tag:blogger.com,1999:blog-42663107808498523732024-03-13T10:35:05.451-07:00Nutrition BitesAnonymoushttp://www.blogger.com/profile/06135228041181657298noreply@blogger.comBlogger61125tag:blogger.com,1999:blog-4266310780849852373.post-49186425332456093662017-02-17T07:14:00.001-08:002017-02-17T07:14:55.300-08:00“Food and Fear: How to Find Facts in Today’s Culture of Alarmism”<div class="MsoNormal">
What a great title! That was the title of a great
conversation held last night in the Clark-Fox Forum here on the Wash U campus.
The conversation lasted not quite two hours and it covered topics ranging from
food, farming, technology, hunger, where do we go next and many other issues.
<o:p></o:p></div>
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The panel who offered their expertise before opening the
conversation to the audience included - Dr Liza Dunn, @DrLizaMD, an Emergency Medicine
Physician, Medical Toxicologist and Medical Outreach Lead for Monsanto; Lora
Iannotti, PhD, Associate professor in the George Warren Brown School of Social
Work; Joni Kamiya, @hifarmersdtr, an occupational therapist and farmer blogger; Steve Savage,
PhD,@grapedoc, a plant pathologist and consultant in the areas of plant genetics and
sustainability and Amanda Zaluckyj ESQ, @farmsdaughterusa, a practicing attorney and agriculture
blogger.<o:p></o:p></div>
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The presentations and the conversation demonstrated how
confused most consumers are when it comes to how their food gets to their table;
how anxious people are about what is “right” to eat, and how this fear and
confusion is impacting what people eat – sometimes to the point of triggering
poor nutritional intake.<o:p></o:p></div>
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An almost two hour conversation can’t be easily condensed
but some key outcomes.<o:p></o:p></div>
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<!--[if !supportLists]-->1.<span style="font-size: 7pt; font-stretch: normal; font-variant-numeric: normal; line-height: normal;">
</span><!--[endif]-->This conversation is just starting<o:p></o:p></div>
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<!--[if !supportLists]-->2.<span style="font-size: 7pt; font-stretch: normal; font-variant-numeric: normal; line-height: normal;">
</span><!--[endif]-->Education on how to separate “fake news” – in terms
of food – from the science of food is desperately needed<o:p></o:p></div>
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<!--[if !supportLists]-->3.<span style="font-size: 7pt; font-stretch: normal; font-variant-numeric: normal; line-height: normal;">
</span><!--[endif]-->Understanding the issue of food and nutrition to
help prevent malnutrition is a growing priority – 48 million people are
undernourished<o:p></o:p></div>
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<!--[if !supportLists]-->4.<span style="font-size: 7pt; font-stretch: normal; font-variant-numeric: normal; line-height: normal;">
</span><!--[endif]-->Nourishment is more than just calories, it is
about the nutrients<o:p></o:p></div>
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My
take-away – it’s time for all involved with food to step back and then sit down
and talk the science of food and how we help share that science, in a usable
manner, with consumers. Where will you be in that next step?<o:p></o:p></div>
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<div class="MsoListParagraphCxSpLast" style="margin-left: 0in; mso-add-space: auto;">
Connie Diekman, MEd., RD, CSSD, LD, FADA, FAND</div>
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<o:p>Nutrition Communication Consultant </o:p></div>
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<o:p>@CBDiekman</o:p></div>
Anonymoushttp://www.blogger.com/profile/06135228041181657298noreply@blogger.com0tag:blogger.com,1999:blog-4266310780849852373.post-9354755366238958392017-02-10T09:06:00.000-08:002017-02-10T09:06:34.103-08:00Facts on Fats<div class="MsoNormal">
The recent media blitz around butter and health or even
cheese and heart health can make it very difficult to know – what should I eat,
how much is okay and are these foods okay in an eating plan aimed at promoting
heart health?<o:p></o:p></div>
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Science is constantly evolving and this is why dietary
recommendations can, and do, change but what is important to remember is that
single studies should never be the trigger for eating behavior changes. In
light of a recent conference, where I was a sponsored attendee, there was a
session on this topic so it is very timely to talk about dairy fat and health. <o:p></o:p></div>
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Starting at the beginning, the issue with dairy fat is that
science has long looked at animal fats – meat,
poultry, eggs and dairy fat – for the amount of saturated fat that they
contain. Saturated fats have long been shown to be triggers for elevated LDL,
or bad, cholesterol which is a risk factor for heart disease. Dietary
guidelines throughout the world have been developed based on this evidence and
all currently recommend some level of limitation of saturated fat. All fats, whether saturated or unsaturated,
are made up of a variety of fatty acids so most foods contain a mix of
saturated fats and a mix of unsaturated fats, often you will hear them referred
to as fatty acids. What has long been known is that different fatty acids act
differently in the body and therefore have different impacts on blood
cholesterol. However, since we eat foods and not individual fatty acids,
dietary guidance has long been focused on the impact of the whole food on
health or on the risk of heart disease. <o:p></o:p></div>
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With all of this background where does that get us on the
issue of dairy fat and health? The bottom-line right now is that different
saturated fatty acids affect our blood lipid levels differently with most
causing not only an increase in levels of ‘bad’ LDL, but also in concentrations
of HDL, the good cholesterol. Some small scale studies have shown little impact
on heart disease mortality when the saturated fat consumed was from dairy foods,
and from cheese in particular But more studies are needed to determine if the
impact is related to the cheese consumption or to the saturated fat content of
the whole diet. When discussing how to include foods that contain saturated fat
in the diet the key is what foods you consume in place of them and right now
the evidence points to including plant fats – nuts, oils and seeds – in place
of saturated fatty acids. If you love cheese, you can include it in a heart
healthy eating plan but you need to know how to balance the saturated fat with
polyunsaturated fats and talking with a Registered Dietitian might be a good
idea to achieve that goal.<o:p></o:p></div>
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The adage might seem trite but all foods can fit in a
healthy eating plan it is a matter of portions, balance among the foods and
remembering that no food will offer magical health benefits or be the single
cause of disease. #fatfacts #registereddietitiancanhelp #dairyfatupdate
#communciatesoundscience <o:p></o:p></div>
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Anonymoushttp://www.blogger.com/profile/06135228041181657298noreply@blogger.com0tag:blogger.com,1999:blog-4266310780849852373.post-50771515366953365762015-01-05T09:10:00.002-08:002015-01-05T09:10:23.657-08:00How to Make Your New Year’s Resolution Stick!<div class="MsoNormal">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; line-height: 115%;">The beginning of January is an exhilarating time! A
new year to lose weight. A new year to eat healthier. A new year to be a new
you. These New Year’s resolutions invoke feelings of excitement and motivation
but as soon as people start to settle back into their normal routine, these feelings
start to fade. <o:p></o:p></span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; line-height: 115%;">It’s
easy to fall back into old unhealthy habits so having a defined and attainable
goal, with a plan in place to achieve this goal, is the key. For many, a common
New Year’s resolution is to lose weight. From there, decide how much weight you
want to lose in what period of time. Losing 1-2 pounds a week is a good goal. Once
your goal is set, planning how to achieve the goal is the next step. <o:p></o:p></span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; line-height: 115%;">Losing weight in a healthy manner is characterized
