Breakfast: A Healthy Habit

By Robin Quay, MS, RD, Sodexo Dietitian

Studies show that people, who eat a healthy breakfast, have a lot of other healthy habits which help them weigh less, feel better, and have more energy for work, fitness and leisure activities. People who eat a healthy breakfast tend to eat healthier foods throughout the day, and tend to exercise. People who skip breakfast, or grab a donut or a fast food breakfast, tend to eat unhealthy foods throughout the day. They also tend to be people who don’t exercise.

Eating a healthy breakfast can be an important step on the road to health and wellness. A nutritious breakfast contributes important vitamins, minerals and other nutrients to the diet, ensuring that you are getting everything you need so your body can perform efficiently. Breakfasts that contain protein and whole grains can help you feel full until lunchtime, so you avoid an unhealthy snack midmorning, reducing calorie, fat and sugar intake. It has been suggested that eating breakfast may reduce hunger during the day, leading to lower calorie intake, which can help maintain a healthy weight. The energy provided by eating breakfast may increase physical activity during the day.

A healthy breakfast should contain fruit and/or vegetables, lean protein and whole grains. Here are some quick and easy ideas to get you started.

Fresh fruit and yogurt with nuts or granola topping

Whole wheat bread or toast with natural peanut butter or almond butter and fresh fruit

Eggs, whole wheat toast and fruit

Breakfast sandwich made with a whole wheat English muffin, egg, cheese, tomato and raw spinach

Oatmeal with fresh fruit and nuts

Veggie omelet with whole wheat toast

Smoothie made with milk, fruit, leafy greens and nut butter (I find that these don’t have much staying power, so I eat a hard-boiled egg on the side.)

Banana with peanut butter

Whole grain cereal with milk and fruit (cereal should have at least 3 gm of fiber per serving, and no more than 6 gms of sugar per serving).

If you don’t have time to make breakfast in the morning, you can make it ahead of time. Oatmeal heats up quickly in the microwave, and hard-boiled eggs are precooked and ready when you are. A peanut butter sandwich can be made the night before.

Start with a healthy breakfast, and all kinds of good things will follow!

Make Your Veggies More Exciting…Roast Them!

We all know that vegetables are good for us, and that we need to eat lots of them. The recommendations are that adults eat 4 to 5 servings a day. Vegetables provide vitamins, minerals, and fiber, as well as antioxidants and phytonutrients. These nutrients help protect against damage from oxidation, inflammation, and toxins, which can cause heart disease, diabetes and cancer.

However, sometimes vegetables can get a little boring. You know the feeling, where you just can’t face another salad or serving of steamed vegetables. It’s time for a new preparation method. Have you considered roasting vegetables?

Roasting vegetables is a great way to bring out the delicious and unique flavors that vegetables offer. It’s an easy cooking method that produces great results. The process is fairly straightforward. You simply combine vegetables with seasonings and olive oil or another healthy oil. Then you place them on a baking sheet and roast them in the oven. As they cook and get a little “char” on them, the flavors develop and the sweetness of the vegetables comes out. They don’t need a lot of attention while they are roasting, so your time is freed up to prepare the other items in your meal.

Here are some of my favorite roasted vegetable recipes for you to try. They are so delicious, you will want to eat all your veggies!

Roasted Cauliflower with Tahini Sauce

¼ cup extra virgin olive oil

4 tsp ground cumin

2 heads cauliflower, cored and broken into 1 ½” florets

Kosher salt and black pepper to taste

½ cup tahini

3 cloves garlic, smashed and minced into a paste

Juice of one lemon

-Heat oven to 500 degrees F. Toss together oil, cumin, cauliflower, and salt and pepper in a large bowl. Transfer to 2 rimmed baking sheets; spread out evenly. Bake, rotating pans from top to bottom and front to back, until cauliflower is browned and tender, 25-30 minutes. There should be a little char here and there.

Meanwhile, combine tahini, garlic, lemon juice and ½ cup water in a small bowl and season with salt. Serve cauliflower hot or at room temperature with tahini sauce.

