Connect with us

Whole Grain Benefits

6 Reasons Your Child Might Need a Multivitamin



The multibillion-dollar multivitamin industry markets their products so extensively that you might think that everyone must take a multivitamin at all times. But that is not the case. As a rule, children don’t need to take multivitamins, experts say.

(Getty Images)

“The vast majority of children don’t need to take a multivitamin,” says Dr. Eric Ball, a pediatrician at Providence Mission Hospital in Orange County, California. Instead, children should “get all the vitamins and minerals they need from food”.

Unnecessary supplementation can actually be problematic, says Hanane Dahoui, pediatrician and medical director of outpatient pediatrics at Orlando Health’s Arnold Palmer Hospital for Children, Florida. “While it may seem harmless to give your child vitamins as an ‘insurance policy’, ingesting large amounts of certain vitamins such as vitamins A, C, or D can cause nausea, rashes, headaches, and sometimes even more serious side effects.”

Dahoui notes that one reason your child may not need a daily vitamin is because “the amount of food your child needs to eat to get enough vitamins is probably much less than you think.” Also, “many common foods like breakfast cereals, pasta, milk, granola bars and bread are fortified with important nutrients like calcium, vitamin D, vitamin B and iron,” she adds.

Vitamins for growing children

Children need to get the full amount of vitamins and minerals from food every day as their bodies grow. The following vitamins in particular are especially important to support children’s growing bodies:

  • Vitamin A. Vitamin A is a fat-soluble vitamin that supports healthy eyesight, normal growth, and tissue repair. It is found in a wide variety of vegetables and fruits, liver, and dairy products.
  • B vitamins. The B vitamins fulfill many functions in the body, including helping the development of red blood cells and supporting a healthy metabolism. These vitamins are found in meat, fish, poultry, eggs, and fortified foods like cereals and grains.
  • Vitamin C. Vitamin C supports a healthy immune system and skin, and helps children build strong muscles. It’s found in a wide variety of fruits and vegetables, including citrus fruits, broccoli, spinach, and tomatoes.
  • Vitamin D. Vitamin D is a very important vitamin for children as it helps the body build and maintain strong teeth and bones. It is fortified in many dairy products, and the skin forms vitamin D when exposed to sunlight. Vitamin D also helps the body absorb calcium from food.
  • Calcium. Calcium is another very important mineral for children as it helps them develop strong bones and teeth. Children who are not getting enough can develop rickets, a bone growth disorder. Calcium is found in dairy products, dark leafy vegetables, tofu, and fortified juices.
  • Iron. Iron is an important nutrient for children as it helps the body grow and produce blood cells. Iron is found in beans, fish, turkey, beef, and fortified grains.

Choosing a few foods from each of the staple food groups can help your child meet their daily nutritional needs.

Some special cases allow additions

For example, if your child is lactose intolerant or does not drink milk, they may not be getting enough calcium or vitamin D from their diet.

“School-age children generally need three to four servings of calcium and vitamin D-rich foods a day to build healthy bones,” says Ball. “Children who do not get enough of their food sometimes need a supplement.”

Dahoui points out that other cases where children may need supplementation include:

  • Breast-fed infants and babies who drink less than 1 liter of baby food. These children are at risk of vitamin D deficiency and should receive 400 international units of vitamin D daily. “Vitamin D is important for bone growth and helps prevent a bone disease known as rickets, which can cause deformities in the legs,” she explains.
  • Children with restricted diets such as a vegetarian or vegan diet. These children are potentially at risk for iron deficiency and B12 deficiency. Your doctor may recommend a vitamin B12 supplement, as this vitamin is only found in foods of animal origin.
  • Children with chronic conditions such as celiac disease, inflammatory bowel disease, and cystic fibrosis. Children with these or other conditions may also need supplements because they may not be able to properly absorb fat-soluble vitamins such as vitamins A, D, E, and K.
  • Children who take certain medications can also suffer from vitamin deficiencies.

If your child has a food allergy or other condition that prevents them from consuming certain foods, work with your pediatrician to determine if a multivitamin is a good choice. Ball points out that when choosing a product, less can be more. “It is not healthy for a child to consume a vitamin that is high in doses. You should look for one that provides the recommended daily allowance of vitamins and not much more.”

