Category Archives: Dietary Guidelines

Sugar, by any other name is still as sweet…..or is it?

Posted on July 8, 2012 | 3 Comments

The simple message is yes….and no!  Nutritive sweeteners do provide calories with their sweet taste while Non-Nutritive sweeteners provide few or zero calories with their extra sweet tastes.  Depending on your calorie needs and desire for sweet tasting beverages and foods, you need to decide which sweetener is right for you.  Over consumption of added sugars in the American diet has been blamed for many preventable diseases, including diabetes and obesity.  Try using nutrient dense-naturally sweet fruits, vegetables and dairy foods as often as possible to satisfy your need for sweet instead of calorie dense baked goods, candy, sweetened beverages and added sugars/sweeteners.

Read below for a summary of the most commonly used sweeteners and follow the links for for in-depth data on each.

http://www.eatright.org/About/Content.aspx?id=8363&terms=nutritive

Sugars commonly found in foods include:
• Glucose A monosaccharide and the primary source of energy for body cells.
• Fructose A monosaccharide found in fruit, honey, and some vegetables. In nature, it is linked with glucose as the disaccharide sucrose. Fructose may be used as a nutritive sweetener.
• Galactose A monosaccharide that occurs in dairy products and some plants.
• Sucrose A disaccharide that occurs naturally in fruit and vegetables.  It is composed of approximately equal parts glucose and fructose and is used as a nutritive sweetener and for its other functional properties.
• Maltose A disaccharide composed of two glucose units; it is found in molasses and is used for fermentation.
• Corn-based sweetener Refers to many products made from corn.  They may be composed primarily of glucose, fructose, or any combination of the two. High-fructose corn syrup (HFCS) is a mixture of glucose and fructose and is only available to food manufacturers.
• Agave nectar A nutritive sweetener that contains fructans, oligosaccharides of fructose and glucose, and monosaccharides of fructose and glucose.
Sugar often refers to sucrose, which is derived from sugar cane or sugar beets.  The US Department of Agriculture (USDA) uses added sugars to refer to sugars and syrups added to foods during processing, preparation or before consumption. In addition to imparting a sweet taste, sugars have the following functions that are important to safety
and quality in foods:
• Inhibit microbial growth by binding water in jams and jellies.
• Add texture, flavor, and color to baked goods.
• Support the growth of yeast for leavening or fermentation.
• Contribute volume in ice cream, baked goods, and jams.
• Enhance the creamy consistency of frozen desserts.
• Enhance the crystallization of confectionary products.
• Balance acidity in salad dressings, sauces, and condiments.
Help to maintain the natural color, texture, and shape of preserved fruits.

Nonnutritive sweeteners (NNS) offer little to no energy when ingested. They are referred to as high-intensity sweeteners because, as sweetening ingredients, they are many times sweeter than sucrose. NNS can replace the sweetness of sugar or energy-containing sweeteners. However, they do not have the same functional properties such as browning, crystallization, or microbial inhibition.

Nutritive and nonnutritive sweeteners enhance the flavor and/or texture of food. Nutritive sweeteners provide the body with calories, while nonnutritive sweeteners are very low in calories or contain no calories at all. They can both be added to food and beverages.

Want more information on different types of sweeteners:  follow these links for General Resources from http://fnic.nal.usda.gov/food-composition/nutritive-and-nonnutritive-sweetener-resources
The following resources below provide general information about both types of sweeteners.
Sweeteners from MedlinePlus.
Sweeteners systematic reviews: from USDA Nutrition Evidence Library.
Academy of Nutrition and Dietetics Position Paper: Use of Nutritive and Nonnutritive Sweeteners
Sugar and Sweet from the Academy of Nutrition and Dietetics Evidence Analysis Library.
Supplemental Nutrition Assistance Program (SNAP)-Ed Hot Topic: Sugars provides resources on sweeteners, including statistics, reports, and online carbohydrate calculators.
Food Ingredients and Colors provides information on food additives, including sweeteners from the Food and Drug Administration (FDA)

