Author: Michelle Stewart

Posted on

Ensuring bone health for men

Happy Father’s Day! Strong bones are just as important for men as for women. Your body needs calcium, vitamin D, other important nutrients, and regular weight-bearing physical activity to make and keep bones strong and hard. Not getting enough calcium during childhood can lead to osteoporosis later in life, a disease in which bones become weak and easily fracture or break.

Adults usually reach peak bone mass by the age of 30. Choosing foods first to meet nutrient needs is recommended, but in some cases a multivitamin-mineral supplement may be needed. Learn more about the essential ways to ensure healthy bones for life.

Healthy Bones and Calcium

Males who are between 19 and 70 years old should get 1,000 milligrams of calcium a day. After age 70, calcium needs jump to 1,200 milligrams a day

Good sources of calcium include low-fat and fat-free dairy products such as milk, yogurt, and cheese. Sardines, tofu made with calcium sulfate, and calcium-fortified beverages such as soy milk and 100% fruit juice are also good sources. Leafy greens such as collards and kale and fortified ready-to-eat cereals can provide variable amounts of calcium.

To get the recommended amount, men need at least three servings of calcium-rich foods or beverages every day. A calcium-rich serving is equivalent to the following:

  • 1 cup low-fat or fat-free milk
  • 1 cup low-fat or fat-free yogurt
  • 1½ ounces low-fat or fat-free cheese
  • 1 cup calcium-fortified soy milk
  • 1 cup calcium-fortified 100% fruit juice
  • 3 ounces canned sardines, with bones

How Much Calcium Is in Your Food?

Read the Nutrition Facts label to learn how much calcium you are getting in each serving.

Calcium has a daily value (DV) of 1,300 milligrams a day:

  • If a label reads 30% DV of calcium, it equals 390 milligrams.
  • If a label reads 20% DV of calcium, it equals 260 milligrams.
  • If a label reads 10% DV of calcium, it equals 130 milligrams.

The Role of Vitamin D

Vitamin D is a key nutrient that helps bones absorb calcium, so it’s important to meet daily vitamin D needs based on age. Per day, infants need approximately 400 IU of vitamin D; children 1 to 18 years old need 600 IU of vitamin D; men under 70 need 600 IU of vitamin D; and men older than 70 need 800 IU of vitamin D.

There are three ways to get vitamin D: sunlight, food, and supplements. Vitamin D is found naturally in just a few foods, such as fatty fish including mackerel, salmon, and tuna; egg yolks; and mushrooms grown under UV light. Milk typically is fortified with vitamin D. Other dietary sources of vitamin D include fortified non-dairy beverages and some brands of orange juice and cereal. Men who do not get enough vitamin D from foods should talk to their physician about taking a vitamin D supplement.

Four Ways to Keep Bones Strong

Bone health is dependent on lifestyle choices.

Here are some key things that men can do to keep their bones strong for life:

  1. Get enough calcium and vitamin D every day from foods and/or supplements.
  2. Participate in regular weight-bearing physical activity, including muscle-strengthening activities at least two days a week.
  3. Avoid smoking, and if you are a male of legal age and choose to drink, limit alcohol intake to two or fewer drinks per day, on days when it is consumed.
  4. Talk with your health-care provider about bone health.

 

Posted on

Heart health for women

As we know, in May we celebrate Mother’s Day! In the United States, heart disease is the leading cause of death in both women and men. Diet, lifestyle choices, and a few other key factors play a big role in a wide range of heart conditions. Take care of your heart by choosing foods to promote overall health.

Fruits and Vegetables Matter

When it comes to filling your plate, fruits and vegetables are where it’s at. Not only are they sources of dietary fiber and antioxidants, they also can help keep blood pressure in check. High blood pressure is a major risk factor for heart attack and stroke. What makes fruits and vegetables so good? They provide potassium and magnesium, minerals that have been shown to help lower blood pressure in clinical studies.

Aiming for 1½ to 2 cups of fruit and 2 to 3 cups of vegetables daily is a good way to help meet your potassium goals. Plus, research has shown that fruit and vegetable consumption is associated with a reduced risk for many chronic diseases, including heart disease.

Fat Matters for the Heart

The type of fat you eat also makes a difference. According to the 2020-2025 “Dietary Guidelines for Americans,” a healthy eating pattern should provide less than 10% total calories from saturated fat starting at age 2. An eating plan high in saturated fat may increase the risk for heart disease. Foods such as bacon, sausages, fatty meats, butter, ice cream, and other full-fat dairy foods can be high in saturated fat.

