Nutrition 2011: MyPlate

MyPyramid to MyPlate ...Wondering how to work this into your life?  The MyPlate is an icon that has been developed to help individuals visualize the appropriate amounts and portions of food from each food group.  There are five food groups: Grains, Vegetables, Fruits, Dairy, and Protein.  The new key messages are based on the 2010 Dietary Guidelines.  Note the vegetables group is larger than the grains group on the MyPlate when comparing to the MyPyramid, thus encouraging people to increase the amount of vegetables on their plate.  The "Selected Messages for Consumers - Make half your plate fruits and vegetables." 

Healthy Tip of the Day:  Eating pasta tonight?  Try adding an extra scoop of tomato sauce to your pasta and add a salad with a twist: toss some cucumbers, tomatoes, and bell peppers in some low-fat or fat-free dressing to add a little more zing to your plate.    

Nutrition 2011: Protein Pancakes

Looking for an egg-citing way to bulk up your pancakes?  In place of traditional pancakes try adding some extra protein and calcium to your day while sneaking in some whole grains.  Protein pancakes will provide you with more natural and cheaper way to add more protein to your day. 

Healthy Tip of the Day:  Try protein pancakes
   
1/3 cup of dry oats
1/2 cup of cottage cheese
1 teaspoon of vanilla
2 eggs
2 egg whites

Blend ingredients together. Pour desired amount on hot and lightly sprayed skillet.  Add fruit preserves in place of syrup.

Nutrition 2011: New Sodium Recommendations

The recommended sodium (salt or sodium chloride) intake has now been reduced to no more than 1,500mg per day.  Many experts indicate diets high in sodium increases the risk of cardiovascular diseases.  Americans are consuming more than 2.5 times higher than the suggested 1,500 (American Heart Association, Inc., 2011).  So who is going to be the next creative creature to inspire Americans to reduce their daily intake of sodium?  Star athletes, Hollywood’s paramount entertainers, and good old grandma might have a better influence than unfortunately our health care professionals.  Robert De Niro, Ellen DeGeneres, Dr. Oz… any takes?  In the meantime, let’s identify ways to gradually decrease our sodium intake.

Healthy Tip of the Day: Buyers beware of prepackage foods and frozen meals, which can vanquish your attempt to be sensible with your sodium intake.  If time allows, attempt to start making meals from scratch or partially from scratch.  When making soups, use low sodium broths or add a several potatoes to soups that have already been made.  Potatoes are a great way to reduce sodium, and when you are finish cooking just remove them from the soups.  For more information on reducing your sodium intake visit: http://www.americanheart.org/presenter.jhtml?identifier=4708

http://www.cdc.gov/Features/Sodium/

Nutrition 2011: School Lunches

I applaud the President and Mrs. Obama, as well as their Administration for initiating change in child nutrition programs, which will show great changes in school lunches.  The Healthy, Hunger-Free Kids Act of 2010 will allow low-income children to be exposed to healthier foods, as well as have the opportunity to participate in better eating.  I understand new agendas and ideas are not perfect or fool proof; however, some initial concerns of mine are that we are making drastic changes in the child's diet. 

Although, I am 100% on board in regard to providing children with healthier food options, I believe as any individual it takes time to transition to a new habit or food.  I am sure we are going to see a mixture of reactions to the new school lunch menus, some children will feel at home, as they are already eating whole grain foods or another healthy food, while other children might get the case of neophobia and entirely protest participation in eating "healthy food" because they are not familiar with whole grains, skim milk, and/or jicima.  

I feel children need time and tricky ways to be exposed to foods, so that they are more accepting to the new food.  I believe we should start offering whole grains gradually, such as mixing half of whole wheat pasta and half of white pasta with marina sauce so that children may develop a taste for a more advance flavor.  Another idea could be to add vegetables to foods they already enjoy eating such as meat loaf or spaghetti and meatballs, but hide the vegetables by pureeing them and adding them into the entree. 

For more information on a sample of the new lunch menu:
   http://www.whitehouse.gov/sites/default/files/cnr_chart.pdf

Healthy Tip of the Day: When working with kids, be creative... make foods into shapes, faces, add a variety of colors, and give them time to adjust to new foods and offer the food more than once.  Also, allow your child to be included in the meal making process, such as allowing them to plan the meal, go shopping with you for the food, and/or cooking the food, usually this will help your picky eater to start to let his or her guard down about new foods. 

President Obama and Mrs. Obama (2) Healthy Hunger-free Kids Act
http://www.youtube.com/watch?v=O5lUWRIBXrU

Nutrition 2011: Identifying whole grains

Current trends report  Americans are not getting enough whole grain in their diet.  The 2010 Dietary Guidelines for Americans and MyPyramid recommend a specified number of grains and whole grains needed depends on a your age, gender, and physical activity level.  Go to www.mypyramid.gov to find out more!

Healthy Tip of the Day: Try to avoid spending money on grains that claim or appear to be whole grain.  The best place to see if something is whole grain is the Ingredients on the food package; the first word should say "whole" and then fill in the blank of the type of grain the company is using.

Example:

Whole grain:

Ingredients: Whole grain oats

Refined grain: (Not whole grain)

Ingredients: Enriched wheat flour

Nutrition 2011: Nuts

Does your energy level seem to deplete by the afternoon?  Are ready for that double espresso mocha latte? Are you looking for a mid-afternoon snack that has both mental and physical boosting capacities, and still offers you the right amount of fat and protein to help you keep your health on track?  Want some squirrely energy?  Try adding nuts to your diet.

Healthy Tip of the Day: Try adding an extra crunch to your day with whole natural almonds (1 oz/about 24 nuts), which will provide your body with 6 grams of protein and 3 grams of dietary fiber!  Try not to splurge too much on the roasted or added salt, which may send you in the wrong path.  Unroasted nuts are less complicated for the body and more beneficial for your health.  Not a fan of almonds?  Try another type of nut you enjoy!

Nutrition 2011: Avocados

Why does fat always get a bad rap?  I believe 2011 is the year to let people know that there are fats out there that actually work toward promoting good health.  Fascinating right?  Ladies and gentlemen may I have your attention please?  The body actually likes fats called monounsaturated and polyunsaturated fats, which can possibly lower your "BAD" cholesterol (LDL) among some other charming performances.  According to the American Heart Association, the average person can consume around 50-70 grams of total fat each day. 

Healthy Tip of the Day:  Try replacing your mayonnaise with a heart healthy avocado slice.  You know, the green stuff that people use to make guacamole out of... Avocados are packed full of nutrients, such as B-Vitamins, high in fiber, and monounsaturated fats (aka the fats your body likes).