Nutrition Corner

The following are samples of student work developed as part of the dietary manager and dietetic technician program curriculum.

 

The bad news: Adults gain about a pound of weight between Thanksgiving and New Year’s – and this weight doesn’t come off in January, according to a study on holiday-related weight gain from the New England Journal of Medicine.

Six tips to keep weight off during the holidays

Be active to burn calories from your holiday feast. Think about adding extra movement throughout your day this time of year. A brisk 30-minute walk for a 155-lb. person burns 186 calories while a light jog can burn 372 calories.

Eat breakfast to control your appetite later. Fiber keeps you feeling full, carbohydrates give you immediate energy and protein gives you energy to tap later. Try whole-grain cereal, low-fat milk and fruit.

Seek out healthier options, such as steamed green beans over green bean casserole.  Start with a salad or veggies to fill you up before heading to turkey and potatoes. Choose baked over fried foods. Choose vegetables when you go back for seconds.

Control portions by keeping serving size in mind: a deck of cards equals a serving of meat; a baseball is a cup of grain, pasta, fruit, or veggie; and one dice is equal to a teaspoon of oil or nut butter.  Skip what you know you can live without.

Savor the flavor by eating slowly. Lay your fork down between bites to pace yourself.  It takes the brain takes about 20 minutes to register the chemicals from the foods and drinks consumed to feel satisfied.

Stay hydrated with plenty of water throughout the day. Sometimes our brain and body misinterpret signals to make us feel hungry when we are, in fact, thirsty. Staying hydrated will help reduce these mistaken cues. Avoid alcoholic beverages’ extra calories that can quickly add up.

Sources
heart.org/HEARTORG/HealthyLiving/HealthyEating/Recipes/Green-Bean-Casserole_UCM_465525_RecipeDetail.jsp
livestrong.com/article/169712-how-to-lose-holiday-weight-gain/
http://abcnews.go.com/Health/tips-avoid-overindulging-thanksgiving/story?id=27196908#5
http://workouttrends.com/hungry-or-thirsty#
readersdigest.ca/food/healthy-food/6-healthy-eating-tips-thanksgiving/3/
webmd.com/diet/features/10-tips-for-a-thinner-thanksgiving#1
http://healthyeating.sfgate.com/stomach-full-stop-eating-3080.html
health.harvard.edu/diet-and-weight-loss/calories-burned-in-30-minutes-of-leisure-and-routine-activities
webmd.com/food-recipes/most-important-meal#1
livestrong.com/article/429328-what-is-the-difference-between-baking-frying/
eatouteatwell.com/why-is-it-so-easy-to-gain-weight-over-the-holidays/

Low-calorie traditional holiday side dish

Vincent also offers a great low-calorie version of a traditional holiday side dish that saves more than half the calories of the traditional recipe (70 vs. 197 per cup).

Ingredients
1 lb. frozen green beans (French cut is best), thawed
10.5 oz. canned, reduced-fat, low-sodium cream of mushroom soup
1/2 cup low-fat sour cream
1/2 tsp. pepper
1 small onion, cut into thin strips
Nonstick cooking spray
1/4 cup whole-wheat flour

Directions
Preheat oven to 350 degrees.
In a 9×13 casserole dish, combine green beans, soup, sour cream and pepper. Stir until well mixed and bake for 20 minutes. While casserole bakes, spread out onion sticks and lightly spray with cooking spray. Sprinkle flour over onion pieces, tossing to coat equally. Spray a medium-large skillet with cooking spray and heat to medium-high heat. Add onions and cook until crisply, stirring occasionally. Remove casserole from oven, add ½ onions and stir well. Top with remaining half and return to oven, bake 5 minutes more.

Nutritional Analysis
Servings: 8
Serving size: 1 cup
Per serving Calories 77, Total Fat 2.0 g, Saturated Fat 0.5 g, Trans Fat 0.0 g, Sodium 138 mg, Potassium 401 mg, Fiber 2 g Protein 3 g, and Calcium 80 mg.

