by Toby Amidor in Food & Nutrition Experts, June 22, 2017
by Alexandra Caspero in Diets, Food & Nutrition Experts, June 17, 2017
According to the 12th Annual Food and Health Survey released by the International Food Information Council Foundation (IFIC), 78-percent of Americans encounter a lot of conflicting info about what to eat and what foods to avoid. More than 50-percent of those polled say that this conflicting info makes them doubt their food choices. Here are 5 ways you can be confident in the food decisions you make.
Stop Making Assumptions
The survey also found that many consumers are making incorrect assumptions about certain foods, including fresh verses frozen and canned. Consumers are almost five times as likely to believe a fresh product is healthier than canned and four times as likely to believe a fresh product is healthier than frozen. Read more
by Amy Gorin in Chefs and Restaurants, Food & Nutrition Experts, May 28, 2017
Incorporating more meatless meals into your diet is a great way to boost health. Research shows that eating more plant-based foods and less animal products can reduce the risk of heart disease, type 2 diabetes and even some cancers. However, whether you choose to eat this way part-time or all of the time, there are a few nutrients that need more planning to ensure you are getting enough. Luckily, there many whole food sources, fortified foods, and supplements to ensure you are meeting the daily nutrient requirements. If you follow a vegetarian or vegan diet, or plan on switching any time soon, be mindful of these 6 nutrients.
Vitamin B12, found primarily in animal products, is needed for production of DNA and maintaining nerve cells. A deficiency can cause megaloblastic anemia and nerve damage, among other problems. Therefore, a reliable source of B-12 is essential, especially for vegans, in order to prevent deficiency. Since fortified foods vary greatly in the amount of B12 they supply, a daily supplement is recommended instead. Read more
by Natalie Rizzo in Food & Nutrition Experts, Uncategorized, Wellness, May 26, 2017
As a dietitian and longtime vegetarian, I find that people are often surprised to hear that I do sometimes eat fast food. But these days, there are some tasty, balanced vegetarian options at restaurants like Subway, Chipotle, and Panera. Here are some of my healthy favorites, and picks from fellow vegetarian and vegan dietitians.
Subway: Veggie Delite Salad + Egg Patty
This is my off-the-menu go-to: I top a Veggie Delite Salad with an egg patty. I request a base of spinach and add a ton of veggies: tomatoes, green bell peppers, red onion, cucumber, banana peppers, and jalapenos. I top the salad with sprinkling of shredded cheese, as well as dried oregano and red wine vinegar. I love that Subway sells apple slices, so I’ll usually grab a baggie of those, as well. Read more
by Dana Angelo White in Food & Nutrition Experts, April 2, 2017
Some are claiming that they’ve found the fountain of youth, and it’s in a bottle at your local vitamin shop. Collagen is the newest supplement fad to hit the market, and many are adopting this new craze in the hopes of having tighter skin and less aching in their joints. But does it really do what it promises?
What is collagen?
Quite simply, collagen is the structural protein found in animal connective tissue. As the most abundant protein in the human body, it’s found in skin, muscles, bones and tendons. Collagen is also found in animal meat, so eating is it not new…but bottling and selling it as a supplement is. Many claim that taking collagen supplements will reduce wrinkles, make skin look younger and increase the elasticity in the joints. Yet, collagen is quickly broken down during digestion, so how can any of this be true? Read more
by Natalie Rizzo in Diets, Food & Nutrition Experts, March 26, 2017
Ever wondered about couscous…what is it? How it’s prepared? And most of all, is it healthy? A registered dietitian weighs in on this commonly misunderstood food.
What Is Couscous?
Often mistaken for an ancient grain, couscous is actually tiny pieces of wheat pasta – basically a mixture of semolina flour and water. Popular in cuisines around the globe, couscous is quick cooking and can be used like rice to accompany a wide variety of foods.
Traditional or Moroccan couscous are very small grains that can be prepared by simply adding hot water or broth and allowing to steep for 5 minutes to allow the liquid to be absorbed. Larger round pieces of couscous known as Israeli or pearled can be cooked in boiling liquid. This version takes slightly larger to cook and has a more robust and pleasantly chewy texture. Read more
by Dana Angelo White in Food & Nutrition Experts, March 24, 2017
Feeling a bit down? New research suggests that a Mediterranean diet can help treat depression. Now that’s cause for celebration! The study suggests that a diet rich in fruits, vegetables, legumes, whole grains and lean proteins may be able to treat major depressive episodes.
The researchers followed 67 Australian individuals with a history of depression and poor dietary habits. Study participants were randomly sorted into two groups. One group received dietary intervention, consisting of 60-minutes of Dietitian-lead nutrition one time per week. The second group received social support, otherwise known as ‘befriending’ or spending time with another individual discussing neutral topics, like sports, news or music. In addition to the interventions, both groups were being treated with a mixture of anti-depressive medication or therapy.
