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Spotlight on Nutrition Blog

Don't be D-ficient!

2/27/2023

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Blog post written by Kaitlyn Smith, IUPUI dietetic intern
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.  ​
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Image from onbetterliving.com
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
​
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.​
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Image from www.yalemedicine.org
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.  

​Increasing vitamin D intake
​
Besides spending more time outdoors, we can make sure we are getting enough vitamin D through the foods we eat. Try these simple ways to meet your daily needs:
​
  1. Get creative and use the same vitamin D-rich ingredients in different ways! For example, try yogurt as a snack, in a smoothie, and as a baking ingredient.
  2. Swap some of your go-to items for foods fortified with vitamin D. Read the Nutrition Facts labels on products and look for juices, cereals, and other items with added vitamin D.
  3. Add vitamin D-rich foods into your favorite meals rather than creating a whole new grocery list - see a sample meal plan below. You can find foods high in vitamin D at the grocery store, farmers' market, and/or food pantry. All forms count - fresh, frozen, canned, and dried - and SNAP and WIC dollars can help stretch your grocery budget even further.​
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​Vitamin D impacts our body in many ways, so it is important to get enough on a daily basis.
 For more resources about vitamin D, please refer to the sources below.  

Sources:
https://my.clevelandclinic.org/health/diseases/15050-vitamin-d-vitamin-d-deficiency 
https://www.ncbi.nlm.nih.gov/books/NBK532266/ 
https://www.medicalnewstoday.com/articles/318060 
https://www.hsph.harvard.edu/nutritionsource/vitamin-d/ 
https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/ 
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Eating for the Gut Microbiome

1/1/2022

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Blog post written by Madison Stutsman, IUPUI Dietetic Intern
Trillions of bacteria and viruses exist inside our bodies. Most of them are found in a pocket of the large intestine. This is what we refer to as the “gut microbiome”. The gut microbiome has many good bacteria, but it can also be home to bad bacteria. 
​

In fact, there are more bacteria in your body than human cells. There are up to 1,000 different types of bacterial species in the human gut microbiome. Most of these bacteria are extremely important for your health, while others can cause disease.  
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Image from digestivecarephysicians.com
Having a balance of both good and bad bacteria helps with digestion and keeps the body and its functions healthy. Too much bad bacteria in the body can lead to digestive issues, low energy and disease.  Living a healthy lifestyle can help the good bacteria grow and keep the bad bacteria in check! ​
How Does the Gut Microbiome Help My Body?
The gut microbiome helps the body in many ways, including:
​
  • Digesting fiber: Certain bacteria digest fiber, which produces short-chain fatty acids. These fatty acids are important for gut health! They may also help prevent weight gain, diabetes, heart disease, certain cancers, irritable bowel syndrome, Crohn’s disease, and stomach ulcers.
  • Supporting immune health: By communicating with immune cells, the gut microbiome can help control how your body responds to infection. The microbiome of a healthy person will provide protection from disease-causing organisms that enter the body.
  • Breaking down nutrients: Microbiota help break down amino acids and vitamins, including the B vitamins and vitamin K, in order to be used as nutrients by the body. 
  • Helping control brain health: New studies show that a healthy gut microbiome may also affect the brain in a positive way. The longest nerve in the body connects our brains to our digestive systems, giving both organs a way to communicate with each other. These studies show that a healthy gut contributes to better mood, brain function and can even lower stress and anxiety. ​
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Image from gut microbiotaforhealth.com
How Do I Keep My Gut Microbiome Healthy?
The foods you eat play a large role in controlling what types of bacteria live in the gut. One of the easiest ways to improve gut health is by introducing prebiotics and probiotics to the body!
​
  • Prebiotics are high-fiber foods that help the good bacteria in your body grow. Fruits and vegetables are the best sources of prebiotics for a healthy microbiome. Lentils, beans, whole grains, nuts and seeds are also good sources.
  • ​Probiotics are living microorganisms that can provide benefits such as improving digestion, relieving digestive symptoms like diarrhea and constipation, and even supporting heart health. You can find foods rich in probiotics on the shelves of your local grocery store! A few examples of foods and drinks that naturally have probiotics include:
    • ​Yogurt
    • Kefir - fermented milk drink similar to thin yogurt
    • Sauerkraut - German dish made from fermented cabbage
    • Tempeh - soy-based product similar to tofu
    • Kimchi - Korean side dish made from fermented vegetables and spices
    • Miso - traditional Japanese seasoning made from fermented soybeans
    • Kombucha - fermented tea beverage
    • Pickles
    • Traditional Buttermilk
    • Natto - Japanese food made from fermented soybeans
    • Some cheeses such as gouda, mozzarella, cheddar and cottage cheese​
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Image from soundprobiotics.com
​A healthy gut plays an important role in your overall health, so eat to support it! Try these recipes to add more prebiotics and probiotics into your day:
​
  • Probiotic Sauerkraut
  • Probiotic Strawberry-Banana Smoothie 
  • Broccoli Garbanzo Bean Bowl
  • Curried Lentils 
  • Southwest Stuffed Peppers ​  ​
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​Sources:
 


