Category: Nutrition

Categories
Nutrition

Food Literacy

Nutrition

These days nutrition and food literacy are often discussed, but many may not comprehend the differences between the two and their implications for health. While these terms are frequently used interchangeably, they are not the same. Understanding the differences is vital for understanding how food influences well-being.

What Is Nutrition

Nutrition refers to the science of how food impacts the body. It focuses on how various nutrients, such as vitamins, minerals, proteins, and fats, contribute to the body’s proper functioning. A solid understanding of nutrition can help individuals make healthier choices that prevent chronic diseases and maintain overall health. However, it is not just about identifying which foods are beneficial; it also includes knowing how to access and incorporate them into daily life.

What Is Food Literacy

Food literacy is a broader concept that goes beyond nutrition. It involves the knowledge, skills, and attitudes needed to make informed decisions about food and its impact on health. Food literacy includes understanding food labels, cooking methods, and the social, economic, and environmental factors that influence food choices. It empowers individuals to navigate complex food systems and make choices that align with their values, preferences, and health goals.

A key aspect of food literacy is the ability to interpret food labels, which provide essential information about nutritional content. A food-literate individual understands how to evaluate labels, such as recognizing terms like “organic,” “low-fat,” or “non-GMO,” and distinguishing what these claims mean for their health and food production practices. Food literacy also involves having the skills to prepare healthy meals using nutritious cooking methods, such as steaming or grilling, and knowing how to plan balanced meals that meet nutritional needs.

Tips for Reading Food Labels Effectively

  • Focus on the serving size: Be mindful of how many servings you’re consuming, especially if the package contains multiple servings.
  • Look for added sugars: The label should specify “added sugars” separately from total sugars. Limiting added sugars is important for preventing chronic diseases like diabetes.
  • Check for fiber content: Foods high in fiber are beneficial for digestive health and can help maintain healthy blood sugar levels.
  • Limit sodium: Too much sodium can contribute to high blood pressure and heart disease, so it’s wise to watch your sodium intake.
  • Be wary of buzzwords: Health claims on packaging can be misleading. Always refer to the actual nutritional information rather than marketing terms.
The Influences on Food Choices

Food literacy also considers the social, economic, and environmental factors that influence food choices. Social factors such as cultural norms, family traditions, and peer influence can shape what people eat. For example, certain foods may be traditionally consumed during holidays or social gatherings. A food-literate person is aware of how these factors influence their food habits and knows how to incorporate healthier options into these traditions.

Economic factors also play a significant role in food choices, especially for individuals with limited financial resources. Food literacy helps individuals understand how to budget for groceries, recognize cost-effective healthy food options, and avoid processed foods that may seem cheaper but are less nutritious. Additionally, environmental factors, such as the sustainability of food production, are a growing concern. A food-literate person is mindful of the ecological footprint of their food choices, prioritizing sustainably sourced, organic, or locally grown foods.

The Importance of Food Literacy

Despite growing awareness of food literacy, food illiteracy remains a significant global issue. It affects individuals across all demographics, contributing to poor health outcomes and exacerbating health inequities. This lack of food knowledge can have severe health implications, particularly for vulnerable populations who may lack access to healthy food options. As a result, these populations face a higher risk of diet-related diseases, such as obesity, diabetes, and heart disease.

Promoting Food Literacy for Health Equity

Promoting food literacy is essential for improving public health and advancing health equity. Educating individuals about nutrition, cooking skills, and sustainable food practices equips them with tools to make healthier food choices. However, food literacy cannot be achieved through education alone. Systemic changes, such as improving access to nutritious food in underserved areas and supporting policies that promote healthier food environments, are necessary to address food illiteracy on a larger scale.

By overcoming barriers to food literacy, individuals can be empowered to make decisions that positively impact on their health. Addressing food illiteracy and creating healthier food environments is key to building a society where everyone has the knowledge and resources to thrive.Bottom of Form

References:

Lang, T., & Caraher, M. (2021). Food literacy: A critical review. Public Health Nutrition, 24(4), 1–9. https://doi.org/10.1017/S1368980021001010

U.S. National Library of Medicine. (2021). Food literacy: An individual’s ability to understand and make informed decisions about food and its implications for health, including its social, environmental, and political factors. Retrieved from https://pmc.ncbi.nlm.nih.gov/articles/PMC10674981/#:~:text=Food%20literacy%20is%20an%20individual’s,and%20political%20factors%20%5B16%5D

Categories
Nutrition

Mindful Eating

A cheerful man is eating eggs for breakfast at the restaurant.

Nutrition

Mindful eating encourages slowing down, living in the moment, and paying close attention to food choices and habits. Unlike diets that focus on what or how much to eat, mindful eating emphasizes understanding the reasons and methods behind eating. It is an internal, thoughtful approach that helps individuals make deliberate and personal food choices while fostering a healthier relationship with food. This approach centers on examining the reasons for eating and aligning food choices with personal values. Whether the goal is to improve health, boost energy, enhance digestion, or achieve other wellness objectives, mindful eating supports intentional and empowering decisions about nutrition.

