Cereals With Too Much Sugar? Pick These Cereals, Not Those

sugar in cereal

When you look at a Nutrition Fact Label, you can see sugars noted on the label. The amount of sugar will be stated in grams of sugar from the product based on the serving size noted on the label. Here’s a quick fact to visualize what those grams of sugar look like if put into a teaspoon. For every 5 grams of sugar, that is equal to one teaspoon of sugar. So, if a cereal has 17 grams of sugar per serving, then that cereal contains over 3 teaspoons of sugar per serving. I think most nutrition professionals would say such cereals have too much sugar. At least this one would!

Cereal label showing sugar in cereal So, if you take a look at the Nutrition Fact Label, you can see that a serving of this cereal has only 2 grams of sugar. That sugar content is very low in comparison to most cereal products. It would be a good choice if you wanted to limit your sugar from cereals. While limiting sugars is important, a cereal should be providing other important nutrients such as fiber and iron. For many people, the amount of iron in cereal is particularly problematic and could potentially be harmful to their health.

Drawbacks to lots of sugar in the diet

Sugar is classified as a simple carbohydrate. It is a type of carbohydrate that has virtually no nutritional value other than calories. This is in direct contrast to complex carbohydrates. Complex carbohydrates give us so much more than just empty calories. These foods are significant sources of B complex vitamins, fiber, vitamins, and minerals. Examples of complex carbohydrates include potatoes, corn, legumes, barley, brown and wild rice, and whole grain derived products. In fact, the cereal chosen to eat for breakfast should be viewed primarily as a complex carbohydrate and should not be a significant source of the other carbohydrate-the simple ones.

While calories are an important nutrient, it is desirable to have our calories provide many nutrients, and not just energy. So, what ‘s the real problem with too much dietary sugar? The list could go on and on, but here are some highlights:

Cereals with too much sugar, 15 grams or more (3 teaspoons of sugar)

  • Frosted Flakes have 21 grams
  • Raisin Bran Crunch has 19 grams
  • Raisin Bran has 17 grams
  • Lucky Charms have 17
  • Cracklin Oat Bran has 16 grams

Options with 11-14 grams of sugar (2+ teaspoons of sugar)

  • Cheerios Oat Crunch have 14 grams
  • Kashi GoLean Cereal Crunch 13
  • Great Grains have 13 grams
  • Honey Nut Chex have 12 grams
  • Frosted Mini Wheats have 11 grams
  • Kashi GoLean Multigrain Toasted Berry Crisp has 11 grams
  • Cascadian Farm Cinnamon Crunch has 11 grams

Options with less than 10 grams of sugar (less than 2 teaspoons of sugar)

  • Cinnamon Toast Crunch has 9 grams
  • Oatmeal Squares with Hint of Brown Sugar have 9 grams
  • Honey Nut Cheerios have 9 grams
  • Life Cereal has 8 grams
  • Quaker Life Cereal has 6 grams
  • Multi Grain Cheerios have 6 grams

Cereals with 5 grams or less of sugar (1 teaspoon or less of sugar)

  • Grape Nuts have 5 grams
  • Wheat Chex has 5 grams
  • Special K (plain) has 4 grams
  • Rice Krispies have 4 grams
  • Crispix has 4 grams
  • Corn Chex has 4 grams
  • Wheaties have 4 grams
  • Corn Flakes have 3 grams
  • Kix has 3 grams
  • Rice Chex has 2 grams
  • Cheerios (plain) have 1 gram
  • Fiber One has 0 grams

Choosing the best cereal for your needs

So, none of us need to be loaded up with sugary cereal. It does not matter how old or young we are, we should be avoiding high sugar cereals! The one exception might be if you count it as a dessert (which I do occasionally). However, when choosing your cereal, it is also important to consider things like the iron and fiber content. For determining your iron needs and which cereal would be best for your individual health, just check here. This is actually quite important. Iron requirements vary by age and gender, and cereal is fortified for the population needing the most iron. Those needing the most iron are women of childbearing years. The rest of us may actually be exposed to excessive quantities of iron in cereal. This is particularly true for those that like extra large servings. Knowing your iron requirements should always be a guideline for picking a healthy cereal. For other cereal purchasing considerations, refer here.

Sometimes it’s not an easy decision on which cereal to pick. If cutting iron is critical, you may need to be eating a tad more sugar than desired. And, if fiber is a priority, you may need to comprise once again. But, knowing the nutrition facts on your favorite cereal choices can go a long way on choosing the best option for your individual or family needs!

Do you have a great cereal that you enjoy that is low in sugar with the right amount of iron and fiber? Care to share? Speaking of sharing, please share this post if you enjoyed it.

