AND tip of the day: Max Your Food Dollar

 

 

TIP OF THE DAY

 

May 6, 2013

Max Your Food Dollar

Want to get the most bang for your buck at the grocery store? Here are some ways to save both money and time as you shop.

• Try to shop once or twice a week at the most. You'll spend less money and will save time and gas money, too.
• Eat before you shop so you aren't hungry at the store. Eating first will help you avoid impulse purchases and help you fight the urge to sample at the store.
• Shop during off hours. Shopping when the store is less crowded can alleviate stress and allow you to concentrate on your grocery list.
• When going to the store to grab a few things, consider walking or biking. If you have to carry your groceries home you’ll think twice about putting last-minute extras in your cart. Plus you'll get some great exercise!

For more information on getting the most nutrition for your food dollars, consult a registered dietitian nutritionist in your area and visit Eat Right on a Budget.

SOURCE: Academy of Nutrition and Dietetics

 

 

TIP OF THE DAY

 

May 2, 2013

New Disordered Eating

According to the National Association of Anorexia Nervosa and Associated Disorders, up to 24 million Americans suffer from disordered eating. Eating disorders such as anorexia nervosa, bulimia and binge eating, are an unhealthy relationship with food and weight that interferes with many areas of a person's life. Those that suffer with these eating disorders have the highest death rate of any mental disorder.
Disordered eating is more than the "big three" - anorexia, bulimia and binge eating. People also suffer from:

• Night eating syndrome – eating more than half of daily food intake during and after dinner but before breakfast and also may leave the bed at night to snack.
• Orthorexia nervosa – A popular name for obsessive, compulsive attitudes and behavior about healthful eating.
• Compulsive exercising.

Eating disorders are more than food problems. The person’s entire life can become wrapped up in their eating issues. For more information on disordered eating and knowing the signs, consult a registered dietitian nutritionist in your area and visit the Academy's Eating Disorders page.

SOURCE: Academy of Nutrition and Dietetics

AND tip of the day: National Barbecue Month

 

 

TIP OF THE DAY

 

May 1, 2013

National Barbecue Month

It's National Barbecue Month, and across the country grills are heating up for backyard barbecues, making this the perfect time to remind grill masters to protect themselves and their guests from food poisoning by using a food thermometer.
Summertime staples like hamburgers can cause food poisoning if not fully cooked. Using a food thermometer is the only way to make sure your grilling favorites are cooked to a safe minimum internal temperature. This quick, at-a-glance reference helps you keep track of proper internal temperatures for all of your favorite meat dishes.

• Hamburgers: 160°F
• Hot dogs: 165°F or until steaming hot
• Chicken: 165°F
• Bratwurst: 160°F to 165°F
• Pork (Ribs, Chops or Roast): 145°F
• Sausage:
• Uncooked, Ground Beef, Lamb, Pork or Veal 160°F
• Uncooked, Turkey and Chicken 165°F
• Precooked 165°F

Download the Safe Grilling Guide for all your barbecue favorites, and visit www.homefoodsafety.org for more information on preventing food poisoning in the home.

SOURCE: Academy of Nutrition and Dietetics

AND tip of the day: How to Cut a Mango

 

 

TIP OF THE DAY

 

April 29, 2013

How to Cut a Mango

A variety of mangoes are in season right now. Mangoes are a sweet, tart and juicy fruit that range in size and shape. Its inedible peel is orange when ripe, with orange fruit inside and a large seed. But how do you cut into this delicious fruit?

• First, cut a small piece off of the base so the mango doesn't move around your cutting board.
• The seed inside is long and flat, so about a half an inch from the center, cut away the flesh from the seed.
• Use a small knife to make slices (or a checkerboard pattern) in the flesh but not all the way through the skin.
• Use a spoon to remove the flesh from the skin.

Visit the Academy's How Do I video library to learn more basic preparation and cooking techniques like mincing garlic, stripping kale, seeding a tomato and a myriad of other puzzles that have kept you from being the kitchen whiz you were meant to be.

