What's the Scoop with Iron?

       Iron is the most common nutrient deficiency in the world. Most of the iron we have in our bodies is recycled, but some is lost through the stool. What is lost must be replaced from the foods we eat to prevent iron deficiency.

     There are two types of iron found in our food supply. One is found in animal products such as meat, and the other is found mostly from plant sources. The type of iron found in animal sources is more easily absorbed  by our bodies then the iron from plant sources. For this reason, iron deficiency may be a concern for those people who do not eat meat. If you are a vegetarian you may want to discuss with your doctor or Registered Dietitian about having your iron level checked regularly.

     Our bodies' can detect how much iron is available in storage and will absorb more iron from the food we eat if our level is low. Our bodies can do a better job of absorbing the iron from plant food if we have vitamin C or animal protein in our digestive tract at the same time as the iron. Therefore, it is a good idea to consume a food with Vitamin C (see below) at the same time as a food with iron if you are trying to increase your iron level!

     Foods that provide iron include:

• liver
• seafood
• kidney and heart
• lean meat
• poultry
• beans
• spinach
• potato skins
• egg yolks
• whole grain and enriched breads, cereals, and rice
• dark molasses 

Foods that provide Vitamin C include:

• citrus fruits (oranges, grapefruit, lemons, limes)
• tomatoes and tomato juice
• potatoes
• Brussels sprouts
• cauliflower
• strawberries
• cabbage
• spinach

     Iron deficiency is most common in children and women of childbearing age. It can also occur when large amounts of blood are lost, such as with severe injury. Iron deficiency can lead to iron deficiency anemia. Symptoms include: decreased physical ability, impaired cognitive ability, delayed development in infants, and during pregnancy: increased risk of premature delivery, low birth weight babies, and infant mortality. If you believe that you or your child may be iron deficient, schedule and appointment with your doctor to have your iron level checked.

     The Recommended Daily Allowances for Iron are as follows:

Birth to 13 years: 7-11mg/day

14 to 18 years: Males: 11mg/day; Females: 15mg/day

19 to 50 years: Males: 8/mg/day; Females: 18mg/day

50+: 8mg/day

Pregnancy: 27mg/day

Lactation: 9-10mg/day

     Now you've got the scoop on iron!

Cheers,
Brittney

What's the Scoop with Food Allergies?

      The prevalence of food allergies is on the rise and the public is taking notice. Especially those members of the public with young children that are beginning to have exposure to foods that are common allergens. Food allergies are a major health concern and reactions can range from mild irritation to severe, life threatening responses.

     Food allergies and food intolerances are commonly confused. By definition, a food allergy is an improper immune system response to a food protein that is usually harmless by means of ingestion, inhalation or touch. Food intolerance is an adverse reaction to a food or chemical substance in a food. True food allergies are more common in young children than older children and adults. Prevalence of true food allergy is estimated to be about 6-8% in children and 3-4% in adults.

     Symptoms of food allergies or intolerance vary greatly from one person to the next. Some may include: skin rash, runny nose, wheezing, stomach pain, diarrhea, or anaphylaxis. Anaphylaxis can be fatal. It is a severe immune response which can include symptoms such as: abdominal pain, nausea, vomiting, chest pain, low blood pressure, shock, and death. Symptoms of a food allergy or food intolerance can develop immediately or may take several hours to appear.

      Foods that are most typically associated with food allergies or intolerance include: peanuts, tree nuts, fish, shellfish, milk, wheat, soy, and egg.

     Diagnosis of a food allergy is a complex process because technically food allergy is associated with an immunologic response. First, a problem food must be identified, then it must be documented as causing an adverse reaction, and finally verified that the reaction is an immune response. Diagnosis often includes a full medical evaluation, food history, elimination of the suspected food, and controlled and monitored reintroduction of the food.

      Currently the only proven treatment of a food allergy is total avoidance of the offending food. This can be very challenging if a person has multiple food allergies, or when a person is allergic to a food that is found within many other food products. Your Registered Dietitian can help you plan a healthy, balanced diet while still avoiding foods that cause allergic responses.

     If you believe that you or your child is experiencing an allergic reaction seek immediate medical attention by calling 911. If you suspect that you or your child has a food allergy consult your doctor. Your primary care physician will likely refer you to an allergy specialist for further evaluation. Keep in mind that eliminating a food group from your diet due to a suspected or confirmed food allergy may lead to nutritional deficiency, seek the guidance of a Registered Dietitian for help consuming a balanced diet despite required dietary restriction.

     For further information on food allergies, contact your physician or Registered Dietitian.

Cheers,
Brittney

How Much Protein Do You Really Need?

     Protein is usually seen as more is better, especially among atheletes and people trying to increase their muscle mass. However our bodies can only use so much protein and do not store much for back-up. Our muscles and cells need protein to grow and replenish, and our livers store some protein. Extra protein is filtered out of the blood stream by our kidneys and passed in the urine. Extreme excessive protein intake can be damaging to the kidneys. Conumption of added protein through supplements and powders creates what can be referred to as "expensive urine". This is true because protein supplements are often pricey and for most people they are almost entirely passed through the body without being used to increase muscle mass. For serious athletes a small amount of protein beyond what is consumed in food can be used to increase muscle mass, but this requires a person to take part in regular cardiovascular and weight bearing exercise.