Does Your Cereal Have Too Much Iron? Check the Label and Know Your Needs

cereal with too much iron

This is an update to a popular blog written years ago. Interestingly, it doesn’t seem much has changed with regard to the iron fortification in cereal. Iron requirements for humans have not changed, and many cereals still have way too much iron for certain people. Many people do not need a lot of iron. Those people include all adult males and women who are menopausal. Women of childbearing age require the most iron and iron fortification mandates that this be taken into consideration when setting the amount of iron added to a food in the fortification process. So, some people win on this matter (women that need iron) but, other people are eating cereal and inadvertently eating way too much iron!

Excess iron from cereal and foods in general

Iron is toxic in large amounts. Once absorbed inside the body, it’s difficult to excrete. A healthy person will be able to defend against too much iron absorption in numerous ways. Typically, the body can prevent too much iron from being absorbed by trapping in intestinal cells and then shedding it through digestion. The iron exposure to the intestinal cells can, however, pose a risk for colon and rectal cancer. In healthy people, the hormone hepcidin also swings into action to prevent too much iron from being absorbed. For some with a genetic condition, these safety measures to prevent iron absorption do not happen. Iron overload (technically called Hemochromatosis) then occurs with symptoms of fatigue, abdominal pain, depression, and eventual liver failure, diabetes, and bone damage if left untreated.

For those healthy people that can defend against too much iron, even they can experience the downside of too much iron. Excessive iron is constipating. That constipation can prevent food from moving through the digestive tract efficiently. Food moving through the digestive tract too slowly poses a risk of increased exposure to food borne pathogens and toxins that are present in our foods. As those not so nice things in our food supply linger too long in our gut, we can get sick. It’s so much better for our food to move nicely through our digestive tract rather than taking days to move along!

Gender and age will determine your iron requirements

  • Adult males aged 19 to >70 need only 8 mg/day
  • Adult females aged 19 to 50 need 18 mg/day
  • Once an adult women reaches 51 years of age and older, requirements decrease to 8 mg/day
  • Children aged 1-3 need only 7 mg/day
  • Children aged 4-8 need 10 mg/day
  • Growing adolescent males aged 9-13 need only 8 mg/day
  • Growing adolescent males aged 14-18 need 11 mg/day
  • Females aged 9-13 need only 8 mg/day
  • Females aged 14-18 need 15 mg/day to accommodate growth and menstruation

Avoiding cereal with too much iron

Nutrition Fact LabelCereals with too much iron can be avoided by first checking the Nutrition Fact Label. If you walk down the cereal aisle and start looking at the Nutrition Fact Label on cereal boxes, you will see that some of the most popular cereals are often packed with 50 to nearly 100% of “the requirement”. Remember, iron requirements vary by gender and age. So, the Nutrition Fact Label must select only the iron requirement of the part of the population needing the most iron. Therefore, all the iron percentages on the label are based off the 18 mg recommended for 19-50 year old females as their requirements are the highest!

So, what about a man or older woman who chooses to eat multiple servings of a these cereals in a given day? They would be ingesting much more iron than they need, potentially placing themselves at medical risk over the long run. The solution to this dietary dilemma is to simply know your requirements and choose the cereal that matches your needs. The Nutrition Fact Label reading can get complicated, so I’ve gone ahead and looked up popular cereals and done the calculation to note the iron content per serving so it is easier to review what can work best into your own diet.

Updated iron content of popular cereals

Cereals with less than 3 mg of iron per serving

  • Puffins have < 1mg
  • Kind Healthy Grains (all varieties) have <1 mg
  • Erewhon Brown Rice Cereal has <1 mg
  • Cascadian Farm Cereal Berry Vanilla Puffs Organic have <1 mg
  • Nature’s Path EnviroKidz Panda Puffs Cereal Peanut Butter Organic has <1 mg
  • Nature’s Path Sunrise Cereal Crunchy Vanilla Gluten Free Organic has <1 mg
  • Raisin Bran Crunch has 1 mg
  • Shredded Wheat has 2 mg
  • Kashi Whole Wheat Cereal Berry Fruitful has 2 mg
  • Nature’s Path Heritage Flakes have 2 mg
  • Kashi Golean has 2 mg
  • Nature’s Path Flax Plus has 2 mg

