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!