Vitamin D is an important nutrient for our bodies, but many people do not get enough! Vitamin D is one of the most common vitamin deficiencies in the United States. In fact, approximately 35% of American adults have vitamin D deficiency. In this blog, we will uncover sources of vitamin D, why it’s necessary and what complications vitamin D deficiency has on the body.  ​

Why do we need vitamin D?  

Vitamin D helps to maintain calcium and phosphorus levels in our blood to build healthy bones and tissues.  It also supports a healthy immune system, promotes normal cell growth, and helps fight inflammation.
 
Sources of vitamin D

The recommended amount of vitamin D per day is:

• 400 International Units (IU) for infants under the age of 1
• 600 IU for individuals ages 1-70 years
• 800 IU for adults over the age of 70

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We can get vitamin D from several different sources, including:

• Sun exposure - Our bodies can produce vitamin D by spending time in direct sunshine. About 15-30 minutes in the sun a few times a week is usually enough to provide the necessary amount of vitamin D. It's good to get outside!
• Foods - Some foods naturally have vitamin D, such as egg yolks, beef liver, fatty fish (like salmon, trout, and tuna), and mushrooms. Other foods have vitamin D added to them, such as milk, yogurt, cereal, and orange juice. All of these can help us meet our daily vitamin D needs.
• Supplements - Vitamin D supplements (pills, capsules, drops, etc.) are not usually necessary if we spend time outdoors and eat foods rich in vitamin D. However, they can be helpful for some individuals who are at risk of deficiency - see examples below. Please talk to your doctor and/or a registered dietitian (RD) before starting any supplements.​

Vitamin D deficiency

Anyone can be affected by vitamin D deficiency. However, some people are at a higher risk of not getting enough vitamin D, including:

• Breastfed infants - Human breast milk does not usually provide enough daily vitamin D
• Older adults - Our bodies lose the ability to create enough vitamin D over time
• People with darker skin tones - More pigment (melanin) in the skin can block vitamin D creation in the body
• Individuals who do not regularly eat foods rich in vitamin D - This could be due to dietary choices, food allergies, or not having regular access to these foods
• People with limited sun exposure - This includes individuals who spend most of their time indoors or keep most of their skin covered for various reasons

These individuals may benefit from additional time in the sun, eating more vitamin D-rich foods, and/or a vitamin D supplement.

Symptoms of vitamin D deficiency can include:

• Mood changes
• Fatigue
• Muscle cramps or weakness
• Bone and/or joint pain
• Dental problems

Vitamin D deficiency is diagnosed with a blood test. If you are experiencing these symptoms or have other concerns, please contact your doctor to assess the best plan for your individual health.  

​Diabetes 101

Diabetes happens when your body isn't able to take up sugar (glucose) into its cells to use it for energy. Glucose in the body comes from two main sources:
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1. Carbohydrates in foods you eat
2. Your liver making sugar through normal processes​

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​Your body controls the amount of glucose in your bloodstream by making insulin. Insulin is a hormone created in the pancreas. It serves as a “key” to let glucose into the cells, where it can then be turned into energy. When insulin doesn't work as it should or there isn't enough insulin available, glucose can build up in the blood. Over time, this extra sugar can cause damage to organs and tissues like your heart, kidneys, eyes, and nerves.

There are several different types of diabetes:

• Prediabetes - a higher than normal blood sugar level, but not high enough to be diagnosed as diabetes yet
• Type 1 diabetes - the body doesn’t make enough insulin
• Type 2 diabetes - the body can’t use insulin normally (insulin resistance)
• Gestational diabetes - the body can’t use insulin normally during pregnancy

Symptoms of diabetes include: 

• Increased thirst 
• Weak, tired feeling 
• Blurred vision 
• Numbness or tingling in the hands or feet 
• Slow-healing sores or cuts 

• Unplanned weight loss  
• Frequent urination  
• Frequent unexplained infections  
• Dry mouth  

​If you experience any of these symptoms, please visit your primary health care doctor. ​
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Tips for Preventing and Managing Diabetes

Not having regular access to nutritious foods can make preventing or managing diabetes a challenge. Living with a health condition like diabetes can also make it hard to keep working or to afford medications. Luckily, there are things you can do to keep diabetes in check! Try some of these tips for preventing and managing diabetes:​​

Ideally, breastfeeding should be done approximately every 2-4 hours a day, exclusively for the first 6 months of life. From 6 months to 1 year, breastfeeding should be combined with complementary foods. However, breastfeeding can be continued as long as mutually desired by both mother and baby. Breastfeeding can be beneficial even if done for a short amount of time.
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Breastfeeding is not only good for the mother and the baby, but is also an economically friendly option. Breastfeeding doesn’t require the purchase of cans of formula or water jugs. Not having to throw away or recycle those extra cans and jugs means breastfeeding is also environmentally friendly. Breastfeeding can also lower the risk of your infant getting sick, and you know what your baby is getting because it's coming directly from the mother. (Psst, it’s also designed specifically for the baby!) The first milk that is made by the mother during pregnancy and just after birth is called colostrum. It is a deep yellow color and has many essential nutrients to help the newborn’s digestive system function. Mature breast milk contains just the right combination of water, sugar, fat, and protein to meet the infant’s needs as he or she continues to grow. Breastfeeding is also efficient, as it eliminates the time needed to prepare (and wash!) a bottle.

