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Spotlight on Nutrition Blog

Eating In Season

6/1/2022

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Blog post written by Breanna Tucker, IUPUI Dietetic Intern
Picture
Image from experiencelife.lifetime.life/article/in-season
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.  ​
What does "in season" mean?
Eating in season means that you are eating what is grown during the current time of year. Thankfully, due to modern technology and transportation, most options at the grocery store stay the same year-round. However, the items in season will change according to the month. It’s important to know that eating seasonally does not necessarily mean that you are eating organically. 
What are the benefits of eating produce in season?
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.
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Image from indianapublicmedia.org/eartheats/walmart-commits-local-growers.php
How do I know what produce in season?
There are a lot of lists online of what produce is in season during specific times of the year. One great resource is Purdue University’s FoodLink, which includes recipes and preparation tips for seasonal produce items.

​Below
 is a list of fruits and vegetables that are in season during the summer in Indiana:  ​​
  • Apples 
  • Asparagus 
  • Beets 
  • Blackberries 
  • Blueberries 
  • Broccoli 
  • Brussel sprouts  
  • Cabbage 
  • Cantaloupes 
  • Carrots 
  • Cauliflower 
  • Cherries 
  • Cucumbers  
  • Eggplant 
  • Green onions 
  • Green pea 
  • Kale 
  • Grapes ​
  • Lettuce 
  • Onions 
  • Peaches 
  • Pears 
  • Peppers 
  • Potatoes 
  • Pumpkin 
  • Radishes 
  • Raspberries 
  • Snap beans 
  • Spinach 
  • Strawberries 
  • Summer squash 
  • Sweet corn 
  • Sweet potato 
  • Tomatoes 
  • Turnip 
  • Watermelons 
  • Zucchini 
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Image from www.dallasnews.com/sponsored/2019/12/27/your-seasonal-calendar-for-the-freshest-texas-produce-all-year-infographic-included
Is eating seasonally right for me?
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!
Sources
  • https://www.seasonalfoodguide.org/why-eat-seasonally
  • https://spoonuniversity.com/lifestyle/what-it-means-to-eat-seasonally-and-why-you-should-do-it
  • https://www.rebootwithjoe.com/benefits-of-eating-seasonally/
  • https://www.purdue.edu/dffs/localfood/family/eatseasonal/ ​
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Spring Food Safety Tips

4/1/2022

 
Blog post written by Jamie Dewig, IUPUI Dietetic Intern, CPT, CYI
Food is fun, but only when it is safe. There are many ways to keep food safe and to know when food is beginning to expire. April is a perfect time to do some spring cleaning and prepare your kitchen for a healthier lifestyle. April is also a time of celebration as Easter rolls around. Follow these tips for finding, storing, prepping, and serving food to make sure that everyone stays safe and can enjoy the approaching spring weather!
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Image from www.gianteagle.com/seasonal/april-hub/easter-dinner
Shopping for and Harvesting Food 
​
​​
  • 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. ​
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Image from www.ppmco.org/health-and-wellness/health-education
Safe Food Storage 

