National Nutrition Month: What it means to me

Eat Right, Your Way, Every Day.

This is me as a toddler, enjoying good food. No rules. I was, and still am, a food-loving rebel!  And look, I even gave this delicious food a "thumbs-up"....I think it was homemade spaghetti.

Eat Right, Your Way, Every Day. That's the theme for this year's National Nutrition Month, which starts today, March 1st, 3013.

 

Learn more here!

This month, and beyond, remember that dietitians like me, as well as other healthcare professionals are here to guide you, give you tips, and provide positive encouragement to help you feel your best, not to tell you what to eat, when to eat it, where to eat, or how much you should or should not eat.  Why?  Because no one really knows the perfect way to eat.  No one.  Not even that Dr. on TV.  Everyone has the right to feel good and look great, and everyone has the right to Eat Right, Their Way, Every Day!

I like to eat right, my way, every day too.  No matter what that magazine article says, I'm still going to eat past 6pm on most nights, and have two pieces of cake instead of one small tiny piece on certain special occasions.

Like on this night, last month, when I ate 3 pieces. Hey, I turned 30. So what?

And if I want to make a dirty martini (with blue cheese stuffed olives) from this extra large vodka bottle (wowza! I found this in my parent's cabinets) and enjoy every salty sip, I will.

I mean, you hear it every day from people like me, "Everything fits into a healthy diet".  Right?  Some people think this statement that is way too general.  But it's true!  I can have my martini, or cake, or chocolate (times three), because the majority of my diet is made up of this...... 

INSTAGRAM!

Fruits, whole grains, low-fat dairy, and vegetables (not in the photo above, obviously, but you know I eat tons and tons of veggies).

INSTAGRAM!

The Journal of The Academy of Nutrition and Dietetics recently published a position paper, seen above.  The title of the paper was "Total Approach to Healthy Eating".  This was a nice segue to this year's National Nutrition Month, because it highlighted the importance of focusing on variety, moderation, and proportionality in the context of a healthy lifestyle, instead of focusing on single nutrients or targeting specific nutrients. Generally a total diet approach is meant to reduce consumer confusion and consumer reliance on supplements.

• Variety:  Refers to an eating pattern that includes foods from all MyPlate food groups and subgroups (grains, proteins, dairy (or alternatives), fruits, vegetables, oils, and SoFAS too! ie: Solid Fats and Added Sugars)

• Proportionality:  Eating more nutrient-dense foods and beverages (ie: foods that have fewer calories and more nutrients, such as fruits, vegetables, whole grains) and less of others (such as those SoFAS from above)

• Moderation:  Limiting overall portion size (get a smaller plate, it helps) and choosing foods to limit intake of saturated fats and added sugars (ie: look for reduced fat versions of cheeses and leaner version of meats, and try to aim for lower sugar snacks, such as those that contains less than 10 grams of sugar).

Visit ChooeMyPlate.gov to see your personal guidelines.

OK, so what does "Eat Right, Your Way, Every Day" mean to me, as a dietitian?!

• Only you should decide what to eat, no one else should decide for you.

• There is no right or wrong way to eat, as everyone has a different lifestyle and schedule to follow.  The only right way is your own personal way!  Want to eat three meals and no snacks? Fine! Want to eat four meals and two snacks?  Ok!  Want to eat something before you workout? Sure, why not?! Want to workout on an empty stomach? If you prefer that, do it! The key is to find what works best for you.  We are all unique and there isn't one perfect way for everyone.

• When it comes to specific nutrient distributions, some people feel better inside, and out, on a higher carbohydrate, lower fat diet, while others feel better on a higher protein and lower carb and intermediate fat diet (me!). Not everyone fits into the perfect mold determined by the latest research.  And remember, research is dynamic, just as nutrition is dynamic.

• We need to remind ourselves not to let the media overly manipulate us and dictate what we do or do not eat.  If we let this happen, food becomes a stressor.  This is not at all what it should be.  When you feel lost or don't know what to do with your diet, get help from an RD who can guide you on the right path to follow for your own personal nutrient needs, depending on your background, lifestyle, cultural preferences, and overall goals.

My lifestyle is one that leaves me constantly on the go.  I rarely sit down to a full meal, but instead I snack throughout the day.  This is not the right way to eat for everyone, but it's the right way for me.
 

