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Have you heard about MyPlate?

 Do you ever wonder what happened to the food pyramid? It received a makeover. The new updated version is called MyPlate and you can learn all about it on chooseMyPlate.gov. This website created by the USDA provides useful information and resources for a fun informational way to learn more about nutrition. The website is created for every life stage group to teach about 5 food groups: fruits, grains, vegetables, protein and dairy.

When you explore the website, you can find:

  • Informational quizzes to test your knowledge.
  • Recipes, meal plans and plans for staying on a budget.
  • BMI calculator.
  • Calories each exercise can burn.
  • Consumer friendly resources to help food waste consideration.
  • Seasonal and State resources.
  • YouTube videos that share tips, family stories and much more.

 

Overall this website is a great foundation for learning about nutrition and health. It seems today nutrition information can be controversial and get confusing, but MyPlate makes a simple way to learn the essentials. Myplate.gov creates a way to promote small changes adding up to big wins you can benefit from!

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Eat right at any Age and teach your Kids to do the same

March is National Nutrition Month,

Caregiver USA offers homemaker services. This service focuses on nutritional value for clients who cannot prepare meals or cannot go to the grocery store on their own for fresh foods, but it’s never too late or too early to think about preparing meals or keeping fresh foods in the home!

Whether you want to lose weight, maintain your current healthy weight or help your children grow up healthy and strong, proper nutrition plays a key role in meeting these goals. It’s important to understand what – and how much – you should be eating and drinking as well as how to set your children up for a lifetime of healthy nutrition habits.

Eating for weight loss or maintenance as an adult

You might remember learning about the United States Department of Agriculture’s (USDA’s) Food Guide Pyramid when you were growing up, and you also might recall hearing that it was replaced by something called MyPlate in 2011. My Plate provides an easy visual aid for how you should fill your plate at each meal. It promotes eating plenty of fruits and vegetables, which should cover half of the plate. Grains occupy a quarter of the plate, as do protein sources such as meat, fish and poultry. A glass of milk rests to the side, and desserts are nowhere in sight.

It is important to note however, that this perfect plate is something to strive for most of the time, while allowing exceptions for the occasional indulgence. If you commit to a meal plan that makes you feel constantly deprived, chances are, you will not stick to it long-term. Your best bet is to eat healthful, nutrient dense foods most of the time, but also learn how to incorporate treats in moderation.

The USDA advises us to focus on variety, amount and nutrition, choose foods and beverages with less saturated fat, sodium and added sugars, and to start with small changes to build healthier eating styles.

Visit choosemyplate.gov for a wealth of information on nutrition, including access to the MyPlate Checklist Calculator, (click on Online Tools then on Daily Checklist) which can help you calculate your personal calorie needs. Armed with that information, you can click through to your personalized Food pattern and plan for maintaining or achieving a healthy weight, which will tell you how many servings you should eat from each food group. You can even use MyPlate’s online SuperTracker to help you plan, analyze and track your diet and physical activity.

Helping your kids establish healthy eating habits

If you have children or grandchildren, you have an opportunity to help them develop healthy habits right from the start. Childhood is such an important time for proper nutrition because children are growing and developing at a rapid rate and need essential nutrients to fuel that growth.

“Parents, most often moms, are the gatekeepers for their families,” said Lindsay Brin, C.P.T., B.S.E. Exercise Science, creator of Moms Into Fitness. Ms. Brin is an internationally published author and sought-after fitness professional in the prenatal and postnatal field. She has starred in and choreographed 56 fitness DVDs designed for moms, based on her research with major universities. “When your kids are little, you control their access to food. You can look at this as a lot of pressure or as a wonderful opportunity.”

Following are some recommendations from Ms. Brin and her team of dietitians at Moms Into Fitness:

 

  • Make sure your kids regularly consume foods containing the top nutrients –calcium, fiber, protein, iron, antioxidants and omega-3s.
  • Feed your kids balanced meals using the plate method.
  • Do not force children to clean their plates.
  • Eat as a family at the table with no distractions.
  • Encourage kids to help prepare their meals and snacks.
  • Remember that it is normal for toddlers to be picky eaters. As long as they are growing appropriately, it is nothing to be immediately concerned about.

o   Be prepared to offer new foods 10-12 times.

o   Try various preparation methods.

o   Only offer one new food at a time and serve with familiar foods your child already likes.

