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EShopRite from Home – US Nutrition

US Nutrition promotion starts Sunday, December 15th and is valid thru Saturday, December 21, 2013

Save $10 at ShopRite from Home when you spend $20 on participating US Nutrition and/or Kraft items in a single transaction. 

Enter promo code: SNOWFLAKE at checkout 12/15 – 12/21/13  to receive the discount. (Discount will appear on final register receipt)

srfh-promo

Click here or click the image above to select a store and begin shopping. 

*Please note that the US Nutrition image will not appear on the ShopRite from Home home page but when clicked the products for both Kraft and US Nutrition will appear together in one list.


Offer valid at ShopRite from Home only. Offer not valid in store or at shopritedelivers.com.  Purchases must be made in a single transaction. Your qualified purchase is calculated after Price Plus Club discounts have applied. Shopping fees and delivery fees may apply. Your orders must be picked up or delivered by 12/21/13 to qualify for this offer. The items pictured are for display purposes only and may not be available at the time of purchase.   Discount will be reflected on your final register receipt.


Nutrition for Moms-to-Be

Pregnancy is an exciting time as you prepare your home for the little one’s arrival. It’s also a time to evaluate your diet. You may need to add some foods to your daily meal plan that you’ve never tried before. This Mother’s Day we’re focusing on nutrition tips and guidelines for mothers-t0-be. *

 First Trimester: Weeks 1-12

Congratulations!  You’re expecting! First things first: talk to your doctor about getting started on a prenatal vitamin.  Prenatal vitamins are different than regular multivitamins because they contain more folic acid and iron which help prevent neural tube defects and anemia.  Some prenatal vitamins may even contain Omega-3 fish oils for healthy brain development.  Look for a prenatal vitamin that contains:1

Folic acid — 400 to 800 micrograms              Zinc – 15 milligrams

Calcium — 250 milligrams                                Copper – 2 milligrams

Iron — 30 milligrams                                          Vitamin B6 – 2 milligrams

Vitamin C — 50 milligrams                              Vitamin D – 40 international units

Next, familiarize yourself with the foods that should be avoided during pregnancy.2

  • Fish high in mercury – swordfish, king mackerel, tile fish and shark.  Limit canned white tuna, albacore tuna and tuna steak to 6 ounces a week.
  • Undercooked or raw seafood like sushi and sashimi, and ceviche.
  • Undercooked poultry, eggs and red meat.  Cook all red meats, poultry and eggs fully.  This means no runny yolks and no rare steaks and burgers.  If you are eating processed lunch meats, you must microwave them until steaming or avoid them completely. Avoid Caesar dressings and hollandaise sauce since they may contain raw egg yolks.
  • Unpasteurized soft cheeses like brie, feta, camembert and bleu cheese.

If you experience morning sickness, it’s best to have a few tricks and tips for keeping the nausea at bay.  Despite its name, morning sickness can happen at any time of the day.  Your best defense is to stick to an eating schedule because an empty stomach triggers nausea during pregnancy. Try to eat small, frequent, easy-to-tolerate meals. If you are having trouble keeping food and drinks down, you’ll need to contact your doctor as dehydration can become a problem and certain anti-vomiting medications can be prescribed.  Helpful tips for dealing with nausea:

  • Sip on ginger tea or ginger ale
  • Dry crackers by bedside can help if you feel nausea during the night
  • Cold water with lemon

 Second Trimester: Weeks 13-27

Feeling better yet?  Your appetite might be coming back along with your energy.  The second trimester is a great time because many of your pregnancy symptoms start to disappear.  However, this is when you may begin to experience pregnancy cravings.  During pregnancy you will need to some extra calories, but “eating for two” is a myth.  The American Board of Pregnancy recommends adding an extra 300 extra calories y.  What exactly does 300 calories mean?  Try a peanut butter and jelly sandwich on whole-wheat bread, a Greek yogurt with sliced almonds and fruit, or a smoothie made with fruit and low-fat milk. 

Keep in mind the guidelines for recommended weight gain during pregnancy: In general weight gained in the first trimester is 1-5lbs, and then it is about 1-2lbs per week in the second trimester, and 1-2lbs per week in the third. 3

  • 25-35 pounds if you were a healthy weight before pregnancy, with a BMI of 18.5-24.9
  • 28-40 pounds if you were underweight before pregnancy with a BMI of less than 18.5
  • 15-25 pounds if you were overweight before pregnancy with a BMI of 25-29.9
  • 11-20 pounds if you were obese before pregnancy with a BMI of over 30

 Third Trimester: Weeks 14-40

The baby is continuing to grow, which means your body has to make room for it. .  Heartburn, reflux and a loss of appetite can occur as digestive organs are pressed.  Here are some tips for digestive relief:

  • Avoid fatty, greasy, spicy and acidic foods.  They will just cause irritation.
  • Stick to small frequent meals
  • Avoid lying down after eating for at least 1 hour.
  • Talk to your doctor or pharmacist about over-the-counter heartburn relief that is safe during pregnancy.

