How Is Your Salt Intake?

 

This summer the 2010 Dietary Guidelines Advisory Committee released their recommendations for revisions to the Dietary Guidelines for Americans. The report included several areas of change from the 2005 Guidelines but probably the biggest area of change is the recommendation for sodium intake.

Currently the recommended daily intake is 2,300 milligrams per day and the 2010 report calls for 1,500 milligrams per day. The report is currently being reviewed by the departments in the federal government and a final report is expected by the end of the year.

The new recommendation is a result of a review of the science which indicates that Americans continue to consume more sodium than needed. In addition, many subgroups could reduce their risk for stroke by consuming the new recommended intake.

The Centers for Disease Control and Prevention (CDC) reports that 77% of our sodium intake comes from processed foods and foods we consume away from home. Estimates indicate that the current intake of sodium is 3,466 milligrams per day.

CDC goes on to report that five food categories contribute most of the sodium in our diets, these include.

* Grain mixtures, frozen meals, soups

* Ham, bacon, sausage and lunch meats

* Breads

* Meat, poultry and fish mixtures

* Cakes, cookies and crackers

These five groups make up a large part of many peoples eating plan so shifting sodium intake down will require several changes. One simple first step is to include more whole grains,vegetables and fruits in place of many of these processed foods.

Make changes gradually and the process will be easier and likely a change you can maintain.

Learn more about the Dietary Guidelines Committee report by visiting – http://www.cnpp.usda.gov/dietaryguidelines.htm

How Is Your Salt Intake?

 

This summer the 2010 Dietary Guidelines Advisory Committee released their recommendations for revisions to the Dietary Guidelines for Americans. The report included several areas of change from the 2005 Guidelines but probably the biggest area of change is the recommendation for sodium intake.

Currently the recommended daily intake is 2,300 milligrams per day and the 2010 report calls for 1,500 milligrams per day. The report is currently being reviewed by the departments in the federal government and a final report is expected by the end of the year.

The new recommendation is a result of a review of the science which indicates that Americans continue to consume more sodium than needed. In addition, many subgroups could reduce their risk for stroke by consuming the new recommended intake.

The Centers for Disease Control and Prevention (CDC) reports that 77% of our sodium intake comes from processed foods and foods we consume away from home. Estimates indicate that the current intake of sodium is 3,466 milligrams per day.

CDC goes on to report that five food categories contribute most of the sodium in our diets, these include.

* Grain mixtures, frozen meals, soups

* Ham, bacon, sausage and lunch meats

* Breads

* Meat, poultry and fish mixtures

* Cakes, cookies and crackers

These five groups make up a large part of many peoples eating plan so shifting sodium intake down will require several changes. One simple first step is to include more whole grains,vegetables and fruits in place of many of these processed foods.

Make changes gradually and the process will be easier and likely a change you can maintain.

Learn more about the Dietary Guidelines Committee report by visiting – http://www.cnpp.usda.gov/dietaryguidelines.htm

Slurping Down a Smoothie

 

Smoothies continue to be popular choices for fast snacks, tasty treats and sources of hydration but what is their nutritional value?

The nutritional value of smoothies depends on how they are made. If they are made with fruit juice, fruit puree, yogurt and or milk they can be good sources of vitamins, minerals and phytonutrients. One downside of many smoothies is their large size, with some as large as 40 ounces.

Smoothies on our campus are 16 ounces in size and average about 330 calories, unless you add more fruit or soy protein powder. Smoothies can provide a good pick-me-up between meals but since they generally contain very little protein they won’t keep you feeling full for long.

If you enjoy smoothies remember to count them as a part of your daily fruit intake so you don’t double up on calories. Learn more about the nutrition in our campus smoothies by visiting -  http://www.menus.wustl.edu/label.asp?locationNum=20&locationName=%3CBR%3ECampus+Menu+Favorites&dtdate=9%2F15%2F2010&RecNumAndPort=233018%2A16

Food Allergies and Intolerances

 

The incidence of food allergies may seem high but in fact all indications are that the range is somewhere between 2% and 4% of the population. A food allergy occurs when the immune system views a food as an unwanted substance and it begins to attack the protein in the food. Diagnosis occurs when a skin prick test or blood test shows the presence of IgE antibodies.

Food intolerances Do Not involve the immune system so the implications of eating the food do not involve devastating complications but can certainly be uncomfortable. Skin prick or blood tests will not show the presence of IgE antibodies in those who have a food intolerance.

People with food allergies must avoid the food they are allergic to whereas those with food intolerances can often consume small portions of the food.

Eight foods account for 90% of all food allergies -

• Milk
• Egg
• Peanut
• Tree nuts
• Fish
• Shellfish
• Wheat
• Soy

The most common food intolerance is lactose intolerance but other food intolerances include fructose, food additives, and sulfite. Gluten intolerance is the term that is often used to refer to two types of gluten disorders, the first is Celiac Disease and the second is gluten sensitivity.

