NUTRITIONNAVIGATION
Guiding your way to a healthier day!
February 2016
NUTRITIONIST NOTE:
NUTRIENT NOTIFICATION: Be a Smart
Supermarket
Shopper!
Protein
Become a smart supermarket shopper by following
these four simple tips! By sticking to your list, not
allowing your stomach to control what you purchase,
paying attention to the perimeter, and learning the Dirty Dozen
and Clean Fifteen, you’ll provide yourself and your family with healthy,
balanced meals and snacks!
1. Stick to the List
Before leaving for the supermarket, create a list of needed food items. This is usually
the easy part of the task. Sticking to the list can be more challenging. With the smell of
freshly baked donuts, an entire aisle of ice cream and chips, and all the different candies
just waiting for you to pick-up before check-out, it can be difficult to ignore these
temptations. Fight off the urge by sticking to the list. Only purchasing needed items will
allow you to stick to your food budget, have more time at home, and be healthier!
2. Don’t Let Your Stomach Be in Control
A growling stomach is not what you want to enter the super market with. By eating
a meal or grabbing a snack before heading to the store, you are putting yourself in
control of what you purchase. When that important step is skipped, you allow your
stomach to persuade you into buying items that aren’t really needed. Remember to
also carry a water bottle while shopping. Sometimes we confuse hydration for hunger.
If this happens, just take a sip and stick to the list.
3. Pay Attention to the Perimeter
Shopping the perimeter will keep you focused on the freshest options. The perimeter
is where we find fruits, vegetables, dairy, meats, and breads. These items are typically
fresh and less processed compared to the middle aisles, which contain processed items
high in fats, sugar, and sodium. When shopping in the middle aisles always read and
compare food labels. Look for foods rich in nutrients, like fiber, vitamins, and minerals.
Limit foods that contain higher amounts of total fat, saturated fat, and sodium.
Did you know protein is found almost
everywhere in the body, including our skin,
hair, nails, muscle, bone, and tissue? Proteincontaining foods include meat, seafood, poultry,
dairy, vegetables, whole grains, and legumes.
Choose a variety of these foods each day to
ensure you are meeting your protein needs.
The Institute of Medicine recommends 10-35%
of our daily calories come from protein, with
adults needing 0.8 grams per kilogram of body
weight daily. 1 The Recommended Dietary
Allowance (RDA) for women is 46 grams per
day and men 56 grams per day. More or less
protein may be needed based on health and
physical activity levels. According to Christopher
Mohr, PhD, RD, a nutrition consultant, writer,
and the co-owner of Mohr Results, “Protein
requirements may increase to 1.2 to 1.4 g/kg of
body weight for endurance athletes and 1.2 to
1.7 g/kg of body weight for strength and power
athletes.”2 Although this may sound like a lot
of protein for one day, with portion sizes at an
all-time high, you may be surprised to find you
are consuming too much. Calculate how much
protein you need and use the examples below
to meet your recommended need each day! 1
egg = 6 grams, 3 ounces of meat = 21 grams,
8 oz milk = 8 grams, 2 Tbsp peanut butter = 8
grams, ½ cup beans = 7-10 grams, 6 oz tuna =
40 grams3
4. Dirty Dozen and Clean 15
If you want to reduce your exposure to pesticides in produce, but are unsure of what
items to buy organic, utilize the Environmental Working Group (EWG) Shopper’s Guide
to Pesticides in Produce1. The guide provides the Dirty Dozen™ and Clean Fifteen™
lists, which are based off of USDA and FDA pesticide residue testing data. EWG’s Dirty
Dozen™ contain the most pesticide residue, while the EWG’s Clean Fifteen™ are the
least likely to hold pesticide residue. No matter what you decide to purchase, the
benefits of including fruits and vegetables in your diet will always outweigh the risk of
pesticide exposure. Just be sure to select your produce from a wide variety of sources
and properly wash fruits and vegetables.
