Thursday, February 9, 2012
Tuesday, February 7, 2012
February is American Heart Month
Did you know the #1 killer of women is Heart Disease? More women die of heart disease than all forms of cancer combined. February is American Heart Month and Eat Right Knox wants to make sure you are eating plenty of heart-healthy foods.
Important foods (and examples) to include in your diet for heart health:
Important foods (and examples) to include in your diet for heart health:
- Omega-3 fatty acids (salmon, tuna, olive oil, flaxseed)
- Beans (black, kidney, red beans)
- Nuts (almonds, walnuts)
- Whole grains (brown rice, oatmeal, whole wheat pasta)
- Vegetables (spinach, broccoli, asparagus, tomatoes, red bell pepper)
- Fruits (blueberries, oranges, cantaloupe, papaya)
There are plenty of other heart-healthy foods to try! Find out which ones you like the best and make it a habit to eat them more often!
If you would like more information about Heart Disease, please visit the American Heart Association's website.
For help on creating a nutritious and heart-healthy diet, consult a registered dietitian in your area, and visit our Heart Health and Diet section.
Source: Academy of Nutrition and Dietetics' Tip of the Day.
Wednesday, February 1, 2012
What is BMI?
BMI stands for Body Mass Index and is calculated from your height and weight. It is an alternative to a direct measurement of body fat, such as underwater weighing. One size does not fit all, though. Other factors such as body build, age and ethnicity are not considered in this equation.
You can calculate your BMI with this formula: [weight (in pounds) / height (in inches) squared] x 703 or use our BMI calculator.
The Centers for Disease Control and Prevention (CDC) uses BMI to define terms like overweight and obese:
Please note the above information is for adults. A child's BMI is calculated the same way but then plotted on the appropriate growth chart (BMI-for-age). Since children are still growing, the adult categories should not be used to determine a child's weight status. For more information, please visit the CDC's website on growth charts.
To figure out your BMI and find a nutrition plan that works for you, consult a registered dietitian in your area and check out our Understanding Body Mass Index page.
*Reminder: New name, same commitment to your nutritional health. The American Dietetic Association is now the Academy of Nutrition and Dietetics.
Information from the Academy of Nutrition and Dietetics' Tip of the Day.
You can calculate your BMI with this formula: [weight (in pounds) / height (in inches) squared] x 703 or use our BMI calculator.
The Centers for Disease Control and Prevention (CDC) uses BMI to define terms like overweight and obese:
- Underweight: BMI below 18.5
- Normal weight: 18.5 to 24.9
- Overweight: 25.0 to 29.9
- Obese: 30.0 and above.
If you know your weight and height, use this chart to determine your BMI!
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| Source: http://www.nhlbi.nih.gov/guidelines/obesity/bmi_tbl.pdf |
Please note the above information is for adults. A child's BMI is calculated the same way but then plotted on the appropriate growth chart (BMI-for-age). Since children are still growing, the adult categories should not be used to determine a child's weight status. For more information, please visit the CDC's website on growth charts.
To figure out your BMI and find a nutrition plan that works for you, consult a registered dietitian in your area and check out our Understanding Body Mass Index page.
*Reminder: New name, same commitment to your nutritional health. The American Dietetic Association is now the Academy of Nutrition and Dietetics.
Information from the Academy of Nutrition and Dietetics' Tip of the Day.
Thursday, January 26, 2012
9 Tips for Eating Healthy on the Run
As a dietetic intern with a small budget, I am always looking for a great deal on my grocery items. I tend to look for items at the grocery store that are healthy, budget-conscience, and pack easily without spoilage. For this reason, I have compiled a list of ways that I have survived on a dime, and on the run!
1. Marked-down groceries. These deals are found in most every store. My personal favorite is when I can find marked-down produce. In the Knoxville area, I have found a few places that sell good products for cheap. At Food City, there is always a discount produce rack. On any given day, there will be 8 yellow bananas for around $1.00. At Kroger, when it is close to the sell by date, I like to buy guacamole, because it will be half of the price, and the product is able to be frozen for longer keep. Finally, at Big Lots, there is a bread rack. Name brand breads of all kinds can be found for about $1.10. **Note: Many of the items described in this section are close to their sell-by date. These items should be consumed soon and/or stored safely for long time use (such as frozen). Always remember, “if in doubt, throw it out”.