Cereals with 5-9 mg of iron per serving

  • Cracklin Oat Bran has 5 mg
  • Cinnamon Toast Crunch Cereal has 5 mg
  • Fiber One has 5 mg
  • Frosted Flakes have 5 mg
  • Golden Grahams have 5 mg
  • Honey Nut Cheerios have 5 mg
  • Life Cereal has 7 mg
  • Cornflakes have 8 mg
  • Smart Start has 8 mg
  • Regular Cheerios have 8 mg
  • Kix has 8 mg
  • Wheaties has 8 mg
  • Great Grains Cereal Raisins, Dates, & Pecans have 9 mg

Cereals with greater than 10 mg of iron per serving

  • Corn Chex has 11 mg
  • Special K has 11 mg
  • Rice Krispies have 11mg
  • Cheerios Oat Crunch has 14 mg
  • Grape Nuts have 16 mg
  • Frosted Mini Wheats have 16 mg
  • Quaker Oatmeal Squares Cereal with Hint of Brown Sugar have 16 mg
  • Total Cereal has 18 mg

Serving sizes and cereal with too much iron

It’s important to take note that the serving sizes of most cereals are only 1/2 to one cup. If someone eats, say double, the above iron numbers double as well. Another little known fact is that if iron rich foods are eaten with a source of vitamin C, the absorption rate of the iron is tripled! Think orange juice with breakfast cereal. And, note that all fruit has vitamin C, so eating berries or melon with your cereal will also triple the iron absorption. This is great for those that have iron deficiencies, but not so great for those that need less iron. And remember, other popular foods are also either fortified with iron or are natural sources of iron. Pasta, bread, lentils, dried fruits, beef, and fish all contain iron. And, the more calories consumed, the greater the dietary iron consumed.

Key points on cereal with too much iron

Know your individual iron requirements. If you are male or an older female, you need much less iron than a younger woman. If you like large amounts of cereal (like me), then make sure you are eating within your recommended limits by picking a lower iron cereal. Cereal is really a healthy breakfast (and can be a creative good dinner, if I’m honest). It can be a great source of fiber and B vitamins, but also a source of too much iron for many except the anemic. Besides the iron content of a cereal, fiber and sugar content should be evaluated when you buy cereal.

If you want to see how your favorite popular cereal stacks up for sugar, click here.

Do you have any favorite low iron cereals you enjoy? If you found this blog post helpful, please share comments and the post itself!

Color of Food: Hidden Secrets to Health?

Color of food: hidden secrets to health?

What does colored food mean to your health?

The color of food you eat can be a huge factor in determining the quality of your diet. The quality of your diet can hold the secret to great health. Foods can range in color from white to black, and everyone should think about how to utilize color when planning healthy meals. The types of chemicals found naturally in foods often determine the color of the food. These compounds are called phytochemicals, which is Greek for plant chemicals. What scientists have come to believe is that these natural plant chemicals serve to protect plants from disease. If we eat the plant, we also get some sort of health benefit. In fact, these phytochemicals are emerging in scientific research as key players in regulating health.

Phytochemicals color your food

The roles of phytochemicals are wide ranging- from protecting our genetic material to fighting inflammation, aging, and disease. In addition to imparting color to our food, they often confer the specific smell a food emits upon cooking, such as that distinctive odor from cooked broccoli or cauliflower. Like hot peppers or the flavors of onions and garlic? It’s all about the phytochemicals present in these foods.

Although we can use color to do a basic “decode” as to which phytochemicals are present in a particular food, it’s important to note that a given food item may have thousands of phytochemicals. For instance, a tomato may have 1000 or more identifiable phytochemicals. Scientists also feel that the phytochemicals found naturally in food actually work together. This would be an argument against taking individual phytochemical supplements. Additionally, it is unclear if supplemental forms of phytochemicals are absorbed as well as the compounds from food.

Color of food: a closer look at what the colors mean

Color of food: secret to your health

 

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Red foods

Lycopene colors foods red. All tomato based foods, pink grapefruit, guava, and watermelon contain lycopene. By acting as a very strong anti-oxidant and cancer fighter, lycopene protects your health. Early research studies have found that men who ate ten or more servings of tomato based foods or other pink/red foods weekly had a significant reduction in prostate cancer. Some studies also suggest lycopene protects against other cancers such as liver, skin, breast, and lung cancers. Newer research suggests the lycopene derived from tomatoes helped human subjects improve their cholesterol levels.

Heat and oil aid in increasing lycopene absorption. Therefore, Italian cuisine that has both tomatoes and oil is a great way to boost your dietary lycopene absorption.

Blue foods

Anthocyanin colors foods dark red to blue. Cherries, blueberries, purple grapes, raspberries, red cabbage, and cranberries are sources of anthocyanin. In addition to being anti-oxidants, anthocyanins also appear to reduce cholesterol production to help keep our arteries clear. Aiding immunity and boosting production of detoxifying enzymes are other possible benefits of anthocyanins.

