National Nutrition Month

Transcription

1 March is upon us and it is... National Nutrition Month A great way to revitalize those New Year Resolutions In order to keep Americans aware of their overall health, and nutrition s effect on health, National Nutrition Month is a reminder that health starts with every bite. This website was created to provide information concerning this year s key topics and concepts.

2 History of National Nutrition Month National Nutrition Month began in 1973 as just a weeklong event. Due to the increased interest in nutrition, it became a month long promotion in This endeavor has always been planned by the Academy of Nutrition and Dietetics, formerly known as the American Dietetic Association. Resources The new advertising initiative for the promotion of healthy eating through the USDA. Provides healthy eating guidelines and a tool called Super Tracker that helps one monitor their calorie intake and physical activity. The Academy of Nutrition and Dietetics homepage provides information regarding nutritional needs during the life cycle, maintaining a healthy weight and updates within the dietetics profession. This free online tool is available to track dietary intake based on a person s estimated nutrient needs. It also can sync with a smart phone application to use on the go. This homepage connects all nutrition centered government programs and policies. There are many resources regarding dietary supplementation and food safety. The Center for Disease Control provides statistics regarding many nutrition related illnesses as well as typical treatment and prognosis.

3 What does it mean to Get Your Plate in Shape? The United States Department of Agriculture s Center for Nutrition Policy recently introduced the promotion MyPlate. The Academy of Nutrition and Dietetics chose to embrace this new promotion as well as emphasize the importance of physical activity integrated into American s lives. The use of a plate model provides a simple and applicable way to monitor food intake and meal planning. (Cunningham 1438).

4 Make Half your Plate Fruits and Vegetables March can be a difficult month to maintain fruit and vegetable consumption because of its cold and wet weather. Fresh fruits and vegetables may not be the comfort food desired at this time of the year. Cooked fruits and vegetables make nutrients more available and are able to satisfy that comfort food need ( Get to the Root ). It is still important to keep up on the variety and types of fruits and vegetables. Color: Red, Yellow, Orange, Purple, Green, Dark Green Kind: Fresh, Frozen, Canned, Dried, Juices

5 Make at least Half of your Grains Whole Ingredients Check the ingredient list to identify if the product contains 100% whole grain products -Whole grains contain fiber which helps with nutrient absorption and digestive motility Switch from: Whole Milk Low Fat or Skim Milk This will help to reduce the amount of fat in your diet and still provide the same amount of vitamins and minerals.

6 Integrating different sources of protein will provide the wide range of amino acids your body requires. - lean meat - poultry - seafood - beans - soy products Vary Protein Choices Enjoy your Food But Eat Less - Utilize calorie tracking tools that will help you to identify your estimated calorie needs - Use small bowls, plates and glasses to decrease the possibility of large portion sizes.

7 Reduce Sodium: Monitor food labels for sodium content. Keep daily total below 4 grams Empty Calories from Solid Fat and Added Sugars: Drink water and choose lean meats -This concept relates to processed foods -High sodium foods include crackers, canned soups and premade meals. To add flavor to foods, season with herbs and spices instead of salt. - High saturated fat foods include foods such as full fat milk or cheese along with some processed meats and desserts. These should be consumed in moderation. Be Physically Active Your Way - One is never too young or old to start exercising - Choose forms of physical activity that you enjoy. Make it fun, go with friends - Physical activity doesn t have to take a whole block of time. Divide activities throughout the day.

8 Shaping that Plate Recipes West Texas Chipotle Chicken Salad Wrap Lori A. Miller, RD, LD 6 servings 1 2 cup reduced-fat mayonnaise 1 4 cup light sour cream 2 tablespoons fresh lime juice 1 jalapeño pepper, seeded and minced 1 2 teaspoon diced chipotle pepper 1 4 teaspoon salt, optional 3 cups cooked chicken, cut in 3 4 inch cubes 1 cup chopped tomato 1 avocado, peeled and chopped 3 tablespoons chopped fresh cilantro 6 flour tortillas 1. Combine the mayonnaise, sour cream, lime juice, jalapeno, chipotle peppers and salt in a large mixing bowl. 2. Place the chick, tomato, avocado and cilantro in a bowl with the mayonnaise mixture and toss lightly to coat. 3. Top each of the 6 tortillas evenly with the chicken mixture. Roll. Tip: This filling can serve as a cold entrée, a wrap sandwich filling or a pasta salad (add 2 cups cooked orzo and increase the seasonings to taste). The chipotle, a dried roasted jalapeño pepper, is also available in powdered form. Serving size: 1 wrap Nutrition Facts per Serving: Calories: 480, Fat: 20 g, Saturated fat: 4 g, Cholesterol: 65 mg, Sodium: 820 mg, Carbohydrates: 48 g, Fiber: 4 g, Protein: 28 g Recipe provided courtesy of John Wiley & Sons, From American Dietetic Association Cooking Healthy Across America by American Dietetic Association and Food and Culinary Professionals, A Dietetic Practice Group of ADA 2005, John Wiley & Sons. Asian Quinoa Salad with Edamame and Almonds Statesman Journal, January 29, servings 1 cup dry quinoa 2 cups frozen, shelled edamame 2 tablespoons low-fat sesame ginger salad dressing (try Kraft or Newman's Own) 2 tablespoons light mayonnaise (try Kraft Olive Oil Reduced-fat Mayonnaise) 1 oz. slivered almonds (about 1/4 cup) 1/2 cup drained canned mandarin oranges 1. Rinse quinoa well. Boil two cups of water. Add quinoa while stirring into boiling water. Return to a boil, then reduce heat to low. Cover and simmer for about 15 minutes. Remove lid and fluff quinoa with a fork. 2. While quinoa is cooking, prepare edamame per package directions. If preparing in a microwave, put edamame into a covered, vented glass dish and cook in microwave at high power for about three to four minutes. Check and stir the edamame halfway between cooking. 3. Add prepared edamame to cooked quinoa along with salad dressing and mayonnaise. Stir to combine. 4. Fold in slivered almonds and mandarin oranges. 5. Place a lettuce leaf on each of four plates. Place a fourth of the quinoa mixture on each leaf. Serve. Serving Size: 1 cup Nutrition facts per serving: Calories: 357 Total fat: 12 g. Sat fat: 0 g, Cholesterol: 2.5 mg, Sodium: 182 mg, Carbohydrate: 46 g, Fiber: 8 g, Protein: 16 g. 4 large red-leaf lettuce leaves