Replacing sources of saturated fat with unsaturated fats has been shown to be beneficial in reducing “bad” cholesterol levels and may help lower the risk for heart disease. Foods such as olive oil, canola oil, avocados, nuts, and seeds contain unsaturated fat.

Omega-3 fatty acids are a special type of unsaturated fat commonly found in fatty fish, such as salmon, mackerel, tuna, and herring. Omega-3s also are found in walnuts and flaxseed. Fish is a good source of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), whereas nuts and seeds contain alpha-linolenic acid (ALA). Because these foods contain different types of omega-3 fatty acids, it’s good to include a variety of these foods among the foods you eat throughout the week. Women who are of childbearing age, pregnant, or breastfeeding should consult “Advice About Eating Fish” (www.fda.gov/food/consumers/advice-about-eating-fish) from the Food and Drug Administration and the Environmental Protection Agency.

Stay Active for Heart Health

Regular physical activity also can be beneficial. Get at least 2 hours and 30 minutes of moderate-intensity physical activity each week, with some activity on most days of the week. Maintaining a healthy weight can help manage certain conditions such as high blood pressure. According to the Physical Activity Guidelines for Americans, everyone varies in how much physical activity they need to maintain their weight.

Other Risk Factors

While you can change what you eat and whether you are physically active, there are some risk factors for heart disease that you cannot change:

  • Aging: The risk for heart disease increases with age.
  • Family history: Having a close blood relative, such as a parent or sibling, with heart disease increases your risk of having heart disease.
  • Ethnicity: Some ethnicities have a higher risk of heart disease and stroke.
  • Previous heart attack: A history of past heart attacks can increase the odds of having another one in the future. However, in this case, there are things you can do to reduce your risk, such as eating healthfully and participating in cardiac rehab.
Posted on

10 ways to save time and money at the grocery store

There is more variety on today’s grocery store shelves than ever before. With so many choices, it is easy to get overwhelmed.

Stay within your grocery budget while feeding your family well, by following these 10 tips:

  1. Don’t shop when you’re hungry.It may be more tempting to make impulse purchases, especially on less nutritious items that cost more, when shopping on an empty stomach.
  2. Make a shopping list and stick to it.Plan in advance and make a menu of meals for the week—check what you have at home first, so you know what you need and don’t overbuy. A list can help you avoid buying more than you plan to eat and wasting food that may spoil.
  3. Organize your list into sections according to the layout of the supermarket. This can help cut down on the time and the number of passes you need to make through the aisles.
  4. Check for supermarket specials.Check the weekly store circulars for sales and coupons for items you regularly purchase or that are on your grocery list for the week. Also, look at company websites and apps for coupons. Check for in-store deals like “manager’s specials” of day-old bread or foods close to their expiration date.
  5. Shop the bulk foods aisle.Many stores offer bulk herbs, spices, nuts, dried fruits, whole grains, dried beans, and other items at discounted prices. Sometimes these are foods in a less processed form, which means you are getting an added bonus of healthy options for less money.
  6. Stock up on staples when they go on sale.Browse grocery aisles or weekly flyers for sale items and stock up on foods you can keep in the pantry and freezer. Look for nonperishables such as canned and bottled goods; dried beans and peas; whole-grain pastas, crackers, and cereals; brown rice; tomato sauces; and nut butters.
  7. Think canned and frozen. Canned and frozen fruits and vegetables often are less expensive than their fresh counterparts. Plus, they’re great to have on hand when you’re short on fresh options. Fruits and veggies are canned at their peak of nutrition and quality. Be sure to choose no-salt-added, no-sugar-added, or less-sodium varieties.
  8. Use a slow cooker.This handy kitchen appliance uses a moist-heat method of cooking that helps tenderize less expensive but tougher cuts of meat. Stretch that dollar further by adding frozen vegetables or beans to your slow cooker recipes. Meals from a slow cooker are hearty and filling, and they make the house smell good!
  9. Cook meals in large batches, then freeze for later. Batch-cook and freeze meals over the weekend when you have more time. On weekdays, all you have to do is take a meal out of the freezer and simply reheat it. You also can use leftovers from a roast or chicken to make a stir-fry, tacos, or soup other days of the week.
  10. Take advantage of loyalty cards, store brands, coupons, and specials.If you haven’t signed up for your grocery store’s loyalty card, do it now. Sometimes sale prices are only valid with the loyalty card, and you could miss out on big savings. Consider purchasing the store brand of packaged foods—they usually are a better value than commercially branded items.
Posted on

