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. 

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

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. 

11^th 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.

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, 6^th 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.