At long last, USDA has made sweeping changes to what is served in the school lunch (and breakfast) line. What was that you just heard? The collective voices of thousands of nutrition professionals everywhere cheering, that’s what it was! I have personally been saying for quite some time now that USDA needed to make sure that the food served in schools matched the message taught in most school health classes. So here we have it. Reductions in calories, saturated and trans fats, and sodium are part of the package. So is increasing fruits and vegetables along with more whole grains in place of refined carbohydrates. Here is a link to USDA’s site:

http://www.fns.usda.gov/cnd/Governance/Legislation/nutritionstandards.htm

Allen Anderson, RD

Well, it’s that time of year again. Time for friends, family, fun, and food! Yes, the Holiday season spanning from Christmas to New Year’s has become synonymous with eating too much and gaining unwanted pounds. This activity is usually followed by a solemn vow to lose the weight in the new year. Unfortunately, for many, the goal is never realized and often repeated at the end of the following year again! It’s time to put a stop to the madness and implement some healthy habits during the holiday season.

I’m often asked by community members what exactly they should do to avoid gaining weight during the holiday season. Aside from the ever-so-obvious “don’t eat too much” and “exercise more”, there are some more specific things that you can do. As far as eating goes, I recommend that most people simply follow USDA’s model of what healthy eating should look like. You can view a video about “MyPlate” at THIS LINK. Thanksgiving, Christmas, and New Year’s are no reason to simply discard healthy eating habits. But, if you must have some dessert, it’s OK. Just make sure that you resume healthy eating habits the day after as if nothing happened. This will help you avoid the idea that if you eat a little extra calories one day, you should therefore continue to eat extra calories all of the time.

Allen Anderson, RD

I recently conducted an interview with our own Public Health Dietitian, Mandy Burbank about the many benefits of breastfeeding. Click below to view the entire video.

Benefits of Breastfeeding

Allen Anderson, R.D.

Recently, I conducted a short interview with our Dietetics Practicum Student, Rachel Clausen. Hear what she had to say about colorectal cancer below.

Colorectal Cancer Awareness

When my colleague received a nutrition-related email forward, we both were very skeptical. We were concerned, especially because email forwards are generally not the place to receive your most honest and reliable information. After all, has anything “bad” really happened when you didn’t pass a forward on to “at least 10 other friends”? I didn’t think so. However, there are some people that do believe everything they hear, or in this case, read.
Here is a quote I found in a research article: ‘If someone pretended to be a qualified neurosurgeon or dentist and was not, the law would forbid them from practicing, but the dietetic profession has to compete with enthusiastic amateurs who are usually incompetent in clinical nutrition. As a result, the public are playing a nutritional Russian roulette with their health.’
This goes back to what I said last week, be wary of the nutrition information you find online. After researching this email, I had found a number of websites that had already blogged about the falseness of it. Here are two links that I thought explained it the best:

• http://www.snopes.com/food/warnings/fruit.asp
• http://www.examiner.com/diets-in-phoenix/you-should-eat-fruits-on-an-empty-stomach-fact-or-fiction

Judging from some of the comments on blogs regarding this email, people are leaning both ways as to what is true or not about how to consume fruit. I just wanted to caution those of you who received this email, or ones like it to be wary and do your research or ask a nutrition professional (Registered Dietitian or Nutritionist). Refer to the previous blog for more information on nutrition quackery.

Rachel Clausen, UND Senior Dietetic Student

Allen Anderson, RD

There are so many articles online about nutrition and what is best.  Honestly, I was appalled by some of the information I found online. I believe people need to be monitored or go through some sort of filter before their findings, true or not, are thrown out into the vast world of the internet.

There are several websites out there with people claiming they are some sort of health expert, so it is hard to know who and what to believe. Here are Food and Nutrition Science Alliances 10 Red Flags of Junk Science:

1. Recommendations that promise a quick fix.
2. Dire warnings of danger from a single product or regimen.
3. Claims that sound too good to be true.
4. Simplistic conclusions drawn from a complex study.
5. Recommendations based on a single study.
6. Dramatic statements that are refuted by reputable scientific organizations.
7. Lists of good and bad foods.
8. Recommendations made to help sell a product.
9. Recommendations based on studies published without peer review.
10. Recommendations from studies that ignore differences among individuals or groups.

An article from Nutrition Today said Public skepticism about nutrition research will and should always be present. It’s the nature of humans to be wary of new things. I agree with this and caution all of you to be wary of new nutrition information that you read online. Pay attention to where you get your information, as well as who is writing it. It never hurts to do some research on the subject or writer before assuming the article is true. I have found that websites such as www.snopes.com and www.quackwatch.com are reliable for determining the accuracy of questionable information. You may also feel free to contact Grand Forks Public Health at: 701-787-8100.

