The Nutrition Message Nobody Wants to Hear

Well, I won’t keep you in suspense. The message has to do with sugar.

You may be thinking that everyone knows sugar’s bad. And that does seem to be true. But not everyone stays away from it. And that’s a problem, or at least a problem waiting to happen.

Not Connecting the Dots

When I was training to be a life coach, one of the instructor coaches was between 40 and 50 pounds overweight. One day she said, “I’m addicted to sugar, but I’m okay with it.”

This woman clearly didn’t connect her addiction to sugar with either her weight or any of the health problems she had. That’s what I’d call not connecting the dots.

Cravings that Never Go Away

I receive newsletters with articles on sugar cravings that “never seem to go away.” The various authors present themselves as nutrition experts. As a solution, they typically recommend products – that you can buy! – that taste just like chocolate and take away the sugar cravings.

Apparently, whatever these experts do with their daily food plans isn’t keeping food cravings from returning.

Fact: Sugar cravings absolutely DO go away over time – potentially permanently – so it’s a red flag for me if a nutrition ‘expert’ doesn’t know how to make that happen for him/herself or for clients.

Falling for Sneaky, Sexy Sugars

The list of these is fairly long: agave nectar, coconut sugar, maple syrup, fruit (yes, fruit), fruit juice, honey, monk fruit extracts, date paste, and more.

It would be no surprise to discover that someone who uses these sneaky sugars is addicted to them or has cravings that never seem to go away completely. After all, they’re sugar.

Which Brings Us to Paleo Menus

I’m on lots of lists and often receive menus for Paleo desserts and treats that use some of the above sneaky sugars. They’re delicious, we’re told.

My wisdom on this is simple: “Delicious” is suspicious.

And sugar is sugar. That’s definitely not what anyone wants to hear, but it’s true.

Fruits and Vegetables

What can I say? I wish people would stop lumping these two together. It makes them seem equally healthful, and they’re not.

Fructose, the sugar in fruit, is a particularly harmful sugar. In fact, it’s what makes sucrose (half fructose, half glucose) the junk we know it to be. In the science lit, all researchers seem to know this. If only the rest of us were willing to accept that!

A couple of servings of fruit a day is probably okay for most people. A serving is ½ cup or 1 medium fruit.

Yet some fruits may trigger an addictive reaction in some people. Self-awareness and self-honesty are key survival tools, and far better than going along with any mainstream push toward trending sugars.

I’ve Had to Change My Message

Several months ago, when joining a women’s networking group, I made the mistake of introducing myself as a sugar addiction expert in my 30-second pitch. It led to nothing but fear. People are afraid to deal with sugar addiction, very likely because they know what happens when they go without sugar for any length of time.

But I’ll end with this important message because it truly matters more than ever:

• Sugar is at the heart of the obesity epidemic. Not fat, not supersizes.
• Sugar increases appetite.
• Sugar leads to the consumption of extra fat. Many high-sugar foods contain fat. Fat also makes sugar tastes sweeter, so foods with both sugar and fat encourage overeating, and the calories can add up quickly.
• Sugar can increase blood pressure. More than salt.
• Sugar can increase serum cholesterol. More than fats.
• Sugar can raise triglycerides. More than fats.
• Sugar can lead to type 2 diabetes. Yes, it can.
• Sugar can contribute to mood swings, anxiety, depression and other mood issues.
• Sugar can interfere with optimal brain focus and work productivity.

Food Time Table For Two-Year Old Baby

Two years is an important milestone when it comes to you little one’s eating habits and the food they consume. At the age of two years, your baby needs a lot of nutrients in his body and milk is not enough to cater to the needs of their growing bodies. So, while it is important to always feed them healthy baby food, baby food for 2 years old is an especially critical topic. In fact, at this age, your child outgrows food and should be eating three major meals a day along with one or two snacks.

They can eat everything that you are eating, but obviously their food shouldn’t be as spicy, if at all. It is important to prepare food for 2 years old and follow a set time table for your toddler. To help ease the process of putting one together, you can refer to the following pointers for a 2 years baby food time table. But remember to also follow your baby’s cues and adapt their good according to their tastes and preferences.

