Gretchen's Tips Archive
collected by Gretchen Heggerick

Healthy Eating and Traveling

Summer vacations are just around the corner.  Whether you’re traveling by plane, train, or automobile, being “on the road” can often disrupt a healthy eating routine. 

As you plan your trip, take time to think about eating, physical activity and hydration.  Keep meals and snacks three to four hours apart.  If it means carrying snacks, plan accordingly.  If you’re worried about airport food or eating on the road, pack nonperishables like peanut butter and crackers, nuts and dried fruit or trail mix. 

Sitting for long periods of time can make you feel lethargic and unmotivated, so plan your travel days with some “get up and move” time.  Walk in the airport or train terminal or at a highway rest stop.  Try to move your feet and stretch your legs when seated for a long periods. 

And drink plenty of water or water-based beverages to stay well-hydrated. 

Source:  www.eatright.org, website for the American Dietetics Association 

Cooking with Herbs
  • Nothing perks up the flavor of your recipes quite like fresh herbs.  But whether you use herbs fresh from the garden or dried herbs, prepare them carefully for their best flavor: 

    Before using fresh herbs, wash them.  Then pat them dry with paper towels. 
  • If fresh herbs have woody stems, strip off the leaves before using them.  Stems often carry a lot of flavor and aroma. 
  • To release more flavor and aroma, crumble dry leaf herbs – basil, oregano, savory and tarragon, among others – between your fingers.  Or use a mortar and pestle or a coffee grinder.  Finely chop fresh herbs. 
  • In dishes that require a long cooking time, such as soups or stews, add fresh herbs toward the end of cooking.
  • For chilled foods, add them several hours ahead so flavors blend. 
  • Avoid overwhelming a dish with seasonings.  A few simple herbs bring out the flavor of food without confusing your taste buds. 

Source:  www.eatright.org, website for the American Dietetics Association 

Nutrition and Women’s Heart Disease
 Heart disease and stroke are two of the many cardiovascular diseases that together kill approximately 500,000 women each year. 

The signs of heart disease for women often differ from those of men and may go unrecognized or ignored.  Learn your risk for heart disease and make heart-healthy choices:
 

 ·        Consume a variety of fruits, vegetables and whole grains
·        Choose plant proteins like beans, nuts, and soy protein
·        Increase your intake of fish or other omega-3-rich foods like walnuts, flaxseed and canola oil. 
·        Limit intake of animal fats by choosing lean meat and low-fat dairy foods
·        Achieve 30 minutes of physical activity most days of the week. 
·        Stop smoking
·        Maintain a healthy weight. 
 
A healthy heart begins with a healthy attitude toward prevention of heart disease.

Source:  www.eatright.org, website for the American Dietetics Association 

Celebrate Soy Foods Month
 April is National Soy Foods Month and considering the amount of food products made from this versatile and nutritious food, a little recognition is due the humble soybean. 
 
Compared with other beans, soybeans are a rich source of plant-based protein that contain as much complete protein as meat.  That’s why soy products make good protein alternatives in meatless meals. 
 
Soy beans are a good source of B vitamins and essential fatty acids, including some omega-3’s.  Many soy foods contain isoflavones that may help lower risks from some diseases. 
 
Fresh, canned, dried or frozen…..soybeans fit into everything from soups, stews, casseroles and salads, to pasta sauces and Mexican dishes. 
 
Source:  www.eatright.org, website for the American Dietetics Association 

 

Nutrition Myths:  Skinny Equals Healthy and Carbs Make You Fat

 March is National Nutrition Month and the American Dietetics Association is spotlighting some popular nutrition myths and the facts that dispel the myth.  Take note! 

 Myth:  Body weight is a reliable indicator of a healthful diet.    

 Fact:  No two people have the same body composition.  The best measure of a person’s diet and your overall healthy are a combination of factors, including weight, activity level, body mass index, blood pressure, and cholesterol level to name a few. 

 Myth:  Eating carbohydrates causes weight gain. 

 Fact:  Calories cause weight gain.  Excess calories from carbohydrates are not more fattening than calories from any source.  Despite the claims of low-carb diet books, a high carbohydrate diet does not promote fat storage.  Eating too many calories is the problem. 

 Source:  www.eatright.org, website for the American Dietetics Association 

 

Nutrition Myths:  Iceberg Lettuce has Zero Nutrition and Sports Drinks are Necessary for Hydration

 
March is National Nutrition Month and the American Dietetics Association is spotlighting some popular nutrition myths and the facts that dispel the myth.  Take note! 

 Myth:  Iceberg lettuce has little nutritional value.      

 Fact:  It is true darker-colored greens like romaine contain more nutrients, but give iceberg lettuce a break.  It is low in calories, fat-free and a source of potassium, folate, beta carotene, lutein, and zeaxanthin and smaller amounts of calcium and vitamins C and K. 

 Myth:  Athletes need to consume sports drinks to stay hydrated and provide energy.    

 Fact:  For most people other than elite athletes, unless you are engaged in vigorous activity for more than one hour, sports beverages are not required – you can replace lost fluids with plain water. 

 Source:  www.eatright.org, website for the American Dietetics Association 

Nutrition Myth:  Quick-Fix Diets Work

 March is National Nutrition Month and the American Dietetics Association is spotlighting some popular nutrition myths and the facts that dispel the myth.  Take note! 

 Myth:  Occasionally following a fad diet is OK to quickly lose weight.    

 Fact:  You may experience temporary weight loss on a fad diet, primarily because you eat less food.  However, many fad diets are low in nutrients or entire food groups that you need for good health. Often they require you to give up eating foods you enjoy, making them ineffective in the long term.  For help in developing a healthy weight-loss plan that is right for you, consult a registered dietitian.  

 Plastic Wraps:  Are They Safe in Your Kitchen?

 

Reheating leftovers or cooking foods in the microwave are quick and easy ways to prepare meals and snacks.  Is it safe to cover your food with plastic wrap when cooking in the microwave? 
 
Plastic wraps are made from plastic resins and some contain PVC or DEHA, which can be harmful if the wrap is used improperly.  The more flexible a plastic wrap is, the greater the chance it will contain more PVC.  When PVC compounds are heated, they can migrate into your food, especially if the food is high in fat.  Small amounts of these compounds pose no harm. 
 