The dietary intervention group learned about the importance of eating a Mediterranean diet, including 5-8 servings of whole grains per day, 6 servings of vegetables per day, 3 servings of fruit per day, 3-4 servings of legumes per day, 2-3 servings of low-fat and unsweetened dairy foods per week, 1 serving of raw and unsalted nuts per day, 2 servings of fish per week, 3-4 servings of lean red meats per week, 2-3 servings of chicken per week, 6 eggs per week and 3 tablespoons of olive oil per day. They were also encouraged to reduce their intake of sweets, refined cereals, fried food, fast-food, processed meats and sugary drinks to no more than 3 per week. Read more
by Toby Amidor in Food & Nutrition Experts, March 21, 2017
Cooking more healthfully doesn’t need to be a painful task, but if you’re falling into these common traps you may be fighting an uphill battle. How many of these habits do you need to break?
You don’t measure high calorie ingredients
There is such thing as “too much of a good thing.” While there’s no disputing that ingredients like olive oil, nuts, avocado and nut butters offer healthy fats, inflated portions can lead to inflated waistlines. When each tablespoon of olive oil contains 120 calories and 14 grams of fat, and each cup of cooked whole grain pasta adds up to 200 calories, it’s important to measure out these ingredients to avoid a calorie overload.
You defrost meat on the countertop
Is it common practice for you to toss that package of frozen chicken on the countertop before you leave for work? This is a food safety nightmare waiting to happen. The drastic temperature shift from freezer to counter rolls out the red carpet for potentially harmful bacteria and foodborne illness. Instead defrost meat safely overnight in the fridge. Or if you’re in a time crunch, defrost in the microwave then cook immediately. Read more
by Natalie Rizzo in Food & Nutrition Experts, March 7, 2017
Growing up, I spent my summers in Israel, where dates were part of the daily diet. These days, I’m pleasantly surprised to see that this dried fruit has become mainstream in the States. I spoke with Colleen Sundlie, founder of the Date Lady, to ask for her tips for getting creative with this versatile, nutrient-packed fruit.
This naturally dehydrated fruit goes back over 5,000 years, and is native to the Middle East. These babies require a hot, dry climate, and are grown in the Middle East, Africa, along with California and Arizona. You may be familiar with the Medjool variety, but there are numerous other varieties including Dayri, Halawy, Thoory, and Zahidi which may be found in specialty food markets. Most varieties are about 1-2 inches long and have an oval shape with a single oblong seed inside. The skin is paper thin, while the flesh has a sweet taste.
Dates are green when unripe, and turn yellow, golden brown, black, or deep red when ripe. The sweet fruits are typically picked and ripened off the tree before drying. You can find pitted and un-pitted dates at the market. Read more
by Amy Reiter in Food & Nutrition Experts, March 5, 2017
Visit any bookstore and you will be bombarded with cookbooks and diet books that promise weight loss results in no time flat. But the author of Body Kindness, Rebecca Scritchfield, MA, RDN, HFS, is trying to change all of that with one simple concept: being kind to your body. In her new book, Body Kindness, Scritchfield urges people to ditch the crazy fad diets and treat their body with the love and respect it deserves. I was lucky enough to chat with the author and dietitian, and to get the inside scoop about her new book and the message of body kindness.
What prompted you to write Body Kindness?
I can trace it all the way back to being a teenager and reading the glossy magazines about how to look good in a bikini. I developed a mindset that you congratulate yourself for the foods you don’t eat and the way you look. For most of my life, I believed that health was about being in the best shape of your life and keeping a low weight.
I genuinely became a dietitian because I wanted to help people get healthy. Deep down, I always thought that was about weight loss. When I had my clients on my weight loss program, it reminded me of my own experience growing up. We would congratulate when pounds were lost, but they weren’t learning how to make better choices or take care of their bodies. I got frustrated because I wasn’t really helping develop long-lasting habits. When I had the opportunity to write a book, I wanted to focus on relinquishing the idea of trying to control your body and adopting what you can control — your habits. Read more
When we season our foods with spices, we tend to have flavor in mind. But herbs and spices have myriad health benefits. They can help us to cut down on salt and — since they are plant-based — spices may pack an impressive phytonutrient punch, with antioxidant, anti-inflammatory or even anti-cancer potential.
In fact, registered dietitian nutritionist Carrie Dennett recently compared your spice cabinet to “a natural pharmacy in your kitchen.”
So are some herbs and spices more potent than others? Yes, actually.
“Generally the brighter or darker in color, the higher the antioxidant content,” says registered dietitian nutritionist Serena Ball, MS, RD, who writes about food and nutrition at Teaspoon of Spice, as well as for Healthy Eats. “Think turmeric.” Read more