Filed under: Diabetes, General Nutrition, Heart Health, Recipes, Weight Management
Did you know the average American eats only 43% of the recommended amount of fruit and 57% of the recommended amount of vegetables each day? Include more colorful fruits and vegetables in your menu plan for a brighter future. Fruits and vegetables reduce your risk of heart disease, cancer, and other chronic conditions.
When choosing fruits and vegetables, “eat the rainbow of colors.” Different color groups provide a unique set of vitamins, minerals, and phytonutrients. Fruits and veggies are nutritious in any form: fresh, frozen, canned or dried. They are available year round and are ready when you are.
Benefits of eating more Fruits and Vegetables:
- Fiber help fill you up, lowers cholesterol, and aids your digestive system
- Disease Reduction including heart disease, stroke, high blood pressure, some cancers and Type 2 Diabetes
- Vitamins & Minerals are abundant which keeps you stay healthy and energized
- Low in Calories and rich in flavor and texture
How to include more Fruits & Vegetables
- Include veggies with breakfast: add mushrooms and peppers to eggs to make an omelet, or wrap up an egg and veggie scramble in a whole wheat tortilla
- Enjoy fruit and veggies as your snack: top of Greek yogurt with frozen fruit, dip carrots or sliced bell peppers in hummus, or make up a trail mix of dried fruit and nuts
- Add extra veggies to your favorite dishes: pile veggies on top of your pizza, stuff them in your sandwich, or add veggies to pasta sauces, soups, and casseroles
- Include a colorful salad with your lunch or dinner and add some fresh or dried fruit for a little sweetness
- Choose fruits and veggies that are darker or brighter in color; these contain more vitamins and minerals
- Each week choose a new fruit and/or veggie. There are hundreds to choose from and it adds variety to your meal
- Purchase fruits and veggies from local farmers or markets to ensure the freshness and hence its nutrient content
This information was brought to you by Robyn Moss, MS, RD and OC Nutrition, Your Trusted Source for Health & Nutrition Advice. OC Nutrition offers nutrition counseling services over the phone or in person in Newport Beach, Irvine, Orange, Anaheim Hills, Chino Hills and Long Beach. If you have any questions or would like to schedule an appointment, please contact:
Kristy L. Richardson, MS,MPH, RD, CSSD, CHES
Registered Dietitian & Exercise Physiologist
kristy@ocnutrition.com
www.ocnutrition.com
(949) 933-6788
Tuesday, May 1, 2012
6:30-7:30 pm
Just For The Health Of It and OC Nutrition are bringing you a nutrition seminar to make you think. There are countless acts of mindless eating that we all do throughout the day ~ eating on the go, driving through for coffee in the morning, afternoon fatigue leading to poor snack choices, eating in front of the TV, etc. These speedy habits may contribute to a range of eating and digestive issues. Learn how to enhance your ability to eat with greater awareness assisting in better food choices and how to stop eating when you are full.
Sign-ups are required.
Call or email to register today…
JUST FOR THE HEALTH OF IT!
417 N. Tustin St., Orange ~ 714.639.0494
email: diane@justforthehealthofit.info
This information was brought to you by Just for the Health of It and OC Nutrition, Your Trusted Source for Health & Nutrition Advice. OC Nutrition offers nutrition counseling services over the phone or in person in Newport Beach, Irvine, Orange, Anaheim Hills, Chino Hills and Long Beach. If you have any questions or would like to schedule an appointment, please contact:
Kristy L. Richardson, MS, MPH, RD, CSSD, CHES
Registered Dietitian & Exercise Physiologist
kristy@ocnutrition.com
www.ocnutrition.com
(949) 933-6788
Filed under: Diabetes
1. Which of the following macronutrients increases blood sugar levels?
a. Protein
b. Carbohydrate
c. Fat
2. Which of the following foods will raise your blood sugar?
a. Cookies
b. Beans
c. Strawberries
d. All of the above
3. Which of the following is NOT a way to help with diabetes meal planning?
a. Eliminating all carbohydrates from your diet
b. Counting carbohydrates
c. Plate method
4. Hemoglobin A1c is a snap shot of your blood glucose at one moment in time?
a. Yes
b. No
5. Foods with sugar in them are not allowed in a diabetic diet.
a. True
b. False
6. Eating vegetables and whole grains can help control blood sugar.
a. Yes
b. No
7. Doing physical activity and losing weight has no impact on diabetes.
a. True
b. False
8. If I count my carbohydrates, then I can eat as many carbohydrate free foods as I want.
a. Yes
b. No
Answers
1. Which of the following macronutrients increases blood sugar levels:
b. Carbohydrate
There are three types of carbohydrates in food. Foods high in sugar, starch, and dietary fiber are carbohydrates. Foods high sugar and starch will raise blood glucose levels (dietary starch does not increase glucose levels) because it is from carbohydrates that glucose is formed. Foods with a high concentration of sugar (such as fruit juice, candy, cake) will increase blood glucose more quickly than carbohydrate foods with a lower concentration of sugar.
