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A Half Cup of Soy Nuts…
In one small study, women who ate a half-cup of dry-roasted, low salt soy nuts (a little after breakfast, lunch and dinner and before bed) experienced a drop in blood pressure and a reduction in hot flashes.

Be aware that a half-cup of soy nuts has about 200 calories and 7 grams of fat. (It’s the good kind of fat—monounsaturated.) You’ll want to factor those calories into your total daily food intake if you decide to give soy nuts a try.

Source: Scientific Sessions of the American Heart Association, December 2002

Fish and Pregnancy
All fish contain mercury, but some types have more than others. If you are pregnant or nursing, it’s best to avoid the following fish:

  • Shark
  • Swordfish
  • King mackerel
  • Tilefish

Young children should avoid these fish as well.

Other types of fish are safe to eat if you limit servings to 12 ounces per week. The average fish portion weighs about 3 to 6 ounces.

For information about the mercury content of specific types of fish, visit the Food and Drug Administration’s table entitled Mercury Levels in Seafood Species. 

Source: US Food and Drug Administration, December 2002

Nuts for Diabetes Prevention
A recent study of more than 83,000 nurses has shown that a handful of nuts or a teaspoon of peanut butter five times a week may reduce your risk of developing diabetes. You may think that nuts are a high fat food, so they must not be so good for you. But they contain unsaturated fat—the good kind. They also have fiber and magnesium, which can help keep you insulin and sugar levels balanced.

The study researchers believe the results would be the same for men.

Source: Journal of the American Medical Association, 27 November 2002.

Eating, Talking, No TV
One way parents can help their children keep food portions reasonable is to sit at the table with them while they eat. Kids who eat in front of the television or computer, or even while in the car, are likely to eat more. Eating becomes a mindless activity, and it’s easy to overdo it.

Sit with them, talk with them and listen to them. Even when they’re just having a snack, have it at the table with them. You can keep an eye on how much they’re eating, and they’ll stop thinking of TV time as eating time.

Source: “Building Blocks for Life.” Pediatric Nutrition, Volume 25, No. 3, 2002.

Juice, Soda Add Calories
Drinking a lot of pop and juice is one way kids get too many calories and too much sugar. And these kinds of drinks usually provide little nutritional value. Instead, make sure your kids drink plenty of water and skim milk. How much milk?

  • Toddlers should have 2 cups of milk per day
  • 4 to 8 year-olds should have 3 cups
  • 9 to 18 year-olds need 4 cups 

Source: “Building Blocks for Life.” Pediatric Nutrition, Volume 25, No. 3, 2002.

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