Benefits of Mindful Eating

Mindful eating offers more than just the choice of nutritious foods, it brings a range of benefits that support physical, emotional, and mental well-being:

  • Increased Satisfaction and Gratitude for Food: Mindful eating enhances the sensory experience of meals, making smaller portions more enjoyable. It promotes gratitude for the food and the work involved in producing it, promoting a greater appreciation for its impact on health and wellness.
  • Reduction of Cravings: By practicing mindfulness, individuals can break free from the cycle of unhealthy cravings. This approach encourages healthier food preferences and changes the way we perceive and desire food.
  • Improve digestion: Eating slowly and chewing food thoroughly enhances digestion, as it allows enzymes in the mouth to begin breaking down food more effectively. This practice can reduce common digestive issues and improve nutrient absorption.
  • Balanced Eating Habits: Mindful eating helps individuals adjust to their hunger and fullness, promoting a more balanced relationship with food. It can reduce emotional eating and help regulate disordered eating patterns like overeating or binge eating.
  • Support for Weight Management: By relying on internal hunger cues instead of external factors like portion size, mindful eating can aid in weight management. It encourages moderation and reduces restricted thinking, helping individuals feel satisfied with smaller portions.
  • Healthier Relationship with Food: Mindful eating replaces feelings of guilt or shame around food with curiosity and self-compassion, fostering a more positive and balanced attitude toward food choices and eating habits.
How to Practice Mindful Eating

While practicing mindful eating may seem like a significant change, there are simple methods to make it easier and more effective. Start by becoming aware of your food, use all your senses to notice its taste, texture, and smell. Avoid distractions like TV or phones so you can fully engage with your meal. Planning your meals and snacks ahead of time can also be beneficial. By balancing healthy options with the occasional treat, you can stay on track and avoid impulsive eating. Eating smaller meals throughout the day helps maintain steady energy levels and prevents overeating. It is also beneficial to have support from friends, family members, or a group to encourage and motivate you. Finally, change the way you think about food. Instead of labeling it as “good” or “bad,” focus on how it makes you feel and how it aligns with your health goals.

How to Stick with It

Building mindful eating habits takes time and consistency. Leaning on a support system—whether a friend, family member, or support group—can help maintain accountability. Open communication about your goals can inspire understanding and encouragement from loved ones. By focusing on the broader benefits, such as increased energy, better digestion, and improved mental clarity, you can stay motivated and see mindful eating as a sustainable lifestyle choice, rather than just a temporary change.

References:

Cleveland Clinic. (n.d.). Mindful Eating: A Healthy Relationship with Food. Retrieved from https://health.clevelandclinic.org/mindful-eating

Kabat-Zinn, J. (1990). Full catastrophe living: Using the wisdom of your body and mind to face stress, pain, and illness. Delta.

Moss, M. (2013). Salt, sugar, fat: How the food giants hooked us. Random House Trade Paperbacks.

Tylka, T. L., & Subar, A. F. (2013). Mindful eating and its relationship to health, well-being, and weight loss. Journal of Health Psychology, 18(6), 751-766.

Categories
Nutrition

Eat the Rainbow

Nutrition

Instead of painting a rainbow, why not eat a rainbow? Red, orange, yellow, green, white, blue, and purple foods each bring unique health benefits, all thanks to the natural phytochemicals they contain. These phytochemicals not only provide food with distinct aroma and flavor but also contribute to improving health in several powerful ways. By consuming a variety of colorful fruits and vegetables, you are boosting your immune system, fighting inflammation, and reducing your risk for chronic diseases such as cancer, heart disease, and diabetes.

The Power of Colorful Foods

Eating a rainbow of colors ensures you get a variety of essential nutrients. Here is a breakdown of how each color group benefits your health:

Red Foods
Red fruits and vegetables, such as tomatoes, beets, radishes, and red peppers, contain lycopene, a powerful antioxidant that enhances heart health and reduces the risk of prostate and breast cancer. Lycopene also contributes to stroke prevention and supports cognitive function. Other great red foods include cherries, strawberries, and red onions.

Orange and Yellow Foods
Carotenoids, such as carrots, sweet potatoes, bananas, and mangoes, reduce inflammation and the risk of heart disease. These nutrients also support healthy skin, improve vision, and strengthen the immune system. Apricots, yellow peppers, and pumpkins are excellent sources of carotenoids, which are also linked to increased overall vitality.

Green Foods
Green foods, such as spinach, broccoli, and kale, contain indoles and isothiocyanates that possess potential cancer-fighting properties. They are also high in vitamin K, potassium, fiber, and antioxidants, which promote bone health and heart function. Green fruits such as kiwis and avocados and green herbs such as parsley contribute to a healthy vision and skin. Folate, which is found in green vegetables, helps prevent neural tube defects in babies, making them an important component of prenatal nutrition.

White and Brown Foods
White and brown foods such as garlic, onions, cauliflower, and mushrooms contain flavonoids and allicin, which have anti-tumor properties and may lower cholesterol and blood pressure. These foods also help improve bone strength and reduce the risk of stomach cancer, making them essential for digestive health and overall wellness.

