Tag Archives: dietitian

The what, why and how of whole grains

In the past, whole grains were thought to provide nothing more than fiber, but new research reveals that whole grains offer vitamins and minerals along with antioxidants and other healthy plant-based nutrients.
WHAT DOES ‘WHOLE GRAIN’ EVEN MEAN?  Whole grains are made up of all parts of the grain – the bran or fiber-rich outer layer, the endosperm or middle part, and the germ or nutrient-rich inner part.  So when you eat a variety of whole grain foods, you get the best nutritional package.
White bread and brown breadWHY SHOULD I EAT WHOLE GRAINS?  Whole grains provide essential vitamins and minerals and give your body the fuel it needs from the carbohydrates.  Also, whole grains contain more of the dietary fiber and protective components that positively impact your health.  Whole grain foods tend to have less sugar, sodium and unhealthy trans fats than non-whole grain foods.  These nutritional benefits are not found in refined grains such as white flour and white bread.
HOW CAN I GET THE WHOLE GRAINS MY BODY NEEDS?  A very easy rule to use when choosing whole grain foods is to check out the ‘Nutrition Facts’ on the label. For every 10 grams of carbohydrate, there should be at least one gram of fiber. That turns out to be the ratio of fiber to carbohydrate in a true whole grain: unprocessed wheat. Or you can check out that the first ingredient listed contains the word ‘whole’ as in whole wheat flour. Some products also will display one of three ‘Whole Grain Stamps,’ designed by the Whole Grains Council on foods, on the package: Good Source Stamp, an Excellent Source Stamp and a 100% Whole Grain/Excellent Stamp.

-Sara Lopinski, registered dietitician

5 tips to get picky eaters to try veggies

Arranged Vegetables Creating a FaceGot picky eaters at home? Are you picky too?
“Experience has taught me that kids and adults can actually learn to like a wide variety of food; it’s all about familiarity and role modeling,” says SIU dietician Cindy Yergler. Yergler says that the more we are exposed to a wide range of food tastes in a series of positive experiences, the more foods we will learn to enjoy.  “Parenting held many challenges for me but by using certain strategies, my now adult children (one a registered dietitian) learned to eat and enjoy a variety of food.”
Yergler recommends parents of picky eaters follow these steps:
1. Be a role model – Take a look at yourself and what you are eating.  If your diet consists of ramen noodles and fast food, expect your children to be interested in the same.  Children mimic the adult role models in their lives, in all areas – including food choice. They may not do what you say, but they will often do what you do!
2. Get kids involved in food – Buy a cookbook with simple, kid-friendly recipes that include veggies and fruits. Select a recipe together and shop for the ingredients.
3. Be adventurous – Plan an outing to the farmers market or a country farmstand to purchase a new vegetable or fruit.  Allow your child to select a new “vegetable or fruit of the week.” Together, prepare the food item and have a family taste test!
4. Try and repeat – Encourage sampling of all food and do so with repeated exposure. Allow a very sensitive child to politely dispose of the bite into a napkin if it is too distasteful to swallow.  It will be important to repeat this process with the same food several times.  Eventually, many children (and adults) will actually enjoy the food.
5. Mix it up – Combine the “new food” with a familiar food.  For example, mix zucchini with corn, asparagus with carrots or raspberries with sliced bananas. Before long the entire family will be eating better and enjoying meal time more.

reference, Appetite Journal, October 2010. 

-rb, cy

Fair eating

Thursday’s parade to kick-off to the Illinois State Fair is likely to instigate ten days of unhealthy eating habits for thousands of fairgoers. According to SIU registered dietitian Sara Lopinski, the food offerings at these events can pose a challenge to the health conscious food consumer. fair food 2
Consider several typical fair foods and their calorie content:
•    jumbo corn dog = 375 calories
•    funnel cakes with cinnamon and sugar topping = 790 calories
•    cheesecake on a stick = 655 calories
•    chocolate malt = 690 calories
Lopinski suggests several strategies to survive the fair-going experience without causing bodily harm. First, think about the purpose of your visit to the fair.  If it is just for the food, then you will probably overeat. If you decide to combine “sight-seeing” with some exercise and food, then you will do better.   An additional suggestion is to get some exercise while checking out the food offerings at the fair, so you can plan your selections first instead of sampling at each vendor. Limit yourself to one higher calorie food and balance it with the choice of one healthier food.
An additional helpful strategy is to eat a healthy, high fiber snack before attending the festival to take the edge off your appetite. Lopinski says that you may eat less when feeling full versus hungry.  Another method to manage the “jungle’” of high fat and high calorie food choices is to share a portion of one of these foods with your fellow fairgoers.  Often a small portion of one of these foods can be quite satisfying with a reduced number of calories and fat.
-rb, sl