 Here’s What You Need, Why You Need It, and Where to Find it.

 

 

  1. Mayoclinic.  Prenatal vitamins: Why they matter, how to choose http://www.mayoclinic.com/health/prenatal-vitamins/PR00160
  2. Mayoclinic. Pregnancy nutrition: Foods to avoid during pregnancy. http://www.mayoclinic.com/health/pregnancy-nutrition/PR00109
  3. American Pregnancy Association.  Eating for Two When Over/Under Weight. http://americanpregnancy.org/pregnancyhealth/eatingfortwo.html

** This is general advice and you should always consult your doctor before making any changes to your diet.

 

Content courtesy of: 


Dole Nutritional Chart

 

Click for printable version 


Are Your Young Athletes Getting The Nutrition They Need?

 

 

 

 

 

 

 

If your children are involved in extracurricular sports or exercise regularly, they need extra calories, vitamins and nutrients to help give them energy while exercising and support their growing bodies. If they don’t get enough of these vitamins and nutrients, or make unhealthy food choices, they may be less likely to reach their peak performance and may actually lose muscle mass instead of building it.

Listed below are some nutrition tips that you should keep in mind if your children are involved in sports.

Vitamins and Minerals

It is essential that your children get plenty of calcium and iron in their diet. Calcium is important because it helps build strong bones, which can help reduce the likelihood of stress fractures while exercising. Encourage your children to eat low-fat dairy products, including milk, cheese and yogurt. Iron transports oxygen to the muscles. If your children don’t get enough iron, they may tire easily since their muscles aren’t getting enough oxygen, which can in turn affect their athletic performance. To help make sure they get enough iron in their diet, offer your children iron-fortified cereals, leafy green vegetables and lean cuts of red meat.

Carbohydrates

Your children need carbohydrates, with a majority of them coming from whole-grain foods, to help fuel their bodies while they are exercising. Whole-grain foods, such as oats, whole wheat bread, pastas and cereals and starchy vegetables, also provide your children with fiber and nutrients they need to maintain their overall health.

Protein

Protein can help your children build strong muscles when combined with strength training and other forms of exercise. Many foods that are good sources of protein are also high in fat, however, so you need to educate your children about which ones to choose. Encourage your children to eat protein-rich foods such as fish, skinless white meat poultry, low-fat dairy products and soy products.

Hydration

In addition to eating a healthy diet, it is also important that your children are properly hydrated when they are exercising. Your children need to drink plenty of water or other fluids before, during and after exercising to help avoid heat-related illnesses and dehydration. The National Athletic Trainers’ Association (NATA) has made the following recommendations regarding hydration and exercise:

  • Before exercise. Drink 17-20 ounces of fluid 2 to 3 hours before activity, and drink an additional 7 to 10 ounces 10 to 20 minutes prior to exercise.
  • During exercise. While exercising, you should drink 7 to 10 ounces every 15 minutes.
  • After exercise. Drink at least 20 ounces of fluid for every pound lost within 2 hours of finishing your workout.

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Affordable Nutrition in a Can!

Just because some of your favorite summertime foods aren’t in season doesn’t mean your diet has to hibernate this winter. Delicious foods that are full of nutrition are waiting for you in the canned foods aisle. Check out these healthy eating ideas for canned foods and don’t forget to stock up this week at our 40th Anniversary Can Can Sale!

Beans
Talk about a nutritional bang for your buck! Canned beans are loaded with protein, fiber, and essential vitamins and minerals. You can make them the star of your meal or a simple side dish. Here are a few ideas:

  • Top a mixed green salad with chick peas, cannellini beans or kidney beans.
  • In a food processor, blend chick peas, lemon juice, garlic, parsley and olive oil to make a delicious bean dip to serve with fresh vegetables
  • Make a vegetarian chili with a mixture of your favorite beans. Try black beans, pinto beans, and kidney beans.

What to look for: No-salt-added or low-sodium varieties (or simply drain and rinse canned beans to remove about 40% of the sodium)
Try: ShopRite beans, ShopRite Organic beans, Goya low sodium varieties

Fish
Canned fish is a low-cost way to get some heart-healthy nutrition into your diet. The American Heart Association recommends eating fish at least twice a week because it’s a good source of protein and low in saturated fat. Fatty fish, including trout, sardines, tuna, and salmon, are also high in omega-3 fatty acids, which may reduce the risk of heart disease. Here are a few ideas:

  • Tuna salad with a twist: Add chopped fresh parsley, lemon juice, capers and a drizzle of olive oil to canned tuna. Serve over a mixed green salad or with whole grain bread.
  • Salmon salad sandwich: add diced celery, onion and light mayonnaise to canned salmon for a delicious sandwich.