Nutritive Sweeteners
Nutritive sweeteners, also known as caloric sweeteners or sugars, provide energy in the form of carbohydrates.
Some sugars are found naturally in foods. For example, fructose is found in fresh fruits. By eating the whole fruit, you not only consume fructose, but you feed your body fiber, vitamins, minerals, and phytonutrients that you do not get from sugar alone.
Many of the sugars in our diet come from “added sugars” – sugars added to food prior to consumption or during preparation or processing. Added sugars are used to enhance the flavor and texture of foods and to increase shelf-life. Examples of added sugars include sucrose and high-fructose corn syrup (HFCS).
Learn more about sugar and other common nutritive sweeteners.
Sugar Content of Selected Foods: Individual and Total Sugars (PDF | 3.5 MB) from USDA.
Background on Carbohydrates & Sugars from the International Food Information Council (IFIC).
Questions and Answers About Sugars from IFIC.
Sugars 101 provides information on how to identify added sugars and tips to lower the amount in your diet from AHA.
Agave
The Truth About Agave from WebMD.
Fructose
Questions and Answers About Fructose from the International Food Information Council (IFIC).
Dietary Fructose Intolerance from University of Iowa Healthcare.
Fructose Intolerance: Which foods should I avoid? from the MayoClinic.
High-fructose Corn Syrup (HFCS)
High-fructose corn syrup: What are the concerns? from the MayoClinic.
Questions and Answers About Fructose from IFIC.
Honey
Honey: A Reference Guide to Nature’s Sweetener (PDF | 820 KB) from National
National Honey Board
To learn how added sugars can fit into your diet, see Healthy Eating Plate.

Nonnutritive Sweeteners
Nonnutritive sweeteners are zero- or low-calorie alternatives to nutritive sweeteners, such as table sugar. These sweeteners can be added to both hot and cold beverages and some can be used for baking. Nonnutritive sweeteners are much sweeter than sugar so only small amounts are needed. They provide fewer calories per gram than sugar because they are not completely absorbed by your digestive system. The Food and Drug Administration (FDA) has approved the use of the following nonnutritive sweeteners: acesulfame-K, aspartame, neotame, saccharin, sucralose and stevia.
Facts About Low-Calorie Sweeteners (PDF | 1.3 MB) from IFIC
Sugar Substitutes from Calorie Control Council.
Artificial Sweeteners and Cancer from National Cancer Institute.
Artificial Sweeteners: A safe alternative to sugar? from the MayoClinic.
Aspartame
Everything You Need to Know About Aspartame from IFIC.
Aspartame Information Center from Calorie Control Council. Provides facts, benefits, and myths about aspartame use as well as information about products that contain this ingredient.
Stevia
Stevia Sweeteners: Another Low-Calorie Option (PDF | 1.9 MB) from IFIC.
Sucralose
Everything You Need to Know About Sucralose (PDF | 1.7 MB) from IFIC.

About these ads

→ 3 Comments

Posted in Dietary Guidelines, Food, Meal planning

Tagged ,

Portion Distortion

Posted on May 25, 2012 | Leave a comment

Do you know what a normal serving size is?  Controlling portions is the quickest way to lose extra pounds.  You don’t have to completely give up the foods you love, just make smarter choices most of the time and enjoy smaller portions.  It’s okay to say “No, thanks” or “Can I have a half portion please?”

The New (Ab)Normal

 

→ Leave a comment

Posted in Dietary Guidelines, Food, Meal planning

Tagged

Give up (and get off) the SoFAS!

Posted on March 22, 2012 | 1 Comment

 




One of the new Dietary Guidelines for Americans is “reduce the intake of calories from solid fats and added sugars” (otherwise known as SoFAS). An estimated 35% of our daily calories currently comes from SoFAS; items such as cookies, cakes, pastries, candies, ice cream and sweetened beverages.

Solid fats are any fat that is solid at room temperature; think of butter, stick margarine, poultry skin, the layer of fat on the outside of a pork chop or steak, shortening and lard.

Added sugars are all sugars that don’t occur naturally in foods in their whole state, but instead are added during processing; think honey, agave nectar, molasses, high-fructose corn syrup, sugar and other syrups.
The suggested intake on an average 2000 calorie diet is less than 250 calories from SoFAS; that equals roughly a 2 ounce candy bar or one glazed donut per day. Where does your intake fall? You can use the ChooseMyPlate website to adjust your calorie needs based on your age, gender and weight.

Now, of course, SoFAS has another meaning too, and also ties in to the Dietary Guidelines. Get OFF the sofa and get moving! If you are sedentary, try adding a 10-20 minute walk to your daily routine to begin moving, and increase your distance and pace as your health allows. If you are currently getting a daily dose of aerobic activity, then try adding some strength training to your “sofa time”. Get up and do some push ups, sit ups and bicep/triceps curls while watching your evening program.
Small changes done every day can add up to big results!

→ 1 Comment

Posted in Dietary Guidelines, Disease Prevention, Drinks, Food

Tagged , , ,

National Nutrition Month begins today, how does your plate stack up?

Posted on March 1, 2012 | Leave a comment

To find out how your plate stacks up to the current Nutrition Recommendations, please read below; then schedule an appointment with a Registered Dietitian today.