  • Make sure where you store food is kept clean and at the proper temperature. Do not allow spills or spoiled food to remain in your storage areas.
  • Room temperature or pantry/cupboard items:
    • Store items that can sit at room temperature in a cool, dark room, around 50-70°F. 
    • Airtight containers are essential to longer storage time as they help ensure pantry items to not go stale or become contaminated. 
  • Refrigerated items:
    • Refrigerators should be kept between 35 and 38°F to ensure foods stay at or below 40°F. It is helpful to use a thermometer in the fridge to make sure the temperature remains steady.
    • ​Overloading the fridge or emptying it too quickly could affect its ability to hold a safe temperature. Placing hot foods in the fridge can also alter the temperature of the fridge, putting your foods at risk.
    • Tip: For large hot containers, poor into smaller portion sized containers before sticking in the refrigerator to allow for faster cooling and easier storage.
  • Frozen items:
    • Freezers should be kept at a 0°F or below.
    • Storing foods in a tightly sealed container can help reduce freezer burn and increase the life of the product in the freezer.
    • Just like the fridge, overloading and emptying the freezer too quickly, or popping hot food right in the freezer could affect the temperature and safety of your frozen foods. 
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Image from worldcentralkitchen.blogspot.com
  • ​Store food in the proper containers:
    • ​Foods like opened cans of fruits and vegetables store well in sealing plastic containers. It is not recommended to store open cans of food in the container they came in unless it is a glass jar.
    • Dry foods also store well in sealing plastic containers or Mason jars.
    • It is recommended to store greasy meats, fish, and cooked pasta in glass as these products do not always sit well for long periods of time in plastic. Deli meat is usually fine in plastic.
    • Labeling and dating your containers can make finding what you have very easy and efficient. It can also help you keep track of what needs to be used first
    • Clear containers are helpful because they allow you to see exactly what you have. 
  • Other food storage tips:
    • ​Items like potatoes, berries, tomatoes, grapes, peppers, and cucumber do best when they are stored without washing. Bacteria can break them down faster if washed before stored, but it is still important to wash before consuming these foods.
    • If items are visibly dirty, you may want to rinse the dirt off then dry well before storing. This will help to avoid the moisture sitting on them for too long.
    • Pay attention to the dates on the packages. Store foods with later dates in the back and foods with closer approaching dates up front. This helps you always have easiest access to the foods that expire first.​​​
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Image from www.hgtv.com/lifestyle/clean-and-organize/how-to-organize-kitchen-pantry
Preparation Tips
​
  • Wash your hands with soap and water and scrub them together for 20 seconds before handling or prepping food.
  • Before eating make sure the produce is clean of dirt and other potential contaminates by washing them well under running water. Soap and bleach should never be used on produce such as fruits and vegetables as they are not made to be ingested. Even trace amounts of these chemicals can make you ill.
  • Make sure foods are cooked to the proper internal cooking temperatures. View this chart for appropriate cooking temperatures for a variety of foods.​​
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Image from jagwire.augusta.edu
Safely Sharing and Serving Food 
​
  • Keep hot food hot, and cold food cold.
    • ​The range of 40°F to 140°F is considered a danger zone for food. This is the range of temperatures where bacteria is most likely to thrive, so avoiding the danger zone can help reduce risk of various foodborne illnesses. When preparing a meal to serve, make sure your foods stay out of this range.
    • Keep cold food in a cooler or on ice. Store hot food in a food warmer, place in a container surrounded by a larger container with hot water, or have a heat source under your food. 
  • Keep food covered, especially if you are enjoying a meal outside as the weather gets nicer. This will help keep it clean and hold in a bit of the temperature until the food is eaten, plus it keeps your food bug free!  
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​Spring is the perfect time for new beginnings. If you are not currently using these tips, now could be the perfect time to incorporate them into your lifestyle! Reorganizing and cleaning up can give you such a refreshed feeling and make your space feel like new. Keeping your food and spaces for food clean and organized will help to ensure a safe and efficient environment for meals. I hope these tips are helpful - don’t forget to have fun! 

For more resources and information, visit these websites:
  • Foodsafety.gov - information on a variety of food safety topics
  • Food Keeper - website and free smartphone app to help you know how long food is safe to eat after the package date
  • Stilltasty.com - another resource for estimating how long food is still good to eat
  • Consumer's Guide to Food Storage for Safety and Quality - great tips for food storage
  • "4 Bases of Food Safety" - printable handout in English and Spanish with food safety basics
Sources
  • food.unl.edu/free-resource/food-storage
  • food.unl.edu/handling-produce-safely-garden 
  • ​www.bonappetit.com/story/best-food-storage-containers  

Eat Green this March!

3/1/2022

 
Blog post written by Ashley Clumb, IUPUI Dietetic Intern
March not only includes the greenest day of the year (St. Patrick’s Day), but it is also National Nutrition Month​®! This is the perfect time to try some green foods for better nutrition. Eating “green” doesn’t have to feel like a chore. There are so many ways you can sneak greens into your everyday routine in order to live a healthier life!
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Image from www.paulsfruit.com/Blog/Article/89/St.Paddy-s-day-greens

4 Reasons to Eat More Green Vegetables

First, let's take a look at why eating green veggies is important:
​
  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.
​
​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!
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Image from www.womenshealthmag.com/weight-loss/a19986045/portion-size-guide/
6 Ways to Add More Greens to Your Meals

Eating green vegetables can be a challenge, especially if you aren't a fan of the taste. Try these helpful tips to make it a little easier:

  1. Don’t be afraid of frozen. Frozen vegetables are often  more convenient and cheaper than fresh vegetables. Despite what some may think, frozen vegetables are just as nutritious, if not more nutritious, than fresh vegetables. This is because the vegetables are frozen right after they’ve been picked, so the nutrients are at their top quality. Tip: If the frozen foods you pick aren’t sodium free, consider rinsing them before cooking to remove excess sodium.
  2. Add vegetables to your favorite foods. Chop up some spinach or broccoli and add it to your morning omelet, or add spinach, arugula, or any other lettuce you prefer to a sandwich or burger.
  3. Soup it up. Soup is a great way to save food that otherwise would have been wasted. If the vegetables in your fridge are on the verge of expiring, throw them into a pot with a soup base and/or broth. The soup can be consumed immediately or stored in the freezer and heated up later in the week. Click here for a recipe you can customize with any vegetables you may have on hand.
  4. Have them readily available. Try slicing some green bell pepper and broccoli and putting it into a container in your fridge for easy access. You can also make a vegetable dip to accompany the snack if you don’t like plain vegetables, or use ranch dressing.
  5. Blend them. Make a green smoothie and add your favorite fruits, milk, juice, and/or protein source. Spinach, kale, or collard greens are great go-to ingredients for a green smoothie. You can also consider making sauces or dressings. For example, you can try mixing avocado and ranch to make a dipping sauce that will go along with chicken or a salad. Blending spinach with oil or cheese makes a tasty sauce you can pour over pasta.
  6. Plan it out. Whether it's a week ahead of time or taking it day-by-day, planning for when you want to incorporate vegetables into your meals can help keep you accountable. Eventually, eating vegetables with your meals may turn into more of a habit.
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Image from www.heart.org/en/healthy-living/healthy-eating/add-color/the-goodness-of-greens
Recipes for "Going Green"

Gleaners is working hard to provide our neighbors with more produce options - including green vegetables - to support the health of our community. We are constantly seeking new varieties of produce that are familiar to our diverse neighbors, so you may see some fruits and vegetables that you have never tried before!


Check out the recipes below for more tasty ideas on how to eat “green”!
  • Carrot and Zucchini Mini Muffins
  • Cilantro Lime Coleslaw
  • Creamy Spinach Sauce
  • Southern-Style Collard Greens
  • Spring Harvest Salad
Sources:
  • www.heart.org/en/healthy-living/healthy-eating/add-color/how-to-eat-more-fruits-and-vegetables 
  • www.ars.usda.gov/plains-area/gfnd/gfhnrc/docs/news-2013/dark-green-leafy-vegetables/ 
  • www.myplate.gov/eat-healthy/vegetables
  • www.myplate.gov/myplate-kitchen 

National Pear Month

12/1/2021

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Blog post written by Hallie Little, IUPUI Dietetic Intern
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Image from www.vanwell.net/pollination
National Pear Month...Why Care?
Did you know that December is National Pear Month? If you are anything like me, you probably don’t eat pears very often. But fear not, you will be a pear expert after reading this post! 
​

According to the United States Department of Agriculture (USDA), the average American only consumes about 0.9 cups of fruit a day. This falls short of the 1.5-2.5 cup recommendation set by the Dietary Guidelines for Americans. If you have never tried pears, they may be a fun, new way to increase your fruit intake! ​

​All About Pears
Pears grow on trees. About 88% of pears in the US are grown in Washington and Oregon. They grow best in this region due to its volcanic soil, clean mountain water, warm spring days, and cool nights. They are in season from August-October, making them a great choice for a budget-friendly fall fruit. Below are some different varieties you may want to try. The Bartletts are the most popular and common in the United States.  ​
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Image from www.sujajuice.com
Nutrition Facts
One medium pear has about 100 Calories. It also provides: 
  • Fiber:  6 grams (about 24% daily value, DV) - Fiber feeds the good bacteria (called probiotics) in your gut. It will also promote regular bowel movements.  
  • Vitamin C: 12% of DV - Vitamin C is an antioxidant. Antioxidants help our bodies by protecting us from harmful molecules called free radicals.​
  • Vitamin K:  6% of DV - Vitamin K helps our bodies by creating blood clots when we are hurt or injured. It also plays a role in wound healing. 
  • Potassium:  4% of DV - Potassium helps our nerves fire properly and helps our muscles contract. Potassium also helps to keep our heart beat regular and healthy. 
  • ​Copper:  16% of DV - Copper is a mineral that our bodies use to make energy, connective tissue, and blood vessels.  
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Image from galafruit.net
Health Benefits
Gut Health: Pears can help improve your gut health. They contain both soluble and insoluble fibers. Fiber can help improve bowel regularity as well as soften and bulk up stool. Soluble fiber in pears also serves as a prebiotic, feeding the good bacteria in your gut. 
​
 