What to look for: Canned fish packed in water, reduced sodium versions if available
Try: ShopRite Albacore Tuna in water, Chicken of the Sea Chunk Light in water 50% less sodium, Bumble Bee Wild Alaskan Pink Salmon

Fruits and Vegetables
You don’t have to sacrifice flavor or texture when using canned fruits and vegetables. Here are some great ideas for adding more canned fruits and vegetables to your diet:

  • Add canned artichoke hearts in water to pasta dishes or salads
  • Sauté canned spinach with garlic and olive oil for a simple side dish
  • Fold a few spoonfuls of canned pumpkin into tomato soup for extra flavor and texture
  • Use canned peaches as a topping for low-fat ice cream or yogurt, a smoothie ingredient or as a snack on their own

What to look for: No-sugar-added canned fruit, no-salt-added or reduced sodium vegetables (or simply drain and rinse), fruit packed in its own juices
Try: ShopRite canned peaches in pear juice, ShopRite no salt added vegetables, Rienzi canned artichoke hearts.


NATIONAL FAMILY MEALS MONTH™

Summary of Family Meals Research and Data

Benefits of Family Meals

  • There’s clear evidence the structure of a meal can heavily influence a child’s long-term health. Kids and teens who share meals with their family three or more times per week are significantly less likely to be overweight, more likely to eat healthy foods and less likely to have eating disorders.

 Berge, J. (2015). The protective role of family meals for youth obesity: 10-year longitudinal          associations. The Journal of Pediatrics, 166 (2).

  • With each additional family meal shared each week, adolescents are less likely to show symptoms of depression, less likely to use/abuse drugs and less likely to engage in delinquent acts.

Meier, A. and Musick, K. (2014). Variation in associations between family dinners and adolescent well-being. Journal of Marriage and Family, 76 (1).

  • A recent study also shows that children who grow up sharing meals as a family are more likely to exhibit prosocial behavior as adults, such as sharing, fairness and respect.

De Backer, C.J. (2014). “Our” food versus “my” food. Investigating the relation between childhood shared food practices and prosocial behavior in Belgium. Appetite, 84 (January 2015).

  • Adolescents who participate in even one or two family meals per week are less likely to be overweight or obese in adulthood compared to adolescents who never participate in family meals.

Neumark-Sztainer, D. (2010). Family meals and adolescents: what have we learned from project EAT (eating amount teens)? Public Health Nutrition, 13 (7).

  • When people cook most of their meals at home, they consume fewer carbohydrates, less sugar and less fat than those who cook less or not at all.

Wolfson, J. and Bleich, S. (2014). Is cooking at home associated with better diet quality or weight-loss intention? Public Health Nutrition, Published online 17 November 2014.

  • People who eat most the most home-cooked meals eat healthier and consume about 130 fewer calories daily, on average, compared to people who cook less or not at all.

Wolfson, J. and Bleich, S. (2014). Is cooking at home associated with better diet quality or weight-loss intention? Public Health Nutrition, Published online 17 November 2014.

  • Children and adolescents who share family meals three or more times per week are more likely to be in a normal weight range and have healthier dietary and eating patterns than those who share fewer than three family meals together.

Hammons, A. and Fiese, B. (2011). Is frequency of shared meals related to the nutritional health of children and adolescents? Pediatrics, 127 (6).

  • Research concluded that educational and public health initiatives aimed at promoting shared family mealtimes may improve nutritional health of children and adolescents. Clinicians may advise their patients about the benefits of sharing three or more family mealtimes per week; benefits include a reduction in the odds for overweight (12%), eating unhealthy foods (20%), and disordered eating (35%) and an increase in the odds for eating healthy foods (24%).

Hammons, A. and Fiese, B. (2011). Is frequency of shared meals related to the nutritional health of children and adolescents? Pediatrics, 127 (6).

  • In a study examining the relationship between everyday family rituals and BMI measurements, boys who had a social dinner experience tended to have lower BMI, notably when the family stayed at the dinner table until everyone was finished eating. The results were the same for parents.

Wansink, B. and Van Kleef, E. (2014). Dinner rituals that correlate with child and adult BMI. Obesity, 22 (5).

Trends in Family Meals

  • 68% of consumers surveyed said that dinner is the mealtime most of the people in the household eat together. 70% of the survey population said they usually or always eat the same things when they eat together.

The Hartman Group. Modern Eating: Cultural Roots, Daily Behaviors 2013.

