by kelsey | Jun 19, 2018 | Cooking Tips, Diet, Food, Weight Management, Wellness/Health
Eating healthy on the go can seem difficult at times, however there are many things you can do to make it a little easier! Here are 4 tips that will save you time while still eating healthy nutritious food!
- Plan Ahead: On Saturday or Sunday, take a look at what your week ahead is going to be like. It can be very helpful to write out your schedule so you can see the times in your week where you may be on the go and extra busy. From there, decide on a few meals that would be easy to prep and that will provide you with energy for those busy days. Also, decide on some easy to grab snacks that you can keep with you.
- Meal Prep: If you have looked at your week and you know you will not have time to cook for yourself, meal prep a few staple items that you can easily grab out of the fridge on your way out the door. This can be something as simple as brown rice, baked chicken, and a side of vegetables. A few breakfast ideas include overnight oats, protein balls, hardboiled eggs, and precut fruit that you can throw in a blender and make a smoothie with. Whatever your food choice may be, meal prepping can be a helpful way to prepare meals for a few days at a time.
- Prepare Extra Food: If meal prepping isn’t really your thing, it’s okay! Another easy way to save time is to prepare extra food when you do cook. If you have time to prepare a healthy dinner, make a few extra servings that you can save for lunch the next day.
- Snack Up: Having healthy snacks on hand will keep you from purchasing quick and unhealthy choices when life gets a little busy. A few good ideas include fresh fruit and vegetables, nuts, trail mix, cheese, pretzels and hummus, yogurt, and peanut butter on whole wheat bread.
- Hydrate: This last tip is so important! The last thing you want to happen when your busy is to become dehydrated. Keep water with you at all times and drink it throughout the day. You can always spice your water up by adding in fresh fruit or sipping on unsweetened iced tea.
Utilize a few of these tips to make healthy eating a little bit easier when you have a busy schedule or when you are on the go! Eating healthy and staying hydrated will provide you with the energy that you need to get through your day!
-Kylie Serie, SDSU Dietetic Student
by kelsey | Jun 12, 2018 | Diet, Food, Weight Management, Wellness/Health
June is national dairy month, thus it’s a great time to recognize and discuss the benefits we can get from dairy in our diets.
Cow’s milk is the richest source of well-absorbed calcium and is actually absorbed better (about 25%) than the calcium in soy milk. There is about 300 mg of calcium in an 8 oz serving of milk and we recommend getting at least 3 servings of dairy a day. A serving is equal to an 8oz (1 cup) serving of milk, 6 oz tub of yogurt, 1 oz cheese, 1/2 c cottage cheese. In addition to calcium, cow’s milk is an excellent source of phosphorus, vitamin B12, potassium, riboflavin, vitamin A, vitamin D, protein, and niacin…totalling 9 nutrients compared to only 4-5 nutrients found in soy and almond milk.
There are many other types of “milks” out there such as almond, rice, coconut, and soy, however these drinks are not the same as cow’s milk in regards to the nutritional qualities. Many of these milks use fortification (adding nutrients), whereas the nutrients are found naturally in cow’s milk. Below is a list from the Midwest Dairy Association about these beverage’s nutrient sources and nutrition quality (http://www.midwestdairy.com/0p335/dairy-imitators/)
“Soy beverages are made from soybeans and are a good source of protein. However, according to the Protein Digestibility Corrected Amino Acid Score (PDCAAS), soy protein is a lower quality protein than the whey protein found in dairy products.
Rice-based beverages are generally processed from brown rice and are fortified with nutrients such as calcium and vitamin D. Rice beverages typically contain only one gram of protein compared to eight grams in cow’s milk.
Nut-based beverages can be ground from any nut and the most popular is almond. Almond beverages only supply one gram of protein per serving and lack many of the natural benefits found in almonds.
Seed-based beverages, such as hemp, are newer to the marketplace. Their nutritional benefit is touted to be their omega fatty acid content. Similar to the other beverages, they also fall short on protein.”
Often times, these other “milks” contain higher sugar content, less calcium, less protein, and are absorbed less than those benefits in cow’s milk. Now if you have a lactose intolerance or milk allergy, these are certainly options for you, however if you do not have an allergy or intolerance, I highly encourage you to work towards getting your 3 a day servings of dairy and preferably low fat dairy. It will not only provide you with excellent vitamins and minerals to keep your bones and muscles healthy and strong, it will also provide you with an excellent source of protein.
For more information on the benefits of dairy, you can visit www.midwestdairy.com.
I know I will enjoy a nice glass of cold milk tonight with supper, I hope you do too!
-Kelsey
by kelsey | May 23, 2018 | Cooking Tips, Diet, Food, Wellness/Health
Memorial Day is just a few days away and I am guessing many of you have picnics and outdoor cooking/eating plans! Practicing proper food safety is essential with summer outdoor cooking. Here are some easy tips to make sure that you and your family have the safest and best picnics possible this summer:
•Safe food handling◦Wash your hands before preparing your food and when dealing with meats and fresh produce. Try to limit cross-contamination by cleaning prep surfaces often. If you don’t have running water where you are, be sure to bring anti-bacterial wipes with.
