If you are like most people you’ve noticed how sometimes nutrition advice comes from a nutritionist and sometimes it comes from a dietitian or a registered dietitian (RD). And if you are like most people you’ve wondered – What is the difference?
The difference is that the term dietitian, and more significantly the RD, has a clear definition that includes an education based on the science of food and how the body uses that food. The Commission on Accreditation of Dietetic Education clearly outlines the coursework required for someone to call themselves a dietitian. In addition, the Commission of Dietetic Registration outlines the experience needed to take the credentialing exam and the continuing education needed to maintain the RD credential.
On the flip side, the term nutritionist does not have a nationally defined definition so the background of a nutritionist in California could be very different from one in Florida. Some state licensure boards have regulated the use of the title but regulations vary from state to state. All Registered Dietitians are nutritionists but not all nutritionists are Registered Dietitians.
If you want to find a nutrition professional who will provide information based on the science of food and nutrition turn to the RD. When you contact the RD make sure you discuss your personal goals for healthier eating because just as physicians have areas of specialty so to do RD’s. You want to make sure you work with someone who can assess your needs and help you develop an eating plan that is enjoyable, maintainable and based on the science of food and nutrition. You can locate an RD in your area by visiting www.eatright.org and clicking on “Find a Nutrition Professional”
Monday, August 31, 2009
Monday, August 3, 2009
Organic versus Conventional - Any Nutritional Difference?
The issue of organic foods versus conventional has been a hot topic of discussion for several years but a new study indicates when it comes to nutrition there is no difference.
The study, published in the American Journal of Clinical Nutrition, reported on a systematic, scientific review of the literature on the issue of nutrition and photochemically content of organic and conventional foods. A systematic, scientific review of the literature is a methodical review of the literature looking for quality studies in an area and then reporting on the overall conclusions.
This study found that the nutritional content of organic and conventional foods was comparable. The report indicated that for 10 of the 13 nutrients analyzed, there were no significant differences between the organic and conventional. The study goes on to say that the differences that were detected were so small that they were likely due to soil, time of year or other continuous variable. The important message from this study is that you can meet your nutritional needs whether you choose convention or organic foods.
While the study was not designed to assess environmental impacts or pesticide usage the authors did state - "Certified organic regimens specify the production of foodstuffs with the strictly controlled use of chemicals and medicines. The potential for any benefits to public and environmental health of these actions would certainly warrant further systematic review..."
“Nutritional quality of organic foods: a systematic review." Dangour AD, Dodhia SK, Hayter A, Allen E, Lock K, Uauy R. Am. J. Clin. Nutr. Am J Clin Nutr. 2009 Jul 29.
The study, published in the American Journal of Clinical Nutrition, reported on a systematic, scientific review of the literature on the issue of nutrition and photochemically content of organic and conventional foods. A systematic, scientific review of the literature is a methodical review of the literature looking for quality studies in an area and then reporting on the overall conclusions.
This study found that the nutritional content of organic and conventional foods was comparable. The report indicated that for 10 of the 13 nutrients analyzed, there were no significant differences between the organic and conventional. The study goes on to say that the differences that were detected were so small that they were likely due to soil, time of year or other continuous variable. The important message from this study is that you can meet your nutritional needs whether you choose convention or organic foods.
While the study was not designed to assess environmental impacts or pesticide usage the authors did state - "Certified organic regimens specify the production of foodstuffs with the strictly controlled use of chemicals and medicines. The potential for any benefits to public and environmental health of these actions would certainly warrant further systematic review..."
“Nutritional quality of organic foods: a systematic review." Dangour AD, Dodhia SK, Hayter A, Allen E, Lock K, Uauy R. Am. J. Clin. Nutr. Am J Clin Nutr. 2009 Jul 29.
Wednesday, July 29, 2009
Yo-Yo Dieting
Most people who have dieted throughout their life are familiar with the statement that yo-yo dieting causes you to gain more weight and to lose more slowly each time. A new study indicates it isn’t the yo-yo dieting, it is the weight gain.
According to a study in the Archives of Internal Medicine the risk of increased weight gain, associated with yo-yo dieting, is due to the weight gain itself not the yo-yoing. The study looked at weight cycling in more than 44,000 women and found that those who lost the most, and did this at least three times in their life, had the highest health complications and the greatest risk of death from the weight gain.
If you want to lose, and keep it off, approach the process with patience, perseverance and a plan. It takes time to change behaviors – some say 90 days – so give yourself the time to learn to eat better and workout more. The best way to plan for weight loss, and maintenance of the loss, is to work with a Registered Dietitian. If you can’t do, that Mypyramid.gov is a good place to start. Mypyramid.gov provides a food plan, sample menus, forms to record your intake and tips to make healthy eating and activity easier.