  • 81% percent of U.S. households cite home as the most popular location for eating dinner, and nearly half (50%) of consumers report eating dinner with everyone in their household every night of the week. Overall satisfaction was higher among those who made dinner at home compared to those who would eat out or have take-out food at home.

The NPD Group. Dinnertime MealScape Study 2009.

  • People are hungry for help in the kitchen. Shopper studies show that 81% of parents buy items with minimal prep time. Parents recognize and opt for convenience when time is limited. For many, convenience is as important as nutrition.

The Food Marketing Institute. FMI Shopping for Health 2013.

The Food Marketing Institute. FMI U.S. Grocery Shopper Trends 2014.

  • In contrast to the relatively structured and uniform eating culture that the modern grocery store was first established to serve, today’s eating is more dynamic, democratized, and influenced by multiple family members having a voice in what is eaten and prepared (31% of Millennials report sharing at least half of the responsibility for dinner preparation).

The Food Marketing Institute. FMI U.S. Grocery Shopper Trends 2014.

  • 63% of Americans decide what to eat less than an hour before eating.

The Hartman Group. Eating Occasions Compass 2013.

  • More men are cooking: The number of male primary grocery shoppers is 43%. Male shoppers are keeping pace with their female counterparts in number of visits to stores and in visits across channels. Sharing shopping roles means that more shoppers are making more trips to more stores.

The Food Marketing Institute. FMI Shopping for Health 2013.

The Food Marketing Institute. FMI U.S. Grocery Shopper Trends 2014.

  • Cooking is no longer a gender-based tradition. The percentage of men who spent cooking on any given day has jumped to 42%, as compared to 29% in 1965.

Smith, L. (2013). Trends in US home food preparation and consumption: analysis of national nutrition surveys and time use studies from 1965-1966 to 2007-2008. Nutrition Journal, 12 (45).

Quick Stats

  • 81% of parents buy items with minimal prep time

The Food Marketing Institute. FMI Shopping for Health 2013.

The Food Marketing Institute. FMI U.S. Grocery Shopper Trends 2014.

  • 63% of Americans decide what to eat less than an hour before eating.

The Hartman Group. Eating Occasions Compass 2013.

  • Today 42% of men are cooking as compared to 29% in 1965.

Smith, L. (2013). Trends in US home food preparation and consumption: analysis of national nutrition surveys and time use studies from 1965-1966 to 2007-2008. Nutrition Journal, 12 (45).

  • 57% of people decide what’s for dinner an hour before mealtime. 26% decided earlier that same day.

The NPD Group. National Eating Trends® 2012.

  • According to a 2013 Harris poll, only 30 percent of American families share dinner every night.

Wolfson, J. and Bleich, S. (2014). Is cooking at home associated with better diet quality or weight-loss intention? Public Health Nutrition, Published online 17 November 2014.

  • 68% of consumers say dinner is the mealtime most of the people in the household eat together.

The Hartman Group. Modern Eating: Cultural Roots, Daily Behaviors 2013.

  • 70% of consumers say they usually or always eat the same things when they eat together.

The Hartman Group. Modern Eating: Cultural Roots, Daily Behaviors 2013.

FamilyMealTime-Logo


10 Reasons Cans Will Get You Cooking

Canned foods are a smart solution for better eating in today’s fast-paced world. The can seals in freshness, flavor and nutrition without sacrificing convenience, enabling you to be confident about creating more, healthy meals. Start cooking today!

1. Cans seal in freshness, nutrition, quality and taste

Canned foods are a nutritious option because canning technology keeps food fresh and flavorful without a lot of preservatives and additives. When foods go through the canning process, nutrients are locked in so the amount of vitamins and nutrients in the food is the same on the day it was canned as it is a year from the canning date.

 

 

2. Canned fruits and vegetables have the same nutrients as fresh and frozen

In fact, a review of the research found that canned fruits and vegetables are nutritionally similar to fresh and frozen and in some cases, even better.1 For example, canned tomatoes have more lycopene, which is associated with reducing cancer risk and has more B vitamins than fresh tomatoes. Canning also helps make fiber in certain vegetables, like beans, more soluble and therefore more useful to the human body.

 

3. Canned foods are affordable

Families can stretch their grocery budgets by choosing canned produce and meat. For example, fresh green beans are nearly 500 percent more costly than canned green beans, according to a Michigan State University analysis. Plus, you save money because canned foods don’t easily spoil!

 

 

4. Canned foods are convenient

Families have fast-paced lives and they can’t always plan meals around work and kids’ activities. Having canned foods in your pantry provides a great option for a quick and easy meal so families don’t have to eat out. All canned foods are stamped with a “best by” or “use by” date to help you determine how long the items should be stored. In general, the canned foods you buy in the store today are good for at least one year.