If you choose to use plastic wrap when cooking, be sure to keep it from touching your food by covering it loosely and leaving a corner turned back to vent.  Also, avoid reusing plastic wraps. 
 
The next time you are shopping for plastic wrap, check the label or ask the manufacturer to see if the product contains PVC or DEHA.  Another tip:  When cooking your food in the microwave, use glass or microwave-approved plastic containers.

There’s Still Time to Achieve New Year’s Goals

 

For many of us, New Year’s resolutions are a distant memory by now.  All you need to do is drive by a health club parking lot in January and then again in March to see how the best intentions have fizzled. 

 

It’s not too late to be successful.  To succeed in reaching your goals, you’ll need a solid plan.  Studies have shown setting specific goals aids success.  To set yourself up for success, establish a “SMART” goal. 

 

Specific:  State exactly what you want to do.  Instead of saying, “I want to lose weight,” say “I want to lose 10 pounds,” or “I want to lose 5 percent of my body weight.”  Start small; you can re-set your goal once you’ve achieved it. 

 

Measurable:  Establish parameters and set a timeline.  If your goal was “to lose weight,” you wouldn’t know how or when you accomplished it.  Ask “How can I measure my goal? Do I need to establish an end date?” 

 

Achievable:  Your goal should be challenging, but reachable; allow for flexibility.  Ask “Can I do this?  Can I incorporate it into my schedule?” 

 

Rewarding:  Make yourself an offer you can’t refuse.  Ask “Once I reach my goal, how can I reward myself?” 

 

Trackable:  Create a way to track your progress and your pitfalls.  This will help you identify ways to adjust you goal as needed.  Ask yourself, “Can I keep track of my progress?” 

 

You can still make the most out of the remainder of 2007 and achieve your New Year’s goals. 

 

Source:  www.eatright.org, website for the American Dietetics Association 

 

Fig-ure This Out
 
What flower looks like a fruit and was enjoyed as training food by ancient Olympian athletes?  Figs!
Figs are a terrific source of both insoluble and soluble fiber, aiding digestion and helping lower cholesterol levels.  What’s more, they supply some potassium, iron, and calcium – more than other fruits. 
 Figs also contain polyphenol antioxidants, with potentially health-promoting benefits.  Harvest time is late summer to early fall – peak season for fresh figs. 
 Experiment with figs – fresh or dried – in your meals. 
 Sweeten vegetables:  Add sliced figs to cooked sweet potatoes, green beans, roasted onions, or squash. 

Make salads elegant:  Slice figs; toss with Caesar, Waldorf, slaw, or garden salad. 
Make batter better:  Mix finely chopped figs into buttermilk pancake or muffin batter. 
Flavor cooked grains:  Stir chopped figs into rice, couscous, or barley during cooking; for more flavor, add sautéed onions and herbs, too.                                            

 

Source:  www.eatright.org, website for the American Dietetics Association 

365 Days of Healthy Eating from the American Dietetic Association (Wiley 2004)


Read Between the Lines on Menus

 

Read restaurant menus carefully for clues about fat, calorie, and sodium content. 

 

Menu terms that can mean less fat and calories: 

 

  • Baked
  • Braised
  • Broiled
  • Grilled
  • Poached
  • Roasted
  • Steamed

 

Menu terms that can mean more fat and calories: 

 

  • Batter-fried
  • Pan fried
  • Buttered
  • Creamed
  • Crispy
  • Breaded

 

Menu terms that can mean more sodium: 

 

  • Cured
  • Barbequed
  • Smoked
  • Teriyaki
  • Pickled
  • Marinated

 

These terms are no guarantee, so ask questions of your server or chef, and always practice portion control. 

 

Source:  www.eatright.org, website for the American Dietetics Association 

Dining Out with Your Children or Grandchildren

 

Eating out with your children might be a special treat or a necessity in a busy lifestyle.  Make restaurant meals a healthful and educational experience for the whole family as you teach your kids how to make healthful food choices: 

 

  • Go to restaurants that offer healthy options on the children’s menu. 

 

  • Pass on the kids’ menu altogether and order from the regular menu.  Splitting a meal means instant portion control for you, too! 

 

  • Narrow the choices down to two or three items from the menu then let your child/grandchild make the final decision on what to order.  This can help children learn to make healthful eating choices. 

 

  • Don’t encourage kids to clean their plate.  Restaurant portions can be very big.  Instead bring leftovers home. 

 

You are an important role model to your child or grandchild.  Dining out with children lets them see you make smart choices and exercise portion control, too. 

 

Source:  www.eatright.org, website for the American Dietetics Association 

Broaden Your Horizons

 

There are many more ways than you might think to add variety to your healthful eating plan.  Supermarket aisles contain all sorts of multicultural foods that you can convert into quick, easy and tasty dishes. 

 

Whole-wheat couscous (tiny, round pasta):  This Moroccan treat can be served cold in a salad with fruit and light salad dressing.  Couscous contributes B vitamins and fiber to your diet. 

 

Kasha (East European buckwheat kernels):  Can be served as a hot side dish with chicken or beef or mixed with pasta.  Kasha also provides you with B vitamins and fiber. 

 

Collard greens:  Boil these greens with chopped, smoked turkey, vinegar and seasoning.  They are delicious and full of beta carotene and fiber. 

 

Tomatillos:  Dice and boil this Mexican member of the tomato family with jalapeno peppers for salsa or add to a veggie omelet.  Tomatillos provide beta carotene, vitamin C, potassium and fiber. 

 

Lycee:  This Chinese fruit contains vitamin C and potassium and is great served on top frozen yogurt. 

 

Broaden your horizons and discover the variety at your local grocery. 

 

Source:  www.eatright.org, website for the American Dietetics Association 

 

Sweet As Sugar, But Not For Health

 

The World Health Organization recommends people all over the world can reduce their risk of obesity by limiting intake of “added sugar,” to less than 10 percent of their total calories.  How do you calculate added sugar? 

 

You can find added sugars in everything from soups to sauces and the consumption in this country continues to rise.  In 1980, the average American consumed about 123 pounds of added sugars per year.  By 1999, that amount rose to 158 pounds per person.

 

Sugar, consumed in moderate amounts, does have its place in a healthful diet.  The problem is, sugar can add “empty” calories and displace other more nutritious foods. 