Blueberries, in particular, have been evaluated for their impact on the brain. Years ago researchers fed chow rich in blueberry extracts to rats, and fewer age related mental changes were exhibited in contrast to rats that ate regular chow. This was the beginning of the “brain superfood” called blueberries. Current research continues to support adding anthocyanin rich foods to the human diet. One recent study supported incorporating blueberry juice concentrate into the diets of older adults of to aid brain function.

Black foods

Polyphenols, along with anthocyanins, help color foods black. Foods rich in polyphenols are also rich in anti-oxidants. Examples of black foods include prunes, dates, blackberries, figs, raisins, black beans, chocolate, and coffee. Dark chocolate is particulary high on the anti-oxidant chart. News every chocoholic loves to hear. And, our morning coffee? Studies have found that coffee polyphenols seem to protect against diabetes and certain cancers such as pancreatic cancer. If you need other beverages high in polyphenols, there is green tea and wine.

Orange foods

Beta-carotene colors foods orange. Beta-carotene is the plant derived form of vitamin A. Once eaten, it’s converted to vitamin A that can be used by the body. Beta-carotene rich foods include cantaloupe, acorn squash, carrots, pumpkin, guava, mango, sweet potatoes, and apricots.

Key health benefits are that it’s another anti-oxidant. It protects the skin, fights infection, regulates genes, and impacts reproduction. In particular, beta-carotene rich foods offer health benefits against various age related eye diseases.  

White foods

White foods like garlic, scallions, onions, and leeks contain the phytochemicals allicin and diallyl sulfide. The smell of garlic after cutting is due to the allicin.. Allicin may protect against certain cancers as well as decrease blood pressure. Diallyl sulfide also seems to offer protection against certain cancers such as stomach cancer.

Green foods

Green foods contain chlorophyll which may mask other colors such as the orange color of beta-carotene. It is safe to say that green colored foods contain a wide array of many types phytochemicals, vitamins and minerals. Cruciferous vegetables (broccoli, green cabbage, kale, Brussels sprouts) all contain sulforaphane. This phytochemial may act by detoxifying cancer causing compounds, limiting production of cancer causing hormones, and preventing tumor growth. Green fruits and vegetables are also sources of phytochemicals known to prevent macular degeneration. Macular degeneration is the leading cause of blindness in the US in those over 60 years of age.

Color of foods: a menu planning tool

Menu planning for a healthy future must include a rainbow of colors. By making sure there is a lot of color in your diet, you are making sure you get a wide spectrum of phytochemicals into your body. As you age, you then decrease your chances of heart disease, cancer, infection, eye diseases, and cognitive decline. You can’t go wrong with a plate full of color. Its the easiest way to improve the quality of your diet.

Ice Cream Calories: 6 Tips to Lighten Up

tips to decrease your ice cream calories and not increase your waistlineIce cream is a special summer treat. For many of us, summer is the time we went to the local ice cream shop for a special treat on a hot summer day. We did this as kids, and now with your own kids, you may be repeating family traditions. But, if you are like many Americans, it might be advantageous to know how to lighten the calories to help your waistline. If you are not careful, you can easily end up with an ice cream calorie equivalent of a whole day’s worth of calories!

Here are six tips to carry on with your ice cream tradition without increasing your waistline:

Avoid premium ice creams altogether 

A single 6 oz. scoop of premium ice cream can cost you 500 calories. Oberweis chocolate chocolate chip, chocolate marshmallow, chocolate almond, butter pecan, butter brickle, chocolate caramel crunch, cookie dough, and strawberry cheesecake flavors can all claim that calorie content! After you decide on your ice cream, you need to pick a cone or cup. Waffle cones generally have more calories (120-160 calories) than sugar cones (60-130). Pick the paper cup instead and you’ve saved yourself some calories without sacrificing much of the flavor!

Eat like a little kid to lower your ice cream calories

kids eating ice creamCalories and fat will always follow portion sizes, so you can either have a bite of someone else’s treat, or get yourself a kid scoop. A kid scoop is roughly 2.5-3 oz., so you can assume the calories are slashed 50% from the adult version, translating to much more calorie and fat control.

Exercise caution with low-fat and dairy free options

Don’t assume because the ice cream is low-fat that it is fine to have a double scoop! The Oberweis single scoop low-fat flavors range in calories from vanilla at 250 calories to chocolate marshmallow at 300 calories. Do the math and you can see how you might still get into a calorie bind by having a double scoop.

