by Amy Mullins, PhD, RDN | Mar 11, 2016
Celebrating the Academy of Nutrition and Dietetics National Nutrition Month each March is the perfect time to focus on your health needs and set new nutritional goals. A couple of key messages for this year’s theme include discovering new ways to prepare meals that trim sodium and practicing mindful eating behaviors. Make it your goal to incorporate at least one of the following tips into your lifestyle so you can “Savor the Flavor of Eating Right!”
Get Creative with Herbs and Spices
Instead of adding salt or condiments high in sodium to your food, consider using herbs such as rosemary, basil, mint, oregano, or cilantro. Spices such as cinnamon, ginger, paprika, pepper, and cumin are another great option to include in your favorite meals. Flavoring with herbs and spices instead of salt can help reduce your sodium intake without sacrificing taste.
Appreciate Each Bite
Take time to appreciate every flavor, texture, and the overall eating experience at each meal. Eating slowly and enjoying every bite gives your stomach time to tell your brain that you are satisfied. This practice may help you eat less overall, as well as assist you in reaching your nutritional goals.
Practice Mindful Eating
Think about where you eat a majority of your meals. Eating at your desk or in front of a television can be distracting and may cause you to overeat. Aim to find a place where you can focus solely on your meal instead of trying to multitask while eating.
To learn more about how you can savor the flavor of eating right, visit www.eatright.org or contact your local UF/IFAS Extension Office.
by Amy Mullins, PhD, RDN | Feb 3, 2016
Photo credit: pixabay.com
Did you know that heart disease is the #1 killer of Americans, accounting for 1 in every 4 deaths? It has been called the “silent killer” because often there are no symptoms.
Your risk for heart disease can depend on many things. The good news is that 80% of risk factors are preventable!
Things you can do to reduce your risk:
- Avoid use of and exposure to tobacco.
- Avoid excessive alcohol consumption.
- Be physically active every day.
- 150 minutes per week of aerobic activity, equivalent to brisk walking, has been shown to lower obesity, blood pressure, triglycerides, and LDL (bad) cholesterol, and increase HDL (good) cholesterol
- Aim for a healthy body weight.
- Aim for normal blood glucose. Diabetes is the 7th leading cause of death in the US and can cause serious health complications such as heart disease, blindness, kidney failure, and amputations.
- Fasting glucose levels over 100mg/dL could signify prediabetes
- Fasting glucose levels over 126mg/dL could signify diabetes
- Check your blood pressure regularly.
- Less than 120/80 mmHg is normal
- 120-139/80-89 mmHg is pre-hypertension
- 140/90 mmHg or higher is hypertension
- Check your cholesterol. People with high cholesterol have about twice the risk of heart disease as people with lower levels. Aim for:
- Total Cholesterol (less than 200 mg/dL)
- Low triglycerides (less than 150 mg/dL)
- Low LDL (bad) cholesterol levels (less than 100 mg/dL)
- High HDL (good) levels (60 mg/dL or higher)
- Consume a healthy diet. According to the Dietary Guidelines for Americans and ChooseMyPlate, a healthy eating plan:
- Emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products
- Includes lean meats, poultry, fish, beans, eggs, and nuts
- Is low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars
- Stays within your daily calorie needs
Taking care of yourself is no easy job! Talk to your doctor and schedule regular checkups. Knowing what your risk for heart disease is literally can save your life. For more information about reducing your risk of heart disease, visit the Centers for Disease Control and Prevention.
by Amy Mullins, PhD, RDN | Aug 24, 2015
Are your kids famished when they get home from school? Kids often hit the kitchen right when they get home and begin the search for something to eat. After being at school all day, it’s inevitable they will bring a host of germs into the house (and into the kitchen). These germs, or microorganisms, can contaminate your kitchen and make your child sick if they are not kept in check.
How can kids prepare after-school snacks in the safest way?
Establishing good habits and putting good practices in place can help keep your kids from getting a foodborne illness. The USDA recommends the following:
- Keep all items such as books, backpacks, and sporting equipment on the floor and off of kitchen counters and tables.
- Wash hands first when coming home from school, and again before making and eating a snack. Hands carry lots of germs and can easily contaminate everything they come in contact with.
- Wash fruits and vegetables under running water before eating them.
- Read more about “Food Safety After School”
What are some good after-school snacks?
