There is much more to health than weight. Parents need to consider the safety and well-being of the child before imposing restrictive diets, as lasting effects are likely to go beyond a smaller clothing size. Samantha Lewandowski, MS, RD, from The Center for Eating Disorders at Sheppard Pratt states, “Especially with young children, the risks of a weight loss diet greatly outweigh the potential benefits as growth can be impacted. In addition, dieting leads to disordered eating behaviors and potential for a diagnosable eating disorder.”

SAGE believes that all foods fit on your plate when practicing variety, balance and moderation. The goal of our program is to help students develop a positive relationship with food, seeing it as both fun and nutritious. SAGE’s Spotlight Program^® teaches that there are no “bad foods” or “good foods”. A balanced diet includes all kinds of foods. We reinforce these messages through nutrition education materials, which provide additional guidance on healthy eating.

Find out more about SAGE’s Spotlight Program here.

We buy fresh, wholesome ingredients which contain no trans fat and no MSG. We prepare foods from scratch, on-site daily which include house-roasted turkey breast and roast beef, and house-made salad dressings. Our milk is antibiotic free and hormone free, and we promote local and organic products.

Check out what else you’ll find in our kitchens!

How many times have we heard that breakfast is the most important meal of the day? Studies show that children who eat breakfast learn better, behave better, and are more likely to meet their nutrient needs each day.

Unfortunately, it’s the meal most likely to be skipped. To make sure that breakfast is part of your family’s morning routine, be prepared with quick, easy, and convenient options for morning fuel. An ideal, balanced breakfast includes a whole grain (whole wheat toast, oatmeal, whole-grain cereal), a food with some protein (yogurt, milk, cheese, peanut butter, egg) and a piece of fruit or 4 oz of 100% fruit juice.

Quick breakfast ideas:

• - Peanut butter and banana sandwich on whole wheat bread
• - Granola bar and orange juice
• - Yogurt with fresh berries and whole-grain cereal
• - Oatmeal with almonds and milk
• - Egg & vegetable whole-grain burrito (can prepare eggs the day before!)
• - String cheese, brown rice cakes and grapes

National Nutrition Month was created by the Academy of Nutrition and Dietetics to bring attention to nutrition and the importance it plays in our lives. This year’s theme, “Get Your Plate in Shape,” takes cues from the recently updated USDA Food Guidance System, which focuses on building a balanced plate.

Take a look at your dinner plate tonight. Is it balanced? We probably could all use a little advice! Here are a few ways to “Get Your Plate in Shape” from the Academy of Nutrition and Dietetics:

Make half of your plate fruits and vegetables: Eat a variety of vegetables, especially dark-green, red and orange varieties. Add fresh, dried, frozen or canned fruits to meals and snacks.

Make at least half your grains whole: Choose 100% whole-grain breads, cereals, crackers, pasta and brown rice. Check the ingredients list on food packages to find whole-grain foods.

Switch to fat-free or low-fat milk: Fat-free and low-fat milk have the same amount of calcium and other essential nutrients as whole milk, but less fat and calories. For those who are lactose intolerant, try lactose-free milk or calcium-fortified soy beverage.

Vary your protein choices: Eat a variety of foods from the protein food group each week, such as seafood, nuts and beans, as well as lean meat, poultry and eggs. Keep meat and poultry portions small and lean. And be sure to choose seafood as a protein at least twice a week.

Cut back on sodium and empty calories from solid fats and added sugars: Compare sodium in foods and choose those with lower numbers, and season your foods with herbs and spices instead of salt. Switch from solid fats to healthy oils like olive and canola oil. Replace sugary drinks with water and choose fruit for dessert.

Enjoy your foods but eat less: Avoid oversized portions. Use a smaller plate, bowl and glass. Cook more often at home where you are in control of what’s in your food.

Be physically active: Adults need at least 2 hours and 30 minutes of physical activity every week. Choose activities that you enjoy, and start by doing as much as you can.

Amazing Dining at Dawson from Alexander Dawson on Vimeo.

As adults, we have been exposed to these messages and understand the pressure from the media to be perfect. Yet as adults, we have the tools and the experience to process reality from celebrity. Young people, especially young women, do not.

Give them the tools.

Teach girls to be savvy and critical media consumers. Resist the urge to simply lecture about what you think is inappropriate. Instead, ask them what they like about the movies and TV shows they watch and the magazines they read. What do they dislike? Talk about the difference between fantasy and reality by showing girls real examples of retouching. Point out how often retouching is used to make models and actors look artificially flawless. Other suggestions can be found in the article “5 Ways to Help Girls Resist the Pressure to be Perfect”, from the National Eating Disorders Association.