Dairy free ice creams are the current hot rage as the demand for healthier frozen treats has spiraled. These dairy free ice cream treats are made from almond, soy, and coconut milk and some also contain pea protein. While the dairy has been removed, the calories have not. Jeni’s Splendid Ice Cream roasted peanut butter and strawberry jam flavor yields 17 grams of fat and 270 calories per 2/3 cup. Ben & Jerry’s almond milk chocolate chip cookie dough flavor has 16 grams of fat and 350 calories for 2/3 cup. A better choice would be Talenti brand dairy and fat free mango sorbetto which will satisfy your sweet tooth for only 160 calories.

Avoid the final touches to lower those ice cream calories

Dipping your DQ vanilla cone in chocolate will add anywhere from 100-200 calories to your treat, depending on the size of cone you opt for. Adding  the candy pieces, whipped cream, and nuts will also give you some additional “energy” to the tune of at least 100 calories.

Go for cold alternatives 

Most ice cream franchises have healthier lower fat and calorie options for consumers.Better options include sorbet, low-fat frozen yogurt, and sherbet. Single scoop servings of these frosty alternatives may also be significantly lower in calories. A 4 oz. serving of sorbet can run your calorie tab 80-150 calories. Many frozen yogurt flavors are 150 calories or less per 4 oz. serving. While sherbet is virtually fat-free, the calories can start adding up as a 4-6 oz. single scoop of orange sherbet can run as high as 260 calories. If slashing fat is the objective, sherbet is a good way to go, but the calorie tab may run higher than anticipated.

Go to the supermarket instead 

There are so many frozen treats at your supermarket to take advantage of if you are trying to stay slim this summer. Spend a few minutes looking at the nutrition fact labels and pick a product that suits your palate and nutritional goal. There are many ice cream-like products hitting the mainstream and specialty grocery stores all the time that are both tasty and fit into anyone’s eating lifestyle.

If your full fat treat is a once in awhile treat, enjoy it! But if you frequent ice cream shops, then you’ll help your waistline by paying attention to the type and portion size of treats selected.

What do you opt for at the ice cream store? Can you share the nutrition information of your favorite frozen treat?

 

Keep Your Grilled Food Safe at the Plate

grilled fod

Keep your food safe to eat

With Memorial Day around the corner, grills will be fired up. Grilled food is usually considered healthy because it is cooked without fat. For instance, a typical 4-ounce chicken breast cooked on the grill contains about 7 grams of fat, while a 4-ounce serving of fast-food fried chicken contains about 17 grams of fat. To keep your healthy grilled foods safe to eat, food safety precautions should be taken.

Although your waistline is better off with grilled cuisine, the American Institute of Cancer Research (AICR) points out that grilling might increase the risk of cancer. Cancer-causing compounds called heterocyclic amines (HCAs) are produced when meat (eg, fish, beef, and chicken) is cooked at the high temperatures used in grilling and broiling. Other cancer-causing compounds called polycyclic aromatic hydrocarbons (PAHs) are formed when meat fat drips onto hot coals. As food cooks on the grill, flames and smoke help deposit the PAHs onto the food.

Making grilled food safer

There are steps that you can take to lower your risk of these potentially cancer-causing chemicals:

  •  Trim the fat. To minimize the PAHs from forming, trim as much fat as you can from the meat.
  •  Marinate. Some studies suggest that marinating meat before grilling may reduce the formation of HCAs.
  •  Precook. Pop the meat in the microwave to partially cook it before grilling.
  •  Use smaller cuts of meat. Smaller cuts take less time to grill. You can also flip your food often, which can further shorten grilling time.
  •  Remove charred parts. After grilling, cut off any charred parts from the meat.
  •  Eat your fruits and veggies. Add variety to your meals by grilling fruits and veggies instead of meat. Vegetables do not produce HCAs.

Other ways to be a safe grillmaster

  •  Frequently wash your hands and surfaces. This can prevent cross-contamination of bacteria, like E. coli.
  • Use separate plates. Use one cutting board for raw meats and a clean one for other foods in order to reduce bacteria crossover. Be sure to use separate plates, utensils, and platters for raw and cooked foods. For instance, if the raw  steaks are carried out on a platter and tongs are used for placing them on the grill, you must use a new clean platter and tongs for taking the cooked steaks off the grill when they are done.
  •  Keep the temperatures appropriate. Meats should be refrigerated while marinating and up to the point of being cooked. When the grilling starts, be sure the internal temperature of meats is appropriate to kill bacteria . Use a meat thermometer to check proper internal temperatures.
  • Refrigerate leftovers immediately. If left out more than one hour in hot temperatures or 2 hours in cooler temperatures they should be pitched.

