Author: Lisa Andrews

Feeding children can be difficult, especially if your child is a picky eater. Many parents find themselves having to cook multiple meals when dealing with a picky eater, or resort to less healthy ‘kid’ foods like chicken nuggets, hot dogs or macaroni and cheese. Finicky eaters typically fall into 2 categories- neophobics and picky eaters. A neophobic is not willing to try new or unfamiliar foods, whereas a picky eater is unwilling to eat a variety of familiar foods. Neophobics may have mothers that are reluctant to try new foods, while pickiness could reflect a real dislike of foods or…

Sugar and spice, and everything nice – that’s what little girls are made of. “Snips and snails and puppy dog tails, that’s what little boys are made of.” While it’s true that boys and girls may differ in many ways, their nutritional needs may not be so different – until puberty strikes. For the most part, energy and protein needs for girls are very similar to boys. Both genders aged 11-14 require approximately 2200-2500 calories per day, depending on activity level. Very athletic boys and girls may require even more calories. Protein requirements are about 10-15% of total calories, or…

Snacks are extremely important for young children as they are constantly growing, but can’t hold as much food as adults. But the snacks you provide do make a difference. Chips, cookies and other non-nutritious items are fine now and then. But ideally, snacks should be low in sugar, fat and salt to keep your kids energized throughout the day. A snack should provide about 100-150 calories and should not fill you up to the point of skipping a meal. Limit snacks and beverages with artificial colors as these have been linked with hyperactivity and other behavioral problems in children. Studies…

Let’s face it. Food is much less appealing when we’re full rather than ravenous. Skipping meals or not eating enough of the right foods during the day can leave you hungry and lead to overeating. The tips below will help to curb your appetite and may help with weight loss! #1. Eat Breakfast.Though skipping meals may sound tempting for weight loss, eating breakfast helps stimulate your metabolism and prevent you from overeating later. #2. Include protein.High protein foods are more satiating than high carbohydrate foods. Researchers have found that if you eat eggs in the morning, you’ll consume 300 fewer…

The word ‘snack’ often conjures up images of potato chips, cookies and snack cakes. The 1 ounce, single serving bags of these commonly eaten snacks have been replaced with larger 2 ½ oz bags. Sadly, most of us consume the whole bag and disregard the number of servings, as well as the calories, fat and sodium. Fortunately, these are not the only foods available for snacking and really should be limited to just now and then. Eating too many high calorie, high fat snacks can lead to obesity – increasing the risk of heart disease, certain cancers and diabetes. Diets…

Carbohydrates have gotten a bad rep these past few years due to various fad diets, when in reality it’s what our bodies need most. Carbohydrates fuel our brain and muscles, and without them, we can’t function properly. However, the type of carbohydrate you choose can impact your blood sugar and insulin levels, which can enhance or impair your health. Carbohydrates are made up of glucose molecules and come in two flavors; simple and complex. Simple carbohydrates are a form of sugar and are broken down and used for energy quickly in the body. These sugars include fructose (from fruit and…

Got Fiber? You should! Research suggests that a diet high in fiber may help reduce the risk of heart disease, obesity, diabetes and certain types of cancer. Fiber also helps maintain bowel regularity, lowers blood sugar and cholesterol, and assists in weight control. Yet, most Americans do not meet their daily fiber needs. Fiber comes from carbohydrate in plants and cannot be digested. There are 2 types of dietary fiber soluble and insoluble. Soluble fiber partially dissolves in water and forms a gel. This type of fiber helps lower blood cholesterol, which aids in reducing the risk of heart disease.…

It’s that time of year. Everyone’s back at the gym with a ‘holiday hangover’ trying to regain their shapes after the inevitable holiday binge. And while it may be tempting to skip meals before or after your workout to cut calories, it may not be the wisest method of staying fit and getting the most from your workouts. But depending on how long or intensely you work out, curbing the carbs and fat may actually help. Keep reading. What you eat before and after you work out does make a difference. If you plan on working out for an hour…

With many of you training for marathons, bike tours or other big sporting events this spring, you may be wondering, “What’s the best fuel for my workout”? Should I eat before, during or after the big race? Studies show what you eat can impact performance both during your event as well as after. There are a few “rules of the road” when it comes to fueling for fitness. First, consider your exercise goals. If your plan is to do intense exercise for over 60 minutes, such as running a marathon, biking over 20 miles or practicing football, it is best…

Lisa Cicciarello Andrews has been a dietitian in Cincinnati since 1990 and is the co-owner of Sound Bites Nutrition, LLC. In addition to her clinical experience counseling patients and teaching weight loss classes, she has also worked as a professional writer, speaker and nutrition consultant. Lisa has taught nutrition courses at the University of Cincinnati, Christ Hospital School of Nursing and Northern Kentucky University. She has also worked as a community dietitian for the Nutrition Council of Cincinnati and research assistant for the University of Cincinnati. She holds a Bachelor’s degree and Masters Degree in Nutrition and is certified in…