​One question that many breastfeeding parents have is whether or not their baby is getting enough breastmilk. You will know if the baby is getting enough milk if:

• Your baby is gaining weight
• Your baby is satisfied after feedings
• Your baby is feeding approximately 8-12 times a day, every 24 hours (including at night)
• Your baby makes around 6 or more dirty diapers per day, beginning about a week after birth

​While infants do have reflexes and instincts for breastfeeding, there may be some obstacles along the way. It is important to have breastfeeding support from community resources, family, and friends. If you are struggling with breastfeeding, there are infant feeding classes, peer support groups, and appointments with lactation specialists offered through WIC, community centers, and even through hospitals. Some WIC facilities also have drop-in classes for those who are not receiving WIC benefits (check your local WIC for breastfeeding support). Know that you have a choice to breastfeed if you are able and interested!

Hello! My name is Kara Rice and I am Gleaners’ 2022 Summer Nutrition Intern. Over the past few months, I have worked with Gleaners' Nutrition Manager to create and facilitate nutrition education lessons for kids through the ​Summer Nutrition Club (SNC) program. SNC was created back in 2018 to coincide with Gleaners’ summer feeding program in Marion County. With the addition of SNC, we were able to not only provide nutritious food but also offer nutrition education to youth within the area. SNC provides interactive lessons to promote youth learning more about how the food they eat can promote a healthy lifestyle. ​

This summer, through generous funding from the Summer Youth Program Fund (SYPF), we were able to provide five program sites with the option of in-person or virtual SNC lessons. We had worked with four sites in-person and one site virtually, serving a total of 118 youth participants. I enjoyed getting the opportunity to teach so many children about what is in the food they eat. I saw the difference that providing hands-on activities in each lesson made in how much information the children were able to learn. It was amazing to see the children grow in their knowledge over the course of the three-lesson program. This opportunity provided me with the best insight into the world of nutrition education and I am grateful for all the knowledge I have gained. With this experience, I feel that I am better prepared for my future of becoming a Registered Dietitian (RD).  ​​

In past years, SNC lessons focused on the five food groups of MyPlate, making healthy choices, and general health and wellness. This year, I added a twist by creating a theme of "The Mystery of Mealtime". I incorporated clue-finding activities into each lesson and encouraged the children to be Nutrition Detectives to solve the mystery! Each lesson included hands-on activities to encourage learning about food groups using all five senses. The detective theme was incorporated into every lesson while still teaching the main concepts of nutrition and living a healthy lifestyle.  ​

​We live in a world that moves so fast and keeps us so busy that we sometimes forget to slow down and enjoy the moment. This is an issue I chose to address through SNC by reminding the children to search for the details and take in an experience using all of their senses. I wanted to teach them that slowing down and taking in the present moment can show you more about the world than rushing to the answer. Just like a good detective takes his/her time to collect all the clues to solve a mystery, the youth could take their time to fully experience the food or activity that was right in front of them.  My goal was to have participants be able to slow down and take in their surroundings while living in this busy world. This summer, all of this was made possible at Summer Nutrition Club!  ​

Each child that participated in SNC got to take home a reusable shopping bag filled with items to help them continue their “detective work” at home. Items in the bags included a kid-safe knife, cutting board, measuring cup set, and more! The last activity of SNC was a Family Cooking Night that was held at two of the in-person sites. This event featured a snack recipe for Honey Mustard Snack Mix. This recipe is an easy way to make homemade snacks with and for kids. I demonstrated how to mix all of the ingredients and explained how to prepare the snack mix in either the oven or a slow cooker. Samples of the recipe were offered to families that attended the event at both program sites - Freewheelin’ Community Bikes and Westminster Neighborhood Services. At the end of the cooking demonstration, we raffled off two kitchen essential bags that included a rice cooker along with kitchen tools.  ​

​This summer I learned so much through the children and lessons that were a part of Summer Nutrition Club! I now feel that I have a more rounded education in the world of nutrition than any nutrition course could offer. I would like to thank everyone on the Gleaners’ team and all of the amazing community partners I was able to work with. I hope that I was able to make a change in the health and wellness of the community!  
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Gleaners’ 2020, 2021, and 2022 SNC lesson content is available year-round on the Summer Nutrition Club page for anyone interested!  ​

