Portion Size—200 Calories Worth

            Recently a dietitian on an EML (electronic mailing list) shared a link from a blog that originated from WiseGEEK. WiseGEEK showed what 200 calorie servings of  varied foods looked like. I cannot verify total accuracy, but I believe the contents worthy of checking. The presentation may serve as an eye-opener.

            I hope you enjoy this link as much as I did. http://www.wisegeek.com/what-does-200-calories-look-like.htm

This blog welcomes questions and comments related to posts. Tell me what you think.

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Registered Dietitian Day—March, 2013

Who can you rely on for sound nutritional advice? Check with a registered dietitian.

March 13, 2013 is Registered Dietitian Day. Registered dietitians are health professionals uniquely trained in skills related to food production, clinical implications of nutrients and disease, and counseling. They provide food and nutrition information and services to the public and individuals.

Misinformation abounds. Don’t risk your nutritional health to those who advertise special potions or supplements to cure specific illnesses, make you stronger, or help you lose weight. Most have more interest in parting you with your money than in keeping you healthy.

Thank those dietitians you meet for their commitment to serving you and your community to achieve and maintain optimum well-being through dietary choices. Eat well—stay healthier.

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National Nutrition Month 2013—Make It Healthy

March is National Nutrition Month. The theme on this 40th anniversary is “Eat Right, Your Way, Every Day.” What do these terms mean when it comes to your lifestyle, food habits, cultural and ethnic choices, and health concerns?

• Eat Right. Foods aren’t good or bad, but some are healthier than others. Even calorie–laden decadent desserts may have their place in a diet if reserved for special occasions and eaten in moderation. Eating right may encompass varied practices such as regular mealtimes, appropriate size servings, or choosing more healthful selections as recommended by the 2010 Dietary Guidelines (http://www.health.gov/dietaryguidelines/dga2010/DietaryGuidelines2010.pdf) and the MyPlate messages (http://www.choosemyplate.gov/). To check your current eating, try a fun way at this link (http://www.eatright.org/nnm/games/#) and click on “Rate Your Plate.”
• 

  Eat Right, Your Way, Every Day

  Your Way. Is it necessary for you to eat exactly as others eat? When I taught nutrition, students would walk past my table at lunch time to see what I was eating. They wanted assurance that I practiced what I preached—that I ate right. But it isn’t about what I choose to eat. It’s about your choices.

We are unique individuals with different tastes and varied likes and dislikes. We enjoy some foods more than others. But we can give healthful choices a fair chance.

Brussels sprouts were never my favorite vegetable. Recently, I purchased a container of the fresh vegetable and decided to give them another try. After washing and trimming, I dropped them into a small pot with a minimal amount of boiling water and cooked, uncovered, about five to six minutes. I chose not to add salt, but most will find a light seasoning more acceptable. I gently lifted the bright green heads from the water, placed them into a serving dish, and topped with butter. The small amount of seasoning gave me enough saltiness and a delightful flavor. If you limit your choices of vegetables, find ways to make them more appealing. It may surprise you how tasty you find those disliked vegetables.

• Every Day.  Should you fail one day to get all your fruits, veggies, whole grains, protein foods, or low-fat milk products, you will not come down with some terrible disease. Continual disregard for these foods, however, may affect your health. Seek to include these healthful choices daily. At the end of the day, mentally ask yourself if you had the recommended amounts. Adding a missed fruit, low-fat milk product, or other low-calorie food after your evening meal could be a good idea if it helps to meet your nutritional needs.

It’s your life and your choice. Eating right, your way, every day makes sense and will help to keep you healthier. For more information to accomplish your healthy eating goals, go to the Academy of Nutrition and Dietetics website at http://www.eatright.org/. See more information about National Nutrition Month at http://www.eatright.org/nnm/#.UTfIljDRFy3 .