SOURCE: Academy of Nutrition and Dietetics

AND tip of the day: How to Store Herbs and Spices

 

 

TIP OF THE DAY

 

April 25, 2013

How to Store Herbs and Spices

Wilted herbs in your fridge? Questionable spices in your cupboard? Knowing how long to keep your herbs and spices can be anybody's guess.
Excess moisture can make your fresh herbs spoil faster. So keep fresh parsley, basil and chives wrapped in a paper or cloth towel like a burrito. This will also protect them from the drying refrigerator air. They can be stored this way in the refrigerator for up to one week.
When it comes to your dry herbs and spices, they last about one year. You'll know they are fresh if when you open the jar you can smell their aroma. If you can’t smell anything, it's time to replace them. To keep your dry herbs and spices lasting their longest, make sure they are stored in a dark, cool, dry place. So keep them away from your dishwasher where it's humid, the oven where it’s hot, and out of the light.
Visit the Academy's How Do I video library to learn more basic preparation and cooking techniques like mincing garlic, stripping kale, seeding a tomato and a myriad of other puzzles that have kept you from being the kitchen whiz you were meant to be.

SOURCE: Academy of Nutrition and Dietetics

AND tip of the day: Exercise at Any Age

 

 

TIP OF THE DAY

 

April 24, 2013

Exercise at Any Age

No matter what your age, it’s never too late to get moving. Whether you're 50 or close to 90, regular physical activity strengthens your muscles, improves agility and balance among other benefits, even if you haven’t been physically active for a while. Regardless of overall health, most people can participate in some form of enjoyable physical activity.
For people of all ages, the 2010 Dietary Guidelines for Americans advise everyone to increase physical activity and reduce time spent in sedentary behaviors. Specifically, if you’re generally fit with no limiting health conditions, the 2008 Physical Activity Guidelines for Americans advises older adults:
Ages 50-64:
For substantial health benefits, do 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity aerobic activity every week or an equivalent mix of moderate and vigorous-intensity aerobic activity.
Ages 65 and over:
Follow the guidelines above, but if you can’t meet these adult guidelines, be as physically active as your abilities and health allow. If you’re at risk of falling, do exercises to maintain or improve your balance.
For more information on promoting good health as you age, consult a registered dietitian nutritionist in your area and visit the Academy's Healthy Aging page.

SOURCE: Academy of Nutrition and Dietetics

AND tip of the day: Earth Day

 

 

TIP OF THE DAY

 

April 22, 2013

Earth Day

Today marks the 43^rd anniversary of Earth Day. More than 1 billion people now participate in Earth Day activities each year, making it the largest civic observance in the world.
If you're looking for ways to get involved and celebrate Earth Day, carpooling, biking and public transit are all obvious ways to reduce your impact on the environment, but there are also plenty of easy ways to lighten your carbon food-print while shopping and eating healthier.
Buy Locally and in Season - Not only does eating locally-grown fruits and vegetables save fossil fuel, your food is fresher, tastes better, costs less and retains more nutrients, plus you are supporting local farmers and keeping dollars in your community.
Reduce Packaging - Buying in bulk reduces the amount of plastic, paper, metal and energy that goes into manufacturing the packaging. If bulk isn’t available, buy in larger packages like "family sizes" rather than individual sizes.
BYOB (Bring Your Own Bags) to the Grocery - Even reusing paper supermarket bags from previous visits can lessen the impact of the 100 billion petroleum-based plastic bags used each year in the U.S., which end up as litter, in landfills and a pollutant of our fresh waters.
For more ways to celebrate Earth Day and support the environment, visit Lighten Your Carbon Food-Print.

SOURCE: Academy of Nutrition and Dietetics

AND tip of the day: The Artichoke

 

 

TIP OF THE DAY

 

April 18, 2013

The Artichoke

Right now is peak season for a delicious yet sometimes confusing vegetable – the artichoke. Here are a few tips for choosing and cooking artichokes:

• Buy artichokes that are heavy, have a tight leaf formation and dark green in color. Avoid artichokes that look dry.
• Store artichokes in a plastic bag in the refrigerator for up to three days.
• Like all produce, wash artichokes with cool tap water before eating.
• After cooking the artichoke, break off the leaves one at a time. Pull the leaf through your teeth to remove the soft portion and throw away the rest of the leaf. The soft base can be enjoyed as well.

If preparing and eating whole artichokes seems difficult, canned artichokes (not packed in oil) or frozen artichoke hearts are a delicious addition to pastas, salads and dips. Artichokes are high in potassium and fiber, low in calories and contain folate, magnesium and vitamin C.
To learn more about shopping and preparing fruits and vegetables that are new to you, consult a registered dietitian nutritionist in your area and visit Eat Right Nutrition Tips.

SOURCE: Academy of Nutrition and Dietetics

AND tip of the day: Play Ball!