We can’t avoid the media. But we can help children handle the media in a healthy way.

Better yet, let’s shift the focus away from appearances and put it towards more desirable qualities like honesty, loyalty and courage. Have you told a young person in your life that they are strong willed? Or brave?

The National Eating Disorders Association has provided a story written by Geneen Roth called “It’ll Be Better When I’m Thin…” on their website. The short story provides insight and inspiration to seeing beyond what’s in the mirror and valuing your inner self. Click here to download the story and share it with someone in your life that could benefit.

Let’s make a change!

Early intervention for an eating disorder could save a life. Don’t wait to get help- find out more at myneda.org or call 800-931-2237.

Perhaps these other benefits will encourage you to find the time.

Potentially reduces eating disorders
Researchers pooled data from 17 earlier studies and found that youngsters who joined family members regularly for meals were 24 percent more likely to eat healthy foods than kids who rarely ate with their families. They were also less likely to suffer from eating disorders. (http://health.usnews.com/health-news/family-health/brain-and-behavior/articles/2011/05/02/family-meals-keep-kids-slimmer-healthier-study-finds) Often the meals prepared at home are more nutritious.

Facilitates Communication and Well-Being
Meal times are an opportunity for the family to come together and share the events of the day. This regular pattern of communal dining provides a time for members of the family to connect with each other and acknowledge personal efforts and achievements.

Lends to Problem Solving and Conflict Prevention
Families that eat together have more opportunities to discuss challenges they are facing and search out solutions from multiple perspectives. Also, research shows that frequent family dinners are associated with lower rates of smoking, drinking, and illegal drug use in pre-teens and teenagers when compared to families that eat together two or fewer times per week.

Remember that meal time doesn’t have to be dinner, it could also be breakfast. The important thing is that you are together as a family in a positive environment. Be creative. Have night snack time be a sit down affair at the dining room table!

SAGE Dining Services^® is responding.

We are committed to providing a safe and respectful dining environment for all students. Our nutrition education materials are designed to promote a positive relationship with food. “Eating disorders are a serious concern for our young people, and as food service providers we are on the front lines of addressing this issue,” says Paco Rodriguez, SAGE’s president. “We believe we can make a difference by promoting healthier, more positive attitudes about food in the schools we serve.” SAGE employees have also been trained to recognize early warning signs of eating disorders in student populations.

Our nutrition program encourages students to create balanced meals by emphasizing variety and moderation, rather than by avoiding so-called “bad” foods. “We want students to understand that a balanced diet includes all kinds of foods, even high-calorie ones,” says Tina Rodriguez, co-founder of SAGE Dining Services^®. “Our goal at SAGE is to teach young people that variety, balance and moderation are key to a diet that is both healthful and enjoyable.” SAGE believes that by offering a wide variety of foods at each meal and describing how the food is prepared, customers can make informed choices that contribute to a balanced, healthful diet.

The terms, root and tuber refer to different parts of a vegetable. Roots are anchors in the soil that absorb nutrients and water; tubers are underground outgrowths that retain nourishment. Tubers can also sprout a new plant, like the eyes of a potato.

These vegetables are in season during the fall and winter months. Before refrigeration was commonly available, people often stored roots and tubers until spring harvests brought fresh vegetables above ground.

Celery Root – Also known as celeriac, this vegetable reveals a creamy white flesh underneath its rough exterior.

It has an earthy, slightly sweet celery flavor and is enjoyed raw in salads and cooked in soups.

Try: Celery Root Soup with Brussels Sprouts & Chestnuts

Rutabaga – These round, waxy root vegetables are closely related to turnips, but with a milder, sweeter flavor and creamier texture.

Rutabagas are great addition to mashed potatoes or vegetable soups.

Try: Mashed Potatoes with Rutabagas & Buttermilk

Jerusalem artichoke – This knobby tuber is actually a relative of the sunflower (not artichokes) and is native to America (not Jerusalem).

Artichoke instead refers to its flavor when cooked. When eaten raw, the white flesh is nutty, sweet and crunchy, like chestnuts.

Try: Pan-Fried Jerusalem Artichokes with Sage Butter

Jicama – This tuber looks similar to a turnip or a large radish and is popular in Mexico.

Raw jicama tastes similar to a pear or apple, but the skin is typically peeled before eating. Cooked jicama tastes very mild, similar to a water chestnut.

Try: Spicy Broccoli-Jicama Salad.