Sunday, September 24, 2017

Fruit and Veggies - More Matters Month


Fruits and Vegetables Key Consumer Message:

Dietary Recommendations 
for Americans, 2015 - 2020 
Fruits and Vegetables 

There are three reasons to eat the recommended amounts of fruits and vegetables.
1. Most vegetables and fruits contribute a wide variety of nutrients, including folate, magnesium, potassium, dietary fiber, and vitamins A, C, and K. 
2. Consumption of fruits and vegetables is associated with reduced risk of many chronic diseases, such as cardiovascular disease and certain types of cancer.
3. Most fruits and vegetables have no cholesterol and are low in calories and fat. Eating more will help maintain a healthy weight.

From MyPlate.gov
What Foods Are in the Fruit and Vegetable Groups?

Fruits. Any fruit or 100% fruit juice counts as part of the Fruit Group. Fruits may be fresh, canned, frozen, or dried, and may be whole, cut-up, or pureed.

In general, 1 cup of fruit or 100% fruit juice, or ½ cup of dried fruit can be considered as 1 cup from the Fruit Group. The following link lists specific fruits and amounts that count as one cup of fruit (or in some cases equivalents for ½ cup are noted.) MyPlate Fruits. 

VegetablesAny vegetable or 100% vegetable juice counts as a member of the Vegetable Group. Vegetables may be raw or cooked; fresh, frozen, canned, or dried/dehydrated; and may be whole, cut-up, or mashed.  Vegetables are organized into 5 subgroups, based on their nutrient content. Dark-green vegetables; Red and orange vegetables; Beans and peas (legumes); Starchy vegetables; and Others. 

In general, 1 cup of raw or cooked vegetables or vegetable juice, or 2 cups of raw leafy greens is considered as 1 cup from the Vegetable Group. The following link lists specific vegetables and amounts that count as 1 cup of vegetables (or in some cases equivalents for ½ cup are noted).  
MyPlate Vegetables. 


Safety with Fruits and Vegetables
* Rinse and wash fruits and vegetables before preparing or eating them. Under clean, running water, rub fruits and vegetables briskly with your hands to remove dirt and surface microorganisms. Dry with a clean cloth towel or paper towel after rinsing.
* Keep fruits and vegetables separate from raw meat, poultry and seafood while shopping, preparing and storing.


Teaching Kids to Eat Their
Fruits and Vegetables



Healthy Kids PSA: Color of Life

Bring color to your life, and your plate, with nutritious, delicious vegetables.
Visit
Fruits and Veggies, More Matters for healthy recipes, menus,
fruit and vegetable nutrition information, tips on healthy
meal planning and how to get your kids involved in healthy cooking!




Fruits and Vegetables Song


Resources





Saturday, September 23, 2017

All About Whole Grains Month

Stop by the Whole Grains Council to learn more about whole grains and try some new recipes. 
Identifying Whole Grains


There are three different varieties of the Whole Grain Stamp: the 100% Stamp, the 50%+ Stamp, and the Basic Stamp.

  • If a product bears the 100% Stamp (left image above), then all its grain ingredients are whole grain. There is a minimum requirement of 16g (16 grams) – a full serving – of whole grain per labeled serving, for products using the 100% Stamp.
  • If a product bears the 50%+ Stamp (middle image), then at least half of its grain ingredients are whole grain. There is a minimum requirement of 8g (8 grams) – a half serving – of whole grain per labeled serving, for products using the 50%+ Stamp. The 50%+ Stamp was added to the Whole Grain Stamps in January of 2017, and will begin appearing on products in the spring and summer of 2017.
  • If a product bears the Basic Stamp (right image), it contains at least 8g (8 grams) – a half serving – of whole grain, but may also contain some refined grain.

Examples of Whole Grains
Read the label and look for the following
whole grains as the first ingredient:

Amaranth 
Barley 
Brown Rice 
Buckwheat
Bulgur (Cracked Wheat)
Corn (Polenta, Tortillas, Whole Grain Corn/Corn Meal) 
Farro 
Kamut® 
Millet 
Oats, Whole Oats, Oatmeal 
Quinoa 
Rye, Whole Rye 
Sorghum 
Spelt 
Teff 
Triticale Wild Rice
Whole Wheat Flour


Recipe: Quinoa Stuffed Acorn Squash





Friday, September 22, 2017

September 22, Dear Food Diary - A Secret to Weight Control

Today is Dear Diary Day, a perfect time to introduce the Food and Activity Diary (or Journal).

