Farmers' Market: April - November 2013

Finally, summer is here and we can all enjoy the bounty of fruits and vegetables that East Tennessee has to offer. East Tennessee has a rich agricultural community, offering a wide variety of local foods including meat, produce, and dairy!

We are lucky to have access to heirloom fruits, vegetables, and grain such as Cherokee purple tomatoes, pesticide-free strawberries, and Hickory Cane corn in East Tennessee. We can also buy grass-fed beef, free-range chickens and eggs, and the prosciutto of the South—Benton’s bacon! Eating locally and in season can change your perspective on how incredible fruits and vegetables can taste. Eating your vegetables is hardly a chore when they’re bursting with flavor and freshness. Market season allows the farmers and artisans to exhibit their hard work and we’ve been looking forward to it since December.

Visit every vendor
There are numerous vendors at every farmers market, and each has special heirloom varieties of produce that cannot be seen in a regular grocery store. These include heirloom red, green, or purple okra, purple beans, ambrosia corn, watermelon radishes, over 20 types of tomatoes, and much more. There are also vendors who sell handmade products such as buttermilk soap, candles, goat cheese, and granola. 
 

Food
Getting hungry while picking your produce? Don’t worry! There are several food trucks and stands to satisfy your cravings. Dale’s Fried Pies, Pop Culture popsicles, Savory and Sweet truck, Cruze Dairy Farm Milk Bar and many others have specialty foods you cannot find at other restaurants.

Giving back to your community
Not only is shopping at your local farmers market a fun and delicious experience, it is a chance to give back to your community. Buying locally supports the farmers and artisans to create and expand their business. Buying locally also takes some of the guess work out of choosing foods that are safe and nutritious—as you can ask the farmer directly about his or her growing and harvesting practices. Farmers also tend to have great ideas for how to prepare the produce if it’s new to you.

Flexibility
There is a market for almost every one. Whether you live in Norris or Sequoyah Hills, there is a market open near you. Here is a list of all of the market times and locations compiled by Rebecca Simmons for FamilyFriendly Knoxville. If you’re not from this region, see Pick Tennessee Products for a list of markets all over TN. Also see Growing Seasons to find out what is in season.

Contributed by Jaanki Purohit 2013 UTK Dietetic Intern

Memorial Day Menu Tips

Who doesn’t love a reason to gather family, celebrate, and enjoy scrumptious, homemade food? A few words come to mind when I think of the official summer kick-off: Crank up the grill. There is nothing that says summer quite like the aroma of grilled meats carried by a gentle summer breeze coupled with the harvest of beautiful fruits and vegetables to enjoy. As the summer rolls in, Memorial Day celebrations give us an opportunity to get started on the right track for season-long indulgence in the best of what summer has to offer. The sun isn’t the only bright star of the season; summer hosts a number of beautiful fruits and vegetables to make your Memorial Day healthy and satisfying to all your guests.

Memorial Day honors the fallen soldiers who protected this country. Not surprisingly, many choose to prepare classic American dishes that may be heavy in calories. This kick-off to summer doesn’t have to be the end of healthy eating! Here a few tips to get your Memorial Day celebration started off on the right track.

1. Go lean! Thinking of grilling hamburgers and hotdogs but want a healthier alternative? Turkey burgers can be a great substitute for higher fat meats such as ground beef. Create a toppings bar with fresh tomatoes and greens from your local farmer’s market and give your guests the chance to create their own burger. Instead of white hamburger buns, go for whole-wheat buns to throw in some added fiber to your dish.
2. Take advantage of nature’s harvest. Summer not only brings the heat but also a myriad of fresh fruits and vegetables that can add some vibrant colors to any dish you prepare. In honor of the fallen soldiers, many tend to prepare dishes that highlight the red, white, and blue colors of the American flag. One easy way to do this is to use fresh summer strawberries, blueberries, and low-fat cheese and arrange the fruits seen in the picture below to create a wholesome, appetizing dessert for your guests.

