THE NUTRITION CONSULTATION SERVICE

NUTRITION AND FITNESS TIPS

Too Much of the Antioxidant Selenium can be Toxic...
By Andrea Dmitruk, MA, RD

Research about the effects of selenium supplementation for cancer prevention appear exciting; however, the gap between enough selenium and too much selenium is fairly narrow. Too much selenium can be toxic. For those people who feel they want to supplement their diet with selenium, the safe maximum should be 200 mcg a day. Good food sources of selenium include seafood and meats. Grain products and seeds can be good sources of selenium if the soil in which they were grown had adequate selenium content.

Drinking Enough Fluids during Exercise-
By Karen Hyams, RD

Drinking enough fluids during exercise is very Important. This is because during exercise an increase in body temperature (which leads to an increased heart rate) can result in premature exhaustion if you are dehydrated. It is a good idea to first quench your thirst and then make sure that you drink approximately 2 liters of fluids with meals and between meals. Examples of good fluids include seltzer, low fat/skim milk, decaffeinated coffee/tea, unsweetened juices, and lemonade.

There's Nothing Fishy About the Benefits of Omega-3 Fatty Acids...
By Deena Fox, MS, RD

Omega-3 fatty acids are a type of polyunsaturated fat found mostly in cold water, oily fish. It has been shown that individuals who consume fish rich in omega-3 fatty acids have lower total cholesterol levels and lower serum triglyceride levels. As a result, these individuals lower their risk for coronary artery disease.

Fish with high concentrations of omega-3's:
salmon, herring, bluefish, mackerel, sable, sardines and pompano.

Fish with medium concentration of omega-3's:
black sea bass, catfish, tuna, progy, smelt and swordfish.

Including these fish in your diet at least 3 times per week will help to reduce your total fat intake and lower serum lipid levels. As a result, your total risk for heart disease may be reduced.

Experts Recommend Lifestyle Changes for Both the Prevention and Treatment of High Blood Pressure...
By Andrea Dmitruk, MA, RD

Try to make the following changes or see a registered dietitian:

Antioxidants Occur Naturally in Food...
By Andrea Dmitruk, MA, RD

Our bodies are constantly exposed to highly reactive, oxygen-carrying chemicals called "free radicals." Free radicals are also generated in normal metabolism and are important to our health. Free radicals are necessary to destroy foreign germs. We can control some of the excessive exposure to free radicals from the environment (cigarette smoke), but not all of the external sources (air pollution).

There are substances called antioxidants (mainly nutrients – Beta-carotene, Vitamin C, Vitamin E, Selenium), which can help curb these damaging oxidative reactions. It is thought that these nutrients have the ability to "neutralize" free radicals and other reactive chemicals in our bodies; thereby, they may help to protect body cells from damage.

Some good sources of antioxidants include nuts, carrots, broccoli, oranges, and tomato products.

Sucralose is a new Non-Nutritive Sweetener-
By Andrea Dmitruk, MA, RD

Sucralose is a non-nutritive, high-intensity sweetener, about 600 times sweeter than sugar. It is made from a process that begins with sucrose (table sugar). All food additives that have never before been used in foods, including new sweeteners, must be approved by the FDA as safe before they are marketed in the United States.

The FDA found sucralose safe for human consumption. Sucralose is being approved for use in baked goods, baking mixes, non-alcoholic beverages, chewing gum, coffee and tea products, confections and frostings, fats and oils, frozen dairy desserts and mixes, fruits and water ices, gelatins, puddings and fillings, jams and jellies, milk products, processed fruits and fruit juices, sugar substitutes, sweet sauces, toppings, syrups and "table-top sweetener" which can be assed directly to food.

Five-A-Day may keep the doctor away-
By Deena Fox, MS, RD

The National Cancer Institute reports that people who eat five or more servings of fruits and vegetables per day can reduce their risk of cancer by one half, compared to those individuals who eat less than two servings per day. Plant foods contain an abundance of important nutrients, fiber, and almost no fat. Perhaps more importantly, however, they contain phytochemicals that researchers believe help protect against conditions like heart disease, cancer, and stroke.