Perfect food for 2 years old early in the morning:

1 cup milk
2-3 almonds soaked in water

For breakfast, they can eat:
1 small parantha + ½ cup curd
2 idlis with 1 bowl sambhar
1 slice brown bread + cucumber /tomato sandwich
1 cup vegetable poha
1 cup upma
1 ragi dosa/chila

Hungry again? Give them some late morning snacks:
1 fruit, diced
1 cup vegetable soup
Time for Lunch? Here are the 2 years baby healthy food options:
2 tsp of seasonal healthy vegetable with 1 roti or ½ cup rice and ½ cup dal
½ cup baked vegetables like carrots, beans, and/or potato
½ cup rice with kadhi/rajma/chana
½ cup khichdi with seasonal vegetables

Evening snacks that can double up as baby food for 2 years old:
½ cup milk with chocolate/banana muffin
1 cup fruit smoothie
1 pc paneer/vegetable cutlet
½ cup fruit chaat
Cornflakes with ½ cup milk
½ cup fruit yoghurt

Dinner options for 2 years baby healthy food:
1 roti + ½ cup seasonal vegetable
1 cup vegetable pulao
1 vegetable parantha with chutney
1 small parantha with paneer curry
½ cup rice with soya granules

The food items listed above are all healthy food options for two-year-olds that are also easily digested. However, these are only a few examples of baby food for 2 years old and you can always experiment with what your child likes. So, mix and match these options to create your own 2 years baby food time table.

Parents should also keep the following pointers in mind while putting together the 2 years baby food time table:

1. Offer lots of water to your baby
2. Avoid offering sugary and aerated drinks and fast foods
3. Do give at least two servings of green vegetables
4. Get them in the habit of eating fruits
5. Use honey as a sweetener whenever you can
6. Eat healthy yourself since your children learn by watching you
7. Make desserts an occasional affair

Creative Ways to Incorporate Fruit Into Your Menus

When you think of fruit, you’re probably thinking of them as a snack or dessert, but I challenge you to think again! Fruits can easily be incorporated into your everyday breakfast, and can be used to add sweetness to savory lunches and dinners. It just takes a bit of creativity. Summer is a great time to get some seasonal produce at your grocery or local farmer’s market, but canned or dried fruits are also a great addition to your meals.

How Much?

The American Heart Association recommends a colorful variety of 3 – 4 servings per day. If you’re using canned fruit, look for fruits canned in their own juice. A serving size is different based on the type of fruit and how it’s prepared.

• 1 medium apple, peach, orange or similar individual fruit (about the size of a baseball).

• 1 cup of fresh fruit, such as melon balls, watermelon pieces, pineapple slices, etc.

• ½ cup of dried fruit, such as cranberries or raisins.

• ½ cup of fruit juice. Juice doesn’t have the same nutritious extras you get with real fruit, like fiber, but it’s good in a pinch. Look for packages labeled 100% juice.

Be sure to wash your fruits just before you eat them. That keeps them from spoiling before you get to enjoy them. You can also keep them in the refrigerator for a cool, refreshing bite.

Fantastic Fruit Food Ideas

Fruits are a component of a well-balanced meal, so be sure to get in your dose of fruits along with vegetables, whole grains, lean meats and low fat dairy. How can you add fruit to your meals? See my suggestions below!


• Add fruit to your favorite dry cereal. Try adding bananas, strawberries, or blueberries.

• Include fruits in your hot cereal, like oatmeal. Try adding apples, bananas or nectarines.

• Mix fruits into yogurt. Try raspberries, blueberries, cherries and melons.


• Add strawberries, pears, or pineapple to a salad of mesclun greens.

• Add dried cranberries or sliced fresh grapes to chicken salad.

• Spread nut butter on whole wheat bread and top with sliced apples.


• Puree fruits and top them over your favorite lean meat dishes as a glaze. Try apricots or mango.

• Thinly slice fruits and add them to a slaw. Try slicing apples, pineapples or pears.

• Include fruit in your next BBQ by adding them to kebabs. Try pineapple or peaches with chicken or pork.

There are infinite ways to increase your fruit intake. Get creative! Think of the meals you consume most often and find a way to incorporate a fruit you enjoy. There are no culinary mistakes when it comes to fruit!

Bonnie R. Giller helps chronic dieters and people with medical conditions like diabetes break free from diets and food rules so they can make peace with food and change their relationship with food and their bodies forever. She does this by creating a tailored solution that combines three essential ingredients: a healthy mindset, caring support and nutrition education.