Nutrition Tips

Healthy Holiday Eating

Planning now for a healthy holiday and New Year does not have to mean deprivation, restrictive dieting, or setting yourself up for unrealistic New Year's resolutions. Check out this link to the Intuitive Eater's Holiday Bill of Rights, which is a good reminder of how to respond & eat mindfully at dinner parties or events. Here are some additional holiday eating tips to keep in mind this season:

1. Plan Ahead. If you know you will be eating a large meal at a family gathering or at a holiday party, eat a smaller meal that morning to save room for your feast (but do not skip meals!)

2. Have a Seat. Sit in a room separate from where the food is located so you are less likely to graze or eat unconsciously.

3. Focus on Taste. Usually holiday meals are filled with several dishes made by friends and family. Take small portions of all the foods that appeal to you and eat it only if it really tastes delicious.

4. Eat Slowly & Mindfully. Take your time at holiday meals to enjoy the taste of the food, and the company of your family and friends.

5. Listen to Your Stomach. Stop eating before you feel stuffed! Remember it can take 20-30 minutes for your stomach to tell your brain you are full. Thus, wait 20-30 minutes before going back for seconds, only if you are still hungry.

6. Be Social and Active. Visit with your friends and family, play games with the children, or help with cooking, cleaning or washing dishes. Though the food is wonderful and can be enjoyed, do not make it the center of attention.

7. Watch the Sweets. Do not bring candy into the house over the holidays if you are likely or tempted to overeat it, or at least buy it in smaller portions. Discourage friends and relatives from buying you candy as a gift, and suggest fruit baskets, flowers or other items instead. Offer your guests tea, coffee, or seasonal fruits instead of candy during visits.
   

8. Healthy Snacking. Serve (or offer to bring) healthier snacks at parties such as popcorn, vegetables with humus, fruit platters, almonds, etc. Offer unsweetened or herbal teas, water or other lower calorie beverage options. Practice moderation with alcohol since this can often lead to unconscious snacking or overeating.

9. Exercise. What better way to entertain than by taking a brisk walk around your neighborhood, visiting a park or the beach, or tossing around a football? Building some activity into your day can also help with stress-relief which is often needed around the holidays.

10. Healthier Lifestyle Habits. Americans usually participate in a Thanksgiving meal in November and a Holiday meal in December. That leaves 363 days of the year to enjoy a healthy lifestyle filled with a balanced diet and exercise.

Happy Eating & Happy Holidays!

This post was written by Kristine Van Workum, Registered Dietitian and owner of Brevard Nutrition, Inc. Kristine provides outpatient nutrition counseling for groups and individuals to help manage a wide variety of medical conditions. She specializes in the treatment of eating disorders, weight management and sports nutrition. For more information or to schedule an appointment, call 321-327-7948, or visit her website (www.brevardnutrition.com).

For weekly recipes and nutrition updates, become a fan of Brevard Nutrition on Facebook!

Nutrition Tips

Food Day - October 24, 2011

Celebrate Food Day

This month launches Food Day which was created by the Center for Science in the Public Interest. The goal of Food Day is to bring awareness to the public, and a means for health, sustainable agriculture, environmental, consumer, community, and anti-hunger advocates to work together. Food Day is a national grassroots campaign to get Americans to “eat real” and enjoy delicious, healthy, and affordable food produced in a sustainable, humane way. The initiative and purpose of Food Day is best defined by its 6 Principles:

• Reduce diet-related disease by promoting healthy food

• Support sustainable farms & limit subsidies to big agribusiness

• Expand access to food and end hunger

• Protect the environment and farm animals by reforming factory farms

• Promote health by curbing junk-food marketing aimed at kids

• Support fair conditions for food and farm workers

Be a part of Food Day by visiting local farmers markets and taking some time to cook a fresh, balanced meal for yourself and loved ones. Check out the Food Day Recipe Booklet for some new ideas: http://www.foodday.org/files/DinnerPartyKit.pdf

To learn more about Food Day and its events, visit: http://www.foodday.org/

This post was written by Kristine Van Workum, Registered Dietitian and owner of Brevard Nutrition, Inc. Kristine provides outpatient nutrition counseling for groups and individuals to help manage a wide variety of medical conditions. She specializes in the treatment of eating disorders, weight management and sports nutrition. For more information or to schedule an appointment, call 321-327-7948, or visit her website (www.brevardnutrition.com).

For weekly recipes and nutrition updates, become a fan of Brevard Nutrition on Facebook!

Nutrition Tips

The Whole Grain Truth

With all the diets and nutrition misinformation out there, it's hard to know what if any grain products are good for us. The bottom line is that a healthy, well balanced diet should include grain products (quantities & portion sizes will vary based on individual needs), and ideally half of the grains we consume each day should come from whole grain sources. So what's a whole grain?