Eat Right

Food, Nutrition and Health Tips from the Academy of Nutrition and Dietetics

Get Your Plate in Shape

Before you eat, think about what goes on your plate or in your bowl. Foods like vegetables, fruits, whole grains, low-fat dairy products and lean protein foods contain the nutrients you need without too many calories. Over the day, include foods from all the food groups. Try the following tips to “Get Your Plate in Shape.”

Make half your plate fruits and vegetables.

Eat a variety of vegetables, especially dark- green, red and orange vegetables plus beans and peas. Fresh, frozen and canned vegetables all count. Choose “reduced sodium” or “no-salt-added” canned vegetables.

Add fruit to meals and snacks. Buy fruits that are dried, frozen or canned in water or 100% juice, as well as fresh fruits.

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.

If you are lactose intolerant, try lactose-free milk or a 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.

page1image15072

Twice a week, make seafood the protein on your plate.

Keep meat and poultry portions small and lean.

Cut back on sodium and empty calories from solid fats and added sugars.
Drink water instead of sugary drinks. Select fruit for dessert. Eat sugary desserts less often. Choose 100% fruit juice instead of fruit-flavored drinks.

Look out for salt (sodium) in foods you buy. Compare sodium in foods and choose those with lower numbers. Add spices or herbs to season food without adding salt.

Make major sources of saturated fats such as desserts, pizza, cheese, sausages and hot dogs occasional choices, not every day foods.

Select lean cuts of meat or poultry and fat- free or low-fat milk, yogurt and cheese.

Switch from solid fats to oils when preparing food.

Enjoy your food but eat less.

Get your personal daily calorie limit at http://www.ChooseMyPlate.gov. Keep that number in mind when deciding what to eat.

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.

When eating out, choose lower calorie menu options. Choose dishes that include vegetables, fruits and whole grains.

Write down what you eat to keep track of how much you eat.

If you drink alcoholic beverages, do so sensibly. Limit to 1 drink a day for women or to 2 drinks a day for men.

Be physically active your way.

Pick activities that you like and start by doing what you can, at least 10 minutes at a time. Every bit adds up and health benefits increase as you spend more time being active.

Children and teens: Get 60 minutes or more a day.

Adults: Get 2 hours and 30 minutes or more a week of activity that requires moderate effort such as brisk walking.

Source: Let’s Eat for the Health of It, http://www.ChooseMyPlate.gov.

page2image24904

©2012 Academy of Nutrition and Dietetics. Reproduction of this tip sheet is permitted for educational purposes. Reproduction for sales purposes is not authorized.

→ Leave a comment

Posted in Dietary Guidelines

Tagged ,

How to find REAL FOOD at the Supermarket

Posted on February 24, 2012 | Leave a comment
http://summertomato.com/how-to-find-real-food-at-the-supermarket-flowchart/?utm_source=rss&utm_medium=rss&utm_campaign=how-to-find-real-food-at-the-supermarket-flowchart

flowchart

This was too good not to share.  Thanks to Darya Pino at Summer Tomato for creating this fun diagram.

I have always recommended that you shop the perimeter of the grocery store to find the healthiest foods.   This flowchart pretty much says the same thing, in a fun lighthearted manner.  By sticking to the outside of any grocery store you will be focusing on fresh fruits and vegetables, fresh meats and dairy/eggs.  Add in your staples of grains (preferably whole grain: rice, pasta, cereal, bread), some dried or canned beans and you have a complete meal plan.  All the other interior isles in a grocery store are primarily processed, low-nutrient filler foods and condiments.  That’s where a list comes in handy!  If you need hot sauce, mustard, canned artichoke hearts, nuts or other fairly healthy canned/jarred foods make one trip down that interior isle for ONLY the foods on your list.  And don’t always be tempted by the end of aisle attention grabbers!  They aren’t always sale items that are a good deal, sometimes it’s food that the store needs to unload because of overstock.

Next time you are at your favorite grocery store, take a moment to really notice the layout and begin to organize your shopping list according to how you can most efficiently move through the store.  This will help cut down the time you spend wandering the isles.

Happy shopping.

→ Leave a comment

Posted in Dietary Guidelines, Food, Meal planning

Tagged , , ,

GUEST POST: Kale for Anti-Cancer Champs

Posted on February 3, 2012 | Leave a comment

Please help me welcome Katrina as she writes her first guest blog post for us today!  Katrina Evans is a recent college graduate aspiring to write for health and wellness resources all over the web. She enjoys making a difference in people’s lives seeing how devastating cancer can be for people and their families. Katrina also is a fruit junkie who reads all the time, works to stay fit, and listens to cool podcasts.

