Toddlers Need to Eat Healthy, Too.


2 year old

When it comes to a toddler, cutting up the food into small pieces is a must. They can choke on food easily if it isn’t cut up for them. Omit foods they may be allergic to or a possible choke hazard.

The two-year-old toddler needs to consume 3 ounces of whole grains, 1 cup vegetables, 1 cup fruit, 2 cups low/fat free milk, and 2 ounces meats and beans everyday.
Provide a wide variety of foods that the toddler can choose from to, not only get a better nutritional status, but also, so the toddler can be encouraged to try different things at an early age.

Do not force food on a toddler or take it away as a punish.  Do not use food as a reward, either. Don’t appear angry or disappointed if the toddler doesn’t like something or likes one thing more than the others.  These responses can cause future bad eating habits for the toddler and a poor self image.

Keep a close eye on the toddler while s/he eats to ensure safety and good eating habits are learned.  Never, ever leave a toddler alone while eating.

Extras such as sugar and oils should be limited. Sugar and solid fats should be limited to 165 calories a day. Oils are different than solid fats and they should be limited to 3 teaspoons a day.

An example of a well-balanced diet for a 2-year-old toddler is as follows:


1 Small Pancake (Cut into Small Pieces)
¼ Cup Apple Sauce
½ Cup Low/Fat Free Milk
½ Banana (Cut into Small Pieces)


¼ Cup Sugar Snap Peas
1 Slice Whole Grain Bread
1 oz Tuna Fish
½ cup Low/Fat Free Milk

Afternoon Snack

¼ Cup carrots “Matchsticks”
½ Cup Low/Fat Free Milk
½ Cup Fruit (Consists of Strawberry, Pineapple, Honeydew, and Grapes (Cut Fruit in Small Chunks)


¼ Cup Cooked Pasta
2 Tbsp Tomato Sauce
1 Meatball (1 ounce)
½ Medium Ear Corn on the Cob
½ Cup Low/Fat Free Milk

A Healthy Mom-To-Be Means Healthy Baby

Click on photo to go to the Mayo Clinic Website

Click on photo to go to the Mayo Clinic Website

Expectant mothers should see the physician before, during, and after pregnancy. Even with a well balanced diet from all five foods groups, it is difficult to meet all of the nutritional needs. A supplement may be taken to make sure all the nutritional needs are met. A pre-natal supplement may be taken before pregnancy to ensure the mother-to-be is well nourished.

The expectant mother needs to consume 8 ounces of whole grains, 3 cups of vegetables, 2 cups fruits, 3 cups low/fat free milk, and 6½ ounces meat and beans everyday.
Substances such as caffeine, alcohol, and cigarette smoke should be avoided completely, because of the health risks to both the baby and the mother during pregnancy. These substances have been known to cause low birth weight, miscarriage, hinder brain development, still born babies, and other birth defects.

Expectant mother have also been known to crave foods or other non edible items containing a nutrient that they are lacking. Such cravings are called “Pica.” These cravings can range from clay to soap products. It depends of the nutrient(s) they are lacking most likely.

An example of a well-balanced for the expectant mother is as follows:


1 Large Bagel
½ Cup Orange Juice
½ Cup Low/Fat Free Milk
2 Hard Boiled Eggs


2 Slices Whole Grain Bread
2 Ounces Cheddar Cheese
½ Cup Tomato Soup
½ Cup Low/Fat Free Milk
1 Small Salad (Consisting of Lettuce, Tomatoes, Red/Green Bell Peppers, Carrots, and Cucumbers)

Afternoon Snack

3 Celery Sticks with 1 Tablespoon of Peanut Butter

A 6 Ounce Container of Low Fat Yogurt (6 Ounces = ¾ Cup)

1 Cup Grapes (32 seedless Grapes)


3½ Ounces Skinless/Boneless Chicken Breast
1 cup Fruit Salad (Consists of sliced strawberry, watermelon, cherries, honeydew, grapes, and muskmelon)
½ Cup Green Beans
½ cup Sliced Cucumbers
½ Cup Low/Fat Free Milk
A 2 Ounce Dinner Roll

Headache w/ Neck Pain

Click on Photo to go to the Better Health Channel Website for more information.

Click on Photo to go to the Better Health Channel Website for more information.

If you frequently get a headache with neck pain you may be suffering from muscle problems. Muscles can refer pain to the head. There is one particular region of the neck that is commonly involved in headaches

Most likely, the headache is caused by neck problems like poor posture, overuse, or stress. There is pain on motion which may also be in the shoulder of the same side. The headache pain is mild to severe with no throbbing sensation and may change when pressure is applied to the muscles. The headaches may last from a few hours to a few days or even weeks.

Other structures in the neck can cause headaches. The discs and joints may also refer pain to the head in a similar manner. Degenerative neck arthritis can produce these types of headaches. Neck related headaches are the cause in as high as 20% of patients with chronic headaches and is four times more prevalent in women.

Neck related headaches must have at least one of the following:

1. The head pain must be preceded by:

• Neck movement
• Prolonged awkward head position
• Pressure over the upper half of the neck or base of the skull on the headache side

2. Restricted motion of the neck

3. Neck, shoulder or arm pain

If all three are present, it’s most likely that the neck related headache as the cause is most likely the same.

Characteristics of Neck Related Headache:

• Often, a history of neck trauma (whiplash, sprain, strain)
• One sided headache that does not change sides
• Occasionally, the pain may be on both sides
• Pain located at base of skull, front of head, sides of head or around the eyes
• Pain may last hours or days
• The headache usually begins in the neck
• The headache is moderate to severe in intensity
• The headache is not throbbing
• The pain is not sharp

Other features which may be noted:

• Nausea
• Sensitivity to sound
• Sensitivity to light
• Dizziness
• Difficulty swallowing
• Blurred vision on the side of the headache
• Vomiting
• Tearing on the side of the headache
• Swelling around the eye on the side of headache

Headaches related to the neck as described in this article often respond well to Chiropractic adjustments so you may want to seek the advice of a practitioner in your area.

Remember there are many causes for headaches and neck pain. Always see your health care provider to determine the exact cause. Headaches can be very complicated and may indicate serious problems like meningitis with headache, neck pain and fever so don’t delay proper attention with serious symptoms.

Migraine Headaches: Signs and Symptoms



Signs and symptoms of migraine headaches include:

• Abnormal body sensations, called paresthesias, such as tingling, numbing or prickling
• Diarrhea
• Dizziness or vertigo
• Lightheadedness
• Nausea and vomiting
• Scalp tenderness
• Sensitivity to light
• Visual disturbances, such as flashes of light or blind spots in your vision

Migraines are the most common cause of vascular headache, affecting 26 million Americans. About 15 percent of women and 6 percent of men experience these headaches. They are characterized by recurrent attacks, with pain most often on one side of the head, accompanied by other symptoms such as nausea, vomiting and sensitivity to light and sound. Although migraines can occur at any time of day or night, they tend to be more frequent in the morning. Routine activity or slight head movement typically makes the pain worse.

Episodes can last from several hours to several days and often are disabling. During the attack, pain may travel from one part of the head to another and may radiate down the neck into the shoulder. Scalp tenderness occurs in the majority of patients during or after an attack. Migraines tend to run in families and often are hereditary. If you have migraines, chances are another family member does as well.