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Nutrifact
Salad dressing
is typically a source of the fats that are good for your heart, but
remember that fat is higher in calories, no matter what kind. A simple
way to watch how much dressing you are using is to order it on the
side. Then you can dip your fork into it, and then get a bite of your
salad on the fork. This way, you can still have the taste of salad
dressing and you can monitor your intake more easily.
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October is Celiac Disease
Awareness Month
Celiac disease is a genetic disorder
that affects 2.2 million Americans. It is a digestive system
disorder that is triggered by the ingestion of certain foods that
contain a protein called gluten. Gluten is found in products made with
wheat, barley, and rye. Oats should also be avoided because they may be
contaminated during processing, and research has not concluded that they
are safe. Products that contain these ingredients include, but are not
limited to, bread, baked goods, pasta, and pizza crust.
Because of the effects of gluten on
the digestive system, those who are sensitive to gluten may have
symptoms including diarrhea, abdominal discomfort, and bloating. The
damage to the intestinal surface caused by gluten-containing products
may result in malabsorption, which leads to nutrient deficiencies. Other
symptoms may include skin rash, stunted growth (in children) and
osteoporosis.
There is not a treatment or cure for
Celiac disease, and the only way to prevent symptoms is through diet.
Avoiding the foods that contain gluten can allow your digestive tract to
heal. Learning how to read nutrition labels on foods is important to
help identify which foods to avoid. Nutrition labels are required to
include, in plain English, any allergens, including wheat, which may be
in that product. However, pay close attention to the ingredients.
Favorite recipes can be modified to replace wheat flour with other types
of flour. For example:
For 1 tablespoon of wheat flour,
substitute one of these:
·
1/2 teaspoons
cornstarch
·
1 1/2 teaspoons potato
starch
·
1 1/2 teaspoons
arrowroot starch
·
1 1/2 teaspoons rice
flour
·
2 teaspoons
quick-cooking tapioca
For 1 cup of wheat flour, substitute
one of these:
·
3/4 cup plain cornmeal,
coarse
·
1 cup plain cornmeal,
fine
·
5/8 cup potato flour
·
3/4 cup rice flour
Avoiding gluten may be difficult, but
it is important to remember that even while cutting out wheat, barley,
rye and oat products, there are plenty of options left. For ideas on
how to incorporate a gluten-free diet into your lifestyle, it may be
beneficial to talk to others who have Celiac Disease or use a
gluten-free cookbook. If further advice is needed, a registered
dietitian can provide education on Celiac Disease, how to read nutrition
labels and what to look for on the labels. The dietitian can also
provide useful resources and answer any questions.
http://celiac.org/index.php
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Habits
The
Dietary Approaches to Stop Hypertension (DASH) diet is a low-fat meal
plan that is high in fruits, vegetables and low-fat dairy products that
has been shown to reduce blood pressure. For a person with a 2000
calorie diet, the DASH diet would include the following
Grains:
7-8 servings
Vegetables:
4-5 servings
Fruits:
4-5 servings
Low-Fat
Dairy: 2-3 servings
Meats,
Poultry, and Fish: 2 or fewer servings
Nuts, Seeds,
and Dry Beans: 4-5 servings per week
Fats and
Oils: 2-3 servings
Sweets:
5 servings per week
Krause’s Food,
Nutrition and Diet Therapy.
11th
Edition
Including
a variety of foods with different
colors at meals not only makes the meal more appealing, it also provides
a larger variety of nutrients than a meal in which the foods are similar
in color. For example, try a chicken breast with green beans, carrots
and rice.
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Peter, Peter, Pumpkin Eater
Pumpkin carving
is a popular Halloween tradition that provides entertainment for many.
Often times, after cleaning out the pumpkin, what was inside is thrown
away. The tasty seeds that get thrown away are full of nutrition. A
fourth of a cup of these seeds provides significant amounts of folic
acid, iron, magnesium, phosphorus, and zinc and also contains many other
nutrients. Why are these nutrients important?
Folic Acid: Involved in DNA synthesis and the formation of neurotransmitters in
the brain. If the body does not get enough folic acid, DNA will not be
able to divide, which leads to large cells. It is also important in
pregnancy because it allows the spinal cord and the brain to develop
properly.
Iron:
Important for transportation of oxygen to cells throughout the body.
Magnesium: Provides bone strength, DNA synthesis, and is important in nerve and
heart function.
Phosphorus: Important for bone structure; 80% of the phosphorus in the body is
found in the bones and teeth.
Zinc:
Involved in 200 enzymes that participate in the breakdown or synthesis
of carbohydrates, protein and fats within the body. It also helps
maintain the structure of the cells.
There are many
ways you can incorporate pumpkin seeds in the diet. They can be baked
and eaten by themselves, or they can be sautéed with vegetables, or
added to salads or cereal. Don’t forget that though pumpkin seeds are
great sources of the six nutrients mentioned above, they are also a good
source of many other nutrients! When you’re carving your pumpkin this
year, save the seeds and try them!
Wardlaw, GM, et al.,
Perspectives in Nutrition, 6th Edition. McGraw Hill
Companies, Inc. New York.
Pears: In Season in Autumn
Pears are a
popular fall fruit, second in consumption only to apples. They are a
healthy choice for several reasons. The first reason is that they do
not have any cholesterol, saturated fat, or sodium, which is good for
your heart. The main source of energy that comes from pears is
carbohydrate, which includes fiber. Half a cup of sliced pears provides
3 grams of fiber, which is equal to 12 percent of the fiber recommended
for a day. Studies have shown that providing your body with enough
fiber (25-35 grams per day) may help lower the risk for cardiovascular
disease, help control blood sugar levels in people with diabetes, and it
also may lower the risk for colon cancer. Pears are also good sources
of potassium, which the body uses to maintain muscle function, including
the heart muscle. Lastly, pears are good sources of Vitamin C, which
is used to improve the immune system and repair cuts and bruises. There
are many different kinds of pears, from the common Bartlett Pear to the
less common Seckel Pear. Choose which ever type you like and enjoy!
www.5aday.gov.
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