But what do you DO?
Ahh, what a question. When people hear the word ‘dietitian’ they immediately think, “That person is going to tell me what to eat!” Nope. Not even close.
I have found that a good number of people are frightened of dietitians, thinking that we are plotting to take away their favorite foods and beverages. But I am here to dispel that myth! There is much more to dietetics and nutrition that just recommending eating plans or helping with weight loss.
I, as a community nutrition dietitian, work to provide food to those with limited funds, limited access, special medical conditions, etc. Rather than telling people what NOT to eat, I work to get people the nourishment they need so that they have something to eat, on an otherwise very hungry day.
For the past ten months I have been working for WIC (Women, Infants & Children), a supplemental food program that provides not only food to those who qualify, but also nutrition education, referrals to other services (dentists, social workers, drug rehab centers, food banks) and unbeatable support for breastfeeding moms. Pregnant and breastfeeding women, and children up to age 5 who meet certain income guidelines are the recipients of this great program. By providing nutritious foods and education to at risk populations, we can help to prevent problems later in life; problems that could cause someone to develop this fear of dietitians and their recommendations. Working in a proactive manner can help those immediately in need and promote healthy habits throughout life.
This week, I will begin to explore yet another area of nutrition that dietitians have the opportunity to make a huge impact in. As part of the Food Bank Council of Michigan, I will be working to build partnerships with other local, statewide and national assistance programs. This particular organization works with the Food Assistance Program to provide food bank patrons with education and access to support. My role with this organization is focused on outreach and advocacy for those in need, a role that is not often recognized as dietetic work. But as mentioned above, dietetics is much more than just dictating a diet.
When I am faced with the common skeptic, who believes dietitians are only around to bark orders, I take the opportunity to open their minds to the vast areas of work that dietitians contribute to. Community nutrition is about education. It’s about providing support to those in need. And most importantly to me, it’s about being able to tell people yes.
If you’d like more information about WIC, or other nutrition assistance programs, visit these sites:
WIC: http://www.fns.usda.gov/wic/
Nutrition Assistance Programs: http://www.fns.usda.gov/fns/
Feeding America: https://feedingamerica.org/
No Kid Hungry: http://nokidhungry.org/
Spring Into Food Safety
As I write this post I have my feet kicked up, a light 75 degree breeze is blowing my hair and, believe it or not, there is a palm tree within arms length. No, it’s not quite summer yet but this Florida vacation is a welcome change from the 40 degree chills of a Chicago April. One thing this weather reminds me of is that summer is right around the corner. And with the summer comes fun outdoor gatherings and cookouts. In fact, last night I grilled out with my extended family 
on the patio; chargrilled hamburgers…cooked to medium well.
As delicious as the burgers were, the temperature struck up a conversation around the dinner table. How worried should we be about the threat of foodborne illnesses like mad cow disease? Lately, food borne illness occurrences and warnings have been sweeping the news, especially after the recent CBS report of a positive mad cow disease test on a dairy cow in California. All this talk reminds us of one thing; it’s that time of year again for a heightened consciousness of food safety.
Don’t feel armed with all the right food safety knowledge to protect yourself, your friends and family? Nutrition Lately has compiled a few of the most important food safety myths, common mishaps and tips from storage to preparation to keep you safe this spring and summer.
“THIS GROUND BEEF IS FROZEN SO IT’S OKAY TO THAW IT ON THE COUNTER?”
No way. Room temperature allows bacteria to grow at an alarming rate, even when being thawed from frozen. There are several acceptable ways to safely thaw all foods:
- Cook without thawing if you do not have enough time and the cooking time will just need too be extended approximately 50% longer.
- You can thaw using the microwave by following the owner’s manual instructions.
- If you chose to thaw in water, put the frozen package in a watertight bag and submerge in the cold water, changing water every half hour.
- Thawing in the refrigerator is the safest method and should typically be ready to use the next day.
“THE HAMBURGERS HAVE BEEN COOKED TO DONE SO NOW WE DO NOT HAVE TO WORRY ABOUT BACTERIA?”
Unfortunately, the alternative is true. After cooking bacterial growth can actually increase because there is a drop in temperature that allows bacteria to flourish. Follow these tips to keep food out of the ‘danger zone’ (danger zone – between 41-140 degrees F).
- Check the temperature – Place a food thermometer in the thickest part of the food and compare to a minimum temperatures chart.
- Keep hot foods hot and cold foods cold - Keep hot foods above the safe temperature of 140 degrees or above using a heat source like a warming tray or slow cooker. Be sure to keep cold foods below 41 degrees as well by refrigerating or using ice.
