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Dietitian Advice Newsletter
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December 2012
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Greetings! December is often filled with many treats, parties and family events. Make sure to enjoy your treats, while continuing to balance them out with nutritious foods. Since many of the treats focus on carbohydrates, it is good to try to balance with getting other food groups such as fruits, vegetables and protein. Protein is really important as it helps with satiety (a state of being fed and gratified) as well as it often has other nutrients such as iron.
Iron is discussed because of its importance in blood regulation and providing oxygen to our bodies. Note, low iron could also result in being cold and tired. See what iron does and why it is important.
The holidays can sometimes make a person feel out of control with their eating and health plan. If you need an expert who can help you navigate the holidays or get you back on track and ready to start the new year with a fresh clean start and a new, doable, workable and realistic plan for improved health, give me a call. Sometimes it is not the food or the plan that is the problem, it is the hidden issues that I can help you find and unravel, bringing you to a new, refreshing, energetic approach.
Make sure to check out a fast and tasty way to make cauliflower.
Happy Holidays to you and your family!
Healthy Regards, Kathryn Fink |
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Baked Cauliflower
- Turn oven on bake at 450
- Wash cauliflower head with vinegar spray and rinse with water
- Break apart cauliflower into florets
- Place on a baking sheet
- Spray cauliflower with a light cooking spray
- Place pan in oven for 20 - 25 minutes
- Stir and flip over halfway into baking time
- Remove with hot pads and season (light salt works great but you could also try pepper, paprika or any of your favorite spices.
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Iron
Iron is a trace mineral that is involved in the providing the body's tissues and cells with oxygen. The largest percentage of iron found in the body is in hemoglobin. Hemoglobin is a protein in red blood cells that carries oxygen. Iron is converted to a transport form by myoglobin, the protein in heart and skeletal muscles.
Types of Iron
It is helpful to distinguish between the different types of iron containing foods. There are two different types of iron found in foods, heme and non-heme iron. Heme iron is found only in animal tissue. The best source of heme iron is found in red meats. The majority of dietary iron is found in non-heme iron, in plant foods including beans, dried fruit and leafy green vegetables.
Getting the Most of Your Body's Iron Absorption Potential
Heme iron is the most readily absorbed form of iron by the body and is inversely related to the body's iron stores. Non-heme iron stores are not as readily absorbed by the body and has absorption potential affected by the body's amount of iron stores as well as dietary components. So if your iron is low, you will absorb more iron than if your iron is a normal level.
Absorption Factors
Iron absorption can be influenced by a variety of factors.
- Vitamin C found in strawberries and citrus fruits can convert non-heme iron to the most absorbable form
- Tannins and polyphenols found in tea and coffee inhibit the absorption of iron
- Phytates found in some whole grain cereals can decrease the absorption of iron
- Calcium and phosphorus in mild products can inhibit the absorption of iron
- High intakes of zinc, usually from supplementation, have been found to increase iron deficiency anemia
- The meat, fish, poultry factor (MFP factor), promotes the absorption of non-heme iron
It is important to have a variety of foods in the diet to ensure the proper absorption of nutrients. Supplementation of iron can cause toxic effects if taken in excess and you should seek consultation from your doctor or dietitian before taking any type of iron supplement regimen. Works CitedNeggers, Y. (2012, April 18). Trace or Micro Minerals NHM 362. Retrieved from E Learning: https://elearning.ua.edu/webct/urw/tp0.lc5116011/cobaltMainFrame.dowebct Stran, K. (2011, September). Review of Vitamins and Minerals. Retrieved from E Learning: https://elearning.ua.edu/webct/urw/tp0.lc5116011/cobaltMainFrame.dowebct |
Recipe Challenge
This month, expand your culinary skills and create your own iron power recipe. Note that heme iron sources (red meats, dark leafy green vegetables, beans, soybeans and artichokes) as well as vitamin c can help improve the body's absorption of non-heme iron from plant food sources (quinoa, brown rice, parsley, broccoli). Developing your own recipe is a good opportunity to expand your creativity in the kitchen to create an original and healthy meal.
Here is a quick recipe idea: black beans and brown rice.
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Kathryn Fink,
MS, RD, CSSD, LD, CEDRD
Nutrition & Fitness Consultant
I believe "There's always room for ice cream and chocolate!" My practice can assist you in your journey to a healthy relationship with food and balance in your life. Phone214-850-9573Location1110 Cottonwood LaneSuite L200Irving, Texas 75038Emailcontact@dietitianadvice.com Website www.dietitianadvice.com |
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