Avoiding the Holiday Blues: Eat This, Not That

December is the month for cocktail parties, cookie swaps and Christmas feasts.  It can be challenging to make healthy choices when there seems to always be a platter of Christmas cookies in the break room, but it is possible!  The season is full of nutritionally beneficial fruits and vegetables, such as clementines, cranberries, dried fruit, winter squash, brussel sprouts and spices such as ginger and cinnamon.  Unfortunately may holiday dishes are high in fat, sugar and calories.  It’s important to have a mental “game plan” about the food you eat during this season.  Whatever it is, here are simple rules to help you stay on track and avoid using that larger belt hole.  When cooking holiday recipes, try replacing some or all of the oil by substituting with applesauce, mashed banana or canned pumpkin to cut out fat and calories.  At parties, try piling your plate with fruit and veggies first, then go for the meats and dips; save dessert for last.  Use the three bite rule - only take three bites of a high-calorie food and try to fill up on veggies and fruit. 

Eat This, Not That - Holidays

Eat This….	Not That
Fat free milk with a splash of eggnog	Full glass of eggnog
Champagne	Fruity Cocktail
Beef Tenderloin	Prime Rib
Angel Food Cake	Buche de noel or yule log cake
Shrimp Cocktail	Crab Cakes
Herb Roast Red Potatoes	Loaded Mashed Potatoes w/ Gravy
Green Beans with Almonds	Green Bean Casserole
Ginger Snaps	Iced Gingerbread Cookies
Roasted Pistachios	M&M Candy
Salsa	Spinach & Artichoke Dip
Pretzels	Cheese Straws
Lighter Sweet Potato Casserole	Candied Yams
White Meat Turkey	Dark Meat Turkey with Skin
Whole Wheat Dinner Rolls	Croissants
Apple Pie	Pecan Pie a la mode
Kettle Corn Popcorn	Popcorn Balls
Mustard Glaze Ham	Brown Sugar or Honey Glazed Ham
Whole Wheat French Toast	Glazed Cinnamon Rolls
Dark Chocolate Kisses	Chocolate Truffles
Red Wine	Mulled Wine
Soft Cheese with Wheat Crackers & Fruit	Cheese Ball
Clementine	Chocolate Orange Slices
Vegetables as Dippers for dip	Tortilla Chips & Crackers as “dippers”
Dark Chocolate Bark w/ Dried Fruit	Peanut Brittle

Submitted by:
Megan Minner, Dietetic Intern

How Registered Dietitians Can Improve the Health of Americans and Save Health Care Dollars

A registered dietitian (RD) serves as an integral liaison in helping individuals and communities make changes for a healthy delicious diet.

Here are some examples of how RDs can improve the health of Americans and save health care dollars:

1. 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.
2. 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.
3. You are a marketing manager for a large food company and know consumers’ preference for good-tasting food that is healthy. A registered dietitian can make the connection and work with your food scientists to develop new products that will be successful in the marketplace.
4. 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.
5. You have had gastric bypass surgery. Since your stomach can only manage small servings, it’s a challenge to get the right amount of nutrients in your body. A registered dietitian will work with you to develop an eating plan for your new needs.
6. 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.
7. Your teenager has issues with food and eating healthfully. A registered dietitian can assist with eating disorders like anorexia, bulimia and overweight issues.
8. Your community wants more local foods to be available. A registered dietitian can lead efforts to make sure foods will not only be healthy but also will positively affect the local economy.
9. 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.
10. 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.

 

Information from the Academy of Nutrition and Dietetics (formerly the American Dietetic Association). The Academy is the world's largest organization of food and nutrition professionals and is committed to improving the nation's health and advancing the profession of dietetics through research, education and advocacy. Visit the Academy of Nutrition and Dietetics at www.eatright.org.

