Viva Variety in the Dairy Aisle!

Food trends can be a lot like fashion trends: often fickle and short-lived. But there is one aisle in the supermarket that not only stands the test of time, but also revolutionizes the American diet with its new products. That’s right; the dairy aisle!

Tummy Time: Probiotics and Fiber

Probiotics are the “good bugs” that help fight off bad bacteria in our digestive tracts, and are found in more than just yogurt. You can find cultured milk smoothies, probiotic-enhanced yogurts and yogurt smoothies, and even a few varieties of cottage cheese with added probiotics.

When it comes to fiber, we expect to get that from grains and produce. But dairy too? It turns out that soluble fiber can be easily added to yogurts and yogurt smoothies to create an easy way to sneak more fiber into our diets. And since most Americans don’t meet recommended fiber needs (25 grams per day for women, 38 grams per day for men), every bit of extra fiber helps.

The Greek Revolution

It’s no secret that Greek yogurt is gaining in popularity! Besides its creamy texture and yummy tangy taste, most Greek yogurt contains double the protein of regular yogurt. Look for low-fat and fat-free Greek yogurt for a quick breakfast or snack. You can even use plain fat-free Greek yogurt in place of sour cream and mayonnaise in recipes, making it your secret weapon for low-calorie home cooking!

Love for the Lactose-Intolerant

You will also find a larger variety of lactose-free dairy products available in your supermarket! If you are lactose intolerant, but haven’t tried a lactose-free milk, now’s the time – you’re missing out on a great tasting milk, as well as calcium, vitamin D and potassium your body needs! Choose 3 servings of lactose-free dairy daily.

Portioned and Ready to Go

Many dairy brands are now packing their products in one-portion sized containers, making milk, yogurt, smoothies and even cottage cheese perfect foods to grab when you are on the go!

**Guest blog by Monica Amburn.

Monica Amburn is a registered dietitian and the consumer wellness manager for BI-LO and Winn-Dixie supermarkets. In this role, she is responsible for implementing in-store educational and promotional nutritional programs for consumers in eight southeastern states. Monica’s professional background also includes fitness, medical nutrition therapy and weight management counseling. She is an active member of the Academy of Nutrition and Dietetics, South Carolina Academy of Nutrition and Dietetics, and is the 2012-2013 president of the Piedmont District Dietetic Association in South Carolina. Monica received her Bachelor of Science degree in Foods and Nutrition from Radford University in Radford, VA. Monica also completed her dietetic internship at Radford University, and has been a practicing registered dietitian since 2004.

Foods that Fight the Bulge

Who loves their muffin top? People will try anything that claims to trim, tone and camouflage the bulge. Sorry to disappoint, but cutting calories and exercising are non-negotiable. Although no one food can alter your physique, research shows that some foods may shrink the waist and boost your health.

Choose Red & Orange

Researchers for the Journal of Nutrition found that people with diets high in the antioxidants beta carotene and lycopene had smaller waists and lower amounts of abdominal fat. These phytochemicals are responsible for giving produce their brilliant red and orange hues. Eat a variety of radiant red strawberries, watermelon, tomatoes, red peppers or sunny oranges, carrots, or sweet potatoes daily.

Pick Potassium

A diet that provides a hearty dose of potassium will help rid your body of extra sodium and pounds. Excess sodium leads to a bloated belly and increases your risk for high blood pressure. The Dietary Approaches to Stop Hypertension (DASH) eating plan recommend by the American Heart Association focuses on fruits, vegetables, low-fat dairy and fish which are all natural sources of potassium.

Enjoy Dairy Daily

Low-fat milk, cheese, and yogurt not only help you build strong bones, but can help whittle your waistline. Researchers believe the amino acid leucine found in dairy’s whey protein, is significant in stimulating the formation of lean muscle mass. Low-fat yogurt contains beneficial bacteria called probiotics that may help reduce stomach bloating.  Whether on a plate or in a glass, you ought to make low-fat dairy a part of every meal.

Remember to halt the salt  and avoid excessive amounts of carbonated beverages because both cause water retention and bloating.  Always focus on a well-balanced diet. Too many calories even from healthy foods will lead to fat accumulation everywhere — including your belly.