 

Keep your intake of added sugars low by looking for the following on food labels: 

 

  • Sugar, whether brown, white, raw or cane. 
  • Corn syrup or high fructose corn syrup. 
  • Molasses or honey
  • Fruit juice concentrate

 

Source:  www.eatright.org, website for the American Dietetics Association 

 

Stoke Your Appetite

 Underweight?  If so, you’re probably tired of hearing people say how lucky you are. 

 Being too thin can be risky to your health.  You need the fat layer just under your skin to help protect you from cold and cushion your body from injury.  That fat layer is a source of stored energy if you need it.  If being underweight comes from under eating, the chances of tiredness, irritability, lack of concentration and the risk of infection go up. 

 
If you need to gain weight, do it the right way.  Eat plenty of nutrient-rich foods (but still without too much fat).  Try frequent meals and snacks; drink beverages 30 minutes before and after eating, not with meals (so they don’t fill you up):  and yes, fit in physical activity, which builds muscle and stimulates appetite. 

 
If you have a poor appetite for any reason including illness, fatigue, stress, medication, or if you have a medical condition and are normal weight- try the following to stimulate your appetite and make eating more appealing:  

 ·         Eat 5 or 6 smaller meals instead of three bigger ones during the day. 

 ·         Add more appeal to food with more color, more texture, and more aroma.

 ·         Eat with friends. 

 ·         Drink a small glass of wine or beer before eating. 

 ·         Slow down.  If rushing takes your appetite away, plan stressful activities away from mealtime. 

 ·         Walk before mealtime. 

 Source:  www.eatright.org, website for the American Dietetics Association    

100% Fad Free

Diet fads com and go, and some may help you lose weight – in the short term.  March is National Nutrition Month and the American Dietetics Association says the most effective long-term way to achieve a healthful lifestyle is to be 100% Fad Free. 

The lure of quick and easy weight loss is hard to resist.  That’s especially true for those of us who struggle to make changes that will optimize our health.  We may wind up on fad diets that can be harmful to our health in the long run.
 
The reality is, no “super food” or diet approach can reverse weight gain resulting from overeating and inactivity.  And because most fad diets don’t teach new eating habits and many require you to give up your favorite foods, people usually don’t stick with them.  Keep in mind these National Nutrition Month key messages to enjoy a 100% Fad Free lifestyle: 

Develop an eating plan for lifelong health. 
Too often, people adopt the latest food fad rather than focusing on overall health. 

Choose foods sensibly by looking at the big picture. 
A single food or meal won’t make or break a healthful diet. When consumed in moderation in appropriate portions, all foods can fit into a healthful diet. 

Learn how to spot a food fad. 
Unreasonable or exaggerated claims that eating (or not eating) specific foods, nutrient supplements, or combinations of foods may cure disease or offer quick weight loss are key features of fad diets. 

Find your balance between food and physical activity. 
Regular physical activity is important for your overall health and fitness plus it helps control body weight, promotes a feeling of well-being, and reduces the risk of chronic diseases. 

Food and nutrition misinformation can have harmful effects on your health and well-being, as well as your wallet. 
Registered dietitians are uniquely qualified to communicate current and emerging science-based nutrition information and are an instrumental part of developing a diet plan that meets your individual needs. 

Happy National Nutrition Month!  Make it a goal to live a life that is 100% Fad Free! 

Accumulate Miles, Not Pounds

Big portions, rich desserts, and tantalizing menus are just a few of the roadblocks travelers face in maintaining a healthful eating style.  But travel and nutritious eating can go hand in hand. 

Consider the following air travel tips: 

Drink lots of water, even if you’re not thirsty. 
With low humidity and recirculating air within the pressurized airplane cabin, air travel can be dehydrating and can aggravate symptoms of jet lag.  Drink plenty of juice, water, milk, or other non-caffeinated beverages – about eight ounces for each hour of flight. 

Pack a “survival kit”. 
Put dry fruit such as raisins or apricots, muffins, bagels, crackers, or pretzels in your carry-on bag.  With the new carry-on rules, be sure to check the airline’s policy. 

Go easy on the alcohol. 
If you are going to drink alcohol, remember moderation is key.  Some people mistakenly believe large amounts of alcohol will help them relax on long flights; the truth is alcohol can trigger restlessness and dehydrate you. 

The pilot has turned off the seatbelt sign…..
Especially on long flights, walk up and down with aisles.  At the airport, walk through terminals, and skip the “people movers” to get the extra health benefits of the longer walk. 

Fueling a Healthy Brain

Do you ever find yourself in the middle of a thought and suddenly it’s gone?  Or maybe in the middle of the afternoon your mind begins to wander?  Your brain may be trying to tell you something. 

Your brain needs fuel just like the rest of your body.  Since the brain cannot store glucose, it needs a continuous source of fuel from foods.  Start with a nutritious breakfast and continue with healthy meals and snacks through the day. 

Foods like blueberries, strawberries, prunes, and fatty fish show a positive benefit to short-term memory.  Try to consume more of these foods by mixing fruit in cereal, yogurt, or pancake batter and by consuming fatty fish two times a week. 
Deciphering Organic Labeling

Organic foods continue to grow in popularity and variety.  The term “organic” now has a legal label definition so you know what you’re buying if you choose organic foods.  You may notice some foods with the “USDA Organic” seal.  Here’s what the term “organic” means on food labels: 

“100 percent organic”:  The product must contain only organically produced ingredients (except for water and salt). 

“Organic”:  The product must contain at least 95 percent organically produced ingredients (except for water and salt).  The other 5 percent are ingredients that aren’t available in organic form or that appear on an approved list. 

“Made with organic ingredients”:  Processed foods may bear this label if they contain at least 70 percent organic ingredients – for example, soup made with organic peas, potatoes, and carrots. 

Remember, eating a variety of foods – organic or not – is important to health and should be a part of your overall eating plan. 
How Much Do You Know About Magnesium?  

Some minerals are well known such as calcium, potassium, and sodium.  What do you know about magnesium?  

Magnesium is a major mineral, meaning it exists in the body in larger amounts.  It plays a role in maintaining healthy bones and a healthy heart.  The average person needs about 400 milligrams of magnesium a day, with most people consuming just over 300 milligrams.  