 

 

TIP OF THE DAY

 

April 17, 2013

Play Ball!

Baseball season is back and in full swing! If you’re a member of the team, smart food choices and proper hydration can enhance reaction time, focus and stamina to give a competitive edge on the field. Here's a game plan on how to eat for energy and hydrate for high performance:

• Three to four hours before the game, eat a balanced meal. A good rule of thumb for building your plate:
  • Fill half your plate with colorful fruits and vegetables.
  • Reserve a quarter of your plate for whole grains (such as whole-grain bread, pasta or brown rice)
  • Leave the last quarter of your plate for lean protein (such as eggs, fish, beans or chicken).
• Keep meals on the healthy side with moderate amounts of fat, since high-fat meals like fried chicken or a cheeseburger and fries can lead to feeling weighed down and sluggish.
• Water is the most important nutrient for baseball players. Inadequate hydration can lead to muscle cramps, joint pain, fatigue, headaches, slow reaction time and decreased concentration.
• Stay well-hydrated during the game by drinking about 4 to 8 ounces of fluid every 15 minutes.
• Special note to pitchers and catchers: These positions usually need more fluids and sports drinks since catchers wear heavy equipment and pitchers are in continuous movement.

To learn more about how to bring you’re A-game to the field, consult a registered dietitian nutritionist in your area and visit the Academy's Tips for the Weekend Baseball Warrior page.

SOURCE: Academy of Nutrition and Dietetics

AND tip of the day: National Stress Awareness Day

 

 

TIP OF THE DAY

 

April 16, 2013

National Stress Awareness Day

Today is National Stress Awareness Day and April is Stress Awareness Month to remind us that in difficult times, when people's stress levels increase, exercise and healthful eating become even more essential.
When we get stressed, some people tend to eat foods that are lower in nutritional value. If you know you are a stress eater keep your kitchen stocked with healthy snacks and consider researching healthier versions of your favorite comfort foods, like macaroni and cheese, chili, sloppy Joes and chocolate desserts.
Getting active is just as important as the food we eat in dealing with stress. Physical activity offers many rewards, from heart health to strong bones and stress relief. Regular, moderate activity helps your body control stress, lower blood pressure and control body weight as you burn calories. More vigorous exercise actually gives your heart muscle a workout, which ultimately helps your whole cardiovascular system work more efficiently.
To learn more about managing stress through diet and exercise, consult a registered dietitian nutritionist in your area and find healthier versions of some of your comfort food favorites on the Academy's KidsEatRight.org recipe page.

SOURCE: Academy of Nutrition and Dietetics

AND tip of the day: Emotional Overeating Awareness

 

 

TIP OF THE DAY

 

April 10, 2013

Emotional Overeating Awareness Month

Mood-triggered eating may feel good at first, helping a person to relax, suppress anger or overcome depression or loneliness. But, eating to cope with emotions can lead to more negative feelings, such as guilt, lack of self-control and poor self-esteem. More importantly, using food to satisfy emotions may distract you from handling serious life issues.

Learn to deal with emotions in a positive, appropriate way by addressing the real problems, engaging in positive self-talk, considering a brief change of scenery and engaging in probably the best mood adjuster - exercise! Physical activity, such a brisk walk, can work wonders in changing your mood and eliminating stress.

For help overcoming emotional eating, consult a registered dietitian nutritionist in your area and visit the Academy's Physical Activity at Any Age page for ways to get moving to reduce stress.

SOURCE: Academy of Nutrition and Dietetics

AND tip of the day: Autism and Gluten

 

 

TIP OF THE DAY

 

April 9, 2013

Autism and Gluten

Every April, National Autism Awareness Month provides a great opportunity to educate ourselves about autism and issues within the autism community. One area of discussion amongst the autism community is the role of gluten.
Some people feel a gluten-free, casein-free diet improves the symptoms of autism. Gluten is a type of protein found in wheat, rye and barley. Casein is a protein found in milk. Proponents of the diet believe people with autism have a "leaky gut," or intestine, which allows parts of gluten and casein to seep into the bloodstream and affect the brain and central nervous system. The belief is, this may lead to autism or magnify its symptoms.
To date, controlled scientific studies have not proven this to be true. However, some people report relief in symptoms after following a GFCF diet. If you are considering a GFCF diet, talk with your health-care team, including a registered dietitian nutritionist. There can be side effects and potential nutrient shortfalls when a GFCG diet is self-prescribed.
Consult a registered dietitian nutritionist in your area and visit the Academy's Autism and Diet page to identify any nutritional risks based on how your child eats; answer your questions about diet therapies and supplements advertised as helpful for autism; and help guide your child on how to eat well and live healthfully.