March is National Nutrition Month

Between what you hear on TV, see on social media, and read in the news, eating well can seem like a real challenge. But it doesn’t have to be. A registered dietitian nutritionist (RD or RDN) will partner with you to develop a safe and realistic eating plan that you can stick with for the long haul. To guide and motivate you, an RDN will use creative and out-of-the-box strategies to help with meal planning, grocery shopping, and mindful eating.

An RDN has completed multiple layers of education and training established by the Accreditation Council for Education in Nutrition and Dietetics. All RDNs must do the following:
• Obtain a minimum of a master’s degree, which includes a specially designed, accredited nutrition curriculum.
• Complete an extensive supervised program of practice at a health-care facility, food-service organization, or community agency.
• Pass a rigorous registration exam.
• Maintain continuing education credits throughout their career, with licensure in each state they practice in.
What’s more, many RDNs have certifications in specialized fields, such as sports, pediatric, renal, oncology, diabetes, or gerontological nutrition.

Do you want to lose or gain weight? Are you pregnant, looking to become pregnant, or you’ve just had a child? Are you looking for ways to maintain your health in your older years? Are you an athlete looking to boost your performance? These are just a few of the reasons people seek the expert, science-based advice of an RDN.

10 Common Reasons to Consult with an RDN

1. You want help managing diabetes, high blood pressure, or other chronic diseases. An RDN can help you understand your condition and how the foods you choose might affect it. Plus, a registered dietitian nutritionist works with you to create an eating plan that has the nutrients needed to manage your condition.

2. You are thinking of having or have had gastric bypass surgery. Because your stomach can only manage small servings after surgery, it’s tricky to get the nutrients your body needs. As a part of your health-care team, an RDN helps you make changes to your eating plan to meet these needs and still feel satisfied.

3. You have digestive problems. Working closely with you and your doctor, an RDN provides guidance to help fine-tune your diet. Together, you’ll find choices that do not aggravate your condition—for example, limiting fried foods or caffeinated and carbonated drinks.

4. You’re pregnant, trying to get pregnant, or are a new parent. Meet with an RDN to make sure you get the nutrients you need for a healthy pregnancy. And, after the baby comes, an RDN can help make sure you and your little one are getting the nutrients you need to support good health.

5. You have a food allergy, intolerance, or sensitivity. Unsure what you can eat because of celiac disease, food allergies, lactose intolerance, or another condition? It’s easy to be overwhelmed by what you think you can’t eat, which can lead to a boring diet that doesn’t give your body the nutrition it needs. An RDN can teach you strategies, including identifying foods to avoid, and help you find substitutions to keep your diet balanced and tasty.

6. You or your child is experiencing disordered eating. As part of the treatment team, RDNs counsel people with eating disorders such as anorexia and bulimia.

7. You’re caring for an aging parent. An RDN can help with food or drug interactions, proper hydration, special diets for hypertension, and changing taste buds as you age.

8. You want practical lifestyle advice. Need help sorting through the facts and fiction of nutrition headlines? Learn how to read labels at the supermarket, discover how healthy cooking can be inexpensive, learn how to dine out healthfully, and find out how to manage temptations. When you see an RDN, the last thing you’ll get is one-size-fits-all diet advice. After learning about your health history, favorite foods, and eating and exercise habits, an RDN will help you set goals and prioritize. Follow-up visits will focus on maintenance and monitoring your progress.

9. You want to improve your performance in sports. A RDN can help you set goals to achieve results—whether you’re running a marathon, skiing, or jogging with your dog.

10. You realize the need to feed your family healthier foods, but you do not cook. A registered dietitian nutritionist can teach you how to plan and prepare meals in a simple, healthful, and convenient way. Connect with an RDN today!

Posted on

25 heart-healthy tips for your valentine

February is Heart Month. Here are some tips to take care of your heart this Valentine’s Day. Some foods can lower your risk of heart disease or help to manage it, while other foods may increase your risk. Try these tips for preparing heart-healthy meals.