Blue and Purple Foods
Blue and purple fruits and vegetables such as blueberries, blackberries, and eggplants contain anthocyanins, which are known for their ability to improve brain health, improve memory, and reduce blood pressure. These antioxidants can be used to prevent stroke and heart disease and may also reduce the risk of certain cancers. Foods like plums, purple cabbage, and figs are excellent sources of these brain-boosting compounds.

Why Variety is Key

While each color offers specific benefits, eating a variety of colors maximizes these health effects. The combination of phytonutrients from different color groups works together to support your body in a more powerful way. By incorporating a variety of fruits and vegetables in your meals, you are ensuring that your body gets a wide range of vitamins, minerals, and antioxidants—all essential for optimal health.

Tips for Adding Color to Your Meals

Here are a few easy tips to help you eat the rainbow:

  • Swap your usual green bell peppers for a combination of red, yellow, or purple peppers for a colorful
    change.
  • Add radishes to your potato salad for an extra crunch and vibrant color.
  • Top your morning cereal or yogurt with frozen blackberries for a vibrant flavor and antioxidants.
  • Roast sweet potato fries instead of regular fries for a healthier, more colorful side dish.
  • Blend cauliflower into your smoothies for a creamy texture and a pale color.
  • Use purple cabbage instead of green cabbage for a colorful twist on coleslaw.
  • Serve chicken curry over cauliflower rice for a nutrient-packed, colorful alternative.
Nourish Your Health

Eating a variety of colorful foods is an easy and delicious way to nourish your body and support your overall health. Each color provides unique health benefits, from improving brain function and reducing inflammation to boosting your immune system and preventing chronic diseases. By adding more colorful fruits and vegetables to your meals, you are providing your body with the best nutrients it needs.

Incorporating these colorful foods into your daily diet will not only enhance your health but also enhance your meals. It is a simple way to ensure you’re getting the nutrition your body needs to stay strong, energized, and disease-free.

References:

Mayo Clinic News Network. (n.d.). Eat the rainbow for good health. Mayo Clinic. Retrieved January 15, 2025, from https://newsnetwork.mayoclinic.org/discussion/eat-the-rainbow-for-good-health/

Healthline. (n.d.). Eat the rainbow: Why colorful food is good for you. Retrieved January 15, 2025, from https://www.healthline.com/nutrition/eat-the-rainbow#The-colors

 

Categories
Nutrition

National Nutrition Month

Young african american woman drinking green juice with reusable bamboo straw in loft apartment. Home concept. Healthy lifestyle concept. Copy space

Nutrition

Each year National Nutrition Month is celebrated under the sponsorship of the Academy of Nutrition and Dietetics. This is a time to focus on nutrition, education and awareness. This annual campaign emphasizes the importance of making informed food choices and adopting healthy eating and physical activity habits to support overall well-being.

Maintaining a well-balanced diet is essential for providing the energy and nutrients your body needs to function and thrive, especially when exercise is part of your routine. However, fueling your body effectively goes beyond choosing vegetables over doughnuts; it requires thoughtful meal planning and strategic timing of nutrient intake.

Start Your Day with a Strong Foundation

Breakfast is the cornerstone of a healthy day. Research links regular breakfast consumption to a reduced risk of obesity, diabetes, and heart disease. Starting your morning with a nutritious meal replenishes blood sugar levels, supplying your muscles and brain with the energy needed to tackle daily tasks and exercise.

Skipping breakfast, particularly on days when you plan to work out, can lead to fatigue and lightheadedness. Choose a breakfast rich in fiber and protein to stay full longer and sustain energy levels.

Here are some breakfast ideas:

  • Replace sugary cereals with whole-grain options like oatmeal or oat bran and top them with protein-rich additions like milk, yogurt, or nuts.
  • Use whole-grain flour for pancakes or waffles and add cottage cheese for an extra protein boost.
  • Choose whole-grain bread for toast, paired with eggs, peanut butter, or another protein source.
Prioritize Protein for Snacks and Meals

Protein is vital for muscle growth, maintenance, and repair. While it isn’t a primary energy source during exercise, it supports the body’s recovery and performance. Adults should aim to consume about 0.8 grams of protein per kilogram of body weight daily, though athletes and older adults may require more.

To maintain a balanced diet, focus on lean protein sources, such as poultry, fish, beans, and legumes, while limiting red and processed meats.

Embrace Fruits and Vegetables

Fruits and vegetables are nutrient powerhouses, providing natural fiber, vitamins, minerals, and antioxidants. The USDA recommends filling half your plate with fruits and vegetables at every meal.

For variety and maximum benefits, “eat the rainbow” by including produce of different colors in your diet. Experiment with new fruits and vegetables each time you shop. Dried fruits and raw veggies make convenient, healthy snacks for busy days.

Fuel Up Before Exercise

Eating the right mix of carbohydrates and protein before a workout can enhance performance. Opt for snacks like yogurt with granola, a banana with peanut butter, or a small turkey sandwich to energize your body. Avoid foods high in simple sugars or unhealthy fats, which can lead to sluggishness.