Helpful hints to reach the goal of five-a-day:

Consumers Beware of Low Fat Products...
By Shari Bilt MS,, RD

Americans have been urged to limit fat intake to30% of their daily Calories. As a result, the "no fat" and "low fat" food industry is booming - but Americans are getting even fatter! It is important to realize that many low fat foods (cookies, cakes, snacks, frozen yogurt) contain Calorie levels which are similar to the full fat product. Consumers are being duped by the limited number of fat grams and are over eating these low fat products. This results in high Calorie/low nutrient diets and may promote weight gain. Remember that moderation and portion control together with regular exercise are the keys to weight loss and prevention of weight gain.

Take a Liking to Lycopene-
By Deena Fox, MS, RD

Lycopene, (a pigment found in tomatoes that help to give them their red color) has been connected with a reduced risk of some cancers, particularly prostate cancer. Fresh tomatoes contain some lycopene, but in processed or cooked tomato products the lycopene is much more available. During the cooking process, cell walls are broken down and lycopene is released. Cooking tomatoes in a small amount of oil can help increase lycopene absorption in the body because it is fat-soluble.

Some great sources of lycopenes are: tomato sauce, tomato paste, tomato juice, salsa and even ketchup.

Adding these foods to your diet will not only make things taste great, they also may help to decrease your risk for certain types of cancer.

Drink at least 8 glasses of fluid each day-
By Katie Breznak, RD

Your body is composed mostly of water-about 50%-some of which is lost in urine and perspiration. Because your body has no provision for water storage, the amount lost must be replaced every day to maintain health. When counting your daily fluid intake, do not include caffeinated and alcoholic beverages-these fluids may actually dehydrate your body. Good sources of fluid intake include juice, milk, decaffeinated beverages-and, of course, water.

The Protective Wax on Fruits and Vegetables is Safe to Eat-
By Shari Bilt, MS, RD

You may have wondered if it is safe to eat the wax on fruits and vegetables. The thin coast of wax you may see on produce is applied after picking the produce to maintain its quality. The wax helps to protect the food from bruising and prevents early spoilage. This protective coating is safe to eat. All you need to do is wash the product with a brush and water.

Cut Down on Trans Fatty Acids-
By Josephine Baradi, MS, RD

Trans fatty acids-created when vegetable oils are hydrogenated-raise blood levels of "bad" cholesterol (LDL) and reduce blood levels of "good" cholesterol (HDL). You can reduce your intake of trans fatty acids by:

Get Your Daily Dose of Phytochemicals-
By Louise Merriman, MS, RD

Phytochemicals are neither vitamins nor minerals-these compounds, also called nutraceuticals, occur naturally in plants and mostly in fruits and vegetables. While there has been great focus on the potential role of phytochemicals in the prevention of cancer, some have promise for lowering levels of blood cholesterol and minimizing the symptoms of menopause. Tens of thousands of phytochemicals exist in the foods we eat. That is why it pays to increase your daily dietary intake of fruits and vegetables.

Grapefruit Juice Can Alter Drug Action-
By Marc Roth, RPh, MS

Drinking grapefruit juice may alter the activity of certain medications. Chemical components in grapefruit juice, bioflavinoids, may cause an increase in the blood level of certain drugs. If you enjoy drinking grapefruit juice and are taking medications, be sure to check with your physician or pharmacist to make sure that there is not a potential drug/nutrient interaction.

Include 7 Servings of Soy in Your diet Each Week-
From the Indiana Soybean Board

For general prevention of heart disease, the current recommendation is to include 7 servings of soy protein in your diet each week. This would be equivalent to approximately 8-10 grams of soy protein daily. Here’s how to do it:

Try Green Tea for a Healthful Change-
By Louise Merriman, MS, RD

Unlike black tea, green tea is not fermented. The leaves are simply picked and dried before brewing. Green tea is a source of phytochemicals called catechins. Theses compounds show promise for preventing cancer, lowering blood cholesterol and improving the immune system.

Do You Know Your BMI?-
By Martha McKittrick, RD

Your Body Mass Index (BMI) is a formula that relates your weight to your height. To calculate your BMI (for male or female adults):

1. Multiply your weight in pounds by 700

2. Divide #1 by your height in inches

3. Divide #2 by your height in inches again

A BMI for good health is around 22

Garlic has potential Health Benefits-
By Richard Rivlin, MD

Garlic, in all of its forms-raw, cooked, processed and in supplements, is beginning to attract attention for all of its potential health benefits. This subject is now the focus of intense scientific research. In some studies, garlic supplements have been shown to lower blood pressure, reduce serum cholesterol and make platelets less sticky. In experimental systems, garlic has exerted some anti-cancer effects. So, in addition to the culinary benefits of garlic, it may also become a part of your healthy life style.