20 Ways to Enjoy More Fruits and Vegetables

Building a healthy plate is easy when you make half your plate fruits and vegetables. It’s also a great way to add color, flavor and texture plus vitamins, minerals and fiber. All this is packed in fruits and vegetables that are low in calories and fat. Make 2 cups of fruit and 2 ½ cups of vegetables your daily goal.

 

Try the following tips to enjoy more fruits and vegetables every day.

1. Variety abounds when using vegetables as pizza toppings. Try broccoli, spinach,   green peppers, tomatoes, mushrooms and zucchini.
2. Mix up a breakfast smoothie made with low-fat milk, frozen strawberries and a banana.
3. Make a veggie wrap with roasted vegetables and low-fat cheese rolled in a whole-wheat tortilla.
4. Try crunchy vegetables instead of chips with your favorite low-fat salad dressing for dipping.
5. Grill colorful vegetable kabobs packed with tomatoes, green and red peppers, mushrooms and onions.
6. Add color to salads with baby carrots, grape tomatoes, spinach leaves or mandarin oranges.
7. Keep  cut vegetables handy for mid-afternoon snacks, side dishes, lunch box additions or a quick nibble while waiting for dinner. Ready-to-eat favorites: red, green or yellow peppers, broccoli or cauliflower florets, carrots, celery sticks, cucumbers, snap peas or whole radishes.
8. Place colorful fruit where everyone can easily grab something for a snack-on-the-run. Keep a bowl of fresh, just ripe whole fruit in the center of your kitchen or dining table.
9. Get saucy with fruit. Puree apples, berries, peaches or pears in a blender for a think sweet sauce on grilled or broiled seafood or poultry, or on pancakes, French toast or waffles.
10. Stuff an omelet with vegetables. Turn any omelet into a hearty meal with broccoli, squash, carrots, peppers, tomatoes or onions with low-fat sharp cheddar cheese.
11. "Sandwich" in fruits and vegetables. Add pizazz to sandwiches with sliced pineapple, apple, peppers, cucumber and tomato as fillings.
12. Wake up to fruit. Make a habit of adding fruit to your morning oatmeal, ready-to-eat cereal, yogurt or toaster waffle.
13. Top a baked potato with beans and salsa or broccoli and low-fat cheese.
14. Microwave a cup of vegetable soup as a snack or with a sandwich for lunch.
15. Stock your freezer with frozen vegetables to steam or stir-fry for a quick side dish.
16. Make your main dish a salad of dark, leafy greens and other colorful vegetables. Add chickpeas or edamame (fresh soybeans). Top with low-fat dressing.*
17. Fruit on the grill: Make kabobs with pineapple, peaches, and bananas. Grill on low heat until fruit is hot and slightly golden.
18. Add grated, shredded or chopped vegetables such as zucchini, spinach and carrots to lasagna, meat loaf, mashed potatoes, pasta sauce and rice dishes.
19. Make fruit your dessert: Slice a banana lengthwise and top with a scoop of low-fat frozen yogurt. Sprinkle with a teaspoon of chopped nuts.
20. Dip: Whole wheat pita wedges in hummus, baked tortilla chips in salsa, strawberries or apple slices in low-fat yogurt, or graham crackers in applesauce. 

 

Information from the Academy of Nutrition and Dietetics (formerly the American Dietetic Association). The Academy is the world's largest organization of food and nutrition professionals and is committed to improving the nation's health and advancing the profession of dietetics through research, education and advocacy. Visit the Academy of Nutrition and Dietetics at www.eatright.org.