Pushing a full cart headed towards the grocery checkout line can be intimidating. We continue to see grocery prices rising due to inflation. One way to save money while grocery shopping is buying in bulk. Buying a large quantity of a food item at once rather than only purchasing one or two items when needed can save big bucks in the long run. Bulk buys can be beneficial for both large and small households. As with anything there are pros and cons to this art of grocery shopping. Fortunately, with a little planning, bulk buying can save you bulk money!  ​

The first thing that comes to mind when talking about buying in bulk is probably wholesale stores like Costco, Sam’s Club, and the like. The disadvantage to these stores is that you need to pay a membership fee to shop there. Stores like Walmart and Kroger offer some food items in bulk at great prices too. Paying attention to the “per unit/ounce” area on the price tag will show the money you’re saving when buying in bulk. ​

​Other stores like Fresh Thyme have a bulk pantry section where you can self-serve the amount of a product you would like to purchase. Buying items like nuts, seeds, or oats, from this section is often cheaper than buying prepackaged items. Buying in bulk this way also helps out the environment by reducing the amount of plastic packaging waste. ​

Some popular items to purchase in bulk include:

• Onions
• Oats
• Beans
• Potatoes
• Carrots
• Rice
• Frozen berries
• Nuts

These items are great choices to buy in bulk because they stay safe to eat for long periods of time. However, the most important part about this shopping strategy is planning! Only purchase items in bulk that you know you will use. If you or your household doesn’t love to eat rice, then do not add it to your bulk buy shopping list. One of the hidden dangers of buying foods in large quantities is food waste due to not eating the food before it goes bad. This will defeat the purpose of saving money because you will lose money in the food you’re tossing in the garbage can.  ​

Now that you’re well versed in buying in bulk, don’t forget to always start with planning. Be sure before you buy a bulk item that you’re prepared to use it all before it goes bad. Keep a couple of staple recipes in mind while shopping for your bulk buys. Ensure you have all other necessary ingredients for the recipes before starting to cook. If you need some new ideas, use the "Search by Ingredient" tool here on the NutritionHub website to find recipes that use your bulk ingredients! 
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Indiana is only warm for a few months out of the year. This means that most produce cannot be grown all year round. With summer coming up, there will be lots of fresh fruits and vegetables in season and available at farmer’s markets and in different grocery stores.  ​

There are a lot of benefits to eating different fruits and vegetables that are in season. One benefit is the price. When crops are in season, farmers will produce more of them, which brings the cost down. The travel expenses are also lower because the produce is usually coming locally instead of coming from different states or countries. 

Another benefit includes the nutritional value. When produce is in season, it is often picked when it is ripe and eaten close to its harvest date. This increases the amount of nutrients in the fruit or vegetable. For example, a bell pepper picked locally in season may have more antioxidants than a bell pepper picked early and shipped across the country. Antioxidants like vitamin C protect the body against harmful compounds and can help prevent many diseases.  ​

Another benefit is that eating seasonally is better for the environment. It supports local farmers and reduces the need for out of season produce. This will then reduce transportation, refrigeration, and some of the preservatives used on different fruits and vegetables.

Eating seasonally may not be the most realistic option for you and your family and that is okay. Maybe the weather makes it difficult for there to be many seasonal options or your kid will only eat certain fruits or vegetables. Maybe your nearest grocery store, market, or food pantry does not offer seasonal produce. At the end of the day, do what is right for you and your family. Eating any fruits and vegetables is better than none!
 
Farmers' markets are a great option for seasonal foods. There are several farmers' market programs that can increase the purchasing power of households that receive SNAP, WIC, and other benefits. SNAP offers FreshBucks, which doubles your SNAP dollars to use at the market. WIC offers the Farmers' Market Nutrition Program, which provides coupons for fresh, locally grown fruits, vegetables, and herbs.  The Senior Farmers' Market Nutrition Program offers similar assistance to eligible seniors.
 
If you think eating seasonally may be right for you, try to incorporate one item from the list above into your next grocery store list. This can help add some variety into your weekly meals, and you may discover new foods you enjoy!

School is a very important part of children’s lives. Children usually spend 13 years on education in the typical K-12 school. We know that parents and caregivers want their children to put their best foot forward and get as much out of this time as possible. To do this, every child should start their day with a delicious and healthy breakfast meal.