Rich in Antioxidants: Antioxidants can help to decrease inflammation in the body. Chronic inflammation increases your risk for chronic disease like diabetes and heart disease. Eating fruits (like pears 😊)  and veggies regularly can help decrease your risk for chronic disease.  

​Purchasing
If you are buying fresh pears, you should be aware that they may be hard, green, and unripe. However, pears ripen best off the tree. Just like bananas ripen off the tree over time, pears will ripen (and soften) when left on the countertop. The pear should be slightly soft, but not squishy. Once the pear is ripe, it should be stored in the refrigerator. 
​

You can also find pears in the canned fruit section. If possible, it’s better to buy pears canned in juice. Pears canned in syrup will have more added sugars. ​
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Image from kroger.com
5 Ways to Enjoy Pears
  1. Whole Fruit: Grab a pear, rinse it, and eat it like you would an apple for a delicious snack.
  2. In a Salad: Add pears to your salad! Mix together greens (i.e. lettuce, spinach), pear slices, walnuts, dried cranberries, cheese, and a vinaigrette salad dressing in a bowl to create a delicious salad.
  3. Pear Chips: Slice a pear very thin, bake in the oven at 200° F for 2 hours until it’s dried and slightly crunchy.
  4. In Cottage Cheese: Add sliced pears to a bowl of cottage cheese for a sweet and savory combo!
  5. ​In a Fruit Salad: Add pears to your next fruit salad. 
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Image from www.the-girl-who-ate-everything.com

​All in all, pears are a delicious way to incorporate more fruit into your diet. They are a good source of fiber, vitamins, and minerals. Let us know in the comments section how you plan to celebrate National Pear Month! 

 
Sources: 
https://www.ers.usda.gov/amber-waves/2019/june/americans-still-can-meet-fruit-and-vegetable-dietary-guidelines-for-210-260-per-day/ 
https://usapears.org/fun-facts-faqs/  
https://www.healthline.com/nutrition/benefits-of-pears#TOC_TITLE_HDR_2  
https://www.mayoclinic.org/drugs-supplements-vitamin-c/art-20363932#:~:text=Vitamin%20C%20is%20an%20antioxidant,disease%2C%20cancer%20and%20other%20diseases.  
https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-k/#:~:text=Vitamin%20K%20is%20a%20group,may%20help%20keep%20bones%20healthy.  
https://ods.od.nih.gov/factsheets/Copper-Consumer/#:~:text=Copper%20is%20a%20mineral%20that,needs%20copper%20for%20brain%20development.  
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The Fiber of Our Being

11/1/2021

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Blog post written by Samantha Bradshaw, IUPUI Dietetic Intern
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Photo from www.healthydirections.com/articles/digestive-health/gut-health-benefits-of-fiber
Fiber: What is it and why is it important?

Fiber is a carbohydrate that humans cannot digest. Fiber passes through the body and works to manage how the body uses sugar. This process keeps hunger and blood sugar at a normal level. There are two types of fiber that can be consumed: soluble fiber and insoluble fiber.
  • Soluble fiber can dissolve in water and helps lower sugar and cholesterol levels in the blood. Some examples of foods that contain soluble fiber are beans and lentils, oats, nuts, apples, and blueberries.
  • Insoluble fiber cannot dissolve in water and helps to move food through the digestive system. This allows for normal and healthy bowel movements to prevent constipation. Insoluble fiber can be found in wheat products, brown rice, carrots, tomatoes, and legumes.

​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.  

​Which foods are high in fiber? 

Fiber can be found in almost any type of whole food that comes from plants. Generally, whole grains, legumes, beans, fruits and vegetables are good sources of fiber. Some examples of high fiber foods include oats, barley, lentils, pears, brown rice, whole wheat bread, apples, and chickpeas. 