Rebecca A. Turner, MS, RD, LD

 

Secrets to Cooking Healthier

Restaurants are notorious for monstrous portions, not to mention an abundance of fat and salt. You are less likely to get nutrient-rich foods which include low-fat dairy, fruits, vegetables, whole grains and lean meats through a drive through. If you are like most Americans, busy schedules and little time to prepare elaborate recipes keeps you stopping for takeout before you get home.  But when you cook your own meals, you have full control of the ingredients and portion sizes.

Tips that help make cooking at home healthier and tastier.

Go unrefined.

The 2010 Dietary Guidelines recommends ¼ of your plate should be whole grains. Choose instant brown rice over refined for a quick side dish. Switch to 100-percent whole-grain breads, cereals and crackers.

Eat more fruits and vegetables.

Half your plate should be filled with fruits and vegetables. Frozen and those canned in water are good options when fresh varieties are not available. Choose vegetables that can be steamed in the bag for convenience and mess free cooking.

Go meat less.

Meat is a great source of protein but can be expensive, time consuming to cook, and high in saturated fat. Eat a variety of foods from the protein food group like seafood, nuts and beans, as well as lean meat and eggs. Don’t forget low fat dairy provides a unique combination of protein and eight other essential nutrients. One cup Greek style yogurt packs 15 grams of power protein as much as 3 oz. of chicken.

Even though we would all like a magic bullet for weight control, it takes some self-control. Always eat a balanced portion and take the time to enjoy the food you prepare with people you love. Make an effort to skip the drive thru and cook at home.

Rebecca A. Turner, MS, RD, LD

November – National Diabetes Month

While on a trip recently I met a lady with Type 2 diabetes. She travels a lot with her work and we started talking about how to manage diabetes when traveling.  She shared some great tips with me on how to stay healthy and keep your blood sugar in line while on the road.

• Make food and calories count. Enjoy lean protein which promotes satiety and slows down blood sugar absorption. Incorporate complex carbohydrates which offer energy, but are higher in fiber which minimizes sever blood sugar spikes. Keep “treats” to a minimum with small portions because they are usually higher in simple sugars.
• Incorporate dairy foods daily, but keep to standard portions especially for milk or yogurt. Choose cheese which has a higher protein content and fewer carbohydrates. The 2010 Dietary Guidelines for Americans also state that there is evidence to show that milk is associated with reduced risk of type 2 diabetes.
• Often traveling involves lots of sitting. Weave in exercise as you can. Take advantage of walking trails, outdoor malls, hotel exercise rooms & swimming. Take the stairs rather than the elevator.
• Plan ahead so you won’t be caught off guard.
  • Snacks  – keep mini snacks packed such as trail mix, string cheese, mixed nuts, peanut butter and crackers.
  • Meals – while you can’t always be in control of what is offered at meetings or airports, you can control the portions you eat.
  • Medications – make sure you have plenty of medication especially in case of unexpected travel delays.
  • Blood sugar checks – check often and keep a record. Keep plenty of testing strips on hand. When traveling you are off your normal routine, so do some extra blood sugar checks so that you don’t get too high or too low.

November 14th is World Diabetes Day. Check out www.diabetes.org (American Diabetes Association) to find research, recipes and news related to diabetes.

Tracy Noerper MS, RD, LDN

Fun with Flan

Recently, I had the pleasure of sponsoring (on behalf of SUDIA) the Greensboro District Dietetic Association meeting.  This was a wonderful meeting because it took place in the Greensboro Children’s Museum Edible School Yard and incorporated a food demonstration (using nutrient-rich dairy of course)!

 The Edible School Yard is not a new concept; it was founded 40 years ago by Alice Waters. However, with recent emphasis on improving access to nutritious, affordable food and eating healthier, many communities’ across the country are beginning to seek out similar programs to empower children and families to connect with the food they eat. This connection develops while growing fruits and vegetables and through cooking.  This particular edible school yard has a half-acre teaching garden and a kitchen classroom. It offers hands-on education through field trips, gardening clinics, cooking classes, summer camps and more.  After our tour of the gardens we came into the teaching kitchen for a cooking demonstration by local blogger, Cecelia Thompson.