 Choose Healthier Types of Fat and Cooking Methods

  • Use small amounts of oils, such as canola and olive, in recipes and for sautéing.
  • Make your own salad dressings with olive or flaxseed oil.
  • Blend mashed avocado into dips or use small amounts to add flavor to dishes.
  • Try different ways of cooking foods, such as baking, broiling, grilling, steaming, and poaching, to add variety.

 Eat Foods Containing Omega-3 Fatty Acids

  • Add walnuts to cereal, salads, or muffins. Try walnut oil in salad dressings too.
  • Eat two 4-ounce portions of fatty fish each week. Some options include salmon, lake trout, canned light tuna (in water), mackerel, and sardines.
  • Some chickens are given feed that is high in omega-3s, so their eggs will contain more as well. When buying eggs, check the package label.

Include Sources of Dietary Fiber Throughout the Day

  • Include plant-based foods as sources of protein, including tempeh, beans, lentils, seeds, and nuts.
  • Make half your plate fruits and vegetables at each meal.
  • Select whole fruits and vegetables instead of 100% fruit juices more often, and don’t discard edible peels. Removing the peels on produce, such as apples and potatoes, lowers their fiber content—just be sure to wash them before preparing or eating.
  • Choose whole grains instead of refined grains whenever possible.

Limit Saturated Fat

  • If you eat meat, select lean cuts of beef and pork, especially cuts with “loin” or “round” in their name, and drain the fat off cooked, ground meat.
  • Cut back on processed meats high in saturated fat, such as hot dogs, salami, and bacon.
  • When you make a stew or soup, refrigerate leftovers and skim off the fat with a spoon before reheating and serving.
  • Replace higher-fat cheeses with lower-fat options such as reduced-fat feta and part-skim mozzarella.
  • Thicken sauces with evaporated fat-free milk instead of whole milk.
  • Move toward using lower-fat milk and yogurt. Start with 2% products, then move to 1% and finally to fat-free, to adjust to the new taste.
  • Choose skinless poultry or remove the skin before eating chicken or turkey.
  • Check the Nutrition Facts Label on food packaging for saturated fat content and to see if trans-fat or partially hydrogenated oils are listed. Food manufacturers have removed trans fats from their products, but some foods with longer shelf-life dates—such as cakes, cookies, crackers, pastries, pies, muffins, and doughnuts—may still contain them. These foods also are sources of added sugars and should be limited for that reason, as well.

Reduce Salt (Sodium)

  • Prepare foods at home more often so you can control the amount of salt in your meals.
  • Use as little salt in cooking as possible. You can cut at least half the salt from most recipes.
  • Skip the table salt and be mindful when adding other higher-sodium condiments such as soy sauce, ketchup, pickles, and olives to your food at the table.
  • When choosing canned foods, select “reduced-sodium” or “no-salt-added” soups and vegetables.
  • Check the Nutrition Facts Label for sodium, and choose products with lower sodium content.
  • Season foods with herbs, spices, garlic, onions, peppers, and lemon or lime juice to add flavor.
Posted on

Carbohydrates, part of healthful diabetes diet November is National Diabetes Awareness Month

Carbohydrates are the body’s preferred source of fuel, and food sources containing carbohydrates can offer a variety of vitamins, minerals, and other nutrients.

There are three types of carbohydrate: starches, sugars, and dietary fiber.

  • Starches are present in plant-based foods such as potatoes, peas, corn, beans, rice, and other grain products.
  • Sugars occur naturally in foods such as fruit and milk, but there are also sources of added sugars that are found in highly processed foods, such as candy, cake, and soft drinks.
  • Dietary fiber is an indigestible part of plant foods that may help with digestive and heart health.

Individuals with diabetes should focus on choosing carbohydrates from nutrient-rich, whole foods such as fruits, vegetables, beans, whole grains, and dairy products, including low-fat or fat-free milk and yogurt. Foods and beverages with added sugars should be consumed sparingly, regardless of a diabetes diagnosis.

Spreading carbohydrate choices evenly throughout the day helps to prevent spikes and dips in blood sugar. A registered dietitian nutritionist (RDN) can create a specific meal plan that harmonizes individual preferences with the special needs of someone with diabetes.

Recommendations for carbohydrate goals will vary from person to person. For someone who eats 2,000 calories a day, an RDN may recommend that one meal contain about 45 to 60 grams of carbohydrate—or three to four servings of carbohydrate. This may vary depending on how frequently a person plans to eat throughout the day.