by two aspects: consumption of more nutrient-rich foods and an increase in
physical activity. <o:p></o:p></span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; line-height: 115%;"><br /></span></div>
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<a href="http://4.bp.blogspot.com/-5MyEKRkuvzA/VKrFBLVEm8I/AAAAAAAAAHs/hphNziHiJhQ/s1600/vegetable%2Bheart.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="http://4.bp.blogspot.com/-5MyEKRkuvzA/VKrFBLVEm8I/AAAAAAAAAHs/hphNziHiJhQ/s1600/vegetable%2Bheart.jpg" height="200" width="200" /></a><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; line-height: 115%;">That being said, careful thought needs to be put
into how an individual will carry out each of these aspects. Planning out
weekly meals, shopping with a well thought-out grocery list, and setting aside
time each day to workout are great starts to achieving your goal. By planning
out a routine that you can hold yourself to, the temptation to revert back to
your old habits is much harder to do</span><span style="font-family: 'Times New Roman', serif; font-size: 12pt; line-height: 115%;">.</span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; line-height: 115%;">Incorporate these tips into your new routine:<o:p></o:p></span></div>
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<!--[if !supportLists]--><span style="font-family: Symbol; font-size: 12.0pt; line-height: 115%; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: 'Times New Roman'; font-size: 7pt; line-height: normal;"> </span></span><!--[endif]--><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; line-height: 115%;">Make
sure half of your plate is fruits and vegetables, color is key! <o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 39.4pt; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; font-size: 12.0pt; line-height: 115%; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: 'Times New Roman'; font-size: 7pt; line-height: normal;"> </span></span><!--[endif]--><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; line-height: 115%;">Make
at least half your grains whole grains <o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 39.4pt; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; font-size: 12.0pt; line-height: 115%; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: 'Times New Roman'; font-size: 7pt; line-height: normal;"> </span></span><!--[endif]--><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; line-height: 115%;">Replace
sugary beverages with water<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 39.4pt; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; font-size: 12.0pt; line-height: 115%; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: 'Times New Roman'; font-size: 7pt; line-height: normal;"> </span></span><!--[endif]--><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; line-height: 115%;">Reach
for a fruit or vegetable when snacking <o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 39.4pt; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; font-size: 12.0pt; line-height: 115%; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: 'Times New Roman'; font-size: 7pt; line-height: normal;"> </span></span><!--[endif]--><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; line-height: 115%;">Use
moderation when consuming sweets <o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 39.4pt; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; font-size: 12.0pt; line-height: 115%; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: 'Times New Roman'; font-size: 7pt; line-height: normal;"> </span></span><!--[endif]--><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; line-height: 115%;">Eat
smaller portions <o:p></o:p></span></div>
<div class="MsoListParagraphCxSpLast" style="margin-left: 39.4pt; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; font-size: 12.0pt; line-height: 115%; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: 'Times New Roman'; font-size: 7pt; line-height: normal;"> </span></span><!--[endif]--><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; line-height: 115%;">Be
mindful of what you’re eating <o:p></o:p></span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; line-height: 115%;"><br /></span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; line-height: 115%;">For more information about healthy weight loss,
visit </span><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; line-height: 115%;"><a href="http://www.eatright.org/Public/content.aspx?id=6847">http://www.eatright.org/Public/content.aspx?id=6847</a></span><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; line-height: 115%;"><o:p></o:p></span></div>
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<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; line-height: 115%;">Written
by Annie Cameron, undergraduate Nutrition major at Saint Louis University<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; line-height: 115%;">Approved
by Connie Diekman, M.Ed., RD, CSSD, FADA<o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; line-height: 115%;">Nutrition
Communications Consultant<o:p></o:p></span></div>
Anonymoushttp://www.blogger.com/profile/06135228041181657298noreply@blogger.com0tag:blogger.com,1999:blog-4266310780849852373.post-26455602321862333482014-12-04T11:36:00.001-08:002014-12-04T11:36:09.108-08:00Coming to Food Labels - Added Sugars<br />
The Food and Drug Administration has been working to update the Nutrition Facts panel that appears on packaged foods. The new proposal includes many changes to help make choosing more healthful foods easier but one big change is the proposed addition of "Added Sugars."<br />
<br />
The addition of the line "Added Sugars" will help consumers see the difference between naturally occurring sugars and those that are added to the food. While the body might not recognize any difference in natural or added sugars the amount of added sugar that we are consuming is much higher than the recommended amount.<br />
<br />
Colleagues at <a href="http://www.appforhealth.com/">Appetite for Health</a> have created a useful infographic that shows amounts of added sugars we consume, common names of added sugars and some of the foods that contribute the largest amounts of added sugars to our diets. This infographic can be a useful tool to guide you as you read food labels, plan menus and work to balance your nutrition.<br />
<br />
Checkout the infographic at - <a href="http://www.appforhealth.com/2014/12/names-for-sugar/">http://www.appforhealth.com/2014/12/names-for-sugar/</a><br />
<br />
Connie Diekman, M.Ed., RD, CSSD, LD, FADA<br />
Nutrition Communications ConsultantAnonymoushttp://www.blogger.com/profile/06135228041181657298noreply@blogger.com0tag:blogger.com,1999:blog-4266310780849852373.post-27651179109434818642014-10-24T14:09:00.001-07:002014-10-24T14:09:29.858-07:00Immune Health starts with a Health GI Track!It might come as a surprise that your gastrointestinal (GI) track plays a role in the health of your immune system but in fact, it plays a rather sizable role. Our intestines are filled with healthy bacteria, antibodies and a variety of immune cells that all work to keep us healthy. The next time you get a cold, don't just think about who got you sick, think about - your diet.<br />
<br />
While the research in gut immune health is still underway what seems to be especially important is the consumption of plenty of plant foods. The variety of bacteria in plant foods, along with the variety of phytonutrients makes plant foods - grains, fruits, vegetables, beans, nuts and seeds - good choices to fuel a healthy immune system.<br />
<br />
If your diet is still a bit animal food heavy, take sometime to look for ways to sneak in more plant foods - try a few of these ideas.<br />
<br />
<ul>
<li>Add shredded carrots and squash to chili or try 2 -3 different beans</li>
<li>Try dried fruit, nuts and shredded veggies in your next batch of muffins</li>
<li>Stretch your omelet veggies to squash, broccoli, green peas and carrots</li>
<li>Add diced beets to a beef casserole - they look like meat</li>
<li>Cut the amount of beef you use in a dish but adding chopped mushrooms</li>
<li>Fruit salsa flavors meat nicely and cranberry sauce on salmon is a nice twist</li>
<li>Chopped dried fruit and throw it into yogurt with some nuts or seeds</li>
<li>Combine brown rice and veggies for a colorful side</li>
</ul>
<div>
You can make these changes slowly if you need some time to adjust to the new look and different flavors.</div>
<div>
<br /></div>
<div>