I plan to celebrate the month by continuing to educate and help people see food in a positive light, and not as a stressful part of their day.   I plan to do some unique demos at work that incorporate fruits, veggies, whole grains and yogurts so people can see that healthy foods can also be tasty foods.  I specifically want to focus on kids this month, and get the younger generation to learn just how tasty it can be to eat healthy!  And of course, I'm also going to indulge a bit, because every healthy diet should include a nice indulgence.  Cheers!


QUESTION:  What does this year's theme mean to you?  How will you celebrate this year's National Nutrition Month?

Thanks for reading!

The Candid Rd

NOTE: I love comments!  But, be sure to come back to read any replies to questions or comments, as they do not go directly to your e-mail.

Is Tilapia Healthy? (Confused Day Tuesday!)

You've probably noticed a couple tilapia recipes on this blog in the past.  Perhaps you were surprised that a dietitian would choose to eat tilapia.  After all, there have been some not-so-great things in the news over the past couple years about tilapia, mainly concerning the amount of omega-3 fatty acids it contains (or lacks).  But are any of the cases against tilapia really justified?  Maybe, but in my opinion there isn't a enough evidence to compel me to stop buying it and feeding it to my family.  Here are some pros and cons so you can make your own decision.

Cons

• Many people don't like the idea that almost all of the tilapia found in the US is farm-raised. This article from the New York Times, for example, paints a slightly disturbing picture of farm-raised tilapia and it's effect on the environment.  However, I'd like to point out that best practices are taking place in the United States and Latin America.  Look for tilapia from these places, according to the article.  Or, get to know your fish department and learn where your fish is coming from so you can better trust it's origin.

• If you are watching out for best practices when it comes to raising fish, you'll want to read this article.  As with most species of fish, you may be getting previously frozen fish that claims to be "fresh".  This means whoever raised and shipped your fish may have added things for "freshness" about which you may not be happy to hear (or put in your body).  Make sure you are aware of where your fish is from, and read the sign to see if it was "previously frozen" (most seafood departments will have this on their point of sale signs).

• Tilapia is not a significant source of omega-3, with only 135 mg per serving.  Compare this to salmon, which contains closer to 1800-200 mg per serving.  That's quite a difference.

• Some people say that tilapia is a poor choice because of the "imbalance of omegas", meaning the ratio of omega-6 to omega-3 is too high.  If you believe this is a problem, avoid tilapia, but read the Pro section below to learn why this many not really be a "con" after all.

Pros

• Worried about the mercury in tilapia?  You shouldn't be, it's one of varieties of fish with the lowest amount of mercury.  Check out appendix 11 in the USDA Dietary Guidelines to see more about mercury and omega-3 in your favorite fish variety.

• "Why is it that when I was growing up I never heard of tilapia?"; this is what I hear from customers at work, quite often.  It's a good question, I mean, even I hadn't really heard about tilapia until probably ten years ago.  The truth is, it's been around for thousands and thousands of years, but it's only become popular lately because it's become a popular fish to farm.  It's become popular among consumers because many people will eat it because it's not very fishy tasting.  It's a mild tasting fish that many people enjoy, and that is very versatile.

• While tilapia may be low in omega-3s (compared to other fish), it's also very low in calories, fat, and saturated fat.  Four ounces of raw tilapia contains only 120 calories, 3 grams of fat, and 1 gram saturated fat.  Compare that to some of your other favorite animal proteins and all of a sudden tilapia is looking pretty good!

• Tilapia does have a higher omega-6 content, but why is that so bad?  There is really no conclusive evidence that omega-6 is harmful, and in fact there is much more evidence that it plays a positive role in our health.    This section of the American Heart Association website provides a link to an article from Circulation (The AHA's Journal).  The conclusions are posted below;

 

Want to choose a more sustainable tilapia?  Check out the Monterey Bay Seafood Watch guide online.  Here are the best types of tilapia to buy, according to them; 

Buy tilapia from the US, which is farmed in a more sustainable manor, with less pollution.  For a good alternative, tilapia from places like Brazil, Costa Rica, Ecuador and Honduras are good too.

