Friday, March 15, 2024

Fresh, Canned, Dried, or Frozen: Get the Most for Your Fruits and Vegetables

    Fruits and vegetables come in many forms (fresh, frozen, canned, or dried). All of which are good options for consumers to enjoy. The article provides tips, so consumers get the most from their canned, frozen, and dried fruits and vegetables.

    Look for these phrases on canned fruit labels: “packed in its own juices,” “packed in 100% juice,” “unsweetened,” or “no added sugar.” When comparing fruits packed in juices and fruits packed in syrup, less added sugar is found in fruits packed in juices. Look for these phrases on canned vegetable labels if sodium is a concern: “no salt added” and “reduced sodium.” Sodium content can be further reduced by rinsing the canned vegetables before eating. To maximize the flavor and nutritional value of both canned fruits and canned vegetables, it is recommended to use the ingredients immediately after opening.  

    In the category of frozen vegetables, it is recommended to buy plain vegetables instead of the products that include sauces. Flavorful herbs and spices can be used to season the plain vegetables instead. With frozen fruits, it is recommended to purchase unsweetened fruit as opposed to sweetened. This information can be found on the product’s label. Frozen fruit bars can be a nutritious snack; however, the food label should be checked to ensure the bars are made with real fruit juice.  

    Look for additives in dried fruit. Dried fruit may contain dietary fiber, vitamins A and C, potassium, and folate. The serving sizes are smaller than other types of fruit. Some dried fruits may contain added sugar. If a consumer is sensitive to sulfites, he/she should read the food label to ensure the canned fruit is not preserved with sulfite. Consuming sulfite may trigger an allergic reaction in that person. When dried fruit is mixed with nuts and seeds, a tasty portable snack is made. Dried fruit can also be added to salads, pancakes, bread recipes, or a bowl of cereal.  

    With the many varieties of canned, dried, and frozen fruits and vegetables available in grocery stores, it is easy for consumers to find likeable options that also fit into a healthy diet. A registered dietitian nutritionist can provide more information on developing an individualized healthy eating plan.  


Friday, March 8, 2024

What Is the Low-FODMAP Diet?

New diet trends are always popping up in the news, and the low-FODMAP diet has created quite a buzz recently. This is a diet that was originally developed for those who have irritable bowel syndrome, to help manage their symptoms. But what exactly is this diet? And why should you be following it? 

FODMAP is an acronym that stands for: 

 

F-Fermentable 

O-Oligosaccharides 

D-Disaccharides 

M-Monosaccharides 

A-and 

P-Polyols 

 

Oligosaccharides are a type of carbohydrate that contains chains of 3-10 monosaccharides. There are two different groups of oligosaccharides, fructans and galactans. Fructans are found in wheat products, onions, garlic, artichokes, and inulin. Galactans are found in lentils, chickpeas, broccoli, beans, Brussel sprouts, and soy-based products. 

Disaccharides are carbohydrates that contain two monosaccharides. The most common disaccharide is lactose, which naturally occurs in milk and some dairy products, and requires lactase, a digestive enzyme, for its absorption. Milk, yogurt, soft cheeses, ice cream, and puddings are all examples of disaccharides that contain lactose. 

Monosaccharides include fructose, a monosaccharide found in fruits. Fructose absorption is enhanced when it is combined with sources of glucose. Therefore, when it comes to the low-FODMAP diet not all fruits are equal. Fruits containing equal amounts of fructose and glucose may be more easily tolerated. Examples of this are agave, honey, mangos, watermelon, sugar snap peas, and high fructose corn syrup. 

Polyols are sugar alcohols found in some fruits like cherries and nectarines, apples, and pears. They are also found in some vegetables like mushrooms and cauliflower, as well as in some sugar substitutes like xylitol or sorbitol. 

The low-FODMAP diet can help manage symptoms of irritable bowel syndrome because short chain carbohydrates are found in many of the foods we eat. They may be poorly absorbed in the intestine, draw extra water into the intestine and are rapidly fermented in the gut. FODMAP can increase gassiness, bloating, abdominal pain, and diarrhea for those who have sensitivities to them. So, the low-FODMAP diet may work by starting with a low-FODMAP period, usually somewhere between six to eight weeks. Then under consultation of a medical professional, the patient will gradually reintroduce certain FODMAP foods and keep track of symptoms of gastrointestinal distress to help identify their food offenders. 

It is important to consult with a medical professional during and before this diet because reintroduction of foods as well as over-restriction of foods can cause harm. Cutting too many fruits, vegetables, plant-based proteins, and dairy foods can increase the risk of deficiencies in certain nutrients. A registered dietitian can help manage the reintroduction phase by developing personalized eating plans to meet each person’s nutritional needs. 

 

Friday, March 1, 2024

What to Look for in Yogurt

Yogurt can be part of a healthy diet for kids and adults as it is rich in protein and contains calcium and potassium. Some yogurts also contain live bacteria cultures, or probiotics, which benefit the gut and the digestive system.  

There is a plethora of choices at the grocery store when it comes to yogurt, so what kind should be bought? 

- The Dietary Guidelines for Americans recommends that less than 10% of a person’s total calories each day comes from saturated fat. Low-fat or fat-free yogurt can help consumers stay within this recommended range.  

- In the category of flavor, plain yogurt is recommended in the article since added sugar is a common ingredient amongst fruited and flavored varieties. Toppings such as your own fruit, vanilla, or cinnamon can be added to plain yogurt. “Sugar” will still be listed on the Nutrition Facts label on plain yogurt, because, although no sugar is added, the yogurt contains lactose. Lactose is the naturally occurring sugar found in milk.  

- What are the differences between Greek yogurt and traditional yogurt? Greek yogurt is thicker, creamier, and smoother than traditional yogurt because it undergoes a straining process. Greek yogurt also has more protein, less calcium, and less lactose. In both types, bacteria cultures help break down the lactose. Furthermore, those who are lactose-intolerant may find yogurt as an easier-to-digest dairy food. Greek yogurt may be tolerated better since there is less lactose to digest.  

- If a person cannot or chooses not to consume dairy, there are plant-based alternatives to yogurt on the market. The article encourages consumers to pick an alternative fortified with calcium and vitamin D. Fortified soy-based yogurt has the closest nutrition profile to dairy-based yogurt. Products made with coconut milk or almond milk are lower in protein.  

After the consumer has bought the yogurt, it is ready to be enjoyed. The article provides some creative tips.  

- Yogurt can be mixed with other ingredients to make a dip.  

- Sweeten yogurt that is low in added sugar or has no added sugar using fresh or frozen fruits. 

- Mix yogurt with other ingredients to create a quick and satisfying breakfast bowl.  

- Yogurt can be blended with other ingredients to create a calcium-packed smoothie.  

- Combine yogurt and milk to enjoy as a beverage. 

- Plain yogurt can be used as a substitute for sour cream in many recipes.  

- A yogurt and granola coated banana can be frozen to make a popsicle.  

The type of yogurt (fat-free, low-fat, frozen, plant-based) will vary its nutritional composition. Dairy recommendations for specific age groups can be found using MyPlate.