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

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)