A little precaution goes a long way in keeping your grilled food safe at the plate, both on this holiday weekend and all grilling season.  Happy Memorial Day!

Strong Bones: 5 Novel Foods for Osteoporosis Prevention

Osteoporosis: Silent Stalker

Osteoporosis is a public health problem that affects about 54 million people. It’s a condition where the bones become thin and then weaken. It can occur anywhere in the skeletal system and it’s always silent in terms of symptoms. When a fracture occurs, it is often life altering because it is difficult to repair the extensive fracture. I can still remember my sharp and nimble 85 year old grandfather stumbling on a hose and breaking his hip. He never came out of the surgery. Fortunately, a first line of defense is selecting foods for osteoporosis prevention. A diet with foods providing nutrients for bone strength starting early in life is key.
osteoporosis

Nutrients for Osteoporosis Prevention

Choosing the right foods for osteoporosis prevention will provide the best nutrients for bone strength. Most people know the importance of enough calcium and vitamin D for strong bones. Furthermore, we know diets rich in bone building nutrients early in life allow for stronger bones later in life. We all start losing bone strength as we age. Think of your skeletal system as a calcium bank that you start withdrawing from around 40 years of age. For that reason, the more strength in your bones earlier in life, the better off you will be when old.

Top important nutrients for bone health are calcium and vitamin D along with vitamin K, C, and A. Some recent studies have pointed out some novel foods that could help prevent osteoporosis.

Dried Plums (aka prunes)

According to researchers, prunes have a unique nutrient and dietary profile that seem to have a beneficial effect. A variety of phenolic compounds in this fruit may be the factor that helps prevent bone loss. As little as 6 prunes a day might be therapeutic.

Olives

It seems consumption of olives as well as olive oil improves bone health. The beneficial effect of olives and olive oil may be attributed to their ability to reduce inflammation.  Human studies have revealed that daily consumption of olive oil could prevent the decline in bone density and improve bone turnover markers.

Fish

The Framingham Osteoporosis Study has shown that people who eat at least 3 weekly servings of fish gained hip bone mass density over 4 years compared to people with low to moderate fish consumption. The correlation is due to a number of dietary factors. Fish is high in protein and also omega 3 fatty acids, which are known to decrease inflammation.

Beer 

Researchers have long known that silicon may contribute to bone mineralization. Silicon is available from drinking water and some foods. But, the silicon content of beer is relatively high. Researchers have noted that dietary silicon intake in men and women aged 30-87 years of age was correlated with a higher bone mineral density.

Wine 

In particular, the Framingham Osteoporosis study identified red wine as particularly beneficial to bone in women. This led to the thinking that perhaps the resveratrol found in wine was the protective factor. Resveratrol is a naturally occurring polyphenol abundant in wine, grapes, and some nuts. Researchers cautioned that moderation was key because excessive alcohol had a negative impact on bone density.

And, for information on getting enough vitamin D for strong bones, here’s more information!

For more detailed information on osteoporosis, visit here.

Has diet improved your bone density scans? How did you change your diet to build more bone density?

Without Wheat: Blueberry Streusel Teff Muffins

I decided to finally try using the teff flour I bought months ago. Muffins always seem like a forgiving baked product to start on, so teff muffins it was. It seems as though a lot of the available recipes require another flour in addition to the teff flour. The teff flour can make a drier product so a recipe that has sweet potatoes, bananas, applesauce, and berries would seem to be a good fit. I took a conventional recipe and modified the flours.

1/4 canola oil
1 cup skim milk
1/2 tsp. vanilla
1 egg
1 cup teff flour
1 cup Bob's Red Mill 1 to 1 Gluten free Flour
1/3 cup sugar
1 Tbsp. baking powder
1/2 tsp. salt
3/4 cup frozen organic blueberries, thawed and well drained

Streusel Topping:
2 Tbsp. flour
1 Tbsp. butter
2 Tbsp. brown sugar

Heat oven to 400º . Mix the streusel ingredients into a bowl and set asside. Generously grease or spray muffin pan. Mix the milk, oil, vanilla, and egg together. Stir in both flours, sugar, baking powder, and salt until moistened. Fold in the drained blueberries. Divide batter in 12 muffin cups. Sprinkle the streusel topping on top and bake for 20-25 minutes. Remove from the pan immediately.

These muffins, as is the case with all muffins, freeze well for a quick grab start to the day or easy snack. 

Yeild 12 muffins: Each muffin has 199 calories, 6 g fat, 30 g carbohydrates, and 4 g protein

If you are looking to experiment with another wheat free flour, try my buckwheat muffin recipe.