SOURCE: Academy of Nutrition and Dietetics

AND tip of the day: How to Roast Garlic

 

 

TIP OF THE DAY

 

April 5, 2013

How to Roast Garlic

When roasted garlic caramelizes and its sharp bite mellows, it's a delicious spread on warm, crusty bread and adds layers of flavor to many recipes. To roast garlic at home:

• Preheat your oven to 400 degrees Fahrenheit.
• Take a garlic bulb and remove the excess papers, making sure the bulb stays intact.
• Cut ¼ inch off the top of the bulb to reveal the actual cloves of garlic.
• Place it on a sheet of foil.
• Cover with a half a teaspoon of olive oil.
• You can sprinkle with salt and pepper.
• Wrap the foil.
• Place on a baking sheet.
• Bake for 30 to 40 minutes or until garlic is fork tender.

When done, let the garlic cool for five minutes, pick up the entire bulb and squeeze out the roasted cloves.
Visit the Academy's How Do I video library to learn more basic preparation and cooking techniques like mincing garlic, cutting a mango, draining tofu, stripping kale, seeding a tomato and other quick tricks that make navigating the kitchen a snap!

SOURCE: Academy of Nutrition and Dietetics

AND tip of the day: Alcohol Awareness Month

 

 

TIP OF THE DAY

 

April 3, 2013

Alcohol Awareness Month

Every April, the National Council on Alcoholism and Drug Dependence encourages people to make healthy and safe choices when it comes drinking alcohol through Alcohol Awareness Month.
If you choose to drink alcohol, do so in moderation. Moderate drinking means up to one drink a day for women and up to two drinks for men. Generally, anything more than moderate drinking can be harmful to your health, including an increased risk for several health problems including high blood pressure, liver cirrhosis and several forms of cancer. And some people, or people in certain situations, shouldn't drink at all.
The actual serving size for an alcoholic beverage depends on the type of drink. A standard drink is any drink that contains 0.6 fluid ounces of pure alcohol. This is equal to:

• 12 ounces of a beer or wine cooler
• 8-ounces of malt liquor
• 5 ounces of table wine
• 1.5 ounces of 80 proof distilled spirits such as gin, vodka or whiskey.

To learn more about drinking alcoholic beverages in moderation, consult a registered dietitian nutritionist in your area and learn more about healthy eating from Eat Right Nutrition Tips.

SOURCE: Academy of Nutrition and Dietetics

AND tip of the day: Spring Break Road Trip Safety

 

 

TIP OF THE DAY

 

March 28, 2013

Spring Break Road Trip Safety

Whether you're heading to a campground or a resort for spring break, don't forget to pack nutritious snacks for the road and keep them safe with these easy tips:

Choose Carefully

• Pack easy-to-transport, shelf-stable foods. Good choices include cereal, trail mix, popcorn, single-serve applesauce, peanut butter sandwiches, fresh or canned fruit, carrots or celery.

Clean Up

• Wash hands with soap and water during food preparation, especially between tasks.
• If you don't have access to a restroom, pack moist towelettes or hand sanitizer.
• Have everyone in the family clean up before digging in.

Know Your Foods' Limits

• Don't let food sit unrefrigerated for more than two hours. (In temperatures above 90 degrees Fahrenheit, refrigerate food within one hour.)
• Pack food with plenty of ice or a frozen ice pack in an insulated lunch bag or cooler.
• Use a refrigerator thermometer to make sure the temperature stays below 40 degrees Fahrenheit.

Keep Coolers Cool

• As the weather starts to warm up this spring, place coolers and lunch bags in the back seat instead of the trunk. The environment tends to be cooler in the car, especially when the air conditioning is on.

For more food safety information on keeping your family safe from food poisoning, visit www.homefoodsafety.org.


SOURCE: Academy of Nutrition and Dietetics

AND tip of the day: American Diabetes Alert Day

 

 

TIP OF THE DAY

 

March 26, 2013

American Diabetes Alert Day

Diabetes Alert Day is a "wake up call" for all Americans to understand their risk of developing Type 2 diabetes.