Adds Dahoui, “While there may be some instances when it is appropriate to take a vitamin, it is important to discuss the risks and benefits with your doctor before starting vitamin supplementation for your child. Choose a vitamin that is designed for your child’s age group and be sure to read the labels. “

If your child is still unable to swallow pills, look for a chewable option.

Dahoui emphasizes that you must also exercise caution when handling vitamins. First, keep them out of the reach of children and keep them in child-resistant containers to avoid accidental overdosing. “Vitamins and nutritional supplements for children can come in fun colors and taste great. Tell your child that vitamins are some kind of medicine – not candy. You don’t want your toddler to beg for more. “

And if you are giving a supplement, be sure to only give the recommended dose. “It can be dangerous to overdo it with supplements,” says Dahoui.

Food-based nutrients are best

Even if your child is taking a vitamin to meet a specific health need, you still need to maintain a balanced and healthy diet. “The USDA recommends parents use for children as a guide to how much of certain foods children and teens need for healthy eating.” These guidelines were designed with the appropriate amounts of vitamins and minerals children in mind, Dahoui says.

MyPlate is divided into five food group categories that emphasize the nutrient intake of:

  • Full grain. Food made from wheat, rice, oats, cornmeal, barley, or any other grain. “Examples are whole grain bread, brown rice, and oatmeal,” says Dahoui.
  • Vegetables. Choose from a variety of brightly colored vegetables, including dark green, red, and orange vegetables, legumes (including peas and beans), and starchy vegetables.
  • Fruit. Fruits can be fresh, canned, frozen, or dried, and can be whole, sliced, or mashed. Fruit juice can sometimes count towards this serving, although it is important to check the label and make sure it contains real fruit content and is not made from concentrates or full of sweeteners.
  • Dairy. Dairy products and many foods made from milk belong to this food group. “Focus on fat-free or low-fat products, as well as those high in calcium,” says Dahoui.
  • Protein. “Go on proteins,” says Dahoui. She recommends choosing “low-fat or lean meat and poultry or fish. For vegetarian proteins, you should look out for nuts, beans and peas. “

The best way to make sure your child is getting the proper nutrition, Ball says, “is to make sure that healthy foods are available around the house and offered to them at every meal.”

He also notes that you, the parents, “are in control of the vast majority of the food offered until your children can have their own money and drive. It is important to give them healthy foods, including fruits and vegetables, and not offer them other options if they turn down the foods on offer. “

Of course, that is sometimes easier said than done. Ball says it can help to “offer your child a few acceptable choices. For example, when children are offered apples or crackers as a snack, most choose the crackers. Conversely, when offered apples or pears, they are more likely to eat fruit.” “

Finally, Ball states, “Food is always preferable to supplements,” so work with your pediatrician or nutritionist to optimize your child’s diet for the best results.

Whole Grain Benefits

For the 55-and-over crowd, March 27-April 3, 2022 | Local News



For information about services available to older adults, contact Pam Jacobsen, director of the Retired and Senior Volunteer Program and Helen Mary Stevick Senior Citizens Center, 2102 Windsor Place, C, at 217-359-6500.

RSVP and the Stevick Center are administered by Family Service of Champaign County.


  • Active Senior Republicans in Champaign County’s monthly meeting will be held at 9:30 am on April 4 in the Robeson Pavilion Room A & B at the Champaign Public Library. This month’s speakers will be Jesse Reising, Regan Deering and Matt Hausman, Republican primary candidates for the newly redrawn 13th Congressional District.
  • Parkland Theater House needs four ushers each night for “The SpongeBob Musical,” opening April 14. There will be nine shows in total — April 14-16, April 22-24 and April 29-May 1. For details, call or email Michael Atherton, Parkland Theater House Manager, or 217-373-3874.
  • Parkland College also needs four volunteers for commencement. The commencement ceremony will be in person at Krannert Center for the Performing Arts at 8 pm May 12. Volunteers needed from 6:30 to 8 pm For details, contact Tracy Kleparski, Director of Student Life, at or 217- 351-2206.
  • The Milford High School National Honor Society and Student Council is hosting a Senior Citizens Banquet at 6 pm April 22. The event will be held in the MAPS #124 Gymnasium (park at south doors at Milford High School. To RSVP, call Sandy Potter at 815-471-4213.