Spring marks the beginning of the produce growing season here in Ohio. Berries are one of the many fruits and vegetables coming into season. Did you know that studies have found that eating as little as one serving a week of anthocyanin-rich berries may help reduce your risk for developing cardiovascular disease? How about the fact that one cup of sliced strawberries contains more vitamin C than an orange? Also, if you are on a diet, berries are a great food for getting the most nutrients out of a reduced-calorie eating plan!

~ Kristi Campbell
dietetic technician student

10 REASONS BERRIES RULE

  • Low-calorie, healthy carb snack! Each ¾ cup serving has about 60 calories and 15 grams of carbohydrates.
  • Rich in vitamin C! One serving contains 40-80 milligrams of vitamin C. One cup of sliced strawberries contains more Vitamin C than an orange!
  • Full of fiber! Berries count as a good source of fiber. Raspberries pack a whopping 8 grams of fiber into a one-cup serving.
  • Folate! Women of childbearing age should get 400 micrograms of folate a day. Eight medium strawberries contain 80 micrograms of birth-defect preventing, cancer-stopping and brain-helping folate.
  • Packed with potassium! Berries also contain potassium that improves cardiovascular health and minimizes the effects of a high-sodium diet.
  • Remarkable anthocyanins and other health-boosting compounds! Berries are high in phytonutrients that reduce oxidative stress on the body and reduce the risk of cancer and cardiovascular diseases.
  • Full of flavor! Berries give you a sweet treat at a low-calorie, high-nutrient value.
  • Fast, easy, portable! You can take berries with you on the go without a lot of prep work. Fresh or dried berries make a quick, easy and healthy snack!
  • Fun for kids! Kids like colors, love finger foods and desire something sweet. Berries hit the mark on all three.
  • Family friendly! Take the family out to go berry picking to help teach kids about where food comes from.
 No sugar berry jam

No Sugar Added Berry Jam

For a fast and easy berry jam with no extra sugar, simply place 2 cups of berries in a single layer on a cookie sheet in the oven at 400°F for 10-15 minutes until the berries reach a cooked down jam like consistency. For a smoother jam, blend or puree the berries after baking and put through a fine strainer to remove seeds.

Easy Berry Cobbler

Preheat oven to 375°. Place 4 cups blackberries in a lightly greased 8-inch square baking dish; sprinkle with 1 tbsp. lemon juice. Stir together 1 egg, 1 cup sugar, and 1 cup all-purpose flour in a medium bowl until mixture resembles coarse meal. Sprinkle over fruit. Drizzle 6 Tbs. melted butter over topping. Bake at 375° for 35 minutes or until lightly browned and bubbly. Let stand for 10 minutes. Serve warm with whipped cream, and garnish with fresh mint sprig, if desired.

To mix it up, Substitute strawberries, raspberries, blueberries, or any other variety of berry you please for the blackberries.

 Easy berry cobbler
 Berry vinaigrette dressing

Berry Vinaigrette Dressing

Place 3 Tbs. berry jam in a small microwave-safe bowl. Microwave, uncovered, on high for 10-15 seconds or until melted. Whisk in 2/3 cup canola oil, 1/3 cup red wine vinegar, ¼ tsp salt and ¼ tsp pepper. Store in the refrigerator.

Berry Barbeque Sauce

1 cup berries (raspberries or blueberries)
½ cup ketchup
½ cup brown sugar
2 cloves garlic, minced
2 tbsp. Worcestershire sauce
½ cup red wine vinegar
½ tsp kosher salt
¼ tsp hot sauce
2 dashes liquid smoke
2 pinches pepper

  1. Combine all ingredients in a medium saucepan. Stir and cook on medium low for 1½ hours, stirring frequently.
  2. Place a sieve over a bowl and pour the sauce through the sieve. Use the back of the spoon to smash the berries and push the sauce through. Let cool before using.

Use sauce on chicken, beef, pork, or even try it on fish!

 Berry barbeque sauce