5. Cans seal out foodborne pathogens

According to the Centers for Disease Control and Prevention, at least 128,000 Americans are hospitalized every year with foodborne illnesses. The high-heat canning process is one of the safest when it comes to preserving food because it prevents the growth of microorganisms that cause foodborne illnesses. Canned foods are a smart solution for better eating in today’s fast-paced world. The can seals in freshness, flavor and nutrition without sacrificing convenience, enabling you to be confident about creating more, healthy meals. Start cooking today!

6. Cans provide endless variety all year long

More than 1,500 food items come in cans. This provides you with almost limitless options in creating flavorful and nutritious meals for your family and friends. And, because fruits and vegetables are picked fresh and quickly sealed in a can, you can enjoy them all year long!

 

 

 

7. Canned foods boost nutrients, not sodium

A recent study from the Centers for Disease Control and Prevention released in February 2012, identified the top 10 categories of foods that contribute most to salt (sodium) intake, and canned produce was not identified.3 The food categories that add the most sodium to Americans’ diets were bread and rolls, cold cuts and cured meats, and pizza. A variety of canned foods, including vegetables, soups and meats, are available in sodium-free and low-sodium options. Plus by draining and rinsing canned foods with water, you can reduce the sodium
by 36 percent to 41 percent, according to recent research.

8. Cans protect your food

The can is a protective container, sealing in great taste and protecting against microbes. Even if a can has a small dent (no deeper than a finger) and no sharp points, the food is safe to eat as long as the dent is on the side of the can and not in the seam. Dents along the seams may damage the seal and allow bacteria to enter, so the can should be discarded.

 

 

 

 

9. Cans reduce food waste

A well-stocked pantry can be the secret to whipping up a tasty meal from food that may otherwise go to waste. For example, canned tuna can be added to salad greens, or canned clams and canned diced tomatoes can be added to leftover linguine. Because fresh produce can spoil before having the chance to eat it, keeping a well-stocked pantry helps people reach their daily goals for fruits and vegetables. According to a recent study, Americans waste approximately 15 percent to 20 percent of fresh fruits and vegetables every year.

10. Cans are environmentally friendly

Canned foods are environmentally friendly because the metal cans are endlessly recyclable. In fact, food cans are the most recycled package in America today. Their recycling rate is more than 2.5 times higher than that of most other packaging options.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Cans Get You Cooking® is a multifaceted program created by the Can Manufacturers Institute. Visit www.CansGetYouCooking.com to learn more.
References
1. Miller S and Knudson B. “Nutrition & Costs Comparisons of Select Canned, Frozen and Fresh Fruits and Vegetables.” Michigan State University. March 2012.
2. CDC Estimates of Foodborne Illness in the United States. http://www.cdc.gov/foodborneburden/2011-foodborne-estimates.html. Last updated: October 10, 2012. Accessed January 2, 2013.
3. U.S. Centers for Disease Control and Prevention. Vital Signs: Food Categories Contributing the Most to Sodium Consumption – United States, 2007-2008. Washington, DC: February 2012.
4. Jones JB, Mount JR. Sodium Reduction in Canned Bean Varieties by Draining and Rinsing. 2009; Institute of Food Technologists Conference.
5. Buzby, et al. The Value of Retail – and Consumer – Level Fruit and Vegetable Losses in the United States. Journal of Consumer Affairs, Fall 2011: 492-515.
6. Steel Recycling Institute Stats. August 2010. Available at http://www.recycle-steel.org/sitecore/content/Global/Document%20Types/News/2010/Container%20-%20North%20American%20Steel%20Industry%20Honors%20the%20Steel%20Food%20Can.aspx.

Please note: Information is intended for educational purposes only and does not replace advice from your doctor or healthcare provider. We do our best to ensure that all data are current.  However, product formulations can change without prior notice. Be sure to check the on-package nutrition facts panel prior to purchase. For individual recommendations, please consult with a doctor or registered dietitian


Dairy Alternatives

Dairy Alternatives

Dairy products are delicious and nutritious, but for those who are lactose intolerant, have milk allergies, or choose to follow a vegan diet will need to explore dairy alternatives.  There are a variety of lactose-free products including milk, cheese and yogurt made with plant-based substitutes.

Non-Dairy Milk Substitutes:

Almond Milk is made from ground almonds and water.  It is lower in calories than cow’s milk but contains little protein (1 gram per cup, compared to 8 grams per cup of cow’s milk.)

6_7_LiveRightMens_SR_Almond_Milk_137

Coconut Milk is made from the liquid of the grated meat of a brown coconut.  Coconut milk is very high in calories and fat, but the coconut milk found in the dairy aisle has been “watered down” making it less caloric and lower in fat.  Coconut milk does not contain protein.

