​How is fiber beneficial to overall health? ​

A diet high in fiber can reduce the risk of developing heart disease, diabetes, inflammation of the intestines (also known as diverticular disease), and constipation.  People who eat high fiber diets also have a lower risk for metabolic syndrome (multiple conditions that develop together and increase the risk of heart disease, type 2 diabetes, and stroke). Fiber, specifically soluble fiber, is good for maintaining the bacteria in your gut as well as controlling blood sugar, helping with weight management, immunity, and brain function.  

Tips to increase fiber intake:

There are many ways you can boost the amount of fiber in your diet. It is important to increase your fiber intake slowly and gradually to prevent side effects like gas, bloating, and cramping. It is also important to drink plenty of water so fiber can work properly in your body.

• Try brown rice with your next meal instead of white rice 
• Snack on fruits and vegetables throughout the day 
• Swap white bread for whole wheat/whole grain bread 
• Try making your own oatmeal with fresh berries for breakfast - see recipe below!
• Leave the skin on your fruits and vegetables (apples, potatoes, cucumbers, etc.) 

• Sprinkle chia seeds into smoothies or on top of cereal and oatmeal  
• Swap meat for plant-based proteins like beans, seeds, or nuts​

​While most people can meet their dietary fiber needs through food, others may benefit from a fiber supplement. Be sure to talk to your doctor and/or dietitian before starting any supplements! ​ ​

High-Fiber Oatmeal Recipe

​This simple breakfast recipe provides a filling 7 grams of fiber and 15 grams of protein to keep you fueled all morning!
​
Ingredients: 

• ½ cup old fashioned oats (4 grams of fiber) 
• ¾ cup milk - any type
• 1 tablespoon maple syrup or brown sugar (optional) 

• 1 tablespoon peanut butter (1 gram of fiber) 
• ½ cup blueberries (2 grams of fiber) 

 
Directions: 

• In a bowl, mix together the oats and the milk and microwave for 2 minutes.

• After the oats have cooked, stir in the maple syrup or the brown sugar.
• Top the oatmeal with the blueberries and peanut butter, and enjoy! 

​

Ramadan is a very important month for Muslims. Image from ucf.edu.

How to Write a Grocery List
To write an effective grocery list, it is important to begin by setting a budget. This saves you from spending money on items that you may not necessarily need. It’s also a great idea to plan out your meals for the week by looking at the food items you already have along with looking at the weekly grocery ads for any coupons, sales, or promotions going on that week. Lastly, organizing your list by different areas of the store is beneficial for reducing your time spent in the store.
​
Understanding Dates Applied to Packages
There are many common phrases that we see on packages that suggest how long the food item is good for. Phrases such as “best if used by”, “sell-by”, “use-by”, etc. are placed on food packaging for an estimate of when the product is at its peak quality or flavor. However, there is a lot of confusion around these phrases, resulting in many wholesome foods being thrown away. In fact, these food dates are not used for the safety of the products, but rather the overall quality of the item. When a package says, “best if used by” or “use-by”, it is still perfectly safe to use or consume after this date. “Sell-by” labels are primarily used by the stores to know how long the product should be displayed or on sale.

​Repurposing Leftovers by Trying New Recipes
Many times, leftovers are thrown away because they become boring, or the appearance and texture may change, making them less desirable to eat. One option for using these items instead of throwing them away is to try out a recipe that specifically uses leftover ingredients. These recipes are a great place to start:

• Leftover Vegetable Soup - a quick and easy meal that the entire family can enjoy! It is a very versatile recipe, as you can use any vegetables, spices, or broths of your liking.
• Homemade Vegetable Broth (see backside of Leftover Vegetable Soup recipe page) - save vegetable scraps in your freezer and make a simple broth for a variety of dishes. This is also a great option for sodium-free broth!
• Vegetable Peel Chips - a creative way to get the most nutrition out of your veggies. Peels/skins are packed with nutrients and fiber, and crunchy chips tend to be a crowd favorite!

Need more ideas? Click here to search for recipes that use specific ingredients you already have on hand!

