My Plate – Your Plate

Were you a part of the first MyPlate – YourPlate day on March 8^th?  Myplate-YourPlate day was designed to heighten public awareness around the importance of choosing nutritious foods for a healthy meal. The effort was supported by almost 6,000 of USDA’s MyPlate Community and National Strategic Partners, all of which are committed to promoting a diet reflecting the recommendations in the 2010 Dietary Guidelines for Americans and the new MyPlate food icon.

The MyPlate-YourPlate main theme was “Balancing Calories: Enjoy your food, but eat less.” U.S. Department of Agriculture urged consumers to put MyPlate into action by taking a photo of their healthful plates  to share on Twitter with the hash-tags #MyPlate or #MyPlateYourPlate.

Take time to see what Southeast Dairy registered dietitians ate during the day and how they incorporated the principals of Myplate. Other registered dietitians and health professional also blogged and took photos about what they were, see what they choose in The Dairy Download.

How are you eating today & what’s on your plate? Send in a picture of your healthy breakfast, snack, lunch or dinner via a tweet to @thedairyRD or post one on our Facebook page.

Tracy Noerper MS, RD, LDN

Breakfast: Revving Up Your Metabolism

It’s morning… AGAIN!  You’re running late and rushing to get on the road.  You never question the importance of turning your car key in the ignition to get the motor running. So why would you ask your body to “back out” and get moving without starting its metabolic engine? The key to jump start your metabolism is breakfast – that simple morning meal that literally “breaks the fast.” Eating breakfast starts your body’s calorie-burning engine. Whatever fuel you put in your body the night before, it is either burned or stored by morning. Your fuel tank is on empty, but your energy demands are increasing from the minute your feet hits the floor.  Don’t skip your daily opportunity to turn the key in your body’s ignition by eating a healthy breakfast!

Did you know that regular breakfast eaters have less difficulty maintaining weight? Make healthier food choices throughout the rest of the day? Have fewer afternoon cravings?  Think clearer, and are more productive at work or school? So no more excuses! This March celebrate National Nutrition Month, by making time to kick start your metabolism with quality foods first thing. Slow to wake up?  Start with these simple nutrient-rich food combinations:

• Try a cup of low-fat vanilla yogurt, raw almonds topped  with fresh berries
• Pour a glass of milk and enjoy with peanut butter sandwich with raisins
• Crunch on whole grain cereal, low-fat milk and sliced banana
• Toast cheese on a small whole grain bagel and peel a fresh orange

 As your body adjusts to morning fuel, your metabolism will too. Soon you will be able to whip up breakfast recipes with a smile on your face. Watch out! Your metabolism will be  revved up; running, burning calories and ready to hit the road!

***

Guest blog by Tammy Beasley, RD, CSSD, CEDRD.

Twitter: @TamBeasRD

Consultant, speaker, Spinning instructor, and registered dietitian, Tammy Beasley brings years of qualified experience to her work. She is a certified eating disorder registered dietitian (CEDRD) through the International Association of Eating Disorders Professionals since 1993, and was the first Alabama dietitian certified in sports dietetics with the American Dietetic Association in 2006. She is an active member of the Dean’s Advisory Board for the College of Human Sciences, Auburn University. She is the founder and creator of Rev It Up!, which originated in 2001 and has been or is currently offered in a class format in 25 states within the U.S.

Following her graduation with high honors from Auburn University and a dietetic internship with the University of Alabama in Birmingham (UAB), Tammy has been associated with some of the top health and wellness facilities in Miami, Florida, as well as Birmingham and Huntsville, Alabama. In 1995, she was selected Florida’s Recognized Young Dietitian of the Year for her work with her professional associations (President of the Miami Dietetic Association) and the Miami community. After moving back home to Alabama in 1998, Tammy has served as President of the North Alabama Dietetic Association and in various positions with the Alabama Dietetic Association, including media representative. Her work with the state culminated in her selection as Alabama’s Most Outstanding Dietitian in 2007 and Emerging Dietetic Leader in 2010. When she is not consulting, writing, or speaking on nutrition, she can be found on the ball field with her husband cheering for their two sons, Adam and Luke!

