NUTRITIONIST
NOTE:
October 2016
NUTRIENT
NOTIFICATION:
Vegetarian
Awareness
Month
October is Vegetarian Awareness Month, and we’re
kicking it off with World Vegetarian Day on the 1st!
Vegetarians choose a meatless lifestyle for a plethora
of reasons including respect for the environment,
sustainability, health and nutrition, budget, and much
more! A vegetarian diet typically consists of fruit,
vegetables, whole grains, legumes, nuts and seeds;
however, a vegetarian diet can vary widely depending on
the type of diet chosen.
• Lacto-ovo-vegetarian: Includes dairy products and eggs, but excludes meat.
• Lacto-vegetarian: Includes dairy products, but excludes meat and eggs.
• Ovo-vegetarian: Includes eggs, but excludes meat and dairy products.
• Pesci-vegetarian: Includes fish, but excludes meat.
• Semi-vegetarian: Includes both fish and poultry, but excludes other meats.
• Vegan: This is the most restrictive diet and only includes plant-based sources of
protein. Animal bi-products, such as eggs, dairy products, and honey are usually
eliminated from the diet as well.
Vegetarians may be at a lower risk of developing various diseases mainly because
the elimination of animal-based protein sources reduces the intake of saturated fat
and cholesterol.1 Plant-based diets include a higher amount of fiber, vitamins, minerals,
and phytochemical intake due to an increased consumption of fruits and vegetables.1
Interested in eating more plant-based proteins? Try participating in Meatless
Monday! Meatless Monday is a
global phenomenon that encourages
replacing meat one day every week
with a plant-based protein. Doing this
is great for your body, wallet, and our
planet! Whatever diet you choose, enjoy
Vegetarian Awareness Month and all
the wonderful meatless recipes it has to
offer!
Riboflavin
NUTRITIONNAVIGATION
Guiding your way
to a healthier day!
Riboflavin
Riboflavin, also known as Vitamin
B2, is a water-soluble B vitamin. This
vitamin is essential for our body’s
energy production by helping convert
carbohydrates into glucose. The
Recommended Dietary Allowance
(RDA) for riboflavin varies by age
group and gender. The RDA for adult
women is 1.1 mg/day and for adult
men it’s 1.3 mg/day.1 To meet these
recommendations, include good
sources of riboflavin such as meat,
milk, yogurt, eggs, whole grains,
mushrooms, soybeans, broccoli, and
spinach daily. Consuming an adequate
amount of riboflavin is essential to
avoid fatigue, growth impairments,
digestive problems, cracks and sores
around the corners of the mouth, a
swollen tongue, swelling/soreness of
the throat, and sensitivity to light.
1. “Vitamin B2 (Riboflavin).” University of Maryland
Medical Center. N.p., n.d. Web. 17 Aug. 2016.
Be Well,
Kilene Smith, RD, LDN
1. “Celebrate Vegetarian Awareness Month - Fruits & Veggies More Matters.” Fruits Veggies More Matters.
N.p., 10 Oct. 2013. Web. 17 Aug. 2016.
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]
@BrockEatHealthy
@BrockEatHealthy
“Whatever you
are. Be a
good one.”
—Abraham Lincoln
COOKING
CORNER: PRODUCE
PICK:
Apples
Apples are one of America’s most
popular fruits, but did you know that
there are over 2,500 varieties of apples
grown in the US alone? They vary
in shape, size, color, texture, and taste! On average, it takes about 4.5 years
for an apple tree to produce its first fruits. Apples are high in Vitamin C, fiber,
and antioxidants to keep you happy and healthy! They can also be eaten in
many different and creative ways! You can dip them in peanut butter for a great
snack, use them in bread, muffins, or cobblers for delicious desserts, or drink all
of their great benefits in cider. This juicy fruit is even a fantastic snack when eaten
fresh and whole. Eating one medium size apple reaches half of the MyPlate
recommendations for your daily fruit intake. Autumn is the season for the freshest
apples, so get them while you can! Find a local apple farm and pick yourself one
of these scrumptious fruits! Make sure to store your apples in the refrigerator to
allow them to last as long as possible!
TRENDING
TOPIC:
The
Alkaline
Diet
The alkaline diet is a new
fad that draws attention
to the body’s acid-base
balance. It focuses on
consuming foods that are
high in potassium, magnesium, and
bicarbonate such as fruits and vegetables, while
avoiding acid-forming foods, like grains, meats, dairy foods, fish, and soda. Dina
Aronson, MS, RD, owner of Welltech Solutions stated, “The alkaline diet, whose
prescribed ratio is 80% alkaline-forming foods and 20% acid-forming foods, is
said to reduce inflammation and increase resistance against disease.”1 The specific
benefits that the diet claims to have are decreasing your risk for fracturing bones,
muscle wasting, and kidney stone formation. It may also reduce your risk for stroke,
hypertension, and memory loss by decreasing the amount of work the body has to
do to neutralize its pH.
Although the alkaline diet does appear to provide many health benefits, it is still fairly
new, and additional research needs to be conducted to support its claims. One area
of concern is the suggestion of decreasing or completely excluding consumption of
meat, dairy, and grains. These are three of the five major food groups, which may
inhibit your ability to build balanced meals and snacks. Ultimately there is absolutely
nothing wrong with increasing your intake of fruits and vegetables and adding in
additional sources of plant proteins, since this is a habit that will always be strongly
encouraged.
1. Aronson, MS, RD,, Dina. “Ask the Expert.” Today’s Dietitian Magazine. Great Valley Publishing Company,
n.d. Web. 17 Aug. 2016.
Apple Rhubarb Sauce with
Dried Cranberries
Recipe adapted from Eatingwell.com
Yield: 2 cups
Serving Size: ½ cup
Ingredients
1 large green apple, peeled and diced
2 cups diced rhubarb (2-3 stalks)
1/4 cup diced red onion
1/2 cup 100% apple juice
2 tablespoons dried cranberries
1 tablespoon honey
1 1/4-inch-thick slice ginger, peeled
1 teaspoon balsamic vinegar
Directions:
Combine apple, rhubarb, onion, apple juice,
cranberries, honey and ginger in a medium
saucepan.
Cover and cook over medium heat, stirring
occasionally, until the rhubarb is soft and the
apple is tender but not mushy, 10 to 12 minutes.
Remove from the heat and let stand for 5
minutes. Stir in vinegar.
Remove the ginger; serve the sauce warm, at
room temperature or chilled.
Serving Tip: Complements roasted pork and
chicken nicely!
Nutrition information per serving: Calories
76; Fat 0g; Sat 0g; Carbohydrates 19g; Fiber 2g;
Sodium 5mg; Protein 1g
Recipe Challenge
#BrockVeggieMonth
Post your favorite vegetarian recipes to Instagram
for Vegetarian Awareness Month
@BrockEatHealthy
At the end of the month we’ll select our favorite recipe
and feature it on our social media platforms.
Prize: Blue Apron Gift Card
@BrockEatHealthy
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