Flaxseed Benefits and Use

The nation’s interest in flaxseed has exploded in recent years as flaxseed is thought to have many beneficial effects on the body. Flaxseed is the seed from the Linum usitatissimum plant, and the seed and seed oil are used as food as well as in many medications.  Common food products that contain flaxseed include crackers and oatmeal. Flaxseed contains protein and offers many nutritional and health benefits. The main three nutritional benefits of flaxseed are:

• Omega-3 Fatty Acids. Flaxseed contains alpha-linoleic acid, an omega-3 fatty acid. These fatty acids are considered “healthy fats,” and can help improve heart health, lower triglyceride levels, and aid in the treatment of inflammatory bowel disease and arthritis. One tablespoon of ground flaxseed has around 1.8 grams of omega-3.
• Lignans. Lignans are compounds with phytoestrogenic properties. These properties allow lignans to help lower blood cholesterol and to treat atherosclerosis. Lignans in flaxseed have been shown to reduce total cholesterol levels and LDL (bad cholesterol) levels in the blood. However, flaxseed does not appear to improve HDL (good cholesterol) levels. Lignans also have antioxidant properties which help protect the body’s cells from harmful compounds called free radicals. Flaxseed may contain as much as 800 times more lignans than most other plant foods.
• Fiber. Flaxseed contains both soluble and insoluble fibers. Fiber is an important part of digestive health, weight maintenance, and blood cholesterol control. Fiber from flaxseed may help manage constipation, diarrhea, irritable bowel syndrome (IBS) or irritable colon, diverticulitis (inflammation of the lining in the large intestine), ulcerative colitis (ulcers in the large intestine lining), gastritis (inflammation of the stomach lining), and enteritis (inflammation of the small intestine). Although flaxseed may help with the above conditions, it is not advised for all. If taken without sufficient water, flaxseed can cause constipation or even a bowel obstruction Most of the fiber found in flaxseed is located in the seed coat, so consuming flaxseed oil will not provide a significant amount of fiber.

In addition to the wonderful benefits discussed above, research indicates that flaxseed may play a protective role against cancer including breast cancer, prostate cancer, and colon cancer. Flaxseed may lower blood glucose and A1C levels in some individuals, which is important for diabetes management. However, it is important that diabetes patients monitor their blood glucose closely when they supplement with flaxseed as their blood glucose can drop too low. Flaxseed is also thought to protect against cardiovascular disease. Additionally, flaxseed may be effective in managing mild menopausal symptoms. Taking 40 mg of flaxseed by mouth each day reportedly reduces the frequency of hot flashes and night sweats in menopausal women.  

Flaxseed can be purchased in multiple forms, including flax (or flaxseed) oil, flax meal (ground flaxseed), and whole flaxseed. Flaxseed oil should be kept refrigerated. To get the most nutritional benefit, consume flaxseed within 24 hours of grinding. Flaxseed can easily be incorporated into many foods such as baked goods, dark meats, oatmeal, and smoothies. Before supplementing your diet with flaxseed, consult your doctor. Until more information is known about flaxseed, pregnant and lactating women are not encouraged to supplement their diet with flaxseed. Furthermore, because flaxseed can slow down the blood clotting process, individuals with bleeding disorders should not use flaxseed supplements.

Submitted by:

Jennifer Heidel, MS, RD Eligible

Smart Snacking!

Make snacks work for you by choosing nutrient-rich foods from the grains, fruit, vegetable, dairy and protein food groups. Snacks can boost your energy between meals and supply essential vitamins and minerals. There is a place for snacks in a healthy eating plan. Just choose wisely:

• Think of snacks as mini-meals that contribute nutrient-rich foods. You can fit snack calories into your personal healthy eating plan without over-spending your day’s calorie budget.
• Snack only when you’re hungry. Skip the urge to nibble when you’re bored, frustrated or stressed. Feed the urge to do something by walking the dog or working in the garden.
• Keep portion control in mind. Have a single-serve container of yogurt or put a small serving of nuts in a bowl. Eating directly from a multiple-serving package can lead to overeating.
• Plan snacks ahead of time. Keep a variety of nutritious ready-to-eat supplies on hand, such as whole-grain crackers and low-fat cheese.

Get creative with the following snack suggestions by swapping out different fruits, vegetables and grains to keep your snacking exciting!

