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

AND tip of the day: Cheers for Beers

 

 

TIP OF THE DAY

 

January 28, 2013

Cheers for Beers

While red wine is often publicized as the heart-healthy libation, evidence is showing beer has a great deal of nutrition and health-promoting qualities as well.
Like wine, in moderation beer can even be good for you:

• Researchers found that beer lowered the risk of kidney stones in men compared to other alcoholic beverages. Compounds in hops may also slow the release of calcium from bone that is implicated in kidney stones.
• Made from barley, beer contains a type of soluble fiber credited with improving heart health by lowering cholesterol levels. A 12-ounce bottle of lager contains 0.75 grams of fiber and the same amount of dark beer boasts 1.3 grams
• Beer provides B vitamins like folate, niacin, riboflavin, pantothenic acid, and vitamins B6 and B12. One 12-ounce beer supplies 3 percent of the B12 and 12.5 percent of the vitamin B6 you need in a day
• It can aid in strengthening your skeleton. While heavy drinking can weaken bones, a couple of beers a day can make them stronger. Beer is rich in silicon, an element found in few foods and drinks, which has been linked to stronger bones.
• It's perfectly packaged for portion control. Because beer comes neatly premeasured in its own bottle or can, you'll know when to say when. For the biggest health benefits drink no more than one to two beers a day.

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: Eating Right on a Budget

 

 

TIP OF THE DAY

 

January 24, 2013

Eating Right on a Budget

Credit card statements from the holidays are hitting the mailboxes and it’s time to tighten our purse strings again.
The key to keeping food costs low when grocery shopping is to have a plan before you hit the store. Take an inventory of what you have on hand and what you’ll need and make a shopping list to avoid impulse purchases or costly mistakes.
Other ways to reduce cost and control portions and quality are:

• Don't shop when you're hungry. If you do, you’re more likely to make impulse purchases on less nutritious items that cost more.
• Check for supermarket specials in the newspaper and online and plan your meals around what’s on sale.
• Buy cheaper meat cuts such as the beef round.
• Buy whole chickens to cut up into batches to cook, dividing them into servings and saving the leftovers in the refrigerator or freezer for future meals.
• Buy fruits and vegetables that are in season and locally grown.
• Buying frozen or canned foods can sometimes save even more than buying fresh produce since there isn’t the chance of having to throw out rotted fresh produce.
• Buy store brands, sometimes called private label, instead of their name brand counterparts, to save you money. Store brands are nutritionally equivalent to the name brand items.

For more information on getting the most for your dollar at the grocery store, consult a registered dietitian in your area and visit the Academy's Savvy Food Shopping section.

SOURCE: Academy of Nutrition and Dietetics

AND tip of the day: Sitting at Work and Diabetes in Women

 

 

TIP OF THE DAY

 

January 21, 2013

Sitting at Work and Diabetes in Women

Women who spend four to seven hours a day sitting at work are more likely to show early signs of Type 2 diabetes, according to a 2012 study in the American Journal of Preventive Medicine.
If you have a desk job, fight the urge to be a desk potato:

• Take frequent breaks throughout the day — go for a walk or go to the gym during lunch.
• Instead of calling or emailing a coworker, walk to his or her office to talk.
• Stand while you’re on the phone.
• Drink plenty of water to stay hydrated. And walking to and from the water cooler will give you a chance to stretch your legs.
• Keep the candy bowl off your desk to avoid the urge to snack.

It’s also important to know your risk of developing Type 2 diabetes. Risk factors include obesity, physical inactivity, older age, family history of diabetes, history of gestational diabetes or race/ethnicity.
For more information on the prevention of Type 2 diabetes in women, consult a registered dietitian in your area and visit www.EatRight.org/WomensHealth.

SOURCE: Academy of Nutrition and Dietetics

AND tip of the day: Shopping for One

 

 

TIP OF THE DAY

 

January 14, 2013

Shopping for One

Buying in bulk seems to be all the rage, but what if your household is only one or two people?

• Buy frozen fruits and vegetables in bags, not boxes. Pour out just what you need and reseal and put back in the freezer.
• Eat a greater variety of food by buying single-serve packages. Juice, yogurt, frozen meals, soup and low-fat cheeses among others are all available in single-serve portions. This may also help you with portion control!
• If you’d like to take advantage of the cost savings of economy-size packages at warehouse stores, share your bulk buys with a friend.
• Decide if the bigger package with the lower unit price is really a saving. You’re not saving if you can’t eat it all.
• Shop from bulk bins so you are able to purchase only the amount you need.
• At home repackage meat, poultry, and fish into single portions in freezer wrap or plastic freezer bags and freeze for use when needed.
• Produce like broccoli, Brussel sprouts, cabbage, carrots, parsnips, apples, grapefruit, melons, oranges, pears and tangerines keep longer in the refrigerator. Purchase more of these foods to cut down on waste.

