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Spotlight on Nutrition Blog

The Importance of Breakfast Before School

5/1/2022

 
Blog post written by Joshua Edwards, IUPUI Dietetic Intern
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Image from www.kidspot.com.au/kitchen/galleries/16-breakfast-ideas-kids-love/ey55dbfv
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. 
​

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. ​
Improving Concentration

Students who do not eat breakfast in the morning may have difficulty concentrating. They tend to be more distracted by their peers, and have a harder time retaining information than students who eat breakfast. A healthy breakfast provides nutrients that the brain needs to function properly. It also helps children focus on learning and engaging at school rather than on their rumbling stomach. 
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Image from allroundclub.com/blog/critical-thinking/
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. ​
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Image from www.webmd.com/parenting/features/how-play-time-outside-helps-kids 
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. 
​

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. ​

Quick Breakfast Tips

Making breakfast in advance is the number 1 tip for making a quick breakfast. By preparing food  the night before and only needing to reheat it in the morning, you can save tons of time and energy in the morning. 
​

Some examples of easy breakfast meals that can be stored and reheated later are: 
  • Overnight Oats 
  •  Breakfast Casserole 
  • Mixed Fruit Muffin 
  • Bake a batch of waffles to reheat in the toaster ​​
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!
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Image from www.andianne.com/6-overnight-oat-recipes-you-should-know-for-easy-breakfasts/
Sources
  • https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3737458/ 
  • https://www.eatright.org/food/nutrition/healthy-eating/5-reasons-your-teen-needs-breakfast 
  • https://www.hopkinsmedicine.org/johns-hopkins-childrens-center/what-we-treat/specialties/nephrology/programs-centers/obesity-hypertension-clinic/_documents/eating-right-wake-up-benefits-breakfast2.pdf 
  • https://www.superhealthykids.com/8-budget-friendly-breakfast-ideas/ 
  • https://goodcheapeats.com/quick-breakfast-tips/ 
  • https://www.momrewritten.com/budget-quick-healthy-breakfasts-for-kids/ ​

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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Food Safety Tips for Summer Cookouts

7/1/2021

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Blog post written by Elizabeth Kuras, IUPUI Dietetic Intern
Warm weather offers the perfect setting for a get-together with friends and family. While enjoying the fresh air and tasty summer cuisine, it is important to keep basic food safety in mind. Every year, health officials see a summer spike in foodborne illnesses, according to the U.S. Department of Agriculture (USDA). Foodborne illnesses are caused by eating spoiled foods or beverages. Many different disease-causing bacteria can infect foods, so there are many different types of foodborne illnesses that cause symptoms similar to the stomach flu. By following these five food safety tips, we can enjoy outdoor picnics and barbecues with our loved ones while keeping everyone safe.   ​
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Image from www.ecowatch.com/healthy-summer-cookout-2587570276.html

​1. Proper Handwashing
 

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

​2. Be Cautious of Cross-Contamination   
​

Keep raw meat separate from ready-to-eat foods. For example, do not slice your watermelon on the same cutting board that just held raw hamburger patties. It is a good idea to use color-coded cutting boards to prevent this – use a red cutting board for raw meat, and a green one for fresh fruits and vegetables that are ready-to-eat. Wash the cutting boards in hot, soapy water after use. 
 
Also, make sure you are not cross-contaminating food with your utensils or plates. As soon as you put raw items on the grill, get a clean plate or serving dish ready for when the items are done. You should also pay attention to the utensils used while grilling – those tongs you used to place the raw burgers on the grill could contain harmful germs, which could spread to the fully cooked burgers being pulled off the grill. It is not safe to use the same plate or utensils you originally used to place raw items on the grill, unless they have been fully washed and sanitized. 
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Image from www.insider.com./best-way-to-grill-mistakes-2018-6

​3. Cook Food to the Proper Temperature 
 

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

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

​4. Keep Cold Foods Cold, and Hot Foods Hot
 

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

​
​5. Consume Leftovers in 3-4 Days   

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

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

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

6/12/2020

 
The facts:
​
  • More than 1 million people living in Indiana struggle with food insecurity. This means that at some point during the year, they must choose between paying for food and paying for other basic needs, such as medical expenses, housing, or transportation.
  • About 1.5 million Hoosiers (23%) live in food deserts, meaning they lack access to affordable, nutritious foods.
  • 67% of adults in Indiana are overweight or obese.
  • Heart disease is the leading cause of death in Indiana.
  • Food insecurity is connected with even higher rates of obesity and lifestyle-related chronic disease, such as diabetes, heart disease, and stroke.
Food pantries serve populations with high rates of chronic disease. Providing and promoting a variety of healthy foods to clients can help prevent and manage chronic diseases to reduce this added burden on our communities.
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Image from https://hungerandhealth.feedingamerica.org/
What are nutrition nudges?