From sugarlandmusic.com

Roasted Brussels Sprouts with Pecans

2 pounds Brussels sprouts trimmed and halved

1 cup pecans, roughly chopped

2 Tbsp olive oil

2 cloves garlic, finely chopped

Kosher salt and black pepper

Heat oven to 400 degrees F. On a large, rimmed baking sheet, toss Brussels sprouts, pecans, oil, garlic, ½ tsp. salt and ¼ tsp. pepper. Turn the Brussels Sprouts cut side down.

Roast until golden and tender, 20-25 min, depending on your oven. I cook mine until some have a little dark char in places.

From sugarlandmusic.com

Roasted Eggplant and Tomatoes With Parmesan Cheese

2 small eggplants, cut crosswise into 1/4-inch slices

6 medium plum tomatoes, cut crosswise into 1/4-inch slices

1 teaspoon salt

1/4 teaspoon freshly ground black pepper

2 tablespoons extra-virgin olive oil

2 cloves garlic, minced

6 to 8 basil leaves, finely chopped, or about 1 teaspoon dried leaf basil

Fresh shredded Parmesan cheese

Spray a large shallow baking pan with olive oil spray or grease with olive oil. Heat oven to 425°.

In a large food storage bag or bowl, toss the sliced eggplant and tomatoes with the salt, pepper, olive oil, garlic, and basil.

Spread the sliced tomatoes and eggplant out in the prepared baking pan in a single layer (overlapping a little is okay, but if you’re stacking, use 2 pans.)

Bake the slices for 35 to 45 minutes, or until vegetables are nicely browned. Sprinkle with fresh Parmesan cheese.
Serves 4 to 6.

From southernfood.about.com

10 Tips for a Healthier, Happier You

Robin Quay, MS, RD, Sodexo Dietitian

#1. Plan Ahead-Plan meals and snacks ahead of time, and use a grocery list when shopping. You’ll be less likely to hit the drive-thru on your way home from work when you have a plan for a tastier, healthier meal.

#2. Make Over Your Fridge/Pantry-Clean out unhealthy, high-calorie, low nutrient foods from your shelves and replace them with healthy choices.

#3. Don’t Skip Meals-Skipping meals often leads to overeating at the next meal, causing increased intake and weight gain. Also, regular meals and snacks keep the metabolism from slowing.

#4. Eat More Fruits and Veggies-Fruits and vegetables contain tons of important nutrients: vitamins, minerals, fiber & phytonutrients. The recommended intake is 7-9 servings a day. The easiest way to be sure you’re getting is enough is to eat at least one serving with every meal or snack.

#5. Eat Whole Grains-Whole grain bread, rolls, crackers and wraps, brown rice, whole wheat pasta, and whole grain cereal are nutritionally superior to their refined counterparts. Read labels to find whole grain products, and order whole grain items when dining out.

#6. Snack Smart- fruit, vegetables, whole grains, nuts, and low-fat cheese and yogurt are delicious and filling snacks that are low in calories and high in nutrients.

#7. Move More-For good health, it’s recommended that adults participate in moderately intense aerobic activity at least 2.5 hours a week, and muscle strengthening activities that involve all major muscle groups 2 or more days a week.

#8. Weigh Yourself Regularly-weigh yourself no more than once a day, but at least once a week. That way, if your weight starts to increase, you can make changes before things get out of hand.

#9. Re-Think Your Drink-Sodas, sports drinks, energy drinks, fancy coffees, and even juice are high in calories and low in nutrients. Water is the healthiest beverage choice.

#10. Take Action-set realistic and measurable goals you can reach given your schedule and commitments. “I’ll have water with lunch instead of soda” is a much more attainable goal than “I’ll eat less sugar”.  Remember that small changes add up over time: Eating 50 calories less each day would mean a 5 pound weight loss each year.

Fruit of the Month: Nectarines

Robin Quay, MS, RD, Sodexo Dietitian

A nectarine is a delicious summer fruit that looks like a peach, but it has a smooth skin instead of a fuzzy skin. In fact, a nectarine is genetically identical to a peach. The only difference is a recessive gene that determines whether or not the skin will be fuzzy.

Nectarines are bred to be smaller, firmer and sweeter than peaches. They are known for their intense flavor and juiciness. They can have yellow or white flesh, and can either be freestone, where the flesh separates readily from the pit, or clingstone, where the flesh clings tightly to the pit.