The greatest amounts of magnesium are found in unprocessed foods.  Increase your intake by choosing whole-grain breads, cereals, pastas, and a variety of beans.  Fresh fruits and vegetables also provide a modest amount of magnesium.  Dairy foods, along with nuts, seeds, fish and chicken, are other options, too.  Consider adding variety to your meals and snacks and boost your magnesium intake.  

Conserve Water While Cooking

Make just a few adjustments to you everyday cooking routine and you’ll be amazed at the amount of water you’ll save. 

Cook with proper-sized pots and pans so you don’t use more water than needed. 
Instead of boiling food in a large pot of water, cook in a microwave to conserve water – and time. 
Cut down on evaporation – and nutrient loss – by covering pots. 
Prepare vegetables in a small amount of water. 
Turn you faucet on and off as you wash dishes instead of letting it run. 
Don’t run your dishwasher until you have a full load. 
Repair your faucet if it leaks. 

Follow these tips and you’ll notice the difference on your next water bill.

Source:    www.eatright.org, website for the American Dietetics Association   

Are You in the Right Frame of Mind
for Weight Loss? 

Losing weight and keeping it off means developing a plan that is easy to follow and adaptable to your lifestyle.  Before you pick a weight-loss plan, make sure you are ready to change your eating and exercise habits.  Ask yourself the following questions: 

Are you willing to make regular physical activity a part of your routine? 

Are you committed to making small gradual changes in your eating plan? 

Do you have a realistic weight-loss goal in mind? 

Can you control your food choices and meal preparation methods? 

Are you losing weight to improve your health and feel better? 

If you answered yes to all of these questions, congratulations.  You are ready to adopt a weight-loss plan that you can comfortably follow and maintain for a lifetime.  Go for your goal!  
Are You an Emotional Eater? 

Do you eat whenever you’re anxious?  Is food one of the few things that makes you feel better?  If so, you may have been conditioned to turn to food for comfort. 

For many people, food is more than just nutrition.  Eating is something to do when you’re bored, tired, anxious, or when dealing with emotions.  Often these behaviors can lead to overeating. 

If you eat because of emotions, you may want to start keeping a food record of what you eat, when you eat, and why you eat.  Recognizing what triggers your eating can often make it easier to make changes. 

To help break the habit of turning to food when emotions begin to take over, find other things to do, such as walking around the block, taking a bike ride or playing with the dog. 

Find a balance between eating and your emotions and still enjoy your comfort foods. 

A Happy and Healthy 2007

Whether you are watching a bowl game on TV, tailgating at the stadium or making the rounds of New Year’s get-togethers, start your year off right with a plan for weekend events.  

First, decide which foods you can’t live without and skip those you can.  Second, choose smaller portions of high-calorie items.  Fill your plate with vegetables, low-calorie dips, and salsa or fruit salads.  Enjoy your food choices by sitting down and savoring your meal.  

Remember alcohol affects your appetite, so if you’re drinking you may end up eating more than you planned.  

And finally, rather than just watching all those games, what about getting some physical activity?  Take the dog for a walk, go biking with the kids, or play some football yourself.  These tips can help you begin 2007 on the right foot.  

Happy New Year and best wishes for a year of good health!  

Go Ahead, Indulge! 

Research suggests that contrary to popular belief, people do not gain 5 to 10 pounds over the holidays.  They gain, on average, only one, according to scientists at the National Institutes of Health, who followed 200 people through a Thanksgiving to New Year’s stretch. 

What happens with your weight over the holidays is absolutely in your control— indulgence or not.  The researchers reported that those in the study who were most active from late November through December later reported the greatest weight loss and were in fact unlikely to gain any weight to begin with.  

People who are most successful at preventing holiday food blowouts use a variety of strategies to keep from going overboard.  Here are four of the most common and most successful. 

Be discriminating.  Go for foods that are specific to the holidays and worth the indulgence. 
Scope out the scene.  Give the buffet a once-over before digging in. 
Watch your portions.  A big amount isn’t going to taste better than a small amount.  In fact, eating too much and not feeling good afterward defeats the purpose. 
Stay active.  Keeping up physical activity is important as well – and not just because it burns calories.  When you exercise, you are making time for yourself. 

Source:  Cooking Light Magazine, copyright 2006.  Author:  Larry Lindner 
Shopping, Eating, and Walking

The crunch is on to buy holiday gifts and walking around a mall is a great way to exercise.  However, there are many tempting restaurants and eateries that can sabotage anybody’s healthful eating plan. 

You can enjoy your favorite foods while shopping for last-minute holiday gifts.  Here are tips for eating well while shopping this holiday season. 

Eat breakfast or a snack before you head out.  Shopping on an empty stomach may make you go overboard at lunch.

Share your lunch or snack with a friend and cut your calories in half. 

Don’t deprive yourself of your favorites.  If you crave something sweet, don’t worry.  The average person can burn 200-300 calories per hour during a brisk walk.  Carry your packages and park away from store entrances to help to burn extra calories. 

Drink up.  Carry a water bottle and drink one cup every hour. 

Source:    www.eatright.org, website for the American Dietetics Association. 

Finding the Hidden Sugar

Labels can be confusing when it comes to sugar.  A food can be labeled “sugar free” or “sugarless” and still contain calories from sugar alcohols such as xylitol, sorbitol, and mannitol. 

To limit added sugars, read the food label’s ingredient list.  Look for the following terms on ingredient lists.  They add up to one thing – sugar. 

Brown sugar       
Corn sweetener
Corn syrup
Dextrose
Fructose
Fruit juice concentrate
Glucose
High-fructose corn syrup
Honey
Invert sugar
Lactose
Maltose
Malt syrup
Molasses
Raw sugar
Sucrose
Syrup
Table sugar

Source:  So What Can I Eat?!  How to Make Sense of the New Dietary Guidelines for Americans and Make Them Your Own (Wiley 2006). Elisa Zied, MS, RD with Ruth Winter, MS.   

Holidays = Joy, Celebration, and Food

Holiday gatherings mean special people, special foods, and lots of temptation to indulge.
 
While celebrations often lead to overeating, it is easy to keep things under control if you’ve got a plan.

Start your day with a small meal that includes whole grains, fruit, dairy foods, and protein like eggs or peanut butter. 