You May Need to Moderate Your Daily Caffeine Intake-
By Louise Merriman, MS, RD

Caffeine is a stimulant occurring naturally in certain plants and plant products, such as coffee beans, tea, cola, nuts and cocoa beans. The quality of caffeine tolerated by individuals varies widely. When consumed in excessive quantities, caffeine can cause nervousness, heart palpitations, vomiting and even convulsions. As a point of reference, an average cup of brewed coffee contains about 135 milligrams of caffeine; an average cup of brewed tea about 50 milligrams. Consumers can find out how much caffeine a commercial product contains by calling the 1-800 manufacturers number listed on the product label.

Remember that other sources of caffeine besides coffee and tea include allergy treatments, weight-control aids, pain relievers, and diuretics.

If you are trying to wean yourself off of caffeine, remember to decrease consumption slowly to avoid such symptoms as headaches, fatigue, and drowsiness. Remember to select beverages that were decaffeinated naturally with water and simple carbonation rather than with chemicals.

What is moderate daily caffeine consumption? Approximately 2 to 4 (5 ounce) cups of brewed coffee, or 6 to 13 (5 and 8 ounce) cups respectively, of brewed or iced tea.

Prevent Salmonella Infection With Egg Safety-
By Thomas Cimo, RD

Eggs are a predominant source of salmonella, a bacteria that causes food borne illness. To reduce the risk of food borne illness from egg contaminated with salmonella, you should:

Drink Fewer Calories-
By Andrea Dmitruk, MA, RD

Drinking beverages such as soda, fruit juice, sports drinks, alcohol, specialty coffees and teas can add up to many "empty calories". Nutritionally speaking, these calories contribute little more nutrition to our diets except for plain, old calories. This means that it can account for putting on weight. Many times drinking extra calories is not compensated for by consuming fewer calories from other foods.

Since it is important to drink fluids throughout the day, select them wisely. Drink skim milk, fruit juices and just plain, old water.

Plant Stanol Esters Seem to Lower Serum Cholesterol-
By Andrea Dmitruk, MA, RD

Plant stanols come exclusively from plants. Foods fortified with plant stanol esters are being introduced in the U.S. It is known as Benecol. A margarine-type spread fortified with plant sterol esters is available as Take Control. Incorporating these fortified foods into your diet seems to help lower cholesterol. Each serving of any of these foods contains 1 gram of plant stanols in ester form.

Remember, if using plant stanols:

Reading Food Labels-
By Arlene Martin, MS, RD

Reading the "nutrition facts" section of food labels is very important. Be sure to read every label for the number of servings contained in the package; the actual calorie and fat content may be many times more if the entire package is eaten.

Do not be fooled by nutrient claims on product labels:

To Entice Finicky Eaters-
By Arlene Martin, MS, RD

Try varying the color, texture, and shape of the different foods, which are presented together at a meal. The presentation of food is as important for meal planning as the taste and the nutritional value of the food.

The Essential Part of Fat-
By Louise Merriman, MS, RD

Did you know that the requirement for dietary fat is based on the need for two essential fatty acids? Linoleic and linolenic acids are found in soy, canola, corn, safflower, sunflower, and walnut oils.

What is Yogurt-
By Joanne Haire, RD

Yogurt, discovered over 4000 years ago, is a fermented milk product made from either whole or low fat milk. The nutritional value varies with the type of milk. Yogurt us an excellent source of protein and calcium; however, due to the added ingredients like sugar, frozen yogurt is usually less nutritious than whole or low fat milk yogurt.

Here is a Healthful way to Eat-
By Louise Toussaint, DT

Eating a diet that is low in animal products, low in salt and high in dietary fiber, can reduce one’s risk of developing diet related diseases. A good way to do this is to eat fewer processed foods and focus on a plant-based diet (more fruits, vegetables, and whole-grains). All healthy people can adopt these guidelines.