For more information on getting the most from your dollar at the grocery store, consult a registered dietitian in your area and learn more about savvy food shopping.


SOURCE: Academy of Nutrition and Dietetics

AND tip of the day: Start the Year with a Sidekick

 

 

TIP OF THE DAY

 

January 11, 2013

Start the Year with a Sidekick

This time of year, it’s easy to skip the gym in favor of snuggling up with loved ones for a movie on the couch. It can be easy to slip into a lazy routine, especially in these cold months. However, loved ones and friends can also be your biggest advocates to achieve a healthy weight.
Take time to evaluate your eating and physical activity plans and consider ways to work together towards a healthier lifestyle in the New Year:

• Plan your meals and shop for groceries together. Develop an eating plan that includes plenty of fruit and vegetables, lean meats and whole grains as part of most meals. Then cook them together.
• Exercise together. A workout plan including two hours and 30 minutes a week of moderate physical activity or one hour and 15 minutes a week of vigorous activity is essential to maintaining a healthy weight. Exercising together is a great way to support each other and spend more time together.
• Be a pillar of support. If loved ones start to waver on the plan you established together, be there as a source of encouragement and support.

For more information on leading a healthier lifestyle, consult a registered dietitian in your area and visit the Academy's Healthy Weight Section.



SOURCE: Academy of Nutrition and Dietetics

AND tip of the day: Winter Workouts

 

 

TIP OF THE DAY

 

January 4, 2013

Winter Workouts

Don't let the cold weather prevent you from getting your daily physical activity. Try these simple, calorie-burning activities that can be done inside your warm home:

• Vacuuming
• Brisk walking
• Ironing clothes
• Jogging in place
• Sweeping or dusting
• Dancing

For more information on how to lead a healthier lifestyle, consult a registered dietitian in your area and check out Eat Right Nutrition Tips.


SOURCE: Academy of Nutrition and Dietetics

AND tip of the day: Flavored with What?

 

 

TIP OF THE DAY

 

January 3, 2013

Flavored with What?

The popularity of bottled water has soared in recent years. After soft drinks, people in the United States drink more bottled water than any other beverage. Bottled water is available in flavors from blackberry to raspberry and the taste of these flavored waters may encourage people to drink more water which is great, but what really are flavored waters?
Flavored waters may have just a hint of flavor, derived from a natural fruit essence. Some may also contain sugar or low-calorie sweeteners and artificial flavors. Remember that being clear like water doesn’t mean that a drink is simply water, so always read the label to find out what’s in your flavored water.
For more information on leading a healthier lifestyle, consult a registered dietitian in your area and visit the Academy's Nutrition Facts Panel section.


SOURCE: Academy of Nutrition and Dietetics

AND tip of the day: Web of Confusion

 

 

TIP OF THE DAY

 

January 2, 2013

Web of Confusion

People are resolving to start 2013 anew by losing weight. Many of us will be searching for tips on blogs and other social media sites for healthful eating advice and nutrition information. While there is plenty of reliable, consumer-friendly nutrition information available online, there is also much nutrition hype, fad diets, misleading reports and nutrition quackery.
Determine if a website, blog, or other social media platform providing the information is reliable by asking if the resource:

• Clearly identifies its purpose
• Identifies who runs the site
• Names the writers or maybe the editorial reviews or board, with their credentials and perhaps an affiliation
• Provides facts and cited sources, not just opinions
• Links to credible online sites
• Tells how any information you provide will be used
• Has an educational purpose, or only a hidden guise of sound nutrition advice
• Is free of advertising, including pop-up ads
• Has regular updates and postings.

To get the most accurate, credible and timely food and nutrition information, consult a registered dietitian.


SOURCE: Academy of Nutrition and Dietetics

AND tip of the day: The Resolution that Works!

 

 

TIP OF THE DAY

December 31, 2012

The Resolution that Works

Every year, millions of Americans make New Year's resolutions to lose weight and eat right. Make 2013 the year you keep your resolutions and reach your goals with the help of a registered dietitian. Below are some of the many reasons why the one resolution you should make this New Year is to seek the expert advice of a registered dietitian.

