Tuesday, March 19, 2019

Try Healthy White and Black Foods

White and Black Foods

Food Sources
White: Cauliflower, Coconut, Garlic, Ginger, Green Onions, Scallions, Horseradish, Jicama, Kohlrabi, Leeks, Millet, Mushrooms, Onions, Parsnips, Quinoa, Shallots, Soy Products, Sunflower Seeds, Tofu, Turnips, White Beans, White Corn, White Sesame Seeds, Milk, Eggs

Do you know any other WHITE foods?

About White Foods
The white food category is diverse and includes fruits, vegetables, grains, milk, eggs, and tofu. The fruits and vegetables are a good source of fiber and tofu is relatively high in protein. Eggs and milk are an excellent source of protein and milk is rich in calcium, vitamin D, potassium and magnesium. Potassium is also found in potatoes, which assists in protein synthesis and carbohydrate metabolism and essential for normal heart function.

White fruits and vegetables contain the natural color pigment anthoxanthins; a type of flavonoid, which range in color from white or colorless to yellow and exhibit antioxidant properties. Allicin is a phytonutrient found in garlic and onions. Allicin may help reduce heart disease, lower cholesterol, reduce the risk of some types of cancer, act as an anti-inflammatory and may function as an antioxidant. Quercetin is another anthoxanthin found in onions and shallots. Quercetin may lower the risk of heart disease and act as an anti-inflammatory.


Recipe
by PhoebeLapine


Ways to Increase White Food Intake:
  Add onions, garlic or shallots to salads, entrees or soups.
  Snack on sunflower seeds.
  Try tofu in soups or prepare as a main course.
  Add white beans to salads or season and serve as a side dish.
  Try a glass of low-fat or fat-free milk at bedtime.


Food Sources
Black: Black Beans, Black Cherries, Black Currants, Black Mushrooms, Black Olives, Black Quinoa, Black Raspberry, Black Rice, Black Sesame Seeds, Black Soybeans, Blackberries, Boysenberries, Prunes, Raisins, Seaweeds, Tamari (Soy Sauce)

Do you know other BLACK foods?


About Black Foods
Black colored foods are rich in antioxidants, fiber, vitamins and minerals. Black Rice contains vitamin E and the antioxidant anthocyanin.  Black Lentils are rich in iron and fiber and may help in wound healing and lowering blood cholesterol.  Blackberries are high in the antioxidant polyphenolic, which may reduce inflammation. Blackberries are also a good source of dietary fiber, vitamin C, vitamin K, folic acid, and manganese. Black Soybeans are high in fiber and protein.  Raisins and prunes help in the treatment of constipation.  Raisins are a good source of fiber, antioxidants, vitamins, minerals, iron, potassium, and calcium. Prunes are a good source of fiber, vitamin A, potassium, and copper.

Ways to Increase Black Food Intake:
  Add raisins to hot cereal or use as a snack.
  Add blackberries or black raspberries to salads or yogurt or carry as a snack.
  Substitute black rice for brown rice.
  Use black sesame seeds on fish or salads.


Wellness News employs young adults with "Special Needs" (Cerebral Palsy, Autism, Down Syndrome, Muscular Dystrophy). My staff started the project in September 2010. Over the next five months, we would take over 600 photographs of colorful foods in order to create the March presentation for NNM. Many of the photographs are available for purchase with the proceeds going to special need young adults. Contact Dr. Sandra Frank for additional information (recipenews@gmail.com).

Friday, March 1, 2019

National Nutrition Month 2019

National Nutrition Month® is an annual nutrition education and information campaign created by the Academy of Nutrition and Dietetics. The campaign is celebrated each year during the month of March, The focus is on the importance of making informed food choices and developing sound eating and physical activity habits. In addition, National Nutrition Month® promotes the Academy and its members to the public and the media as the most valuable and credible source of timely, scientifically-based food and nutrition information.


Registered Dietitian Nutritionist Day is also celebrated during National Nutrition Month®, on the second Wednesday in March. This year it is March 13, 2019. The occasion increases awareness of registered dietitian nutritionists (RDN) as the indispensable providers of food and nutrition services while recognizing both RDNs and nutrition and dietetic technicians, registered for their commitment to helping people enjoy healthy lives.


2019 NNM Campaign
In an effort to accommodate the diverse areas in which National Nutrition Month® is celebrated and allow greater flexibility in the promotion of healthful messages, this year National Nutrition Month® will be honored as its own theme. This will allow the NNM campaign to focus on its original purpose, which is: "To increase the public's awareness of the importance of good nutrition and position Academy members as the authorities in nutrition."

During National Nutrition Month®, help the Academy achieve its vision of a world where all people thrive through the transformative power of food and nutrition.



Nutrition.gov News

Dietitian Blog List