Knit or crochet for those in need:

Meditative Movement with Yoga:

  • 9 to 10:15 am Tuesdays and Thursdays.


  • 11 am to noon, second and fourth Tuesdays. Call 217-359-6500.


  • Noon to 3 pm Thursdays.


Card game 13:

  • To sign up to play, call 217-359-6500 and ask for Debbie.

Men’s group:

  • 9 am Monday-Friday. Join us for a cup of coffee and great conversation.


The Peace Meal Nutrition Program provides daily hot lunches at 11:30 am for a small donation and a one-day advance reservation at sites in Champaign, Urbana, Rantoul, Sidney (home delivery only), Mahomet (home delivery only) and Homer.

For reservations, call 800-543-1770. Reservations for Monday need to be made by noon Friday.

NOTE: There is no change for home deliveries, but at congregate sites, you can get a carry-out meal.


  • BBQ pork sandwich, mini potato bakers, corn, creamy cole slaw, bun.


  • Turkey pot roast with carrots and celery, Italian green beans, pineapple, whole grain roll.


  • Savory sausage stew, broccoli, chunky apple sauce, biscuit, surprise dessert.


  • Meatloaf, mashed potatoes and brown gravy, tomatoes and zucchini, apricots, whole-grain roll.


  • Chef’s choice — regional favorites will be served.


If you are 55 and older and want to volunteer in your community, RSVP (funded by AmeriCorps Seniors and the Illinois Department on Aging) provides a unique link to local nonprofits needing help. We offer support, benefits and a safe connection to partner sites.

Contact Pam Jacobsen at or 217-359-6500.


Senior Volunteers.

  • RSVP of Champaign, Douglas and Piatt counties/AmeriCorps Senior Volunteers is your link to over 100 nonprofit organizations. Please contact Pam Jacobsen at or call 217-359-6500 for volunteer information.

Food for seniors. Handlers needed to unload boxes of food for repackaging at 7 am on the second and fourth Tuesdays of the month. We are looking for backup delivery drivers to deliver food to seniors. Contact Robbie Edwards at 217-359-6500 for info.

Continue Reading

Whole Grain Benefits

The future of nutrition advice



By Lisa Drayer, CNN

(CNN) — Most of us know we should eat more fruits, vegetables and whole grains.

So why would the National Institutes of Health spend $150 million to answer questions such as “What and when should we eat?” and “How can we improve the use of food as medicine?”

The answer may be precision nutrition, which aims to understand the health effects of the complex interplay among genetics, our microbiome (the bacteria living in our gut), our diet and level of physical activity, and other social and behavioral characteristics.

That means that everyone could have their own unique set of nutritional requirements.

How is that possible? I asked three experts who conduct precision nutrition research: Dr. Frank Hu, professor of nutrition and epidemiology and chair of the Department of Nutrition at the Harvard TH Chan School of Public Health, and Martha Field and Angela Poole, both assistant professors in the division of nutritional sciences at Cornell University’s College of Human Ecology.

Below is an edited version of our conversation.

CNN: How is precision nutrition different from current nutrition advice?

dr Frank Hu: The idea of ​​precision nutrition is to have the right food, at the right amount, for the right person. Instead of providing general dietary recommendations for everyone, this precision approach tailors nutrition recommendations to individual characteristics, including one’s genetic background, microbiome, social and environmental factors, and more. This can help achieve better health outcomes.

CNN: Why is there no one-size-fits-all prescription when it comes to what we should be eating?

Huh: Not everyone responds to the same diet in the same way. For example, given the same weight-loss diet, some people can lose a lot of weight; other people may gain weight. A recent study in JAMA randomized a few hundred overweight individuals to a healthy low-carb or low-fat diet. After a year, there was almost an identical amount of weight loss for the two groups, but there was a huge variation between individuals within each group — some lost 20 pounds. Others gained 10 pounds.

