Last month, we hosted a Facebook Live and invited you to Ask a Dietitian in honor of National Nutrition Month. As promised, below you will find a summary of all the questions that we discussed, as well as the questions I promised to answer after a little time to research the topic. Beware, this is a LONG post, so if you’d rather watch the video, feel free! Continue reading
Each March we celebrate National Nutrition Month by focusing on eating smart for better health. For 2017, the theme is Put Your Best Fork Forward. Building on the idea of MyPlate, MyWins, this month is about finding small changes to our food choices one forkful at a time. Making these small changes a lasting part of your lifestyle adds up to a big impact on your health over time. Continue reading
March is National Nutrition Month®, a celebration of eating smart for better health. This year’s theme is Savor the Flavor of Eating Right, reminding us that food gives us more than just the varying nutrients it contains. Sharing meals with friends and family, passing along traditions, and enjoying the taste of our favorite foods – these are all ways that food means more than just what we eat. Savoring the flavor encourages us to practice mindful eating, too. Continue reading
Written by Jack Peacock
Part of National Nutrition Month 2014
How could anything containing cabbage, radish, garlic, red pepper, onion and ginger not be considered a healthy choice? Those are some of Kimchi’s star ingredients and not only do they offer enormous health benefits on their own but when mixed together and fermented as they are in Kimchi they make this food into what many consider to be worthy of the title superfood.
The fermentation process uses probiotics like lactobacilli which have been found to strengthen the immune system, decrease inflammation as well as help the body keep a healthy digestive system. Kimchi also has been known to boast antioxidant, antimutagenic, and anticarcinogenic benefits. Vitamin C, B vitamins, Beta- carotene, calcium, potassium, iron and dietary fiber are also a part of what makes this dish a powerful health promoter.
One study published in the Journal of Medicinal Food has found a correlation between asthma sufferers and their kimchi intake using data from the fourth and ﬁfth Korean National Health and Nutrition Examination Survey. It suggested that there’s an increased risk of asthma associated with low intake of the nutrients that Kimchi provides as one of the staples in the Korean diet.
Kimchi, like most fermented foods, comes with an odor that might take some getting used to. It is usually served as a side dish or incorporated into a main dish such as Kimchi fried rice. The taste is that of a refreshing salad and can be spicy. Overall, Kimchi is deliciously different and a great addition to any diet intended to promote health and longevity.
Boweden, J. (2007). The 150 healthiest foods on earth. Gloucester, MA: Fair Winds Press.
Hyesook Kim, Se-Young Oh, Myung-Hee Kang, Ki-Nam Kim, Yuri Kim, Namsoo Chang (2007-2011) Association Between Kimchi Intake and Asthma in Korean Adults: The Fourth and Fifth Korea National Healthand Nutrition Examination Survey. Journal of Medicinal Food, 17, 172-178.
Kun-Young Park, Ji-Kang Jeong, Young-Eun Lee, James W. Daily III (2014) Health Beneﬁts of Kimchi (Korean Fermented Vegetables) as a Probiotic Food. Journal of Medicinal Food, 17, 6-20.
Written by Jordan Zelenky
Part of National Nutrition Month 2014
How many times have you been told to eat two or three servings of vegetables every day? If you’re anything like me, you probably hear that message all the time. Unfortunately, most people just don’t like the taste of those green, leafy veggies.
What’s so special about greens? Take spinach, for example, which is an excellent source of Vitamins K and A, and is very low in fat (Palmer, 2009). All of those benefits are great, but because spinach has such a bland taste, it is often excluded from my meals. I knew I had to start eating spinach because relying on broccoli and carrots to get enough veggies doesn’t provide enough variety, so I thought about adding spinach to smoothies.
Smoothies are so versatile, which makes them an easy way to add new foods to your diet if you’re unsure about a new food’s texture. The thought of an overwhelming spinach taste in my smoothie made me nervous at first, but after my first try combining the ingredients the flavors were nothing but strawberries, bananas, and soy milk! The spinach blended into the flavors of the fruits perfectly, and I was left with my normal smoothie, just a little more green in color.
To make my smoothie, use 2 large strawberries, ½ ripe banana, a couple of ice cubes, ½ cup of soy milk, and a ¼ cup of spinach. Next, cut up the strawberries and banana, then combine all of the ingredients into the blender. Pulse the blender for 30 seconds, but you can adjust that time depending on the thickness you prefer. Try to come up with your own combination of flavors and veggies! I’d love to hear new ideas to mix up my routine ingredients.
Palmer, S. (2009). Spinach Flexes Its Mighty Nutrition Muscle. Environmental Nutrition, 32(3), 8-8.