Connie Diekman, M.Ed., RD, CSSD</div>
<div>
Nutrition Communications Consultant</div>
Anonymoushttp://www.blogger.com/profile/06135228041181657298noreply@blogger.com0tag:blogger.com,1999:blog-4266310780849852373.post-6304746263379381182014-10-09T14:32:00.002-07:002014-10-09T14:32:24.514-07:00Hip Fracture and Soda Intake?According to a recent study in the <a href="http://www.ncbi.nlm.nih.gov/pubmed/25099544">American Journal of Clinical Nutrition</a> soda consumption has seen a small decline in the past 10 years but adults consume close to 100 Kcalories of sweetened soda per day in 2010. Diet soft drink has gone up with 28.3% of women 40 to 59 years and 23.1% of women over the age of 60 consuming diet soda on any given day.<br />
<br />
At the same time the study looked at the incidence of hip fractures, especially in post-menopausal women. What the researchers found was that there seems to be a slightly increased risk of hip fracture with the consumption of larger amounts of soda, whether it is sweetened or not.<br />
<br />
While the cause of this increased risk was not clear, what the researchers did report was that failure to consume enough calcium, while consuming more phosphorus from the soda, could be a factor. The researchers also noted that women who consumed more soda tended to have higher body mass indexes (BMI) so weight could be a factor.<br />
<br />
So what does this mean if you are a soda drinker?<br />
<br />
<ul>
<li>If you are drinking soda in place of calcium rich dairy - take time now to make that switch</li>
<li>Work to include at least 3 servings of dairy each day - <a href="http://choosemyplate.gov/">ChooseMyPlate.gov</a> - provides good ideas</li>
<li>Assess your body weight and develop a plan to achieve a healthier weight if you need to - a <a href="http://www.scandpg.org/search-rd/">Registered Dietitia</a>n can help you do that</li>
<li>Make physical activity a part of your day - a good goal is 30 minutes, most days of the week</li>
</ul>
<div>
Connie Diekman, M.Ed., RD, CSSD, LD, FADA</div>
<div>
Nutrition Communications Consultant</div>
<br />
<br />Anonymoushttp://www.blogger.com/profile/06135228041181657298noreply@blogger.com0tag:blogger.com,1999:blog-4266310780849852373.post-21656445208299284832014-10-03T13:31:00.001-07:002014-10-03T13:33:01.324-07:00Whole Grains – Health Benefits and Tips<div class="MsoNormal" style="line-height: 125%; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; line-height: 125%;">You’ve
probably heard of grains and whole grains but do you know what makes them
different? Grains, which include </span><span lang="EN" style="font-family: "Times New Roman","serif"; font-size: 12.0pt; line-height: 125%; mso-ansi-language: EN;">wheat,
barley, oats, cornmeal, rice, and other cereal grains are further divided into
2 groups: whole grain (e.g., whole wheat bread, oatmeal) and refined grains
(e.g., white bread, pretzels). Whole grains contain the bran, germ, and endosperm
of the grain kernel, whereas the bran and germ are removed in refined grains. <o:p></o:p></span></div>
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<b><span lang="EN" style="font-family: "Times New Roman","serif"; font-size: 12.0pt; line-height: 125%; mso-ansi-language: EN;">Whole Grain Nutrition<o:p></o:p></span></b></div>
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<span lang="EN" style="font-family: "Times New Roman","serif"; font-size: 12.0pt; line-height: 125%; mso-ansi-language: EN;">Whole grains are rich in dietary fiber, which may help
prevent heart disease, obesity, type II diabetes and bowel dysfunction. In addition, fiber can also help provide a
sense of fullness with fewer calories. Whole grains also contain some iron,
which carries oxygen to the blood. If iron intake is inadequate, anemia may
occur, which is common in young women. The type of iron in whole grains is
better absorbed with vitamin C, so try pairing whole grains with foods high in
vitamin C. Whole grains also are full of B vitamins that help your body get the
energy it needs from food that you eat.<o:p></o:p></span></div>
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<span lang="EN" style="font-family: "Times New Roman","serif"; font-size: 12.0pt; line-height: 125%; mso-ansi-language: EN;">The removal of the bran and germ in refined grains
removes the dietary fiber, iron, and B vitamins. Although, some B vitamins and
iron are added back in “enriched” refined grain products. MyPlate recommends
that at least half of your grains are whole grains, and when choosing refined
grain products, look for “enriched.”<o:p></o:p></span></div>
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<b><span lang="EN" style="font-family: "Times New Roman","serif"; font-size: 12.0pt; line-height: 125%; mso-ansi-language: EN;">Try the following tips to increase your whole grain intake:<o:p></o:p></span></b></div>
<div class="MsoListParagraphCxSpFirst" style="line-height: 125%; margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; font-size: 12.0pt; line-height: 125%; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: 'Times New Roman'; font-size: 7pt; line-height: normal;"> </span></span><!--[endif]--><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; line-height: 125%;">Substitute
whole grain breads and pastas for white, and substitute brown rice for white.<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 125%; margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; font-size: 12.0pt; line-height: 125%; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: 'Times New Roman'; font-size: 7pt; line-height: normal;"> </span></span><!--[endif]--><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; line-height: 125%;">When
baking, substitute whole wheat flour for 1/3 of the portion of white flour.
This will add whole grain without compromising the texture of the product.<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 125%; margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; font-size: 12.0pt; line-height: 125%; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: 'Times New Roman'; font-size: 7pt; line-height: normal;"> </span></span><!--[endif]--><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; line-height: 125%;">Snack
on 100% whole grain crackers instead of refined grain crackers or chips.<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 125%; margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; font-size: 12.0pt; line-height: 125%; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: 'Times New Roman'; font-size: 7pt; line-height: normal;"> </span></span><!--[endif]--><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; line-height: 125%;">Choose
whole grain cereals, like oatmeal, instead of sugary, more refined cereals. Add
an orange or a glass of orange juice for vitamin C.<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 125%; margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; font-size: 12.0pt; line-height: 125%; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: 'Times New Roman'; font-size: 7pt; line-height: normal;"> </span></span><!--[endif]--><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; line-height: 125%;">Look
for food products that are high in fiber. 10-19% of the daily value (DV) is
good, while 20% or more is excellent.<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 125%; margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; font-size: 12.0pt; line-height: 125%; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: 'Times New Roman'; font-size: 7pt; line-height: normal;"> </span></span><!--[endif]--><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; line-height: 125%;">Add
barley or brown rice to soups and stews.<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpLast" style="line-height: 125%; margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; font-size: 12.0pt; line-height: 125%; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: 'Times New Roman'; font-size: 7pt; line-height: normal;"> </span></span><!--[endif]--><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; line-height: 125%;">Pair
broccoli or other vegetables high in vitamin C with brown rice.<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; line-height: 125%;">For
more information about whole grains, visit MyPlate (</span><a href="http://www.choosemyplate.gov/food-groups/grains.html"><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; line-height: 125%;">http://www.choosemyplate.gov/food-groups/grains.html</span></a><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; line-height: 125%;">).
