April - June 2015
Fresh
Ideas
brought to you by YOUR Jewel-Osco Registered Dietitians
Inside the issue
How Much Sugar Am I REALLY Eating?
Delicious & Nutritious Summer Grilling
Dietitian Approved Recipes
Gluten-Free Grains
Diean’s
Choice
Upcoming Events
Ask Aimee
April 2015
How Much Sugar am I
REALLY Eating?
Many foods come to mind when we
think “sugar.” The evident culprits
which require moderation, such as:
cookies, candy, and delicious cake
(yum)! Our other favorite foods with
sugar might include bread, rice,
and pasta. Those berries and milk
we use to bedazzle our oatmeal
also contain the sweet taste of
sugar! As you can see “sugar” or
carbohydrates comes in many
different forms, even if a food
doesn’t taste sweet.
When carbs are broken down in
the body they become glucose.
We use this as a fuel for energy
and for our brain to function. But,
not all carbs are created equal! For
example, whole-wheat bread has
more nutrients than a candy bar.
It’s easy for the average person to
over consume even the healthiest
carbohydrates.
the recommended amount of
carbohydrate foods for one meal.
For a person with diabetes, too
many carbohydrates at once can
increase blood sugar levels too
much. However, even if you are
simply trying to lose weight, going
easy on carbohydrates can help you
achieve your goal.
How do we know how much sugar
we’re taking in? All carbohydrate
foods have a serving size based on
grams of total carbohydrate. The
average person needs 3-5 servings
of carbohydrate per meal (45-75
grams), with 3 meals a day. Let’s
use a slice of bread as an example.
A typical slice of sandwich bread is
equal to one carbohydrate serving
(equals 15 grams of carbohydrate).
Consider a typical breakfast:
How many servings of
carbohydrates are in our favorite
foods? Take a quick look at the
chart below.
This meal, although rich in whole
grains, fresh fruit, and protein,
contains at least two times
Most of these foods listed contain
naturally occurring sugars that are
found in foods like whole grain
breads, milk, quinoa, and fruit. But
some items we may eat like cookies,
soda, and even some crackers may
have added sugar or sugar syrups.
These added sugars often provide
• 1 cup of oatmeal (made with 1 cup of milk) and topped with honey,
brown sugar, or fruit
• 1 large banana
• 1 cup of orange juice
• 1 slice of toast with jam
How Much Sugar Are You REALLY Eating?
Carbs and sugars can take
many different forms
•
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•
•
•
•
•
•
•
•
Cookies
Candy
Bread
Pasta
Rice
Crackers
Milk
Yogurt
Fruit
Fruit Juices
all contain carbohydrates (carbs)
*Always talk to your doctor or health care
provider before starting a weight loss plan.
no additional nutritional value and
should be eaten in moderation.
Make sure to read ingredient labels
and look out for common names
for added sugar like corn syrup,
dextrose, malt syrup, honey, highfructose corn syrup, maltose,
nectar, sucrose, or molasses.
In the end, the best meal might
include some of your favorite
carbohydrates, 3-4 ounces of lean
protein, and a cup or two of your
favorite vegetables.
How much carbohydrates should
you be eating? Join us for an
Eating Healthy with Diabetes
Marketplace Tour!
Go to:
www.jewelosco.com/pharmacy/
eatinghealthywithdiabetes/
to register today!
A typical slice of sandwich bread is equal to one carbohydrate serving (15g. of carbs) So if
we think of one slice of bread as one serving, how do some of our favorite foods stack up?
1
SERVING
of carbs
1
GLASS
of milk (8 oz.)
1
CUP
of watermelon
2
SERVINGS
of carbs
3
SERVINGS
of carbs
1
CUP
1
APPLE
of rice
1
BANANA
1
TORTILLA
4
SERVINGS
of carbs
1 - 16 oz.
strawberry,
banana smoothie
1
BAKED
POTATO
Molly Bray
RDN, LDN
April 2015
Q& A
Ask Aimee
Q: Can you give me some new ideas to cook
chicken? I am tired of the same old stuff!
Submitted by Maria V.
A: Chicken is a great source
of lean protein, which helps
fuel our muscles.