Martha Field: Individuals have unique responses to diet, and the “fine adjust” of precision nutrition is understanding those responses. This means understanding interactions among genetics, individual differences in metabolism, and responses to exercise.

CNN: How do we eat based on precision nutrition principles now?

Huh: There are some examples of personalized diets for disease management, like a gluten-free diet for the management of celiac disease, or a lactose-free diet if you are lactose intolerant. For individuals with a condition known as PKU (phenylketonuria), they should consume (a) phenylalanine-free diet. It’s a rare condition but a classic example of how your genes can influence what type of diets you should consume.

Angela Poole: If I had a family history of high cholesterol, diabetes or colon cancer, I would increase my dietary fiber intake, eating a lot of different sources, including a variety of vegetables.

fields: If you have high blood pressure, you should be more conscious of sodium intake. Anyone with a malabsorption issue might have a need for higher levels of micronutrients such as B vitamins and some minerals.

CNN: There is research showing that people metabolize coffee differently. What are the implications here?

Huh: Some people carry fast caffeine-metabolizing genes; others carry slow genes. If you carry fast (metabolizing) genotypes, you can drink a lot of caffeinated coffee because caffeine is broken down quickly. If you are a slow metabolizer, you get jittery and may not be able to sleep if you drink coffee in the afternoon. If that’s the case, you can drink decaf coffee and still get the benefits of coffee’s polyphenols, which are associated with decreased risk of heart disease and diabetes without the effects of caffeine.

CNN: How much of a role do our individual genes play in our risk of disease? And can our behavior mitigate our disease risk?

Huh: Our health is affected by both genes and diets, which constantly interact with each other because certain dietary factors can turn on or off some disease-related genes. We published research showing that reducing consumption of sugary beverages can offset the negative effects of obesity genes. That’s really good news. Our genes are not our destiny.

Another area of ​​precision nutrition is to measure blood or urine metabolites, small molecules produced during the breakdown and ingestion of food. For example, having a higher concentration of branched-chain amino acids (BCAAs) strongly predicts one’s future risk of diabetes and cardiovascular disease. The blood levels of BCAAs depend on individuals’ diet, genes and gut microbiome. We found that eating a healthy (Mediterranean-style) diet can mitigate harmful effects of BCAAs on cardiovascular disease. So measuring BCAAs in your blood may help to evaluate your risk of developing diabetes and cardiovascular disease and encourage dietary changes that can lower the risk of chronic diseases down the road.

fields: The environmental effects can sometimes be on the same magnitude as the genetic effects with respect to risk for disease.

CNN: Our individual microbiomes may be able to dictate what type of diet we should be consuming. Can you tell us about this emerging research? And what do you think of microbiome tests?

Poole: Research has shown that in some people, their blood sugar will spike higher from eating bananas than from eating cookies, and this has been associated with microbiome composition. Scientists have used microbiome data to build algorithms that can predict an individual’s glucose response, and this is a major advance. But that’s not an excuse for me to shovel down cookies instead of bananas. Likewise, if the algorithm suggests eating white bread instead of whole-wheat bread due to blood glucose responses, I wouldn’t just eat white bread all the time.

At the moment, I’m not ready to spend a lot of money to see what’s in my gut microbiome… and the microbiome changes over time.

Huh: Microbiome tests are not cheap, and the promise that this test can help develop a personalized meal plan that can improve blood sugar and blood cholesterol … at this point, the data are not conclusive.

CNN: How will nutrition advice be different 10 years from now?

Poole: I think you will receive a custom-tailored grocery list on an app — foods that you want to buy and foods that you want to avoid, based on your blood sugar responses to foods, your level of physical activity and more.

Huh: We will have more and better biomarkers and more affordable and accurate nutrigenomics and microbiome tests as well as better computer algorithms that predict your response to food intakes.

But these technologies cannot substitute general nutrition principles such as limiting sodium and added sugar and eating more healthy plant foods. In a few years, you may be able to get a more useful response from Alexa if you ask her what you should eat — but like other answers from Alexa, you’ll have to take it with a grain of salt.

The CNN Wire
™ & © 2022 Cable News Network, Inc., a WarnerMedia Company. All rights reserved.