Kale for Anti-Cancer Champs

It may not be as well-known as broccoli, collards and other members of its food family, but the green, leafy vegetable known as kale has become recognized as a major promoter of good health and even, to some researchers, a weapon in the fight against cancer.

The secret, nutritionists tell us, is found in phytonutrients. These act as antioxidants with the capability to neutralize the free radical substances in the body, thus protecting cell membranes. Kale’s powerhouse phytonutrient lineup contains glucobrassicin, glucoraphanin, gluconasturtiian, glucopaeolin and sinigrin, all of which are especially powerful for their detoxifying properties that encourage the body to produce enzymes that are particularly potent against disease.

The glucosinolates that kale contains reduce the risks of a number of cancers, including the often-fatal colon cancer. Glucosinolates can also help block cancer cell growth for others like pancreatic cancer, mesothelioma, and kidney cancer. In addition, when kale is chewed, it develops a glucosinolate substance called sulforaphane; this can actually help to eliminate cancer-causing substances from the body. Studies have shown that sulforaphane can also reduce the formation and growth of cancerous tumor cells in animals.

While we have your attention, grab a tip or two from Andrea. Andrea’s trick for Kale Chips says it all-a quick and easy snack that takes no time at all. Kale chips are a delicious way to incorporate this healthy vegetable into your family’s diet and even a neat way to pull a fast one on your kids! Best of all, kale chips can be baked, not fried. A famous 2002 study from the University of Stockholm investigated a chemical called acrylamide or a reaction that is created as a direct result of frying foods. Research has offered some evidence that this chemical may be a factor in causing cancerous tumors. So the method of cooking that you choose, for instance baking your kale chips vs. frying, is all a part of a healthier journey to dodge the cancer bullet.

Studies have proven that eating a healthy diet promotes overall good physical health, which is an added bonus in the fight against cancer. So when devising the perfect nutrition guideline that’s a perfect fit for you and your family, it’s not a bad idea to consult a dietitian or your family doctor. A bit of research can go a long way finding out specifics like is garlic a “super food” to ward of cancer, what is mesothelioma, cardiac disease, or parathyroid cancer, or what are some good practices to promote colon health?

Try this out; Choosemyplate.gov provides a really awesome way to create a daily meal plan that hits all your target food groups from the recommended food pyramid. I just entered some basic info based off my age, height and weight and now know that I need 6 ounces of grains, 2.5 cups of vegetables, 1.5 cups of fruits, 3 cups of dairy products, and 5 ounces of protein foods every day. Easy as 123!

Katrina can be contacted at nutritiondiva.katrina@gmail.com and she would like to share a few links for additional resources:

→ Leave a comment

Posted in Dietary Guidelines, Disease Prevention

Tagged ,

The Perfect Diet

Posted on January 11, 2012 | 1 Comment

Why do Americans spend billions of dollars a year on fad diets, supplements, injections or other bogus weight loss gimmicks?  There is only ONE “diet” that works for true weight loss (losing excess fat not muscle) and long-term weight maintenance.  It’s not trendy, no gimmicks, no expensive products, no secret visits to the “med spa”, and no daily or monthly injections or pills!

Weight loss is most successful when achieved by lifestyle changes over a period of time.  You didn’t gain weight overnight, why would you expect to lose it all in 3 weeks?

Would you like to learn the habits of successful “losers” to lose extra weight and keep it off?  Here is a sampling of the first 3 highly effective habits to losing weight:

1. Consume a low-calorie, low-fat diet.

2. Have consistent food intake from day to day, and eat about four to five times per day.

3. Consistently eat breakfast.
Want to learn more?  Schedule a consult with a Registered Dietitian or ask your company to book a Wellness Presentation by a Registered Dietitian today.

But just in case you are still looking for an “actual” diet to help you reach your goals without seeing a Registered Dietitian, here is the latest comprehensive review of the top diets and why they might or might not work for you.  http://health.usnews.com/best-diet

→ 1 Comment

Posted in Dietary Guidelines

Tagged , ,

My Plate example

Posted on January 10, 2012 | Leave a comment

image

Thought I would share an example of a balanced dinner based on the myplate design (half of the plate contains fruits and vegetables, the other half is split between lean protein and whole grains).
This is a garden salad with balsamic vinaigrette and a fish taco on corn tortilla with salsa and avocado.

→ Leave a comment

Posted in Dietary Guidelines, Meal planning

Tagged , , , , ,

Reach for whole foods instead of supplements. Heart Healthy Yogurt breakfast or snack recipe!