Food and Activity Diary

No matter how many great weight control programs are out there, the Food and Activity Diary is one of the key tools to successful weight control.


The research for my doctoral degree was on the study of people who successfully lost at least 20 pounds, kept it off for at least five years and were still at their desired weight range at the time of the study. I wanted to know if there were common factors leading to their success at maintaining weight loss. One of the factors turned out to be the Food Diary. Seventy-three percent of the individuals studied used a diary, journal or some form of record keeping.

You might be surprised by what you discover about your habits. It’s easy to overlook a handful of Parmesan cheese tossed on your pasta or the amount of salad dressing you use. In addition, you may notice patterns of eating; such as boredom, anger, sadness, happiness, or 12 noon. By becoming aware of habits, you can start to make changes.

A Diary is a record of your life in progress. Use the diary to record your daily foods, activities, thoughts and goals. You will lose weight and keep it off. And if you have the chance to read it ten year from now, you will have fond memories and a documented journey of your adventure and success.

The Food and Activity Diary was designed to be used by any weight control program. So whether your counting calories, carbohydrates, fat, proteins, points, or food groups you can easily use the Food and Activity Diary.

How to Use the Diary

Motivation, Inspiration and Positive Thinking. Start your day off on a positive note. If you start to slide, remember the positive thought for the day.

Record the foods and the amounts of everything you eat and drink, even one grape. Don’t forget to weigh or measure your food. In time, you will be able to guess the size, but for now make sure you have a kitchen scale, measuring cups, and measuring spoons. See the portion control section at Weighing Success for suggested measuring tools.

Be honest.
Do not write down a carrot when you just ate a hot fudge sundae.

Record foods right after eating, otherwise you may forget.

In the tracking column, note the number of calories, carbohydrates, fats, proteins, points or food groups you have consumed. The food plan you are on will determine what you will track.

Obtaining nutrition information on food products is easy today. Check the Internet, the nutrition label, or a book on foods and nutrients.

At the end of the day, total up your numbers and place them in the summary box. How did you do? There is also a place for you to monitor your activities or exercise, thoughts and goals.

At the end of each 7 days there is a week in review section. Look at what you have accomplished and set new goals. Practice positive thinking and complete the weekly self-awareness assignment.

Click on the link below to take you to a practice sheet and a seven day food diary. I have filled in the first day as an example for you to follow.

Seven Day Food Diary (pdf files)

Free Resources
USDA, Choose MyPlate 
National Heart, Lung, and Blood Institute, NIH. Daily Food and Activity Diary
WebMD Portion Size Guide 

Thursday, September 21, 2017

International Day of Peace






International Day of Peace
The International Day of Peace ("Peace Day") provides an opportunity for individuals, organizations and nations to create practical acts of peace on a shared date. It was established by a United Nations resolution in 1981 to coincide with the opening of the General Assembly. The first Peace Day was celebrated in September 1982.

In 2002 the General Assembly officially declared September 21 as the permanent date for the International Day of Peace. By creating the International Day of Peace, the UN devoted itself to worldwide peace and encouraged all of mankind to work in cooperation for this goal. During the discussion of the U.N. Resolution that established the International Day of Peace, it was suggested that:

"Peace Day should be devoted to commemorating and strengthening the ideals of peace both within and among all nations and peoples…This day will serve as a reminder to all peoples that our organization, with all its limitations, is a living instrument in the service of peace and should serve all of us here within the organization as a constantly pealing bell reminding us that our permanent commitment, above all interests or differences of any kind, is to peace."

 
The International Day of Peace, observed each year on 21 September, 


“Together, let us stand up against bigotry and for human rights.
Together, let us build bridges. Together, let us transform fear into hope.”

United Nations Secretary-General António Guterres


The theme for 2017 is “Together for Peace: Respect, Safety and Dignity for All.”

The theme honors the spirit of TOGETHER, a global initiative that promotes respect, safety and dignity for everyone forced to flee their homes and those leaving in search of a better life. TOGETHER unites the organizations of the United Nations System, the 193 Member States of the United Nations, the private sector, civil society, academic institutions and individual citizens in a global partnership in support of diversity, non-discrimination and acceptance of refugees and migrants. It was initiated during the United Nations Summit for Refugees and Migrants on 19 September 2016.