Continue Reading

Whole Grain Benefits

Are Peanut Butter and Jelly Sandwiches Healthy?



In order to assess its nutritional value, first we must discuss the breakdown of this sandwich.

Typically, there are three main ingredients — bread, peanut butter, and jelly — each with different nutritional values.

Nutritional value of bread

Bread can be a part of a balanced diet. The nutritional value of bread depends on the type chosen.

For starters, whole-grain bread is the best option because it provides a higher amount of nutrients. Whole grain kernels have three parts: the bran, endosperm, and germ (1).

Because whole grain bread retains all three parts, it’s higher in protein and fiber compared with other breads. These nutrients slow the absorption of sugar into your blood stream and keep you full longer (2, 3).

Whole grain bread is also richer in key nutrients, like B vitamins, iron, folate, and magnesium. Look for the word “whole” as part of the first ingredient in bread’s nutritional label (2).

Choosing sprouted grain bread, like Ezekiel bread, is also an excellent choice. The sprouting process increases digestibility and bioavailability of nutrients. Studies show sprouted bread has more fiber, vitamin E, and vitamin C, and beta-glucan (4).

Sourdough bread is fine, too. Although it’s not as high in fiber and protein, it has a lower glycemic index than white bread.

Glycemic index measures how quickly food increases blood sugars. In general, foods with a lower glycemic index better support your overall health.

But keep in mind that glycemic index doesn’t tell the whole story. We must look at the meal as a whole — for example, what we add to the bread. Nutrients, like protein and fats, can help lower the overall glycemic load of a meal, and serving sizes also play a role (5).

As a guideline, look for whole grain breads that offer at least 2 grams of fiber per slice. We also suggest using bread that contains 3 grams of protein or more per slice.

If that’s not available, sourdough bread may be your next best option.


Choose breads that are higher in fiber and protein, like whole grain bread or sprouted grain bread. These varieties help slow absorption of sugars and keep you full longer.

Nutritional value of peanut butter

Many people find peanut butter delicious.

Nutritionally, it also delivers. Peanut butter is a good source of protein and healthy fats, important for all stages of life, especially growing children. Plus, it’s a good source of fiber.

Two tablespoons (32 grams) of smooth peanut butter contain 7 grams of protein, 16 grams of fats, and 2 grams of fiber (6).

Importantly, the majority of fats in peanut butter are unsaturated fats. Research consistently indicates that replacing saturated fats found in animal products with more unsaturated fats (like those in peanut butter) may lower cholesterol and improve heart health (7, 8).

For growing kids, healthy fats are vital for healthy development. Plus, fats help absorb the vitamins A, D, E, and K, all of which play a synergistic role in supporting immune and brain health (9, 10).

Contrary to popular belief, conventional peanut butter doesn’t usually have more sugar than 100% natural peanut butter. However, it may have more salt (6).

When shopping, check the nutrition labels to ensure it doesn’t contain additional ingredients other than peanuts.

When enjoying natural peanut butter, the oil will separate from the peanut butter. Not to fret — just give it a good stir! This helps mix the oils with the solids.

Pro tip: You can store peanut butter upside down in the fridge to keep it from separating again!


When available, choose 100% natural peanut butter, as it’s lower in salt. Remember to stir the peanut butter before eating to mix the oils with the solids.

Nutritional value of jelly

The PB&J sandwich isn’t complete without jelly or jam. What’s the difference, anyway?

Well, while jellies and jams have similar nutritional value and taste, there’s a slight difference: Jellies are made with fruit juice, while jam is made with the fruit juice and pulp (7).

Both jellies and jams contain pectin (artificially added to jelly), which has prebiotic effects that may improve gut health (8).

However, both are naturally high in sugar, so enjoy them in moderation. To have more say in the ingredients used, you can try making your jelly at home.

If you’re buying from a store, look for jellies with no added sugar in the ingredients list. Alternative names for added sugars include glucose, sucrose, dextrose, and fructose.


Jellies are high in natural sugars and contain pectins that may have a beneficial effect in promoting good health. Try to choose jellies with no added sugars.

Continue Reading


Copyright © 2017 Zox News Theme. Theme by MVP Themes, powered by WordPress.