    For the average person, male and female, protein recommendations are 0.8 grams per kilogram of body weight.

     To figure out what your protein requiement is: convert your weight in pounds to kilograms by dividing it by 2.2. Then multiply that number by 0.8. The number you come up with is the number of grams of protein you should be consuming per day from animal and plant sources.

     For example: if you weigh 150lbs, divide this by 2.2 to get 68.2 kilograms. Then multiply this by 0.8 to get about 55 grams of protein per day.

      Most Americans consume way more protein per day than their bodies can use. See the list below for protein content of common foods.

Approximate Protein Content of Common Foods:

8oz beef (ground round, chuck, rib, rump, or sirloin)               56 grams protein
8oz skim milk                                                                    8 grams protein
5 oz lean pork                                                                    35 grams protein
3 strips of bacon                                                                15 grams protein
3 oz cheese (American, bleu, brie, cheddar, Swiss)              15 grams protein
5 oz Fish filet                                                                     35 grams protein  
1 Hot dog                                                                           14 grams protein
4 oz processed sandwich meats                                           28 grams protein
5 oz baked chicken breast                                                   35 grams protein
5 oz shellfish (clams, crab, lobster, scallops, shrimp)            35 grams protein
4oz canned tuna                                                                 28 grams protein
Yogurt Cup                                                                         8 grams protein
Veggie Burger                                                                     14 grams protein
1 tablespoon peanut butter                                                   7 grams protein
1/2 cup refried beans                                                           7 grams protein
1/2 cup tofu                                                                        7 grams protein

     Here you can see that a 150lb person can easily meet their protein requirement by having peanut butter toast for breakfast and a chicken sandwich with cheese for lunch! Don't worry, going over your protein requirement a little bit in the normal course of eating isn't going to hurt you. Excessive supplement use however, may be damaging to the kidneys.

     Don't forget to use the guidelines set by the USDA for recommended servings of each food group. The new My Plate guidelines are very helpful and easy to use. Find more information here: http://nutritionall-rd.blogspot.com/2011/08/new-my-plate-icon-and-guidelines.html

      Always discuss with your doctor before starting an exercise program or beginning or ending any supplement use! Consult your doctor of personal Registered Dietitian to discuss protein needs for your specific condition.

Cheers,
Brittney

What's the Scoop on Foods without Nutrition Labels?

     The vast majority of the foods Americans eat are required by law to have a nutrition label. Some foods however do not. Here are the details on the National Labeling and Education Act:

     Foods that do not require a food label include:

• Food that is served for immediate consumption, such as vending machines, food courts, and hospital cafeterias (although this is likely changing with menu labeling laws)
• Ready-to-eat food that is not for immediate consumption, but is prepared on site, such as bakeries, delis, and candy stores.
• Foods that do not contain a significant amount of nutrients, such as coffee, tea, and some spices.
• Foods for patients with special nutrient needs.
• Food produced by businesses that meet certain criteria may be exempt unless they make a health claim.

      Currently many restaurants do not have nutrition information immediately available but do provide this information upon request, on their website, or elsewhere in the restaurant, such as on the back of the placement in fast food restaurants.    

     If you are curious about the calorie and/or nutrient content of some of the foods you are eating that do not have labels you can use a website such as Calorie King (http://www.calorieking.com/) or make comparisons to other similar foods. Beware, however, that just because two foods are similar does not mean their nutrition content is the same!

Cheers,
Brittney

What's the Scoop with Gluten Free?

     Gluten Free has been come quite a buzz word lately. Many people may be left wondering what exactly gluten free means, and what roll gluten plays in their diet.

     Gluten is a protein found in some grains. It can also be found in bread, pasta, cold cuts, salad dressing, beer and licorice.

     Grains containing gluten include: wheat, barley and rye. Grains that are gluten free include: rice, corn, buckwheat, quiona, millet and wild rice.

     A gluten free diet is important for those people suffering from Celiac disease. Celiac disease is a genetic, autoimmune disorder. People with the disease suffer damage to the gastrointestinal (GI) tract when they consume gluten. This can lead to diarrhea, weight loss, nutrient deficiencies, and malnutrition. If a person with the disorder continues to eat gluten, the likelihood of developing cancer of the GI tract increases. It is thought that 1 in 133 Americans suffer from Celiac disease.

     The market for gluten free products is estimated to increase to around $4.3 billions dollars over the next five years. Many health food stores, and common grocery stores, have a section of gluten-free foods. Many products boast a gluten-free label. Some people and organizations are claiming to have used a gluten free diet to promote health and wellness in people without Celiac disease. However, the benefits of a gluten free diet for the general population is not known to be beneficial. Incorporating a variety of grains in ones diet, including those with and without gluten is currently the best approach to total health and a healthy weight.