2. Couponing. Couponing has become a revolution. I, personally, do not contribute much of my free time to coupon cutting, but know that these can save money at the register. Coupons can be found in the paper, online, in some magazines, and from writing in to the company.
3. While you are at home, create a written meal plan for the week and make a grocery list of things that you need to make these items. While you are at the store, stick to the list. This seems simple, but store marketing is tough. If you stick to the list, it cuts down on money spent on impulse buys.
4. Use one thing many times. One of my favorite examples of this is a can of tomato sauce can be used for pizza, pasta, and chili, all in the same week. One can of tomato sauce is priced around $1.00, and can feed you for a week. This concept can be used with beans (beans, chili, salad topper) and chick peas (chili, salad topper, and hummus).
1. Marked-down groceries. These deals are found in most every store. My personal favorite is when I can find marked-down produce. In the Knoxville area, I have found a few places that sell good products for cheap. At Food City, there is always a discount produce rack. On any given day, there will be 8 yellow bananas for around $1.00. At Kroger, when it is close to the sell by date, I like to buy guacamole, because it will be half of the price, and the product is able to be frozen for longer keep. Finally, at Big Lots, there is a bread rack. Name brand breads of all kinds can be found for about $1.10. **Note: Many of the items described in this section are close to their sell-by date. These items should be consumed soon and/or stored safely for long time use (such as frozen). Always remember, “if in doubt, throw it out”.
2. Couponing. Couponing has become a revolution. I, personally, do not contribute much of my free time to coupon cutting, but know that these can save money at the register. Coupons can be found in the paper, online, in some magazines, and from writing in to the company.
3. While you are at home, create a written meal plan for the week and make a grocery list of things that you need to make these items. While you are at the store, stick to the list. This seems simple, but store marketing is tough. If you stick to the list, it cuts down on money spent on impulse buys.
4. Use one thing many times. One of my favorite examples of this is a can of tomato sauce can be used for pizza, pasta, and chili, all in the same week. One can of tomato sauce is priced around $1.00, and can feed you for a week. This concept can be used with beans (beans, chili, salad topper) and chick peas (chili, salad topper, and hummus).
Wednesday, January 11, 2012
New Year, New Fridge
We all might not be able to purchase a new refrigerator, but that doesn't mean we can't make an old refrigerator like new. Create a schedule for routine fridge cleaning and stick to it. A bacteria-filled fridge might be making you sick.
Follow these tips for a clean, germ-free refrigerator:
For more information on keeping your refrigerator safe and removing odors, download our refrigerator memo and make sure your fridge passes the test. For more home food safety tips, visit homefoodsafety.org.
*Reminder: New name, same commitment to your nutritional health. The American Dietetic Association is now the Academy of Nutrition and Dietetics.
Information from the Academy of Nutrition and Dietetics' Tip of the Day.
Follow these tips for a clean, germ-free refrigerator:
- Make sure your refrigerator is set to below 40°F. The best way to regulate this is to place a refrigerator thermometer on the middle shelf.
- Manage your leftovers and make sure all foods are thrown away by their expiration date.
- Always follow the manufacturer's cleaning instructions and avoid using solvent cleaning agents, abrasives and all cleansers that may impart a chemical taste to food or ice cubes, or cause damage to the interior finish of your refrigerator.
- Clean the exterior with a soft cloth and mild liquid dishwashing detergent, cleansers or polishes made for appliance use.
- The front grill should be kept free of dust and lint to permit free air flow to the condenser. Clean the condenser coil several times a year with a brush or vacuum cleaner.
- Don't forget to clean the refrigerator handle, too.
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| Source: Microsoft Office |
*Reminder: New name, same commitment to your nutritional health. The American Dietetic Association is now the Academy of Nutrition and Dietetics.
Information from the Academy of Nutrition and Dietetics' Tip of the Day.
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