Remember the goal isn’t just to lose the weight – The goal is to achieve and maintain a Healthy Weight.
According to a study in the Archives of Internal Medicine the risk of increased weight gain, associated with yo-yo dieting, is due to the weight gain itself not the yo-yoing. The study looked at weight cycling in more than 44,000 women and found that those who lost the most, and did this at least three times in their life, had the highest health complications and the greatest risk of death from the weight gain.
If you want to lose, and keep it off, approach the process with patience, perseverance and a plan. It takes time to change behaviors – some say 90 days – so give yourself the time to learn to eat better and workout more. The best way to plan for weight loss, and maintenance of the loss, is to work with a Registered Dietitian. If you can’t do, that Mypyramid.gov is a good place to start. Mypyramid.gov provides a food plan, sample menus, forms to record your intake and tips to make healthy eating and activity easier.
Remember the goal isn’t just to lose the weight – The goal is to achieve and maintain a Healthy Weight.
Friday, June 26, 2009
Choosing Spreads
Commercials for popular bread spreads talk about the type of fat and quantity of fat they contain but when they throw all those numbers out there it can get confusing. How do you choose which spread to use on your bread?
Margarines are made from oil and other than diet or lite margarines most margarines have about the same amount of fat in one teaspoon – 5 grams. The major difference in stick, tub and squeeze margarine is the saturated, trans and unsaturated fat content.
When it comes to reading labels look for margarines that have a low total amount of saturated and trans fats. Don’t let ads mislead you by only talking about trans fat content since BOTH saturated and trans fats will contribute to the risk for heart disease. Here is an example of what to look for.
Margarines are made from oil and other than diet or lite margarines most margarines have about the same amount of fat in one teaspoon – 5 grams. The major difference in stick, tub and squeeze margarine is the saturated, trans and unsaturated fat content.
When it comes to reading labels look for margarines that have a low total amount of saturated and trans fats. Don’t let ads mislead you by only talking about trans fat content since BOTH saturated and trans fats will contribute to the risk for heart disease. Here is an example of what to look for.
This is the label from a tub margarine and you can see that the trans and saturated fat together equal 1.5 grams.
This next label shows a stick margarine and you can see that the saturated and trans fat together equal 5.0 grams so even though the tub margarine has trans fats it has Less total, harmful fat.
Next time you head to the market to purchase margarine make sure you refer to the nutrition facts panel to see what you are really buying.
* Values derived from 2002 USDA National Nutrient Database for Standard Reference, Release 15
Wednesday, June 17, 2009
Enjoying Summer Produce
One of the delights of summer is the availability of fresh produce. Heading to a local market or even the chain supermarkets is a treat when you see all of the brightly colored fruits and vegetables but do you know how to pick the best produce?
Choose produce by how it looks feels and smells. Look for produce that is free of cuts and bruises and at various stages of ripeness to allow for consumption over a period of time. Store produce as soon as possible and clean before using to preserve nutrition.
When it comes to selecting the best produce follow these tips from “The American Dietetic Association Complete Food and Nutrition Guide”, 3rd edition, 2006.
Blueberries – plump, firm berries with a light-grayish bloom.
Cantaloupe – Slightly oval fruit, 5 inches or more in diameter, with yellow or golden background color. Signs of sweetness include pronounced netting on the rind and a few tiny cracks near the stem end. Smell the melon; it should be noticeably strong and sweet.
Cherries – plump, bright-colored sweet or sour cherries. Sweet cherries have a reddish-brown skim and are not overly soft or shriveled.
Honeydew melons – look for heavy melons with waxy white rind. The blossom end should give to pressure.
Asparagus – firm, brittle spears that are bright green almost their entire length, with tightly closed tips.
Beets – firm, smooth skinned, small to medium in size with deep green and fresh looking leaves.
Eggplant – firm, heavy for their size, with taut, glassy, deeply colored skin.
Peppers – bright, glossy, firm and well shaped.
Salad greens – crisp, deeply colored leaves.
Summer squash – yellow squash and zucchini are medium size with firm, smooth, glossy, tender skin.
Tomatoes – smooth, well formed, firm but not hard. Smell the tomatoes.
If you’re just starting to expand your produce intake consider adding one new choice a week and experiment with usage until you are consuming the recommended daily amount.
Choose produce by how it looks feels and smells. Look for produce that is free of cuts and bruises and at various stages of ripeness to allow for consumption over a period of time. Store produce as soon as possible and clean before using to preserve nutrition.
When it comes to selecting the best produce follow these tips from “The American Dietetic Association Complete Food and Nutrition Guide”, 3rd edition, 2006.
Blueberries – plump, firm berries with a light-grayish bloom.