There are many healthy ways to
prepare chicken, including grilling,
roasting, and baking. One tip is to
try out our Jewel-Osco rotisserie
chicken for a super quick option!
Chop it, then add toasted nuts,
quartered seedless grapes, lowfat mayo, chopped herbs (such as
tarragon), and salt/pepper to taste.
Serve on whole-grain rolls, pita
pockets, or small slider buns for the
kids!
For dietitian approved recipes
that also include veggie side
dishes, check out: www.
fruitsandveggiesmorematters.org/
chicken-dinner-ideas
Aimee Zajc
MS, RD, LDN
E-mail questions to:
[email protected]
Your question could appear in the
next edition of Ask Aimee!
upcoming april
wellness EVENTS
Come join us at the FREE ADA Expo!
Jewel-Osco is a proud sponsor of the American Diabetes Association!
When? Saturday,April 18th, 2015 from 10 a.m. to 4 p.m.
Where? McCormick Place, Lakeside Center Hall D, 2301 S. Lake Shore Drive, Chicago, IL.
What? Stop by the Jewel-Osco Booth for a chance to step in our money machine and win Jewel-Osco
bucks and coupons! Your Registered Dietitians, pharmacists and One Touch reps will show you how to
Build a Better Basket! At 11:40 am, join our Registered Dietitians at the Healthy Eating Stage as they
prepare quick and easy meals infused with international flavors.
BE SOCIAL.
Like us on Facebook and stay updated on where the dietitians will
be during the month of April to cook up some healthy meal solutions!
May 2015
5 Gluten-Free Grains
That Pack a Nutritious Punch!
Did you know one in 133 Americans
has celiac disease? Celiac disease
is an autoimmune disorder that is
triggered by consuming gluten.
Gluten is a storage protein found in
wheat, barley, rye and triticale (cross
between wheat and rye). Some
common foods that contain gluten
include bread, pasta, cereal, and
baked goods. The only treatment
of celiac disease involves a strict
gluten-free diet.
Quinoa: This high protein, glutenfree grain contains all nine of
the essential amino acids which
makes this one of the only grains
considered a complete protein. This
quick cooking, nutty grain is rich in
iron, fiber, omega-3 fatty acids and
B vitamins. Try using low-sodium
vegetable or chicken broth when
making quinoa. Try quinoa as a rice
substitute, as a hot cereal, or in
granola.
A cost effective and healthy way to
follow a gluten-free diet is to include
foods that are naturally glutenfree. In general, fresh fruit and
vegetables, meat, poultry, seafood,
beans, nuts, and dairy (unflavored)
are naturally gluten-free. Rice,
corn, and potatoes are common
substitutions for gluten-free
products. There are also inherently
gluten-free grains that are rich in
nutrition.
Millet: This gluten-free grain is a
rich source of antioxidants that can
help fight free radicals. The high
content of magnesium in millet can
help maintain normal muscle and
nerve function. Try adding millet to
soups/stews, in breads, or popped
like popcorn for a fun snack.
Quinoa
Sorghum: This ancient gluten-free
cereal grain is high in antioxidants
and phytochemicals that may
help reduce bad cholesterol. Try
adding sorghum to casseroles or try
substituting sorghum flour in baked
goods.
Millet
Check out some of the
nutritional benefits of these
naturally gluten-free grains:
Amaranth: This pseudo cereal
grain is high in protein that packs
a peppery taste. Amaranth is the
only grain that contains vitamin
C. This gluten-free grain also is
rich in calcium, iron, magnesium,
phosphorus and potassium. Try
adding amaranth to pilaf, porridge,
quiche, or muffins.
Buckwheat: This high protein,
nutty flavored gluten-free grain
is rich in the amino acid lysine.
Buckwheat is a cereal grain that
carries the highest levels of zinc,
copper, and manganese. Try
adding buckwheat to pilafs, breads,
pancakes and muffins.
If you are concerned with the risk of
cross-contamination when it comes
to inherently gluten-free options,
look for the product to be labeled
“Gluten-Free” on the package.