The Pen is Mightier than the Pound

Boston Medical Center indicates that approximately 45 million Americans diet each year and spend $33 billion on weight-loss products. Yet, only five percent are successful at keeping the weight off over a year.  The American Journal of Preventive Medicine found that those who used a food journal five days a week lost twice as much weight as those who did not.

Why is the pen mightier than the pound? It creates personal accountability and forces awareness of habits and patterns. Obesity has increased in parallel with growing portion sizes served at restaurants and home. Supermarket portion sizes have increased and restaurants portions can be up to 250% larger than recommended. The problem is caloric needs have not increased just our waistline!

Are you ready to journal your way to success? Here are my top four tips:

Step 1- Find a system. Use pen and paper, a website or smart phone.

Step 2- Log intake.  Jot down every meal, snack and beverage. If it goes in, it goes down in your journal!

Step 3- Evaluate entries. Journaling is worthless without an evaluation. Spot portion distortion and check for balance of calories. Compare your plate with the MyPlate. How do they differ?

Step 4 -Set Goals. Goals are never measured in pounds and should be behavior changes that will lead to weight loss. Short term goals are achieved in seven days and are small steps. Switch from whole to skim milk. Reach for three servings of dairy each day. Eat breakfast every day. Try one healthy recipe a week like this garden veggie pizza.

A food journal can be used in the short and long term. It can be a simple self-assessment or a long time weight management tool. A food journal brings awareness… an individual brings change.  When we know better, we do better.

Rebecca A. Turner, MS, RD, CSSD, LD

Put Your Elbows on the Table

Recently I attended a wedding reception in a swank Nashville venue. The long food line alerted my taste buds that something good was ahead. Trust me, the elegant Macaroni and Cheese bar was worth the wait.  I can still taste the scrumptious lobster macaroni and cheese!   Who knew one of America’s top comfort foods, could be dressed up and offered as a hip party dish? Because of its popularity, any top chef has their “go to” mac and cheese recipe and it’s not out of the blue box!

I was pleased to discover this Washington Post piece which stirs up the imagination with “cheesy” taste combinations. Macaroni and cheese possibilities are endless if you start with these tips:

1. Grate your own cheese instead of using pre-packaged grated cheese
2. Remember, a  little blue cheese goes a long way in taste
3. Don’t add oil to the boiling pasta water; as oil will prevent the cheese from clinging to the macaroni
4. Start with a Béchamel sauce for a flawless creamy texture
5. You can use an herb or spice that is compatible to cheese including nutmeg and cardamom

Put your elbows on the table and unleash your creativity with this basic macaroni and cheese recipe . Kids will love these macaroni and cheese cups from Chef John Folse. Let us hear back from you what mac and cheese ingredient combinations wins with your family.

Mary Martin Nordness, MA, RD, LD, CHES

Munchy Madness: The Final Four

If you haven’t already, it’s time to get into the game!  Basketball season is coming to a close and the grand finale is the NCAA tournament, a 3-week basketball showdown.  I grew up in Chapel Hill, NC (basketball country and home of the Tar Heels), so basketball runs in my veins.   Life during March revolved around these games (when Carolina was playing).  If you’ll be sitting on the sidelines cheering for your favorite team this March, don’t foul out on your New Year’s Resolution to eat healthy. Remember to keep good nutrition in your game plan by focusing on key players like low-fat dairy, vegetables, fruits and whole grains that help supply essential vitamins and minerals that many Americans are lacking. After all, you need to fuel your body for all of that jumping, screaming and cheering you will be doing!  Here are my final four picks for delicious, healthy game day snacking.