Fiber can also be added into foods in the form of chicory root or inulin. Look for these words in the ingredients list on food packages to know if fiber has been added.
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Photo from www.theplanettoday.com/foods-that-contain-fiber/

​How much fiber should I eat each day? 

According to the Academy of Nutrition and Dietetics, the recommended amount of dietary fiber intake is 14 grams for every 1,000 calories consumed. For example, if you eat 2,000 calories a day, you should aim for 28 grams of fiber daily.

​The Institute of Medicine recommends different levels of fiber by age and gender:
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Image from employees.henrico.us/county-connection/fill-up-with-fiber/

To put this in perspective, a 40-year-old woman could meet her daily fiber requirements by eating:
  • 1 cup of raspberries and 1 cup of all-bran cereal at breakfast
  • 1 cup of carrots at lunch
  • 1 medium apple as a snack
  • ½ cup of beans at dinner

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! 
​ ​
Picture
Original photo by Samantha Bradshaw
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! 
​
Recipe makes one serving. Nutrition information: 435 calories, 64 g carbohydrates, 15 g total fat, 15 g protein, 7 g fiber. Allergen information: contains peanuts and gluten (unless gluten-free oats are used).

Sources:
  • www.hsph.harvard.edu/nutritionsource/carbohydrates/fiber/ 
  • www.eatright.org/food/vitamins-and-supplements/nutrient-rich-foods/fiber 
  • www.healthline.com/nutrition/16-ways-to-eat-more-fiber#TOC_TITLE_HDR_15 
  • www.healthline.com/nutrition/22-high-fiber-foods#TOC_TITLE_HDR_24 
  • happyforks.com/ 
  • www.healthline.com/nutrition/fiber-can-help-you-lose-weight#fiber-and-your-gut 
  • health.clevelandclinic.org/figuring-dietary-fiber-child-need/ 
  • www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/art-20043983 ​
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Preventing and Reducing Food Waste

9/1/2021

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Hi! My name is Olivia Vosmeier, a dietetic intern at Purdue University. For my 3-week community nutrition rotation, I had the pleasure of being placed at Gleaners Food Bank.

​During my time at Gleaners, I have had the opportunity to expand my knowledge of ways we can all reduce and prevent food waste in our homes
, minimizing the effects of food insecurity in our communities. I am excited to share some helpful facts, tips, and recipes that you can incorporate into your lives to not only protect our Earth, but also our wallets! 





​Did you know that about 90 billion pounds of food goes uneaten and thrown away every year? This amounts to about $370 per person each year, with the majority of the money coming from wasted protein foods, vegetables, and dairy items. With all the food that is being wasted, significant amounts of nutrients are being lost as well. On average, 1,217 calories, 146 grams of carbohydrates, 33 grams of protein, and 57 grams of total fat are wasted per person per day. This is the same as throwing away a meal which consists of spaghetti and meatballs, garlic bread, Caesar salad, cooked broccoli, mozzarella sticks, Pepsi, and Tiramisu!

So, what can you do to help reduce and prevent food waste?
  • Learn how to write a grocery list
  • Understand the dates applied to food packaging
  • Practice repurposing leftover ingredients you have at home into something new
  • Turn extra food and plant scraps into compost 
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Photo from www.eco-business.com/news/global-standard-to-measure-food-waste-aims-to-put-more-on-plates/
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.
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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!
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Photo from www.thespruceeats.com/leftover-vegetable-soup-recipe-435758
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​!
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Photo from news.mit.edu/2017/study-food-waste-recycling-policy-key-0817 
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!
Sources:
  • HappyForks.com 
  • www.fao.org/fao-stories/article/en/c/1309609/
  • jandonline.org/action/showPdf?pii=S2212-2672%2815%2901521-X
  • jandonline.org/action/showPdf?pii=S2212-2672%2817%2930325-8
  • www.fsis.usda.gov/food-safety/safe-food-handling-and-preparation/food-safety-basics/food-product-dating
  • www.thespruceeats.com/leftover-vegetable-soup-recipe-435758
  • frommybowl.com/homemade-vegetable-broth/
  • www.epa.gov/recycle/composting-home#benefits
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National Nutrition Month® 2021

3/1/2021

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Blog post written by Kelsey Black, IUPUI Dietetic Intern

March is National Nutrition Month®!
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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.
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​Making Every Bite Count
​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, w
hat 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. 
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​Key Messages for Every Life Stage
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Fruit – Focus on whole fruits
  • Start your day with fruit at breakfast. Top cereal with your favorite fruit, add fresh berries to your yogurt, add chopped apples to pancakes, mix raisins into oatmeal.
  • Keep ready-to-eat fruits in the refrigerator for a quick snack to grab on the go.
  • Add a fruit salad to your dinner. Top your fish or chicken with a mango salsa.