Individuals with celiac disease can
have confidence that foods labeled
“gluten-free” meet the standard
established and enforced by the
U.S. Food and Drug Administration
(FDA).
Amaranth
Buckwheat
Sorghum
Sources: celiac.org; celiaccentral.
org; wholegraincouncil.org
Samantha Woulfe
MS, RD, LDN
May 2015
upcoming may
wellness EVENTS
Want to learn more about gluten-free options and
get lots of free samples?
This May, join your Registered Dietitians for the Jewel-Osco Gluten-Free
Fairs in celebration of Celiac Awareness Month! Sample the best gluten-free
options available at Jewel-Osco and learn more about the gluten-free diet.
Gluten Free Fairs
Thursday, May 7th
1227 Naper Blvd
Naperville, IL.
4 pm - 7 pm
Saturday, May 9th
370 N. Des Plaines
Chicago, IL.
11 am -2 pm
Saturday, May 16th
7525 W. Lake St
River Forest, IL.
11 am - 2 pm
dietitian approved
Sunday, May 17th
9449 N. Skokie Blvd
Skokie, IL.
11 am - 2 pm
Fiesta Quinoa Salad
RECIPES
Ingredients:
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Serves: 6
1 cup of quinoa, rinsed
2 cups of low sodium chicken or
vegetable broth
1/2 cup of frozen corn kernels, thawed
1/2cup red pepper, diced
1/2 cup grape tomatoes, halved
1/4 cup scallions or red onion chopped
1/2 cup canned black beans, rinsed
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3 Tbsp fresh cilantro
1/4 cup lemon or lime juice
1/4 cup olive oil
1 tsp cumin
Directions:
Cook the quinoa in broth according to package directions. Once cooked, drain off remaining
liquid. In a large bowl, mix together corn, red pepper, tomatoes, scallions, black beans,
and cilantro. In a small bowl combine lime juice, olive oil, and cumin to make a dressing.
Combine quinoa and vegetable mixture and toss with dressing.
Nutrition Facts:
Calories 234, Fat 11g, Carbohydrates 28g, Sodium 131mg, Protein 7g
June 2015
Get Fired Up!
Top 4 Delicious and Nutritious Reasons
to Add Grilling to Your Summer Menu
There’s never a wrong time to fire
up the grill! According to the 24th
Annual Weber GrillWatch™ Survey,
48% of grill owners use their grill
year round and a brave 33% use
their grill when it’s below freezing.
Those are some serious grilling
fanatics!
If getting out of the hot kitchen isn’t
enough reason to get you grilling,
check out the top four delicious and
nutritious reasons you should add
grilling to your summer menu!
vegetables can either be wrapped
in tinfoil or placed directly on the
grill. When preparing vegetables
for grilling there is no need to add
oil or fats, making grilling a healthy
and easy way to serve vegetables
everyone will enjoy!
3. High heat seals in moisture
and keeps food tender,
reducing the need to add oil,
butter or extra condiments
which will save on calories.
Sometimes packaged marinades
can have extra sugar and salt, so
try making your own! Start with
olive oil and your favorite fresh
or dried herbs and spices. Add
mustard, lemon juice, low sodium
soy sauces, or vinegars to increase
flavor. Minimize calories further by
Grilling is a great cooking method
brushing the marinade on at the
to maximize nutrition without
end of cooking instead of letting the
skimping on flavor. Stick with lean
marinade soak in beforehand.
cuts of meat, such as skinless
If you crave bolder flavors, consider
chicken breast, lean turkey, and
using low-calorie rubs instead of
flank steak, for the healthiest results.
marinades.
Check out the recipe below for a
Select spices,
mouthwatering main dish!
seasonings,
and dried
2. Vegetables retain more
herbs and
vitamins and minerals.
blend them to
Grilled vegetables can be the
taste (usually
centerpiece of a vegetarian meal or one to a few
can be used to complement your
tablespoons
favorite main dish. For the best
of each
results, grill vegetables with a low
ingredient
water content. Examples include
will do the
mushrooms, onions, cabbage,
trick). For
asparagus, and bell peppers. These even more
1. Meats retain more riboflavin
and thiamine (essential
vitamins) and the extra fat
drips off meats and cooks
away, leaving less fat in the
food itself.