<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; line-height: 125%;">For
more whole grain recipes, visit the Whole Grains Council (</span><a href="http://wholegrainscouncil.org/recipes"><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; line-height: 125%;">http://wholegrainscouncil.org/recipes</span></a><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; line-height: 125%;">).<o:p></o:p></span></div>
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<span style="font-family: 'Times New Roman', serif; font-size: 12pt; line-height: 125%;">Written by Danica Pelzel, Dietetic Intern Fontbonne </span><span style="font-family: Times New Roman, serif;"><span style="line-height: 20px;">University</span></span></div>
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<span style="font-family: Times New Roman, serif;"><span style="line-height: 20px;">Reviewed</span></span><span style="font-family: 'Times New Roman', serif; font-size: 12pt; line-height: 125%;"> by Connie Diekman, M.Ed., RD, CSSD, LD, FADA</span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; line-height: 125%;">Nutrition Communications Consultant</span></div>
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Anonymoushttp://www.blogger.com/profile/06135228041181657298noreply@blogger.com0tag:blogger.com,1999:blog-4266310780849852373.post-73877934843032640892014-09-26T08:57:00.000-07:002014-09-26T08:57:14.202-07:00Fall Vegetables - Nutrition and Recipes<div class="Body">
Fall is in the air as leaves are falling and cooler days are
encouraging you to pull sweaters out of the back of the closet. We tend to
crave heartier meals during cooler months, so to ensure that you're meeting your
daily vegetable needs, try these hearty fall vegetables:<o:p></o:p></div>
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<br /></div>
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<b>Pumpkin<o:p></o:p></b></div>
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Pumpkin is full of fiber, which can help keep you full throughout
the day, and vitamin A, which helps with vision. Autumn's that time of year
when everyone's ordering pumpkin spice lattes, which are often high in calories
and fat and offer no fiber. Instead, try a <a href="http://www.eatright.org/kids/recipe.aspx?id=6442466486&terms=Pumpkin">pumpkin cheesecake smoothie</a> or <a href="http://www.eatright.org/kids/recipe.aspx?id=6442472774&terms=Pumpkin">pumpkin bread</a> to get your pumpkin fix.</div>
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<a href="http://1.bp.blogspot.com/-SvqQwXB4dCE/VCWL25E4SkI/AAAAAAAAAGs/GPSDzNS9Knk/s1600/pumpkin.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="http://1.bp.blogspot.com/-SvqQwXB4dCE/VCWL25E4SkI/AAAAAAAAAGs/GPSDzNS9Knk/s1600/pumpkin.jpg" height="320" width="214" /></a></div>
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<b>Sweet Potatoes</b></div>
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Sweet potatoes are rich in fiber, vitamin A, and vitamin C.
Vitamin C plays a role in tissue repair and growth. For an easy snack, try
<a href="http://www.eatright.org/kids/video.aspx?id=6442469730&terms=Sweet%20potato">sweet potato crisps</a>.
They're a great alternative to regular fries.</div>
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<o:p></o:p></div>
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<br /></div>
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<b>Brussels Sprouts</b><o:p></o:p></div>
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Brussels sprouts provide fiber, vitamin C, and folate, but they
often get a bad rap, and I'll admit that I disliked them up until a year ago.
Before then, I had always had them prepared in a way in which their bitter
taste remained. If you're a newbie to Brussels sprouts, I recommend roasting
them, which will reduce their bitterness. Toss Brussels sprouts with canola
oil, salt, and pepper, and roast at 400 degrees F for 35-40 minutes (time may
vary depending on size of the Brussels sprouts).<o:p></o:p></div>
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<b>Cauliflower<o:p></o:p></b></div>
<div class="Body">
Cauliflower contains vitamin C, folate, and vitamin K. Folate
promotes healthy pregnancies, and vitamin K helps with blood clotting. Try
<a href="http://www.eatright.org/kids/video.aspx?id=6442462714&terms=Cauliflower">cauliflower popcorn</a> for a warm, tasty treat as the days get colder.<o:p></o:p></div>
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For more recipes, visit<a href="http://www.eatright.org/Public/list.aspx?TaxID=6442576421"> Eatright.org</a> <o:p></o:p></div>
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<br /></div>
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Written by: Danica Pelzel, Fontbonne University Dietetic Intern</div>
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Reviewed by: Connie Diekman, M.Ed., RD, CSSD, LD, FADA, Director of University Nutrition at Washington University in St Louis</div>
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Anonymoushttp://www.blogger.com/profile/06135228041181657298noreply@blogger.com0tag:blogger.com,1999:blog-4266310780849852373.post-21578709115353776232014-09-09T15:34:00.000-07:002014-09-09T15:34:08.444-07:00Oh No Another Low-Carb versus Low Fat Diet Study!<br />
Last week, sorry the start of a semester can be crazy, another study came out looking at which diet yields more weight loss. The results pointed to the benefits of the low-carb diet <i>But</i> there are some question marks.<br />
<br />
The study, which appeared in the <i>Annals of Internal Medicine, </i>was a 12 month randomized, parallel design study, meaning that two different groups followed similar study trial plans with the only difference being the type of diet they followed. At the end of the 12 months the results showed about an 11 pound weight loss for those on the low-carb diet and a 4 pound loss for those on the low-fat diet.<br />
<br />
The study did have some limitations so the outcome may not be generalizable to the everyday "real" world. The limitations were 1) diet information came from recall of food consumed, which is of course very subject to memory lapses. 2) the dietitians who collected the recall information knew which subjects were on which diet and even though they followed a standard method, this could impact data collection. Finally, 3) the study also looked at heart health parameters but did not go long enough to see if the diets had any impact on heart health.<br />
<br />
So what does all this mean.<br />
1 - we still don't know if or what the "perfect" weight loss diet might be<br />
2 - both diets averaged close to 1500 calories at the end but during the study the low-fat diet often was at a higher calorie level - so was it the calories<br />
3 - weight loss should be a lifestyle focus, not a diet focus<br />
<br />
If you need help finding the right diet for health - and a healthy weight - contact a Registered Dietitian (RD). If you are a WUSTL student you can meet with a Registered Dietitian in Student Health. If you are not a student you can find an RD at www.eatright.org<br />
<br />
Connie Diekman, M.Ed., RD, CSSD, LDAnonymoushttp://www.blogger.com/profile/06135228041181657298noreply@blogger.com0tag:blogger.com,1999:blog-4266310780849852373.post-3785370142539498522014-08-22T12:29:00.001-07:002014-08-22T12:29:55.442-07:00Freshman Fifteen Isn't Inevitable<br />
As summer winds down and high school seniors head off to college many of them might be thinking about the dreaded "Freshman 15!" Fortunately not only is that weight gain not inevitable some studies say it really is a myth and few college students gain that much.<br />
<br />
If you're headed to Wash U or any college for the first time this fall there are some things you can do to keep your weight in a healthy range. Staying at a healthy weight not only is good for you but it helps you feel more energetic and it makes it easier for you to do the things you'd like to do at college.<br />