Have you used Teff flour in a baked product?

6 Food Staples for Healthier Eating: Stocking Your Kitchen

food staples prepared for healthy meal planningA “healthy” kitchen stocked with food staples is a pretty straightforward path to healthier eating. Who doesn’t care about healthy eating? I think most people would like to make better food choices, but end up floundering for a variety of reasons. Sometimes there is no healthy food in the house, they are tired, not motivated in the moment, or just too tired to care about eating a healthy diet. It’s important to keep in mind that a healthy meal does not need to be labor intensive and time consuming. Keeping basic food staples around can simplify the process of carrying out healthier eating. Here’s my list of 6 food staples and what you can do with it.

Vegetables

Everyone knows vegetables are important to a healthy diet. The problem is that even though people know this, they are not going out of their way to eat enough. I have not really figured out why, but I think it is because there is a bit more labor required in order to eat most vegetables. You know, scrape, clean, cut, etc. The “work around”  is to prep some for the week, and bag them up. For instance, if you like peppers, cut a few up for the work week and put your portions in Ziploc bags for the week. You will not need to stop and chop, just grab your portion. Don’t forget you can also drink your vegetables by stocking low sodium V-8 juice which is full of nutrients like potassium and vitamin C.

Fruit

Yes, it is good for you. No, it does not contain too much sugar and is ok to eat even if a diabetic. While we do not have a ton of choices in the Midwest right now, every store has a nice variety of bagged organic frozen fruit. Keep it on hand to use as a smoothie.  When I am hard pressed for good nutrition on the run, I love doing the smoothie trick.  Want to increase the protein? My trick is to add 1/2 cup of cottage cheese to the mix which boosts the protein to 15 grams.  Smoothie recipe.

Grains

Despite all the negative comments regarding carbohydrates, grains are an important part of a healthy diet.  Grains provide fiber and B vitamins. They can be dished up differently for different people. Whole grain pasta, crackers, and cereal can keep in the cupboard as a staple side dish or even eaten as an occasional entrée.  I frequently have sheepish clients say they eat cereal for dinner. Guess what? I have done that as well topped with a fruit such as a banana or strawberries. As with the vegetables, planning ahead and freezing some grain based foods also works to foster a healthier diet. Freezing wheat free muffins and gluten free waffles for later use is super helpful. Wondering how to buy a loaf of bread, here are some tips.

Milk or milk substitute

I’m lactose intolerant, so I keep lactose free milk in my kitchen. I also enjoy kefir for my smoothies. If you don’t want to drink cow’s milk, you should still have a milk alternative in your kitchen. Milk alternatives are typically fortified with calcium and will have a similar calcium content to cow milk. Options are: almond, soy, rice, hemp, or the now popular oat milk.

Eggs 

Despite the new bad press, an egg is a wonderful package of nutrients for very few calories. Eggs have high quality  protein and the cholesterol content of eggs has been declining. Today, eggs such as EggLands Best Eggs have omega-3 fatty acids and are a source of vitamin E.  An average egg has only about 180 mg. of cholesterol. If you still want to decrease your dietary cholesterol while eating several eggs, consider mixing a whole egg with an egg substitute like Egg Beaters.

Frozen Meals

Healthy frozen dinners are included in my list of important food staples. I can pretty much guarantee that a Healthy Choice or Kashi brand frozen meal is going to be a healthier option than heading to your local fast food joint. When time is tight or energy is already spent, having a few of these on hand can save the day. Many frozen dinners are now lower in sodium, fat, calories, and preservatives, but high in flavor. Don’t forget, you can freeze your own meals as well.  Double up your recipe, and freeze the other half.

Do you have more tips for fast healthy eating?

Leftover Turkey Scraps: New Comfort Food Recipe

Those turkey scraps that don’t fit nicely on a serving platter for Thanksgiving lend themselves very well to a favorite family recipe of mine. I would put these croquettes in the “comfort food” category. They are easy to make, use up all your leftover meat scraps, and are a healthy meat entrée. Enjoy the whole traditional bird on Thanksgiving, then enjoy this great leftover dish later in the week.Turkey Dinner

Take all those scraps of turkey and place into a food processor or a blender. This recipe calls for about 2 cups of shredded meat. The meat mixture will be mixed with a light roux sauce to bind it and then baked in the oven for a healthier alternative to a traditional fried croquette recipe.

 

For the croquette meat mixture you will need:

2 cups of chopped or shredded leftover turkey
dash of salt and pepper
1 tsp. lemon juice (optional)
1 tsp. chopped parsley (optional)

Combine these ingredients in a mixing bowl and set aside.