Grab smaller snacks throughout the day, saving most of your calories for the main meal. 

Don’t starve yourself before the meal.  The longer you go without eating, the more you eat when you sit down for a meal. 

Select foods carefully.  Think about what foods you want to eat, which ones you will just sample and which ones you will skip. 

Lastly, enjoy the celebration.  Pace your eating and spend time visiting.  You’ll eat less and feel good about what you’ve eaten.  

Happy Holidays! 

Watch the Fat, Add Flavor to Your Thanksgiving Meal

As you plan your Thanksgiving Day shopping list, keep in mind that healthy ingredients make favorite family recipes tasty and good for you, too.  

For dips, sauces, and pie toppings, use non-fat whipped topping, non-fat yogurt or fat-free sour cream.  Non-fat yogurt is best in dishes that don’t require heating.   

Use egg substitutes in place of whole eggs.  

Try evaporated skim milk instead of whole milk.  

Use low sodium, fat free chicken broth in your mashed potatoes to add flavor and lighten holiday fat content.  

Top casseroles with almonds instead of fried onion rings.  

Choose reduced-fat cheeses for salads and casseroles.  

Use whole-grain bread for stuffing or wild rice as a side dish.  

Pack you shopping cart with plenty of fresh vegetables like sweet potatoes, winter squash, broccoli, carrots, and green beans.  Apples, cranberries, and pears, combine easily for a tasty salad, fruit crisp, or topping for the turkey.

www.eatright.org, website for the American Dietetics Association.   

High Fructose Corn Syrup 

The popular press has promoted the theory that the rise in obesity is linked to the simultaneous increase in high fructose corn syrup (HFCS) beverage intake.  HFCS is a form of corn syrup which has undergone enzymatic process in order to increase its fructose content.  It is comparable to table sugar (sucrose) in sweetness.  The theory is that fructose intake alters hormonal patterns to favor additional body fat and increased appetite.  Although fructose is closely linked to the synthesis of fat in the body, research results are inconsistent, and there is insufficient evidence to conclude that HFCS alters metabolism.  The obesity epidemic is complex with HFCS being one of many factors. 

Average calorie intake for adults has increased steadily over the past 50 years. Many of the extra calories are from beverages and other products containing HFCS.
 
In 2000, the intake of added sugars for the average American was two and a half times that recommended by the Dietary Guidelines, and nearly half of the added sugars came from HFCS.  Soft drink consumption has increased by more than 5-fold in the past 50 years, and soft drinks are now the leading source of refined sugars in the American diet. 

The link between beverages, HFCS, and obesity can largely be accounted for by their contribution to calorie intake.  Current research indicates HFCS is a major source of excess calories.  More research is needed but, reducing intake of HFCS can help individuals reduce their calorie intake leading to improved weight management. 

Source:  Judith Wylie-Rosett, EdD, RD of the Diabetes Care and Education dietetic practice group (January 2006) and  www.en.wikipedia.org.

Metabolic Syndrome:  What Is It and What Are the Symptoms? 

The growing number of overweight Americans is leading to an increased incidence of metabolic syndrome, a disorder that often includes high blood pressure, high cholesterol, and high blood sugar. 

Metabolic syndrome is not a single disease but a cluster of health problems.  Experts say the syndrome may be caused by a combination of genes and lifestyle factors including overeating and lack of physical activity. 

According to the National Institutes of Health, metabolic disorder may be present if a person has any three or more of the following symptoms: 

A waist measuring greater than 40 inches for men and 35 inches for women. 
Triglyceride levels equal to or greater than 150 milligrams per deciliter. 
HDL (good cholesterol) levels of less than 40 milligrams per deciliter in men and less than 50 milligrams per deciliter in women. 
Blood pressure 130/85 milligrams of mercury or higher. 
Blood sugar 110 milligrams per deciliter or higher. 

If you find that you fall into three or more of these categories, contact your physician to learn more about metabolic syndrome and how to treat it. 


Am I Really Hungry? 

We often eat when we’re not hungry.  One reason may be that many of us can’t recognize when our bodies need food. 

The sensation of hunger is instinctual.  For many people the first twinge of hunger sends them searching for food, often before they need to eat.  Feeling a little hungry at the start of a meal is good, buy knowing when you could wait longer is also important.  Eating every time you feel hungry can result in overeating.  If you struggle with this, ask yourself these questions before your next meal. 

Am I hungry?  (If you are not sure, wait 20 minutes and ask again.) 

When was the last time I ate?  (If it’s less than 3 hours, it may not be real hunger.) 

Could a small snack tide me over until the next meal?  (Try and have ready-to-eat fruit or vegetables on hand.) 

If you can’t recognize when you’re hungry, make a schedule- eat small meals every three to four hours until you learn what hunger feels like.  If you overeat at a meal, get back on track at the next one. 

It’s OK to Eat What You Crave

If the sight of certain foods makes your mouth water, that may be telling you something about your overall approach to eating.  If you severely limit the types of foods you eat, your overly restrictive diet may make a food craving more intense. 

Studies suggest that avoiding foods altogether often makes them irresistible.  That can cause you to give in to your craving and overeat.  Then guilt creeps in and you try to resist the foods once again….only to overindulge and feel guilty again. 

If this sounds familiar, a better approach is to eat a small portion of any food you enjoy – even if it is higher in fat and calories.  Even when you’re trying to lose weight, you can enjoy high-calorie foods as long as your eating plan is varied, balanced, and moderate. 

Iron Needs After 50

Most people who eat a varied diet consume enough iron.  But that is not always true for older adults who may face unique nutrition challenges. 

Iron carries oxygen in the hemoglobin of red blood cells.  Low iron levels can lead to fatigue.  Iron-deficiency anemia occurs in about 5 to 10 percent of people over 45.  That’s because many older adults have difficulty chewing or battle a poor appetite. 

To consume enough iron, older adults need to boost their intake of iron-rich foods like whole grains, fortified cereals, dark green vegetables and beans.  Eating vitamin C-rich foods at the same time helps increase iron absorption. 

Dried beans like kidney and black beans as well as lentils provide a good plant source of iron.  Beans combine nicely with tomatoes in soups and stews.  Add some chopped greens and brown rice or whole wheat pasta and you have a great meal! 