 

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National Nutrition Month 2012

March is National Nutrition Month. Sponsored annually by the Academy of Nutrition and Dietetics (formerly the American Dietetic Association), the theme for 2012 is “Get Your Plate in Shape.” What does that mean?

The Academy adapted guidelines from the USDA brochure “Let’s Eat for the Health of It.” Those standards emphasized five areas:

• Build a healthy plate. Cover half your plate with brightly colored fruits and vegetables. Choose fruits and unsalted nuts for healthy snacks.
• Cut back on foods high in solid fats, added sugars, and salt. To help you do that, remove visible fat from meats, and choose those lower in fat content. Select drinks and foods with little or no added sugars. A 12-ounce can of cola has about ten packets of sugar. Check labels for sodium content in items like soups, breads, and frozen meals.
• Eat the right amount of calories for you. To do that, 1) enjoy what you eat, but eat less, 2) stop eating when you become full, and 3) use smaller plates and bowls to help limit portion sizes. Before eating calorie-laden foods, ask yourself if the taste is worth those extra calories.
• Be physically active your way. Choose your own type of exercise whether walking, swimming, cycling, or some other activity. If you can’t exercise for thirty minutes or an hour, ten minute cycles of exercise several times daily will pay dividends.
• Learn to read food labels. Labels have ingredients listed in descending order of quantity in the product. Ingredients such as sugar may be listed in several forms: sucrose, glucose, high fructose corn syrup, and others. Watch for sodium content and the types of fats.

Improve your foods choices this month and every day. Get your plate in shape by following the above guidelines. Find more information about healthy eating at the links below.

 http://www.eatright.org/NNM/content.aspx?id=5342

 http://www.choosemyplate.gov/

 http://www.choosemyplate.gov/food-groups/downloads/MyPlate/DG2010Brochure.pdf

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Make ‘My Plate’ Your Plate

It’s here! The pyramid is history. Look at the new icon for healthy eating, ‘My Plate,’ and make your plate look like the new symbol. Introduced today, June 2, 2011, several dietitians report the new symbol as reminiscent of the old Basic 4. For the younger generation, that model preceded the Dietary Guidelines for Americans and the pyramid.

 ‘My Plate’ promises to be user-friendly. It’s simple, straight forward, and easily interpreted. Its website, www.choosemyplate.com, provides reliable links to other related sites and reiterates the message of the Dietary Guidelines for Americans, 2010. Those points incorporate the following:

• Balancing Calories. Enjoy your food, but eat less. That means watching portion size.
• Foods to Increase. Increase nutrient-dense foods by filling half your plate with vegetables and fruits and at least half of the grains (breads, cereal, pasta) from whole grain sources. A switch from whole milk to low-fat milk will reduce fat and calories.
• Foods to Reduce. Reduce dietary salt by checking labels, especially of soups and frozen meals. Drink water instead of sugary drinks to avoid increased sugar and calories.

For more details, check out the website and try using the new icon to improve choices and portion sizes on your plate.

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Hug a Dietitian

Today, March 9, is Dietitian Appreciation Day. Too long society has embraced the misconception that anyone who works with foods, especially in cooking, is a dietitian. Not so. Who are these unique individuals who have their own special recognition day? Dietitians are experts in food and nutrition with specific academic and professional training. The term “dietitian” signifies definite qualifications and skills.

• Dietitians hold a minimum of a bachelor’s degree with prescribed coursework approved by the American Dietetic Association’s Commission on Accreditation for Dietetics Education.
• Registered dietitians (RD) pass an approved national examination.
• RDs maintain professional credentials through prescribed continuing education.
• Approximately 50% of RDs hold advanced degrees.
• The majority of RDs work in clinical settings (55%).  Food and nutrition management, dietetic counseling, or business employs 23%.  Others work in community nutrition (11%) or education and research (6%).

During the month of March, National Nutrition Month, and especially on this day, set aside time to recognize dietitians. Thank these professionals for their part in helping America eat better and stay healthier.

Hug a dietitian!

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