Turning Scraps of Fruits and Veggies into Compost
A great way to turn food scraps into usable material is by composting! This saves from adding to our already very full landfills, reducing methane gas emissions into our atmosphere. Composting consists of a chemical process which turns plant material into usable, organic soil or mulch. Composting enriches the soil, helps it to retain moisture, reduces the need for chemical fertilizers, and overall reduces our carbon footprint​!

Additional Information
Through this experience, I learned that there are so many easy ways that I can practice reducing my food waste. Here is a short video along with a handout that you can watch for more information on reducing and preventing food waste. For more nutrition and cooking tips, click through the NutritionHub website, Facebook page, and Instagram page!

Hello! My name is Emily Korte and I am Gleaners’ 2021 Summer Nutrition Intern. Over the past few months, I have worked with Sarah Wilson, RDN to create and facilitate kids' nutrition education lessons for our Summer Nutrition Club (SNC) program. SNC was created in 2018 as a supplement to Gleaners' summer feeding program in Marion County. In addition to providing nutritious food to local families, we wanted to offer an interactive nutrition education opportunity to get youth excited about the impact food can have on their health and wellbeing.

​COVID-19 has continued to impact every aspect of Gleaners’ operations and SNC was no exception. To ensure the safety of our community, virtual and in-person lessons were offered to our partners. We were very fortunate that three sites welcomed us back in-person (while wearing masks and being socially distanced of course), and a fourth virtually. It was wonderful to once again hear all the giggles, watch faces fill with joy, and share a passion for learning in-person together. I am very grateful for this amazing experience and am looking forward to becoming a Registered Dietitian in the future!

In the past, the SNC lessons focused on the five food groups of MyPlate, making healthy choices, and general health and wellness. This year’s lessons followed the same model while also incorporating new themes to encourage exploration. All of the recipes required no baking, contained simple ingredients, and featured kid-friendly cooking concepts to allow for their participation. These themes were brought to life through fun and engaging activities in each of the three weekly lessons. 

In a world where we are so often told "no", we were able to tell the children "YES". Yes, you can try a new food! Yes, you make your own snack! Yes, you can sometimes have sweet treats! I wanted the children to be open to learning about new cultures, new ideas, and new foods. I wanted them to be able to experience Asia, the Amazon rainforest, and space, all without even leaving Indianapolis.  My goal was for participants to gain independence, confidence, and knowledge about how they can positively impact their health. This summer, all of this and more was accomplished at Summer Nutrition Club!

The recipes, learning concepts, and themes that were covered in this year's program included:

1. MyPlate Around the World - Introduced foods found across Asia and where they fit in MyPlate, featured a highlight on how to use chopsticks, and made Cucumber "Sushi" Roll-Ups

​2. It’s a Jungle Out There! - Introduced different sources of protein foods and whole grains, explored animals and the layers of the Amazon rainforest, and tried Rainforest Energy Bites

​3. Discover Dairy - Introduced dairy foods and how scientists modify food so it can be eaten in space, featured an activity to promote physical activity, and made Astronaut Pudding

Each child that participated in SNC got to take home a reusable shopping bag filled with tools to help them continue being a "nutrition explorer". Items in the bag included a spatula, vegetable peeler, cutting board, colander, reusable storage bag, MyPlate, and more! The summer came to a close with a Family Cooking Night. Westminster Neighborhood Services welcomed us back to demonstrate how to prepare a meal that the whole family could enjoy. The featured recipes were  Veggie Quesadillas and Chunky Mango Pico. This meal supplies a serving of all five food groups and is quick, easy, and affordable to prepare. I demonstrated how to cut all fruits and vegetables including mango, zucchini, pepper, onion, jalapeno, and cucumber. I also provided general cooking tips. Westminster provided ingredients to each family in attendance so they could make the recipes at home. Gleaners supplemented these items with fresh produce and kitchen utensils for each household, as well as a few raffle prizes to give away!