   

   
   
3. Grilled vegetables make a winning side item.  A festive veggie kabob could be a combination of sliced squash, zucchini, red onion, and bell pepper skewered and grilled to perfection to make a tasty side dish for your guests. It’s quick and easy to prepare. Better yet, the clean-up is a breeze!
4. 100% fruit juice popsicles will have everyone staying cool. What is more refreshing in the summer than a cool popsicle on a hot summer’s eve? Instead of the sugary popsicles sold in the store, opt to make your own! Several grocery stores sell popsicle molds that you can use to create your own treats. Just pour your favorite 100% fruit juice or sparkling fruit water into the molds for a cold, invigorating dessert to beat the heat of summer.

Please visit this website for more fun recipes for your Memorial Day Celebration!

Contributed by Meredith Howell, 2013 UTK Dietetic Intern

Guest Post & Link: Even before they are school aged, toddlers are fed junk food at day care

Are you worried about what your child is getting to eat at day care? Knoxville Academy of Nutrition and Dietetics Member, Sarah Griswold, RD, recently wrote a blog article for MomsRising.org.
______________________________________________________________________

By trade, I am a registered dietitian.  So, I know a lot more than the average mom about what to eat and what not to eat.  In fact, my mother is also a registered dietitian, so the basics of a healthy diet were part of everyday life for me growing up.

As a dietitian, I know the importance of healthy diet for proper physical and mental development.  I also know the importance of having family meals for social and emotional development.  Giving my daughter the best possible start in life is a priority for me and began even before she was born.  I ate a wide variety of nutritious food during my pregnancy and breastfed my daughter for 2 years. Extended breastfeeding is not something that is celebrated in my part of the country.  Most breastfed infants born in the Southeast are lucky to be breastfed for the first 6 months of life.  Research has clearly shown the health benefits of being breastfed; yet, we live in an environment that is not always supportive of mothers who are trying to do this.

As a working mom, my toddler attends child care.  I give her fruit before “school,” then they feed her a morning snack, lunch and an afternoon snack.  My problem is the selection of snacks.  I look at the menus and see Oreos along with other items that I don’t consider nutritious being given to her at snack time.  As with many good Americans (including her parents), my little girl’s favorite foods are simple carbohydrates.  Crackers, cookies, pancakes, and pizza top her list.  She also happily eats fruit, veggies, and many other nutritious foods, but I worry about her preferences and the precedent being set at the child care facility.

Read the rest of the article here.

Nutrition in the Garden

In addition to providing essential vitamins and minerals, diets rich in fruits and vegetables may play a role in reducing the risk for developing chronic diseases such as obesity and heart disease. Unfortunately, many Americans fall short of meeting the recommended number of servings of fruits and vegetables per day (at least 5 servings, such as a small piece of fruit or a half cup of vegetables.) The national Healthy People 2020 has listed improving food and nutrient consumption (including fruits and vegetables) as a Nutrition and Weight Status Objective. Research suggests that gardening can improve dietary intake of these foods, particularly in children.

Gardening is a perfect way to relieve stress, exercise, save money, and improve access to nutrient-rich fruits and vegetables. Depending on the hardiness of the plant, spring time is the time to start planting. Some plants can be started earlier from seeds grown indoors and then transferred outside when the ground is warmer. A well-developed garden can provide many of the non-staple foods that a family needs every day of the year.

Basic techniques to keep your garden fresh and flourishing (adapted from Urban Extension, Illinois):

• Choose a good location.
• Plants depend on good soil and the appropriate amount of sunlight to grow. Most vegetables need at least 6-8 hours of sunlight, but leafy vegetables require less. Watch out for nearby trees and shrubs that could compete for water and nutrients.
• Choose the right plants.
• Start by choosing plants that will not be wasted. Grow what you like! Choose hybrid vegetables that are heartier and sturdier than other vegetables. Select seeds that have been evaluated and earned the All-American Selections award.
• Provide plants with good nutrients.
• Prepare the soil before planting to improve the soil structure. Use vegetable garden fertilizer or organic fertilizers like peat moss, compost, or composted cow manure.

Another advantage to a home garden is the option to pick and savor fruits and vegetables at their peak flavor. When harvesting vegetables, be careful not to bruise, break, or nick them as damaged produce will not last as long. Additionally, only harvest good quality food. Different fruits and vegetables require different storing conditions. Temperature and humidity are the main factors to consider.

