When we talk to clients about nutrition, there always seems to be some misinformation or misconceptions floating around.  We try to make things easier to understand.  There is no need to make nutrition more complex than it already is!  What I have tried to do today is break it down into easy to remember guidelines.  To get the most out of Nutrition For Your Health, remember the 5 Fs & 1 V:

F #1:  FATS~  Use your food label to monitor the type and amount of fats in your food.  The two main fats to be concerned about are Saturated & Trans Fats.  These fats have been shown to be the most damaging fats to the body.  They are responsible for raising cholesterol levels and increasing your risk for heart disease.  Daily intake levels vary but a general guideline would be for women to keep Saturated & Trans fats, combined, to no more than 12-14 grams a day.  Men should keep their intake to no more than 15-17 grams a day.  Remember, these numbers will vary according to your individual needs.  Foods high in Saturated fats include: Beef, Pork, dark meat of chicken & turkey, cheese, 2% or Whole Milk, butter,ice cream, chocolate bars, fried foods & many fast food choices.  High Trans Fats Foods include many commercially baked goods such as cookies, cakes, pies, & donuts, many fast food choices.  (Since food companies were required to list trans fats on the food label in 2006, it is interesting to note the number of foods that are now “Trans Fat free”!!)

F#2:  FISH~We have already discussed the fact that beef & pork are high in saturated fats.  Fish is extremely low.  Even the leanest cuts of beef & pork are still high in saturated fats.  The benefits of fish go beyond just the fat content.  In fact, fatty fish such as Salmon & mackerel are recommended for their unsaturated fat content.  It has been stated that eating ~6 oz of Salmon a week will provide you with a therapeutic range of Omega 3 fatty acids.  That can help you control cholesterol levels and protect your heart.  Eating more fish does not mean that you stop at your local fish fast food place or grab the fish stix out of the freezer section in the grocery store.  Those choices tend to be high in saturated/trans fats and lower in the beneficial fats your body needs.  They are also much higher in sodium!  You can find affordable salmon choices in your local grocers freezer section.  You can also use canned varieties as well.  Remember, you want to bake, grill, steam or boil your seafood.  Breading & frying tends to take us back to the high fat foods we’re trying to reduce.  Check out some recipes here! 

F#3 + a V:  FRUITS & VEGETABLES~  These two food groups continue to be the most overlooked foods on our list.  We know they are low in fat & calories but we continue to under eat them.  These foods provide our bodies with numerous vitamins & minerals.  They are referred to as “Natures Perfect Supplement”.  Increasing your intake of these foods can not only help you control weight, blood sugars and cholesterol levels, they can also help you lower blood pressure.  When patients are told by their doctors that they have high blood pressure, they are usually prescribed medications and told to avoid salt or sodium.  If you simply increase your intake of fruits and vegetables you can significantly lower your blood pressure….regardless of whether or not you lower your sodium intake.  If you do lower your sodium intake along with increasing fruits & vegetables, blood pressure levels drop even further.  The other benefit of increasing Fruits & Vegetables, it helps to increase your FIBER intake.

F#4:  FIBER~We are all aware that increasing fiber can help with regulating bowel movements.  But did you know that increases in Fiber can also help to lower cholesterol level?  Fiber will bind with cholesterol in the gut and help to remove it.  By eating more fruits & vegetables, whole grain breads and cereals, and adding dried beans & lentils to your daily intake you can easily reach the goal of 25-35 grams of fiber a day.  Read your food labels to determine the exact amount of fiber in your favorite foods.

F#5:  FUN!~Remember, you have to enjoy life.  Sharing a meal with others is about more than just eating the food.  We also benefit from the personal interactions.  Don’t focus on what you “can’t have” but rather on the good things you can have.  Find new ways to add more fun to your life.  It has often been said that, “Laughter is the best medicine!”  Focus on the positive choices you’ve made and keep moving forward!

So there you have it the 5F‘s and a V for better health:

1. Know your FATS

2. Eat more FISH

3. Increase your FRUITS & VEGETABLES

4. Check your FIBER

5. Have FUN!

It’s Your Health. It’s Your Life. Make That Change!

~Johnikoni

 Nutrition Pair participated in the North Carolina State Medical Assistants (NCSMA) Winter Seminar, “Bridging the Gap to Healthcare” held January 17^th at College of the Albemarle here in Elizabeth City.  There were 86 medical assistants from across the state in attendance. 

We exhibited at the conference and John provided the nutrition presentation “Discovering Your Path to Wellness”.  In it, he reviewed the current health of our nation as well as that of North Carolina.  For example, in North Carolina, 61% of adults are overweight or obese and 27% of adolescents are either overweight or at risk of becoming overweight (CDC, 2003).  Focusing on the health risks associated with poor lifestyle choices, John discussed ways for the attendees to improve their own health as well the health of their patients.  He stressed how important it is that we serve as healthy role models for our clients.  We also encouraged referring to a Registered Dietitian for Medical Nutrition Therapy for chronic disease management as well as prevention.  The NCSMA is a fun and lively group and we enjoyed being a part of their winter seminar.