Hemp Milk is made from ground hemp seeds and has a nutty flavor.  Hemp milk contains “healthier” fats (omega-3s), although it only has about one-third the protein of cow’s milk.  Hemp milk contains more calcium than cow’s milk.

Oat Milk is made of oat groats (the hulled kernel of the oat grain) and water.  Oat milk contains half the protein as cow’s milk and is very high in carbohydrates due to the naturally-occurring sugars.

Rice Milk is made from boiled rice and has the same calorie content as 2% cow’s milk.  Rice milk has little protein and half the fat compared to cow’s milk.

Soy Milk is a liquid extract of soybeans.  It is higher in protein than any other dairy substitute. It has the same calorie content as skim milk, and “healthy” fats.

6_7_LiveRight Mens_SR_Soy_Milk_137

Non-Dairy Cheese and Yogurt Substitutes:

Just like the dairy milk substitutes listed above, there are a variety of non-dairy cheeses and yogurts to choose from including soy, rice, almond, hemp and coconut milk products, with similar attributes to the non-dairy milk substitutes listed above.

Non-Dairy Milks and 2 % Cow’s Milk Comparison

Nutrition information for unsweetened non-dairy milks provided by national brands

Serving size:  One cup (8 ounces)

Milk Calories Fat (grams) Fiber (grams) Protein (grams) Calcium (milligrams)
2% Cow’s Milk 125 4.8 0 8 300
Almond Milk 30 2.5 1 1 2
Coconut Milk 45 4 1 0 38
Hemp Milk 70 5 2 3 400
Oat Milk 130 2.5 2 4 7
Rice Milk 120 2.5 0 1 <1
Soymilk 80 4 1.2 7 50

Reference:  Oldways Vegetarian Network and the Oldways Nutrition Exchange

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Men’s Health Month

By Pamela M. Nisevich Bede MS, RD, CSSD, LD
Manager Professional Partnerships & Education, EAS

EAS Advantage Carb Control Shake

It’s Men’s Health month which means it’s time to take a step back and take a look into what your diet is- or isn’t- doing for your health.  After all, every year, each one of us has easily 1000+ opportunities to influence our health simply by improving our choices at breakfast, lunch, and dinner.  Here’s just a snapshot into what we eat in America, paying close attention to what men ages 30+ are consuming (or skipping).  Is your diet average, better, or worse than your friend’s or coworker’s?  Read on to decide.

Make Half Your Grains Whole

While most men (and women) do an excellent job of consuming refined grains, their intake of whole grains is less than optimal.  In fact, whether you’re 9 or 99, there’s a good chance you’re not consuming enough whole grains since close to 100% of all men (women too) consume below the recommended amount.  What can whole grains do for you?  Antioxidant-rich, nutrient-dense, and fiber-full whole grains have been shown to decrease low-density lipoprotein (LDL) cholesterol, decrease blood pressure, and improve glucose and insulin responses. Additionally, whole grains have been proven to reduce the risks of cancer, heart disease, Type 2 diabetes, and obesity.

You’re not alone if you’re wondering how to tell if your bread or pasta is truly whole grain.  With flashy packaging and caramel coloring added, it can be difficult to tell a refined gain from a true whole grain. In order to be a whole grain, the endosperm, germ, and bran must all present in the same proportions as was found in the field. As long as the right proportion is there, whole grains can be rolled, ground, cooked, parboiled, extruded, pearled, and even milled.  Look for the Whole Grain Stamp or be sure your bread or pasta or side dish is whole grain by checking to see that the ingredient list includes the word “whole” as the first ingredient rather than seemingly-healthy but not necessarily whole-grain terms like “unbleached” or “stone ground”.  It’s easy to make the conversion to whole grains by skipping items such as white bakery buns, butter crackers, and other processed snacks and instead choose foods made from whole wheat, whole grain corn, brown rice, steel cut oats, and quinoa, kamut, amaranth and other ancient grains.

Next up- boosting your fruit and vegetable intake

The good news- most men do a better job consuming fruit and vegetables compared to whole grains.  The bad news- it’s still not enough.  The vast majority of men over the age of 18 consume are at least 80% below the recommended intake of fruit and the same can be said for vegetables.  Why does it matter?  Not only do these food items provide health-boosting phytonutrients like the quecertin and ellagic acid found in berries and suggested to protect against chronic diseases, such as cancer and heart disease but any fruit or vegetable you choose will offer a healthy doses of water and fiber into your diet.  Fruits and vegetables also provide critical nutrients such as potassium, and vitamins like C and A.   Intense exercise is known to increase oxidative stress and free radicals, which over time can lead to damaged cells, tissues, and organs.  But Vitamin C, a powerful antioxidant, naturally fights against this oxidative stress and the free radicals it creates.  While Vitamin C might not prevent your next cold, it has been found to shorten the duration.  And while you may have taken supplements in the past, most experts agree it’s best to get this antioxidant from real food.  Vitamin A, on the other hand is a fat-soluble vitamin that leads to better eyesight (deficiency is the leading cause of non-accidental blindness) and better immune function. Vitamin A deficiency is also associated with decreased immune function and resistance to infection, which means low intakes of Vitamin A (and other antioxidants), can easily sideline your performance at the gym or on the course.