Nectarines can be used the same way as peaches. Sometimes, it’s advantageous to use nectarines in place of peaches in recipes. Since the skin of the nectarine is smooth, it’s not necessary to peel them for use in items like pies, cobblers and salads.

Nectarines are a good source of dietary fiber, vitamin A, niacin and potassium and a very good source of vitamin C. They contain more vitamin A and potassium than peaches. They are low in calories, containing about 70 calories each, and are fat and sodium free.  And of course, they contain antioxidants and anti-inflammatory properties which help reduce the risk of many chronic diseases. The antioxidants in nectarines are especially beneficial for maintaining healthy skin.

Virginia-grown nectarines are available from July-September.

For more information about nectarines, and for some recipes using them, visit these sites:

http://www.fruitsandveggiesmatter.gov/month/nectarine.html

http://www.wisegeek.com/what-is-the-difference-between-a-peach-and-a-nectarine.htm

http://www.uri.edu/ce/factsheets/sheets/peaches.html

http://nutritiondata.self.com/facts/fruits-and-fruit-juices/1962/2

http://www.101healthyrecipes.com/health-benefits-of-fruit/nectarine-fruit-facts-health-benefits-101.php

http://www.jerseyfruit.com/health_peaches.asp

 

The Whole Story About Whole Grains

Robin Quay, MS, RD Sodexo Dietitian

Over the past few years, foods made from grains have gotten a bad reputation. The general consensus is that they’re high in carbohydrates, which makes them unhealthy and contributes to weight gain. The truth is, grains provide energy from carbohydrates, as well as many important vitamins, minerals and phytonutrients, and about 6 servings a day fit nicely into a healthy meal plan. The problem is, people tend to eat too many, and the wrong kind, of grain foods.

Grain foods include bread, pasta, rice, cornmeal, oats, barley and other grains. The nutrition in them depends on what form they’re eaten-refined or unrefined. Unrefined grains are the whole grain. They contain the outside layer, or bran, the endosperm, and the germ. When grains are refined, the bran and germ are taken off, and only the endosperm is used.

Photo Credit: Inner Scientist

As far as health and nutrition goes, unrefined, or whole grains, are much better. The bran and germ contain fiber, vitamins, minerals, antioxidants, lignans, phenolic acids, phytoestrogens, and other phytochemicals. These nutrients have been shown to help reduce the risk of heart disease, diabetes and cancer, and they’re all packaged together in whole grains.

Refined grains contain only the endosperm, which is mostly just energy, or calories. In processing, thiamin, riboflavin, niacin, folic acid (which are B vitamins) and iron are added back, but clearly, not ALL the nutrients in whole grains are added back.

The problem is, finding whole, unrefined grains in the grocery store is difficult. The labels are confusing and misleading.  The product sounds good and healthy when it says multigrain, made with whole grain, stone ground, 7-grain, or contains whole grain (among others).    However, the foods labeled this way are not whole grain.

To be sure you are getting whole grain, it’s important to read the ingredients label. If the food is a whole grain food, it will say whole grain (name of grain), whole wheat, whole (other grain), stoneground whole (grain), brown rice, oats, or oatmeal (including old-fashioned oatmeal and quick-cooking oatmeal).  If you see the words wheat, wheat flour, semolina, durum wheat, organic flour, stoneground or multigrain (may describe several whole grains or several refined grains, or a mix of both), it’s likely that part of the grain has been removed. If the grains were whole, the manufacturer would say so. If you see the words enriched flour, degerminated (cornmeal), bran or wheat germ, the grain is definitely not whole.

From Healthy Life Bread

Reading labels takes time and energy.  However, the benefits of eating foods that provide the most nutrition make it worth it. I usually pick just one or two products at each shopping trip where I spend a lot of time reading labels and comparing. Once I find a product that is whole grain and that I enjoy, I stick with it. I buy the same bread or the same crackers each time I need them. That way, I don’t have to read labels on those products at each shopping trip.