  • https://www.health.harvard.edu/mind-and-mood/probiotics-may-help-boost-mood-and-cognitive-function
  • https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3539293/
  • ​https://www.hsph.harvard.edu/nutritionsource/microbiome/ 
  • https://www.healthline.com/nutrition/gut-microbiome-and-health
  • ​https://www.webmd.com/digestive-disorders/ss/slideshow-how-gut-health-affects-whole-body 
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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! 
​ ​
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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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National Dairy Month 2021

6/1/2021

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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. ​
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Image from independent.co.uk
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 
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Image from loseitblog.com
Phosphorus
  • helps form bones and teeth 
  • plays important role in how the body uses carbohydrates and fats 
  • needed for the body to make protein for the growth, maintenance, and repair of cells and tissues 
 
Magnesium
  • supports muscle and nerve function  
  • involved in energy production 
  • fights depression, benefits against type 2 diabetes, lowers blood pressure, reduces inflammation and prevents migraines   
 
Vitamin B12
  • helps keep the body's nerve and blood cells healthy 
  • helps make DNA (the genetic material in all cells) 
  • prevents anemia which makes you feel weak and tired  
 
Zinc
  • needed for DNA synthesis, immune function, metabolism and growth 
  • reduces inflammation and the risk of some age- related diseases 
 
Protein 
  • plays a role in keeping the body’s cells in good shape  
  • help the body repair cells and make new ones 
  • important for growth and development
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​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
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​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/
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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®!
​
​
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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Diabetes and Portion Awareness

12/1/2020

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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.
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Photos from walmart.com and lmld.org
A portion size is the amount of food that you actually serve yourself and eat. This can be more or less than the recommended serving size. For example, you may fill your bowl with ice cream, which actually holds 1-2 cups. Portion sizes at restaurants have increased over the years, and one entrée can sometimes have 2 or more servings!

Reading labels and monitoring portion sizes can help you limit added sugar, sodium, and saturated fat in the foods you eat. In turn, this can promote blood sugar control, weight management, and an overall healthy lifestyle.
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).
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Image from fitstylebyshana.com
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.
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Some people with diabetes may be able to manage their blood sugars by following these simple guidelines at meals. Others may need to look more closely at specific serving sizes.

The image below shows common serving sizes for each MyPlate food group. You will notice that fruits, vegetables, and dairy are measured in "cup equiv", which is short for "cup equivalents". Grains and proteins are measured in "oz-equiv", which is short for "ounce equivalents" These are simply ways of measuring different foods in a way that provides a similar nutrition value. For example,  1 slice of bread has about the same carbohydrate content as 1/2 cup of oatmeal. One egg has about the same protein content as 1/4 cup of beans.
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​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.
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​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.
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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:
​
  • 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 ​

Brain Food: Nutrition's Connection with Mental Well-Being

7/7/2020

 
Mental health has been a growing topic of discussion in recent years. New research is revealing more about the factors that affect psychological and emotional health. We are also learning more about the important role that mental well-being plays in many different factors of our society: academic achievement, economic success, family stability, medication management, and much more.
What does this have to do with nutrition? Recent research has shown a connection between a healthy, balanced diet and improved mental health. 
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Photo from nutrition.org
There are many possible reasons for this connection:

1. Nutritious foods - such as fruits, vegetables, whole grains, and lean proteins - are full of nutrients that your body needs to stay healthy. This includes supporting proper brain growth and development in kids, reducing inflammation, regulating mood, boosting energy levels, and fighting off disease.