Vegetables – Vary your veggies
  • Add lettuce, tomatoes, and onions to your sandwich.
  • Make a salad full of spinach, lettuce, carrots, tomatoes, cucumber, red onion, celery and peppers.
  • Keep veggies available in your fridge to snack on!
  • Try a stir-fry with fresh or frozen veggies for an easy side dish.

Grains – Make half your grains whole grains
  • For breakfast, consider trying whole grain based hot and cold cereals.
  • Try whole-grain pita, tortillas, whole-grain flatbread, sliced breads or rolls.
  • Keep whole grain crackers in your pantry and enjoy with hummus, cheese and turkey or avocado. This is a great healthy whole-grain snack!
  • Create your own trail mix/Chex mix with whole grain cereal. 

Protein Foods – Vary your proteins
  • Broil lean beef cuts such as flank steak or sirloin. Roast lean types of pork tenderloin or loin tops. Slice into strips and add to dinners, salads and sandwiches.
  • Add chicken to your pasta or salad.
  • Have fish/seafood 2 times a week. Try a tuna salad sandwich for lunch or grilled tilapia or salmon for dinner. These are great source of protein and omega-3 fatty acids.
  • Try meatless meals! Bean-based chili, lentil soup, and bean salad are tasty and budget-friendly.

​Dairy – Move to low-fat or fat-free dairy milk or yogurt
  • Add low-fat or fat-free dairy to your scrambled eggs, smoothies, or oatmeal at breakfast.
  • Top low-fat or fat-free yogurt with fruit.
  • The nutrients in dairy are very important at every stage of life. If you need an alternative, try lactose-free dairy or fortified soy versions of milk and yogurt. 

Limit Added Sugars 
  • Limit sugary beverages (soda, lemonade, sport drinks, or fruit drinks). Try plain water, sparkling water, or put fruit in water (lemon, mint, lime, etc.).
  • Choose foods with no or fewer added sugars. Examples include canned fruit in 100% juice, plain yogurt, and unsweetened applesauce.
​
Limit Saturated Fat
  • Choose foods that are high in unsaturated (or heart healthy) fats. These include nuts, seeds, and fatty fish like tuna, salmon, and trout.
  • Try cooking with canola oil, olive oil, or other vegetable oils instead of butter or lard.

Limit Sodium (Salt)
  • Pay attention to the Nutrition Facts label and chose foods with a lower percent Daily Value (% DV) for sodium on the label. This is especially important for those who have high blood pressure, diabetes, or kidney disease.
  • Cook at home! When you cook at home, you are in control of how much sodium goes into the meals you cook. You can add flavor to foods by using herbs, spices, lemon, lime, and vinegar instead of salt or seasonings high in sodium. 

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Photos from rachaelsgoodeats.com
Healthy Meal Ideas

Fish Tacos with Mango Salsa


  • Fruit/Vegetable: Chunky Mango Pico
  • Grain: Whole wheat tortillas
  • Protein: Cod fish
  • Dairy: Plain yogurt (in place of sour cream)


White Bean Greek Salad + Sides

  • Fruit/Dairy: Smoothie with fresh or frozen fruit + milk
  • Vegetable/Protein: White Bean Greek Salad
  • Grain: Whole grain crackers

​Sources:

www.dietaryguidelines.gov
www.myplate.gov
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Heart Healthy Hints

2/1/2021

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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.  ​
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Photo from blog.publix.com
Nutrition is a key factor to a heart-healthy lifestyle. What are some ways you can eat to protect your heart health? 

