Posts Tagged: nutrition
You're famished. The potato chips look good. The glazed doughnuts look even better. And that chocolate candy bar? To die for.
Bring ‘em on!
No, wait a minute. Let's get real, let's get green and let's get healthy. And let's save some money.
Nutritionist Amy Block Joy, Cooperative Extension specialist emeritus, teaches a University of California, Davis, freshman class on “Eating Green” and we asked her for the 10 best ways to save money and eat healthier.
Joy, who holds a doctorate in nutritional sciences from UC Berkeley, specializes in nutrition and health disparities of diverse populations and nutritional ecology, as well as workplace ethics.
Her advice needs to be posted on every refrigerator in the country. (Along with that shopping list!)
- Shop with a list: Using a list will keep you focused on meal planning and reduce the temptation to buy unneeded items.
- Don't shop when you're hungry: Temptation is high when you're hungry. Eat first and you'll be less inclined to spend extra dollars on those food items placed near the check-out stand that are high in calories and fat and low in nutrition. That would be snacks! Try shopping after a meal and you will find yourself less tempted by those chocolate-covered pretzels!
- Read the nutrition facts label: When shopping for the healthiest foods, you should read the nutrition fact labels to check out fat, calories, fiber, carbohydrates and sodium. Aim for low-fat, high-fiber foods that have essential vitamins and minerals. For example, if you want the best source of fiber - buy fresh oranges and eat them raw rather than selecting orange juice. However, if you want juice, be sure that you are getting real juice. And, some juices are now fortified with calcium - a big plus for increasing your calcium intake if you are not drinking milk.
- Read the ingredient lists: The ingredient list will provide important clues on products that you'll want to include in your diet. One of them is to look for whole grains. The information on the product may make you think the product is "natural" but what does that really mean? Not much because the phrase you want to look for is the "USDA organic" label. With so many choices of breads these days, you'll want to find ones that have whole grains and fiber. Find the information by reading the label (compare fiber amounts) and ingredients (look for "whole" grains).
- Compare prices: Supermarkets provide price-comparison information located by their products. You can compare the "unit" costs so that you'll be able to determine the lowest cost of the product. Two words of caution: products "on sale" may not be the best bargains.
- Shop the perimeter of the store: Marketing experts have placed the healthiest foods at the farthest corners of the store so that the shopper has to stroll through the other items before finding fruits and vegetables, protein sources (poultry, meats), dairy products and cereal products.
- Think protein: Buy meat and poultry on sale and use these foods to make stews, soups and chili. This way you can stretch these more expensive food sources. Beans are a great source of protein and are low fat and high in fiber.
- Plan meals ahead: The best way to save money is to plan your meals in advance. Buying unprocessed foods will improve your health and also save money. It costs to add preservatives, food additives and packaging of products that you, the consumer, are paying for. It's much cheaper to buy rice in bulk rather than already prepared rice products. Brown rice contains more fiber than white rice.
- Cook! Your grandmother was right. Food prepared from scratch will taste better, be healthier and save money. Research has shown that cooking not only saves money but improves nutrition.
- Enjoy! Food is meant to be a pleasant happy experience. Don't forget to enjoy it!
So, the next time you're racing out the door on your way to the supermarket, be sure to eat first so you're not tempted by foods that you know aren't good for you.
And that shopping list? You can also key that in on your cell phone so neither the list, nor your phone, will get left behind.
Meanwhile, we all ought to follow Amy Block Joy's great advice on saving money, eating green, and being healthier.
As I wrote on one of my college essays, "We have a choice in the matter and it matters that we have a choice."
The produce aisle is a good place to "go green and eat healthier." (Photo by Kathy Keatley Garvey)
Grocery stores usually place fruits and vegetables around the perimeter. (Photo by Kathy Keatley Garvey)
Broccoli--a food everyone should love. (Photo by Kathy Keatley Garvey)
“The kids are really retaining the information because it is brought to life,” said Shawna Rogers, UCCE nutrition program coordinator. She and her colleagues take a four-foot doll to schools and peel open the chest to reveal plush toys representing all the organs. “Each time we go into the classroom, we focus on one organ and how they can keep that organ healthy.”
The dolls and nutrition curriculum are provided to teachers so they can be used to teach the children throughout the year.