The bottom line is that you need to get the facts before making a decision that is right for you, and your family.   Right now the evidence suggests that while it may not be the best choice for your "two servings of fish per week" (you'll need to go elsewhere to get your omega-3s), it still fits into a healthy and balanced diet.   And if you're like me and you live with someone who really despises the taste of "fishy-fish"such as salmon, tilapia can be a nice compromise at the dinner table.  You may still not want to eat tilapia, and that's fine too, but I hope I cleared up some questions either way.

QUESTION:  What's your favorite type of seafood? Do you eat tilapia?

Thanks for reading!

The Candid Rd

Confused Day Tuesday; Good Foods vs. Bad Foods

This is the mind of a typical American consumer.

Chocolate bars are bad, green spinach is good.

But wait...I heard chocolate is good because it has antioxidants and might help prevent heart disease.  And I also heard green spinach is bad, because of the oxalates that bind iron.  So, I guess I'll forgo the spinach and eat the candy bar instead.

High fructose corn syrup is bad, agave nectar is good.

But wait, fructose is bad, and agave nectar has about twenty percent more fructose than agave.

I guess I'll just eat the fake stuff.

But wait, I heard the fake stuff causes cancer......

I guess I'll just eat fruit for my sugar, but wait...fruit has too many calories.

Margarine is good, butter is bad.

Wait, no, butter is better, margarine has trans fats.

Shoot, butter has cholesterol and saturated fat.

I guess I'll use that spray butter instead.

But wait, the spray butter has chemicals, it will cause cancer.

I guess I'll just use canola oil for cooking, but no, I heard canola oil was mad from something strange and I shouldn't eat it.

I'm sticking with the candy bar. 

Source: iPhoto.com

Sure, this is a very hypothetical rambling of thoughts, but this is seriously the kind of stuff I hear from people!  Now, I'll be honest, I have some of these same thoughts at times, but thankfully I've learned to put them to rest and just enjoy what I eat.


The truth is, I don't consider any foods good or bad.  Sure, a donut in the morning isn't the best choice, but it's not a bad choice, unless you do it often!  I got this from the USDA dietary guidelines;

There is no such thing as a bad food, only bad food patterns.

A donut isn't necessarily bad, unless you eat them often.  And please, don't be a smart elic and say "ok, well I'll eat a donut once a month, and then cinnamon rolls and Pop-tarts the other days"...... that's obviously not a good idea.

And how about this fun little phrase that many dietitians (including myself, I'll admit....) like to tell people;

Everything is ok, in moderation.

If you think about it, what the heck does this mean?!   Moderation to you might be completely different than moderation to me.  Let's face it, having ice cream and a beer every single night of your life is fine, if you can make it fit appropriately into your meal plan.  Most American's should only eat/drink about 100-200 "extra calories/discretionary calories" a day, according to the USDA guidelines, and if you can make a beer and ice cream fit into your extra calories, then do it!  But you have to remember that those extra calories also account for the extra sugars you get in your sodas and the extra fat you add to your garlic bread.  So.....you may have already reached that extra 100-200 calories throughout the day, you just don't know it.

Bottom Line: There really isn't any such thing as a bad food.  You should not call foods good and others bad, but perhaps call some good, and others better.  A food does become bad if it's something that you know isn't giving you any health benefits (ie: potato chips, ice cream, butter, margarine, syrup, mochachinos) and you are eating them in excess of what your body needs.  So, lets re-write the above situation;

 

Chocolate bars are a good choice, green spinach is a much better choice.

High fructose corn syrup and agave nectar are both added sugars, and I should watch my intake of both.  I really enjoy agave nectar, so I'll add it to my oatmeal because a little goes a long way.  Later in the day, if I think I've had enough added sugars, perhaps I'll switch to the fake stuff, because I feel confident that I don't use a whole lot, and it won't hurt me.  Or heck, even better, I'll have an apple and peanut butter for my sweet craving!

Margarine tastes good, but I think I'll have butter today.

They both contain things that I want to limit in my diet, so when I use them I will be careful to stick to the serving on the label.

Oh, life is so good now that I don't worry about foods being bad or good. I will now have less stress and be healthier overall :)

Here's a tip:  turn your "bad foods" good foods into better foods by adding extra nutritious ingredients, such as with these Walnut Oat cookies.

Thanks for reading!

The Candid Rd

By the way, thanks for all the wonderful comments you left on my first "return to blogging" post yesterday.  It's really great to be back!