​Nutrition nudges are subtle environmental cues that change consumer behaviors. The purpose of nudges is to encourage consumers to choose healthy, nutritious items by making the healthy choice the easiest choice. They are effective, low-cost ways to promote nutrition in pantries by providing nutrition education and increasing the distribution of healthy foods.

Key nudge strategies include:
  • Signage & printed materials
  • Strategic food placement
  • Pantry Layout
  • Creative food pairing and displays
  • Nutrition education

For example, highlighting “Heart Healthy” and “Diabetes Friendly” foods with shelf tags, adding color to walls and shelves, and providing recipe cards and educational handouts are all great ways to nudge clients. 
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2019 IUPUI Dietetic Intern Angel Gomez stands near a display of bags of dried lentils. The shelf tag above the product reads:
​"Lentils are a delicious way to boost protein and fiber in your meals."

​Which foods should be nudged in pantries?

Foods low in added sugar, sodium, and saturated fat should be encouraged for optimal health. These include:

  • Fresh, frozen, or canned fruits and vegetables with no added salt or sugar
  • 100% fruit juice
  • 100% whole grains such as brown rice and quinoa
  • Bread and pasta with “whole wheat” or “whole grain” as the first ingredient
  • Low-fat dairy with no added sugar
  • Meat with less than 2 grams of saturated fat and  less than 480 milligrams of sodium per serving
  • Fish canned in water
  • Dry beans and legumes
  • Low or no salt added canned beans
  • Fresh eggs
Eating a variety of foods from all the food groups of MyPlate supports a healthy, well-balanced diet and can decrease the risk of developing chronic diseases.
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How do I get started with nudges?
  1. Assess the need for nudges in your pantry.
  2. Consider these pantry readiness factors.
  3. Educate staff and volunteers to become aligned with nudges.
  4. Make small, simple changes.

Consider starting with a simple change to the layout of your pantry. Place healthy foods first in the shopping line or in easy-to-access areas at eye level. Place foods to limit at the end of the shopping line or in harder-to-reach places on shelves.

Interested in learning more?

Click here for recipes, nutrition education handouts and more.
Click here for more information on nudges, training resources, and sample nudge materials. 

​Sources used:
  • https://www.purdue.edu/dffs/localfood/data/indiana/
  • https://www.heart.org/en/healthy-living
  • https://www.lowcountryfoodbank.org/member-nutrition-center/
  • https://hungerandhealth.feedingamerica.org/

This blog post was written by Morgan Belt, IUPUI Dietetic Intern, as part of her internship capstone project. Other activities that Morgan assisted with during her month-long capstone project included:

  • Visiting and volunteering at two partner pantries
  • Conducting needs assessments for nutrition nudges at these pantries
  • Creating nutritious recipes using TEFAP foods
  • Creating educational handouts on food pairing and displays
  • Creating a sample pantry shopping list that includes nutrition nudges
  • Creating an educational presentation on nutrition nudges and implementation strategies to share with agency partners
  • Collaborating on additional content to share under the Healthy Pantry tab on the Gleaners Nutrition Hub website

​We are so grateful for all of Morgan’s hard work and contributions, and we wish her the very best in her future as a Registered Dietitian Nutritionist (RDN)!
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IUPUI Dietetic Interns Taylor Wilson (left) and Morgan Belt (right) presented a recipe demo for
​chickpea tacos at the Gleaners Community Cupboard food pantry in January 2020

Immune-Boosting Foods

4/1/2020

 
In the midst of this COVID-19 outbreak, everyone is doing their best to stay safe and healthy. It is important to follow CDC guidance to wash your hands often, reduce contact with anyone who is sick, and stay home if you don’t feel well. It is just as important to build healthy habits into your daily routine:
 