Warm weather offers the perfect setting for a get-together with friends and family. While enjoying the fresh air and tasty summer cuisine, it is important to keep basic food safety in mind. Every year, health officials see a summer spike in foodborne illnesses, according to the U.S. Department of Agriculture (USDA). Foodborne illnesses are caused by eating spoiled foods or beverages. Many different disease-causing bacteria can infect foods, so there are many different types of foodborne illnesses that cause symptoms similar to the stomach flu. By following these five food safety tips, we can enjoy outdoor picnics and barbecues with our loved ones while keeping everyone safe.   ​

​1. Proper Handwashing 
 
Handwashing should always be the first step in cooking food, and should be done often, especially after coming in contact with raw meat, fish, or eggs. Simply wiping your hands on a towel isn’t enough. To kill harmful germs, you must wash your hands with warm, soapy water, rub for at least 20 seconds, then dry your hands with a single-use paper towel.   
 

​2. Be Cautious of Cross-Contamination   
​
Keep raw meat separate from ready-to-eat foods. For example, do not slice your watermelon on the same cutting board that just held raw hamburger patties. It is a good idea to use color-coded cutting boards to prevent this – use a red cutting board for raw meat, and a green one for fresh fruits and vegetables that are ready-to-eat. Wash the cutting boards in hot, soapy water after use. 
 
Also, make sure you are not cross-contaminating food with your utensils or plates. As soon as you put raw items on the grill, get a clean plate or serving dish ready for when the items are done. You should also pay attention to the utensils used while grilling – those tongs you used to place the raw burgers on the grill could contain harmful germs, which could spread to the fully cooked burgers being pulled off the grill. It is not safe to use the same plate or utensils you originally used to place raw items on the grill, unless they have been fully washed and sanitized. 

​3. Cook Food to the Proper Temperature  
 
When grilling meat, you can’t tell if it’s done by simply looking at color and texture alone. Cooking food safely requires it to reach a safe internal temperature, which is the temperature hot enough to kill harmful germs that can cause foodborne illness. Food thermometers are fairly cheap and are useful if you plan on throwing an outdoor party or two this summer! 

The target temperatures to remember are 165 °F for poultry, casseroles and leftovers. Ground meats and egg dishes need to be cooked to at least 160 °F. Fresh beef, pork, veal, lamb and ham should reach 145 °F and then rest for at least three minutes. Fish and seafood (all types) should be cooked to 145°F. Hot foods should be held at or above 145°F.  ​

​4. Keep Cold Foods Cold, and Hot Foods Hot 
 
When cold/hot food is left out at room temperature, the general rule is place it into the fridge within 2-4 hours. In the hot summer months when the temperature outside is over 90°F, food should only be left out for 1 hour or less. This prevents the temperature of the food reaching the “danger zone,” which ranges from 40°F to 140°F. When food is in this temperature range, it causes germs to grow at a fast pace, which may cause foodborne illness. During cookouts or other outdoor events, it is common practice to place food on a table and have guests graze the food when they want. However, this can put people at risk for eating unsafe foods.  
 
To avoid this, keep cold food in the refrigerator and place it on the table (in the shade) right before the meal begins. You can also serve cold foods inside to keep them out of the summer heat. Another great idea is to use a cooler or shallow pan filled with ice to keep your cold food less than 40°F. For hot foods, keep your grilled items on the grill (away from direct heat) to keep them warm or store them in an container. 

​
​5. Consume Leftovers in 3-4 Days   

At the end of your party, chances are you’ll have some leftover food. Place it in the refrigerator ASAP in a sealed container. Consume all leftovers in 3-4 days tops, and remember to cook leftovers to 165°F, or until steaming hot.  