Next, make the light roux sauce. 

You will need:

4 Tbsp. butter
1/3 cup flour
1/4 tsp. salt
dash of pepper
1 cup milk

Melt the butter in a saucepan. Add the flour and seasonings and blend. Slowly add the one cup of milk, stirring continually with a wire whisk until the mixture thickens. After the mixture thickens, add into the chopped meat mixture.You want the mixture to be firm enough to shape, so use only part of the sauce mixture initially, and then added the rest as needed. It is helpful to chill the mixture for awhile in order to allow for shaping the mixture into firmer patties.

After the roux sauce and chopped meat are mixed together, shape your croquettes into eight hamburger like patty shapes.

The next step is to coat the croquette patties with the bread crumbs. 

You will need:

1 cup fine bread crumbs
1/4 cup butter
one egg with 1 tbsp. water or alternatively you may use eggbeaters

Croquettes ready to pop in the oven

Place the butter in a shallow baking dish and melt.  Dip the croquettes into the bread crumbs, egg, and then back into the bread crumbs.  Next place the breaded croquettes into the melted warm butter and coat all sides. Preheat the oven to 350 ° and bake for about 30 minutes until crisp. This can be served with a dollop of any leftover roux sauce if not needed for the croquette mixture. Garnish with a sprig of parsley and enjoy that turkey again.

Nutrition information per croquette:

200 calories

9 grams of fat

15 grams of protein

15 grams of carbohydrate

360 mg sodium

Tip

If you would like to decrease the fat and calorie content further, skip rolling the bread coating mixture in the melted butter.  Turkey scraps can also be frozen to make this recipe at a later time. And, no turkey?  This recipe also works very well with leftover chicken.  Bon appetit!

 

 

The Old Diet Issue is STILL the New Issue: Easy Steps to Up Your Intake of Fruits & Veggies

I’ve had my nutrition practice for 29 years this month! Despite all the new ideas revolving around the best way to eat a healthy diet, some American food patterns haven’t changed in nearly 30 years-namely not eating enough fruits and vegetables. I often ask myself what is going on, because so many clients are adamant that they love fruits and vegetables. Reviewing their food records, however, tells another story. While they may indeed “love” fruits and vegetables, they are not eating enough of them. So, here are some very easy ways to continue tackling this very-longstanding dietary problem sans becoming a vegan:

Apples. Prepare another way! Fall is the time many families pick apples. All those apples do not need to be eaten raw, turned into calorie laden pie, or smeared with peanut butter. Instead, cut up an apple, zap it in the microwave for about 1.5 minutes. Sprinkle with cinnamon, nutmeg, and garnish with dab of whipped cream or ice cream (dab is the operative word here). Now you have a tasty apple disguised as dessert. This is a great way to get a toddler interested in and able to start eating apples even before all the teeth are in. And, for the older crowd, the calories are a lot less than apple pie.

Pumpkin. Eat crust-less pumpkin pie for breakfast!  My three kids loved this breakfast food when growing up. And, I still enjoy it myself.

15 oz. Can pumpkin pie
 1 can evaporated skim milk
 2 large eggs
 1 tsp. ground cinnamon
 ½ tsp. ground ginger
 ½ tsp. ground cloves
 ½ tsp. salt
 1/2 cup sugar
 1/2 cup Bisquick mix

Directions~
Spray Pam or vegetable spray on a glass pie plate. Mix all ingredients together. Pour into pie pan and bake in a pre-heated oven at 425 degrees for 15 minutes. Then reduce heat to 350 degrees and continue baking about 45 minutes or until a knife inserted near the center comes out clean. Note: the texture of the crust-free pie is souffle like. The Bisquick mix adds enough texture to the pie to allow it to be cut into pie shaped wedges. Serve plain or top with dab of whipped cream or ice cream.

Berries.  While lots of people think of smoothies as a way to boost your fruit and vegetable intake, most people make it too complicated. I like to include one banana to thicken the smoothie, add a cup of berries, and 3/4 cup skim milk, soy milk, or orange juice. If you want to make it taste like cheesecake, add a small amount of cottage cheese. Straws are necessary. This is great for kids and adults on the run.

Spinach. Add it to lasagna, soups, omelets, or one skillet meals. This evening, my husband made an impressive vegan pasta dish with lots of tomatoes and spinach. It was a “keeper recipe” and used a lot of spinach. One-Pot Pasta with Spinach and Tomatoes.

Getting 5 or more servings of fruits and vegetables in your daily diet has a huge impact on the overall nutritional quality of your diet.

What tips do you have for this age old eating problem?