Since the holidays are fast approaching, Cecelia demonstrated an elegant and easy dessert: Flan.  Flan is baked custard quite popular in Latin American countries, but its origin is French.  Cecelia chose flan because it is an easy, yet impressive dessert, while being delicious and versatile.  The most difficult part of the baking process is getting the flan out of the pan unscathed (it may take several tries to perfect- at least it did for me!). Although we made a traditional flan, you can add spices and flavor to this creamy custard to make it more holiday friendly.  Click here for Cecelia’s recipe for Fall Pumpkin Flan.  I plan on wowing my family with this scrumptious version this Thanksgiving.  Give it a try!

What is your elegant but easy go to recipe?

Laura Buxenbaum, MPH, RD, LDN

Break Your Sugar Habit

By means of denial and deception, cravings construct an endless cycle of defeat. You are your own worst enemy, even when you try to stay away it creeps back into your daily life. I’m talking about that feel good substance – sugar.

According to the USDA, in 2010 the average American consumed 132 pounds of sugar annually. Extreme sugar intake can cause a host of problems like weight gain or worse heart disease, increased risk for diabetes and elevated cholesterol. The temporary energy is followed with a crash leaving you tired, fatigued and lethargic. Fortunately, we can reverse this tolerance by cutting out unnecessary sugar.

Avoiding Added Sugar

There are the obvious daily no-no’s, sweets (cookies, cakes and ice cream). Surprisingly, sugar lies at the heart of some “health foods” such as breakfast cereals, granolas, flavored oatmeal, yogurts and smoothies.  Read the labels!  Avoid products with 10 grams or more of sugar per serving.

Rethink Your Drink

Sugar sweetened beverages such as soda, sweet teas, fruit and sports drinks are to blame for half of our consumption. There is no reason not to enjoy a soda on occasion but not daily.  Iced and café coffees are also a sugar trap so order with caution.  Opt for water or low-fat milk instead of high-calorie, sugary drinks.

Flavor Your Own

Many believe that all yogurts are superstars. Some varieties have added fat, calories and sugar. Opt for light varieties to decrease fat and sugar, and choose a thick “Greek” style for three times the protein. Create your own flavored yogurt.

• Add berries and 1/8 teaspoon of vanilla extract to plain yogurt.
• Add crushed pineapple and a tablespoon of shredded coconut to plain Greek yogurt.
• Add a tablespoon of espresso and a tablespoon of dark chocolate syrup to plain yogurt.

Rebecca A. Turner, MS, RD, LD

VOTE for Dairy

A recent mock Town Hall Debate on healthy foods was won by SUDIA staffer Kathy Belcher. Along with her “running mate,” Mr. Chocolate Milk, she made the case for milk as a healthy beverage.

Presidential candidates are no different than the average traveler when it comes to trying to maintain a healthy weight while eating on the go. The 2012 presidential nominees have spent months campaigning and eating away from home.  What can voters learn from the candidates about staying healthy while traveling?

ELECT to choose food groups such as low-fat dairy, vibrant colored fruits and vegetables, 100% whole grains and lean meats like chicken or fish to “power up your plate” with more vitamins and minerals per calorie.  This is a simple way to make better nutrition choices within your daily eating plan, even while traveling.

VOTE DAIRY!  Every future leader needs a radiant mega watt smile.  Each serving of dairy provides a unique package of nine key vitamins and minerals that helps build stronger bones and teeth.  Unfortunately, research shows that Americans are getting only half of the recommended three servings of dairy a day. Every glass of milk provides calcium, protein, vitamin D, phosphorus and magnesium.  Very few beverages can GIVE YOU THOSE KIND OF RETURNS.

There’s NO DEBATE.  Americans should ENDORSE EXERCISE and never take a vacation from physical activity.  President Obama stays lean by combining his love of basketball with treadmill workouts and weight training.  Governor Romney runs three miles every morning no matter what. Today, travel is comprised of hours of sitting-in airports, in cars or in meetings. For a real energy boost, make time for at least 30 to 60 minutes of physical activity — by using local nature trails, hotel pools or exercise facilities – or pack a jump rope.

Political candidates and voters can avoid roadblocks to a healthy weight and WIN THE RACE with nutrient-rich foods, low-fat dairy and exercise every day.

For more information, visit southeastdairy.org for tips on eating the nutrient-rich way when on-the-go and away from home.

Tracy Noerper, MS, RD, LDN, SNS