This year, the International Day of Peace focuses on engaging and mobilizing people throughout the world to show support for refugees and migrants. Its messages are shared with communities hosting refugees and migrants, as well as people concerned refugees and migrants may bring physical and economic insecurity to their lives.


Follo#PeaceDay on Twitter and “like” the International Day of Peace page on Facebook for updates, ideas and links to Peace Day events and activities. 

Wednesday, September 20, 2017

Symbolic Foods of Rosh Hashanah













National Punch Day

FDA does not have a specific definition or standard of identity for punch, or any other requirement that a punch contain fruit juice. A punch may be an artificially flavored beverage, with or without natural flavorings, or it  may be made from tea and other ingredients, exclusive of fruit juice. Such products must be clearly distinguished from products which are made from fruit juices or fruit concentrates or purees. Products containing  artificial or natural flavors must be labeled in accordance with 21 CFR 101.22.


Read the Label. An educated consumer has the knowledge to make wise decisions.

Tuesday, September 19, 2017

National Cholesterol Education Month


What is cholesterol?
Cholesterol is a waxy, fat-like substance your body needs. But when you have too much in your blood, it can build up on the walls of your arteries and form blockages. This can lead to heart disease, heart attack, and stroke.
There are two kinds of cholesterol: high-density lipoprotein (HDL) and low-density lipoprotein (LDL). HDL is also called "good" cholesterol. LDL is called "bad" cholesterol. When we talk about high cholesterol, we are talking about "bad" LDL cholesterol.
Seventy-one million American adults have high cholesterol, but only one-third of them have the condition under control.1 September is National Cholesterol Education Month—a good time to resolve to get your cholesterol screened.

Screening
Screening is the key to detecting high cholesterol. Because high cholesterol does not have symptoms, many people do not know their cholesterol is too high. Your doctor can do a simple blood test to check your cholesterol level.
The National Cholesterol Education Program recommends that adults aged 20 years or older have their cholesterol checked every 5 years.
You may need to have your cholesterol checked more often if any of the following statements applies to you:
· Your total cholesterol is 200 mg/dL or higher.
· You are a man older than age 45 or a woman older than age 50.
· Your HDL cholesterol is lower than 40 mg/dL.
· You have other risk factors for heart disease and stroke.

The Healthy People 2020 objective is to have 82% of the population screened. The number of people who said they were screened for cholesterol between 2005-2009 increased from 73% to 76%, only a handful of states met the 82% Healthy People 2020 objective.

Prevention and Treatment of High Cholesterol
Make lifestyle changes by:
·   Eating a healthy diet. Avoid saturated fats and trans fats, which tend to raise cholesterol levels. Other types of fats, such as polyunsaturated fats, can lower blood cholesterol levels. Eating fiber also can help lower cholesterol.
·   Exercising regularly. Physical activity can help lower cholesterol. The Surgeon General recommends that adults engage in moderate-intensity exercise for 2 hours and 30 minutes every week.
·   Maintaining a healthy weight. Being overweight or obese can raise your cholesterol levels. Losing weight can help lower your cholesterol.
·   Not smoking. If you smoke, quit as soon as possible.

Be sure to follow your doctor's instructions and stay on your medications, if prescribed, to control your cholesterol.

2015-2020 Dietary Guidelines
Answers to Your Questions

Do I still need to watch my cholesterol intake?

While adequate evidence is not available for a quantitative limit for dietary cholesterol in the 2015-2020 Dietary Guidelines, cholesterol is still important to consider when building a healthy eating style. In fact, the Dietary Guidelines states that people should eat as little dietary cholesterol as possible.

In general, foods that are higher in dietary cholesterol, such as fatty meats and high-fat dairy products, are also higher in saturated fats (which should be limited to 10% of total calories per day). The primary healthy eating style described in the Dietary Guidelines is limited in saturated fats, and thus, dietary cholesterol (about 100-300 mg across the various calorie levels).

For more information about cholesterol and how you can prevent high cholesterol or keep it in check, see "Your Guide to Lowering Your Cholesterol with TLC" from the National Heart, Lung, and Blood Institute. 

Reference
CDC, National Cholesterol Education Month
2015-2020 Dietary Guidelines


Nutrition.gov News

Dietitian Blog List