<br />
Here are a few tips to help you maintain a healthy weight.<br />
* Don't feel compelled to sample everything on the menu in the first month<br />
* Do keep physical activity in your schedule<br />
* Don't skip meals<br />
* Do establish a meal and snack pattern - every 3 - 4 hours is a good meal spacing<br />
* Don't skimp on sleep - fatigue leads to overeating<br />
* Do learn about proper portions sizes<br />
* Don't snack right from bags or boxes of food - you will overeat<br />
* Do take time to sit down and eat your meals and snacks<br />
<br />
In addition to these tips, make sure you check the dining services website to learn more about nutrition. Many universities have Registered Dietitians on campus, and Washington University is one that does, so find out if you can make an appointment to talk - healthy dining?<br />
<br />
Have a great first year!<br />
<br />
Connie Diekman, M.Ed. RD, CSSD<br />
<br />Anonymoushttp://www.blogger.com/profile/06135228041181657298noreply@blogger.com0tag:blogger.com,1999:blog-4266310780849852373.post-89315239346933415292014-08-15T10:22:00.000-07:002014-08-15T10:22:00.797-07:00<h2>
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Carbs Aren't Bad For You!</span></h2>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><br /></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Current diet trends continue to focus on eating fewer or totally eliminating carbohydrates, especially grain foods, but are these diets simply one more fad diet?</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div>
<span style="font-family: Arial, Helvetica, sans-serif;">As celebrities and athletes talk about their new attempts are going "carb free" or choosing the "keto" diet it can make these new diets tempting options but if you look at what you need for health, you might want to look at the reality of why we eat carbohydrates. Carbohydrates, which are found in grains, fruit, vegetables, dairy foods, beans, nuts, seeds and sugary foods are all built around molecules of glucose. Some carbohydrates are very short chains of glucose molecules so they provide fast, short-term energy - fruits, dairy and sugary foods are in this category. While others provide much longer chains and therefore energy that lasts longer - grains, vegetables, beans, nuts and seeds are in this category.</span></div>
<div>
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div>
<span style="font-family: Arial, Helvetica, sans-serif;">Glucose is the fuel that propels the body, allows you to participate in physical activities and it keeps your brain thinking. Glucose is needed for a healthy body! If you consume the amount of energy from carbohydrates that your body needs, All of that energy will be used and None will be stored as body fat. Carbohydrates only become a problem when we eat more than we burn.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div>
<span style="font-family: Arial, Helvetica, sans-serif;">Improve your health by trying the following:</span></div>
<div>
<span style="font-family: Arial, Helvetica, sans-serif;">* Choose whole grains all the time or most of the time</span></div>
<div>
<span style="font-family: Arial, Helvetica, sans-serif;">* Limit your intake of sugary foods</span></div>
<div>
<span style="font-family: Arial, Helvetica, sans-serif;">* Consume the amount of fruit and vegetable you need each day</span></div>
<div>
<span style="font-family: Arial, Helvetica, sans-serif;">* Learn about proper portion sizes </span></div>
<div>
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div>
<span style="font-family: Arial, Helvetica, sans-serif;">Visit http://www.choosemyplate.gov/ to learn more about carbohydrates, proper portions and exactly how much you need each day.</span></div>
<div>
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div>
<span style="font-family: Arial, Helvetica, sans-serif;">Connie Diekman, M.Ed., RD, CSSD, LD</span></div>
<div>
<span style="font-family: Arial, Helvetica, sans-serif;">Nutrition Communications Consultant</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
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Anonymoushttp://www.blogger.com/profile/06135228041181657298noreply@blogger.com0tag:blogger.com,1999:blog-4266310780849852373.post-17141398507941374882014-08-07T11:56:00.001-07:002014-08-07T11:56:53.358-07:00<br />
<h2>
<b><span style="font-family: Arial, Helvetica, sans-serif; font-size: x-large;">Foods and Inflammation</span></b></h2>
<div>
<span style="font-family: Arial, Helvetica, sans-serif;">The role of foods in health is very clear - foods provide the calories we need to "make it through the day", the nutrients we need to be healthy and some might help us fight diseases like osteoporosis or hypertension. Now researchers are looking at how some foods might promote disease prevention through the role they play in inflammation.</span></div>
<div>
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div>
<span style="font-family: Arial, Helvetica, sans-serif;">Most people know inflammation as the redness that happens around a cut but inflammation also occurs inside the body. This internal inflammation appears to be connected to the development of some types of </span><span style="font-family: Arial, Helvetica, sans-serif;">cancer, heart disease, arthritis,</span><span style="font-family: Arial, Helvetica, sans-serif;"> diabetes and Alzheimer's. While the exact mechanism on how inflammation triggers disease</span><span style="font-family: Arial, Helvetica, sans-serif;"> isn't totally clear - and likely is different for each disease - what is clear is that diet can help fight inflammation.</span></div>
<div>
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div>
<span style="font-family: Arial, Helvetica, sans-serif;">Consider adding the following foods to your meal plan to provide an anti-inflammation boost.</span></div>
<div>
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div>
<span style="font-family: Arial, Helvetica, sans-serif;">* Tomatoes, red peppers, beets</span></div>
<div>
<span style="font-family: Arial, Helvetica, sans-serif;">* Blueberries, strawberries, raspberries, blackberries, cherries, cranberries</span></div>
<div>
<span style="font-family: Arial, Helvetica, sans-serif;">* Soybeans, fatty fish and nuts - especially almonds and walnuts</span></div>
<div>
<span style="font-family: Arial, Helvetica, sans-serif;">* Garlic and onions</span></div>
<div>
<span style="font-family: Arial, Helvetica, sans-serif;">* Spinach, kale, broccoli and other dark greens</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">* Olive oil</span></div>
<div>
<br /></div>
<div>
<span style="font-family: Arial, Helvetica, sans-serif;">If you see a theme here, you are correct - consume more plant foods to maximize health, increase enjoyment and possibly prevent disease.</span></div>
<div>
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div>
<span style="font-family: Arial, Helvetica, sans-serif;">Connie Diekman, M.Ed., RD, CSSD, LD, FADA, FAND</span></div>
<div>
<span style="font-family: Arial, Helvetica, sans-serif;">Nutrition Communications Consultant</span></div>
<br />
<br />Anonymoushttp://www.blogger.com/profile/06135228041181657298noreply@blogger.com0tag:blogger.com,1999:blog-4266310780849852373.post-71204844679713266842014-03-27T12:28:00.001-07:002014-03-27T12:28:50.169-07:00Facts Up Front<br />
<br />
Food labels can help you choose which food product best
meets your nutritional needs but sometimes using those labels gets time consuming. A new food labeling tool brings nutrition
information from the Nutrition Facts Panel on the back of packages, up to the
front.<br />
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Facts Up Front is a new front of package tool that is
reflected by icons that call out key nutrients so that you can more easily
compare products. Facts Up Front is a joint effort of the Grocery Manufacturers
