Nutritious Bites

Thinking about Thanksgiving: Healthy Eating Tips

Ways to make your Thanksgiving meal a little bit healthier.

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. In addition to these recipe changes, consider smaller portion sizes for pies and desserts so that people can enjoy them without having to eat large portions – they can always go back for seconds…

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Nutritious Bites

Want the Benefits of Fish Oil? Eat More Fish

A new study finds that fish oil pills make little difference in heart disease incidence over a placebo.

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 more than 12,000 individuals with diabetes or prediabetes, and an average age of 64, found that incidence of heart attack, stroke and heart failure …

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Nutritious Bites

Slurp It Up! Sugar Level Drops in Flavored Milk

Our nutritional columnist looks at flavored milk during National School Lunch Week.

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 learned that over the past several years they’ve lowered the calories and sugar in school flavored milk, giving kids the taste they love while still …

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Nutritious Bites

Brain Scans Shows Importance of a Healthy Breakfast

Children who ate a good meal in the morning have different levels of brain activity than those that did not eat.

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 clear difference in brain activity in those who had breakfast before going into the classroom. Another session looked at the benefit of physical activity…

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Nutritious Bites

McDonald’s Joins the Calories on the Menu List

Patrons will be able to find the calorie count on all their favorite McDonald's foods.

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 food groups in the following ways: These plans follow the introduction this past summer of “Favorites Under 400” a menu that highlights information on …

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Eating Disorders Impact Women of All Ages

Younger women aren't the only ones with body image issues, our Washington University expert says.

Typically people assume that younger women are the main sufferers of eating disorders but a new study indicates that women over 50 also suffer from a variety of types of disordered eating. The study in the International Journal of Eating Disorders assessed body image in 1,800 US women. The study found that 27 percent of women over age 50 were overweight, 29 percent were obese, 42 percent were normal weight and 2 percent were underweight. In assessing eating behaviors the study found that 4 percent of the women binge eat, about 8 percent purge after eating by either vomiting or over-exercising and 70 percent reported dieting to lose weight.  Of more significance 36 percent spent at least half of their time in the previous five years dieting…

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Back to School: Lunch Has a New Look

New federal guidelines will impact what your child eats at school for breakfast and lunch.

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 and fat free flavored milk only. In addition to these changes the amount of saturated fat, found predominately in animal foods, must be limited as …

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Is Wheat Really Connected to Overweight?

Dietary guidelines for whole wheat.

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 134 pounds in the mid-2000s. In 2008 consumption patterns showed a slight increase to 136.6 pounds but this per person intake is a 10.2 pound per …

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Summer Heat Calls for Cool Treats

Choosing the best toppings for your ice cream treat.

Trying to beat the heat often involves looking for cool beverages but frozen treats like popsicles, ice cream cones and sundaes can also provide a cool taste and a bit of variety. In fact, July is National Ice Cream Month. If you’re choosing frozen treats just remember to monitor the portions you choose.  Ice cream cones, single serve cups and frozen treats that come on bars are good ways to know how many calories you are consuming and to make it easier to limit portions but sundaes, especially with several toppings can often lead to large portions and a larger number of calories. If you enjoy sundaes consider a few of these ideas to help you “have your ice cream and eat it to.” First, decide if you want full fat ice cream or yogurt or if …

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Dietitian and Nutritionist: What is the Difference?

Finding the right professional for you. Our expert from Washington University walks you through choosing the best fit.

If you are like most people you’ve noticed how sometimes nutrition advice comes from a nutritionist and sometimes it comes from a dietitian or a registered dietitian (RD). And if you are like most people you’ve wondered – What is the difference? The difference is that the term dietitian, and more significantly the RD, has a clear definition that includes an education based on the science of food and how the body uses that food. The “Accreditation Council for Education in Nutrition and Dietetics” clearly outlines the coursework required for someone to call themselves a dietitian. In addition, the Commission on Dietetic Registration outlines the experience needed to take the credentialing exam and the continuing education needed to maintain …

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