by kelsey | Mar 28, 2018 | Cooking Tips, Diet, Food, Heart Health, Weight Management, Wellness/Health
As we finish out the month of March and National Nutrition Month, I thought I’d test your nutrition knowledge with a little quiz. No cheating by looking at the answers at the bottom! 😉
Nutrition Month Quiz
1. True or false? Each one of us holds the tool to make healthier food choices.
A. True
B. False
2. According to the Dietary Guidelines for Americans, you should “Focus on _____” as you plan your eating pattern.
A. Calories
B. Trying new foods every day
C. Variety, nutrient density, and amount
D. Added sugars and saturated fat
3. Which of the following is not one of MyPlate’s food groups?
A. Protein
B. Fats/oils
C. Fruits
D. Grains
4. True or false? How much we eat is as important as what we eat.
A. True
B. False
5. Fill in the blank. Making small shifts in what you eat _____ add up over time.
A. Can
B. Cannot
Answers:
- A. True. That quote actually comes straight from the Nutrition Month homepage at the Academy of Nutrition and Dietetics. It’s one of the inspirations for this year’s slogan. You have the power to change and improve your eating pattern.
- C. Variety, nutrient density, and amount. These are the 3 keys to a healthful eating pattern. According to the guidelines, “To meet nutrient needs within calorie limits, choose a variety of nutrient-dense foods across and within all food groups in recommended amounts.”
- B. Fats/oils. MyPlate is made up of fruits, vegetables, grains, protein, and dairy. Although MyPlate addresses fats and oils, they do not get their own space on the plate graphic and are instead incorporated within the other food groups.
- A. True. That’s actually a central tenet of this year’s National Nutrition Month celebration. For more information, visit eatright.org.
- A. Can. That’s right, those small shifts can actually make a huge impact. Plus, smaller shifts are easier to sustain over time.
https://foodandhealth.com/nutrition-month-quiz-best-fork/
-Kelsey
by kelsey | Mar 20, 2018 | Diet, Etc., Family, Food, Wellness/Health
If you ate today, be sure to thank a farmer! Today is National Ag Day! Consumers want to know where their food comes from, yet know very little about how food gets from the farm to the dinner table; in fact, most consumers today are three generations removed from the farm. For example, one thing consumers are unaware of is that milk travels from the farm to grocery store in about 48 hours. In addition, some criticize farmers because they use GMO (genetically modified organisms) seeds and hormones in cattle to promote growth. Farmers understand the science behind these products and why they should be used: by using them, they can use less water, less pesticide and herbicide, and produce enough yield to feed the world! Without these scientific advancements, we would not be able to feed the starving world! Farmers share the same values as consumers on many topics including those related to producing nutritious food, environmental stewardship and animal care. This is not a just a “job” for them, it is their life! Check out the information and facts below!
What Is Ag Day All About?
Ag Day is about recognizing – and celebrating – the contribution of agriculture in our everyday lives. The National Ag Day program encourages every American to:
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Understand how food and fiber products are produced.
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Value the essential role of agriculture in maintaining a strong economy.
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Appreciate the role agriculture plays in providing safe, abundant and affordable products.
Why Celebrate Agriculture?
Agriculture provides almost everything we eat, use and wear on a daily basis. But too few people truly understand this contribution. This is particularly the case in our schools, where students may only be exposed to agriculture if they enroll in related vocational training.
By building awareness, the Agriculture Council of America is encouraging young people to consider career opportunities in agriculture.
Each American farmer feeds more than 165 people … a dramatic increase from 25 people in the 1960s. Quite simply, American agriculture is doing more – and doing it better. As the world population soars, there is an even greater demand for the food and fiber produced in the United States. https://www.agday.org/promote
Here are few fun facts for you about agriculture in South Dakota include:
- 98% of farms in South Dakota are family owned and operated – in fact, over 2,500 South Dakota farms have been in the same family for more than 100 years.