Avoid Extreme Calorie Cutting

If weight loss or toning is your goal, be cautious about cutting too many calories. An overly restrictive diet can leave you feeling tired or unwell. Women should generally aim for 1,200 – 1,500 calories per day for safe weight loss, while men should target 1,500 – 1,800 calories.

For those with active lifestyles or different fitness goals, additional calories may be necessary.

Consulting a dietitian or doctor can help you determine the appropriate caloric intake for your needs.

Find Your Balance

An active lifestyle requires listening to your body and finding a balance between foods that energize you and those that don’t. Use these tips to stay on track:

  • Make breakfast a daily habit.
  • Include complex carbohydrates, lean proteins, healthy fats, and colorful fruits and vegetables in your meals.
  • Stock your fridge and gym bag with nutritious snacks.

By balancing your diet with the right nutrients, you’ll be better equipped to fuel your workouts and maintain overall health. National Nutrition Month is a perfect opportunity to prioritize your well-being and build lasting, healthy habits.

References:

Academy of Nutrition and Dietetics. (n.d.). National Nutrition Month. Retrieved from https://www.eatright.org/

Harvard Health Publishing. (2020). How much protein do you need every day? Harvard Medical School. Retrieved from https://www.health.harvard.edu/

Harvard T.H. Chan School of Public Health. (n.d.). The Nutrition Source: Breakfast. Retrieved from https://www.hsph.harvard.edu/nutritionsource/

U.S. Department of Agriculture. (n.d.). ChooseMyPlate.gov: Fruits and Vegetables. Retrieved from https://www.choosemyplate.gov/

Categories
Nutrition

Eat With the Environment in Mind

Nutrition

Sierra Rankin, MS, Millennium
Associate Operations Manager

Practicing mindful eating extends beyond the act of consuming food; it includes expressing gratitude for meals and contemplating the impact of one’s food choices on both the local and global environment. Embracing a more sustainable approach to eating not only benefits personal health but also contributes to creating a healthier planet for current and future generations. Sustainable eating manifests in various forms, offering individuals the flexibility to adopt practices that align with their values and lifestyle.

Enjoy More Plant-Based Meals and Snacks

Opting for plant-based foods over animal-based ones can significantly contribute to reducing environmental impact, including decreased land use, water consumption, and lower greenhouse gas emissions. This shift towards plant-based eating promotes greater sustainability. Plant-based diets can take various forms, adapting to individual preferences and lifestyles. For instance, incorporating recipes without meat, such as a butternut squash curry, is one approach. Another option is to utilize vegetables to reduce the quantity of meat consumed, a technique known as “The Blend,” as created by the Mushroom Council.

Expanding plant-based swaps beyond meals to snacks is also an easy way to incorporate more fruits, vegetables, seeds, and nuts into your diet, further aligning with sustainable and environmentally conscious eating practices.

Ways to get started with a plant-based diet.

  • Eat lots of vegetables.
  • Change the way you think about meat.
  • Choose good fats.
  • Cook a vegetarian meal at least one night a week.
  • Include whole grains for breakfast.
  • Go for greens.
  • Build a meal around a salad.
  • Eat fruit for dessert.

Purchase Foods with Minimal Packaging

Have you ever returned from the grocery store only to find yourself filling your kitchen trash can with bags and packaging from your recent purchases? Consider taking a moment during your next shopping trip to assess the amount of packaging associated with the items you buy and make a conscious effort to minimize it. This small change can contribute significantly to reducing the volume of waste sent to landfills, thus diminishing your overall environmental footprint.

Buy Foods in Season and Shop Locally When Possible

While shopping seasonally is not a novel concept, its impact on the environment may not be fully appreciated. Opting for seasonal produce can lead to a reduction in the distance that food travels, thereby helping to lower greenhouse gas emissions. Additionally, this choice supports local farmers who often employ sustainable agricultural practices, contributing to the well-being of our communities and promoting a more environmentally friendly approach to food consumption.

Farmer’s markets

Farmer’s markets offer another avenue for supporting local farmers without requiring a subscription or a significant upfront cost. Many areas host local farmer’s markets, typically during the summer months or even throughout the entire year. These markets operate on specific days each week throughout their open season, featuring various local farmers and producers on any given week.

At a farmer’s market, each farmer has their own stand showcasing their produce. This setup allows you to engage directly with the farmers or their representatives, enabling you to inquire about their products and make small purchases to sample the farm’s offerings. Some individuals choose to explore farmer’s markets before committing to a subscription from a specific farm. Alternatively, you can opt to visit the farmer’s market regularly to access a variety of local produce without a subscription commitment.

Start A Container or Backyard Garden to Grow Food at Home

If you are looking for a new hobby, consider taking up gardening. Cultivating your own food at home not only brings joy but also contributes to reducing packaging waste, conserving water, and decreasing the fossil fuels associated with typical transportation routes. A great entry point into gardening is starting with an herb garden, and you can begin by checking your local grocery store for a potted basil plant. Gardening has the potential to add an extra dose of joy to your everyday life while fostering a more sustainable and environmentally conscious lifestyle.