Whole grains refer to the entire seed of a plant where the 3 key parts (the bran, the germ, and the endosperm layers) all remain intact. For a more detailed explanation, refer to the Whole Grains Council's website. Incorporating whole grains can mean much more than just eating whole wheat bread and brown rice. Try to get more variety with your whole grains by choosing from any of the following: Amaranth, Barley, Buckwheat, Corn, Millet, Oats, Quinoa, Brown Rice, Wild Rice, Rye, Sorghum, Teff, Triticale, Wheat including Spelt, Emmer, Farro, Einkorn, Kamut, Durum, Bulgur, Cracked Wheat & Wheatberries. For more info on these whole grains, click here.

If you have Celiac Disease or a gluten (wheat) intolerance, choose the following whole grains which are gluten-free: Amaranth, Buckwheat, Corn, Millet, Montina (Indian rice grass), Quinoa, Rice, Sorghum, Teff, & Wild Rice. For more information on Celiac Disease and a gluten-free diet, click on the following resources: Whole Grains Council or Celiac Disease Foundation.

This post was written by Kristine Van Workum, Registered Dietitian and owner of Brevard Nutrition, Inc. Kristine provides outpatient nutrition counseling for groups and individuals to help manage a wide variety of medical conditions. She specializes in the treatment of eating disorders, weight management and sports nutrition. For more information or to schedule an appointment, call 321-327-7948, or visit her website (www.brevardnutrition.com).

For weekly recipes and nutrition updates, become a fan of Brevard Nutrition on Facebook!

Nutrition Tips

May is Mediterranean Month!

We've all heard of the Mediterranean Diet, but what is it and is it healthy? According the Mediterranean Food Alliance, the key principles of the Mediterranean Diet include:

• Eating abundant amounts of whole grains, fruits, and vegetables

• Enjoying moderate portions of cheese and yogurt

• Choosing healthy fats like olive oil, nuts, avocados, and canola oil

• Drinking wine in moderation, usually with meals, if okay to do so

• Consuming fish and seafood regularly

• Eating small amounts of red meat only a few times per month

• Being physically active daily

Research shows that eating a diet rich in fruits, vegetables, whole grains, nuts, beans, and seeds is abundant in micronutrients, antioxidants, vitamins, minerals and fiber. Studies suggest the Mediterranean diet may help protect against cancer, heart disease, Alzheimer’s disease, dementia, and even type 2 diabetes and obesity. Click here for more info on the Mediterranean Food Pyramid. For specific research and Mediterranean recipes, visit www.mediterraneanmark.org, and click here for a printable handout. Ever wonder about nut nutrition? Here's some info: if they're unsalted they have 0 mg sodium, and all nuts have 0 mg cholesterol.

Almonds, serving size: 1 oz (22 nuts):

170 calories, 15 g total fat, 1 g sat. fat, 5 g carbohydrate, 3 g fiber, 6 g protein

Walnuts, serving size: 1 oz (14 halves):

190 calories, 18 g total fat, 1.5 g sat. fat, 4 g carbohydrate, 2 g fiber, 4 g protein

Pistachios, serving size: 1 oz (49 kernels):

160 calories, 13 g total fat, 1.5 g sat. fat, 8 g carbohydrate, 3 g fiber, 6 g protein

Hazelnuts, serving size: 1 oz (21 nuts):

180 calories, 18 g total fat, 1.5 g sat. fat, 5 g carbohydrate, 3 g fiber, 4 g protein

Pine Nuts, serving size: 1 oz (167 nuts):

190 calories, 19 g total fat, 1.5 g sat. fat, 4 g carbohydrate, 1 g fiber, 4 g protein

Peanuts, serving size: 1 oz (28 nuts):

170 calories, 14 g total fat, 2 g sat. fat, 6 g carbohydrate, 2 g fiber, 7 g protein

Pecans, serving size: 1 oz (15 halves):

200 calories, 20 g total fat, 2 g sat. fat, 4 g carbohydrate, 3 g fiber, 3 g protein

Cashews, serving size: 1 oz (18 nuts):

160 calories, 13 g total fat, 2.5 g sat. fat, 9 g carbohydrate, 1 g fiber, 4 g protein

This post was written by Kristine Van Workum, Registered Dietitian and owner of Brevard Nutrition, Inc. Kristine provides outpatient nutrition counseling for groups and individuals to help manage a wide variety of medical conditions. She specializes in the treatment of eating disorders, weight management and sports nutrition. For more information or to schedule an appointment, call 321-327-7948, or visit her website (www.brevardnutrition.com).

For weekly recipes and nutrition updates, become a fan of Brevard Nutrition on Facebook!