In meal planning for diabetes, a serving of carbohydrates is equal to 15 grams of carbohydrate. Here are some examples of serving sizes, but refer to the Nutrition Facts Label whenever possible for exact amounts:

  • Fresh, frozen, or canned fruit:
    • 1 small apple, a 4-inch-long extra-small banana, or a medium orange
    • ½ cup fruit cocktail, canned pineapple, or unsweetened applesauce
  • Dried fruit:
    • 2 tablespoons of raisins or dried cranberries
  • Milk and milk substitutes:
    • 1 cup (8 fluid ounces) fat-free, low-fat, or lactose-free milk
    • 1 cup (8 fluid ounces) unsweetened or light soy beverage
  • Yogurt:
    • ⅔ cup (6 ounces) unsweetened or light varieties
  • Cereal:
    • ½ cup cooked oatmeal or grits
    • ½ cup bran flakes or plain shredded wheat
  • Whole grains:
    • ⅓ cup cooked brown rice, quinoa, or whole-wheat pasta
  • Other starches:
    • ½ hamburger bun or English muffin
    • 1 small (6-inch) corn or flour tortilla
  • Starchy vegetables:
    • ½ cup mashed or boiled potatoes
    • ½ cup green peas or corn
    • ½ cup black, kidney, pinto, or garbanzo beans
  • Sweets and other carbohydrates:
    • 1 tablespoon regular syrup, jam, jelly, sugar, or honey
    • ½ cup sugar-free pudding
    • ½ cup ice cream

For people both with and without diabetes, carbohydrates play an important role in a healthful diet. Whole foods such as fruits and vegetables, beans, whole grains, nuts, and seeds provide dietary fiber, protein, and nutrients to support health.

Meet with an RDN to develop an individualized meal plan that works for you.

Posted on

Shop healthy on a budget

With a little know-how and advanced planning, you can enjoy nutritious foods while sticking to a tight budget.

Plan Around Sales

The key to smart, budget-friendly grocery shopping is planning ahead. Plan meals around fresh produce, lean protein foods, and low-fat dairy items that are on sale and in season to save money while eating healthy.

Check store sale flyers and available coupons on the same items for additional savings. Compare national brands and private store labels for the lowest price. Once you’ve identified sale items, incorporate them into simple meals; baked, grilled, or broiled lean meats or fish served with vegetables and whole grains are delicious and healthy with few added ingredients. Also, use the unit price to compare costs between different-sized packages of the same product.

Create a Shopping List

Use your weekly eating plan to create a master grocery list and stick to it. Prioritize your food dollars for nutrient-rich vegetables, fruits, low-fat dairy, lean protein foods, and whole grains. To keep your grocery list from growing too long, prepare meals that include similar ingredients throughout the week.

In the Produce Section

When it comes to fresh vegetables and fruits, shop seasonally. Local, seasonal produce is at its peak flavor and is generally more abundant, so it’s usually sold at a lower price.

Frozen or Canned Alternatives

If the produce item you want isn’t in season or doesn’t fit in your budget, consider purchasing it frozen or canned. Fresh, frozen, canned, or dried fruits and vegetables can be good for you. Canned fruits and vegetables are picked at peak freshness and can be just as nutritious as fresh foods because canning and freezing preserves many nutrients. Canned and frozen foods offer an alternative to fresh and may be more budget-friendly. Be sure to check the ingredients list to avoid items with added sugars or salt.

At the Meat Counter

Consider purchasing a larger quantity of meat that is on sale and preparing enough for two or more meals. Enjoy leftovers later in the week or freeze for future use. Because meat is often the highest-dollar ingredient in a recipe, consider planning meatless meals a few nights each week, or try replacing half the meat in dishes such as chili, meatloaf, or burger patties with beans, finely minced mushrooms, or chopped vegetables. Incorporating more non-meat proteins, including beans, nuts, and eggs, can be cost-effective and nutritious.

Whole Grains and Dry Goods

Whole grains and dried beans are generally inexpensive and are an easy way to get more nutrition for your buck. Stock up on these nonperishable items when on sale or take advantage of the bulk bin by purchasing only the amount you need. Dried beans, peas, and lentils are great options to keep on hand. You can buy in bulk, prepare ahead of time, and then freeze so you always have protein and fiber-rich foods on hand.