The classroom series culminates with a lively stage play in which the organs come to life (see the video below). The OrganWise Guys curriculum is being tested at Olmos and Rowell elementary schools in Fresno with 688 students and 27 teachers as a possible supplement to traditional UC CalFresh curriculum, which was developed to extend nutrition education to recipients of CalFresh benefits (formerly called food stamps).
“OrganWise Guys curriculum pairs really nicely with the evidence-based curriculum that UC has put together,” said Shelby MacNab, UCCE nutrition program manager. “We teach about nutrition and healthy foods, and then we can show the students how that leads to a healthy body.”
Judging by enthusiasm, The OrganWise Guys is a rousing success. A more formal evaluation will be conducted by surveying the children's parents, said Kristen Stenger, UCCE nutrition, family and consumer sciences advisor for Fresno County.
“We will ask parents if the kids have mentioned the OrganWise Guys at home or if they have told them what they learned at school about the body, health and nutrition,” Stenger said.
Once the full educational model has been developed with the OrganWise Guys curriculum, it will be offered to additional school sites.
University of California Cooperative Extension nutrition educator Marc Sanchez brings the fearsome beast with him on school visits to classrooms in Merced and Stanislaus counties.
“Let me introduce to you the Green Monster,” Sanchez says to a classroom of second-graders at Yamato Colony Elementary School in Livingston. “Is anybody scared?”
“Noooo,” the kids roar in defiance of the beast.
The school visits are just one of the ways UC researchers, educators and cooperative extension representatives across the state are encouraging children and their families to eat healthier. They also are introducing them to fresh produce, doing cooking demonstrations and helping school districts prepare healthier meals.
About 17 percent of American children and adolescents are obese, according to the Centers for Disease Control and Prevention. During the last 30 years, obesity rates have more than doubled for children ages 6 to 11 and tripled for adolescents ages 12 to 19. It's an ominous statistic that could be improved if children ate more fruits and veggies.
Connecting schoolkids to farmers
UC's nutrition education programs try to promote better eating habits by connecting schools to local farms and farmers. Known as farm-to-school programs, students learn about where their food comes from and how it's grown — and in the process, learn to eat a balanced diet. Often, the children then become the conduit that brings healthier eating to the whole family.
“UC is on the forefront of these programs,” said Theresa Spezzano, UC Cooperative Extension director for Stanislaus and Merced counties and a nutrition, family and consumer science adviser. “The majority of the work is in some sort of school-based program.”
Nutrition education from UC reaches children, families and classrooms in nearly every part of the state.
Cooperative Extension, part of UC's Division of Agriculture and Natural Resources, runs two federal programs for low-income families in California — the Expanded Food and Nutrition Education Program and the CalFresh Nutrition Education Program. Together they reach more than 180,000 people.
Changing the corner store
At UCLA, public health professor Alex Ortega leads an effort to make more healthy food available in low-income urban areas by working with neighborhood convenience stores to replace junk food with fresh fruits and vegetables.
The project is based in East Los Angeles — a predominately Mexican-American community where diabetes and obesity rates are high. Four stores have agreed to restock their shelves and refrigerators. In return, storeowners are being trained in how to market fresh fruits and vegetables. There is also an outreach program that uses local high school students to educate nearby residents about healthy eating and what's available at the transformed markets.
“It's just one part of a very complex puzzle. We understand other things have to be going on, including promoting more physical activity,” said Ortega, director of the UCLA Center for Population Health and Health Disparities that is funded by the National Heart, Lung and Blood Institute. “Providing access to healthy food is significant part of the puzzle. If people don't have access and health education, you can't expect the community to be eating healthy.”
Ortega said data are being gathered on the effectiveness of the five-year project in East Los Angeles. But even if they don't find extensive shifts in behavior, “just getting people in the community thinking about eating healthier is a major step,” he said.
Education + access = healthy choices
Although there have been few long-term studies on the effectiveness of nutrition education programs, one small study of four schools in Sacramento and Stanislaus counties suggests that farm-to-school education and access to healthier food can help lower obesity rates among children.
The schools are taking part in a UC Davis and Cooperative Extension program called Shaping Healthy Choices, which includes an exercise component, along with nutrition education and access to more fresh produce.
That kind of multi-component program is “a promising model for how schools can play a role in promoting healthy food choices and reducing childhood obesity,” said Sheri Zidenberg-Cherr, co-director of the Center for Nutrition in Schools at UC Davis, who helped lead the study.