Choosing easy and healthy snacks for kids can be a real challenge, especially when dealing with picky eaters. Typically, kids feel more independent when they have options and can control what they eat. Parents can set their children up for success by having a variety of healthy snack choices that are easily accessible. Find some great snacking ideas here. Keith Williams, PhD, director of the feeding clinic at the Penn State Hershey Children’s Hospital, recommends having plenty of fruits and vegetables already washed, cut up, and within easy reach of children. Keep the “sometimes” foods out of reach so you can control when your child eats them. “The goal is to make it easier to obtain the healthy snacks you want your child to eat and more difficult to obtain the foods you don’t want him to eat,” says Williams. Read more about “Breaking Your Gradeschooler’s Unhealthy Food Habit” here.
Establishing healthy habits from an early age can transition children into healthier adults. Learn more about making smart choices by visiting http://www.choosemyplate.gov/kids/
by Amy Mullins, PhD, RDN | May 28, 2015
Super Summer Snacking
Can you believe that the kids are almost out of school for the summer? With kids in the house all summer, get ready for those constant snack attacks, followed by “mom (or dad)…there’s nothing good to eat.”
Just because its summer break doesn’t mean we should take a vacation from healthy eating. Having easy and nutritious snacks on hand is important for keeping those growing appetites in check.
ChooseMyPlate.gov recommends using snacks to help children get the nutrients they need to grow and maintain a healthy weight, but to limit sweets and sugary beverages to reduce excess calories that could lead to an unhealthy weight.
Follow these great ideas for snacks that are sure to please this summer:
- Save time by slicing veggies. Store veggies in the refrigerator and have tasty dips ready-to-go, such as hummus or low-fat dips (or even yogurt or peanut butter).
- Mix it up. For older kids, mix dried fruit with unsalted nuts and popcorn to make a great homemade trail mix. Also try blending low-fat yogurt with 100% fruit juice and frozen fruit for a refreshing and nutritious smoothie.
- Fruits are quick and easy. Fresh, frozen, dried, or canned fruits can be easy options that need little preparation.
- Nibble on lean protein. Choose foods such as low-sodium deli meats and cheeses, unsalted nuts, or eggs. Try pairing deli meat with apple wedges in a whole wheat tortilla wrap.
Check out Snack Tips for Parents at http://www.choosemyplate.gov/food-groups/downloads/TenTips/DGTipsheet24MyPlateSnackTipsforParents.pdf for more great ideas and the 10 Tips Nutrition Education Series from ChooseMyPlate.gov for tips on a wide variety of nutrition and healthy lifestyle topics.
Amy Mullins is a Registered Dietitian and Family and Consumer Sciences Agent II with UF/IFAS Leon County Extension. If you have additional questions about nutrition, contact Amy at mullinsa@leoncountyfl.gov.
by Amy Mullins, PhD, RDN | Mar 23, 2015
Prepare a shopping list
It seems that we are rushing here and there, doing things at the speed of light. We may find ourselves consumed by work, meetings, school, sports practice for the kids… an endless list of things to keep us active, stressed, and often frantic.
Life has become so busy that we often forget to take care of ourselves, which can dramatically increase the risk of preventable chronic diseases. According to the Centers for Disease Control (CDC), chronic diseases such as high blood pressure, high cholesterol, and type-2 diabetes accounted for over 26% of deaths in the United States in 2013. Chronic stress, combined with poor planning, can likely lead to unhealthy exercise and eating habits for yourself and your family.
Planning ahead is critical in side-stepping the impacts of poor nutrition and obesity-related chronic diseases.
Follow these simple tips:
- Plan meals (including brown-bag lunches and snacks) you and your family like that include lean protein, whole grains, low-fat dairy, and lots of fruits and vegetables.
- Save time and money by making a grocery list before going to the store.
- Be a master planner! Save your weekly meal plans and grocery lists to use again another week.
- Avoid take-out and make foods that you can bring to work the next day for lunch.
- Avoid the vending machine and bring snacks to work like nuts, fresh or dried fruit, or whole-grain crackers and hummus.
- Don’t forget to eat breakfast! A quick bowl of cereal with low-fat milk and a small cup of orange juice can help you make it to lunchtime.
- Carry a tumbler! Fill up on water all day, anywhere and everywhere, to keep you hydrated and help you to avoid sugary drinks and sodas.
Make sure to plan time each day to be active. Taking short walks and stretching at your desk can make a world of difference in your health and attitude. For additional information on healthy eating, please visit ChooseMyPlate.gov and Nutrition.gov.