 Snacks with 200 calories or less: 

• One tablespoon peanut butter spread on slices of a medium apple
• One cup tomato soup with five whole-grain crackers
• Three cups air-popped popcorn sprinkled with three tablespoons grated Parmesan cheese
• Small baked potato topped with salsa and1 ounce low-fat cheese
• Toaster waffle topped with ½ cup blueberries and 2 tablespoons low-fat yogurt
• Six whole-wheat crackers and one slice low-fat Colby cheese
• Fruit smoothie: Blend 1 cup fat-free milk ½ cup frozen strawberries and ½ banana
• One 6-inch flour tortilla with ¼ cup black beans and 2 tablespoons fresh salsa
• Quick-to-fix salad: 2 cups mixed greens with ½ cup mandarin oranges, 1 tablespoon sliced almonds and 2 tablespoons reduced-fat dressing
• Mini-sandwich: Whole-grain dinner roll with 1 slice deli turkey, 1 slice low-fat cheese and mustard
• Snacks with 200 to 300 calories for
• Tri-color veggie snack: 6 baby carrots, 10 sugar snap peas (or green pepper strips), 6 cherry tomatoes and 2 tablespoons reduced-fat ranch dressing for dipping

Snacks with 200 to 300 calories for active adults, teens and athletes:
Refuel between meals or after a work-out with these higher-calorie snacks. Watch serving sizes to stay within the range of 200 to 300 calories.

• Whole wheat pita cut into wedges with 2 tablespoons hummus for a dip
• Yogurt parfait: Layer 6 ounces fat-free yogurt, ½ cup berries and ¼ cup granola
• Trail mix: Mix 20 almonds, miniature box of raisins, and ¼ cup sunflower seeds
• Instant oatmeal made with fat-free milk with 1 tablespoon honey, ½ cup sliced peaches and dash of cinnamon
• One 4-ounce fat-free, ready-to-eat vanilla pudding with ½ cup fresh fruit and 5 vanilla wafers
• Veggie pizzas: Split whole wheat English muffin. Top with 2 tablespoons low-fat cream cheese, ½ cup diced fresh veggies and one ounce low-fat mozzarella cheese
• Cinnamon-raisin mini-bagel spread with one tablespoon peanut butter
• Hot chocolate made with low-fat or fat-free milk and a small oatmeal cookie
• Whole-grain toaster waffle with 1 ½ tablespoons chocolate-flavored hazelnut spread
• Banana split: banana sliced length-wise topped with ½ cup frozen yogurt and a tablespoon of chopped nuts

Information from the Academy of Nutrition and Dietetics (formerly the American Dietetic Association). The Academy is the world's largest organization of food and nutrition professionals and is committed to improving the nation's health and advancing the profession of dietetics through research, education and advocacy. Visit the Academy of Nutrition and Dietetics at www.eatright.org.

Fats: The Good, The Bad, & The Ugly

Fats get a bad rap, but your body actually needs certain fats to survive. In the body, fats provide energy, encourage cell growth, help protect your organs, keep your body warm, absorb some nutrients and produce hormones (2). 

Fats are perceived in a negative light because they are often to blame for weight gain. At 9 calories per gram, fats are the most concentrated source of energy (carbohydrates and proteins both provide  4 calories per gram). 

Fats are divided into three groups: unsaturated fats (the good), saturated fats (the bad), and trans fats (the ugly).

• The Good: The unsaturated fat group contains monounsaturated fats and polyunsaturated fats. These types of fats can actually help decrease your risk of heart disease (1). They help lower cholesterol levels and can be found in avocados, olive oil, and nuts. Fats are measured in your blood by cholesterol levels and triglycerides, which is usually a direct reflection of your dietary intake. Keeping your cholesterol  levels within the normal range is important to prevent chronic diseases such as cardiovascular disease. These fats are often termed “heart healthy” because they help to raise good cholesterol levels (HDL) and decrease bad cholesterol levels (LDL). Researchers found that an increase of 5% in polyunsaturated fat to replace saturated fat intake, resulted in a 10% decreased risk of developing coronary heart disease (3).
• The Bad & The Ugly: Saturated and trans fats, raise “bad” cholesterol and decrease “good” cholesterol levels (1).  These types of fats can be found in meat, fried foods, cakes, butter, biscuits, muffins, and some processed food. How do you know if a food has trans fat? Look for "partially hydrogenated oil" in the ingredients on the food label.