With Type 2 diabetes, the pancreas makes insulin, but it does not make enough or your body doesn't use the insulin it makes. Eight in 10 people with this Type 2 diabetes are overweight and Type 2 diabetes is becoming more common in children and teenagers because of the increase in obesity in these age groups.

Risk factors for Type 2 diabetes include:

• Being over age 45
• Having a close family member with diabetes
• Being in a certain racial or ethnic group
• Being overweight or obese
• Being physically inactive
• Having low HDL cholesterol or high triglycerides levels and high blood pressure
• Women who have had gestational diabetes or have delivered a baby weight 9 pounds or more.

The good news is that even if you have some of these risk factors, healthful eating, regular moderate exercise and weight loss if you are overweight can reduce your risk.

If you are at risk for Type 2 diabetes or already have Type 2 diabetes, consult a registered dietitian in your area and visit our Understanding Diabetes page.




SOURCE: Academy of Nutrition and Dietetics

AND tip of the day: Happy Passover

 

 

TIP OF THE DAY

 

March 25, 2013

Happy Passover

Today marks the beginning of Passover. The Passover Seder contains many symbolic foods, most notably, the matzah.
A staple of many Passover meals is matzah, a thin, cracker-like unleavened bread. Tradition states matzah served during Passover should be made with only water and flour, but year-round versions can include flavoring like onions and garlic.
Relatively low in fat and calories, matzah can be enjoyed in moderation all year in it's true form or ground in your food processor and used in everything from pancakes to cupcakes. Matzah comes and in unsalted and whole-grain varieties and can be found in most supermarkets.
Happy Passover!
To learn how to Eat Right, Your Way, Every Day, visit the National Nutrition Month page and consult a registered dietitian in your area.



SOURCE: Academy of Nutrition and Dietetics

AND tip of the day: Nutrition and Autism

 

 

TIP OF THE DAY

 

March 11, 2013

Nutrition and Autism

The Centers for Disease Control and Prevention report about one in 88 children has been identified with Autism Spectrum Disorders (ASD). How does ASD affect eating habits?
Just about every child, with or without autism, can be choosy and particular about the foods he or she eats. But people with ASD often repeat behaviors and have narrow, obsessive interests which can affect eating habits and food choices. This can lead to health concerns like:

• Limited food selection/strong food dislikes. Someone with autism may be sensitive to the taste, smell, color and/or texture foods. They may limit or totally avoid some foods and even whole groups of foods. Common dislikes include fruits, vegetables and slippery, soft foods.
• Not eating enough food. Kids with autism may have difficulty focusing on one task for an extended period of time. It may be hard for a child to sit down and eat a meal from start to finish.
• Constipation. This problem is usually caused by a child's limited food choices. It can be remedied through a high-fiber diet, plenty of fluids and regular physical activity.
• Medication interactions. Some stimulant medications used with autism, such as Ritalin, lower appetite. This can reduce the amount of food a child eats, which can affect growth. Other medications may increase appetite or affect the absorption of certain vitamins and minerals. If your child takes medication, ask your health-care provider about possible side effects.

Consult a registered dietitian in your area and visit the Academy's Autism and Diet page to identify any nutritional risks based on how your child eats; answer your questions about diet therapies and supplements advertised as helpful for autism; and help guide your child on how to eat well and live healthfully.



SOURCE: Academy of Nutrition and Dietetics

AND tip of the day: Tips to Eat "Your Way"

 

 

TIP OF THE DAY

 

March 7, 2013

Tips to Eat “Your Way”

The National Nutrition Month^® 2013 theme, "Eat Right, Your Way, Every Day," encourages personalized healthy eating styles and recognizes that food preferences, lifestyle, cultural and ethnic traditions and health concerns all impact what you reach for when you’re hungry.
Make sure your weight management plan is truly "Your Way" by asking if it includes:

• Foods from all five food groups
• The right number of servings from each group
• Food you enjoy eating
• Foods you can buy at your supermarket
• Some of your favorite foods
• Foods that fit your budget and lifestyle
• Regular physical activity or exercise.

If the answer is "yes" to all the questions, you're eating right "Your Way."
Consult a registered dietitian in your area who can develop a personalized weight management plan that meets your personal needs, and learn more about how to Eat Right, Your Way, Every Day, by visiting the Academy's Nutrition Education Resource page.