Celiac Disease is an inherited digestive disease that involves an immune system response that damages the small intestine potentially leading to malnutrition.  Treatment of Celiac disease requires complete avoidance of gluten. Gluten sensitivity is an intolerance that results in an adverse reaction when consuming gluten. Most people with gluten sensitivity must also avoid gluten but the difference is that people with gluten sensitivity rarely suffer the serious intestinal complications of celiac disease.

Avoidance of gluten means elimination of wheat in all forms, rye and barley. Oats can be used in moderation If they have been processed in a plant that does not process any of the grains listed above.

If you have a food allergy or food intolerance the following references can be of help.

American Academy of Allergy, Asthma and Immunology (AAAAI)
www.aaaai.org

The Food Allergy and Anaphylaxis Network
www.foodallergy.org

Gluten Intolerance Group

www.gluten.net 

For more help, contact a Registered Dietitian. Locate a Registered Dietitian in your area by visiting – www.eatright.org

 

 

 

Healthy Eating on Campus

 

   For soon-to-be college freshmen the adventure of dining on campus is one that often generates concern and excitement. The fears of the “Freshman 15” can cause incoming students to worry about how they will be able to eat and avoid that weight. At the same time students fear the dreaded “mystery meat” or the all-you-can-eat options. Well good news, Campus Dining is quite different than it used to be.

Dining on campus now means choosing from ethnic cuisine, vegetarian options, healthier choices, foods for specific allergies, grab and go options and sometimes all day dining. If you’d like to get a jump on what your meals might look like on campus take some time to visit the dining services page of your university.

Dining at Washington University in St Louis provides many options including online menus that display what is served each day and the nutrition information. View the menus at - http://www.menus.wustl.edu/

Menus for the fall semester will appear within the next two weeks.

2010 Dietary Guidelines

 

   In June, the 2010 Dietary Guidelines Advisory committee released their recommendations. These recommendations reflect a review of the science of nutrition and health covering the last five years. Changes in this version of the guidelines include the following points.

* Reduce Sodium intake to 1500 mg/day

* Reduce the intake of sugar sweetened beverages and other foods with added sugars

* Consume more plant foods with a focus on whole grains, cooked beans and peas, nuts and seeds, and fruits and vegetables.

* Choose moderate amounts of lean meat, poultry and eggs

* Increase intake of seafood and fat free or low-fat dairy products

* Meet the 2008 Physical Activity Guidelines for Americans

In addition, the recommendations include a shift from focusing in nutrients and focusing more on foods. Focusing more on the foods to include makes healthy eating easier.

The recommendations, and all the comments from the public, are now being reviewed by the US departments of Agriculture and Health and Human Services. The final guidelines are expected by the end of the year.

For more information visit - http://www.cnpp.usda.gov/DGAs2010-DGACReport.htm

Vegetarian and Vegan Diets

Vegetarian and vegan lifestyles are becoming increasingly popular as evidenced by the number of vegetable-focused entrées at restaurants and “meatless Mondays,” as recently implemented in San Francisco.

The most common styles of vegetarianism include:

• Flexitarians: consume mostly vegetarian food with occasional meat consumption
• Lacto-ovo-vegetarians: consume dairy foods and eggs but no meat, poultry, or fish
• Lacto-vegetarians: consume dairy foods only
• Vegans: consume only plant-based foods and exclude any products coming from animals

The American Dietetic Association (ADA) states that appropriately planned vegetarian diets, including total vegetarian or vegan diets, are healthful, nutritionally adequate, and may provide health benefits in the prevention and treatment of certain diseases. View the position paper on vegetarian diets at the American Dietetic Association’s website.

Important nutrients for vegetarians and vegans include:

Calcium: Bone health; plant sources such as spinach or soybeans contain oxalates, which make calcium absorption from these foods minimal; if you’re not consuming adequate dietary calcium, you may need to take a supplement (calcium citrate w/o meals, calcium carbonate w/ meals) to meet your requirements.

Iron: Primarily functions as a carrier of oxygen in the blood; iron from plant sources is not absorbed as well as iron from meat sources; always consume iron containing foods with vitamin C, which helps convert the iron into a form more usable by the body.

Zinc: Affects metabolic rate; supports immune function; found in soy products, legumes, grains, cheese, and nuts.

Vitamin D: Bone health; fortified foods such as cow’s milk, some brands of soy milk, rice milk, and orange juice, some breakfast cereals and margarines; sun exposure.

