Have you ever felt like you spend too much time grocery shopping? Does reading labels, lists of ingredients and health claims on food labels cause more confusion than they help? If this is how you feel when you grocery shop a new tool might make things a bit easier. The Grocery Manufacturers Association along with the Food Marketing Institute recently announced a new initiative to provide nutrition information, education and easier label reading. The “Facts Up Front” nutrition icon and website are designed to communicate the facts of good nutrition and to highlight the nutritional information…

For many people getting enough sleep remains a constant battle. With longer business days, demands of children schedules, finishing college semesters and simply the desire to do more in a day, more and more people are sleeping less and this might be impacting what they eat and their weight. A variety of studies are looking, or have looked at, the issue of sleep and weight, and while the research is still early stage it does seem to indicate that the less you sleep, the more likely it is that you are not eating properly and that you are overweight.  In a recent study in the journal Metabolism…

One of the delightful signs of spring is the brightly colored Easter eggs but now that Easter is over, what do you do with all those leftover eggs? The key to what you do with the leftover eggs lies in how you prepared them and how you handled them after they were cooked. Eggs, like all other protein foods, are susceptible to food-borne bacteria if they are not stored at the right temperature. Hopefully you hard cooked the eggs and put them into the refrigerator right after cooking – sitting at room temperature is when food-borne bacteria grow. The same recommendation about keeping them out …

Food and nutrition are very hot topics and something that most everyone, okay everyone knows about. But when it comes to getting nutrition based on the science of food and nutrition who do you turn to? The answer is to a Registered Dietitian (RD). All RDs have earned Bachelor’s Degrees with coursework that has been approved by the Academy of Nutrition and Dietetics Accreditation Council for Education in Nutrition and Dietetics. After receiving the bachelor’s degree individuals must complete an accredited, supervised practice program in a health care facility, a food service corporation, a …

This year marks the 40th anniversary of National Nutrition month and the theme this year is “Eat Right, Your Way, Every Day.” Healthy eating is often thought to be one set diet or a specific set of guidelines whereas the reality is that healthy eating can be about what you eat if you learn how to monitor portions and how to balance food preparation methods. If you enjoy fries with your burger or maybe it’s real salad dressing on your salad you can maintain both of these choices If you balance other foods around them; try this: Breakfast Eat Right Eggs Scrambled or poached eggs Bacon A cup of …

Recently I attended the Culinary Institutes “Worlds of Healthy Flavors” conference at the Greystone, CA campus. The theme of the conference was “Bringing together the best of world cooking and the latest in nutrition research.”  Conference sessions focused on what we currently know about balancing food choices on the plate and the evidence presented continues to support the important role of produce in menu planning. At one session a researcher from Harvard Business School discussed how we can “fool” our brains by placing fresh produce more prominently on our plates. This technique appeals to…

Research shows that children who start their school day with breakfast perform better in the classroom than those who go to school without a meal. Breakfast eaters perform better on hand eye coordination tasks, miss fewer days of school and do better on standardized tests. In planning your family’s morning meal remember to include some protein and some carbohydrate; one food that fits that bill is milk. Evidence shows that including protein at a meal helps you feel full longer so adding it to breakfast can help you, and your family, avoid mid-morning “blahs.” Milk is a good source of high …

How is your produce intake? The Dietary Guidelines for Americans recommend that at least one half of your plate should contain fruits and vegetables but for many Americans this desirable balance is still a goal and not a reality. Three recent studies might push you to achieve the goal a bit sooner. The first study appeared in the journal Neurology and it looked at the lycopene content of tomatoes related to reduction of stroke risk in men. Lycopene is an antioxidant that works in the body to counter act free radicals which contribute to aging and disease risk. Lycopene is found in reddish …

The American Heart Association (AHA) recommends keeping sodium intake to 1,500 milligrams or less each day, yet most Americans are consuming a little more than 3,400 milligrams each day. Reducing sodium intake requires cutting back on salt used in cooking and added to your food but the AHA says six foods might be the real source of sodium in your diet.  The AHA points to six foods as the top sources of sodium in diets. These foods are: Breads and rolls which can have as much as 230 milligrams of sodium in one slice Cold cuts and cured meats which often contain 100 milligrams or more Pizza — …

Over the course of this week and next many traditional or “comfort” foods will likely grace your table and since these foods might only appear once a year the inclination is to enjoy them as much as you want. While this is fine, you can find a midpoint that allows for enjoyment and some degree of healthy eating. Enjoying the special foods of the season is part of what makes the season special but if recipes still retain the more traditional high fat, high sugar, high calorie bent it might be time to make some modifications. Recipe changes that are easy to make include the following: Use …