Whole grains taste different than refined grains, but they still taste good.  Whole grains offer a more complex, rich and distinct flavor compared to refined grains like white bread and white pasta. For people that are used to mostly refined grains, it may take a few tries to appreciate the delicious nutty flavor of whole grains.

A diet rich in whole grains tastes great, makes you feel well, and has been shown to reduce the risk of heart disease, cancer and diabetes. Try to make more than half of the grains you eat each day be whole grains, so you can enjoy all the benefits of these nutritional powerhouses.

The federal government’s 2010 Dietary Guidelines for Americans notes that “Nutrients should come primarily from foods. Foods in nutrient-dense, mostly intact forms contain not only the essential vitamins and minerals that are often contained in nutrient supplements, but also dietary fiber and other naturally occurring substances that may have positive health effects…”

http://ods.od.nih.gov/factsheets/Folate-HealthProfessional/

http://www.cspinet.org/nah/wwheat.html

http://www.choosemyplate.gov/food-groups/downloads/TenTips/DGTipsheet4MakeHalfYourGrainsWhole.pdf

http://www.wholegrainscouncil.org/whole-grains-101/definition-of-whole-grains

http://www.cspinet.org/nah/05_06/grains.pdf

Fruit of the Month: Apriums and Pluots

Robin Quay MS, RD, Sodexo Dietitian

Apriums and Pluots are hybrids of apricots and plums. Apriums have more apricot; pluots have more plum. These fruits are not genetically modified, but carefully and lovingly naturally crossbred by fruit growers, who accelerate the natural selection process through hand pollination. These are relatively “new” fruits, and therefore, there’s no nutrition analysis of them, but it’s thought that their nutrition is a blend of plum and apricot nutrition. 

However, we know enough about fruits to know they are good for us. Fruits offer a variety of vitamins and minerals, and all fruits contain fiber and water. Both apricots and plums are good sources of vitamin C, and apricots are very good sources of vitamin A. The rich purples, reds and oranges that are characteristic of pluots and apriums indicate that they contain  phytonutrients that act as antioxidants and anti-inflammatories.

Pluots and apriums are sweeter than plums and apricots, and many have fun names like dinosaur egg and flavor grenade. They grow primarily in California and Washington, and are a wonderful addition to summer stone fruits. Look for them where you buy produce.

For more information about apriums and pluots, and for some recipes using these unique fruits, visit these sites:

http://www.fruitsandveggiesmatter.gov/month/pluot.html

http://www.npr.org/templates/story/story.php?storyId=106098949

Vegetable of the Month: Okra

Robin Quay, MS, RD, Sodexo Dietitian

Have you ever wondered why okra is so slimy? It’s because it contains high amounts of mucilage, a type of soluable fiber. Mucilage provides amazing health benefits. It stabilizes blood glucose by slowing down glucose absorption. It also traps excess cholesterol and toxins, and “escorts” them out of the body, which helps protect against cancer and heart disease.

Okra is a good or very good source of 13 essential vitamins and minerals, including vitamin K, folate, vitamin C, thiamin, magnesium, calcium, zinc, and the flavonoids beta-carotene, xanthin and lutein. Flavonoids function to reduce damaging oxidation and inflammation reactions. Okra is a low calorie, high nutrient food, with 1 cup of raw okra containing about 30 calories.

There are a couple of ways to minimize the slime factor associated with okra. The more it’s cut, the more slime, so when preparing okra, just trim the ends.  Also, avoid overcooking, as that tends to release more slime. Or, use slime to your advantage-it’s a great thickener for soups and stews.

For more information about this nutrient-packed vegetable, go to:
http://www.fruitsandveggiesmatter.gov/month/okra.html

For some healthy okra recipes, go to:
http://kblog.lunchboxbunch.com/2009/04/i-love-okra-vegan-recipes.html

 

Eat Your Fruits, Too!

Robin Quay, MS, RD, Sodexo Dietitian

I’m sure you all read the fabulous blog about eating vegetables, and therefore have a good understanding about the importance of phytonutrients in our diets to help reduce damage from oxidation and from chronic inflammation. Did you know that fruits are great sources of powerful phytonutrients as well?