What You Can Grow in a Container Garden

  • Herbs
  • Green beans
  • Broccoli
  • Carrots
  • Cucumbers
  • Eggplant
  • Lettuce
  • Onions
  • Peppers
  • Tomatoes
  • Radishes
  • Certain corn varieties
  • Blueberries
  • Dwarf fruit trees

References:

Categories
Nutrition

Variety is Key

Nutrition

Sierra Rankin, MS, Millennium Associate Operations Manager

Opting for wise food choices plays a crucial role in maintaining health as you age. Developing an understanding of the various food groups and their recommended proportions in your diet contributes to the formation of a healthy eating pattern over time.

It’s essential to ensure you meet the recommended intake for each food group without exceeding your daily calorie limit. Keep in mind that the appropriate amount to maintain your weight depends on factors such as age, gender, and physical activity level. Striving for a balanced diet involves regularly incorporating a variety of foods from different groups into your meals.

Vegetables

Your parents were correct: incorporating vegetables into your diet is fundamental for maintaining a healthy lifestyle. In fact, there’s no harm in consistently adding a variety of plants to every meal. Vegetables boast a diverse range of colors, flavors, and textures, and they are rich in essential vitamins and minerals, carbohydrates, and valuable fiber. The vegetable food group encompasses dark green vegetables, red and orange vegetables, starchy vegetables, as well as legumes like beans and peas.

 

Leafy green vegetables stand out as an exceptionally healthy choice. For instance, spinach provides essential nutrients such as vitamins K and A, folate, magnesium, iron, and dietary fiber.

Fruits

Fruits play a vital role in maintaining a healthy diet, adding color, flavor, and essential nutrients to your meals. The array of choices includes citrus fruits like oranges and grapefruits, various berries, tree-grown fruits such as apricots, cherries, peaches, and mangoes, as well as others like figs, grapes, and pineapples.

Incorporating more fruits into your diet offers significant benefits for overall health. Similar to vegetables, fruits contain carbohydrates and provide valuable fiber that supports a healthy digestive system. While 100% fruit juice contributes to this category, it is recommended that at least half of the fruits consumed be whole fruits. When opting for frozen, canned, or dried fruit, choose options with the lowest added sugar content.

Grains

Any food derived from wheat, rye, rice, oats, cornmeal, barley, or other cereal grains falls under the category of grain products. This encompasses a variety of items such as bread, pasta, breakfast cereal, grits, tortillas, and even popcorn. Grains, in conjunction with fruits, vegetables, and dairy, constitute a primary source of carbohydrates, the body’s main energy provider. It is advisable to check food labels to opt for grain choices low in saturated fat and added sugar. Whole grains offer iron, various B vitamins, and fiber.

Certain grain products undergo a refining process, resulting in a finer texture and extended shelf life.

However, this process removes fiber and nutrients. Many refined grains are subsequently enriched, meaning that certain nutrients are reintroduced after processing. Examples of refined grain products include white flour, degermed cornmeal, white bread, and white rice.

Protein

Proteins are often referred to as the body’s building blocks, crucial for tissue building and repair, as well as supporting the immune system to fight infection. Additionally, the body utilizes excess protein as an energy source. For optimal health, older adults are advised to include a diverse range of nutrient-dense proteins in their diet. Opt for lean (low-fat) meats and poultry, and consider alternative sources such as seafood, eggs, beans, nuts, seeds, and soy products.

Plant-based protein sources, like nuts and seeds, tend to be lower in saturated fat, cholesterol-free, and provide additional fiber and health-promoting nutrients. It’s essential to note that plant-based meat alternatives can differ in nutritional value, often being highly processed and containing elevated sodium levels.

For a balanced intake, it is recommended to consume 8 to 10 ounces of various seafood per week. This not only contributes to protein intake but also ensures a source of omega-3 fatty acids, such as EPA and DHA, which are beneficial for heart health.

Dairy

Incorporating dairy into the diet is also beneficial, aiding in the maintenance of strong bones and supplying essential nutrients such as calcium, potassium, and vitamin D. Opting for low-fat or fat-free options within the dairy group supports heart health by providing vital vitamins and minerals with reduced fat content. Additionally, some fortified dairy alternatives can offer comparable nutritional benefits to traditional dairy products.

References:

Categories
Nutrition

See a Registered Dietitian Nutritionist (RDN): Celebrating National Nutrition Month®

Nutrition

Sierra Rankin, MS, Millennium Associate Operations Manager

Between what you hear on TV and read in the news, eating well can seem like a real challenge. But it doesn’t have to be. A registered dietitian nutritionist (RD or RDN) will partner with you to develop a safe and realistic eating plan that you can stick with for the long haul. To guide and motivate you, an RDN will use creative and out-of-the-box strategies to help with meal planning, grocery shopping and mindful eating.

What Is a Registered Dietitian?

A licensed dietitian is a healthcare professional with specialized expertise in nutrition and the creation of tailored eating plans to address individual health requirements. These professionals undergo specific training and meet qualifications to obtain their designation. In the United States, accreditation is typically granted by the Commission on Dietetic Registration (CDR), the credentialing agency affiliated with the Academy of Nutrition and Dietetics (AND).