Holiday eating is often a time of lots of cookies and candy and eating on the run, two behaviors that can pose a challenge to a goal of healthy eating. Have no fear you can enjoy your holiday treats and still keep a healthy eating plan.  If you’re spending the next two weeks baking for holiday parties you know that cookies, cakes, bars and candy are plentiful not only in your house but also at work – after all that’s where we take those “too many to keep” items. Manage your sweet eating by trying these tips. Make cookies, muffins, and cakes in smaller portions to help you keep calories more …

Water, water everywhere but how much do you really need? The question of how much water is needed for adequate hydration is one that has more answers than many other nutrition related questions. The answer to the question is very simple. In 2004, the Institute of Medicine (IOM) assessed hydration status by reviewing research studies and food and nutrition surveys. The IOM stated that the vast majority of healthy people adequately meet their hydration needs by letting thirst guide them. The IOM did not set exact requirements but set recommendations for women at about 91 ounces of fluids per …

While Thanksgiving might be a week away you are hopefully thinking about your menu and preparing your grocery list. As you put together the meal, take some time to think about how healthier food choices fit within your plan.  The traditional Thanksgiving meal revolves around the lower fat turkey but some of the accompaniments can boost calories, salt and sugar. Making recipe medications is one way to manage the calories and shifting some preparation techniques can lower salt and sugar. As you put together your menu plan consider the following tips. Add sliced veggies and hummus or low-fat …

For the last several years research studies have looked at the health benefits of consuming more fish. As the studies progressed, researchers were able to identify components of fish that seemed to be associated with the heart disease prevention benefit and possibly the mental health benefit. A new study now questions whether fish-oil pills are a benefit to disease prevention.  According to a large scale, randomized, clinical trial that compared fish-oil pills with a placebo for more than six years, the study found little difference in heart disease incidence between the groups. The study, of…

This week we celebrate the nutrition program that feeds more than thirty million children each day – School Lunch. School Lunch dates back to 1946 when President Truman signed it into law as a way to safeguard the health of the nation’s children.  School lunches have seen big changes this year with the enactment of the Healthy, Hunger-Free Kids Act. This year there are more whole grains, fruits and vegetables on the menus. School milk served with the meals is now lowfat and fat free white milk and fat free chocolate milk. I’ve worked on some educational projects with milk processors and …

Last week I was privileged to attend the Learning Connection Summit, a follow-up summit to a report that former U.S. Surgeon General Dr. David Satcher released in 2004. This summit, which was chaired by Dr Satcher and Alexis Glick, CEO of GENYOUth Foundation, provided an update on the science of food, learning, activity and weight. Researchers discussed how students who go to school without breakfast fail to learn as well as those who have breakfast. One study presented, showed how brain activity varied in kids who had breakfast before school versus those who did not. Brain scans showed a …

Last week McDonald’s, the largest quick-serv restaurant in the United States, announced that it would join the list of a small number of restaurants that provide calorie information on their menus. McDonald’s stated in their press release that labeling of menus was a part of an overall nutrition plan. In addition to the inclusion of calories on the menus, something that will start this week, in 2013 McDonald’s will test foods that will increase the number of wholesome choices on their menus. Using the 2010 Dietary Guidelines for Americans as a guide, McDonalds’ will include more recommended …

As another school year begins, school lunch will have a very different look in most schools. This fall new guidelines for the National School Lunch and Breakfast Program took effect. These changes mean familiar items like pizza and fries may still be on the menu but they will likely have a different look and they definitely have a different nutrient profile. In an attempt to help teach children about good nutrition and to develop palates that enjoy healthier options, school lunch and breakfast meals must provide more fruits, vegetables and whole grains while offering low-fat or fat free milk …

Do you struggle to meet the daily recommendations for fruit and vegetable consumption? If you answered yes, count yourself among the millions of Americans who are consuming less than the recommended intake of fruits and vegetables. The latest information from the Centers for Disease Control and Prevention shows that fewer than 25 percent of Americans get the recommended daily intake of fruits and vegetables and in Missouri that number is just over 11 percent of adults and only 8 percent of adolescents. There is good news, produce is at its peak during the summer and local markets can make …

The focus on overweight Americans, and the desire to turn the trend around, has resulted in many theories about the cause of the overweight and obesity trend. Suggested triggers for being overweight have ranged from sugar sweetened beverages to the latest “hot-button” gluten or wheat. With all of these “theories” what does the evidence show?  The U.S. Department of Agriculture tracks the wheat crop both in terms of acres planted and in wheat consumption; data indicates that wheat consumption is on the decline. Wheat consumption fell from an estimated 146 pounds per person in 2000 to a low of …