9 Shaping that Plate Recipes Diner Meat Loaf 'Muffins' CookingLight.com- 6 servings 1 teaspoon olive oil 1 cup finely chopped onion 1/2 cup finely chopped carrot 1 teaspoon dried oregano 2 garlic cloves, minced 1 cup ketchup, divided 1 1/2 pounds ground beef, extra lean (raw) 1cup finely crushed fat-free saltine crackers (about 20) 2 tablespoons prepared mustard 1teaspoon Worcestershire sauce 1/4 teaspoon freshly ground black pepper 2 large eggs Cooking spray 1. Preheat oven to Heat the olive oil in a large nonstick skillet over medium-high heat. Add chopped onion, chopped carrot, dried oregano, and minced garlic; sauté 2 minutes. Cool. 3. Combine onion mixture, 1/2 cup ketchup, and the remaining ingredients except cooking spray in a large bowl. 4. Spoon the meat mixture into 12 muffin cups coated with cooking spray. Top each with 2 teaspoons ketchup. Bake at 350 for 25 minutes or until a thermometer registers 160. Let stand for 5 minutes. Serving Size: 2 muffins Nutritional Fact per Serving: Calories: 276, Fat: 8.6g, Sat. fat: 3g, Cholesterol: 131mg, Sodium: 759mg Protein: 28.7g, Carbohydrate: 21.7g, Fiber: 1.8g Marbled Chocolate Cheesecake Bars Light and Tasty- 48 servings 3/4 cup water 1/3 cup butter 1 ½ squares(oz) unsweetened chocolate 2 cups all-purpose flour 1 ½ cups brown sugar 1 teaspoon baking soda ½ teaspoon salt 1 egg 1 egg white Cream Cheese Mixture: 1 package (8oz) reduced fat cream cheese 1/3 cup sugar 1 egg white 1 tablespoon vanilla extract 1 cup miniature semisweet chocolate chips 1. In small saucepan, combine water, butter and chocolate. Cook and stir over low heat until melted; stir until smooth. Cool. 2. In mixing bowl, combine the flour, brown sugar, baking soda and salt. Add egg, egg white and sour cream; beat on low speed just until combined. Stir in chocolate mixture until smooth. In another mixing bowl, beat cream cheese, sugar, egg white and vanilla; set aside. 3. Spread chocolate batter into a 15in x 10in x 1 in baking pan coated with non-stick cooking spray. Drop the cream cheese mixture by tablespoonfuls over batter; cut through batter with a knife to swirl. Sprinkle with chocolate chips 4. Bake at 375 F for minutes or until a toothpick inserted near center comes out clean. Cool on wire rack. Serving Size: 1 bar Nutrition Fact per serving: Calories: 95, Fat: 4g, Sat. fat: 2g, Cholesterol: 10mg, Sodium: 90mg Protein: 2g, Carbohydrate: 15g, Fiber: trace

10 What S in the news? 4 Vitamins That Strengthen Older Brains Nicholas Bakalar, New York Times, January 2, 2012 A study was completed regarding the serum levels of omega 3 fatty acids, vitamin B, vitamin C and vitamin D and their connection to brain function in the elderly. Once other factors were taken into account, it was concluded that there is a positive relationship between the serum level of these particles and cognitive testscores. Start Early to Curb Heart Risks for a Lifetime Patti Neighmond, NPR Health Blog: Shots, August 31, 2011 When addressing cardiovascular risk, a study compiled 18 previous long- term cohort studies and analyzed participants blood pressure, cholesterol, diabetes and smoking status. It was noted that with exercise, better diet and treatment/prescriptions this would decrease your risk 3-4%. Academy of Nutrition and Dietetics Strongly Supports New Nutrition Standards for Meals Served in Schools Ryan O'Malley and Allison MacMunn, AND Press Release, January 25, 2012 Recently there have been new regulations regarding meal patterns in public schools. The main concepts include increasing fruits and vegetable, less sodium, less fat and increasing whole grains. The Academy of Nutrition and Dietetics fully supports the new regulations and looks forward to the transition. References Cunningham, Eleese. What Impact Does Plate Size Have on Portion Control?. Journal of American Dietetic Association (2011): Get to the Root of Heart Health. Statesman s Journal.com. 29 January January < Shutes, Nancy. Even A Little Exercise Can Help Your Heart. Weblog posting. Npr.com: Shots. 29 August January < This website was created by Marie Bohnett, UMHS Dietetic Intern.

11 For more information, please contact: Patient Food and Nutrition Services Nutrition Counseling Center UH Room # 2A-237 (second floor) 1500 E. Medical Center Drive Ann Arbor, MI ( )