SOURCE: Academy of Nutrition and Dietetics

AND tip of the day: Flouride

 

 

TIP OF THE DAY

 

March 6, 2013

Fluoride: Not Just in Your Toothpaste

Fluoride provides health benefits throughout a person’s life, especially for bones and teeth. Fluoride helps harden tooth enamel and so helps protect your teeth from decay. It also may offer some protection from osteoporosis, or brittle bone disease, by helping to strengthen your bones.
Consuming too little fluoride may cause tooth enamel to weaken and put you at greater risk of cavities. Consuming excess amounts can cause fluorosis which is when the teeth become mottled, or marked with brown stains although teeth are healthy in every other way. An Adequate Intake (AI) for fluoride levels for children ages four to eight is 1 milligram daily, ages nine to 13 is 2 milligrams daily, for teens 3 milligrams daily and for adults the guideline is 4 milligrams for men and 3 for women. Fluoride is not widely available in food.
For more information on nutrition and oral health, consult a registered dietitian in your area and visit Eat Right Nutrition Tips.



SOURCE: Academy of Nutrition and Dietetics

AND tip of the day: Washington and His Cherry Tree

 

 

TIP OF THE DAY

 

February 28, 2013

Washington and His Cherry Tree

George Washington knew cherries are delicious, that’s why he had a cherry tree! Cherries don’t just taste good, though; they are a source of dietary fiber, vitamin C and antioxidants.
This time of year when cherries aren’t in season, enjoy them frozen. Research shows frozen and canned foods can be as nutritious as fresh. Frozen fruits come in both sweetened and unsweetened varieties, so make sure to check the label and choose unsweetened.
For more information on leading a healthier lifestyle, consult a registered dietitian in your area and visit Eat Right Nutrition Tips.


SOURCE: Academy of Nutrition and Dietetics

AND tip of the day: Coping with a Picky Toddler

 

 

TIP OF THE DAY

 

February 26, 2013

Coping with a Picky Toddler

Do you feel like your child survives on dry cereal and air? Every parent of a young child has been through the pain of a picky eating phase, but how can you ensure toddlers get the nutrition they need without constant worry about their well-being?
Many parents go right to forcing or bribing their kids to eat foods but that rarely gets the desired result, making mealtime a tense situation for everyone. Your job as a parent is buying and preparing a variety of delicious, healthful foods; offering regular meals and snacks; and making the mealtime as pleasant as possible, the rest is up to your children. Whether they eat, how much they eat and what they eat is their responsibility.
Children are often more open to new foods when everyone surrounding them is relaxed about eating. Although your child may not eat perfectly every day, rest assured, they tend to eat well enough over the course of several days or a week.
For more information on feeding your picky toddler, consult a registered dietitian in your area and visit the Academy's Nutrition for Infants and Toddlers page.


SOURCE: Academy of Nutrition and Dietetics

AND tip of the day: It's Persimmon Season

 

 

TIP OF THE DAY

 

February 19, 2013

It's Persimmon Season

During the summer months, we enjoy the bounty of in-season fruits and vegetables. Keep looking for what’s in season all winter, too. For example, you’ll find persimmons available this winter.
Persimmons look somewhat like an orange-red tomato with a pointy end. If it’s ripe, it’s sweet. If not, persimmons can be mouth-puckering, bitter and sour. Eat it whole or use it in desserts and baked foods.
This fruit is an excellent source of vitamin A—one medium persimmon provides about half your daily recommended amount. Persimmons are also a rich source of vitamin C and fiber.
For more information on leading a healthier lifestyle, consult a registered dietitian in your area and visit the Academy's Eat Right Nutrition Tips.


SOURCE: Academy of Nutrition and Dietetics

AND tip of the day: MSG Sensitive

 

 

TIP OF THE DAY

 

February 13, 2013

MSG Sensitive

Are you someone who experiences symptoms like body tingling or warmth after eating foods containing monosodium glutamate or MSG and think you are MSG sensitive?
The symptoms people describe after eating foods with MSG have been called “Chinese Restaurant Syndrome” because MSG was once common in Chinese cuisine. In actuality, research hasn’t found a definitive link between MSG and Chinese food. Other food components, perhaps a common allergen such as soy, could cause this adverse reaction.
If you want to control the amount of MSG you eat, order food without added MSG in restaurants and when choosing seasonings, read the fine print on the labels for MSG. If the menu says “No MSG” it likely means no added MSG but it could be in other ingredients such as soy sauce.
For more information on MSG, consult a registered dietitian in your area and learn more about Food Allergies and Intolerances.