In Sanchez's experience, the best way to reach kids is to make eating healthy food a positive experience and one they are likely to remember.
“I can tell them, ‘eat this because it's better for you,' but they hear that all the time,” he said. “I want to do something that catches their eye. What's more appealing, calling it a Green Monster or a spinach drink?”
View a slide show below to experience Marc Sanchez' interaction with children as he teaches healthful eating:/h3>/h3>/h3>
It's that time of year! March is National Nutrition Month®, and we're getting ready for this year's theme to “Enjoy the Taste of Eating Right.” Eating right can be challenging as healthy foods are often misunderstood to be bland, flavorless, boring, and not worth the time, but this isn't always true! Eating right can be delicious, flavorful, quick, and easy, and – most importantly – you can enjoy it too!
Adding salt is a popular way to add flavor to meals, but that doesn't mean it's healthy. In fact, most Americans are getting too much sodium from the foods they eat, increasing the risk of chronic disease. Try these sodium-busting tips to make your family's meals healthy without banishing the flavor:
- Choose fresh foods that are naturally low in sodium such as fruits, vegetables, lean meats and poultry, fish, eggs and milk
- Skip the salt and kick up the flavor with herbs, spices or fruit juices
- Drain and rinse canned vegetables to reduce the amount of salt
- Read the Nutrition Facts label to choose low-sodium foods and look for terms like “no added salt”
Eating right can be difficult at any time of day, especially first thing in the morning when you'd rather snooze for another hour or two. It's not uncommon for us to skip breakfast altogether or quickly shove a naked piece of toast in our mouths before hurrying out the door. Are you curious to know what it's like to actually enjoy eating right in the morning? Find out by making traditional morning meals more nutritious and delicious at home or on the go:
- Top oatmeal or low-fat yogurt with chopped nuts or slices of fresh fruit
- Blend a quick breakfast smoothie with low-fat milk, strawberries and a banana
- Spread peanut butter on a whole wheat tortilla, add your favorite fruit or granola, roll it up, and you're ready to head out the door
- No time to make breakfast in the mornings? Make a breakfast burrito the night before so it's ready for you to grab and go. Stuff a whole wheat tortilla with your favorite filling like scrambled eggs, low-fat cheese, and black beans
To learn more about National Nutrition Month® and for more tips on eating right, visit www.eatright.org/nnm
“The Paleo Diet is a lifestyle based on the idea that in the past 40,000 years, our DNA has changed very little,” says the Dr. Oz Show website. “Therefore, eating processed foods like cereals, dairy products, and refined sugars invite disease and weight gain.”
When new diet fads hit the airwaves, UC Cooperative Extension’s nutrition educators hear questions. The nutrition educators are in schools, neighborhood centers, community gardens and health fairs teaching the evidence-based Dietary Guidelines for Americans, established by the USDA, to low-income Californians. At an annual training session held this month in Davis, nearly 200 UCCE educators were briefed on the Paleo diet by Sheri Zidenberg-Cherr, UC Cooperative Extension specialist in the Department of Nutrition at UC Davis.
She said she’s open to new nutrition trends, but has some doubts about copying the dietary habits of our cavemen ancestors.
“After all, they only lived for 15 or 20 years,” Zidenberg-Cherr said. “Dr. Oz is going to say anything to get people excited.”
Ancient diets varied widely by location and historic period, making it difficult to accurately reconstruct eating patterns. And some of the published rationale for the Paleo diet is wrong.
“Scientists have discovered traces of seeds and grains on the teeth of fossilized humans,” she said. “Scientists have discovered remnants of grains on stone cooking tools.”
Zidenberg-Cherr said researchers are now beginning to explore the complex interplay of genes and lifestyle on an individual’s weight and health - a field called epigenetics. Ultimately, the research may one day provide personalized nutrition therapies that maximize genetic potentials, prevent chronic disease and improve treatment outcomes.
Epigenetics might explain the rave reviews by some who have been successful with the Paleo diet.
“Some people feel better when they eat a Paleo diet. It might have metabolic effects. It might improve glucose tolerance. It might be in their minds or it might be epigenetic,” Zidenberg-Cherr said.
The constant drumbeat of diet breakthroughs and fads, however, does tend to confuse the public and erode their confidence in nutrition messages.
“It’s our responsibility as nutrition scientists and educators to act as credible sources of science-based nutrition recommendations,” Zidenberg-Cherr told the UCCE nutrition educators.