Know your fats

At this point in time, greater than 65% of men 30 and older consume more than the recommended 10% of total calories from saturated fat.  Given the recent debate on whether or not saturated fat is dangerous to heart health, some diners might not think twice about consuming foods (like marbled meats, some bakery items, and poultry with the skin on) that are high in SFA.  But the American Heart Association maintains that eating foods containing saturated fats raises the level of cholesterol in your blood and high levels of LDL cholesterol in your blood increase your risk of heart disease and stroke.  The Dietary Guidelines concurs, but warns dieters that heart health is not just about eliminating SFA from the diet; it’s important that diners replace these unhealthy fats with unsaturated fat – especially polyunsaturated fats like avocado, canola, and walnuts- that offer health benefits instead of simply cutting out highly saturated items and replacing with partially hydrogenated oils containing trans-fat or refined carbs and sugar.  To do so would drive down HDL (healthy cholesterol) levels and drive up your triglyceride levels- neither of which is optimal.

Prevent Muscle Loss with Protein

While many individuals- be they everyday athletes or weekend warriors, believe they are getting enough protein, there’s a good chance they’re not.  In fact, over 80% of men fall below the recommended intake of protein.  An alarming statistic given that the recommended intake (~0.4g protein per pound of body weight) is not all that high and, in order to prevent muscle loss related to aging or exercise, you likely need more.  This additional protein will help replace the protein you break down during exercise, help you build lean tissue, and help your muscles recover naturally through the years and following   taxing workouts so that you’re primed and strong each and every day.

Protein may not be a magic bullet–increased supplementation has not been found to automatically improve performance–but if your intake is low, you may start to feel fatigued, lose muscle mass, become rundown, and increase your risk of injury.  You can prevent much of this by aiming for an intake of at least 0.55-0.77 grams/lb. (consider aiming for the upper end of the spectrum during times of heavy training or if you’re naturally very active). This means that if you weigh 130 pounds, you’ll want to aim for approximately 72-100 grams of protein a day; a 195-pound man will need to aim for approximately 107-123 grams/day.

Where can you find high quality protein?  Obvious choices include dairy, eggs, lean meats, poultry, and fish.  Vegetarians can find complete protein in foods such as tofu, edamame, and quinoa.  For those looking to boost their protein intake but not wanting to fire up the grill, a protein smoothie is a great way to fit in more protein as well as the fruits and vegetables which might be lacking in your diet.  Try the below recipe for a refreshing option or get creative by adding some of your favorite (fresh or frozen) fruits and vegetables, ice, and EAS protein powder to a blender.

Recipe:

The LEAN and MEAN Smoothie: 10oz orange juice, 1 banana, 1 cup pineapple, 2 scoops EAS Lean 15 protein powder (vanilla), ice.  Approximate yield = 22oz

Nutrition Facts

 

Abbott Nutrition Logo

Reference:  What We Eat in America, NHANES 2007-2010; Scientific Report of the 2015 Dietary Guidelines Advisory Committee, Part D. Chapter 1: Food and Nutrient Intakes, and Health: Current Status and Trends.

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DOLE® Power Up Greens™

According to CDC data, nearly 23% of American adults and over 37% of American children eat vegetables less than one time per day. Americans are specifically falling short on dark green vegetables like spinach, kale, collards and chard, getting just 50% of what they need, according to the USDA. Leafy greens are packed with bold flavor and essential nutrition linked to health, so what’s stopping us from getting our greens?

DOLE is here to show you it CAN be easy being green! DOLE Power Up Greens™ Baby Kale, DOLE Power Up Greens™ Baby Kale & Greens, and DOLE Power Up Greens™ Spring Mix & Greens are bursting with nutrition and taste and were designed to make it easier to fit more greens into your life. If choosing, storing, washing and cutting leafy greens is holding you back, Power Up Greens™ are the greens for you.

There’s a reason why your mother always made you eat your greens. Leafy greens are jam-packed with nutrition and may offer significant benefits to keep you living a healthy life. Here’s a look at a few of the top nutrients DOLE Power Up Greens™ can offer and some tasty way to chow down on your greens.

