Common Questions
Answers to common health and nutrition questions.
A whole grain means the entire grain, not just a part of it. A whole grain has three parts and keeps all three parts, even after they are processed. They give you lots of energy, too!
Why is eating whole grains important?
- Whole grains give you energy and help protect your body against diseases like diabetes and heart disease.
- Whole grains are high in fiber which can help you feel full longer and keep your digestive system healthy.
How do I know if the food I am eating is a whole grain?
- When you read a product's ingredient list, whole grain foods will list a whole grain -- such as whole wheat, oats, corn, or brown rice -- as the first ingredient.
- Don't be fooled by a healthy-sounding product name, especially on breads: Terms like "stone-ground," "100% wheat,'' "cracked wheat," "multigrain," or "bran" do not mean the product is made from a whole grain.
What are some easy ways to eat more whole grains?
- Use whole-grain bread or cracker crumbs in meatloaf.
- For a change, try brown rice or whole wheat pasta.
- Use whole grains in mixed dishes, such as hulled barley in vegetable soup or stews and bulgur wheat in casseroles or stir-fries.
- Experiment by substituting whole wheat or oat flour for up to half of the flour in pancake, waffle, muffin or other flour-based recipes.
How do I get my kids to eat whole grains?
- Try serving oats for breakfast topped with fruit.
- Make a sandwich with whole wheat bread.
- Buy whole grain cereals. You might want to mix them with one of your child's favorite cereals at first.
How can I eat more whole grains on a limited budget?
- Prepare hot whole grain cereal such as oatmeal for breakfast.
- Make your own pancakes, muffins, and cookies substituting whole wheat flour for up to half of the flour in the recipe.
- Buy whole grains in the bulk section. Be sure to store them in an air tight container in a cool dark place.
What whole grains can I put on my shopping list?
Try some of these varieties of whole grains:- Whole wheat: Whole wheat bread, whole wheat hamburger or hot dog buns, whole wheat rolls, whole wheat cereal, whole wheat tortillas, whole wheat flour
- Corn: Soft corn tortillas, cereal made with corn, popcorn, whole grain cornmeal
- Oats: Cereal made with oats, rolled oats, oatmeal
- Brown rice
Why is it important to choose healthy proteins?
Healthy proteins provide lots of protein without extra saturated fat or cholesterol.
What are good healthy protein choices?
Very lean ground hamburger meat, chicken breast without the skin, chunk light tuna fish, pinto beans, and peanuts are some good choices.
Are healthy protein choices expensive?
Dry beans and peas, peanut butter and eggs are very inexpensive foods that are great sources of protein. Meat can be expensive, but can feed more people if it is used in stews and casseroles instead of the main partof the meal.
Aren't nuts and seeds high in fat?
Nuts and seeds do contain fat but it's the healthy fat (mono and polyunsaturated fat) that is good for your heart.
How can my kids get involved in healthy cooking and shopping?
(courtesy of www.fruitsandveggiesmorematters.org/)
- Mean Green Cleaning Machine. Let them wash fruits and vegetables when preparing for cooking or eating.
- Pick a Peck! When shopping, let them select a new fruit or vegetable to try — or several!
- Make It Snappy! Let them snap the green beans, snap peas, or break the flowerets from the broccoli or cauliflower.
- I Spy. Play "I Spy" in the produce section when grocery shopping.
- Tear It Up! Let them tear the lettuce for salads and sandwiches.
- Measure Up! Let them measure the frozen vegetables before cooking them.
- Peel & Slice. Older children can peel and slice carrots, cucumbers, potatoes — the list goes on!
- Stir & Spice. Make applesauce from fresh apples. Let them help stir and add the cinnamon.
- A Sprinkle a Day... Let them sprinkle herbs or other seasonings onto vegetables.
- Monster Mash! Pull out the potato masher!
Help! Fresh fruits and vegetables don't last as long as other foods. Can I make them last longer?
Try to purchase only the amount of fresh fruits and vegetables you will eat in the next few days. Tip: Don't wash them until ready to use. Remember that fruits and vegetables come in different forms, including frozen, canned, or dried, which last longer.
Can fruits and vegetables help me and my family stay healthy?
Fruits and vegetables give your body and brain vitamins and minerals. These help you and your family stay healthy. They help to prevent certain types of diseases, such as cancer, heart disease, diabetes, and other effects of aging. Fruits and vegetables are also lower in calories than many other snack foods.
Are canned or frozen fruits and vegetables healthy for you?
- Yes, canned or frozen fruits and vegetables can be part of a healthy diet.
- Choose fruits that are canned in 100% juice. They have less sugar than ones canned in heavy syrup.
- Choose vegetables that are canned in water and / or are low-sodium.
- Keep frozen vegetables in the freezer. They can be cooked quickly on busy days.
What are ways to add fruits and vegetables into my meals and snacks?
- For breakfast, have a banana and 1/2 cup of 100% fruit juice with your cereal or oatmeal.