“THIS HAMBURGER DOESN’T STINK SO IT’S SAFE TO EAT…RIGHT?”
Wrong. There are several types of bacteria that can cause food poisoning and most do not affect the taste, smell or look of our foods.
Following some simple limits for home-refrigerated foods will help keep them safe to eat. Here are a few guidelines for cookout favorites to keep in mind:
- 1-2 days - Hamburger or other ground meats and fresh poultry.
- 3-4 days – Leftovers of cooked meat or poultry.
- 3-5 days - Egg, chicken, tuna and macaroni salads, opened package of deli sliced luncheon meats, and fresh beef, veal, lamb and pork.
- 1 week - Opened package of hot dogs and bacon.
- 2 weeks - Unopened packages of luncheon meat and hot dogs.
Storage time increase when stored in the freezer. You can visit the foodsafety.gov storage time chart for more details.
For more safety guidelines for proper food storage, handling, and preparation, please visit cdc.gov/foodsafety.
Egg-cellent Nutrition: The Health Benefits of Egg
It’s Easter! That means Easter baskets, egg hunts, and the all important tradition of dying and decorating eggs. And with the egg often being the focus of so many Easter events it’s seems like the best time to talk about the health benefits of the “incredible edible egg.”
THE NUTRITIVE VALUE OF EGGS
While many only focus on the cholesterol content of eggs, it really has so much more to offer and certainly packs a nutritious punch. A healthy diet that includes eggs can aid in weight management, muscle development, healthy pregnancy, and brain and eye function. A single egg, at only 70-80 calories provides 6 grams of high quality protein and 13 essential vitamins and minerals including B-vitamins and vitamin D. That’s a ‘shell’ of a nutrition profile if you ask me.
Eggs and Protein
As mentioned, a single large egg provides 6 grams of high quality protein. This means it is easily utilized by the body keeping you energized and it can even make you feel fuller longer, which can help you maintain a healthy weight. In fact, some research has shown that eggs eaten at the beginning of the day can reduce overall daily caloric consumption.
Eggs and Pregnancy
Choline, an essential nutrient found eggs contributes to fetal brain development and helps prevent birth defects. A single egg provides approximately 25% of the recommended daily intake for pregnant and breastfeeding women.
Eggs and Brain Function
The term “egg head” refers to an intelligent person, and rightly so. That’s because choline also aids in adult brain function by maintaining the structure of brain cell membranes. It also helps play a key role in relaying messages from the brain to other parts of the body.
Eggs and Vision
Eggs contain two antioxidants, lutein and zeaxanthin, that have been shown to help prevent macular degeneration, a common condition among people age 50 and older.
SOME EGG-STRA INFO
If you’re interested in learning more about egg nutrition, check out another great resource at www.enc-online.org.
Did you know?
- It is a common misconception that ALL the protein is in the egg white, however, nearly half is located in the yolk.
- Many people shy away from eggs due to their cholesterol content. But more and more research shows that eggs can be included in a healthy diet without significantly impacting cholesterol levels, or the risk for heart disease.
- The latest USDA data shows that eggs are lower in cholesterol (185 milligrams per large egg on average, which is 14% less) than previously recorded. The USDA data also shows eggs are now higher in vitamin D.
- Dietary guidelines suggest Americans consume less than 300 milligrams of cholesterol per day. One large eggs contains about 185 milligrams.
- May is National Egg Month.
On March 14, Celebrate Registered Dietitian Day
Wednesday March 14, 2012 will mark the Academy for Nutrition and Dietetics (formerly the American Dietetic Association) 5th annual National Registered Dietitian Day. As stated on the ANDs website, “Registered Dietitian Day commemorates the dedication of RDs as advocates for advancing the nutritional status of Americans and people around the world.” Not familiar with this special day? Or those it represents? I’d like to take this opportunity as a RD to introduce you to the world’s nutrition experts.
JUST WHAT IS A REGISTERED DIETITIAN?
A Registered Dietitian (RD) is an expert in the field of nutrition. Their years of education and knowledge received from accredited universities and programs help promote healthier lives by educating others regarding food and nutrition. RDs do this by interpreting scientific data pertinent to nutrition and translating it into useful solutions for individuals seeking healthier lives through food and nutrition. RDs are an invaluable member of the health care team in clinical settings and in many other roles as well. You can find RDs in various lines of work such as public health, foodservice management, acute and long term care facilities, and entrepreneurial positions.
WHAT CAN A RD DO FOR ME?