  • Limit milk to two cups per day, juice to a maximum of 4 ounces per day, and do not allow children to drink diet or regular soda daily.
  • Learn the appropriate portion sizes and servings per day your kids should eat from each food group. Portion sizes for kids are different than those for adults and often different from the serving sizes you see on most nutrition labels.

What about snacks?

While mindless snacking throughout the day or snacking on a lot of junk food is not healthy, thoughtfully planned snacks can be a wonderful way to meet your family’s nutritional needs. Treat snacks like mini meals, and if you do serve yourself or your loved ones a convenience item such as pretzels, crackers or a granola bar, pair it with some produce, protein or dairy.

Whether you are heading to the zoo or museum for the day, meeting friends for an afternoon play date or perhaps just running some errands, plan ahead and pack snacks from home.

“By providing most foods from home and balancing your plate, you are able to also limit some of the most notorious dietary dangers – excess sodium, saturated fats and added sugars,” Ms. Brin said.

Non-perishable snacks might seem to be the most convenient items to pack, but if you invest in a few thermoses, some ice packs and an insulated lunch tote or small cooler, you can easily bring along string cheese, yogurt, fruit, and veggies with hummus or other dips. You can even skip the drive-thru on a full-day excursion by packing sandwiches, salads and soups.

Pay attention to the calories you and your children are drinking too. Age, weight, gender, activity level, and even outside temperature can impact how much fluid your child needs, Ms. Brin explains, however, most children need between six to eight cups of non-caffeinated, non-sugary fluids each day – water is best! If your kiddo is exceptionally active be sure they have water to drink while exercising and encourage them to drink often.

Don’t forget to walk the walk rather than just talking the talk. Your kids will notice if you preach good nutrition to them and serve them healthy foods but don’t follow the same nutrition guidelines yourself. Commit to healthy eating for the entire family. Bookmark this article as a handy reference, and try not to get overwhelmed – eating healthy really doesn’t have to be hard.

“It is information overload out there!” Ms. Brin said. “Don’t get too wrapped up in it – you know what is best. Aim for foods closest to their natural state, and stay away from artificial dyes, added sugars, etc. At the same time you shouldn’t eliminate treats, but teach your kids moderation.”

For more great information from Ms. Brin and Moms Into Fitness, visit https://www.momsintofitness.com/blog/.

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What is Cervical Cancer?

According to The Center for Disease Control and Prevention there are 5 main types of cancer that affect woman’s reproductive organs and Cervical is the first. It’s important woman and their loved ones stay informed of what Cervical Cancer is, who can get it, what are the symptoms, and prevention/testing.

What is Cervical Cancer?

  • Cancer is a disease in which cells in the body grow out of control.
  • Cancer is always named for the part of the body where it starts, even if it spreads to other body parts later.
  • When cancer starts in the  cervix, it is called cervical cancer. The cervix is the lower, narrow  end of the uterus. The cervix connects the vagina (the birth canal) to the upper part of the uterus. The uterus (or womb) is where a baby grows when a woman is pregnant.
  • Cervical cancer is the easiest gynecologic cancer to prevent with regular screening tests and follow-up. It also is highly curable when found and treated early

Prevention/Testing

  • See your doctor regularly for  a Pap test that can find cervical pre-cancers.
  • Follow up with your doctor, if your Pap test results are not normal.
  • Get the HPV vaccine. It protects against the types of HPV that most often cause cervical, vaginal, and vulvar cancers. It is recommended for preteens (both boys and girls) aged 11 to 12 years, but can be given as early as age 9 and until age 26.
  • The vaccine is given in a series of either two or three shots, depending on age. It is important to note that even

What are the symptoms?

  • Early on, cervical cancer may not cause signs and symptoms.
  • Advanced cervical cancer may cause bleeding or discharge from the vagina that is not normal for you, such as bleeding after sex. If you have any of these signs, see your doctor. They may be caused by something other than cancer, but the only way to know is to see your doctor.

Who can get Cervical Cancer?

  • All women are at risk for cervical cancer.
  • It occurs most often in women over age 30.
  • Each year, approximately 12,000 women in the United States get cervical cancer.
  • The human papillomavirus (HPV) is the main cause of cervical cancer. HPV is a common virus that is passed from one person to another during sex. Most sexually active people will have HPV at some point in their lives, but few women will get cervical cancer

For more information about Cervical Cancer visit: https://caregiverusa.blog/wp-content/uploads/2017/01/cervical_facts.pdf

For more information about CaregiverUSA services visit: CaregiverUSA.com or Call 614-408-9939