- The average size of a farm in South Dakota in 2016 was 1,397 acres.
- The average age of a South Dakota farmer is 57 years.
- There are 46,000 producers in South Dakota on 31,000 farms or ranches.
- Each year, one South Dakota producer raises enough food to feed 155 people in the U.S. and abroad.
- South Dakota’s agriculture industry has a $25.6 billion economic impact each year. With more than 19 million acres of cropland and 23 million acres of pastureland, our farmers and ranchers are one of our economy’s key drivers.
- In addition to generating 20% of our state’s economic activity, production agriculture and its value added industries employ over 115,000 South Dakotans.
Here are some fun facts about dairy production:
- Milk takes about 48 hours to get from farm to store. Thanks to hardworking dairy farmers for making our food fresh & local.
- Between 1944 and 2007, milk production has quadrupled but emits 63% fewer greenhouse gasses, requires 90% less cropland and consumes 65% less water.
- Cheers to the dairy farmers working hard to make the milk behind our pizza!
- Take this 10-stop video tour to see how milk from real cows, on a Midwest farm, becomes dairy foods you love. Use your smartphone, tablet or computer for an insider’s view of dairy farm living: http://bit.ly/MidwestFarmTour
- Delicious dairy comes from local farms – see for yourself: http://bit.ly/MidwestFarmTour
Producing the food that you put on your table, truly is a labor of love and hard work, so in celebration of National Ag Day, I encourage you to thank our local farmers for helping put that delicious food on your table and the clothing on your back… and take extra appreciation of it!
To all of you that work in acres, not hours. We thank you!
Below are some pictures of my favorite farmers: my husband Adam and son Corbin! Ag is our life and we are thankful for all it offers us!
Beautiful summer day to check cows in the pasture and give them some mineral.
Combining beans with Dad.
Playing in the corn! Gotta scoop up that corn in his payloader!
Corbin is an animal lover!! He loves his baby calf here at the Black Hills Stock Show!
Checking out Uncle Ben’s pigs!!
-Kelsey Raml, MS, RD, LN
by kelsey | Mar 14, 2018 | Cooking Tips, Diet, Etc., Weight Management, Wellness/Health
“National Nutrition Month® 2018
National Nutrition Month® is a nutrition education and information campaign created annually in March by the Academy of Nutrition and Dietetics. The campaign focuses attention on the importance of making informed food choices and developing sound eating and physical activity habits.
“Go Further with Food” is the theme for 2018, and its importance is timely for many reasons. Whether it’s starting the day off right with a healthy breakfast or fueling before an athletic event, the foods you choose can make a real difference. Preparing your foods to go further, by planning meals and snacks in advance can also help to reduce food loss and waste. This year’s theme for National Nutrition Month® encourages us to achieve the numerous benefits healthy eating habits offer, but it also urges us to find ways to cut back on food waste. Learning how to manage food resources at home will help you “Go Further with Food”, while saving both nutrients and money.
Key Messages:
- Include a variety of healthful foods from all of the food groups on a regular basis.
- Consider the foods you have on hand before buying more at the store.
- Buy only the amount that can be eaten or frozen within a few days and plan ways to use leftovers later in the week.
- Be mindful of portion sizes. Eat and drink the amount that’s right for you, as MyPlate encourages us to do.
- Continue to use good food safety practices.
- Find activities that you enjoy and be physically active most days of the week.
- Realize the benefits of healthy eating by consulting with a registered dietitian nutritionist. RDNs can provide sound, easy-to-follow personalized nutrition advice to meet your lifestyle, preferences and health-related needs.” Source: https://www.eatright.org/food/resources/national-nutrition-month/national-nutrition-month-celebration-toolkit
Nutrition is one of the leading lifestyle factors in disease prevention and health promotion. Registered Dietitians provide nutrition therapy by applying our science and medical background into practical and applicable ways for people to improve their nutrition status. We are highly qualified food and nutrition experts who have met the academic and professional requirements, which include earning at least a bachelor’s degree, completing a supervised practiced program, and passing a national registration exam. In addition, continuing education is a requirement in order to keep our registration active.