Because fats are a concentrated source of calories, they should be limited, but certainly not avoided.  About 30% of your total calories for the day should come from fats, which equates to about 6-8 teaspoons per day.  For a 2,000 calorie diet, that is about 600 calories or about 65-70 grams. 

So how do you ensure you’re eating enough of the good fats and not too much of the bad fats?  Of course sticking to whole grains, lean protein sources, low fat dairy, and plenty of fruits and vegetables will help you keep your fat intake on tract. 

 

 

Take Home Messages:

• Make most of your fat intake from “good” fat sources such as salmon, olive oil, canola oil, nuts
• Choose low-fat dairy: drink fat-free or 1% milk, choose low-fat cheeses, yogurt and cream
• Choose lean cuts of protein such as turkey, chicken, pork loin, beef tenderloin, lean ground beef, fish and legumes choose meat that is baked, broiled or grilled and not fried
• Switch to low-fat condiments such as low-fat or fat-free salad dressings and mayonnaise
• Limit cream based foods such as alfredo sauce and cream based soups
• Decrease your portion of fried foods; choose baked or grilled varieties instead
• Switch from cooking with butter to cooking with oil, specifically olive, canola oil or peanut oil
• Look at nutrition labels- if most of the fat source is saturated fat, limit your portion.

 

Sources:

1. American Diabetes Association, American Dietetic Association.  Choose your foods: Exchange list for diabetes. ADA 2008.

2. American Heart Association.  Fats 101. Available at: http://www.heart.org/HEARTORG/GettingHealthy/FatsAndOils/Fats-101_UCM_304494_Article.jsp.  Accessed on June 26, 2012.

3. Mozaffarian, D, Micha, R, Wallace, S.  Saturated Fat: A systematic review and meta-analysis of randomized controlled trials.  Plos Medline. 2010: 7(3).

Dark Chocolate: A Treat for Cardiovascular Health

I eat dark chocolate almost every day. Anyone who knows me well knows that my chocolate of choice is Ghirardelli’s Intense Dark 72% Cacao Twilight Delight – yum!

Thus, you can imagine that I was excited to stumble upon a CBS news article a couple weeks ago titled, “Daily dark chocolate good for the heart, study finds" (you can read the CBS news article here).

But what does that mean?

As a researcher, I was inspired to investigate further. The author cites a recent study (published in the British Medical Journal in May 2012) that examined dark chocolate consumption as a prevention therapy in people at high risk of cardiovascular (heart) disease. In short, these Australian researchers found that daily consumption of dark chocolate can reduce cardiovascular events (read the full study article here).

As I skimmed through the journal article, a few questions came to mind. I searched for answers (consulting other references when needed), summarized below:

1.      What was the study population?

The study population consisted of 2,013 people with high blood pressure who met the criteria for metabolic syndrome, with no history of cardiovascular disease and not receiving antihypertensive therapy. My first thought – this doesn’t apply to me.

2.      What is metabolic syndrome?

Metabolic syndrome is the name for a group of risk factors that occur together and increase the risk for coronary heart disease, stroke, and type 2 diabetes. It is present in individuals meeting 3 or more criteria for blood pressure, fasting blood sugar (glucose), waist circumference, HDL cholesterol, and/or triglycerides.

Read more about metabolic syndromeand diagnostic criteria here.

An RD & CSA: Weeks 8 and 9

Can you believe we're already in August? This summer has flown by ... and I've gone through so many wonderful fruits and vegetables. Here's a look at my stash from weeks 8 and 9! Don't forget to check out the recipe below!