A registered dietitian can be identified by the post-nominal letters following their name, such as RD for registered dietitian or RDN for registered dietitian nutritionist, a more contemporary term for the same qualification. In states mandating licensure, a licensed dietitian will display LD after RD or RDN. Additionally, certain dietitians may hold supplementary credentials in specific dietetic specialties.

What Does a Dietitian Do?

Registered Dietitian Nutritionists (RDNs) stand out as the foremost and trustworthy providers of up-to-date, scientifically grounded food and nutrition information. They serve as the authorities in translating the intricacies of nutritional science into practical strategies for promoting healthy living.

While the roles of RDNs can vary, there are commonalities within the profession, including:

  • Educating others on diet and nutrition
  • Assessing a patient’s nutritional needs
  • Developing personalized dietetic plans
  • Offering individual counseling on dietetics and nutrition
  • Assisting patients in meal planning
  • Engaging in data collection, re-search, and report preparation

Individuals seek the expertise of Registered Dietitian Nutritionists (RDNs) for various reasons, including the following:

You Are Seeking Assistance in Man-aging Diabetes, High Blood Pressure, Or Other Chronic Diseases.

A RDN can assist you in understanding your condition and its potential impact based on your dietary choices. Additionally, they collaborate with you to develop a personalized eating plan that incorporates the necessary nutrients to effectively manage your condition.

If You Are Considering or Have Undergone Gastric Bypass Surgery.

Following surgery, as your stomach can only handle small portions, obtaining essential nutrients becomes challenging. As a valuable member of your healthcare team, a RDN assists you in adapting your eating plan to fulfill these nutritional requirements while ensuring you still feel satisfied.

You Are Experiencing Digestive Issues.

Collaborating closely with both you and your doctor, a RDN offers valuable guidance to fine-tune your diet. Working together, you can identify food choices that won’t exacerbate your condition, such as reducing the intake of fried foods, caffeinated beverages, and carbonated drinks.

You Are Pregnant, Attempting to Conceive, Or Are a New Parent.

Schedule a meeting with a RDN to ensure you receive the necessary nutrients for a healthy pregnancy. Additionally, post-delivery, a RDN can assist in ensuring both you and your baby obtain the essential nutrients to support overall well-being.

You Have a Food Allergy, Intolerance, Or Sensitivity

If you are un-certain about dietary choices due to conditions like celiac disease, food allergies, lactose intolerance, or others, it’s common to feel over-whelmed by restrictions. This can result in a monotonous diet that may lack essential nutrition. A RDN can provide guidance by teaching you strategies to identify foods to avoid and suggest suitable substitutions, ensuring your diet remains both balanced and flavorful.

You or Your Child Are Dealing with Disordered Eating.

As integral members of the treatment team, RDNs offer counseling to individuals dealing with eating disorders like anorexia and bulimia.

You Are Seeking Practical Lifestyle Advice.

If you are seeking assistance in navigating the truths and myths of nutrition headlines, understanding label information at the supermarket, discovering budget-friendly healthy cooking, learning strategies for dining out health-fully, and managing temptations, consulting with a RDN is invaluable. With personalized care, a RDN considers your health history, food preferences, and lifestyle habits to provide tailored advice. Together, you will set goals, with follow-up visits focusing on maintenance and monitoring your progress, ensuring a customized approach rather than generic, one-size-fits-all diet recommendations.

References:

  1. 10 reasons to see an RDN. Academy of Nutrition and Dietetics: eatright.org. (n.d.). https://www.eatright.org/health/wellness/healthful-habits/10-reasons-to-see-an-rdn
  2. Professional, C. C. medical. (n.d.). What is a registered dietitian?. Cleve-land Clinic. https://my.clevelandclinic.org/health/articles/dietitian
  3. Rose, V. (2022, March 23). The im-portance of registered dietitian nutri-tionists. Health Designs. https://www.healthdesigns.net/registered-dietitian-nutritionists/
Categories
Nutrition

Fueling Your Body and Nourishing Your Soul: Celebrating National Nutrition Month®

Nutrition

March is not only a time for blooming flowers and warmer weather but also a month dedicated to promoting healthy eating habits and nutrition education. National Nutrition Month®, created by the Academy of Nutrition and Dietetics, is an annual campaign aimed at raising awareness about the importance of making informed food choices and developing healthful eating and physical activity habits. In this blog, we’ll explore the significance of National Nutrition Month® and share practical tips for fueling your body and nourishing your soul.

Understanding the Importance of Nutrition

Nutrition plays a crucial role in our overall health and well-being. The foods we eat provide essential nutrients that fuel our bodies, support growth and development, and help prevent chronic diseases. National Nutrition Month® serves as a reminder to prioritize nutrition and make conscious choices about what we eat.

The Theme for National Nutrition Month® 2024: “Beyond the Table”

Each year, National Nutrition Month® is celebrated with a specific theme that highlights different aspects of nutrition and healthy eating. The theme for 2024, “Beyond the Table,” encourages us to look beyond the food on our plates and consider the journey of our food from farm to table. This theme emphasizes the importance of understanding where our food comes from, how it’s produced, and how our food choices impact the environment and our health.