1
http://www.ewg.org/foodnews/summary.php
Be Well, Kilene Smith, RD, LDN
http://www.nal.usda.gov/fnic/DRI/DRI_Tables/
macronutrients.pdf
1
http://www.todaysdietitian.com/
newarchives/060114p22.shtml
2
https://und.edu/student-life/dining/_files/docs/factsheets/protein.pdf
3
PRODUCE PICK:
Almonds
National Almonds Day is February 16th! We’re celebrating by focusing
on why these nuts are superfoods! According to the USDA, one ounce
(about 23 almonds or 1 handful) provides 160 calories, 13 g fat, 1 g
saturated fat, 3.5 g polyunsaturated fats, 9 g monounsaturated fats, 0
mg sodium, 4 g fiber, and 6 g protein!1 Almonds are also powerhouse
nutrients because they are gluten and dairy-free but still deliver calcium,
magnesium, and potassium. Including almonds as part of a healthy diet
may help to reduce the risk of heart disease, assist in achieving a healthy
weight, manage blood sugars, and fill in nutritional gaps. Enjoy almonds
as butter, milk, oil, whole, or slivered! With a satisfying crunch, plus fiber
and protein to keep you full, enjoy almonds at work, home, or on the go!
http://www.almonds.com/consumers/health-and-nutrition/landing
1
COOKING CORNER: Pinto Beans Garlic
Almonds Mash
This dish is a perfect Meatless Monday option!
It provides double the fiber and protein, plus
it’s half the sodium of traditional mashed
potatoes!
Recipe adapted from www.almonds.com
Serves: 4
Ingredients:
2 tablespoons olive oil
3 large garlic cloves, minced
TRENDING TOPIC:
Go Nutty for Nuts!
1 (14-ounce) can pinto beans, drained and rinsed
1/2 cup vegetable broth
This month, let’s go nutty for nuts! Nuts provide many nutrition benefits,
including protein, vitamin E, fiber, magnesium, folate, and healthy
fats. If you are looking for a healthy snack, nuts are the perfect option!
Although they are higher in calories, most of their calories come from
monounsaturated fats, which are healthy in moderation and may reduce
the risk of heart disease by increasing good cholesterol and decreasing
the bad. The combination of healthy fats, protein, and fiber will leave you
feeling full and satisfied. Include them as part of your balanced diet to
aid in weight management. Remember to focus on portion control and
aim for one ounce, which is about one small handful or 47 pistachios,
30 peanuts, or 23 almonds. The calories found in an ounce of nuts
range from 60-200 depending on the type you choose. Just like any
other food, include a variety of nuts and choose unsalted options when
available. Not a fan of the bland flavor? Add spices, like cinnamon or saltfree seasonings from McCormick®. These are great sodium-free options
that can spice up any snack! Top off salads, soups, and side dishes with
chopped nuts, add them to hot or cold cereals, or include them as a
yogurt mix-in. For these reasons and so many more, go nutty for nuts
this February! Also, remember to participate in February’s #LoveYourself
social media challenge February 14th-20th! Show us each day how
you love yourself, whether it’s through exercise, eating a balanced diet,
getting enough sleep or just having a relaxing day. Take part in the weeklong challenge and you’ll be entered to win an iTunes gift card!
3/4 cup chopped almonds, roasted
Salt and pepper to taste
“I have found if you love life,
life will love you back.”
Directions:
Heat oil in a medium skillet. Sauté garlic on
medium-low heat until soft. Add beans and
broth; bring to a boil. Transfer bean mixture
to a food processor. Add almonds. Blend until
smooth. Stir in salt and pepper to taste.
Nutrition information per serving: Calories 254,
Fat 17g, Sodium 334mg, Carbohydrates 20g,
Fiber 7g, Protein 9g
All of us at Brock & Company, Inc. are
dedicated to providing a healthy and
enjoyable dining experience. We’re
here to answer questions and receive
your comments or suggestions.
Email Us: [email protected]
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-Arthur Rubinstein
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