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December, 2008
Question: With the poorer quality of fresh fruits and vegetables available today compared with, say, 50 years ago, is eating 5-6 servings a day still recommended? Would we need supplements if our food actually contained what it should and we ate right?
Answer: Eating 5 servings of fruits and vegetables is still the minimum number we recommend to eat daily. When it comes to quality, all fruits and veggies will provide different types and amounts of vitamins and minerals so the key is to get a good variety. There is a wide array of organic produce available, which will be a little more expensive, however, this does not indicate that the produce will be of better quality. I recommend washing fruits and vegetables well before eating, both organic and non-organic. Of course growing your own produce is an option as well.

If you are getting a good variety of all foods in your diet, it may not be necessary to take any supplements. Depending on age, sex, and other factors, some supplements may be recommended, such as calcium or folic acid. A well balanced diet that includes variety is usually sufficient to meet all nutrient needs.

August 6, 2008
Question: I'm looking for an afterschool/before gymnastics snack for my nine year old. Any suggestions? She will be practicing for two hours right after school.
Answer: Snacking before gymnastics or any sport is a great idea, especially if the practice will be for an hour or longer. The best snacks to include are those that are adequate in carbohydrates and protein and are low in fat. It is always best to avoid sugary foods/drinks and caffeine to prevent sluggishness. Some suggestions include trail mix with nuts (peanuts, almonds, pistachios, sunflower seeds) and dried fruit, low fat yogurt with fruit and granola, peanut butter with crackers or whole grain bagel, fresh fruit smoothies with milk/yogurt, fresh sliced veggies/fruit with peanut butter or hummus, and even a small sandwich with whole grain bread and peanut butter, turkey, lean roast beef, hummus or tuna. For more convenient/on-the-go snacks, energy bars are suggested and include brands such as Cliff Bars, Luna Bars, Balance Bars and PowerBars. Remember to also include plenty of water before, during and after practice.
Question: I forgot to mention that my daughter (from above question) is allergic to peanuts!
Answer: Good protein sources that are peanut-free are those such as string cheese, yogurt, hummus, eggs, meats like turkey, lean roast beef, lean ham, tuna, or any sort of bean spreads. These are all excellent sources of protein which are also low in fat. Remember the important part of the snack prior to exercise will be a good carbohydrate source for energy. So including some sort of fresh or dried fruit, fresh veggies, whole grain breads/bagels/tortillas/crackers, and even some granola that is not processed with nuts are good carbohydrate sources.