Rachel Clausen, UND Senior Dietetic Student

Allen Anderson, RD

• Rowe, Sylvia. Dietitians warn of danger of ‘amateur’ nutritionists. Practice Nurse, 09536612, August 15, 2008, Vol. 36, Issue 3.
• Nutrition in the News: Are Consumers “Getting The Message?” Nutrition Today. 38(5):170-173, September/October 2003.

As it turns out, beer may have some health benefits after all. A recent report outlined on the American Dietetic Association’s Facebook page reveals a wealth of information regarding this barley beverage. However, it’s important to always remember to consume alcohol in moderation and never, ever drink and drive. Here’s the link to the article:

Benefits of Beer

Allen Anderson, RD

This afternoon I’m conducting an interview with UND’s Studio 1 television station. The topic is diabetes (specifically, type 2 diabetes) and it’s relationship to obesity. Talk about a vast topic!

My research has led me to the Mayo clinic’s site on type 2 diabetes which has proven to be a wealth of information.

Would you like to know the best news of all related to diabetes? OK, I’ll tell you. For the most part, this chronic disease is preventable. Using the same tried and true advice that we Dietitians always give, you can most likely avoid this life-shortening illness. Exercise regularly, maintain a healthy weight,  and eat a healthy diet. Yes, I realize that this advice is not particularly sexy or fancy, but it works. Research proves it. You can read more about it HERE.

Current recommendations for most healthy adults include the consumption of 25-35 grams of dietary fiber daily. This is certainly no small feat in today’s world of over-processed, fiber-thin foods. But, for those who are diligent, it is possible to reach that daily recommendation of fiber. Along the way, you’ll lower your risk for colon cancer and you might even reduce your cholesterol levels. Here are some ways to get more fiber daily:

1. Eat more fruits and vegetables. This category of food is loaded with fiber. From the fiber found in the stalks of broccoli to the type of fiber found in the peel of an apple, this group of foods packs a punch when aiming for more fiber. Try to eat 5 cups of fruits and vegetables daily.

2. Eat more whole grains. Real whole grains. Not the box of sugar-bomb cereal that reads “made with whole grains”. You need the real McCoy. Look for breads that bear the label “100% whole wheat” or cereals that have “whole wheat or whole oats” as the first ingredient. Also, try making the switch to whole wheat pasta. You just might enjoy that type of pasta more (I certainly do!). Oatmeal, brown rice, and whole wheat tortillas also have good amounts of fiber.

3. Add more beans to your diet. Typically, most bean varieties contain ample amounts of fiber. Examples include pinto beans, lima beans and kidney beans. Also, beans are usually inexpensive. So, why not try a vegetarian chili with multiple bean varieties for your next supper creation?

I’ll be the first to admit that’s it’s not easy to get the required amount of fiber on a daily basis. It takes a lot of label reading and a certain degree of planning. However, knowing that I can reduce my risks of chronic disease makes the extra effort a little more worth it.

Allen Anderson, RD

If you’re like most, a trip to the grocery store can be cause for anxiety. With literally tens of thousands of items in the average grocery store, it’s easy to see why one could become overwhelmed. This is especially true for those of us that wish to make the most healthy selections while shopping. So, what’s the health-minded grocery shopper to do? Here are some tips to help you be healthy on your next trip to the grocery store:

1. Pace the perimeter of the store. Most of the items that you purchase should be found in the outer aisles of the store. It’s in this area that you’ll find, produce, fresh meats, dairy, and frozen items (fruits and veggies). Typically, these items are less processed and contain higher nutrition.

2. When venturing to the center aisles, choose whole grains. Brown rice, whole wheat pasta, 100% whole wheat bread and whole grain cereals are the best choices when it comes to carbs. Whole grains contain plenty of fiber, B vitamins, and better taste (IMHO).

3. Be aware of marketing and how it may affect your food choices. There are no mistakes when it comes to the placement of products in stores. Careful consideration is taken to ensure that products are seen and purchased by people. Why do you think that sugar-bomb cereals are on the lowest shelves of the aisle? That’s right. It puts the products at kids’ eye level.

It’s also no mistake that things are constantly being rearranged. It’s well known by retail establishments that the longer you remain in the store, the more you’ll purchase. So, always carry a grocery list and STICK TO IT!

Allen Anderson, LRD