Since oxidative damage and chronic inflammation are at the root cause of heart disease, diabetes, cancer, and even aging, it’s important to do everything we can to prevent and control these processes. A great way to do that is to eat a healthy, well balanced diet that includes lots of fruits. It’s recommended that we eat 1.5 – 2 cups of fruit each day. For more information about portion sizes of fruit, go to www.fruitandveggiesmatter.gov.

Many of the phytonutrients found in fruits are part of the compounds that provide their color, like the dark blues and purples in grapes and berries, and the bright red of watermelon. It’s good to eat an assortment of different fruits that are a variety of colors, as that helps ensure the intake of a wide range of nutrients.

It’s best to get nutrients from foods instead of supplements. Fruits contain naturally occurring substances-phytonutrients-that may protect against chronic disease, as well as the vitamins and minerals that are found in supplements.

Besides phytonutrients, fruits contain vitamins, minerals, fiber and water, which are all essential for good health. Although fruits may raise blood sugar a little more than vegetables, compared to most processed and refined foods, their effect on blood sugar is small. In fact, some fruits, like strawberries, have actually been shown to have a beneficial effect on blood sugar. Fruits are high in fiber, which has been shown to help keep sugar from being released into the blood too quickly. Plus, it’s thought that some phytonutrients may also help with blood sugar regulation.

So eat your veggies…and your fruits!

Fun (?) Facts about Fiber

Robin Quay, MS, RD, Sodexo Dietitian

Fiber. We’ve all heard the word, but what is it, and why do nutrition and health experts keep telling us we need it?

Fiber is found in the cell walls of plants. It’s a complex carbohydrate, but humans are unable to digest it. Therefore, it has no calories or nutrients, yet consuming fiber is important for good health.

There are two types of fiber-soluble and insoluble. Soluble fiber is found in foods like oat bran, barley, and legumes-like kidney beans, pinto beans and black-eyed peas. Foods including wheat bran, brown rice, nuts and vegetables contain higher levels of insoluble fiber.

Soluble fiber reduces cholesterol which decreases the risk of heart disease. It also helps control blood sugar by slowing down carbohydrate absorption.

Insoluble fiber helps keep the GI tract healthy. It helps move things along. Yes, it helps you poop. But also, it helps prevent diverticulitis and colon cancer.

High fiber foods can help with weight management, because they help provide a feeling of fullness, and are usually low in calories.

High fiber foods, which include whole grains, legumes, nuts, fruits and vegetables, are also packed with vitamins, minerals, and other essential nutrients-which is why it’s better to get fiber from foods and not supplements.

We need at least 25 grams of fiber each day, but most Americans eat only about 13 or 14 grams of fiber each day. Here are some tips to help you get the benefits of fiber:

Eat whole grains like whole grain breads, whole grain cereals, brown rice, and whole wheat pasta. Try to choose whole grains for at least half of the grain foods you eat each day.

Eat beans (legumes) a few (3-4) times each week.

Eat fruit- the recommendation is 2 cups per day.

Eat vegetables-the recommendation is 2.5 cups per day.

You might notice that, for the most part, none of these foods are in the average fast food meal. It takes a little thought and planning to choose foods with fiber, but with just a few changes, you’ll be well on your way to getting enough.

Have whole wheat toast or a whole grain cereal with breakfast. Have a piece of fruit, too. Have your sandwich at lunch on 100% wheat bread. Have a vegetable and a fruit with lunch. Or have a whole wheat tortilla with beans, or bean soup. Have a vegetable or a salad with dinner. Have whole wheat pasta or brown rice instead of their refined counterparts. Snack on fruit.

As you add fiber to your diet, do so gradually to give your body time to adjust to the increased fiber and minimize the side effects, such as intestinal gas. Increasing fluid intake, especially by drinking more water, can help alleviate the side effects as well. These usually disappear after a few days as your body gets used to more fiber.

Most foods that are considered high in fiber have just 3-5 grams of fiber per serving, so you can see you need to eat several high fiber foods each day to get enough! There are many delicious choices though, and the health benefits are worth it!
http://www.dining.ucla.edu/housing_site/dining/SNAC_pdf/FactsOfFiber.pdf

http://www.webmd.com/food-recipes/features/get-the-facts-on-fiber

http://www.medicinenet.com/fiber/article.htm