Reduce Waste

Once you’ve done your shopping, make the most of your food spending by cutting down on waste. Plan to use highly perishable items — such as fish and seafood, salad greens, berries, and fresh herbs — early in the week, and save more hearty items for later in the week. Enjoy leftovers for lunch or create new meals from leftover ingredients. Cooked meat and vegetables can be revamped as a filling for a casserole, frittata, or soup.

Posted on

Make the most of your day, starting with BREAKFAST

You can build the foundation for a winning day by simply starting the day with breakfast. I know you’ve heard it before, and it’s true, breakfast is the most important meal of the day. If you are grabbing your house keys and heading out in the morning without eating, trying to save time or calories, you are squandering the savings. By skipping breakfast, the fuel that your body and brain need to get started and help you focus on high performance, or simply focus, is missing. The effort to save calories by skipping a meal cancels out because by midday you’re pretty hungry and are more likely to eat more and consume more calories than you wouldhave if you had started the day with breakfast.

When you wake up in the morning, your body has been fasting — going without food during the hours while you were sleeping. Breakfast “breaks the fast”; it provides the body and the brain with the energy needed to function. If you start the day without the needed energy, the results are like trying to drive your car without gas — think of your body as your vehicle.

Studies show that when adults and children eat breakfast, it is easier for them to concentrate, they are more productive, and they have better problem-solving skills. In short, skipping breakfast may result in poorer performance — it may appear that they are not very bright.

Breakfast also aids in eating adequate amounts of the vitamins and minerals recommended for a healthy lifestyle. If you eat breakfast, you are more likely to control your weight and eat less fat and cholesterol. The following are key ingredients for a healthy breakfast:

  • Whole-grain rolls, bagels, cereals, low-fat bran muffins, English muffins, Melba toast, and crackers
  • Low-fat protein such as peanut butter, almond butter, Nutella® spread, Canadian bacon, low-fat mozzarella cheese sticks, turkey bacon and sausage, scrambled egg whites or an egg-white omelet, hard-cooked eggs, or vegetarian protein items
  • Low-fat or fat-free dairy foods such as fat-free milk, Greek-style low-fat yogurt, cottage cheese, and natural cheeses
  • Fruits and vegetables including fresh or frozen items, 100% juice beverages without added sugar, and fruit or vegetable smoothies.

If you’ve been a “breakfast skipper,” try these tactics to help ease this important meal into your day. Here are some tips for making this meal a little easier to get on the table (or in your hand on the way out the door):

  • Prepack to-go bags the day before a crazy morning. Include a zip-top plastic bag of granola; add a hard-cooked egg, low-fat yogurt, and a handful of grapes just before you leave.
  • Have a smoothie. Just make sure to add some protein, like yogurt, whey protein powder, or tofu, to keep you satisfied longer.
  • Make quick and healthy breakfast sandwiches with frozen waffles (toasted), peanut butter, and sliced banana.
  • Set foods aside the night before; cut up fruits, pour cereal, or prepare mixtures for baked or scrambled eggs.
  • Consider steel-cut oats for a super-healthy and convenient meal. Combine the oats and water, bring to a boil, remove from heat, cover, and let sit overnight. The next morning, you just have to reheat them.
  • Use your microwave. Most hot cereals have microwave instructions. Mix the cereal with liquid and flavorings, pop it in the microwave, and finish dressing while breakfast cooks itself.
  • Keep your freezer stocked with frozen waffles and healthy breakfast burritos.
  • Don’t think of berries as an extravagance. They’re outrageously good for you, and they dress up a bowl of cereal.
  • Prepare hard-cooked eggs in advance. Hard-cooked eggs in the shell can be stored in the refrigerator for two to three days.
  • Always keep a bowl of fresh seasonal fruits available for the easiest grab-and-go.

Adding breakfast to the day is easy. Just make a few adjustments to your schedule, plan ahead, and grab-and-go with one of these simple breakfast choices.

Takeaway: Breakfast is the most important meal. If you get started with breakfast, you are well on your way to jumpstarting the day with optimum energy.

Posted on

Dietitians View: Bitter is better

When asked about flavor profiles it is rare for folks to respond enthusiastically that they “love bitter.” Bitter is one of the basic tastes that our taste buds identify along with sweet, salty, and sour. An affi nity for bitter is infl uenced by several factors including taste experiences, culture, and environment.

