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Nutrition Notes 
September 2013
 
New Community Education Classes

Rating the American Diet: 1970 to Now

Fruit and Veggie Calculator
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Did You Know......?

 

New Community Ed Classes

 

I'm excited to be offering two classes for the Robbinsdale Community Education program!  If you live in the Minneapolis area please consider joining me and tell your friends, too! Both classes will be at the Sandburg Learning Center in Golden Valley. The classes along with the links for registration are listed below. Thanks!

  

Increase Your Energy and Zap the Stress

Wed Oct 2  at 7:00-8:30 pm

Register here

 

Does this sound familiar? It's 3 pm and you're either dying to take a nap, nodding off at your desk, or working frantically to meet a deadline. A common response might be to look for a quick pick-me-up to get through the day. Maybe you grab a large coffee or wolf down a candy bar. Did you know nutrition can play a huge role in your energy level and stress response? Come learn better ways to fuel your body for maximum energy and optimal health. We'll also discuss how stress leads to an expanded waistline and what you can do about that!

  

What to Eat

Sat Oct 26 at 10 am-11:15 am

Register here

 

How should you decide what foods to eat? Margarine or butter? Farmed or wild fish? What should you buy organic? How do you decipher the food labels? The average supermarket carries 30,000-40,000 products! Join us on a guided tour (in the classroom) of the supermarket as we discuss savvy choices for bringing home the best food for you and your family.

  

The American Diet: 1970 to now

  

The September issue of Nutrition Action rated the current American diet  compared to the 1970s. Here's how we scored from best to worst:  

 

Fats and Oils: B+

 

Although our intake has increased steadily over the years, we are consuming less margarine, shortening,  and trans fats.

 

Meat, Seafood, and Poultry: B

 

Beef intake is at its lowest since the 1950s but our intake of red meat (mostly beef and pork) still exceeds that of white meat (this includes poultry and seafood).

 

Milk: B

Intake of whole milk has plunged from 18 gallons per year to 4 gallons. Total milk intake is down from 21 gallons to 13 gallons. Although we are consuming less butterfat in our milk, we're still getting about the same amount, only now it's coming from cheese instead.

 

Fruits and Vegetables: B-

Vegetable intake rose in the 1980s but has stalled out since then. And fruit intake is about the same as it was in the 1970s. The average American only eats about 1.5 servings of fruits and veggies a day, which is less than half of what's recommended (see below to determine how many servings of fruits and veggies you need).

 

Grains: C

Our intake of grain foods has skyrocketed: bread, bagels, crackers, pretzels, wraps, muffins, scones, pizza, burritos....the list is almost endless. We need to switch to whole grains and cut back on all grains, replacing them with more vegetables and fruits.

 

Dairy: C-

Due to our mania with pizza, nachos, quesadillas, cheeseburgers, etc., our cheese intake has gone from 8 pounds a year to 23 pounds On a happier note, the intake of low fat yogurt has risen steadily, from about 1 percent in 1970 to 9 pounds per person today.

 

Sweeteners: D+

At 78 pounds per person, we are down from an all time high of 89 pounds in 1999. Still, most of the sweeteners we're consuming come from energy dense nutrient poor sources like soda, other sugar-sweetened beverages, cakes, pastries, cookies, etc.  Drinking more water  and eating more fruit would help reduce some of these added sugars.

 

Total caloric intake:  They didn't rate this one, but my rating would be a D.

We've gone from consuming about 2075 calories in 1970 to 2535 calories today. That extra 500 calories coming from soda, sweets, starches, and cheese is contributing to our ongoing battle of the bulge.

 

What can you do?

 

If you've been reading this newsletter for a while, you'll know just what to do:

  • Eat more plant based foods like vegetables, fruits, whole grains, beans, nuts, seeds, tofu, etc.
  • Eat fish twice a week.
  • Eat small portions of red meat, only 1-2 times a week.
  • Choose non-fat or 1% dairy products.
  • Drink water, coffee, and tea and forgo sodas and other sugar sweetened beverages.  
The CDC Fruit and Veggie Calculator

The Centers for Disease Control (CDC) recently published a fruit and vegetable calculator. To find out how many daily servings you should be eating (based on your age, gender, and activity level) and what is defined as a serving, click here.
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Contact Me

 

If you or someone you know needs help improving their diet, click here to contact me.  

Shells with Summer Squash, Corn, Beans and Tomato 

  • 2 tablespoons extra virgin olive oil
  • 1/2 pound summer squash, diced (1/2 to 3/4 inch)
  • Salt to taste
  • 2 garlic cloves, minced
  • 1 pound tomatoes, grated on the large holes of a box grater, or peeled, seeded and diced
  • Pinch of sugar
  • Kernels from 1 ear sweet corn
  • 1-1/2 cups cooked pintos beans, with 3/4 to 1 cup of their cooking broth or, if using canned beans, 1/2 to 3/4 cup water
  • 2 tablespoons slivered basil leaves
  • Freshly ground pepper
  • 3/4 pound medium pasta shells (preferably whole wheat)
  • 1 to 2 ounces Parmesan or pecorino Romano, grated (optional)

 

1. Begin heating a large pot of water for the pasta.

2. Meanwhile, heat the olive oil over medium-high heat in a wide, heavy skillet. Add the summer squash. Cook, stirring, until the squash begins to color, three to five minutes. Season with salt, and add the garlic. Stir until fragrant, just a few seconds, and add the tomatoes and a pinch of sugar. Cook, stirring often, until the tomatoes have cooked down and smell fragrant, five to eight minutes. Stir in the corn, beans and bean broth or water, and season to taste with salt and pepper. Turn the heat to medium-low, and simmer for five minutes. Stir in the basil, and keep warm.