Our bodies change as we age.  Our diets need to keep pace with these changes.  Keep this in mind during your next trip to the grocery store. 

Sugar Alcohols

You are looking at the label on a certain food and you see ingredients like sorbitol, mannitol, or maltitol.  What are these ingredients and what purpose do they serve in food?  

Sorbitol, mannitol, and maltitol are “sugar alcohols” – compounds used to add sweet flavors to foods, but with fewer calories than sugar.  

Sugar alcohols are used in foods as sugar replacers and can be a good option for those who want to watch calories, or for people with diabetes.  In addition to providing sweetness, sugar alcohols add texture and bulk to foods, helping foods stay moist but not allowing baked goods to develop a crisp, brown crust.  

You can tell a food has a sugar alcohol in it by checking the list of ingredients for words that end in “O-L.”  Sugar alcohols provide calories – about four per gram.  The front of a food package may say “sugar-free”, but always check the ingredient list and the Nutrition Facts panel.  Also be aware that sugar alcohols in excess can cause stomach upset, so consume foods containing them in moderation.  

Net Carbohydrates

Many diet products – especially those aimed at low-carbohydrate dieters – claim to contain fewer calories and carbohydrate, thus making them more desirable for weight loss.  These new lines of foods claim to contain carbs that don’t affect your blood sugar, also known as net carbs. 

Food companies created the term “net carbohydrates” or “net-impact carbohydrates” to give their products more shelf appeal.  Net carbs result from replacing wheat flour with soy flour or adding fiber, sugar alcohols, or fat.  Because sugar alcohols, fat, and fiber are not completely metabolized, there is a trend toward subtracting them from the carbohydrate count reported on the nutrient facts panel.  The resulting “net carbohydrate” count is substantially lower than the actual carbohydrate content.  According to manufacturers, these compounds don’t increase blood sugar the way other carbohydrates do. 

Don’t be swayed by promises on food wrappers.  Remember calories count and special low-carb food products are not calorie-free. 

You can modify your carbohydrate intake without learning a new food vocabulary.  Make sure the carbohydrates you consume are in the form of whole grains, fresh fruits, and vegetables.  Pay attention to portion and serving sizes.  You may find that by assessing the quality of carbohydrates you are consuming and monitoring serving and portion sizes, there is no need for diet products. 

Source:www.eatright.org website for the American Dietetics Association and SCAN’S Pulse, fall 2006 
Spinach Substitutions 

With the recent Food and Drug Administration advisory warning to not buy or eat bagged spinach, there’s never been a better time to try arugula, escarole, or kale.  Leafy greens have a wonderful versatility—more often than not, they are interchangeable in recipes. 

There are several simple grocery store substitutions that you can use to replace spinach in your favorite recipes.  Greens have a range of flavors, from mellow to pungent, so substitutions may lend your dish a more pronounced flavor than when using spinach.  Regardless, all dark-green leafy greens are nutritional powerhouses. 

Always wash greens before you eat them; submerge the leaves in a bowl of water and then rinse them a few times before making your salad or dish. 

Fresh (in salads): 
Arugula (more peppery flavor) - member of the mustard family, popular in Mediterranean cooking, behaves like a cross between lettuce and herb. 
Watercress (also more peppery) - member of the mustard family, small crisp dark leaves are best eaten raw, choose leaves with deep color
Escarole (more bitter)
Any fresh lettuce

Cooked (requires slightly longer cooking time):
Swiss chard- large leafy plant; chard is in the beet family, tastes like intensely flavored spinach
Kale
Turnip greens

Source:  Cooking Light Magazine,

Fit at Any Size

Healthy people come in all shapes and sizes:  tall or short, stocky or lanky, muscular or…… not.  

For this reason, there is no such thing as a “perfect body”, or an ideal body weight, shape, or size that everyone should strive for.  The most important thing is being healthy, so you can enjoy life with the body you have.  

Regardless of your size and shape, you can live a healthful lifestyle to reduce your risk of health problems:

Assess your health habits.  
Eat healthfully.  
Get plenty of physical activity.  
Get regular physical checkups.  
Monitor your “numbers” (blood pressure, cholesterol, triglycerides, blood sugar) and keep them in a healthy range.  
Meet with your registered dietitian ( to determine your personal, attainable, healthy weight goal and ways you can meet that goal.  

Source: http://www.eatright.org website for the American Dietetics Association

Pizza  Packs Nutrition


Pizza is an American favorite and can be a great fit in a healthy eating plan. 

Pizza is a perfect example of several food groups from the Food Guide Pyramid combined in one meal.  The crust is a grain, the tomato sauce is a vegetable, the cheese a dairy product, and any meat is, of course, a protein.  Making pizza healthier starts with the toppings. 

Boost vegetable intake by adding onions, green peppers, broccoli, jalapenos, or artichoke hearts.  Decrease the fat by choosing crabmeat, Canadian bacon, shrimp, lean meat, or chicken.  Avoiding extra cheese also helps.  You can even add exotic vegetables, pineapple chunks, or barbeque sauce. 

Remember, a pizza can be anything you want.  So use creativity to make it healthy and enjoyable. 
Source: http://www.eatright.org website for the American Dietetics Association

Healthy Cooking  Substitutes

Almost any dish can be made low-fat and low-calorie with a few recipe tweaks.  Here are some tricks that every calorie-conscious cook should learn: 
Instead of sautéing in oil, use two tablespoons of water or low-fat chicken broth in a nonstick frying pan. 
 
Make vinaigrette dressing with one part oil, one part balsamic vinegar, and one part strong black tea or citrus juice, such as orange or grapefruit. 
Roasted garlic makes a rich, buttery spread that can substitute for mayonnaise in potato, pasta, and chicken salads. 
Use aged cheese.  The stronger the flavor, the less you need.  When a recipe calls for a mild cheese such as mozzarella or Monterey Jack, substitute aged cheddar, Asiago, imported Parmesan, or an aged and smoked cheese. 
 
Toast nuts for great flavor.  Heat the oven to 350 degrees and toast the nuts on a cookie sheet in a single layer for five minutes or until you can smell them. 
Small healthful substitutions here and there can add up to big reductions in calories with no loss of flavor. 