SOURCE: Academy of Nutrition and Dietetics

AND tip of the day: Keep Your Produce Safe

 

 

TIP OF THE DAY

 

February 8, 2013

Keep Your Produce Safe

Most health risks that are linked to produce can be eliminated with proper food preparation, like cleaning produce thoroughly. We think to clean produce like apples before we eat them, but do you wash fruits with an inedible peel like bananas and oranges?

• Wash all fresh fruits and vegetables with cool tap water immediately before eating.
• Wash produce before you peel it, so dirt and bacteria aren't transferred from the knife onto the fruit or vegetable. Gently rub produce while holding under plain running water. There's no need to use soap or a produce wash. For firm produce such as melons and cucumbers, scrub with a clean produce brush.
• Cut away any damaged or bruised areas before preparing or eating. Remove and discard outer leaves of lettuce.
• Dry produce with a clean cloth or paper towel to further reduce bacteria that may be present.

For more information on keeping your produce safe, visit www.homefoodsafety.org.
SOURCE: Academy of Nutrition and Dietetics

AND tip of the day: Beat the Flu Bug

 

 

TIP OF THE DAY

 

January 31, 2013

Beat the Flu Bug

According to the Centers for Disease Control and Prevention, January and February are the peak months of flu activity. The best defense against the flu is a year-round offense including eating right, staying active, getting enough rest and minimizing stress.
Several nutrients may play a role in enhancing your immunity. Beta carotene in deep-yellow fruits and veggies and dark-green leafy greens; vitamin B6 in whole grains, legumes, chicken and pork; vitamin C in citrus fruit, berries and melon; vitamin E in wheat germ and nuts; protein in dairy foods, meat, poultry, fish and legumes; selenium in meat and seafood; zinc in beef and seafood. Friendly bacteria in yogurt with live cultures may also help build immunity.
For more information about boosting your immune system through nutrition, consult a registered dietitian in your area and learn more about vitamins and nutrients.

SOURCE: Academy of Nutrition and Dietetics

AND tip of the day: Making Mr. Right

 

 

TIP OF THE DAY

 

January 30, 2013

Making Mr. Right

A nutrient-rich diet and a healthy lifestyle is a man’s strongest line of defense against preventable illnesses, like heart disease, diabetes, cancer and stroke. Develop a healthful eating plan now to help prevent the development of illness and disease later in life.
A healthy diet for men includes:

• Filling half your plate with fruits and vegetables.
• Including tomatoes or a tomato-based food like pasta sauce in your diet because research indicates that the antioxidant lycopene found in tomato products may help prevent prostate cancer.
• Making at least half of your grains, whole grains. Replace refined grains with whole-grain bread, cereal, pasta, brown rice or oats.
• At least two to three 8-ounce servings of fish per week
• Choosing lean meats.
• At least 38 grams of fiber a day for younger men; 30 grams of fiber a day for men older than 50.
• Choosing unsaturated fats like oils, nuts and salad dressings instead of saturated fats like full-fat dairy foods, butter and high-fat sweets.
• 4,700 milligrams a day of potassium from fruits, vegetables and milk products.
• Less sodium than you think. The 2010 Dietary Guidelines for Americans recommend consuming 2,300 milligrams of sodium per day, which is about 1 teaspoon of salt.

For more information on a healthier lifestyle for men, consult a registered dietitian in your area and visit http://www.EatRight.org/MensHealth.

SOURCE: Academy of Nutrition and Dietetics

AND tip of the day: Control Your Restaurant Portions

 

 

TIP OF THE DAY

 

January 29, 2013

Control Your Restaurant Portions

If restaurant portions are too big for you, remember that you have choices when dining out. You can control your portions and calories by what you order and having a plan for what happens when your food is served.

• Before you order, ask yourself, “How hungry am I?”
• Order before everyone else does so you won’t be influenced by their orders.
• Many restaurants now offer different sizes of entrée meals called appetizer portions or lunch portions.
• Split an entrée with someone.
• Order an appetizer and a salad (with light or non-fat dressing) instead of a full entrée.
• Plan on tonight’s dinner being tomorrow’s lunch. As soon as your meal comes, ask your server to pack up half to go.
• Pass on all-you-can-eat specials, buffets and unlimited salad and food bars if you tend to eat too much.

For more information on how to lead a healthier lifestyle when dining out, consult a registered dietitian and visit the Academy's Eating Out section.
SOURCE: Academy of Nutrition and Dietetics