Posted on January 6, 2012 | 4 Comments

If you’ve decided that you need to add a few health promoting nutrients to your diet, look first at adding fresh, whole foods to your intake before you reach for dietary supplements.  Any time a macro- or micro-nutrient can be found in natural food sources vs. manufactured dietary supplements, it will be better digested and absorbed by your body.

Here’s a tasty breakfast or snack recipe that provides a great dose of Lean Protein, Calcium, Omega-3, Fiber, Vitamin E, Folic Acid and Vitamin C.  Based on my grocery costs for these items, per serving is $2.86.

image

heart healthy yogurt breakfast
  • 1 cup chobani vanilla yogurt, place in bowl
  • 1.5 TBSP Flaxseed- ground, add to bowl
  • 2 TBSP Wheat Germ, add to bowl
  • .25 cup Raspberries, add to bowl
  • .25 cup Blueberries, add to bowl
  • .25 cup Blackberries, add to bowl
Servings/Yield: 1 servings | 1 serv
Rating: 
Source

ChefandreaRD
Categories

  • Ⓒ Breakfast
  • Ⓚ greek yogurt
Cuisine

North American
Nutritional notes:
328 Kcal, 40g CHO (24g sugars), 10g Fiber, 28g Protein, 300mg Calcium, 2mg Iron.

image

→ 4 Comments

Posted in Dietary Guidelines, Food, Meal planning, Recipes

Tagged , , , , , ,

Have a Healthy, Happy Thanksgiving! Without worry over weight gain

Posted on November 20, 2011 | 2 Comments

Happy Thanksgiving.  Enjoy all your favorite foods without worry over weight gain.

 

Wether cooking at home for 2 or 20, eating away from home with family, or visiting restaurants or buffets it is possible to enjoy all your favorite holiday foods and meals without putting on those dreaded extra 7 holiday pounds.

 

Here are a few strategies I wish to share with you to help you navigate all the tempting holiday extravagancies and still maintain your health and weight.

 

Stay hydrated!  Drink at least 8oz of water before and during each meal or party event.  Make sure you are also drinking extra nonalcoholic, non caffeinated drinks to account for any extra salty foods you might consume, as well as the drying effects of flying or a different physical environment.

 

Choose wisely!  With often many choices overwhelming our senses during the holidays, it might be difficult to decide what to put on your plate.  Assess all the available choices and prioritize what you can live without and what you absolutely must try.  Often we take servings of dishes that we just don’t love….why bother!  With so many choices available, pick just your favorites and take appropriate serving sizes.  Tempted to take double desserts or extra mashed potatoes?  Use the smallest plate available to you, and don’t let your servings overlap each other.  In most cases, you can always go back for more if you weren’t satisfied with your first serving.  Let your mouth enjoy the flavors and allow your stomach time to talk to your brain to tell you when you are full without pushing past the comfort zone.

 

Slow down!  When desserts, snacks and appetizers are always at the ready, practice patience and pace yourself.  Offer to help in the kitchen or entertain children in another room to remove the temptation of standing over the table snacking mindlessly.  When having a sit down meal that might be served in courses, try to know how many courses to expect and plan.  When you know you want a slice of pumpkin pie at the end of the meal, account for those calories by taking smaller portions (or skipping altogether) of a side dish that might also be sweet and calorie dense (cranberry sauce, sweet potato casseroles or rolls and butter).  Chew slowly.  Chewing each bite of food at least 12-15 times has been shown to help individuals realize when they are full sooner, so as not to continue eating beyond comfort.

 

Maintain your regular daily healthy eating habits during special events by including a lean protein source at each meal/snack.  Protein and fat take longer to digest, helping you feel full longer.  Watch the carbs!  So many of our favorite holiday dishes are carb heavy, so be sure to moderate and balance them out just as you would a meal you make at home.  Remember the new My Plate diagram?  You can still apply this to holiday meals.  Aim to make half your plate vegetables and fruits, one quarter lean proteins and the other quarter whole grains.

 

Stay regular!  As much as possible, try to maintain some regularity to your day.  If you typically walk in the mornings, or visit the gym during lunch see what types of physical activity you can fit into your holiday planning.  Visiting relatives might be relieved if you ask them to join you at the gym instead of shopping all day! :-)

 

I believe Thanksgiving is a time to share of ourselves; we share our homes, our goodwill and good food with our families and friends.  Why not enjoy it?!?  We can also maintain our good sense of respecting our bodies by not overindulging so that we truly do enjoy every bite.

 

Best wishes for a healthy and satisfying Thanksgiving feast.

→ 2 Comments

Posted in buffet, Dietary Guidelines, Drinks, Holiday, hydration, Meal planning

Tagged