Melissa O’Brien
MS, RD, LDN
zest add flaxseed or sesame seeds,
ground nuts, or dried chili peppers.
Lightly brush your fish, poultry, or
other meat or vegetables with olive
oil, rub on the blended mixture, and
then start grilling.
4.Grilling fruit causes natural
sugars to caramelize and
intensifies flavor.
No menu is complete without
dessert! Use cut peaches, apples,
pineapples, nectarines, plums,
banana halves or whole fruits (like
strawberries). Brush lightly with
olive oil or spray with cooking spray
before grilling. Serve with low fat
frozen yogurt, drizzled with a little
bit of honey, or garnished with fresh
herbs for a healthy and refreshing
end to a great grilled meal!
June 2015
dietitian approved
RECIPES
Avocado Turkey Burger
Serves 5
Ingredients:
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•
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½ cup unsweetened applesauce
1 (20-ounce) pkg. JENNIE-O® Extra Lean Ground Turkey Breast
2 tsp no-salt, multi-purpose burger/meat seasoning
5 small whole wheat buns
5 slices light cheddar cheese
1 avocado, peeled and diced
Directions:
Drain applesauce in a strainer to eliminate excess liquid. Mix ground
turkey, applesauce and no-salt seasoning. Form mixture into 5 patties.
Cook patties according to package directions. Always cook to welldone, 165°F as measured by a meat thermometer. Place burgers on bun
bottoms. Top with cheese and avocado. Cover with bun top.
Nutrition Facts: Calories 250, Fat 6g, Carbohydrates 15g, Sodium 350mg,
Protein 35g
Grilled Citrus Watermelon
Serves 4
Ingredients:
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2 (2-inch) sliced watermelon rounds
2 Tbsp. extra virgin olive oil
2 limes, juiced
1/2 cup chopped cilantro
Salt, to taste
Directions:
Cut each watermelon round into 4 pieces, for a total of 8 pieces. Brush
each side of the pieces with olive oil and a little of the lime juice, reserving
at least half of the lime juice for after cooking. Season with a little bit of salt
(about 1/2 tsp total for 8 pieces, both sides). Heat an outdoor gas grill to
high heat. Grill watermelon for 3 to 5 minutes on each side, allowing grill
marks to form. Remove from grill and season with the remaining lime juice
and sprinkle with cilantro. Season with salt and enjoy!
Nutrition Facts: Calories 139, Fat 7g, Carbohydrates 34g, Sodium 291mg,
Protein 0g
June 2015
Q& A
Ask Aimee
Ask yourself: Is it
worth the calories?
Sometimes the answer might
be yes! High-fat and high-sugar
foods/drinks tip the scale on
the amount of calories for the
nutrients you get out of it. For
example, a serving of watermelon
and a 12-ounce regular pop both
have 150 calories. However,
the watermelon is more nutrient
dense, because it has nutrients
like vitamin C and fiber. The soft
drink contains only simple sugars
with empty calories.
The key is to not totally deprive
How do you get the most nutrition
out of your calories?
Submitted by Myrna P.
yourself of the higher calorie/
lower nutrient treats, but have
them once in a while. When you
do have them, go easy on the
portion, and consider sharing
with someone else.
How do you tip the nutrient scale
back in your favor?
Here are some examples of good
choices:
• piece of fruit instead of cake
• extra vegetables instead of a
dinner roll
• whole-wheat bread rather than
white bread
• lean pork chop instead of 70/30
ground beef
Aimee Zajc, MS, RD, LDN
E-mail questions to:
[email protected]
Your question could appear in the
next edition of Ask Aimee!
MEDICARE PART B PATIENTS!
We are now accepting Medicare Part B for Diabetes and
Kidney Disease Nutrition Education.
(A Doctor’s Referral is required.)
Currently available at
17 Jewel-Osco locations
in Chicagoland!
For more information or to schedule an appointment
contact Registered Dietitian Aimee Zajc at 630.336.1514
or [email protected]
Have a nutrition question, want to schedule a marketplace
tour, or learn more about our dietitians’ services?
Email us at: [email protected]
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