Cantaloupe – Slightly oval fruit, 5 inches or more in diameter, with yellow or golden background color. Signs of sweetness include pronounced netting on the rind and a few tiny cracks near the stem end. Smell the melon; it should be noticeably strong and sweet.
Cherries – plump, bright-colored sweet or sour cherries. Sweet cherries have a reddish-brown skim and are not overly soft or shriveled.
Honeydew melons – look for heavy melons with waxy white rind. The blossom end should give to pressure.
Asparagus – firm, brittle spears that are bright green almost their entire length, with tightly closed tips.
Beets – firm, smooth skinned, small to medium in size with deep green and fresh looking leaves.
Eggplant – firm, heavy for their size, with taut, glassy, deeply colored skin.
Peppers – bright, glossy, firm and well shaped.
Salad greens – crisp, deeply colored leaves.
Summer squash – yellow squash and zucchini are medium size with firm, smooth, glossy, tender skin.
Tomatoes – smooth, well formed, firm but not hard. Smell the tomatoes.
If you’re just starting to expand your produce intake consider adding one new choice a week and experiment with usage until you are consuming the recommended daily amount.
Thursday, June 4, 2009
Whole Wheat, Made with Whole Wheat, Whole Grain and Other Confusing Terms
Current guidelines recommend the intake of 48 grams of whole grain per day but since listing whole grain grams on the label is not required how do you know if you are getting that much or even if you are eating whole grains?
The best way to know if you are eating whole grain breads or pasta is to check the ingredient list. When you look at the ingredient list look for the words whole wheat flour, whole grain flour or whole oats.
If the ingredient list indicates the use of wheat or another type of flour the product is not 100% whole grain. A product that lists whole wheat, or another grain, and also the presence of wheat or another type of flour is classified as a product that is made with whole grains.
For more help knowing how to recognize whole grains and how to use them in your daily menus; check out these resources.
http://www.wholegrainscouncil.org/files/WhatIsAWholeGrain.pdf
http://www.wholegrainscouncil.org/files/WholeGrainsADAFactSheet.pdf
In addition to breads and pasta whole grains like quinoa, barley and spelt can be added to your menus as side dishes or the base for beans, stir fry and other entrees. Start boosting your whole grain intake by adding a new whole grain each week until at least half your grain intake is whole grains.
The best way to know if you are eating whole grain breads or pasta is to check the ingredient list. When you look at the ingredient list look for the words whole wheat flour, whole grain flour or whole oats.
If the ingredient list indicates the use of wheat or another type of flour the product is not 100% whole grain. A product that lists whole wheat, or another grain, and also the presence of wheat or another type of flour is classified as a product that is made with whole grains.
For more help knowing how to recognize whole grains and how to use them in your daily menus; check out these resources.
http://www.wholegrainscouncil.org/files/WhatIsAWholeGrain.pdf
http://www.wholegrainscouncil.org/files/WholeGrainsADAFactSheet.pdf
In addition to breads and pasta whole grains like quinoa, barley and spelt can be added to your menus as side dishes or the base for beans, stir fry and other entrees. Start boosting your whole grain intake by adding a new whole grain each week until at least half your grain intake is whole grains.
Friday, May 22, 2009
Punch-Up Flavor with More Produce
Do you struggle to meet the recommendations for fruit and vegetable consumption? If you answered yes count yourself among the millions of Americans who are consuming less than the recommended intake of fruits and vegetables. The latest information from CDC shows that fewer than 25% of Americans get the recommended daily intake of fruits and vegetables and in Missouri that number is less than 20%. (1) There is good news, produce is at its peak during the summer and local markets can make trying it more enticing.
If you’d like to work on boosting your intake do three things.
· Develop a plan to boost your intake
· Visit http://www.fruitsandveggiesmatter.gov/benefits/index.html to learn how many servings of fruits and vegetables you need each day
· Head to the store or a local market to try one new option this week
Including produce in your eating plan is important to your overall health since fruits and vegetables are rich sources of fiber, folate, potassium and vitamins A and C. In addition fruits and vegetables contain water which can help you stay hydrated.
1. http://www.fruitsandveggiesmatter.gov/index.html Accessed May 22, 2009
If you’d like to work on boosting your intake do three things.
· Develop a plan to boost your intake
· Visit http://www.fruitsandveggiesmatter.gov/benefits/index.html to learn how many servings of fruits and vegetables you need each day
· Head to the store or a local market to try one new option this week
Including produce in your eating plan is important to your overall health since fruits and vegetables are rich sources of fiber, folate, potassium and vitamins A and C. In addition fruits and vegetables contain water which can help you stay hydrated.
1. http://www.fruitsandveggiesmatter.gov/index.html Accessed May 22, 2009
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