     If you think you may be suffering from Celiac disease, speak to your doctor who can test and diagnose the disease. Speak to a Registered Dietitian about a specific diet plan that will work for you, and more in-depth information on gluten foods.

For more information on celiac disease and the gluten free diet visit: http://www.celiac.com/

Cheers,
Brittney

The Scoop on Vitamin D

      Vitamin D is a fat soluble vitamin. That means that it is stored in our bodies fatty tissue. It is also classified as a pro-hormone because it has hormone-like properties in our bodies. Vitamin D is needed for normal growth and development; it is needed for growth of bones and teeth; and it helps with the absorption of calcium and phosphorus. Other roles that Vitamin D might play (hypertension, cancer, autoimmune diseases) are currently being researched.
      Our bodies use sunlight to generate Vitamin D. It has been suggested that 10 to 15 minutes of sunlight (without sunscreen) about 3 times per week is enough for our bodies to generate enough Vitamin D. However, living in cloudy climates, lack of outdoor time, dark colored skin, and always covering the skin completely can prevent the body from making enough.
     Very few foods contain Vitamin D, and some foods are fortified with it, such as cows milk and some juices and soy milk. It is also found in liver, egg yolks, sardines, oysters  tuna fish and salmon.
     Breast milk is lacking in Vitamin D. For infants that are exclusively breastfed, speak to your pediatrician about supplementation.
      The RDA for Vitamin D is:

• 400 IUs per day for infants 0-12 months
• 600 IUs per day for people 1 year through 70 years old
• 800 IUs per day for people over 70 years old
• 800 IUs per day for pregnancy

     Sometimes people may be prescribed larger doses to be taken weekly.

     Always talk to your doctor or Registered Dietitian before starting an oral supplement. Vitamin D can be toxic in large doses.

Cheers,
Brittney

Resources: Krause's Food and Nutrition Therapy, 12th Edition. Mahan & Escott-Stump
http://www.nlm.nih.gov/medlineplus/ency/article/002405.htm
http://www.mayoclinic.com/health/vitamin-d/NS_patient-vitamind

What's the Deal with Prebiotics and Probiotics? Plus, a Parfait Recipe!

     You may be hearing the buzz lately about prebiotics and probiotics. But what exactly do these terms mean, what are their benefits, and where can you find them?
     Prebiotics are "non-digestible food products that stimulate the growth of bacteria already present in the colon." They may improve gastrointestinal and digestive health because they promote the good bacteria needed for digestion. Prebiotics are found in whole grains (especially oatmeal), flax, barley, greens, berries, bananas and other fruits, legumes, onions, garlic, honey and leeks.
     Probiotics are "beneficial bacteria that improve gastrointestinal health and may improve calcium absorption". Probiotics are found in foods such as yogurt (with live, active cultures), kefir, buttermilk and other fermented dairy products, fermented vegetables such as kim chi and sauerkraut, and fermented soy products such as miso and tempeh.
     Food products that contain prebiotics or probiotics can help improve gastrointestinal health by regulating your digestive tract. They either support or supply your GI tract with the good bacteria needed for proper digestion. Eating foods that contain pre- or probiotics can help make sure your bowel movements are regular: helping to eliminate diarrhea and constipation! They also help your colon to do its job better: reabsorbing water and electrolytes. This helps you stay hydrated and prevents diarrhea. You don't need to buy special probiotic pills or special yogurt labeled as probiotic. You are always better off getting your nutrients from their natural sources rather than a pill. Any yogurt with live, active cultures contains probiotics. Choose yogurt that is reduced fat and without added sugar!
     Try this recipe for breakfast or a snack. It contains foods that provide both pre- and probiotics!

Yogurt-Berry Parfait with Homemade Granola

Granola:
Ingredients:
6 cups rolled oats
1/2 cup wheat germ
1 teaspoon nutmeg
1 teaspoon ground cinnamon
pinch of salt
1/4 cup canola oil
3/4 cup honey
Optional:
1/2 cup chopped pecans
1 cup raisins

Directions:
1. Toss dry ingredients together, except the raisins. Then add oil and honey and toss again to coat thoroughly.
2. Spread the mixture on two sheet pans and bake until golden, about 30 minutes, turning every ten minutes so that it browns evenly.
3. When done add the raisins if using and let cool. As it cools it will lose its stickiness and become crunchy.
4. Store in an air tight container. Will store for about a month!

Yogurt-Berry Parfait
Ingredients:
Granola
Plain, low-fat yogurt
Fresh berries. Choose from: blueberries, strawberries sliced in half, raspberries, blackberries, or cherries

Directions:
Layer ingredients in individual sized decorative dishes.
Serve with a spoon or fork.
Works great for breakfast or a snack!
Can also serve in a plastic or glass container with a lid to take on the go!

Enjoy!

Cheers,
Brittney

Resources: Krause's Food & Nutrition Therapy, 12th Edition; Mahan & Escott-Stump.