Registered Dietitians offer a wide variety of knowledge and experience in various settings from clinical, community, media, and public policy. The RD can provide the patient or client with a confident, accurate, and credible information.
Many states have licensure laws that require certain qualifications to be able to practice medical nutrition therapy. South Dakota does have a licensure law and requires all Registered Dietitians to be licensed with the state. The initials “LN” indicate Licensed Nutritionist behind my name. Credentials are essential for ensuring you are getting safe, accurate, and science-based nutrition information.
RDs often get a bad rap for being the so-called “food police” but in reality, we’re just here to help you learn how to make healthy choices to help you be healthy and aid in disease prevention. We can create individualized plans and approaches to improving nutrition that fit you and your lifestyle!! I am thankful I get to practice my skills and passion in a great community like Watertown!I have really enjoyed working with you all and I look forward to continuing to share my passion for nutrition with you all in the years to come!
Happy RD Day! Be sure to eat an extra serving of fruit or veggies to celebrate the field of nutrition today! 😉
-Kelsey Raml, MS, RD, LN
by kelsey | Feb 14, 2018 | Cooking Tips, Diet, Food, Weight Management, Wellness/Health
Today is not only Valentine’s Day, but it’s Ash Wednesday and the start of Lent…which means we eat more fish! Fish is not the most popular protein in our area since we are a land locked, northern state. Our mid-western diet typically includes proteins from beef, chicken, and pork…and fish often gets overlooked. During the Lenten season, it’s a good time to try out some new varieties and types of fish as they are better stocked and often times are better priced (ie- salmon, mahi-mahi, talapia, etc). The frozen bags of fish often have the filets in individual servings or two servings in a wrap so you can just take out as much as you need and then put the rest of the bag back in the freezer. Fish is a very lean and low fat protein so if you are watching your weight, it’s a good choice. Another benefit of some types of fish is the omega 3 fatty acids. Fatty fish such as herring, trout, tuna, mackerel, seabass, and salmon have these good fats. Our fresh water fish from around here such as walleye, northern, and perch, do not have these fats, however they are still lean proteins. It is recommended to incorporate two servings of fish into your weekly intake, so get into the habit of this during Lent and it could stick!
When we eat fish, we often think of it as breaded and fried, however that is not the healthiest choice. Instead of frying try these cooking methods:
•Grill: Season the fish with herbs and spices and a little lemon juice (from real lemons!). Lightly brush the fish with a little olive or canola oil so it won’t stick to the grill and cook for 10-20 minutes. The picture shows one of my favorites: grilled shrimp.
•Saute: You can saute any type of skinless fish. Again, season as desired and then heat a little olive or canola oil in the skillet on medium-high. Cook the fish for 2-3 minutes on both side.
•Poach: Place the fish in a saucepan or deep skillet and add enough stock, water, or wine to barely cover the fish. Add your seasonings, herbs, or spices and bring the liquid to a simmer on medium heat. Simmer for 10 minutes or until the center is opaque. Then you can dress it up with a sauce if desired.
•Bake: lightly coat a baking sheet with cooking spray and arrange the seasoned fish fillets on the sheet with seasoning. Bake for 7-10 minutes…you do not need to flip the fish. You can also put the fish filet in tin foil so the seasonings and herbs really flavor the fish.
•Broil: season the fish filet and brush with olive oil. Place on a broiler pan rack and broil 4-6 minutes on each side.
•If you choose to fry, try making it a little healthier by using an egg white to coat your filet, use canola oil to fry in, and instead of the white flour coating, try whole grain cracker or bread crumbs.
•When your fish is opaque and flakes easily, your fish is fully cooked.
Give it a try…you may be surprised how much you like it!