Tips for Healthy Eating

Eating a balanced and nutritious diet doesn’t have to be complicated. Here are some practical tips for incorporating healthy eating habits into your daily life:

  • Prioritize whole foods: Choose foods that are minimally processed and rich in nutrients, such as fruits, vegetables, whole grains, lean proteins, and healthy fats.
  • Practice portion control: Pay attention to portion sizes and avoid oversized servings, especially when dining out.
  • Stay hydrated: Drink plenty of water throughout the day to stay hydrated and support overall health.
  • Limit added sugars and unhealthy fats: Be mindful of added sugars, saturated fats, and trans fats in processed foods and opt for healthier alternatives.
  • Cook at home: Prepare meals at home using fresh, wholesome ingredients whenever possible, and limit eating out or ordering takeout.

Celebrating Cultural Diversity in Food

National Nutrition Month® is also an opportunity to celebrate the diverse cuisines and food traditions that enrich our lives. Exploring foods from different cultures can introduce new flavors, ingredients, and cooking techniques into your diet while honoring cultural diversity and heritage.

Engaging in Physical Activity

In addition to healthy eating, regular physical activity is essential for overall health and well-being. National Nutrition Month® encourages us to incorporate physical activity into our daily routines, whether it’s through walking, jogging, cycling, yoga, or dancing. Find activities you enjoy and make them a regular part of your lifestyle.

Conclusion

National Nutrition Month® is a time to celebrate the power of healthy eating and the importance of making informed food choices. By prioritizing nutrition, incorporating healthy eating habits into our daily lives, and celebrating cultural diversity in food, we can nourish our bodies and nurture our souls. Let’s use this month as an opportunity to recommit to our health and well-being and make positive changes that will last a lifetime.

Categories
Nutrition

Stay Nourished on Any Budget: Celebrating National Nutrition Month®

Nutrition

by Sierra Rankin, MS, Millennium Associate Operations Manager

National Nutrition Month, sponsored annually by the Academy of Nutrition and Dietetics, serves as a dedicated nutrition education and information campaign. This initiative aims to spotlight the significance of making informed food choices and cultivating healthy eating and physical activity habits.

Maintaining a well-balanced diet plays a crucial role in supplying the necessary calories and nutrients required to support your daily activities, including regular exercise.

However, when it comes to nourishing your body for optimal exercise performance, the process is more nuanced than merely opting for vegetables over doughnuts. It involves consuming the right types of food at specific times throughout the day.

Begin on a Positive Note

The initial meal of your day holds significant importance. Regularly consuming breakfast has been associated with a reduced risk of obesity, diabetes, and heart disease. Commencing your day with a nutritious meal, aids in replenishing your blood sugar levels, providing the essential fuel for your muscles and brain.

This importance is amplified on days when exercise is part of your routine. Skipping breakfast can result in feelings of light-headedness or lethargy during your workout. The selection of the right break-fast is crucial, as relying on simple carbohydrates, such as a plain white bagel or doughnut, may not sustain feelings of fullness for long.

In contrast, opting for a breakfast rich in fiber and protein can stave off hunger for a more extended period and offer the necessary energy to support your physical activity.

Load Up on Protein in Your Snacks and Meals

Protein is essential for sustaining the growth, maintenance, and repair of your body. It plays a crucial role in building and repairing muscles, contributing to the positive outcomes of your workout. While it can serve as an energy source when carbohydrates are scarce, it is not a primary fuel during exercise.

According to the Harvard Health Blog, adults should aim to consume approximately 0.8 grams of protein per day for every kilogram of their body weight, equivalent to about 0.36 grams of protein per pound. Individuals engaged in regular exercise and older adults may have increased protein needs.

For optimal health, prioritize lean protein sources that are low in saturated and trans fats. Restricting the intake of red meat and processed meats is advisable for a well-rounded and balanced diet.

Increase Your Consumption of Fruits and Vegetables

Fruits and vegetables serve as abundant sources of natural fiber, vitamins, minerals, and essential compounds vital for proper bodily function. Additionally, they are low in calories and fat.

The United States Department of Agriculture recommends filling half your plate with fruits and vegetables during each meal.

To maximize nutritional benefits, strive to “eat the rainbow” by incorporating fruits and vegetables of various colors. This diverse selection ensures access to a wide range of vitamins, minerals, and antioxidants available in the produce aisle.

Make a habit of exploring new fruits or vegetables during each grocery store visit. For convenient and healthy snacks, keep dried fruits in your workout bag and raw vegetables in the fridge.

Prioritize Pre-exercise Fueling for Best Performance

Achieving the right balance of carbs and protein is crucial when fueling up before or after a workout. Opt for pre-workout snacks that blend carbohydrates with protein, as they can pro-vide a more energizing effect com-pared to junk foods containing simple sugars and high fat content.

Avoiding Cutting Too Many Calories

If your goal is weight loss or body toning, the temptation to drastically cut calories may arise. While reducing calories is a key aspect of weight loss, it’s essential not to go to extremes.