Nutrition Tips

May 2011 Nutrition

As the month of May brings us warm weather and fun social events, don't forget some basic healthy eating tips. You can start by looking back to my 2010 blog on Cinco de Mayo Nutrition Tips. Next is Mother's Day. Click here for an easy and balanced recipe to treat Mom to a homemade breakfast. It's also never too early to plan for Memorial Day cookouts! Here is a summary of safe grilling tips from the American Institute for Cancer Research:

• Things to consider. When meats are cooked at high temperatures and charred on the grill, carcinogens can form which may damage DNA as well as increase colon cancer risk. Try to limit your red meat consumption to less than 18 oz of lean red meat per week, and also limit your intake of processed meats (ie. hot dogs), especially when char-grilled.
• Cook Low & Slow. Grilling over a low flame can limit burning and charring which can reduce the production of carcinogens. Also trim any visible fat (reduces flare-ups), cook food in the center of the grill and move coals to the sides (prevents fat and juices from dripping on coals), and remove any charred portions of meat before eating.
• Use a Marinade. Use fresh herbs and vinegar, lemon juice, and/or Mrs. Dash salt-free marinades to flavor your meat. Though it is not yet entirely clear why, marinating meats for as little as 30 minutes before grilling has been shown to reduce some carcinogens.
• Par-cooking. Partially cook your meat in the microwave first to help reduce the time meat is exposed to high heat on the grill. Just be sure to put meat on the preheated grill immediately after partial cooking in the microwave, to ensure food safety and complete the cooking process.
• Add the Fruits & Veggies. The cancer-causing compounds formed when grilling meats do not form on grilled vegetables and fruits, so grill away! Asparagus, onions, mushrooms, zucchini, eggplant, peppers, and even tomatoes make great grilled side dishes. Toss veggies with olive oil and herbs to season and grill whole, use a grill basket, or cut into chunks for colorful kabobs. Grilled fruits such as pineapple and mango make a tasty fruit salsa to accompany meals. You can also grill peach halves, pear halves, and apple slices (brush the grill with a bit of oil first to prevent sticking) and serve with a sprinkle of cinnamon and/or frozen yogurt for dessert.

This post was written by Kristine Van Workum, Registered Dietitian and owner of Brevard Nutrition, Inc. Kristine provides outpatient nutrition counseling for groups and individuals to help manage a wide variety of medical conditions. She specializes in the treatment of eating disorders, weight management and sports nutrition. For more information or to schedule an appointment, call 321-327-7948, or visit her website (www.brevardnutrition.com).

For weekly recipes and nutrition updates, become a fan of Brevard Nutrition on Facebook!

Nutrition Tips

Meal Planning 101

As a registered dietitian, I often work with individuals and families for assistance with meal planning. Frequently there is the misconception that creating a balanced meal must take hours to prepare. If you have hours each night to cook and enjoy doing so, that's great. However, many of us are looking for quick & easy ways to eat well with our busy schedules. Healthful eating does require some planning, but hopefully these tips will help keep things simple:

1. Choose a day to prepare and shop. Brainstorm meal and snack ideas for the week so you can create a grocery list of the items you'll need. Carve out a time to wash, cut and chop ingredients to prep for dinners. Pre-portion snacks and fruits/veggies to have available when packing lunches.

2. Consult your planner. Review your schedule for the week and decide which days you have time to cook. Plan leftovers and convenience items for days you work late or are crunched for time. Pencil in any meals out (and remember to use any leftovers from those meals to help with portion control). You can also turn leftovers into frozen meals for lunches or dinners later in the month.

3. Start with your protein. Decide which meats or meat substitutes you want to incorporate this week, and cook extra in advance if possible. If you grill chicken breasts one day for part of a meal, cook extra chicken to make chicken salad for lunches or chicken enchiladas for dinner on another night.

4. Add the veggies and/or fruit. Keep frozen vegetables on hand since they won't spoil – they can be just as nutritious as fresh (and great when you're short on time). Look for seasonal fruit since they often taste great and are on sale.
   

5. Choose a whole grain. Brown rice, whole grain pasta or rolls, couscous and quinoa are just a few examples. Remember, high fiber whole grains keep most people full longer and boost your nutritional intake.

6. Aim for 1 new food or recipe each week. We often repeat the same old foods and purchase the exact same items at the grocery store from week to week. Don't be afraid to branch out and try something new to keep your taste buds happy and your body healthy!

7. Check websites such as www.allrecipes.com, www.cooks.com, www.foodnetwork.com, and www.eatingwell.com for recipes (look under the quick & easy/healthy meal selections). You can also check meal planning websites such as www.foodieview.com/mealplan for ideas or sample weekly menus.