Men Need Calcium Too-
By Richard S. Rivlin, MD

Although osteoporosis occurs more often and at younger ages in women, it is an important cause of disability in men as well. Avoid smoking, excess alcohol and a high salt intake. Consume plenty of skim milk, low fat yogurt and other low fat dairy products that are rich sources of calcium. You can consume adequate amounts of calcium without running the risk of kidney stones if you do it right!

The Benefits of Breast-Feeding-
By Tania O’Connor, DT

Both mother and baby benefit from breast-feeding. Some of the advantage are:

Olestra, The New Fat Replacement-
By Norma Sutherland, RD

The Food and Drug Administration (FDA) approved Olestra (Olean) for use in salty snacks such as potato, corn, and tortilla chips. Olestra contains zero (0) grams of fat. Also, it is calorie-free because the body does not absorb olestra. The important point is that snacks made with olestra should not replace foods from the groups included in the food pyramid (bread, cereal, rice and pasta group; vegetable group; fruit group; milk, yogurt, and cheese group; and meat, poultry, fish, dried beans, eggs and nuts group). It is still recommended that fats, oils and spreads be consumed in limited amounts.

Recommendation for the Right Amount of Vitamin C-
By Andrea Dmitruk, RD

The Recommend dietary Allowance (RDA) for Vitamin C is 60 milligrams. Some researchers are saying that the RDA should be 200 milligrams for best absorption and utilization. Other researchers say be careful! This is too much Vitamin C if you have a history of kidney stones or if you accumulate iron.

The best advice? Eat 5 servings a day-any combination of fruits and vegetables. Some of the best choice for Vitamin C are broccoli, Brussels sprouts, sweet pepper, cauliflower, potato, cantaloupe, cranberry juice cocktail, grapefruit (and juice), guava, kiwi, orange (and juice), papaya, raspberries and strawberries.

Vitamin C plays many roles in the body. Along with Vitamin E, beta-carotene, and selenium, Vitamin C, or ascorbic acid, acts as an antioxidant. Many scientists believe that antioxidants suppress the process of tumor formation and hence protect against cancers such as esophageal and stomach.

High-Fiber Meat Alternatives-
By Shari Bilt, MS, RD

Dries peas, beans and lentils are low fat, high fiber meat alternatives. When these legumes (peas, beans and lentils) are consumed with grains (rice, barley, buckwheat, bulgur, corn, millet, oats, rye and wheat) they make a complete, high quality protein. These legumes are a rich source of soluble fiber too! Soluble fiber, among other things, helps to lower blood cholesterol.

For example, 1 cup of cooked wild rice with 1 cup of cooked kidney beans = 23 grams of dietary fiber.

Baby Carrots-A Great Snack-
By Gretchen Hilbrandt, RD

If you have never tried "baby carrots" you do not know what you are missing. Baby carrots are a naturally sweet-tasting vegetable that are crunchy and satisfying. Baby carrots are low in fat, low in calories, and rich in beta-carotene. Beta-carotenes are the naturally occurring antioxidants, which as associated with a lower incidence of certain types of cancer. Baby carrots are inexpensive compared to other snack foods and can be bought ready to eat, making them a great choice for a snack!

The Difference Between a Registered Dietitian and a Nutritionist-
By Andrea Dmitruk, MS, RD

Did you know that anyone can call himself or herself a nutritionist? When seeking nutrition information, make sure that your source is a credible one. The title "Registered Dietitian" donates national registration with The American Dietetic Association and comprehensive academic training.

For accurate nutrition information, you can call The American Dietetic Association Nutrition Hotline from 9am to 4pm CST Monday-Friday at 1 800 366-1655.

Fast Facts about Fats-
By Joanne Haire, MA, RD

All fats are not created equal. There are three different types: saturated, polyunsaturated and monounsaturated. Many nutrition experts recommend choosing foods relatively high in monounsaturated fats-a type of fat that actually lowers the "bad" LDL-cholesterol associated with heart disease when it is substituted for saturated fat in the diet. Olives, along with olive oil, avocados and peanuts are examples of food sources of monounsaturated fat-the "right" fat.

B Vitamins and Cardiovascular Disease-
By Shari Bilt, MS, RD

Folic acid, a B Vitamin, may reduce a cardiovascular risk factor. Folic acid reduces blood levels of homocysteine, an amino acid that has been linked to an increased prevalence of heart attacks and strokes. Many people of all ages do not get enough folic acid in their diets. Good dietary sources of folic acid include dried beans, whole grain cereals, nuts, dark green leafy vegetables and orange juice.