A weight loss plan should not leave you feeling fatigued or unwell. Experiencing exhaustion or illness is an indication that you might not be consuming enough calories to support good health and fitness.

For most women aiming to lose weight safely, a diet of 1,200 to 1,500 daily calories is appropriate, while most men seeking weight loss can consider a diet of 1,500 to 1,800 daily calories.

If you lead a highly active lifestyle or have fitness goals that don’t involve weight loss, you might need more calories. Consulting with your doctor or a dietitian can help determine the right calorie intake to support your individual lifestyle and fitness objectives.

Balance is Key

As you embrace an active lifestyle, you will likely identify foods that provide optimal energy and those that have adverse effects. The crucial element is tuning into your body, finding a balance between what feels right and what is beneficial for you.

Consider these tips:

  • Make breakfast a consistent part of your routine.
  • Opt for complex carbohydrates, lean protein sources, healthy fats, and a diverse range of fruits and vegetables.
  • Ensure your fridge and gym bag are stocked with nutritious workout snacks.

Achieving the right balance of carbohydrates, protein, and other nutrients is essential to fuel your exercise routine effectively.

References:

  1. Kilroy, D. S. (2019, February 28). Eating the right foods for exercise. Health-line. https://www.healthline.com/health/fitness-exercise-eating-healthy#takeaway</p
  2. National Nutrition Month. HUD.gov / U.S. Department of Housing and Ur-ban Development (HUD). (n.d.). https://www.hud.gov/program_offices/public_indian_housing/programs/ph/nnw/Nutrition
Categories
Nutrition

National Nutrition Month®: A Journey “Beyond the Table”

Nutrition

March brings more than just the promise of spring; it’s also the time for National Nutrition Month®, an annual campaign spearheaded by the Academy of Nutrition and Dietetics. This month-long observance, which began as National Nutrition Week in 1973 and expanded to a month in 1980 due to growing interest in nutrition, invites everyone to learn about making informed food choices and developing healthful eating and physical activity habits. The theme for 2024, “Beyond the Table,” invites us to explore the journey of our food from its source to our plates, emphasizing the importance of making informed choices and developing sound eating and physical activity habits.

Week 1: Stay Nourished on Any Budget

The first week of National Nutrition Month® focuses on debunking the myth that nutritious food must be expensive. It’s possible to eat healthily without breaking the bank, and this week is all about learning how. Tips for saving on healthy meals include developing cooking and meal planning skills, using a grocery list to shop sales, and exploring community resources such as SNAP, WIC, and local food banks. Ensuring food safety at home is also vital. This week emphasizes that with a little knowledge and planning, nutrition can be both affordable and delicious.

READ MORE

Week 2: See a Registered Dietitian Nutritionist (RDN)

The second week shines a spotlight on the role of Registered Dietitian Nutritionists. RDNs are the food and nutrition experts, board-certified and credentialed by the Commission on Dietetic Registration. They work in various settings, from hospitals to schools, and help individuals tailor their diets to meet specific health goals. This week encourages everyone to consider consulting an RDN for personalized nutrition advice and underscores the diverse roles these professionals play in promoting health and well-being.

READ MORE

Week 3: Eat a Variety of Foods from All Food Groups

“Diversity” is the keyword for the third week. It’s about encouraging the consumption of a wide range of foods from all food groups. Eating a variety of foods ensures a full range of nutrients, and this can be as simple as “eating the rainbow” – incorporating different colors of fruits and vegetables into your diet. This week also encourages trying new ingredients and including cultural foods and traditions in your meals. It’s a celebration of the rich tapestry of flavors and nutrients that a diverse diet offers.

READ MORE

Week 4: Eat with the Environment in Mind

The final week of National Nutrition Month® is dedicated to environmental consciousness in our eating habits. This includes using leftovers creatively, exploring plant-based diets, and opting for locally grown foods. It also encourages growing your own food, whether through traditional gardening or more modern methods like hydroponic gardens. This week reminds us that our food choices don’t just affect our health but also have a broader impact on the environment.

READ MORE

Supporting Educational Resources

Each week is supported by a range of educational resources and presentations. For example, the first week’s focus on budget-friendly nutrition is complemented by resources on meal planning, while the second week’s spotlight on RDNs is supported by materials on mindful eating. These resources provide valuable tools and tips for implementing the weekly themes in everyday life.

The Role of Health Promotion Coordinators and Registered Dietitians

Throughout National Nutrition Month®, Health Promotion Coordinators, Wellness/Fitness staff members, and on-site Registered Dietitians are available to provide more information and guidance. These professionals can help answer questions and provide direction in making healthier food choices and adopting physical activity habits.

National Nutrition Month® is more than just a campaign; it’s a movement towards a healthier, more informed society. The 2024 theme, “Beyond the Table,” encourages us to look deeper into the origins of our food and the impact of our choices on our health and the environment. It’s a call to action for everyone to explore and embrace the world of nutrition and make informed decisions for a healthier future.

For more information, please visit the Academy of Nutrition and Dietetics’ official website for National Nutrition Month® at www.eatright.org.