Association (GMA) and the Food Marketing Institute (FMI). GMA is the
organization that represents food and beverage companies and FMI represents
food wholesalers and retailers. Together they have partnered to develop Facts
Up Front and the educational campaign that supports it. I have been a member of
the Facts Up Front Advisory group since its inception, which has allowed me to
review the science behind this new labeling and provide guidance to best
educate consumers on how to make this new tool work for them.<o:p></o:p></div>
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Packages that carry the Facts Up Front label must show four
nutrients – Calories, Saturated Fat, Sodium and Sugars (small packages are
allowed to show calories only). Food manufacturers may add up to two additional
nutrients, out of a list of 8, if they are a good source (at least 10% of the
Daily Value) of the nutrient. <o:p></o:p></div>
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<a href="http://4.bp.blogspot.com/-msSv11iqb00/UzR7pL5jZMI/AAAAAAAAAFc/3k86M-tcUuo/s1600/facts+up+front+2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://4.bp.blogspot.com/-msSv11iqb00/UzR7pL5jZMI/AAAAAAAAAFc/3k86M-tcUuo/s1600/facts+up+front+2.jpg" /></a></div>
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The four nutrients that must appear on every Facts Up Front
label are those which consumers should limit, since most people consume above
and beyond what’s recommended in the 2010 Dietary Guidelines for Americans. The
optional nutrients are those we need to consume more of, such as calcium,
potassium, fiber and vitamin D.<o:p></o:p></div>
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If you haven’t seen this new labeling, start looking for it
on packages in your store. For more information about the labels, or for
recipes, shopping tips and a nutrition calculator option, visit <a href="http://www.factsupfront.org/">www.factsupfront.org</a> <o:p></o:p></div>
Anonymoushttp://www.blogger.com/profile/06135228041181657298noreply@blogger.com0tag:blogger.com,1999:blog-4266310780849852373.post-53302183017160151042014-02-03T13:55:00.001-08:002014-02-03T13:55:21.522-08:00Choose MyPlate<p> </p> <p>Developing a Healthful eating plan is easiest when you use MyPlate to guide your choices. MyPlate graphically shows you how to balance food groups to maximize your nutrition. With 3/4 of the plate coming from plant foods MyPlate provides the opportunity for a wide variety of vitamins, minerals and phytonutrients.</p> <p>MyPlate is the visual representation of the 2010 Dietary Guidelines for Americans, guidelines that are aimed at promoting health, achieving a healthy weight and meeting nutrient needs. You can learn more about MyPlate by visiting - <a title="http://www.choosemyplate.gov/index.html" href="http://www.choosemyplate.gov/index.html">http://www.choosemyplate.gov/index.html</a></p> <p>When you visit the website you will notice that the site not only guides you on how to make food choices but it offers tips for shopping, reading labels and physical activity. The new year is just barely started so there is still time to start the year with a new – Healthier – routine.</p> <p>Connie Diekman, M.Ed., RD, CSSD, LD</p> Anonymoushttp://www.blogger.com/profile/06135228041181657298noreply@blogger.com0tag:blogger.com,1999:blog-4266310780849852373.post-8115140081826118042014-01-07T12:24:00.001-08:002014-01-07T12:24:10.513-08:00Best Diets for 2014<p> </p> <p>US News & World Report <a href="http://www.webmd.com/diet/news/20140106/best-diets-dash">Best Diets for 2014</a> provides their recommendations for diets to checkout this year and the list does not include some “popular” choices. The winners in the Best Diet Overall category were - 1. The DASH Diet; 2. TLC Diet; 3. Mediterranean Diet.</p> <p>The Best Diets list is designed to help consumers choose a diet that will meet their needs and goals. The list provides the “best” recommendations in 7 categories besides the best overall. The rankings were done by a team of health experts who scored the diets for short and long-term weight loss, ease of compliance, safety and nutrition.</p> <p>The popular Paleo diet tied for last place with the Dukan diet. You can see more results at <a href="http://health.usnews.com/best-diet">http://health.usnews.com/best-diet</a></p> <p>If you’re planning to start the New Year with a new diet, consider a few of these points.</p> <p>· Look for a diet that includes all food groups</p> <p>· Look for a diet that provides guidance on portions</p> <p>· Make sure your physician approves of the diet if you have any medical conditions</p> <p>· Remember to include activity in with your diet plan</p> <p>· Consider using <a href="http://www.Choosemyplate.gov">www.Choosemyplate.gov</a> for well-balanced advice</p> <p>For a personalized plan, contact a Registered Dietitian. You can find a Registered Dietitian in your area by visiting <a href="http://www.Eatright.org">www.Eatright.org</a> and clicking on Find A Dietitian.</p> Anonymoushttp://www.blogger.com/profile/06135228041181657298noreply@blogger.com0tag:blogger.com,1999:blog-4266310780849852373.post-23763932795654376222013-11-11T09:54:00.001-08:002013-11-11T09:54:26.541-08:00FDA Proposes Trans Fat Ban<p> </p> <p>Last week the Food and Drug Administration (FDA) proposed removing from the Generally Recognized as Safe list (GRAS), industrialized Trans fats or those that don’t exist naturally in foods. Yes, Trans fats exist in animal foods so we do consume them more than we probably think but most of the scientific evidence indicates that it is the industrialized Trans fats, those made in a food chemistry lab, that are connected to an increased risk of heart disease.</p> <p>Most people know that there are good fats – plant fats – and bad fats – animal fats, and likely you’re aware of Trans fats as plant fats that are associated with an increased risk of heart disease, but you, like many others, may not think about all the foods that can contain Trans fats. The chemical process that converts plant oils into Trans fats acts to improve the stability of the plant fat making these fats good choices for foods that need a longer shelf-life like cookies, crackers, cakes, frozen baked good and pizza, coffee creamers, snack foods, and ready to use frostings.</p> <p>Trans fats are listed on the label in the Nutrition Facts Panel but you can also see if they are present by looking in the ingredient list for the words “partially hydrogenated oil”. (PHOs) PHOs are vegetable or plant oils that have been chemically altered to change them from unsaturated fats to more saturated fats but the bigger concern is that the chemical process creates a more heart <em>Unhealthy</em> fat than naturally occurring saturated fats.</p> <p>The FDA has issued a 60 day comment period for this proposal and if it is approved food companies will have time to make changes in their products. In the meantime, spend more time reading ingredient lists and looking at the Nutrition Facts panel. If a food has more Cholesterol, Trans or Saturated fat than another food, choose the one with less total of these three nutrients.</p> <p>You can read more here: <a title="http://www.fda.gov/downloads/ForConsumers/ConsumerUpdates/UCM373957.pdf" href="http://www.fda.gov/downloads/ForConsumers/ConsumerUpdates/UCM373957.pdf">http://www.fda.gov/downloads/ForConsumers/ConsumerUpdates/UCM373957.pdf</a></p> <p> </p> <p>Connie Diekman< </p> Anonymoushttp://www.blogger.com/profile/06135228041181657298noreply@blogger.com0tag:blogger.com,1999:blog-4266310780849852373.post-49487123822788963062013-11-04T14:40:00.001-08:002013-11-04T14:40:21.515-08:00Hydration isn’t Just for the Summer<p> </p> <p>When outside temperatures are high you automatically feel the need to drink fluids so you might be surprised to know that fluid needs are just as high when the temperatures are low. It’s true, at extreme temperatures the body has to work harder to stay at an even, more ideal core temperature, requiring more fluids than when the outside temperature is closer to that core temperature.