Bitter plays two roles—it can signal toxins and something that is dangerous to consume and it can also serve as a stimulant for the appetite and as an aid in digestion. Bitter foods can protect against illness and contribute to good health.

Vegetables that you’ll fi nd on the bitter list include Arugula, Brussels sprouts, and Kale. Arugula has a peppery, somewhat mustardy flavor that has long been popular with Italians. It has become increasingly popular in the United States.

Most often it is served raw, however, arugula can be sautéed to serve as a cooked vegetable. It is low calorie and a good source of Vitamins A, C, K and folate. It also contains iron and calcium and is a good choice to provide plant-based iron in your diet.

This green is high in glucosinolates which de-toxify the body and fight cancer. It is also high in antioxidants which strengthen the immune system and can prevent damage to the body’s cells.

Brussels sprouts are a member of the cabbage family. They’re now trendy and are often prepared roasted, which brings out a sweeter somewhat nutty flavor. Roasting reduces the sulfurous odor and bitter taste which many people dislike. They are good for you. They are low in calories, provide protein and are high in Vitamins C and K. They also contain Vitamin A, B-vitamins, folate, potassium, and fiber. This vegetable also contains glucosinolates and antioxidants, and can aid in reducing cholesterol.

Kale fans love this popular bitter green. It appears throughout the supermarket from the fresh produce aisle, to deli-counter prepared salads, to the snack aisle as kale chips. Kale is low calorie, contains protein and fiber along with Vitamins A, C, and K. It also contains folate, phosphorus, potassium, and calcium. Kale contains a small amount of good fat—an omega-3 fatty acid.

Kale, however, can interfere with blood thinners due to the amount of Vitamin K it contains. It also can suppress thyroid function in some people.

Although we’ve focused on bitter, I also wanted to share info about a food we typically see at the end of the meal: Chocolate. Chocolate is produced from cocoa beans which are naturally bitter and astringent. The more cocoa solids the chocolate contains, the more bitter and astringent the chocolate flavor with higher antioxidant content. Cocoa beans are rich in plant nutrients called flavonoids.

The amount of cacao beans and flavanols can vary. Bittersweet or dark chocolate contains the most generous amounts from higher cacao content chocolate. Dark chocolate can help lower blood pressure and maintain healthy arteries that are relaxed and flexible, thus increasing blood flow.

This bitter sweet can have a positive effect on heart health, reduce insulin insensitivity and lower the risk of diabetes. Dark chocolate can also increase the feeling of fullness which can reduce cravings for sweet and salty foods.

I’ve just touched on a few bitter choices, remember it’s important to eat a variety of foods and be mindful of all things in moderation.

Take Away: Include bitter foods in your diet; they stimulate appetite and digestion, can protect against illness and are an aid to good health.

Posted on

Fresh produce offers health in seasonal colors

With the arrival of the end of the year holidays, I get the impression that my clients think they have a pass on doing the right thing. Not! I know there is  plethora of tempting edibles at every gathering, at homes, and workplaces.

But one of the best things about this time of year is the colorful and nutrition filled fresh produce. It’s as if Mother Nature selected the season’s bounty to fit right in with the traditional holiday colors of red and green.

Radishes

Though red radishes are the most popular, they also come in rose, purple, lavender, and white. The popular variety in red and white could easily be considered the Santa Claus vegetable.

With a few swift slits of the paring knife, these orbs become the focal point of a vegetable tray. They look good, and they are good for you. The radish is low in calories, and high in vitamins A and C.

Radishes are a good source of vitamins and minerals. The vegetable’s high water and fiber content aids in digestion and makes it an excellent detoxifier.

Radicchio 

This colorful veggie looks like red cabbage with deep red or magenta leaves and white veins. Its flavor is spicy, with a hint of bitterness. It adds a stunning  pop of color to salads, and vegetable trays. You can also spread radicchio’s leaves with hummus, dips, tuna, or shrimp salad instead of crackers. It is a good source of antioxidants, contributing to overall health and wellness. The veggie is also high in fiber, as well as vitamins C and K, which promotes bone health. It contains magnesium which helps build strong bones and teeth, and potassium which plays a positive role in regulating blood pressure.