2. Eating a balanced diet can support healthy weight management. Being at a weight that is healthy for YOU (this is different for each individual and each stage of life) can keep your body feeling its best and promote a positive body image.

3. When you feel better, you tend to eat better...and when you eat better, you tend to feel better! Mental health problems, such as depression, can sometimes lead to poor nutrition choices as a coping mechanism. On the other hand, good mental health can empower individuals to make nutritious choices throughout their day.

4. Food affects the chemicals in your brain. In fact, healthy foods like whole grains, fruits, vegetables, and legumes can boost levels of serotonin. Serotonin is a neurotransmitter that regulates mood, and higher levels of this chemical in your brain make you feel happy and energized. Empty calorie foods, like sweets or fried foods, can make you feel slow or sleepy.
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Photo from www.premierintegrativehealthkc.com

Note:
Food alone is not meant to be a treatment for mental illness. Talk to your doctor or a mental health professional about what is best for managing your personal health!


​Interested in learning more? Visit these great resources, which were used to develop the content of this blog: 
​
  • https://www.tc.columbia.edu/media/centers/tisch/briefs-pdfs/Food-and-Mood-Research-Briefv4.pdf
  • https://fruitsandveggies.org/stories/atb-for-081810/
  • https://fruitsandveggies.org/stories/insiders-viewpoint-diet-mood-can-food-put-good-mood/

Nutrition from A to Zinc

5/1/2020

 
Content contributed by Tess Regan, IUPUI Dietetic Intern
 What is zinc and why do we need it?

Zinc is an essential mineral, meaning it is necessary for good health. Vitamins and minerals are types of nutrients used to help the body work. Some minerals we need in major amounts and some we need trace amounts. We need large amounts of major minerals but small amounts of  trace minerals.
 
Zinc is a trace mineral, so we only need a small amount each day. Zinc cannot be made or stored in the body, meaning we must have a steady supply through the food we eat. It is found in food sources and nutrition supplements. Zinc is used to help us fight off colds and heal wounds. The body also uses zinc to make our DNA and help us grow and develop during childhood.
 
How much zinc do I need in a day?

Children should consume 3-5 milligrams of zinc daily. Teenage boys and adult men should consume 11 milligrams of zinc daily. Teenage girls and adult women should consume 8-9 milligrams of zinc daily. (For reference, one milligram is about the size of one grain of sugar or sand.) Refer to the chart below for specific suggestions:
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Chart from ​nih.gov/pdf/factsheets/Zinc-Consumer.pdf
Which foods contain zinc?

Zinc is found in a wide variety of foods. The best source of zinc is in oysters, which can be hard to come by. Red meat, chicken, and seafood are other great animal sources of zinc. Beans, nuts, seeds, and whole grains are great plant alternatives sources of zinc. Zinc can also be found in fortified cereals, dairy products, and even cough drops and multivitamins!
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Photo from ​thefitglobal.com
How do I know if I am getting enough zinc in my diet?

​The amount of zinc in your body can be measured through a sample of blood. However, there are some physical warning signs that may hint at low levels of zinc. These can include weight loss, wounds that don't heal, decreased sense of smell and taste, diarrhea, and decreased appetite. Zinc deficiency is not common in the United States. Most people get enough zinc through the foods they eat. However, some groups of people may be at a higher risk for zinc deficiency. These include:
  • Older adults
  • Those who do not have regular access to nutritious foods
  • Women who are pregnant or breastfeeding
  • Older infants who are exclusively breastfed
  • Those with alcoholism
  • Vegetarians and vegans

​Do I need to take a zinc supplement?

A supplement, such as a multivitamin or shake, is not necessary for most people. Individuals who eat meat, beans, nuts, and/or whole grains are likely meeting the daily requirements of zinc. However, over-the-counter supplements are available for individuals who may not get enough zinc in their diets. Be sure to talk to your doctor or a dietitian before taking any supplements. The best way to maintain healthy levels of zinc is to include a variety of foods in your diet! 

Sources Used:
https://nih.gov/pdf/factsheets/Zinc-Consumer.pdf
https://ods.od.nih.gov/factsheets/Zinc-HealthProfessional/
https://www.healthline.com/nutrition/zinc


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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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