• You have prediabetes and want to stave off diabetes. A registered dietitian can change your life by teaching you skills that will help you lose and keep off weight and keep diabetes at bay.
• Your community has high levels of obesity. A registered dietitian can work with public health, government, school and other local leaders to create wellness programs that promote healthful eating and physical activity for everyone.
• You want to improve your performance in sports. A registered dietitian can help you set goals to achieve results — whether you’re running a marathon, skiing or jogging with your dog.
• You realize you need to feed your family healthier foods but you do not cook. A registered dietitian who has special culinary skills can teach you how to cook in a simple, convenient way.
• Your teenager has issues with food and eating healthfully. A registered dietitian can assist with eating disorders like anorexia, bulimia and overweight issues.
• You just had your first child, are concerned the baby is not eating enough and need help and confidence for breastfeeding. A registered dietitian can provide guidance and assurance that you and your infant are getting enough iron, vitamin D, fluoride and B vitamins.
• Your mother, who is increasing in age, wants to stay in her home. A registered dietitian leading a local congregate dining and home-delivered meals program can obtain a nutrition screening to make sure this happens.

For more information on how to lead a healthier lifestyle, consult a registered dietitian and visit the Academy's Nutrition for Life section.


SOURCE: Academy of Nutrition and Dietetics

AND tip of the day: Clean Out Your Refrigerator

 

 

TIP OF THE DAY

December 30, 2012

Clean Out Your Refrigerator Day

Let's clean out the old...
When cleaning out your fridge, remember most perishable foods have a shelf life of just three to five days. When cleaning prepackaged food, remember the "use by" or "best if used by" date is not a safety-related date. It's the last date recommended for use of the product at optimal quality and the "expiration" date means don't consume the product after this date. If you aren't sure how old something is, remember: "When in doubt – throw it out!"
Always follow the manufacturer's cleaning instructions to clean the interior of your fridge. The exterior may be cleaned with a soft cloth and mild liquid dishwashing detergent as well as cleansers and polishes that are made for appliance use. Keep the front grill free of dust and lint to permit free air flow to the condenser.
Don't forget to clean the refrigerator handle, too! That is the part of the fridge that gets touched countless times a day.
For more information on the shelf life of foods and a copy of our Refrigerator Inspection Safety checklist, visit www.HomeFoodSafety.org.


SOURCE: Academy of Nutrition and Dietetics

AND tip of the day: Don't Bring Old Food into the New Year

 

 

TIP OF THE DAY

December 28, 2012

Don’t Bring Old Food into the New Year

The stockings are no longer hung by the chimney with care and St. Nicolas has already been here. Are the remnants of your holiday dinner in the fridge starting to scare?
Knowing the shelf life of your leftovers is crucial to protect against food poisoning. Before you go in for another serving of green bean casserole or holiday ham, educate yourself on how long your leftovers are safe. Visit www.homefoodsafety.org for a downloadable Refrigerator Calculator that lists how long it is safe to keep leftovers from casseroles to cakes and pies in the fridge.
Remember, when in doubt, throw it out!
For more information on the safety of your leftovers visit www.homefoodsafety.org.


SOURCE: Academy of Nutrition and Dietetics

Your Favorite Fast Food's Top 5 Delicious Decisions

1. Pollo e Pasta Soup 

(67 cal/2 g fat)

2. Moroccan Lentil Soup 

(131 cal/2 g fat)

3. Tandoori Chicken Salad Light 

(164 cal/2 g fat)

4. Cosi Oatmeal

(222 cal/3 g fat)

5.  Tandoori Chicken Sandwich Light 

(376 cal/3 g fat)

Your Favorite Fast Food's Top 5 Delicious Decisions

1. Apple Cinnamon or Plain Oatmeal of any size

(170-370 cal/3-6 g fat)

2. Thai Peanut Chicken Salad (no dressing)

(200 cal/ 5 g fat)

3. Small Blueberry or Vanilla Yogurt with Blueberries

(220-250 cal/ 3 g fat)

4. Egg White & Cheddar Breakfast Sandwich

(230 cal/9 g fat)

5. Half Black Angus Roast Beef and Herb Cheese Sandwich 

(260 cal/7 g fat)

*All Under 400 calories and 10 grams of fat!

