"Let food be thy medicine and medicine be thy food" - Hippocrates

Saturday, November 20, 2010

DOES YOUR BREAKFAST MAKE YOU AMAZING?

The other day I received a promotional packet and a sample (getting food samples is the best part about being a dietitian!) from Quaker Oats promoting their new Hearty Medleys Instant Multigrain Cereal. Of course we have all heard it over and over, breakfast is the most important meal of the day.
And apparently, Quaker has partnered with Biggest Loser fitness trainer Bob Harper in an effort to help Americans jump start their day and reset their mornings in a healthier, more positive way.I applaud their efforts to encourage people to eat breakfast; however, you might want to read the label on Quaker's latest creation a little closer.

Front of package- Loaded with Real Fruits & Nuts

Serving size: 1 pouch
130 calories, 2.5 g fat, 135 mg sodium, 27 g carbs, 11 g sugar, 3 g fiber, 3 g protein


INGREDIENTS: MULTI GRAIN BLEND (WHOLE GRAIN ROLLED RYE,WHOLE GRAIN ROLLED OATS, WHOLE GRAIN ROLLED BARLEY), SUGAR, WHOLE GRAIN ROLLEDWHEAT, ALMONDS, DEHYDRATED APPLES (TREATED WITH SODIUM SULFITE TO PROMOTE COLORRETENTION), SWEETENED CRANBERRIES (CRANBERRIES, SUGAR, CITRIC ACID, ELDERBERRYJUICE CONCENTRATE, CHERRY JUICE CONCENTRATE), OAT FLOUR, SALT, CINNAMON,NATURAL FLAVOR.

So the nutriton doesn't look that bad (especially compared with a donut or other pastry) but it is not that great when compared with regular oats.

Regular Oats (per 1/2 cup dry): 150 calories, 2.5 g fat, 0 mg sodium, 27 g carbohydrate, less than 1 g sugar 4 g fiber, 5 g protein

Back to the Hearty Medleys, there is not a distinction between added sugar and natural sugar on the label, so you have to read the ingredients list more closely. Notice that the second ingredient is SUGAR. That means that most of the 11g of sugar on the label is indeed added sugar. Now this doesn't seem like alot and only equates to 44 calories, but it all adds up. Keep in mind that sugar is okay in moderation, but it really doesn't have any nutritional benefit. And just a comment about the sodium 135 mg is not alot (only 6% of the daily value) but again it all adds up. Finally, 130 calories isn't much. Not necessarily a hearty breakfast on its own. I would be starving by mid-morning!

So Quaker Hearty Medleys is not a bad choice as compared with other breakfast offerings (bagels, donuts, croissants, etc), but by spending a couple of minutes, you could make it better with your own version.
1/2 cup oats
2 tbsp dried cranberries
1 tbp sliced almonds
1/4 cup sliced apple
1 tsp vanilla
1/4 tsp cinnamon
1/4 tsp allspice
Add 1 cup of water to above ingredients. Microwave for 2-3 minutes until thickened.

Per serving: 252 calories, 5.6 g fat, 0 mg sodium, 46.4 g carbs, 13.4 g sugar (from fruits), 6.6 g fiber

Sunday, November 14, 2010

Nutrition tips – Nutrition During the Off Season and Holidays










Yet another holiday season begins. Bring on the turkey and trimmings, pies and desserts. With training season on the low down, it is not difficult to pack on the off season pounds. The average gain over the winter holidays is slight, only a couple of pounds, but it may last a lifetime. Most people don’t ever lose the weight they put on during the holidays.

I work as a dietitian with the Polk County School Board Employee Wellness Program and this year we are challenging the employees to maintain their weight over the holidays. We sent out flyers with this picture of 5lbs of fat, encouraging them to not let this be their Christmas gift. I attached the photo to this article to perhaps motivate you to not gain weight during the holidays and the off-season.
But don’t worry. With a survival guide and a plan of action you don’t have to skip the traditions and feasts of this time in order to remain at a competing weight.

MAINTAIN CALORIC BALANCE: Eat more nutrient dense foods

Even if you are continuing a strength training regimen, cut out the use of sports nutrition energy bars, drinks and gels, which are formulated for endurance (such as Endurox, Accelerade, Gu, etc). Be aware of caloric dense foods versus nutrient dense foods. In place of the bars, opt for fruits, vegetables and whole grains which are more nutrient dense as opposed to calorie dense bars and gels. Dense carbs that were important for glycogen restoration, such as power bagels, can be replaced with lighter, lower calorie whole grain breads, such as whole wheat English muffins or bread.

STROKE YOUR METABOLISM: Eat often.

Metabolism is raised when you eat every 2 to 3 hours. Keep up with this philosophy even through the season. Do not save calories for a big festive meal. Have a snack such as an apple or a light meal such as a salad or soup before facing a huge buffet.

Eating every few hours also means keeping portion size appropriate. You may have gotten used to eating larger portion sizes while training and old habits die hard. Remember, ½ cup cooked pasta, rice or potatoes is a realistic serving size for weight maintenance, whereas these portions may seem extremely tiny when you are faced with festive meals. Eat more fruits and vegetables (nutrient dense foods) to make up the difference.

MODERATION IS THE KEY: Balance your plate.
Moderation and consideration are the keys to enjoying any holiday dinner, and you shouldn't feel as though you have to deny yourself your favorite foods this year. Just watch what goes on your plate, and how it is cooked. Turkey, for example, is low in fat and high in protein. White meat eaten without the skin provides a healthy delicious base for a holiday meal. Add some steamed vegetables and a small of sweet potato with a dash of cinnamon, and you have quite the feast. Of course, don't deny yourself a sliver of pie, but be prepared to burn off those calories.