</p> <p>As temperatures turn to winter you need to keep your sights on consuming enough fluids. Current guidelines recommend at least 91 ounces of fluids per day for women and at least 108 ounces per day for men. These amounts will increase with activity, time spent in dry heated rooms or offices and drops in temperature. These amounts do include liquid foods like soup and watery foods likes fruits and vegetables. Trying to quantify how much fluid is in a watery food is hard so make sure you are consuming beverages throughout the day.</p> <p>Contrary to old beliefs you can count beverages that contain caffeine but if you’re working out or as it gets extremely cold, make sure you consume more decaffeinated beverages. If you struggle to get enough fluids consider the following:</p> <ul> <li>Keep a mug or cup near your desk as a reminder</li> <li>Schedule fluid breaks just as you schedule time for lunch or actual break times</li> <li>Grab a beverage between meals before you grab a snack – hunger could really be thirst</li> <li>Start each meal with a cup of water </li> <li>Consume 3 cups of milk or soy milk for the nutrition and the 24 ounces</li> </ul> <p>If you need to slowly increase your amounts that’s fine, just keep in mind the need for adequate hydration. </p> Anonymoushttp://www.blogger.com/profile/06135228041181657298noreply@blogger.com0tag:blogger.com,1999:blog-4266310780849852373.post-35431214947437927882013-10-28T09:32:00.001-07:002013-10-28T09:32:43.616-07:00Halloween Candy Is Okay<p> </p> <p>Halloween is a special night for kids of all ages and besides the fun costumes the candy is often a highlight.</p> <p>If you, and your kids, enjoy the special treats of Halloween you don’t have to feel guilty about eating the candy if you follow a few tricks – positive tricks not Halloween tricks.</p> <p>· Choose candies that are dark chocolate rather than milk chocolate – more healthful fat and less sugar</p> <p>· Look for candies that contain nuts - a touch of protein</p> <p>· Go for the bite size bars and savor them, don’t inhale them</p> <p>· Enjoy candy <i>After </i>a meal not in place of or in-between meals</p> <p>· Develop a plan for how much candy to enjoy each day</p> <p>When distributing candy watch how many pieces you eat while passing out the candy – this isn’t a “one for you, one for me” event. When trick or treating is complete, layout all of the candy and decide, which pieces do you <i>really</i> want to eat and which ones can you in fact “live without.” Take those that you don’t care as much about and either take them to your office or consider other options to give them away. The ones that you <i>really </i>want can then be divided into daily portions.</p> <p>If you have focused on enjoying some candy and dividing it out to make enjoyment last longer you will have a plan that takes the guilt out of eating Halloween candy.</p> Anonymoushttp://www.blogger.com/profile/06135228041181657298noreply@blogger.com0tag:blogger.com,1999:blog-4266310780849852373.post-51530998155958690572013-10-14T06:00:00.000-07:002013-10-14T06:00:01.087-07:00The Skinny on Low Calorie Sweeteners<p> </p> <p>Recently a national television show spent one hour on the topic of low calorie sweeteners. During the hour, several misstatements were made about low calorie sweeteners, not the least of which a “mistake” in terms of the amount consumed. Accusations were made that low calorie sweeteners can "pervert" the system when it comes to perception of sweetness, that they trigger weight gain, and that they cause weight gain in the all important to health area – the belly.  The problem with the discussion is that few scientific facts were presented; it was a show of much "sensation" and little substance.</p> <p> <br />As a registered dietitian (RD) I pride myself on knowing the science of food and nutrition and speaking about the science - not beliefs, myths or sensations. As an RD, I have read the science and because of that I have agreed to serve as a member of the Aspartame Advisory Panel. This panel focuses on reviewing scientific studies,advising the company on what the studies mean to consumers and how to communicate scientific facts about low calorie sweeteners, so let’s discuss some facts.</p> <p>First, the body of evidence on the safety of low calorie sweeteners, in humans, is extensive and to this point it is safe for consumption by adults. Evidence is not as conclusive on use by children but thus far no human studies show harm when used by children. The presence of data in humans is especially important since – well we aren’t rats – and rats respond differently to low calorie sweeteners than do humans. example – rats like starch so they respond favorably to the sweetener Splenda but they do not like Sucralose. Rats are also indifferent to Aspartame, whereas humans find it to be sweet.</p> <p>Second, during this show the host stated that the average consumption of low calorie sweeteners per year is 24 pounds or 10,000 individual packets per year or 27 packets per day or 9 packets per meal - Every Day. A search of the literature shows that the actual per individual intake is about one pound per year – so Not 24 Actually 1 pound/year.</p> <p>Third, a significant number of scientific organizations, including the American Diabetes Association, the American Heart Association and the Academy of Nutrition and Dietetics, have all stated that low calorie sweeteners can be a useful part of a weight management plan and Not the cause of weight gain.</p> <p>So what should you do with your low calorie Sweeteners? Continue to use them in place of sugar, honey, brown sugar, maple syrup and other calorie sweeteners to get the sweet taste you love without the calories. But don’t forget that other foods can provide a sweet taste – Fresh fruit with low-fat yogurt, sliced bananas on cereal, a small glass of 100% juice combined with sparkling water for a refreshing drink and many other options.</p> Anonymoushttp://www.blogger.com/profile/06135228041181657298noreply@blogger.com0tag:blogger.com,1999:blog-4266310780849852373.post-35337416058664256292013-10-07T06:00:00.000-07:002013-10-07T06:00:00.864-07:00Making Smart Sense out of Sodium<p> </p> <p>Last spring a report came out indicating that sodium might not be such a big concern to diet. However, a closer look at the Institute of Medicine (IOM) report finds that the conclusion of the scientific group was that the <em>Evidence</em> showing clear “cause and effect” between high sodium intake and disease is lacking.</p> <p>This conclusion might sound convincing but what it really means is that studies have thus far not been designed to demonstrate a “cause and effect” outcome. Studies thus far have shown an indication or association between too much sodium and heart disease risk, so this new report shouldn’t really change how you look at your sodium intake.</p> <p>Currently Americans consume, on average, 3400 mg/day of sodium, this is in excess of the recommended 2300 mg/day. While sodium is found in all foods except for fruit, the 2010 Dietary Guidelines for Americans reported the top food sources of sodium were-</p> <p>* Yeast breads</p> <p>*Chicken and chicken dishes</p> <p>* Pizza</p> <p>* Pasta and pasta dishes</p> <p>You might be surprised to see some of these foods on the list but one of the reasons several of them make the list is that we consume too much food from that group. Read more here - <a title="http://www.cnpp.usda.gov/Publications/DietaryGuidelines/2010/PolicyDoc/Chapter3.pdf" href="http://www.cnpp.usda.gov/Publications/DietaryGuidelines/2010/PolicyDoc/Chapter3.pdf">http://www.cnpp.usda.gov/Publications/DietaryGuidelines/2010/PolicyDoc/Chapter3.pdf</a></p> <p>Changing sodium intake takes a little time – taste buds have to adjust – so try these tips.