With time, practice, and a little patience, a home garden can become a relaxing hobby and a nutritious addition to a healthy diet.

Katelyn Parker
UTK Dietetic Intern

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Happy National Nutrition Month® 2013!

This year's theme, "Eat Right, Your Way, Every Day," encourages personalized eating habits and styles. Many different factors can affect someone's food choices.

Tell us: How do you eat right, your way, every day?

 

Registered Dietitians (RDs) can help you make informed choices!



 

From the Academy of Nutrition and Dietetics: National Nutrition Month® is a nutrition education and information campaign created annually in March by the Academy of Nutrition and Dietetics. The campaign focuses attention on the importance of making informed food choices and developing sound eating and physical activity habits. This year is the 40th anniversary of National Nutrition Month®.

Keep Your Heart Healthy During American Heart Month

The month of February allows us multiple opportunities to celebrate our hearts! Not only does this month feature Valentine’s Day as an appreciation of our love for one another, but it is also home to American Heart Month which calls to our attention the importance of heart health. Although heart disease is the leading killer of both men and women in the United States, it is in many cases preventable or controllable. There are numerous actions we can take to improve our heart health, and following a heart-healthy diet is one of many. The following list outlines ways we can highlight foods that protect and preserve our hearts and vessels:

 

• Substitute unhealthy saturated fats with heart-healthy unsaturated fats. Saturated fats are linked with higher cholesterol levels, which are a risk factor for heart disease. These fats are found in animal products (meats, full-fat dairy products/cheeses, and butter) and the tropical oils (coconut oil, palm oil, and palm kernel oil). Healthier choices that are associated with improved cholesterol levels are monounsaturated and polyunsaturated fats and include products such as nuts and seeds; fatty fish; and olive, canola, safflower, and sunflower oils. 
• Choose lean protein and low-fat dairy over higher-fat alternatives. Lean protein and 1% or skim milk, yogurt, and cheese contain less fat and therefore protect your heart and vessels. Limit your red meat intake to once per week and instead choose alternatives such as the white meat portions of chicken and turkey, pork tenderloin, soy products, egg whites, and beans and legumes.
• Feature fatty fish every week. Fatty fish are high in heart-healthy polyunsaturated fats. To obtain these benefits, choose fatty fishes like salmon, herring, mackerel, trout, and sardines at least twice a week.
• Snack on nuts and seeds. Nuts and seeds – particularly walnuts, pecans, almonds, flaxseed, and sesame seeds – are also high in polyunsaturated fats and make a great heart-healthy food choice. To up your intake of protective fats, protein, and fiber, snack on a handful of unsalted nuts and seeds per day.
• Balance your diet with fruits, vegetables, and whole grains. Not only do fruits, vegetables, and whole grains pack a punch with a multitude of vitamins and minerals, but they also contain fiber which keeps you full longer and lowers cholesterol levels. Balance a diet of heart-healthy fats with a wide variety of 3-5 servings of fruits and vegetables a day. Additionally, keep at least half of your grain intake from whole grains.
• Limit sodium to 2300 mg per day. Because high blood pressure is a risk factor for heart disease, it is important to keep an eye on your sodium intake. To limit your daily sodium intake, avoid cured or processed meats that are packaged with salt; choose fresh, frozen, or no-salt-added canned vegetables; and add salt-free spices or herbs to your foods instead of using table salt.

 

It is important to remember that the above tips are best practiced in combination with maintaining a healthy weight, exercising regularly, abstaining from smoking, and regularly monitoring blood pressure and cholesterol levels. However, by incorporating these tips into your diet, you are already taking healthy steps to protect your heart in the month of February and beyond!

 

Written by UTK Dietetic Intern

 

 

How to Snack Your Way Through Super Bowl Sunday

It’s that time of year again – Super Bowl XLVII is about to commence.  Whether it’s for the football, commercials, or halftime show, on February 3rd, 2013, many of us will be gathering with family and friends to watch this annual event.  Along with the football and camaraderie, however, comes a lot of mindless eating.  Snacks and drinks generally abound at these Super Bowl parties and given the length of the game, much damage can be done to one’s diet by the end of the night.  But good news – it is possible to enjoy yourself at these parties and not overdo the snacking!  Below is a list of tips to help you “survive” Super Bowl Sunday without leaving you feeling guilty the next day.