- For a morning snack: Eat some dried fruit. Munch on an apple with a few graham crackers.
- Have a tossed salad and low fat salad dressing with your lunch. Remember that tomato sauce on your pasta counts too!
- For an afternoon snack: Crunch on carrot or bell pepper sticks.
- For dinner: Have baked chicken with steamed green beans. Add a baked potato with salsa for a side.
- For dessert: Try baked peach or pear slices with cinnamon. Mix low fat yogurt with berries!
What if my family does not like eating fruits and vegetables?
The easiest way to try a new fruit or vegetable is to make it fun!
- Have a "build your own pizza or burrito" family night. Use a variety of toppings or fillings. Include red, green, and yellow bell peppers, pineapple cubes, spinach, zucchini, and broccoli or any other fruit and veggies that you like.
- Make eating fruit and vegetables fun for kids! Decorate dishes with fruit and vegetable pieces for fun. Make them look like animals, bugs, flowers, etc.
- Take the family to a farmers market and pick out a new fruit or vegetable. There are so many different kinds to choose from.
What kinds of juices are healthiest?
100% fruit and vegetable juices are the healthiest. Remember, not to drink too much juice. Limit the amount that you and your family drink. American Academy of Pediatrics recommends ½-¾ cup per day for younger kids ages 1-6, and 1-1½ cups per day for older kids and adults.
I know fruits and vegetables are good for me on the inside. Can they make me look healthy also?
Fruits and vegetables contain vitamins and minerals for clear skin, shiny hair, and bright eyes. They are also lower in calories, which may help to maintain a healthy weight.
What fruits and vegetables are best to eat?
All fruits and vegetables are good for you! Remember, with fruits and vegetables – variety is key! Pick brightly colored fruits and vegetables in dark greens, oranges, yellows, reds, blues and purples, and whites and tans. These tend to have more antioxidants and other good-for-you nutrients than their less colorful counterparts.
Why is it important to drink 1% low fat and fat free milk?
Whole and 2% milk are leading sources of saturated fat. Saturated fat is known to increase the risk of heart disease. 1% low fat and fat free milk do not have as much saturated fat. They also are good sources of calcium, vitamins A & D, riboflavin and potassium.
Are 1% low fat and fat free milk as nutritious as whole or 2% milk?
All milks - fat free, 1%, 2% and whole - are good sources of calcium, vitamins A and D, potassium, and riboflavin. These nutrients are needed for good health. They are also needed for strong bones and teeth. 1% low fat and fat free milk have all vitamins and minerals found in whole milk, without all the fat and cholesterol.
Will my family like the taste of 1% low fat and fat free milk?
In taste tests of more than 1,800 people, most people liked the taste of low fat milk. More than 80% of tasters liked the taste of fat free milk and 95% liked the taste of either 1% low fat or fat free milk. Chances are that you will like the taste. Try a blind taste test in your family and see which milk is the winner!
Can I use 1% low fat and fat free milk in cooking?
Switching to 1% low fat and fat free milk in cooking is another easy way to make a healthy change. Using 1% low fat or fat free milk in place of whole or 2% milk will only change the amount of fat and cholesterol in the recipe without changing the taste.
Should children switch to 1% low fat or fat free milk?
The US Department of Health and Human Services and the American Academy of Pediatrics agree that at the age of two, children can safely switch from whole milk to 1% low fat or fat free milk like the rest of the family. It is important that healthy eating habits begin in childhood. This can prevent problems such as obesity and heart disease later on in life.
Will switching to 1% low fat or fat free milk make a difference in my family’s overall diet?
Many foods contain saturated fat. Whole and 2% milk are leading sources of saturated fat for many people. Switching to 1% low fat or fat free milk is an easy way to make a change. Your family can continue to use milk as they always have. The only thing you need to do differently is choose 1% low fat or fat free milk at the store. In addition, 1% low fat and fat free milk are readily available in most supermarkets. They generally cost the same as or less than whole milk.
My kids don’t like plain milk. What should I do?
If your kids are not crazy about plain white milk, don’t worry. Try adding flavors like chocolate or strawberry to their 1% low fat or fat free milk. Try foods like low fat or fat free yogurt or pudding. You can make a fruit smoothie with 1% low fat or fat free milk, and what would cereal be without adding milk?
Which milk should my child drink?
Infants up to one year of age should only drink breastmilk or iron-fortified formula. Children between the ages of one and two should drink whole milk. It provides the extra fat needed for brain development. Starting at age two, children should switch to 1% low fat or fat free milk.
How can I be a Champion for Change through the milk I choose?
If you have school-aged children, be a Champion for Change and help them grow strong. Start serving 1% low fat or fat free milk at meals. It may seem like a small change, but remember: change adds up. The littlest changes lead the way to a big difference.
Why are family meals important?
