory dishes like yogurt, pancakes, grilled fish, or couscous.   Add a handful of seeds for a colorful new flavor to garden salads.   Pomegranate juice is also becoming more widely available in grocery stores. 

Enjoy these fruits before the season ends!

1 12 oz can of regular soda = 10 teaspoons of sugar

10 teaspoons of sugar = 40 grams of sugar

40 grams of sugar = 160 calories

3500 calories = 1 pound of fat

16.64 pounds = the number of pounds of body fat gained if one soda is drank every day in addition to your daily caloric need