1.  Don’t arrive hungry.  Many individuals have the misconception that they can skip meals during the day to save calories for some nighttime munching.  This is a big mistake!  Arriving to a party hungry makes you more likely to overeat while you are there.  Try having a small snack, such as a handful of almonds or a slice of whole grain toast with some peanut butter, before leaving for the party. 

2.  Contribute to the party.  If you’re headed to a friend’s house, ask to bring a dish to the party.  This is a great opportunity for you to bring something healthy that everyone can enjoy.  Ideas include fresh vegetables and hummus, fresh fruit and light yogurt, turkey lettuce wraps, or chilled shrimp.

3.  Survey the spread.  When you first arrive at the party, inspect the foods that are being served.  Plan ahead for the food items you will choose to eat.  Stay away from mayo-laden appetizers and fried foods, as these are often high in calories and fat, and make sure to load up on vitamin-rich fruits and vegetables.

4.  Watch the portion size.  Before piling your plate with food, try to find a small appetizer plate to use.  This will reduce the amount of food you can put on your plate and will likely reduce the amount of food you consume.  If only large plates are available, try filling up half the plate.  After finishing your plate, wait about thirty minutes before returning for more.  Use this time to decide if you truly are hungry for more and if you are, grab more fruits and vegetables.

5.  Step away from the table.  Once you’ve dipped your food, move away from the serving area.  By remaining near the food, you become more likely to return for seconds or thirds.  If you step away from the serving table, you can remove the immediate temptation to return for more.

Most importantly, enjoy your time with family and friends.  Try to be mindful of what you are eating, but don’t waste the evening stressing about food.  By using these tips, you will be better prepared to snack your way through Super Bowl Sunday!

 

Submitted by:

Chrystal Haire, UTK Dietetic Intern

How are your resolutions going?

With the New Year, resolutions to eat better and exercise more have likely been made by many. However, creating broad goals such as these make it easy to falter. Fortunately, it is possible to gain healthier eating habits and engage in more physical activity if small changes are implemented one at a time. It is easy and understandable to become overwhelmed with change, especially when it pertains to one’s diet and overall lifestyle. In this post, simple and manageable ways to incorporate healthy changes into one’s life will be provided and briefly discussed.

Source

Many people have heard the phrase, “breakfast is the most important meal of the day”, but what does it really mean? Breakfast is literally breaking the fast. When one wakes up from a night of sleep, the body requires fuel, i.e. food, to replenish nutrients that were metabolized to maintain the body’s primary functions. If one does not eat anything within a couple of hours of waking, then the body is forced to resort to other stores and parts of the body to obtain fuel. For this reason, it is very important to eat a healthy breakfast in order to set one up for a day of balanced eating. Try to include a whole grain, a protein such as nuts, nut butter, or an egg, and a source of nonfat or low fat dairy to achieve a well-balanced breakfast. For those individuals who do not regularly consume breakfast, this could be set as the first small change.
 

In the office environment, it is easy to snack too much on the candy that may be in the office or the sweets that are left in the break room. Another small change that can be set is to limit the intake of these foods. For some individuals, it may be unreasonable to completely give them up, and this is certainly understandable. Instead, it may be more realistic to set a limit of only enjoying these foods once or twice a week.

 

With hectic work schedules and other life demands, it can be difficult to incorporate physical activity. Thankfully, there are ways to increase one’s physical activity by doing things such as parking farther away from the store, taking the stairs instead of the elevator, and going on a walk during part of one’s lunch break. One could resolve to integrate these changes one at a time rather than all at once. Again, once an individual feels comfortable with the change, (s)he could then focus on the next small change.

 

Hopefully, this post has made the resolutions to exercise more and eat better less intimidating and much more achievable. Remember that one is not a failure if (s)he slips up in some way. Just take it as a learning experience and press onward. Not one person is perfect, and perfection should not be the desired outcome. Feel a sense of pride every time a small change is achieved. Know that every small change adds up and the ultimate prize is a healthier body!

Submitted by:

UTK Dietetic Intern

Happy New Year from Eat Right Knox!

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

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).

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