Research has shown that children have better academic success when they eat breakfast before school than when they do not. We do not want to send our children to school when they are too hungry to learn. If breakfast at the home is not an option, try enrolling your student in the breakfast program at your school. Many schools participate in a program to provide free or reduced price breakfast and lunches for eligible families. 
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This post will discuss the benefits of eating breakfast, including improved concentration, better test scores, increased energy, and better attendance. It will also provide tips for quick breakfast meals and recipes. ​

Better Test Scores

A research study published in the Journal of Economics showed that students who ate breakfast scored an average of 25% better on tests in math, reading, and science than students who did not eat breakfast. Researchers concluded that this was due to the students receiving the proper nutrition for brain function and thinking.  ​

Increased Energy

During sleep, our blood sugar drops because our body works to remove sugar from the bloodstream and we go many hours without eating. When we do not eat breakfast, our blood sugar continues to stay low and can even fall lower. Low blood sugar can make us feel tired, sluggish, or in a fog. All of these traits are not ideal for someone trying to learn. By eating a healthy, nutrient-rich breakfast, a student's blood sugar will rise to a healthy level. This helps them feel energized and focused. However, this does not mean that high-sugar breakfasts are better. It is important to eat a variety of food groups to get all the nutrients that growing minds need. ​

Improved Attendance

Students who do not eat breakfast tend to also have weaker immune systems. This means they are more susceptible to illness and missing school days. Students who skip breakfast are also more likely to skip class to go to the nurse for a headache or stomachache due to hunger. 
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Overall, eating breakfast has so many benefits to students. It is very important that children are able to receive proper nutrition in the morning - either from their home or from the school - so they can have the most productive day possible. ​

Other ideas for easy and budget-friendly breakfasts:

• Hard Boiled Eggs 
• Savory Oatmeal- with all of your favorite toppings 
• Sweet Oatmeal Recipe 
• Protein Smoothies 
• French toast 
• Cereal with a side of cottage cheese ​
• Scrambled eggs with veggies: favorite add-ins are bell peppers, onions, mushrooms, and spinach!
• Peanut butter toast with fruit 

Visit our Recipes page for more healthy recipe ideas for every meal!

Shopping for and Harvesting Food 
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• Pay attention to dates on products. ​Expiration dates are important to look for when purchasing foods, but not all dates mean the same thing.
  • ​“Best by” refers to the time that the product will have the best flavor or quality.
  • “Sell by” is an indication to the store of when to get the product sold.
  • Most products have a small window of time within which they can be used after the "best by" or "sell by" date".
  • “Use by” dates are an indication of how long the food is safe, so it is not recommended to consume food that is past the stamped “use by” date.
• Remove dirt from fresh-picked produce before placing it in clean carrying materials when gardening. When shopping, check to see that packages are clean and undamaged.
• Try to choose foods that are high quality. Look for produce that is just ripe and without cuts, bruises, or holes if possible. If these blemishes are present, try to use those foods first as they will often spoil faster. If the blemish is small, you may also be able to cut around it and still enjoy the good parts of the food. Avoid or discard any produce that shows mold, signs of decay or rot.
• Handle produce with care to avoid damage or bruising when harvesting or bringing home from the grocery store or food pantry. When shopping, make sure that delicate produce gets placed on top of the heavier items to ensure it does not get squished.
• Avoid meat that looks off color or any packages that might be bulging. This could be an indication that the meat is getting older or has been out of a safe temperature zone and is starting to spoil.
• When shopping, pick out cold food items last and make these the first things you put away at home keep them at a safe temperature. ​

4 Reasons to Eat More Green Vegetables

First, let's take a look at why eating green veggies is important:
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1. Promotes heart health. Some vegetables, such as broccoli, spinach, and asparagus, contain high levels of the vitamin folate. Folate can help lower cholesterol and keep the arteries in your heart strong.
2. Helps the digestive system. Some green vegetables, such as broccoli, provide the body with insoluble fiber, which helps move food through the digestive system.
3. Strengthens bones. Vitamin K is found in most green leafy vegetables. It is important for keeping bones strong.
4. ​Reduces risk of cancer. Green vegetables contain a lot of antioxidants, which protect the cells in your body from harmful molecules that can result in cancer or other diseases.

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​The daily recommended amount of total vegetables is 2-4 cups for adults and 1-3 cups for children, depending on their age. For an easy visual, use your hands! A clenched fist is about the size of one cup. Note: 2 cups of raw leafy vegetables (like lettuce, kale, spinach, or greens) only count as one cup because they are so light and airy!

According to the Center for Disease Control and Prevention (CDC), heart disease is the leading cause of death in America. You can’t change some risk factors for heart disease, like age and family history. However, the good news is that as much as 80% of the risk for heart disease can be prevented with diet and lifestyle behaviors.​

​Foods to Choose Often for Heart Health​

Foods to Limit for Heart Health​

​Other Heart Health Tips​