Family meals give families a special time to listen to each other and connect. Parents can talk with their children about their day and share valuable information. Parents can also teach children about new foods and a healthy diet. Children who eat meals with their parents regularly tend to eat more fruits and vegetables, eat less snacks or unhealthy foods, and are less likely to smoke or drink alcohol.
What is a "healthy diet"?
Eating a variety of foods, including whole grains, low fat milk, fruits and vegetables, and lean meats are all part of a healthy diet. MyPyramid.gov provides parents and children information on what foods and how much food to eat for a healthy diet.
What milk should my family and I drink?
The best choice for adults and children over two years of age is 1% low fat or fat free milk. Adults and older children do not need the extra fat and calories that are in 2% and whole milk. 1% low fat and fat free milk still provide all of the calcium and vitamins A and D as 2% and whole milk – without all of the fat.
Whole milk is best for children between the ages of 1 and 2 years. At this age, the extra fat is necessary for growth and proper brain and nervous system development.
Children under 1 years old should not drink cow’s milk. Their bodies cannot properly digest cow’s milk at that age.
How much should my child eat?
The right amount of food to eat varies from child to child and also depends on the age. Children's appetites can change day to day, and even from one meal to the next. Children are good at determining how much food they should eat. When children are hungry, allow them to eat. When they are full, allow them to stop eating and do not pressure them to "finish their plate." MyPyramid.gov can help you determine proper portions for your child depending on their age and gender.
My child is a picky eater. How do I introduce new foods?
Young children can be picky eaters because they are nervous about trying new foods that have different smells or textures. Providing a new food again and again will allow them to become familiar with the food, and they will be more likely to try it. By offering a variety of foods for every meal, the child will have plenty to choose from. It’s important to not bribe children into eating something, by offering them dessert or something else. Keeping meals relaxed, with a variety of options, will keep meals from being a battle-ground, and your child will slowly start to try new things.
What kind of physical activity makes you healthy?
- Any activity that gets you moving is good for you. Even if it is only for a few minutes each day. Find something that you like to do and just get moving!
- Moving your large muscles uses much more energy than just moving small muscles.
How much physical activity is required for health benefits?
- Adults should get a minimum of 30 minutes of moderate intensity physical activity most days of the week. These 30 minutes can be broken into three 10-minute sessions if you don't have time to do it all at once. Moderate intensity means there is some increase in breathing or heart rate.
- Children should get at least 60 minutes of physical activity every day. It’s important because their bodies are still growing. Children do not have to be active for 60 minutes all at once.
What are the health benefits of regular physical activity?
- It makes it easier and more enjoyable to do your daily activities.
- It can help you stay healthy as you get older.
- Helps control weight.
- Helps you feel less tense. It can improve your self-image and mood.
- Reduces feelings of anxiety and depression.
- Helps keep your bones strong.
- It is an easy way to share time with friends or family. It offers opportunities to meet new friends.
What kind of physical activity should I do?
- Do activities you enjoy...take a walk, ride your bike, or dance with your kids or friends. You may not enjoy housework, but scrubbing floors, washing windows, and vacuuming counts too!
- Do something you like; you will be more likely to include it in your day.
What would help me to become more physically active?
- Find a "buddy" to be active with, whether it is your friend, spouse, child, or co-worker. It will make physical activity more fun.
- Set small goals such as increasing the number of minutes you are active each week by 5 minutes, walking just a little bit further each day, etc.
- Write down what you do and how you feel in a notebook. This makes it "real," and allows you to track your progress and success.
- Join a class or a group. Take a dance class or join a local walking group.
When should I be physically active?
- It's up to you! You can be active when it is most convenient for you, just make sure you include it in your day most days of the week.
What are some simple ideas to become more active throughout the day?
- Use the stairs to go up and down instead of the elevator.
- Park a few blocks away from where you are going and walk the rest of the way. If you travel on a bus, get off a stop or two before your destination.
- Take an activity break. Get up and stretch, walk around and give your muscles and mind a chance to relax.
- Do housework, such as vacuuming, at a more brisk pace.
- Play sports or active games with your family and/or friends such as basketball, soccer, or tag.
- Take a walk after dinner instead of watching TV. Take the dog!
- Get up to change the channel on the TV instead of using the remote control.
- Walk in place during commercials. Try a few jumping jacks.
- Wash and wax your car by hand, clean out the garage, or plant some flowers.
- Do your own home repair such as painting, wallpapering, or plastering.
How can I motivate my children to be more physically active?
- Make physical activity fun! Allow your kids to choose which games or activities they like to do.
- Be active with your kids. Try walking or bicycling together instead of driving. Include physical activity in family events such as birthday parties, picnics, and vacations. You can improve your health and enhance relationships at the same time!
- Turn off the television. Set limits on the amount of time children spend watching television and playing video or computer games.
- Be prepared! Keep comfortable shoes and a T-shirt at the office or in your car trunk. Keep a walking partner's phone number handy. You never know when an opportunity for activity will arise.