•When putting your beautifully prepared food in a basket make sure that you have utensils for raw food and cooked foods. If you have uncooked meats like hamburger, chicken, etc., make sure that they are packed in secure containers that won’t leak. Pack them together and at the bottom of the cooler in case juice from the food leaks.
•One recommendation for properly cooked food would be a food thermometer. Make sure that your grilled foods reach a temperature of 145 degrees Fahrenheit for steaks, roasts, and chops, 160 degrees for ground meat and 15 degrees for poultry.
•Chilling picnic foods◦Keep food at or below 40 degrees F
◦Pack in insulated cooler with ice or ice packs
◦A filled cooler keeps cooler longer than a partially full cooler
◦Have meat thawed in the refrigerator before your put in the cooler
◦Wait until the last moment to put perishable food items in the cooler
◦If bringing food and drinks, try to keep drinks in separate cooler◾This will allow for less cool air to escape when getting beverages from cooler
◦Keep cooler in the shade
◦If perishable food left out for more than two hours throw away. If it is especially warm (greater than 90 degrees F) throw away in one hour
◦Keep cooked food above 140 degrees
Most of all enjoy the fun times spent with family and friends!
-Kelsey
by kelsey | May 22, 2018 | Diet, Food, Holidays, Weight Management, Wellness/Health
The official kick off to summer and picnic season is this weekend: Memorial Day Holiday! This time of year always bring great cookouts and picnics. Typical picnic foods consist of burgers, brats, hotdogs, chips, and high calorie salads such as macaroni and potato salads. These are all very tasty foods, but they are also all very high in calories, fat, and sodium. Cookouts don’t have to bust the calorie bank. Choose your foods wisely and plan your menus to include a few healthy options and make substitutions like the meal examples below to help you fully enjoy each cookout while aiding in a healthy heart and waistline.
Eat This
90% lean hamburger with whole wheat thin bun
Grilled chicken breast
Grilled shrimp
Tossed Salad with light dressing
Fresh veggies with light ranch dip
Baked chips
Fruit salad
Angel food cake with light cool whip and strawberries
Unsweetened Tea with Lemon
Not That
80% lean hamburger with white bun
Hot dogs
Brats
Excess portions of: macaroni salad, potato salad, baked beans
Brownies
Kool-Aid
Regular pop
-Kelsey
by kelsey | May 16, 2018 | Cooking Tips, Diet, Food, Weight Management, Wellness/Health
The weather is getting warmer, days are getting longer, and school is almost out. Summer! This is the perfect time to improve your wellbeing and enjoy the season. Here are a few simple steps to boost your personal health this summer:
- Berries
- Add a cup of mixed
- fresh berries to your day – blackberries, blueberries, or strawberries. They will help you load up on antioxidants, which may help prevent damage to tissues and reduce the risks of age-related illnesses. Berries are also rich in fiber, which helps keep cholesterol low and may even help prevent some cancers.
- Fruit-Infused Water
- Tired of plain old water? Add some extra flavor by throwing in some fruit with your water! This is a healthier option than juices or energy drinks and adds tons of nutrients to staying hydrated in the summer heat. Some ideas:
- Orange-kiwi
- Raspberry-mint
- Blueberry-lime
- Lemon-cucumber
- Strawberry-basil
- Get Outside
- To improve your stress level, get outside and plant a small garden, cultivate a flower box, or plant a few flower pots. Being outdoors can help create a positive attitude and boost your mental health.
- Take advantage of the nice weather and pick an outdoor activity – going on a hike, taking a walk, playing games with your children – to get some physical activity.
Angel Rasmussen, SDSU Dietetic Student
by kelsey | May 8, 2018 | Cooking Tips, Diet, Food, Heart Health, Weight Management, Wellness/Health
May is beef month so I thought it’d be fitting to talk about this powerhouse lean protein!
Did you know that beef is 20% leaner than it was about 15 years ago? There are at least 29 cuts of lean beef which means they meet the government guidelines for lean, meaning each cut has less than 10g of total fat, less than 4.5 g of saturated fat, and less than 95mg of cholesterol (in a 3 oz serving). Lean beef is also a great source of multiple vitamins and minerals such as vitamin B12, selenium, zinc, niacin, vitamin B6, phosphorus, iron, and choline. Here are some tips for you to make beef a part of your heart healthy meals:
- Look for key words such as “round” or “loin” …these are typically leaner cuts
- Choose 90% or greater lean beef. This means in a 3oz serving there is less than 5g of fat in it.
- Use healthy cooking methods such as grilling, broiling, baking, roasting, or braising. The less tender cuts can be marinated in a tenderizing marinade such as salsa or light Italian dressing.
- Trim the fat! Trimming the fat before cooking will help eliminate some of the fat from the cut.
- Cook with fresh ingredients such as lemon juice, peppers, onions, garlic, and herbs instead of adding extra fat to the cut.
- Practice portion control. Select the 3-5 oz serving over the 10oz.
Balance is key to a healthy diet, so be sure to include your fruits and veggies and whole grains along with your lean meat to create a healthy plate. All meat is required to have the nutrition content (label) posted by it in the grocery store. Be sure to use this when you’re selecting your cuts of meat and pay special attention to the total fat and saturated fat content. If you want to learn more about the benefits of beef and explore healthy recipes check out these websites: www.beefnutrition.org and www.beefitswhatsfordinner.com.
-Kelsey