Your Favorite Fast Food's Top 5 Delicious Decisions

1.     Miso Soup 

(50 cal/1 g fat)

2.     Lentil & Couscous Salad Pot 

(100 cal/ 3.5 g fat)

3.     Regular Oatmeal

(140 cal/2.5 g fat)

4.     Spicy Shrimp & Cilantro Wrap 

(290 cal/7g fat)

5.   Slim Roasted Beef, Arugula & Parmesan Baguette

(325 cal/8.5 g fat)

*All Under 400 calories and 9 grams of fat!

AND tip of the day: Opa! Greek Yogurt!!

 

 

TIP OF THE DAY

October 8, 2012

Opa! Greek Yogurt

You've seen Greek yogurt all over the shelves of your grocery store and listed as an ingredient in recipes from dips and smoothies to marinades and even frosting. But what is Greek yogurt and how does it differ from the non-Greek variety?
Greek yogurt has most of the liquid whey removed through straining. Removing the whey creates a yogurt that is thicker, with more protein and less sugar. This thick consistency is one of the reasons it's a great substitute for sour cream and mayonnaise in recipes.
All yogurt, both Greek and plain varieties, can be a great part of a healthful diet, but always read labels to choose those that are nonfat or low-fat and lower in sugar.
For more information about yogurt in a healthful eating plan, consult a registered dietitian in your area and visit Eat Right Nutrition Tips section.



SOURCE: Academy of Nutrition and Dietetics

Defining Processed Foods

        

According to the Academy of Nutrition and Dietetics 43% of consumers have a negative view of processed foods.  This coupled with all the negative media attention associated with the word, one would assume anything processed is automatically bad.  Ironically when looking for the definition of processed many people may be shocked to find out there are varying definitions for this word that can apply to a variety of foods.  Often times processing is necessary to preserve the freshness of the product or in the case of freezing, make the most of produce at its peak.  Here is a breakdown of the categories along with some surprising examples of processed foods as defined by the International Food and Information Council.

• Minimally Processed Foods 
• washed, packaged fruits and vegetables
• Foods Processed for Preservation 
• canned/frozen fruits and vegetables
• Mixtures of combined ingredients 
• cake mixes and salad dressings
• Ready-to-Eat Foods 
• breakfast cereals, lunch meats, carbonated beverages
• Convenience 
• frozen meals/pizza

Defining the word processed into these categories hopefully explains the varying degrees of processed but if your still confused on what you should watch out for remember this:
Eat foods with those good for you nutrients such as fiber, protein, and calcium and limit foods that are high in fat, sodium, and added sugars.  In the end this usually means your eating the minimally processed foods or foods processed for preservation. Remember processed doesn't necessarily equal bad!



Source: Journal of the Academy of Nutrition and Dietetics,  February 2012

AND tip of the day: National Breast Cancer Awareness Month

 

 

 

TIP OF THE DAY

October 2, 2012

 

National Breast Cancer Awareness Month

Breast cancer is the most common cancer among women in the United States, touching nearly 200,000 women annually. While the causes of breast cancer aren't fully understood, a healthful eating pattern and regular physical activity have been shown to help reduce the risk.
For example, early research suggests that women who carry excess body fat around the abdomen –sometimes referred to as an "apple shape" – may have a greater breast cancer risk. Other research has shown risks for women who gain excess weight after menopause and women who consume alcoholic beverages in excess.
Although there's no certain way to prevent breast cancer, you can reduce your risk by addressing these risk factors that are within your control.
For more information about lowering your risk of breast cancer, consult a registered dietitian in your area and visit Diet and Cancer Prevention.



SOURCE: Academy of Dietetics and Nutrition

AND tip of the day: Child Healthy Day

 

 

 

TIP OF THE DAY

October 1, 2012

 

Today is Child Health Day

Today is National Child Health Day, a day to remember that one of our greatest responsibilities is ensuring the health of our children. Remember on Child Health Day and every day, that you are a role model to help your children develop healthy eating habits for life.

• Shop Smart: To encourage a healthy lifestyle, get your children involved in selecting the foods that will appear on your breakfast, lunch and dinner tables.
• Cook Healthy: Involve children in age-appropriate tasks during the preparation of meals.
• Eat Right: Sit down together as a family to enjoy a good meal and the opportunity to share your day's experiences with one another.
• Get Active: Position physical activity as an important and fun time, rather than a chore. Find activities you enjoy and do them together. Remember, the Dietary Guidelines for Americans recommend children engage in at least 60 minutes of physical activity a day, and adults get at least 150 minutes of physical activity per week.

For more information, consult a registered dietitian in your area and visit KidsEatRight.org.



SOURCE: Academy of Nutrition and Dietetics