</p> <p>* Reduce intake slowly</p> <p>* Use salt in cooking or at the table</p> <p>* Read labels</p> <p>* Try herbs and spices in place of salt</p> <p>* Learn the right portions for bread and other grain foods</p> Anonymoushttp://www.blogger.com/profile/06135228041181657298noreply@blogger.com0tag:blogger.com,1999:blog-4266310780849852373.post-57904839121301411672013-09-30T06:00:00.001-07:002013-09-30T06:00:01.389-07:00Fat Quality Does Make a Difference<p> </p> <p>For years there has been debate around which fats are the best to consume with most evidence pointing to consuming Omega- 3’s and limiting all other fats. Recently some reports have suggested that coconut oil is okay or that saturated fats aren’t so bad after-all, so what Are the Facts? Current scientific evidence seems to indicate that saturated fats need to be limited – so consume less animal fat (fish is an exception here) – and plant fats – canola, olive, soybean, sunflower oils and seeds, nuts and nut butter – are better. </p> <p>Two weeks ago I participated in a panel discussion sponsored by the International Experts Movement on Health Significance of Fat Quality (IEM) and researchers provided the latest science on How fat quality impacts risk for disease. The presentations identified the following points -</p> <p>* Reduce saturated fats and use unsaturated fats likes nuts, nut butters, seeds, oils and margarines made from oil instead</p> <p>* Control carbohydrates by choosing fruits, vegetables and whole grains – Not fat free foods</p> <p>* Use oily fish more often – salmon, tuna, mackerel, herring</p> <p>* AVOID trans fats, palm oil and coconut oil</p> <p>For more scientific information and tips for use visit – <a href="http://www.theiem.org">www.theiem.org</a></p> Anonymoushttp://www.blogger.com/profile/06135228041181657298noreply@blogger.com0tag:blogger.com,1999:blog-4266310780849852373.post-70438905019569238362013-09-30T06:00:00.000-07:002013-09-30T06:00:04.563-07:00September is “Fruits and Veggies - More Matters” Month<p> </p> <p>While summer produce might be slowing down fall produce continues to provide a good variety of options and color at local markets and hopefully on your menu. If you find that keeping fresh produce “fresh” is a challenge, a new guide from the <em>Produce for Better Health Foundation</em> might help. </p> <p>This handout outlines which produce should be stored in the refrigerator, which should stay at room temperature and which need a little time on the counter before going into the refrigerator. The handout also talks about proper produce cleaning tips to ensure that your produce is free from potential foodborne bacteria.</p> <p>Before heading to the market this week take a look at this handout at -<a title="http://www.fruitsandveggiesmorematters.org/wp-content/uploads/UserFiles/File/pdf/why/Storing_Fruits_Veggies_FINAL.pdf" href="http://www.fruitsandveggiesmorematters.org/wp-content/uploads/UserFiles/File/pdf/why/Storing_Fruits_Veggies_FINAL.pdf">http://www.fruitsandveggiesmorematters.org/wp-content/uploads/UserFiles/File/pdf/why/Storing_Fruits_Veggies_FINAL.pdf</a></p> <p>Connie Diekman, M.Ed., RD, CSSD, LD, FAND</p> <p>Director of University Nutrition</p> Anonymoushttp://www.blogger.com/profile/06135228041181657298noreply@blogger.com0tag:blogger.com,1999:blog-4266310780849852373.post-53144620106213314942013-09-23T06:00:00.000-07:002013-09-23T06:00:06.127-07:00Arsenic in Rice and Rice Products<p> </p> <p>Last year a news report looked at arsenic in rice and it generated lots of concerns. Now the Food and Drug Administration (FDA) has issued a follow-up report that indicates that the levels of inorganic arsenic, the toxic form of arsenic, are too low to cause immediate health damage.</p> <p>The FDA tested more than 1300 samples of rice and rice products and found a range in the amount of arsenic in the samples. In rice grains, the range was from 2.6 to 7.2 micrograms/servings, with instant rice having the lowest amount and brown rice the highest. When it comes to rice based foods the range was from 0.1 to 6.6 micrograms per serving, with infant formula at the low end and rice pasta at the high end.</p> <p>While the FDA plans to continue assessing the health risks of rice consumption over a long period of time they do have some current recommendations.</p> <p>The FDA recommends that - </p> <p>* Consumers focus on a well balanced eating plan – get plenty of fruits, vegetables, lean protein, dairy and grain foods.</p> <p>* Choose a variety of grains – enjoy wheat, barley, quinoa, oats, wild rice which is a grass not really a rice, and other grains</p> <p>* Choose a variety of grains for infants first solid food rather than only choosing rice cereal</p> <p>For more information on arsenic and rice visit <a href="http://www.fda.gov/ForConsumers">www.fda.gov/ForConsumers</a>. For help with your diet, contact a Registered Dietitian. You can find a Registered Dietitian at <a href="http://www.eatright.org">www.eatright.org</a>.</p> Anonymoushttp://www.blogger.com/profile/06135228041181657298noreply@blogger.com0tag:blogger.com,1999:blog-4266310780849852373.post-52845531691261771232013-09-09T10:02:00.000-07:002013-09-09T10:02:00.086-07:00Do you Know your Phytochemicals and Phytonutrients?<p> </p> <p>You’ve probably heard the words phytochemicals and phytonutrients but do you know what they really are or why they are important? The both terms have the same beginning and that is because both words refer to plants, so phytochemicals are plant chemicals and phytonutrients are plant nutrients but the two are often used interchangeably. </p> <p>Phytochemicals and phytonutrients both refer to a wide variety of compounds in plant foods that provide health benefits beyond those of traditional vitamins and minerals. You might recognize words like antioxidants, carotenoids or flavonoids all of which are a category of phytochemicals. Phytochemicals are thought to help in the prevention of heart disease and several forms of cancer along with the promotion of bone and skin health so including them in your diet is important to your overall health.</p> <p>Fruits and vegetables can easily fit into any meal or snack so take advantage of fall produce to vary your diet and promote your health. Learn more about phytochemicals by visiting Fruits and Veggies More Matters at - <a title="http://www.fruitsandveggiesmorematters.org/what-are-phytochemicals" href="http://www.fruitsandveggiesmorematters.org/what-are-phytochemicals">http://www.fruitsandveggiesmorematters.org/what-are-phytochemicals</a></p> <p>Connie Diekman, M.ED., RD, CSSD, LD</p> <p>Directory of University Nutrition</p> Anonymoushttp://www.blogger.com/profile/06135228041181657298noreply@blogger.com0tag:blogger.com,1999:blog-4266310780849852373.post-52776171747766127172013-09-03T09:49:00.000-07:002013-09-03T09:49:00.293-07:00Eat Seasonally for Flavor and Nutrition<p> </p> <p>Enjoying produce when it is at its peak makes your dining experience better and it can also boost the nutrition in the foods you choose. When fruits and vegetables are consumed in season they tend to have more nutrients due to the better growing environment and often they are more recently picked thus preserving some of the more sensitive vitamins and minerals.</p> <p>In addition to providing more flavor, and potentially more nutrition, eating seasonally often means you are purchasing foods that were grown closer to your home – a benefit to your community. Locally grown produce also helps the environment since transportation time is shorter, meaning less fuel usage. </p> <p>If you’re working to include more produce in your meals but have run out of good ideas a great resource for tips on how to prepare fruits and vegetables, find recipe ideas and even lists of what items are in season, visit <a href="http://www.fruitsandveggiesmorematters.org/">http://www.fruitsandveggiesmorematters.org/</a></p> <p>Connie Diekman, M.Ed, RD, CSSD, LD</p> <p>Director of University Nutrition </p> Anonymoushttp://www.blogger.com/profile/06135228041181657298noreply@blogger.com0