As the saying goes, “you are what you eat.” Food is such an integral part of everyday life and because of its vital role it should have priority when making decisions regarding your health. That’s where a RD can be so important. From digestive problems, weight loss, pregnancy, to eating disorders, athletic performance, and diseases like cancer or diabetes there are so many areas a RD can help by providing sound and proven nutrition therapy and education.
FOR MORE INFORMATION
If you’d like to know more about Registered Dietitian Day, RDs, or how to contact one please visit the Academy of Nutrition and Dietetics official website or post a comment below for a response from [NL]. Have a happy RD Day!
March Marks National Nutrition Month!
March is here and [NL] is especially excited because that means it is time to celebrate National Nutrition Month®. Not familiar with this month-long celebration that highlights the importance of making informed, sound, and healthy eating choices? Here’s what YOU should know…
THE THEME
This year’s theme is “Get Your Plate in Shape.” A message that is strongly encouraged by Nutrition Lately, the Academy of Nutrition and Dietetics, and Registered Dietitian’s everywhere. Not sure how to do it? Keep reading.
CELEBRATE YOUR PLATE
There are many different ways to get your plate in shape and celebrate a healthier lifestyle through proper nutrition. Here are just a few recommendations:
Make Half Your Plate Fruits and Veggies
Eating a variety of fruits and vegetables can give you the energy, fiber, vitamins and minerals needed to sustain a healthy lifestyle. Remember to incorporate a variety of color such as red, orange, green, and purple as well.
Go for Whole Grains
When eating breads, cereals, pastas, crackers, and rice try to make at least half of what you’re consuming WHOLE grains. To be sure check the ingredients list to make sure the word “whole” is included.
Stick to Low-Fat or No-Fat Dairy
Fat-free and low-fat milk contain the same amount of calcium and other essential nutrients as whole milk, but with FAR fewer calories and fat. If You are lactose intolerant, you can try lactose-free milk or a calcium-fortified soy beverage instead.
Vary Your Protein
Seafood, nuts and beans, as well as lean meat, poultry and eggs are all excellent protein sources. Be sure to vary the ways you get your protein by switching it up within these categories. Be sure and try to have a seafood protein twice a week for additional heart-health benefits provided by omega-3s.
Cut Back on the Added Sodium, Sugar, and Fat
Compare foods and choose those with lower numbers for sodium, sugar, and fat. Find healthier alternatives to adding flavor to your food such as seasoning your foods with herbs and spices instead of salt. Switch from solid fats to healthy oils like olive and canola oil. Replace sugary drinks with water and choose fruit for dessert.
Control Your Portions
Always be aware when your eating a meal or snack. Avoid mindless munching that often leads to overeating and unnecessary calorie consumption. Focus on your meals and STOP eating when you are satisfied. Use smaller plates, bowls, and glasses as an added measure.
Be Active
Adults need at least 2 hours and 30 minutes of physical activity each week. So go for a walk, bike, or jog. Go shoot some hoops, throw a pigskin around, just get out and move!
WANT TO KNOW MORE?
For more great tips and information on how YOU can “Get Your Plate in Shape” and celebrate National Nutrition Month, visit the Academy of Nutrition and Dietetics National Nutrition Month website.
Tips to Having a Heart-Healthy Valentine’s Day
Right smack dab in the midst of American Heart Month and just more than a month after our New Year’s resolutions to eat healthier and exercise more comes yet another holiday that threatens to sabotage all progress made: St. Valentine’s 
Day.
Dinner invitations and chocolate-infested work places can easily distract us from our daily healthy eating plans. In light of the American Heart Health month Nutrition Lately has put together a heart healthy action plan to help lighten the load, literally, this Valentine’s Day.
WHAT MAKES A HEART HEALTHY?
Heart disease is the number one cause of death for the American population. This is because the disease is often tied to several other health risks such as high cholesterol, diabetes, and high blood pressure.
The American Heart Association recommends a combination of good nutrition, physical activity, smoking cessation, and stress management to be truly armed against this disease. Here are some staples of the heart healthy DASH (Dietary Approaches to Stop Hypertension) diet:
- Consume less than 2,300 mg of sodium a day
- Consume 6-8 servings of grains a day. Make half of the grains whole grains.
- Consume 4-5 servings of both fruits and vegetables a day. Get a variety!
- Consume 2-3 servings of dairy a day. Choose low-fat options.
- Choose lean meats, poultry and fish.
- Add nuts, seeds, and legumes to your meals.
[NL] VALENTINE’S DAY ACTION PLAN
Start out with a healthy breakfast…
You’ve probably heard at least once before that breakfast is the most important meal of the day. Well, it’s the truth. Eating a nutritious, protein and fiber-packed breakfast not only starts our metabolic engines, it helps us to avoid over eating later in the day which is especially important on a day like St. Valentine’s Day.