​Grilling out with loved ones is a classic summer activity enjoyed by many. Use these five tips, and you’ll have delicious and safely prepared food all season long, with peace of mind knowing your friends and family will be protected from foodborne illness. For additional information, visit FoodSafety.gov or download our "4 Bases of Food Safety" Handout.
​ 

​
​Sources 

• https://www.foodsafety.gov/blog/summer-grilling-how  
• https://www.usda.gov/media/blog/2020/06/05/summer-grilling-how#:~:text=Beef%2C%20pork%2C%20lamb%2C%20and,Fish%3A%20145%C2%B0F  
• https://www.health.state.mn.us/diseases/foodborne/basics.html 
• https://www.consumerreports.org/food-safety/food-safety-tips-for-summer-cookouts/ 

Blog post written by Julie Summers, IUPUI Dietetic Intern 
 
June is National Dairy Month! 

National Dairy Month started as a way to distribute extra milk during the summer months. The celebration was established in 1937 as “National Milk Month.” By 1939, June became the official “Dairy Month.” Dairy foods include milk, yogurt, cheese, ice cream and more. In general, one cup of milk or 1 ½ ounces of cheese can be considered as one serving from the dairy group. ​Three daily servings of dairy is recommended by MyPlate. 
​
Dairy products contain essential nutrients that can promote health, help manage weight, and reduce risk for high blood pressure, osteoporosis and certain cancers. Dairy farm families focus on producing wholesome dairy foods. Having worked on a dairy farm myself, I know how much eating dairy foods can benefit both the nutrition of our nation and the farmers who work hard every day to take care of their cows. ​

Essential Nutrients Found in Dairy Products

Potassium

• helps nerves to function and muscles to contract 
• helps heartbeat stay regular 
• helps absorb nutrients from food and excrete waste products  

Calcium

• helps maintain strong bones  
• stored in bones and teeth (where it supports structure and hardness) 
• helps muscles to move and nerves to carry messages between the brain and body 

 
Vitamin A

• important for normal vision and the immune system 
• helps the heart, lungs, kidneys, and other organs work properly

Vitamin D

• builds and maintains healthy bones  
• helps absorb calcium 

​Key Takeaway: Dairy provides essential nutrients that are important for health. Celebrate National Dairy Month all year long by choosing three servings of dairy foods every day!


​Looking for some inspiration to eat more dairy? Check out these recipes on NutritionHub or visit winnersdrinkmilk.com!
​

• Summer Sunshine Smoothie - featuring low-fat milk and low-fat vanilla yogurt
• Garden Fresh Pizza Muffins - featuring shredded mozzarella cheese
• Loaded Bacon, Cheese, and Ranch Potatoes - featuring sour cream and shredded cheese
• Frozen Yogurt Bark - featuring Greek yogurt
• Canned Fruity Cobbler - featuring milk and butter

​Sources:​

• thedairyalliance.com/dairy-farming/june-dairy-month/ 

• ods.od.nih.gov/factsheets/Calcium-Consumer/ 
• medlineplus.gov/potassium.html 
• medlineplus.gov/ency/article/002424.htm 
• ods.od.nih.gov/factsheets/Magnesium-Consumer/ 
• ods.od.nih.gov/factsheets/VitaminB12-Consumer/ 

• ods.od.nih.gov/factsheets/Zinc-Consumer/

Approximately 24,000 individuals from Myanmar (formerly known as Burma) live in Indianapolis. Many are refugees who have fled their home country to escape religious or ethnic persecutions. Others have immigrated here in search of a more promising and prosperous future for themselves or their families. A majority of local Burmese households has settled on the south side of the city (Perry Township, Southport, and Greenwood), making this area home one of the largest Burmese refugee populations in the United States.

The people of Myanmar celebrate many different rich traditions and events throughout the year. These celebrations often involve special meals or dishes and time spent with loved ones. It is important that Gleaners is familiar with the cultural practices of the diverse community we serve so that we can better understand and meet the needs of our neighbors.

Some of the most popular Burmese holidays and celebrations include:

Blog post written by Kelsey Black, IUPUI Dietetic Intern

March is National Nutrition Month®!
​
​To celebrate this time of focusing on good nutrition, let’s take a closer look at the Dietary Guidelines for Americans. These guidelines provide advice on what to eat and drink to meet nutrient needs, promote health, and help prevent chronic disease. The newest addition of the Dietary Guidelines for Americans (released in 2020) is the first to provide information on healthy dietary patterns by life stage. This includes birth through older adulthood, as well as women who are pregnant or lactating. If you would like more information, visit DietaryGuidelines.gov or MyPlate.gov.