8. Be flexible. If you switch late days at work or a friend invites you over for dinner, adjust your meal plan to fit your schedule. Any unused meal ideas for this week will make it easier to plan for next week.

9. Focus on mindful eating, quality vs. quantity, and be sure to taste and enjoy each bite. Remember, food is fuel for your body, so fill up with premium and never run on empty!

This post was written by Kristine Van Workum, Registered Dietitian and owner of Brevard Nutrition, Inc. Kristine provides outpatient nutrition counseling for groups and individuals to help manage a wide variety of medical conditions. She specializes in the treatment of eating disorders, weight management and sports nutrition. For more information or to schedule an appointment, call 321-327-7948, or visit her website (www.brevardnutrition.com).

For weekly recipes and nutrition updates, become a fan of Brevard Nutrition on Facebook!

Nutrition Tips

Happy National Nutrition Month!

March is National Nutrition Month, and this year's theme is "Eat Right with Color." Let's forget for at least for this month all the diet fads, and the "eat this and don't eat that" rules that so often confuse us. Instead, let's focus on keeping things simple and easy in the world of nutrition.

I do realize this is easier said than done. The reality is fad diets can be traced back as far as the 1820s when Lord Byron introduced the Water and Vinegar Diet. Low Carbohydrate diets can be tracked back to 1825. In America, the diet industry is valued at an estimated $40 billion dollars, ranging from books, videos, diet pills and supplements, to packaged food products that typically promise instant results. Remember, if it sounds too good to be true, it probably is. Use caution whenever you hear to avoid entire food groups. Fad diets, like fashion trends, tend to recycle themselves every 20-25 years. Check out this fad diet timeline (click on the dates to view the popular diet that year) which was compiled by the American Dietetic Association (www.eatright.org). If you click on 1985, you will see the first introduction of the Caveman Diet. As it's time is due, this diet has been increasing in popularity in recent years as the Paleo Diet. It's not that all things about fad diets are untrue, and certain parts of them may be healthful and supported by scientific research. However, for the vast majority of people, fad diets can prove detrimental both physically and psychologically as research shows over 95% of fad diets fail in the long-term.

As I've blogged about in the past, the most healthful eating styles and plates are those displaying a rainbow of food colors and a variety of food groups. Choosing foods that range from deep red and green, to blue/purple, and bright orange/yellow, is the easiest way to ensure a variety of vitamins, minerals and antioxidants for overall health and wellness. Bottom line: plan variety and eat a rainbow - your eyes, taste buds and body will thank you.

This post was written by Kristine Van Workum, Registered Dietitian and owner of Brevard Nutrition, Inc. Kristine provides outpatient nutrition counseling for groups and individuals to help manage a wide variety of medical conditions. She specializes in the treatment of eating disorders, weight management and sports nutrition. For more information or to schedule an appointment, call 321-327-7948, or visit her website (www.brevardnutrition.com).

For weekly recipes and nutrition updates, become a fan of Brevard Nutrition on Facebook!

Nutrition Tips

2010 Dietary Guidelines for Americans Finally Released!

On January 31, 2011, the United States Department of Agriculture (USDA) and the Department of Health and Human Services (HHS) announced the official release of the 2010 Dietary Guidelines. So, what do we need to know? Many messages remained the same, but here's a summary of the main key points:

• Balance Calories: this means focusing on portion sizes and physical activity to meet your individual needs for maintaining a healthy weight. This may mean working with a healthcare professional (ie. a registered dietitian, your physician, etc.) to help determine your personal needs.
  
• Foods to Increase: fruits, veggies, and low-fat or fat-free dairy products. These foods have generally been underconsumed by Americans. Since they are essential for good health and provide great sources of vitamins and minerals, the recommendations are to add more of these into our eating plan.
  
• Foods to Reduce: Processed foods which provide large amounts of sodium and/or added sugars. One of the biggest changes is the more detailed sodium guideline which also targets specific populations. The guidelines recommend keeping total dietary sodium intake to 2,300 mg per day or less, OR to 1,500 mg or less if you are 51 years or older, African American (at any age), and/or have high blood pressure, diabetes, or chronic kidney disease (at any age).

For more information, you can view the official Press Release here, or for a slightly more detailed summary of the Key Recommendations, click here.


This post was written by Kristine Van Workum, Registered Dietitian and owner of Brevard Nutrition, Inc. Kristine provides outpatient nutrition counseling for groups and individuals to help manage a wide variety of medical conditions. She specializes in the treatment of eating disorders, weight management and sports nutrition. For more information or to schedule an appointment, call 321-327-7948, or visit her website.

For weekly recipes and nutrition updates, become a fan of Brevard Nutrition on Facebook!