Red onions, watermelon, kale, tomatoes, tomatilla, leeks, potatoes

{ Week 8 Share }

I went on vacation right after picking up week 8's share. I made some delicious salsa and cut up the watermelon for the road trip! But before I left, I tried a recipe for Spicy Kale-Stuffed Shells from PreventionRD.com. They were amazing... and I actually followed the recipe exactly. Amazing, right? Check out her site - she has tons of nutritious and delicious recipes! She also provides the nutrition info for her recipes.

Tomatoes, eggplant, cantaloupe, onions, potatoes, kale, squash, zucchini

{ Week 9 Share }

Week 9 was much like week 8... busy and just trying to cook and eat everything before I went out of town. The first eggplant showed up this week and I am loving it! Have you tried any new eggplant recipes lately?

My RD friend shared some recipes with me for the blog. Here's a fantastic one for your kale and tomatoes (recipe calls for canned but you can always chop up some fresh ones!).

{ Recipe }

Spinach & Kale Lasagna (makes 15 servings)

9 lasagna noodles

1 lb ground beef (92/8%)

2 cans diced tomatoes

1 can tomato paste

1 medium onion, diced

½ medium green pepper, diced

7 cloves garlic, minced or pressed

2 cups baby spinach

4 ½ cups kale, chopped

1 cup part skim ricotta cheese

1 cup fat free cottage cheese

2 cups part skim mozzarella cheese, shredded

10- 12 leaves fresh basil, roughly chopped

1 Tbsp Italian seasoning

1/8 tsp crushed red pepper

1/8 tsp black pepper

Preheat oven to 350 degrees.

Cook pasta according to package directions.  Add spinach and kale to boiling pasta water and cook ~ 30 seconds.  Drain noodles and spinach & kale.

Cook ground beef, when cooked thoroughly, add onions, green peppers, and garlic.  Saute ~ 2 minutes and then add canned tomatoes and tomato paste.  Add  basil, Italian seasoning and pepper.  Cook on medium heat for an additional 10 minutes.

Remove sauce from heat.

Combine ricotta, cottage cheese, and 1 cup mozzarella cheese.

Begin layering and creating lasagna in a 9x13 pan by starting with a layer of sauce, noodles (3 noodles/ layer), cheese mixture, spinach/ kale mix then sauce again.

Top final layer of noodles with sauce and remaining 1 cup mozzarella cheese.

Cover with aluminum foil.  Bake for 45 minutes, remove aluminum foil and bake for another 15 minutes.

Let cool for 10 minutes.  Cut lasagna into 15 servings.

Nutrition Facts per Serving: 224 Calories, 7 grams Fat, 17 grams Protein

Helpful hint: Serve your lasagna with a great big salad - remember half your plate should be fruits  and/or veggies!

Have a wonderful weekend!

Jen, MS-MPH, RD, LDN

The Scoop on Whole Grains

What is a Whole Grain? A whole grain has three parts:

• The Bran
• The Endosperm
• The Germ

How Does White Compare to Whole Wheat Bread?

• White bread only contains the endosperm.  The bran and germ have been removed during processing.
• Whole wheat bread has additional fiber and B vitamins that are missing from white bread.
• Fiber makes us feel full longer and keeps our bodies running on a regular schedule.
• B vitamins help our bodies use the energy we get from foods more easily and gives us an extra boost.

How Many Servings of Whole Grains Do We Need Each Day?

• At Lest 3- 1 ounce servings of whole grains per day to enjoy the disese preventing benefits
• One slice of whole wheat bread equals 1 serving of whole grains

Interested in Other Good Sources of Whole Grains?

• 3 cups air popped popcorn
• 1/2 cup cooked oatmeal or grits
• 1/2 cup cooked whole wheat pasta
• 1/2 cup cooked brown rice or barley

Submitted By:
Jennifer Helvey
UTK Dietetic Intern

Adapted from:
http://www.fda.gov/downloads/ForConsumers/ConsumerUpdates/UCM152011.pdf