Nutrition For Autism Spectrum Disorder

Good nutrition is crucial for a child with Autism Spectrum Disorder. A healthy, balanced diet can make a world of difference in their ability to learn, how they manage their emotions and how they process information. Though some studies indicate that a gluten- or casein-free diet may be effective for certain children, more research is needed. Calcium and protein are extremely important for development. Be sure to include a variety of fruits and vegetables at every meal. Many parents find their child's sensitivity to tastes, colors, smells and textures to be the biggest barriers to a balanced diet. Keep trying new foods.Take your children to the supermarket and let them choose a new food to experiment with. When you get home, research it together  to learn how and where it grows. Then, decide together how to prepare it. When you're done, don't worry if your child doesn't want to eat it. Simply becoming familiar with new foods in a low-pressure way can eventually help your child become a more flexible eater.
Make meals as predictable and routine as possible. Serving meals at the same time every day is one of the simplest ways to reduce stress. Let them sit in their favorite chair, dim bright lights and turn down the noise;  television should be turned off. 
Seek guidance when you're raising a child with special needs. Consult with a Registered Dietitian before making any drastic changes in your child's diet. Work with your health care team and other parents who have had success with food interventions.
~ Karen Ansel, MS, RD, 2014 

FDA Updates the Nutrition Facts Label

What better way to celebrate National Nutrition Month! The new FDA proposal is a big win win for consumers and those lobbying nutrition professionals at The Academy of Nutrition and Dietetics. The current Nutrition Facts label is 20 years old, and does not reflect the current food environment or recent scientific research. Consumers want information they can use to make healthful choices. And new research on consumers' use of the label, eating patterns, nutrition science and chronic diseases needs to be reflected on the label. Serving sizes for many products have been updated to realistically reflect the amounts people actually eat at one sitting, nutrient comparisons between ‘per serving’ and ‘per container’ are available, and a new requirement will tell consumers how much sugar is being added to a product.
Since the FDA indicated it would be making revisions, the Academy has been actively encouraging the agency to update the label to reflect the best science about the current food and disease environment. The most significant modifications to the label reflect the Academy's evidence-based recommendations for promoting healthful eating, and align with its Food Labeling Principles.
The Academy will continue to work with the FDA on future initiatives, including the possibility of Front of Package labeling and the sorts of health claims and structure or function claims that can be made about foods. We want the label to be truthful and not misleading.
The Academy of Nutrition and Dietetics is the world's largest organization of food and nutrition professionals. The Academy is committed to improving the nation's health and advancing the profession of dietetics through research, education and advocacy.
~ Dr. Glenna McCollum, Academy President
 

DASH Diet Takes Center Stage

The diet that has been traditionally prescribed by clinical nutritionists for decades to control hypertension, has just been deemed the "best" diet for weight loss by the medical community. It's actually a diet that would benefit most Americans as part of a lifelong wellness program.
DASH stands for Dietary Approaches to Stop Hypertension. It is a reduced sodium, low-fat plan high in fruits, vegetables, low-fat dairy products, and whole grains that has proven to reduce blood pressure. In many cases, a sodium restriction alone is not the end-all solution, since not all hypertension is sodium sensitive. That's not to say that most Americans get way more salt than they need, and we could all benefit from consuming less of it.
The diet rankings were based on reviews of 32 diets by a panel of experts in diet, nutrition, diabetes, weight loss, and heart health. The experts like its overall nutrition, safety, and ability to control or prevent diabetes and help heart health.The experts rated the diets for short-term and long-term weight loss, how easy they are to follow, and safety and nutrition. The report wins approval from Connie Diekman, RD, director of university nutrition for Washington University in St. Louis.
For a more comprehensive DASH diet plan, visit the Department of Health and Human Services link; DASH
~ U.S. News & World Report.

Exercise Truth

We know exercise is good for us, but there are too many rumors and misconceptions about how much, what kind, and so on. Here are some facts based on the latest evidence.
A study from Duke University School of Medicine shows that you can lose just as much weight by walking as you would running. What matters is the amount of calories you burn, not how much you sweat. Use a fitness tracker to monitor the miles and calories, instead of guessing.
Sitting for long periods of time is bad for us. Fewer muscle contractions means less insulin is produced, so fats and sugars take longer to get cleared from the blood. Stand up and move every 30 minutes.Taking a break from sitting can be as simple as walking to the water cooler for a drink, not going out and running. Do your exercise, and also think of your activity throughout the day. If you exercise, it's not okay to sit for the rest of the day.
The Centers for Disease Control recommends that adults get at least 2.5 hours a day of moderate intensity aerobic activity or 1.25 hours of vigorous intensity aerobic activity each week.
Moderate intensity means you are working hard enough to raise your heart rate and break a sweat.
    Example:  Walking fast (3 mph)
                    Riding a bike on level ground or terrain with few hills.
                    Playing doubles tennis
                    Pushing a lawn mower
                    Ballroom dancing
Vigorous intensity means you are breathing hard and fast, and your heart is beating rapidly. You are unable to carry on a conversation.
    Example:  Jogging or running
                    Riding a bike fast or on hills
                    Swimming laps
                    Playing singles tennis
                    Playing basketball
Is more exercise better? The CDC claims that 5 hours of moderate exercise or 2.5 hours of vigorous exercise every week have an even lower risk of heart disease, diabetes, breast & colon cancers, and are less likely to gain weight. Adding strength training to your routine 2-3 days per week is also beneficial.
* For free videos on how to strengthen your muscles, go to cdc.gov/physicalactivity/everyone/videos
~Med. Sci. Sports Exerc., 2013
~CDC, 2014

Savoy Cabbage

There is a new kid in the cabbage patch...That funny looking cabbage with the crinkly leaves appears as an elderly uncle to your ordinary green cabbage. Savoy may be ugly, but it has it's advantages. It is much milder and sweeter tasting, with no strong, sulfury odor when cooking. It's less dense than ordinary cabbage, so it is easier to cut and cooks faster. The leaves are tender enough for salads, so they don't have to be shredded to be edible raw. Savoy is in season during the fall and winter months, but is usually found in grocery stores year-round. It's as vitamin-packed as any variety. A half cup serving yields 21% the daily vit. C, 13% of vit. A, 8% folate, and for less than 20 calories. As with all cruciferous vegetables, it contains natural chemicals that aid in the production and maintenance of the skin's collagen.
Use it in your favorite recipes, or try stir frying sliced leaves in canola oil with garlic, ginger, and scallions. Drizzle with toasted sesame oil & reduced sodium soy sauce.