Source:   "http://www.eatright.org" website for the American Dietetics Association

Preserve Your Vitamins

Fruit and vegetables start out filled with much needed vitamins, but improper cooking, peeling, or cleaning can cut those nutrients in half.  Follow these simple tips to help retain the vitamins in your food.

Clean thick-skinned vegetables and fruits well with a soft brush and water.  Avoid soaking them because some vitamins dissolve in water. 

Leave edible skins on vegetables and fruits such as potatoes, carrots, and apples.  Many vitamins and minerals are found in the skin and just below the skin. 

Cook vegetables or fruits in a small amount of water or steam them. 

Cook vegetables just until tender and crisp.  Vitamins such as B and C are destroyed easily by heat.  The shorter the cooking time, the more nutrients are retained. 

Butter or Margarine? 


From a fat and calorie standpoint, butter and margarine are the same with about 35 calories and 4 grams of fat per teaspoon.  Both are primarily fat; only the source differs.  Butter contains more saturated fat than most margarine.  But margarine contains trans fat since it is formed by a process called hydrogenation.  Margarine used to be made from animal fats, but is now primarily made from vegetable oil and thus contains no cholesterol

For a spread with less saturated fat and minimal or no trans fat, buy soft tub or liquid margarine, rather than stick.  Many of the new varieties have less or no trans fats.  Whipped versions of butter or margarine have less fat per tablespoon, as well. 

Whether you prefer the taste of butter or margarine, enjoy in small portions.  For margarine, choose liquid or tub and be sure to read your label. 

*See Gretchen for a handout ranking all the different butter/margarine spreads on the market today. 

Handling Your Food Safely


Leftovers often make life easier, but if they aren’t stored properly, they can be a source of problems. 

Food safety involves proper food handling and storage of leftovers.  Following all the rules can make food preparation easier and ensure that the meal will make you feel better, not worse. 

Raw meat, fish, poultry, and dairy products are most susceptible to foodborne bacteria, so they should be as fresh as possible at the time of purchase.  When it comes to dates on packages, buy products with the longest shelf life.  Place raw meat, poultry, and fish away from any cooked foods or fresh produce in the grocery cart. 

Once home, store refrigerated foods below 40 degrees Fahrenheit.  Wash hands before, during, and after food preparation.  Finally, store all leftovers within one hour by placing them in tightly sealed, shallow containers.  Consume leftovers within three to four days for maximum enjoyment and safety. 

Source:  www.eatright.org, website for the American Dietetics Association. 

Health Eating and Traveling

Summer vacations are a time for both relaxation and travel.  Whether you’re traveling by plane, train, or automobile, being “on the road” can often disrupt a healthy eating routine. 

As you plan your trip, take time to think about eating, physical activity, and hydration.  Keep meals and snacks three to four hours apart.  If it means carrying snacks, plan accordingly.  If you are worried about airport food or eating on the road, pack nonperishables like peanut butter and crackers, nuts and dried fruit, or trail mix. 

Sitting for long periods of time can make you feel lethargic and unmotivated, so plan your travel days with some “get up and move” time.  Walk in the airport or train terminal or at a highway rest stop.  Try to move your feet and stretch your legs when seated for long periods of time. 

Finally, don’t forget to drink plenty of water or water based beverages to stay well hydrated. 

Heartburn:  What you eat does make a difference

 
Gastroesophageal reflux or GERD, sometimes known as heartburn, is a chronic disorder that is manageable with lifestyle changes, medication, and sometimes surgery. 

 
Foods themselves don’t cause heartburn, but they may aggravate the condition by stimulating acid production in the stomach.  Onions, garlic, chocolate, alcohol, peppers, tomatoes, citrus, and peppermint can all provoke heartburn.  Try eating these foods in smaller portions or with meals earlier in the day.  Avoiding caffeine-containing beverages and soft drinks may also help. 

 To help keep GERD calm: 

 

  • Sit upright for at least one hour after eating. 
  • Elevate the head of your bed.
  • Eat several small meals during the day.

 Conditions like pregnancy and obesity can trigger reflux, as can wearing clothing that is too tight around the waist.  If these lifestyle changes don’t aid in heartburn reduction, consult with your physician about other methods that might help. 

Source:  www.eatright.org, website for the American Dietetics Association. 

Can You Really Replace a Meal with a Beverage? 

 With the fast pace of society, more and more people are searching for fast and easy ways to get in a meal, but can a beverage really replace a meal? 

 Meal replacement beverages are popping up on grocery and convenience store shelves everywhere.  They market their ease, taste, and ability to “replace a meal” but a closer look shows you might not be getting the nutrition you think. 

 The average meal replacement beverage is between 170 and 280 calories and between 7 and 20 grams of protein.  A typical meal would provide closer to 500 calories and around 20-30 grams protein. 

 These low calorie levels may be enticing for weight loss, but the problem is they may not give you the satisfaction a meal can.  Eating satisfaction comes from the taste, texture, and feeling of fullness a meal provides.  Liquids often lack that “feeling of fullness”, meaning you may end up eating more, not less. 

 Source:  www.eatright.org, website for the American Dietetics Association. 

Are You Burning as Many Calories as You Think? 

 

Physical activity and exercise are very important for maintaining good health and also help to burn calories.  Many people don’t realize how easy it is to burn calories by adding physical activity and exercise to their daily routine. 

 Aim for 30 minutes of aerobic activity most days of the week, or even more if you are able.  This guideline is intended to promote health and cardiovascular fitness, but may not yield much weight loss if you choose a slower calorie-burning activity. 

 If you are looking for physical activity/exercise to help burn calories, consider the following facts for a 170-pound person: 

 An hour of jogging burns 540 calories. 

  • An hour or aerobic dance burns 460 calories. 
  • An hour of brisk walking burns 310 calories. 
  • An hour of weight training burns 230 calories. 
  • An hour of reading burns 100 calories. 

 Remember that 3,500 calories equals one pound.  You can make small, maintainable dietary changes coupled with physical activity and exercise and improve your health. 

Source:  www.eatright.org, website for the American Dietetics Association.

Isn’t Salt Just Salt? 

 Everyone is familiar with table – or iodized – salt.  But recipes increasingly refer to other types of salt, like kosher, sea, seasoned,  and rock salt.  How are they different from each other?  Isn’t salt just salt? 