​Adults who regularly exercise and eat a balanced diet tend to feel better, have better bone health, and reduce their risk of many diseases (such as heart disease, diabetes, depression, dementia, and certain types of cancer).

​So, what does a balanced plate look like? Use MyPlate as a guide! This tool can help you "make every bite count" by eating a variety of fruits, vegetables, grains, proteins, and dairy or soy alternatives at each meal. Eating a well-rounded mix of foods from each food group is important for promoting health at each life stage. 

Blog post written by Melissa Elliott, IUPUI Dietetic Intern

Happy American Heart Month! February is a time meant to encourage heart disease prevention by sharing healthy lifestyle tips and increasing awareness of heart health. Heart disease is one of the most common causes of death for American men and women. The good news is that up to 80% of heart disease is preventable by following a heart-healthy lifestyle.  ​

You can also download our Heart Healthy Eating handout for more information.

Content contributed by Ricah Lucero and Samantha Presslor, IUPUI Dietetic Interns

November was National Diabetes Month, but you can take steps to prevent or manage diabetes all year long. This is especially important as we enter the holiday season, which can be filled with tempting treats, stressful schedules, and cold winter weather!

Good nutrition is one key step in diabetes prevention and management. Choosing nutritious foods in the right amounts can help you reach your health goals, whether that is controlling your blood sugar, maintaining a healthy weight, or reaching a healthy blood pressure. However, it can be overwhelming to try to track the exact amounts of each food that you eat. A simple first step is to be mindful of portion sizes.

Serving Size vs. Portion Size
​
A serving size is the recommended amount of food that is listed on a package or used in nutrition guidelines, such as MyPlate. For example, the serving size of ice cream listed on this Nutrition Facts label is 2/3 cup.

A "Handy" Guide for Estimating Portion Sizes

A good way to portion out food is to use measuring cups. However, since you may not always have measuring cups with you, there are other simple ways to estimate portion sizes. One way is to use something that is always with you: your hands!

Different parts of your hands are about the same size as common serving sizes:

• Your closed fist is about the size of one cup. This is handy for estimating portions of fruits, vegetables, and grains.
• Your thumb is about the size of one ounce. This is can be used to measure out meat or cheese.
• Your palm is about the size and thickness of three ounces, which is a typical serving size for meat and fish.
• Your fingertip is about the size of one teaspoon, which can be helpful for estimating portions of oil or salad dressing (3 teaspoons or 3 fingertips = 1 tablespoon or 1 thumb tip).

Estimating Portion Sizes with MyPlate

MyPlate is a another tool that can help you estimate portion sizes and plan balanced meals. The goal is to fill your plate with foods from different groups so you get all the nutrients your body needs. Here are the basic guidelines:

• Fill half (1/2) of your plate with colorful fruits and vegetables.
• Fill one-fourth (1/4) of your plate with whole grains.
• Fill the other one-fourth (1/4) of your plate with lean proteins.
• Add one serving of dairy to your meal or serve it on the side.

​The chart below shows how many servings of each food group the average adult needs each day. Let's say a 40-year-old woman wants to plan out how many servings of grains she should eat each day. The chart lists "5 ounce equivalents", which means she can have 5 servings of foods that each equal 1 ounce equivalent. This could be 1/2 cup of oatmeal at breakfast (1 ounce equivalent), a sandwich with 2 slices of whole wheat bread at lunch (2 ounce equivalents), and 1 cup of brown rice at dinner (2 ounce equivalents).

Your exact needs may be different based on your age, gender, weight, activity level, insulin sensitivity, etc. Visit ChooseMyPlate.gov and talk to a doctor or dietitian to make a plan that meets your specific needs.

​To print these charts for use at home, click here. For more information and tips on diabetes prevention and management, visit the American Diabetes Association website.