3. When the water comes to a boil, salt generously and add the pasta. Boil, following the timing directions on the package but checking a minute before the indicated time. When the pasta is cooked al dente, remove 1/2 cup of the cooking water, then drain the pasta and toss with the vegetables and beans. If the vegetable and bean mixture seems dry, moisten with pasta water to taste. Add the cheese, toss again and serve. Yield: Serves 4.

  

Advance preparationYou can make this recipe through Step 2 several hours before you cook the pasta, but don't add the basil. Add it when you toss the mixture with the pasta. 

Adapted from a recipe by Martha Rose Shulman in the NY Times

 

Grilled Zucchini Roll-Ups with Herbs and Goat Cheese
  • 3 small zucchini, cut lengthwise into ¼-inch-thick slices 
  • 1 Tb. olive oil 
  • 1/8 tsp. salt, plus more to taste 
  • Pinch of freshly ground black pepper, plus more to taste 
  • 1½ ounces fresh goat cheese (can substitute cream cheese)
  • 1 Tb. minced fresh parsley 
  • 1/2 tsp. fresh lemon juice 
  • 2 ounces baby spinach leaves (2 cups lightly packed) 
  • 1/3 cup fresh basil leaves
  1. Preheat a grill or grill pan over medium heat. 
  2. Discard the outermost slices of zucchini and brush the rest with the oil on both sides. Sprinkle with salt and pepper. 
  3. Grill until tender, about 4 minutes per side. 
  4. In a small bowl, combine the goat cheese, parsley and lemon juice, mashing together with a fork. Put ½ tsp. of the cheese mixture about ½ inch from the end of zucchini slice. Top with a few spinach leaves and one small (or half of a large) basil leaf. 
  5. Roll up and place seam side down on a platter. Repeat with the rest of the zucchini slices, then serve. 4 servings
Adapted from a recipe by Ellie Krieger, RD.
 

Red Cabbage and Berry Salad

 

  • 1/2 medium red cabbage (you might not need it all)
  • 1/2 c. thinly sliced white onion
  • 2 tbsp. white wine vinegar
  • 1-1/2 tsp. kosher salt
  • 1/2 to 3/4 orange, peeled
  • 1 tbsp. maple syrup
  • 2 tsp. olive oil or vegetable oil
  • 1 c. fresh blueberries
  • 1/2 c. fresh raspberries (large berries should be cut into half before measuring) 
  1. Cut cabbage into 2 quarters. Remove core from one quarter and discard, then cut wedge crosswise into 1/4-inch-wide slices. You'll need about 3 cups sliced cabbage, so you may also need to core and slice some of the second quarter.
  2. In large nonreactive mixing bowl, combine sliced cabbage, onion, vinegar and salt; stir well. Set aside at room temperature to marinate for 25 to 30 minutes, stirring several times. 
  3. At end of marinating time, fill bowl with cold tap water and swirl cabbage to rinse off salt and vinegar. Pour into wire-mesh strainer and drain, then rinse again; let drain for 5 to 10 minutes.
  4. While cabbage is draining, separate orange into segments. Use your fingers to break each segment into 1/2-inch pieces, holding segment over empty mixing bowl so juices drip into bowl. 
  5. Add orange pieces to bowl as you go. Add syrup and oil to bowl; stir in mix. 
  6. Return drained cabbage mixture to bowl; add blueberries and raspberries and stir gently to mix. Serves 4 to 5. 

From "Modern Maple," by Teresa Marrone.    

 

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Fall has arrived but I'm still harvesting wonderful produce from my garden. Just a few days ago I picked yellow and red peppers, jalapenos, cucumbers, tomatoes, broccoli, and tomatillos. 

I'll be sad when I have to put my garden to bed for the winter! Hope you're happy and well, enjoying the crisp air of autumn.     
 
Be well,

 
Sharon Lehrman, MPH, RDN, LD
Nutrition Health and Wellness  

 

Copyright 2013 Sharon Lehrman, All Rights Reserved.

This website is for informational and educational purposes only. The information provided is not intended as a substitute for the care of a doctor. If you suspect that you have a health problem, we urge you to contact your physician or local hospital for care.
In This Issue
The American Diet
Shells with Summer Squash, Corn, Beans and Tomatoes; Grilled Zucchini with Herbs and Goat Cheese, Red Cabbage and Berry Salad
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Contact Me

 

If you or someone you know needs help improving their health, click here to contact me.

 



 

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