-Kelsey
by kelsey | Feb 13, 2018 | Cooking Tips, Diet, Food, Weight Management, Wellness/Health
Do you have your Valentines ready to go for tomorrow? Besides a lot of love in the day, Valentines day is known for chocolate! The one item that seems to make everyone happy, but may not be the healthiest of treats for us to enjoy. This Valentine’s day you can enjoy your delicious treat without feeling guilty. Although chocolate may not seem healthy, there are some perks to eating chocolate. Dark chocolate is good for the heart and lowers high blood pressure. So when you’re thinking of getting your loved one that nice box of chocolates, maybe go for a box of Dark Dove Chocolates. If you don’t like eating the dark chocolate plain you can melt the chocolate and dip it in strawberries. It is a treat that will leave your taste buds wanting more and you will find it easy to prepare. If you want to stay sugar free, try making sugar free gelatins in a shape of a heart. Add fat free whip cream on top for a little extra punch to the dessert. If you want choices and variety to your dessert try a chocolate fondue. Melt chocolate and choose sides to dip into the chocolate. Some choices of sides could be bananas, strawberries, pretzels, pineapple, marshmallows, dried apricots, pear slices, apples, or any of your favorite snack foods! If you want to add more to your sweet tooth, try a sherbet ice cream with a dark chocolate topping. If you crave a saltier valentine’s day treat then you can try a trail mix with mixed nuts, sunflower seeds, raisins, pretzels, marshmallows, dark chocolate m&m’s, or a low fat candy such as Twizzlers.
Enjoy and Happy Valentine’s Day!
Kelsey
by kelsey | Feb 8, 2018 | Cooking Tips, Diet, Food, Heart Health, Weight Management, Wellness/Health
In celebration of National Heart Month, I think it’s fitting to discuss the significance diet and activity play in promoting a healthy heart. Heart disease is the number one killer of Americans and affects both men and women. Genetics do play a role, however a heart healthy diet and and regular activity can help minimize the effects and complications of heart disease. Whether you have heart disease in your family or not, it’s still good to follow a heart healthy eating plan. Highlights of the diet include:
- Lots of fruits and veggies! I’m sure you already knew this one, but the benefits of getting your 5 a day servings of fruits and veggies are worth reminding you again. Most of us know this, the hard part is doing it. Try adding them to your meals, have fruit as a snack, get a double serving to help you reach this goal.
- Fiber! Fiber is very beneficial in combating heart disease. Incorporating more whole grains (and fruits, veggies, and beans/lentils) into your diet will increase your fiber and aid in heart health. Oatmeal, brown rice, wild rice, whole grain noodles, whole grain breads, and even popcorn are considered whole grains. Aim to get at least 25-35 g/day.
- Choose lean proteins. Decreasing the amount of saturated fat in your diet will help reduce plaque buildup. Choose white meat poultry without the skin, 90% or greater lean hamburger, fish, beans, etc….stay away from processed meats! Fatty fish such as salmon, tuna, herring, and trout offer additional benefits as they are loaded with healthy omega 3 fatty acids.
- Choose healthy fats. Incorporating more plant fats such as canola oil and olive oil into your diet and reducing your intake of saturated and trans fats has been shown to improve heart health. You want to choose foods that are lower than 5-8g of total fat per serving and <3g saturated and trans fat per serving and limit your total fat consumption to 50-75g/day. Choosing low fat dairy products will help reduce the amount of saturated fat in your diet as well.
- Hold the salt! Excess sodium can increase blood pressure and cause heart failure. Aim to keep your sodium intake below 2400mg/day. You can do this by doing more home cooking, avoiding boxed or packaged goods, cooking with salt free seasonings, and not using table salt.
- Exercise! At least 30 minutes of exercise a day has been shown to improve heart health. If you can do more, the better!
Making small changes or substitutions will help you have a healthier heart and reduce risk for disease. Reading labels is really essential to help you make good choices, so take some time in the grocery store and really examine the products to ensure you’re making healthy choices!
-Kelsey