[NL] Tip: Start V-Day nutritiously: We recommend a delicious bowl of oatmeal. Oatmeal is packed with soluble fiber which binds like a gel to cholesterol to help flush it out of our bodies We like One Hungry Mama’s suggestions for turning oatmeal into an appetizing way to start the day.
Dining Out…
Dining out is often fun and romantic part of Valentine’s Day. Unfortunately, because someone else is preparing our food, we do not know exactly what is going into the preparation. Restaurant food often has hidden artery-clogging saturated fats, trans fat and cholesterol.
[NL] Tip: Choose the right restaurant: Avoid restaurants that offer all-you-can-eat buffets because this often leads to over-consumption of fat and calories.
[NL] Tip: Decode the menu: Words like au gratin, fried, sautéed and buttered should be clues that your meal will be prepared in fat. Opt for menu options with the words grilled, broiled, or roasted. Also, ask your server how foods are prepared and what ingredients they contain. Most restaurants are happy to prepare food to order to keep your business.
[NL] Tip: When all else fails, share. Sharing is caring, especially when it comes to matters of the heart. So this Valentine’s Day if you must indulge in high calorie dining options, such as steak or chocolate cake, share with the table. An easy way to keep portions in check is to start with dinner salads and share a main entrée and/or dessert.
SWEET TREATS OR HEALTHY INDULGENCES?
Whether it’s the lingering candy bowl at the office, dinner out or our own home-baked treats, less-than-healthy temptations have us surrounded on Valentine’s Day. Here’s our heart healthy advice on common indulgences:
- Chocolate: Though chocolate has a bad rep for being high in fat and sugar, research has linked cocoa and the flavonoids in dark chocolate to heart health. Opt for the darker pieces in that box of chocolates.
- Alcohol: It is important to avoid over consumption of alcohol because it can raise the levels of some fats in the blood stream called triglycerides. However, studies have shown that there are potential benefits to the heart found in red wine called antioxidants. Skip the cocktails and choose a cabernet or merlot.
- Baked Goods: Are you the type who likes to bake goodies for your loved ones? We suggested some healthy alternatives to some popular recipes. Check out these recipes for baby tiramisu, chocolate bliss marble cake, and Strawberry Schaum Torte.
Whether you’re a seasoned health pro or just kick-starting healthy lifestyle changes, it’s important to know the facts that will protect you and your family against heart disease. Visit www.heart.org up-to-date resources for weight management, healthy eating, and physical health. Have a happy, healthy Valentine’s Day!
Health Benefits of Folic Acid
In light of this past week (National Folic Acid Awareness Week) I’d like to share with you some information regarding this amazing and vital B vitamin. Here’s a breakdown of some information you should know.
WHAT EXACTLY IS FOLIC ACID?
Folic acid, also known as folate, is one of several B-vitamins. It is needed for production and maintenance of new cells as well as for DNA and RNA synthesis. This particular B vitamin is especially important for women of child-bearing age, those considering becoming pregnant, or already pregnant. This is because folate is vital for proper development of a fetus’ brain and spine and the prevention of neural tube defects (NTDs), most commonly anencephaly and spina bifida.
WHAT IS ANCEPHALY?
Anencephaly is a disorder that results when a neural tube fails to close creating an absence of a portion of the brain and skull, leaving a portion of the fetus’ brain tissue exposed. The occurrence of this NTD can significantly be reduced with sufficient folate intake.
WHAT IS SPINA BIFIDA?
Spina bifida is the other common NTD resulting from insufficient intake of folate before and during pregnancy, among other complications. This birth defect results in an exposed portion of the spinal cord and abnormal function due to vertebrae not being fully formed and fused.
SOURCES OF FOLIC ACID
Good food sources of folate include mushrooms, green vegetables (spinach, Brussels sprouts, broccoli, asparagus), peanuts, legumes (lima and kidney beans), citrus fruits and liver. Fortified breads and cereals are also good sources. Raw forms of these food sources are typically higher in folate due to the effects of heat processing which can rid food of most of its folate.
HOW MUCH DO I NEED?
It is recommended that all women of child-bearing age consume 400 micrograms of folate each day.
OTHER HEALTH BENEFITS/RISKS
Besides significantly reducing the risk of birth defects in infants folate has also being linked with potential benefits in dementia, in which folate appears to effect memory and abstract thinking. Poor folate status has also been connected to the development of some cancers, especially colon cancer.