Facts about Olives-
By Laura Cipullo, RD

Ripe olives, when consumed moderately, are NOT high in calories! One medium black olive has only 5 Calories and a serving of olives (about 5-6) provides about 25 Calories. Medium sized ripe olives contain less than 2 grams of fat per serving; 70% of which is monounsaturated-the "right" fat. Since olives come from plants that are a fruit, they DO NOT contain cholesterol.

Cottage Cheese: Not a Good Source of Calcium-
By Norma Sutherland, MS, RD

Cottage cheese is only a modest source of calcium compared to yogurt and other hard cheeses. Each 4 ounce serving only supplies about 60-70 mg, compared to 345 mg for an 8 ounce cup of fruit yogurt and 150 mg for a slice of cheese. This is because in making cottage cheese, much of the calcium separates into the whey, which is drained during the curding process. Skim milk is an excellent source of calcium, with more calcium per ounce than whole milk, cream or cottage cheese.

Go for the Whole Grains and Fresh Produce-
By Thomas Cimo, RD

Carbohydrates-whole grains, fresh vegetables and fruits-should make up the largest portion of your diet. Whole grains and fresh produce are important sources of fiber, the structural part of plants that cannot be digested by our bodies. Fiber is important in promoting normal bowel function and may be helpful in lowering blood cholesterol levels. To reach the goal of 25 grams of fiber daily, aim for at least 6 servings of whole grains, 3 servings of vegetables and 2 servings of fruit every day.

Hold the Salt-
By Norma Sutherland, MS, RD

Excessive sodium chloride (table salt) can increase calcium excretion as well as increase blood pressure in "sodium sensitive" individuals. Choose low-sodium or unsalted foods, when available, and hold the salt when cooking or seasoning food at the table.

Processed foods such as frozen dinners, "instant" soups, cereals or sauces, canned food and luncheon meats, tend to be higher in salt because they are added during processing. As a result, it is best to limit your intake to a moderate level.

Eat Less Processed Foods-
By Elaine Rosenthal, MS, RD

Processed foods are foods such as frozen dinners, "instant" soups, cereals or sauces, canned food, and luncheon meats. These foods tend to be higher in salt and fat because these are added during processing. These foods also tend to be lower in vitamins because many vitamins, especially Vitamin C and the B Vitamins, are destroyed in processing. A better choice is to buy fresh foods, get out a cookbook and prepare yourself a delicious and nutritious meal.

Eat Calcium Rich Foods Every Day-
By Louise Merriman, MS, RD

While most of us get calcium from dairy foods, dairy products are not the only good sources of calcium. There are several non-dairy, low fat foods that you can eat to meet your daily calcium needs:

Eat Like Clockwork-
By Takami Kim, RD

Your body clock ticks with regular precision. Listen to it and try to eat a nutritious meal or snack every 4-5 hours. In doing so, you may be less likely to overeat and, thereby, gain weight. Excessive body weight may cause you to develop heart disease, diabetes or high blood pressure. As an additional bonus, regular eating habits may also help keep your mood even. Irregular eating patterns can deplete your energy resulting in irritability.

Which has more Calories-
By Arlene Martin, MS, RD

An ounce of cooking oil contains more calories than an ounce of steak or an ounce of sugar. Do you know why? This is because a gram of fat yields 9 Calories, whereas a gram of protein or carbohydrate yield only 4 Calories.

Skim Milk Saves Calories-
By Laura Cipullo, RD

Did you know that by switching from whole milk to skim milk you can greatly reduce the amount of fat in your diet. With this simple change, if you drink 2 cups of milk daily you can save a total of 16 grams of fat each day. Furthermore, you can save 120 calories daily and get more calcium from your diet, since a serving of skim milk contains more calcium than whole milk.

3500 Calories are Equal to 1 Pound-
By Arlene Martin, MS, RD

In order to loose 1 pound, you need to decrease your calorie intake by 3500 Calories. This can be done by increasing your energy expenditure and/or decreasing your food intake. For example, if you have a 500 Calorie deficit per day, in comparison to the calories needed to maintain your weight, you will loose 1 pound in 1 week.

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