 The difference between types of salt usually concerns their taste and texture.  For example, kosher salt has a coarse grain and gives a clean taste to foods.  Most chefs use kosher salt to cook with because it is not iodized and thus does not impart any metallic taste to the food.  Sea salt comes in either fine or coarse grain and has a slightly different taste caused by other minerals it contains. 

 Seasoned salt is flavored with herbs and other ingredients; for that reason, it actually has less salt content then other types of salt. 

 Rock salt is used as a decoration on food, or to make ice cream.  But it is not used in cooking because of its size. 

 Salts do have one thing in common:  They all contain sodium.  So if you have salt-sensitive hypertension or otherwise need to watch your salt intake, keep checking food labels and monitor how much salt you consume – no matter what kind it is. 

 

Farm-Raised Salmon:  Catch the Latest Facts

Eating fish is a central part of many heart-healthy eating plans.  New reports may cause some concern about which types of fish are good for you and how much you should consume. 

Recent reports have indicated that farm-raised salmon might contain more PCB’s (polychlorinated biphenyls:  environmental contaminant and chemical used for its insulating properties.  May also occur in animal fats), chemical pollutants, and other cancer-causing compounds than wild salmon.  However, the Food and Drug Administration has indicated that here is no need to change your consumption of farm-raised or wild salmon. 

Fish provides a good source of the fatty acid omega-3, which can help reduce the risk of heart attacks.  Fish is also a great source of protein, zinc, and iron, and has less saturated fat which can increase blood cholesterol. 

Source:  www.eatright.org, website for the American Dietetics Association.

I’ll Have the Salad!

One of the many benefits of eating more vegetables is that it helps to control calories. New research shows that eating a salad at the start of a meal can aid in weight management.

Researchers at Pennsylvania State University found that people who ate three cups of low fat salad, vegetables, and greens before a meal consumed 12 percent fewer calories at that meal than those who didn’t precede their meal with vegetables.

Enjoying a salad before a meal takes the edge off your hunger, making it easier to consume smaller amounts of other foods. The high water and fiber content of vegetables are two possible reasons for hunger control.

In addition to calorie control, three cups of salad provide at least three servings of vegetables. Salads can help make it easy for you to reach the recommended goal of three to five servings of vegetables per day.

Go Nuts!

Most people enjoy nuts, but the thought of fat in nuts may keep some from savoring that pleasure. Nuts are high in fat, but the fat in most nuts is healthy, monounsaturated fat, which can help lower blood cholesterol.

Good sources of monounsaturated fats include peanuts, pecans, walnuts, and almonds. In addition, research studies have shown that many different nuts are helpful in reducing the risk of cancer and elevated blood pressure. Nuts also provide protein, carbohydrates, and a wide variety of vitamins and minerals.

New research shows that eating plans that include nuts are more satisfying, leading people to eat less and control their weight. So “Go Nuts” and enjoy nuts in your eating plan. The key is watching your serving size. Any food in excess means extra calories which can lead to weight gain.

Source: "http://www.eatright.org" website for the American Dietetics Association.

Dietary Supplements: What do you need to know?

Dietary supplements are a $17 billion-a-year business.

Do you have all the information you need on supplements?

People use supplements for a variety of reasons, but with the wide variety of choices available, it is important to know the facts before you purchase a supplement. First and foremost, beware of outrageous claims from supplements. If it sounds too good to be true, then it probably is.

Dietary supplements cannot make up for poor food choices. They do not function as food replacements, and have not been proven to boost energy. They are not regulated by the government (FDA) the way foods and drugs are. With supplements, the best advice is, buyer beware. It is important to educate yourself as much as possible about a supplement before purchase.

Be sure to let your physician know if you add any supplements to your regimen or if you change the amount of any supplement you are currently taking. Finally, after a period of time, evaluate yourself to see if the supplement is indeed doing what the label promised. If so, great, but if not, your money may be better spent elsewhere.

Source: "http://www.eatright.org" website for the American Dietetics Association.

Extra Virgin Olive Oil vs. Virgin Olive Oil

The terms virgin and extra virgin olive oil refer to the acid content, not the nutrient content.

Extra virgin olive oil has less acid and a fruitier flavor than “pure” or “virgin” olive oil. Because it has more aroma and flavor, you can use less. All types of olive oil are high in monounsaturated fatty acids and contain the same number or calories.

Furthermore, don’t be confused by the term “light” in reference to olive oil. “Light” refers to the color and fragrance, not the calories, fat content, or type of flavor.

Source: http://www.eatright.org website for the American Dietetics Association.

Enriched Vs. Fortified: What is the Difference?

“Enriched” and “fortified” are terms that mean nutrients – usually vitamins or minerals have been added to make a food more nutritious.

“Enriching” means adding back nutrients that were lost during food processing. For example, B vitamins, lost when wheat is refined, are added back to white flour.

“Fortified” means adding nutrients that weren’t present in the food to begin with. For example, milk is fortified with vitamin D to help your body absorb milk’s calcium and phosphorus.

You can get more information about these processes by reading the labels on food packages.

What is a Serving?

Often nutrition recommendations are given in “servings”, but what exactly is meant by a serving? Knowing the size of a serving can help you determine the portion of a particular food you eat at a given time.

For example:
Three ounces of cooked meat, fish, or poultry is the size of a deck of cards
A medium piece of fruit is about the size of a baseball.
A bagel SHOULD be about the size of a hockey puck. Thus a serving would be one half of the giant bagels generally served today.
One ounce of cheese is the size of four dice.
A small baked potato is the size of a computer mouse.
The serving size for raw vegetables, yogurt, and fruit, is one cup, which will fit into an average woman’s hand.

Next time you are eating, visualize the reference items above in order to consume more reasonable portions.

Calorie Lingo

Nutrition labels list a wealth of information including the number of calories a product contains in a single serving. In addition, “calorie lingo”, generally on the front of a label, can alert you to lower calorie food products.

“Calorie-free” means the product contains fewer than five calories per serving.

“Low-calorie” means 40 calories or fewer per serving.

“Reduced” or “fewer” calories means at least 25 percent fewer calories per serving.

“Light” or “lite” indicates the product contains one-third fewer calories or 50% less fat.

Just because a product is fat-free doesn’t make it calorie-free. Always read the label!