NUTRIENTS

Vitamin A

Vitamin A does a lot in the body. It is essential for eyesight, immunity, red blood cell production and growth. Vitamin A comes two different forms: preformed vitamin A and provitamin A carotenoids, compounds that may be turned into vitamin A in the body. Beta-carotene is a form of provitamin A found in greens.

Vitamin K

Vitamin K keeps bones strong by activating osteoblasts (bone-forming cells). The Framingham Heart Study found seniors who achieved over 300% of the daily value for vitamin K had a 65% lower risk of hip fractures than those who were well below the daily value. Encouraging research also suggests vitamin K may play a role in inhibiting the growth of tumors and cancer cells. Several studies in particular have linked levels of vitamin K intake with stabilization of liver cancer.

Folate

Dark leafy greens are a top source of folate, an important B vitamin that may help protect against certain cancers. Research also suggests folate may help keep your brain sharp as you age. A 2015 study published in the Journal of the Academy of Nutrition and Dietetics found women with folate intake below the Recommended Daily Allowance (RDA) had an increased risk of mild cognitive impairment and probable dementia later in life. Folate plays an essential role in regulating the concentration of homocysteine in the blood. High levels of homocysteine can put you at risk for cardiovascular disease, which can increase the risk for cognitive impairment and Alzheimer’s disease. Folate is also important for making DNA, RNA, and neurotransmitters.

Manganese

Manganese plays a crucial role in metabolism and is needed for several enzymes to function in the body. The mineral is an integral component of a major antioxidant enzyme responsible for managing harmful oxidative stress in cells. A 20-year study by the Mayo Clinic found having a high intake (over 150% Daily Value) of manganese conferred a 28% lower risk of developing Non-Hodgkin’s Lymphoma (cancer of the lymphatic system). Manganese is also important for bone development and wound healing.

Potassium

Most plant foods offer potassium, an important mineral that acts as an electrolyte in the body. Potassium works with sodium to regulate nerve impulses, muscle contraction and heart function. A study published by the American Heart Association found women who got the most potassium in their diets (above 3,193 mg) had 12% lower risk of stroke compared with women who got the least potassium (below 1,925 mg). Researchers suggest these differences are due to potassium’s ability to improve blood flow by promoting release of nitric oxide, a gas that widens blood vessels.

Calcium

Calcium is an integral component of bones and teeth. This mineral also plays an important role in regulating muscle, nerve and hormone function and helps to maintain the body’s fluid balance. You may know that calcium absorption can be hindered by compounds in certain plant foods, such as oxalic acid in spinach and rhubarb, but the calcium in plants in the kale family is as bioavailable as that in milk.

 

SERVING SUGGESTIONS

Most adults should be aiming to eat at least 2.5 servings of vegetables per day. What counts as a serving? One cup of cooked or raw vegetables like carrots, or two cups of raw leafy greens like spinach, kale and DOLE Power Up Greens™ will get you one serving of vegetables.

Breakfast

  • Toss greens into smoothies or juices
  • Scramble egg whites with greens or add greens to an omelet
  • Top a whole wheat bagel with smoked salmon and greens
  • Combine greens, quinoa, seeds and dried fruit for a unique breakfast bowl
  • Prepare whole wheat toast with sliced tomato and wilted greens

Lunch

  • Use greens as a base for a big entrée salad
  • Add a handful of greens to homemade or canned soups
  • Fill whole wheat pita pockets with greens and light tuna salad
  • Include greens in your favorite sandwich creation
  • Top flatbreads and pizzas with a handful of greens

Dinner

  • Toss greens with whole wheat pasta and tomato sauce
  • Sauté greens with white beans and vegetables and flavor with pesto
  • Serve wilted greens with broiled fish like salmon
  • Stuff chicken breasts with greens and a sprinkle of feta cheese
  • Include a small green salad with any main course

Snacks

  • Use a food processor to make your own “greens hummus”
  • Top whole grain crackers with avocado and greens
  • Bake your own kale chips and sprinkle with sea salt
  • Top greens with fresh strawberries and a drizzle of balsamic vinegar
  • Enjoy a snack-size caprese salad of sliced tomato and low-fat mozzarella served over greens

Resources:

http://www.cdc.gov/nutrition/downloads/State-Indicator-Report-Fruits-Vegetables-2013.pdf

http://www.ers.usda.gov/data-products/chart-gallery/detail.aspx?chartId=49484&ref=collection

http://www.ncbi.nlm.nih.gov/pubmed/10799384

http://www.ncbi.nlm.nih.gov/pubmed/17088989

http://www.ncbi.nlm.nih.gov/pubmed/17079455?dopt=AbstractPlus

http://www.andjrnl.org/article/S2212-2672(14)01056-9/abstract

http://www.ncbi.nlm.nih.gov/pubmed/19685491

http://stroke.ahajournals.org/content/45/10/2874.abstract