It’s Your Health.  It’s Your Life.  Make That Change!

~ Angie

Nutrition Pair Exhibit at NCSMA

"Discovering Your Path to Wellness"

 

 

 

 

 

 

 

Are Sugar-Free Products Better?

When taking a trip to the grocery store, you will find many products that are labeled “sugar free”. But, take caution as these products are not always an ideal choice when you have diabetes. “Sugar free” products can actually be quite deceiving. A common error that we have observed as diabetes educators is that many people read labels for the amount of sugar instead of for the amount of total carbohydrate. Even if there are zero grams of sugar in a product, the food can still have an impact on your blood sugar level. The reason for this is that it is that total carbohydrate, not only sugar, affects blood sugar levels.

Carbohydrates (Carbs) can be classified as either simple carbs or complex carbs. Simple Carbohydrates generally include foods with added sugars like regular sodas and sweets. They are called “simple” because the body does not have to perform much in the way of digestion to break them down. Simple carbs offer very little nutritional value. Complex Carbohydrates include foods that occur naturally and without processing. Foods such as fruits, starchy vegetables, whole grain breads and rice would fall into the complex category. While complex carbs will raise blood sugar levels just like simple carbs, they differ in that they contain more vitamins, minerals and fiber than simple carbs. Because of that, complex carbs are a better choice than simple carbs.

You will find sugar (simple carb) listed on the Nutrition Facts label. However, the only complex carb that you will find listed is fiber. Thus, a product may not have sugar but it can still have other carbohydrates. It is important to look at the total carbohydrate content, not only the sugar content, when you are reading a food label.

As an example, take a look at these two labels. This is a comparison of a Sugar Free and a Regular Version of cookies:

Sugar Free Cookie Food Label

Murrays Regular Chocolate Creme Cookies

Note the difference between the two cookies: other than the nutrition label showing that the sugar-free cookie contains 0g sugar, there is very little difference. Knowing that you need to look for total carbohydrate instead of sugar makes all the difference. The total carb in the sugar free cookie is 19 grams while the total carb in the regular cookie is 21 grams. (Two grams of carb will not make a notable difference in your blood sugar level.) One carb serving/exchange is equivalent to 15 grams of carbohydrate. Although carbohydrate needs are very individualized, most people with diabetes will need to keep their mealtime carbs between 30 to 60 grams (2 to 4 servings/exchanges) and their snacks between 15 to 30 grams (1 to 2 servings/exchanges). Registered Dietitians who are Certified Diabetes Educators, such as John and I at nutritionpair.com, can assist you in determining your individual carbohydrate needs.

Back to the cookies—I should note the price per cookie. The sugar-free cookies cost 15 cents per cookie and the regular cookies cost 4 cents per cookie. The sugar-free cookies cost almost four times as much as the regular cookie! As you can see from the comparison above, there is very little difference in the impact the two different products would have on your blood sugar level. Your blood sugar reading would likely be the same after the sugar-free cookies as it would after the regular cookies. As you can see, you really don’t need to spend the extra money on “diabetic” or “sugar-free” products when you have diabetes. Just be a label reader and look at the total carbohydrate instead of the sugar. While you’re at it, check to make sure the product is low in saturated fat, high in fiber and high in vitamins and minerals. But, remember, the healthiest foods do not even have a nutrition label on them (hint: they are in the produce section!!!).

~ Angie

October has always meant the start of the Holidays for me.  Stores are already loaded with candy for Halloween, decorations for Thanksgiving and the new Christmas ornaments have been hanging in Hallmark Stores since July! As people begin to stress over avoiding the Holiday weight gains & finding the perfect gifts to be bought, we’re trying something new.  October is International Walk to School Month.  The walk to school program in the USA was started in 1997 as a way to increase awareness of the need for communities to be more walkable.  The program has expanded to raise awareness of not only healthier lifestyles options but also to promote safer bicycling & walking routes and cleaner air.  We have been trying to get our son’s school to help sponsor a local event but the process is slow.  Instead, Angie & I will promote the Walk to School ourselves by walking to school with Jonathan on designated days during the month of October.  Our first planned walk is October 8th, which is also Walk to School Day.  Hopefully, we will be able to generate interest and the program will grow into a larger event in the future.  I urge you to visit the Walk to School web site for more information and ideas on making it work in your community.  Walking to school would be a great way to get exercise as a family and give you more time to spend with your child.  We’ll let you know how things work out in Elizabeth City!

Take advantage of the October weather by getting outside and being more active!  Cooler temperatures, lower humidity & less grass cutting!! Enjoy October!

It’s your Health.  It’s Your Life.  Make that Change!

~ John