Vitamin B₁₂: Synthesis of red blood cells, maintenance of the nervous system; found in dairy foods, eggs, vitamin B-12-fortified foods (soy and rice beverages, some breakfast cereals and meat analogs, or Red Star Vegetarian Support Formula nutritional yeast); otherwise a daily vitamin B-12 supplement is needed.

According to the ADA, it is important to choose a variety of foods, including whole grains, fruits, vegetables, legumes, nuts, and seeds, regardless of the style of vegetarianism practiced.

Following a vegetarian diet might take some planning, but it is possible to consume all the nutrients that are important to health. View the guidelines and tip sheet at www.mypyramid.gov.

Vegetarian/Vegan eating at WU: Many vegetarian and vegan options are available on campus. Try some of these options at WU Dining locations.

S40 Dining

· Vegan Soups: Pinto Bean & Cilantro, Chunky Tomato & Basil, Tortilla, Italian Vegetable with Fresh Herbs, Black Bean & Tomato

· Whole Wheat Pasta with Marinara

· Salad bar with a variety of toppings

Bear Grill

• The Vegan Sandwich
• Spicy Black Bean Burger
• Falafel Plate
• Spinach & Artichoke Ravioli

· Curried Zucchini Soup

Dains Dining Hall - 1853 Diner, Delicioso, Trattoria Verde & Wash U Wok

· Black Bean Burger

· Vegetarian Miso Soup

· Vegetarian Lasagna

· Hunan Vegetable Delight

· Fajita Roasted Vegetable Salad

Ursa's, Holmes & The Village Café & Grill

· Mediterranean Quesadilla

· Eggplant, Mozzarella & Tomato Panini

· Baked Potato

· Chipotle Black Bean Burger

· Broccoli w/Peanut Vinaigrette

Menus at WU Dining Services: Check the weekly online menus for these symbols:

(LOV) = Lacto-Ovo Vegetarian

(LV) = Lacto Vegetarian

(VGN) = Vegan

National Nutrition Month - Nutrition from the Ground Up

As spring begins it is a good time to refresh your nutrition and this year the theme for nutrition month ties right in to the growth of spring. "Nutrition from the Ground Up" is focused on boosting inclusion of whole grains, fruits and vegetables. Build a complete meal plan by adding lean protein and low-fat or fat-free dairy choices.

The American Dietetic Association provides the following tips to boost your "Nutrition from the Ground Up"

1. Variety abounds when using vegetables as pizza topping. Try broccoli, spinach, green peppers, tomatoes, mushrooms and zucchini.

2. Get saucy with fruit: Puree berries, apples, peaches or pears for a thick, sweet sauce on grilled or broiled seafood or poultry, or on pancakes, French toast or waffles.

3. Mix up a breakfast smoothie made with low-fat milk, frozen strawberries and a banana.

4. Heat leftover whole-grain rice with chopped apple, nuts and cinnamon.

5. Make a veggie wrap with roasted vegetables and low-fat cheese rolled in a whole-wheat tortilla.

6. Try crunchy vegetables instead of chips with your favorite dip or low-fat salad dressing.

7. Grill colorful vegetable kabobs packed with tomatoes, green and red peppers, mushrooms and onions.

8. Banana split: Top a sliced banana with a scoop of low-fat frozen yogurt. Sprinkle with a tablespoon of chopped nuts.

9. Add color to salads with baby carrots, grape tomatoes, spinach leaves or mandarin oranges.

10. Prepare instant oatmeal with low-fat or fat-free milk in place of water. Top with dried cranberries and almonds.

For more tips to build your nutritional base visit - www.eatright.org/nnm

Food Allergies

For about four percent of the US population food allergies are a daily battle but fortunately more products are available everyday. Milk, eggs, peanuts, tree nuts, fish, shellfish, soy and wheat account for approximately 90% of all food allergies. Food allergies are not curable and require strict avoidance of the allergen.

Dining out can often be difficult for those with food allergies but more and more restaurants are offering options for those with allergies. If you have a food allergy, take control of your dining out occasions by checking with the restaurant before going there. Ask to talk with the chef and clearly outline your specific allergies. Determine what you can eat and how they will ensure that your food will be safe. When you arrive at the restaurant again talk with the chef or manager and review what you need - Never assume they will remember everything you talked about by phone.

While the number of people who have food allergies is small those who are bothered by food intolerances is much larger. Food intolerances are digestive system responses rather than an immune system response. They occur when something in a food irritates your digestive system or when you are unable to properly digest or break it down. The most common food intolerance is Lactose Intolerance. Those with intolerances can often consume small amounts of the food, especially when consumed as part of a meal.

If you are struggling with food reactions be sure to talk with your physician about next steps but you can learn more by checking the following websites.

http://www.foodallergy.org/section/about
http://www.nlm.nih.gov/medlineplus/foodallergy.html
http://www.webmd.com/allergies/foods-allergy-intolerance

Tips For Healthy Fats

How well do you know your fats? Do you know which fats are unsaturated and which are saturated? Do you know whether butter is better than margarine? If you hesitated on some of these questions you are like many consumers who find all the “fat” talk confusing.