Beets 

Red beets are available year-round and can be served roasted, steamed, pickled, or in juice. This vegetable is in the same family as spinach and Swiss  chard. Beets are a good source of heart healthy folate and potassium. They also contain energy producing carbohydrates, antioxidants manganese and vitamin C; they are a good source of digestive-supportive dietary fiber, along with magnesium, iron, and phosphorus.

You can intensify the color of beets by adding lemon juice or vinegar while cooking for a brighter color. Baking soda will cause them to turn a deeper purple. Add salt after cooking, because it can blunt the color.

Red Swiss Chard

This leafy green, also in the vegetable family with beets, is stunning with its magenta stalk and veins surrounded by textured deep green leaves.

Swiss chard is an excellent source of bone-building vitamin K, manganese, and magnesium; it is high in antioxidants vitamin A, vitamin C, and vitamin E. It contains potassium and iron, is a good source of fiber and B vitamins including folate which is good for a healthy heart. Swiss chard can be included in salads and sandwiches or as a hot vegetable. To maximize the nutrients, quick cooking such as sauté or steaming is best.

Whether seasonal festivities or year ‘round, these “reds” are vegetables to dish about; they are fabulous looking, great of these to your menu and you’ll be one nutrition-savvy hostess/host serving great dishes that are nutrition rich.

Take Away: Festive occasions can be enjoyed without shelving your plan for good health. Make wise choices and try to opt for colorful fruits and vegetables. Plenty of fruits and vegetables will go a long way toward keeping the calories down and nutrition up.

Posted on

Holiday tips to manage diabetes

November is National Diabetes Month, and the Center for Disease Control reports that 29.1 million people, diagnosed and undiagnosed, are challenged with this disease in the United States. As a Certified Diabetes Educator (CDE) I focus on wise food choices throughout the year. As the holiday season unfolds, I want to give people the tools to eat well and wisely.

In planning menus and choosing items from those often served at holiday meals, diabetes can afflict the meal planner as well as those dining at the table.As the host or hostess, it is important to include options for those who may have challenges with what some folks dismiss as “just a little sugar.” In putting together a menu of traditional dishes, which tend to be carbohydrate heavy, remember that to control diabetes it is essential to manage carbohydrate intake. Carbohydrates are necessary nutrients that are the fuel for energy— however if diabetes is a factor, carbs must be monitored. Carbohydrates are starches, sugars, and fiber. Now let’s look at some of the dishes typically found on the Thanksgiving menu.

Michelle Stewart

Snacks and Appetizers:
These often include cheese and crackers, dips, or cocktail-size frankfurters. Good- for-you options to substitute are fresh vegetables in place of salty snacks such as chips or pretzels. Limit the cheese, which can be high in fat and calories, and ditch the baby frankfurters for lean lunchmeat rolled in lettuce leaves.

Side Dishes:
Folks do love potatoes — mashed, scalloped, or sweet. It is not the potato itself that gets the bad rap; it’s the additions of butter, cheese, milk, sour cream, and other goodies. If making potatoes, opt for low-fat milk or plain Greek-style yogurt in place of cream and sour cream. If sweet potatoes are on the list, cut back on the amount of butter, sugar, and marshmallows. Sweepotatoes are a real power food, but if pairing the sweets with the previous list, the power punch is knocked out! Include roast or steamed green vegetables, baked squash, and a tossed green salad.

Now turkey stuffing is in the side-dishcategory — this too can be more wholesome if you use a little less butter or margarine, use sodium-reduced broth, and whole grain bread or brown rice, depending on the type of stuffi ng you are making.

 

Main Dishes:

Turkey is the star attraction on most tables, however, it can also be joined by ham or roast beef. These are protein foods without any carbohydrates. Limit servings to 3 to 4-ounce portions. If turkey is your main-dish choice, go for roasted turkey and not deep- fried. Choose turkey breast and remove the skin. If gravy is on the must-have list, limit to a couple of tablespoons or half a ladle of gravy.

Dessert:
I know this is where so many slip up. Don’t deny yourself dessert, choose half-size portions, forgo caramel, chocolate, and whipped toppings. If eggnog is in the picture, pour a juice-size glass or make the beverage your dessert in place of cake or pie.

These are some of the tools and guidelines for good and healthy eating during the holidays. Diabetes is serious but by making wise choices as the host or guest, folks can eat well, enjoy the season, and keep well-being goals in sight.

Take Away: You can enjoy seasonal holidays by making good choices to eat well and manage the Diabetes challenge.

Proudly powered by WordPress