  • Rest – getting 7-9 hours of sleep every night can help keep your immune system strong, your mental focus sharp, and your mood positive!
​
  • De-stress – take 10 minutes or more to step away from the stress of everyday life. Try deep breathing, stretching, meditating, or something else that brings you joy and peace.
​
  • Be active – even just 30 minutes a day of active movement can lower stress levels and promote heart health. Try walking, cleaning, dancing, or another favorite way to move!
​​
  • Eat well – good nutrition is key to good health, especially a strong immune system!
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Image from rawpixel.com
There are no specific foods that will keep you from getting sick. However, there are groups of foods that can help your immune system (and body overall) stay healthy.
These food groups include:
​
  • Fruits and vegetables – these foods are loaded with nutrients that support health! Aim for 5 servings of fruits and vegetables each day. All forms count - fresh, frozen, canned, or dried!

  • Lean proteins – protein is the building block for our cells that fight disease. Lower-fat options are best for keeping your body fueled and your heart healthy. Eat a variety of protein-rich foods like beans, lentils, nuts, chicken, turkey, fish, and lean cuts of meat.
​
  • Low-fat dairy – milk has added vitamin A and D, which can help your body fight off sickness. Yogurt has probiotics (good bacteria) that can keep your gut healthy. Dairy foods are also a great source of protein, so shoot for 3 servings each day!
​​
  • Whole grains – whole grain foods have fiber that can keep your good gut bacteria active. They also have other nutrients that support your immune system. Set a goal to make at least half of the grain foods you eat WHOLE grains. These include foods like whole wheat bread and pasta, brown rice, oatmeal, corn tortillas, and quinoa.
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Image from www.medicalnewstoday.com

​​Gleaners is committed to providing good nutrition to our neighbors during these uncertain times. Many of the foods listed above are being given to families through our drive-thru pantry, our mobile pantries, and other community food distributions. 

Meal Planning Tips for National Nutrition Month®

3/1/2020

 
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March is National Nutrition Month®, a designated time to focus on building healthy habits “Bite by Bite” for improved nutrition and wellness. One simple way to start eating healthier at home is to make a weekly meal plan. This does not have to be complicated or expensive – a simple list of dinner ideas for most nights of the week is a great starting point!
Last week, Cooking Matters participants at Gleaners learned about tips for meal planning and shopping on a budget. The Cooking Matters program is offered quarterly at Gleaners’ on-site food pantry in partnership with Indy Hunger Network. 
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Cooking Matters participants proudly hold up their graduation gifts for completing the free 6-week course.

​This particular lesson was taught by a Registered Dietitian and IUPUI dietetic intern. Here are some of the points they covered with the group:
  • Meal planning can help you save time and money at the store, reduce food waste, and  work a variety of home-cooked meals into your diet.
  • Begin by seeing what you already have at home - are there foods in your pantry, fridge, or freezer that need to be used?
  • Make a grocery list as you run out of things - this helps avoid impulse buys or making extra trips to the store.
  • Use MyPlate as a guide for including healthy choices from all five food groups in meals.
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  • Be flexible and realistic. Plan for quick meals on busier nights of the week. Make double batches of recipes on days when you have more time to cook. Use recipe "shortcuts" like pre-cut frozen vegetables, rotisserie chicken, or canned beans to save time.
  • Shop with sales, coupons, and manager's specials at the grocery store. Compare the unit price of items (cost per ounce or pound) rather than the total package price to find the best deals. Buying in bulk or generic brands can help you stick to your budget too!
  • Buy fresh produce that is in season for better taste at a lower price. SNAP participants can use programs like Fresh Bucks that match SNAP dollars at participating farmers markets. These programs can help you get even more fruits and vegetables for your money!

Gleaners strives to promote the health of those we serve by providing a variety of nutritious, meal-making foods, offering healthy recipe ideas and nutrition education opportunities, and partnering with community organizations that offer other services our clients may need.
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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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Gleaners SNAP Outreach Specialists are available to provide FREE application assistance. All calls are completely confidential and live interpreters are available. Call 317-644-1280.

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