Fats are essential to health, they provide energy, they help your body transport and absorb certain vitamins, they are a important to some hormones and they provide cushioning to your organs. The problem with fats is many people eat too many and many people are confused with “good” and “bad” fats.

When it comes to overall health, and improving heart disease risk, the fats you want to choose are the following.
· Vegetable oils and margarines with liquid oil as the first ingredient and No More than 2 grams of saturated fat per tablespoon.
· Nuts, seeds and nut butters – peanut, walnut, almond, sunflower, etc
· Fatty fish - salmon, tuna, mackerel, herring and trout

Even though fats are needed for health it is important to remember that ALL fats contain 9 calories/gram so portion control is important. Current guidelines recommend that fat intake be between 25% - 35% of your daily calories and saturated fats – those that increase heart disease risk – be kept small. (For specific guidelines go to www.americanheart.org)

Saturated fats are found mainly in animal foods like beef, pork, poultry, lard, butter, cream, other full fat and reduced fat dairy products but are also in palm, palm kernel and coconut oils. Saturated fats increase blood cholesterol levels so they, along with trans fats are often referred to as “bad” fats. Keep saturated fat low and Trans fats even lower to reduce your risk.

By the way, butter and margarine have the same number of calories but butter has more saturated fat, cholesterol and trans fats than most liquid or soft spread margarines so look for them as your "healthier" choice.

For tips on reading menus, cooking with fats and dining out visit the American Heart Association’s Fats 101 at – www.AmericanHeart.org/FacetheFats

Healthy Weight Week

For many women weight is a constant topic of discussion and sometimes worry. This week is Women’s Healthy Weight Week and the goal of this national event is to provide proper education about healthy weight, to help women feel more comfortable with their bodies and to debunk some of the misconceptions about achieving a healthy weight.

One of the big challenges for women, and men, attempting to achieve a healthy weight is the plethora of fad diets. It seems there is a new diet on a daily basis with all promising to be the easy route to a lower weight. Few of these fad diets proclaim that they are an answer to healthy weight since many of them rely on quick fixes such as elimination of food groups, extremely low calorie intakes or claims for “proprietary supplements”

Take time this week to think about your healthy weight and take time to achieve that weight by remembering the following.
Diets that –
· Skip food groups
· Guarantee results
· Fail to encourage activity or
· Require some type of added formula or food

are generally plans that won’t provide long term, healthy eating behaviors.

Read more popular diet reviews by visiting eatright.org

Nutrition Supplements

Are you one of the millions of Americans who take some type of dietary supplement? If so you might be wondering about the usefulness of some supplements.

A recent report out of the National Institutes of Health reported that gingko biloba was not effective in improving memory. While this study was on one supplement it is just another of a line of studies questioning the value of supplements.

A recent position paper from the American Dietetic Association states that many Americans lack awareness of safety, proper usage of them or even if they need supplements. The position goes on to state - “the best nutrition-based strategy for promoting optimal health and reducing the risk of chronic disease is to wisely choose a wide variety of foods. Additional nutrients from supplements can help some people meet their nutrition needs as specified by science-based nutrition standards such as the Dietary Reference Intakes.”

If you’re confused by all the supplement options; want to know if you need to take any and if so how much, your best advice is to do two things. First, visit your physician for a health check-up and second contact a Registered Dietitian for a review of your eating habits. Locate a dietitian in your area by visiting eatright.org and click on Find a Registered Dietitian.

Position Paper of the American Dietetic Association accessed at eatright.org.

Happy New Year!

It maybe hard to believe that we are at the start of another year, and now another decade, but in fact the month of January is six days old. As you look forward to the New Year do so with resolutions that are realistic, achievable and enjoyable – yes resolutions can be enjoyable.

Resolutions start with an assessment of what you’d like to change and then a determination of how to make those changes. If you’d like to improve your eating habits this year start first with a good understanding of healthy eating. Mypyramid.gov provides a good outline of what we need for health, how much we need for our own health needs and how to make changes to achieve these goals.

As you make changes remember to take small steps; a new goal per week is reasonable and goals can be as simple as boosting dairy intake by one cup per day.

When it comes to enjoyable, start by adding foods you like – if you need more vegetables consider boosting portions of those you already eat or maybe mix some new choices in with current favorites. If you need to add cheese or margarine to make vegetables palatable do that but try to keep the amount in balance to the vegetables – In other words this is about more vegetables.

Finally, if a resolution is harder than you expected give it more time. Remember the goal for healthy eating is a pattern for life, not another diet.