• Baked Spinach Artichoke Yogurt Dip: Packed with veggies and made with yogurt, this crowd pleasing dip is much lower in fat and calories than your typical artichoke dip.  A great source of bone building calcium and antioxidants!
• Slam Dunk Snack Mix: Snack mix is a starter at every game day party!  Cheer on your favorite team with this whole grain high protein variety.
• Hot Pizza Dip: Don’t bother with the pizza delivery guy; he’s watching the games too! Instead make a substitution with this creamy, flavorful pizza dip. Serve it with whole wheat breadsticks and crackers for a nutrient-rich slam dunk.
• MVP Parfait: Reward fans for their game enthusiasm with this delicious dessert.  Packed with fresh fruit and 20 percent of the recommended daily allowance for calcium. Your guests will be hoping for overtime so they can have seconds.

Share your best plays for serving healthy game day snacks.

Laura Buxenbaum, MPH, RD, LDN

Get Your Plate in Shape

Get Your Plate in Shape is the theme for National Nutrition Month which is in March. The Academy of Nutrition and Dietetics (formerly the American Dietetic Association) encourages everyone to “shape up” by including healthy foods from all food groups. Vegetables, fruits, whole grains, lean proteins and low-fat dairy products contain the nutrients we need to maintain healthy lifestyles.

As a registered dietitian, I know eating right helps you stay healthy but it can be hard to know how to get started. This year’s theme promotes eating the recommended amounts of nutrient-rich foods daily. Choose a plate based on nutrient-rich foods to provide more vitamins and minerals per bite with fewer calories.

Fill half your plate with fruits and vegetables.

• Eat a variety of vegetables, especially dark-green, red and orange varieties.
• Have at least one fruit or vegetable at every meal.

Switch to low-fat milk and get three servings a day.

• Whether on the plate on in a glass low-fat dairy foods should be a part of each meal.
• For better bone health, children and adults need three daily servings of low-fat or fat-free milk, cheese or yogurt to receive 9 essential vitamins and minerals such as calcium, potassium and Vitamin D.
• It’s good to remember that fat-free and low-fat milk have the same amount of calcium and other essential nutrients as whole milk, but less fat and fewer calories.

Vary your protein choices.

• Eat a variety of protein foods like seafood, nut, beans, as well as lean meat, poultry and eggs.
• Don’t forget low fat dairy provides a unique combination of protein and eight other essential nutrients. One cup Greek yogurt packs 15 grams of power protein as much as 3 oz of chicken.

Rebecca A. Turner, MS, RD, CSSD, LD

What’s for Dinner?

Lately, this seems to be the most popular question in my house. Whether it is 6 am or 6 pm, dinner seems to be on everyone’s mind. I’ve blogged before about simple solutions to the challenge of getting a healthy dinner on the table that everyone will eat. However, recently, my two easy eaters have become more selective, creating a frustrating battle of wills at the dinner table. I revisited Ellyn Satter’s Division of Responsibility in Feeding to remind myself that the parent is responsible for what, when and where the child eats and the child is responsible for how much and whether. To help with this, I have incorporated the dinner bar into many of our evening meals. This concept, developed by pediatric dietitian, Jill Castle, allows parents to choose the main entrée, but gives kids the power to decide how they will prepare theirs. This has helped ease tension at meal time and given my boys (and husband!) the freedom to choose what to eat from the healthy foods I provide. Best of all it doesn’t require labor over a recipe that no one eats! Below are our favorite dinner bar dinners. We round them out with fresh fruit and milk.

• Pasta Bar: Give children a plate of pasta (preferably whole grain) and allow them to add pasta sauce, ground turkey breast or lean ground beef, steamed broccoli, sautéed mushrooms, spinach and other veggies you desire. Serve with grated mozzarella or parmesan cheese.
• Pizza Bar: This is our Friday night stand by. Give the choice of a whole wheat English muffin, tortilla, or mini pizza shells.  Offer toppings such as turkey pepperoni, shredded chicken, sautéed peppers, mushrooms, olives, broccoli and reduced fat cheese. Then let the child create their pizza and name it!
• Taco Night: Taco night is a favorite in our house and I love this idea for walking tacos! I offer fish as a filling and veggies such as lettuce, tomatoes, shredded cabbage, avocado, salsa and plain yogurt (in place of sour cream).

Do you ever incorporate the dinner bar at mealtime?

Laura Buxenbaum, MPH, RD, LDN