  • Aim for 5 servings of fruits and vegetables a day. 
  • Eat more whole grains! A great place to start is replacing the bread or pasta you eat with a whole grain choice. 
  • Focus on healthy fats. Foods such as fish, nuts, eggs, avocado, and olive oil are high in healthy fats. 
  • Reduce foods that are high in saturated fat. These include red meats, butter, and cheese. 
  • Reduce your intake of added sugars and sodium. Try swapping sugar sweetened beverages for drinks like flavored water. If possible, choose reduced sodium items from the store and focus on fresh produce and lean protein. 
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Photo from food-guide.canada.ca
Try these heart-healthy meals from our Recipes Page to get started! 
  • Heart Healthy Omelet
  • Pecan Crusted Catfish
  • Southwest Stuffed Peppers
You can also download our Heart Healthy Eating handout for more information.
Sources: 
https://blog.publix.com/publix/a-heart-healthy-diet-for-heart-healthy-month/ 
​https://theheartfoundation.org/heart-health-month/ 
https://www.cookremodeling.com/six-tips-for-being-heart-healthy/ 
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Eat the Rainbow for National Fruits & Veggies Month

9/1/2020

 
This blog post was written by Kursten Nisonger, IUPUI Dietetic Intern

Have you ever heard of “Eating the Rainbow” when it comes to adding more fruits and vegetables into your diet? This means filling your plate with every color of the rainbow: red, orange, yellow, green, blue and purple. There are benefits to including all of these colors into your diet that can improve your health in the long run! This month is National Fruits and Veggies Month (#NFVM) and we want to get the message out about increasing fruit and veggie consumption! 

Each color corresponds to a specific health benefit of eating the fruit or vegetable:
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  • Red foods can help prevent breast and prostate cancer.
  • Orange and yellow foods help keep the eyes, bones, and immune system healthy.
  • Green foods help prevent certain cancers and help protect our immune system to fight off viruses and bacteria.
  • Blue, purple, and red foods can help promote a healthy heart and improve brain function.
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Photo from trilliumhealthresources.org
As you can see, eating every color of the rainbow is good for your health! Fruits and vegetables also include important vitamins and minerals that your body needs, such as: 
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  • Calcium - essential for healthy bones and teeth; it also helps us have normal muscle function​
  • Fiber - mostly known for its ability to relieve constipation; it can also help lower cholesterol levels and even help you live longer!
  • Folate (folic acid) - important for women's health and helps to reduce their risk of having a child born with a brain or spinal cord defect; it also helps to form red blood cells in the body
  • Iron - needed for healthy blood and the normal functioning of all cells
  • Magnesium - necessary for healthy bones; low levels may result in muscle cramps and high blood pressure
  • Potassium - also helps maintain a healthy blood pressure
  • Sodium - may seem like a "bad" nutrient because too much is associated with high blood pressure; however, small amounts of sodium are essential for normal cell function throughout the body
  • Vitamin A - keeps our eyes and skin healthy and can help protect us against infections
  • Vitamin C - helps heal cuts and wounds and keeps our teeth and gums healthy
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Photo from fruitsandveggies.org
It is important to eat many different fruits and veggies to help keep our bodies healthy and working properly. Try to eat 1-2 cups of fruits and 1-3 cups of vegetables every day, depending on your age and calorie level. You can also use MyPlate as a guide by filling half of your plate with a rainbow of fruits and veggies.
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Photo from choosemyplate.gov
You can start adding more fruits and vegetables into your diet by:
  • Serving them as after-school snacks
  • Taking them to snack on at work
  • ​Cooking or serving them in a new way


​Click on the links below to try some new healthy recipes that incorporate eating the rainbow!
  • 12 Color-Packed Recipes from 31 Daily
  • Protein-Packed Smoothies
  • Easy Rainbow Tacos
  • Texas Caviar
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Sources used:
  • https://www.choosemyplate.gov/eathealthy/vegetables/vegetables-nutrients-health
  • https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/art-20043983
  • https://blog.freepeople.com/2013/03/benefits-eating-green/#:~:text=%E2%80%93%20Greens%20are%20very%20rich%20in,fight%20off%20viruses%20and%20bacteria.
  • ​https://www.verywellfit.com/getting-more-fruits-and-vegetables-in-your-diet-2506856 ​
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    Author

    Sarah Wilson, RDN, Nutrition Manager at Gleaners Food Bank of Indiana, along with guest blog posts by dietetic interns

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