2. Which of the following foods will raise your blood sugar?
d. All of the above
All foods with sugar and starch will form glucose and raise your blood sugar. The main categories of carbohydrate foods that will raise your blood sugar include: grains, starchy vegetables (beans, potatoes, sweet potatoes, green peas, corn, and squash), fruits, and dairy. Cookies, and fruit are high sugar carbohydrates, and beans are a high starch carbohydrate. These foods will all increase blood sugar so it is important make healthy carbohydrate choices. Choose carbohydrate foods that also contain dietary fiber to help control blood sugar levels. Making healthier carbohydrate choices (whole fruits and vegetables, and whole grains) will help control blood sugar better as well as decrease risk of other diabetes-related diseases such as heart disease and stroke.
3. Which of the following is NOT a way to help with diabetes meal planning?
a. Eliminating all carbohydrates from your diet
Fruits, starchy vegetables, dairy and whole grains are carbohydrate foods that are important foods in the diet. These foods are high in fiber, and have lots of vitamins and minerals. Eliminating all of these foods from the diet can put the diet at risk of being deficient in vitamins and minerals.
Counting carbohydrates is a useful tool for meal planning. All of the carbohydrate foods are divided into 15g amounts (Ex. 1 slice of bread, 1/3 cup of rice, ½ cup of oatmeal, ½ cup of potato, ½ cup of beans, 1 small piece of fruit, 1 cup of milk) to represent 1 serving of carbohydrate. At breakfast, lunch and dinner you should strive for 3-4 servings of carbohydrate, with 1 serving of carbohydrate for snacks. Keeping carbohydrates consistent throughout the day is helpful in maintaining blood glucose levels.
The plate method is a helpful tools for meal planning to visualize proper portion sizes of foods, and limit carbohydrate foods at each meal. For diabetics it is helpful to make ½ of the plate vegetables, ¼ of the plate protein, and ¼ of the plate grains/starch. This, combined with carbohydrate counting allows you to incorporate fruit and dairy into meals when you have carbohydrate servings available.
4. Hemoglobin A1c is a snap shot of your blood glucose at one moment in time?
b. No
Using a glucometer, or having your serum blood glucose drawn will provide a snap shot of you blood glucose at that moment in time. Hemoglobin A1c lets you know what your blood glucose was like over the last 3 months. For diabetics the goal is a Hemoglobin A1c below 7%. For non-diabetics the goal is a Hemoglobin A1c below 6%. If your Hemoglobin A1c is above the goal, this means that your blood glucose was on average not within goal range over the last 3 months.
5. Foods with sugar in them are not allowed in a diabetic diet.
b. False
People with diabetes can eat foods with sugar. Sugar is not only contained in the obvious foods such as candy, soda, pastries, etc., but also in fruits and vegetables.
It is just important to be aware of the sugar content in foods and to eat foods with sugar in moderation. Using food labels to determine the carbohydrate content to foods is a good tool to use to help count the number of carbohydrate servings per meal. For example, if you eat a piece of cake, you should eat fewer starchy foods such as breads, potatoes, cereals etc. (i.e. carbohydrate foods, foods with sugar in them) to allow you to eat the cake, without shooting your blood sugar too high.
6. Eating vegetables and whole grains can help control blood sugar.
a. Yes
Vegetables and whole grains are foods that are high in dietary fiber. Dietary fiber helps to increase satiety without adding calories because fiber cannot be digested or absorbed. Fiber can decrease the risk of heart disease and help control blood sugar levels. Foods that are high in fiber are vegetables and nuts. Fruits, legumes, and whole-wheat flour and wheat bran, but should be counted during carbohydrate counting meal planning.
7. Doing physical activity and losing weight has no impact on diabetes.
b. No
Physical activity may improve insulin sensitivity and assist lowering elevated blood glucose levels. Physical activity is a big part of weight loss. Weight loss helps to lower insulin resistance, allowing insulin to do a better job of lowering blood glucose levels. Since losing weight helps to lower blood glucose, if you take diabetes medication, it may allow you to reduce the amount of medication being taken. Weight loss has other health benefits such as improving lipid levels, and blood pressure. People with diabetes are more at risk of getting heart disease, so lowering lipid levels and blood pressure helps to decrease this risk.
8. If I count my carbohydrates, then I can eat as many carbohydrate free foods as I want.
b. No
Carbohydrates aren’t the only dietary consideration. It is important to be aware of fat, cholesterol, and calorie intake. The best way to approach your diet is to choose nutritious, high fiber food, and control portion sizes. Using a combination of the plate method (½ plate vegetables, ¼ plate protein, ¼ plate grains/starch, then counting carbohydrates can add in fruit and dairy). Eating a healthy diet helps to control blood sugar and reduce the risk of diabetes-related conditions such as heart disease and stroke. Eating a consistent amount of carbohydrates at each meal helps to control blood glucose levels. It is important to avoid wide variations in carbohydrate consumption. Blood glucose levels that are outside the normal limits can cause long-term complications. Adopting a healthy lifestyle includes controlling portion sizes and total number of calories, eating a consistent amount of carbohydrates, eating a wide variety of foods, including vegetables and whole grains at each meal, reducing the amount of saturated fat, trans fat and cholesterol you eat, limiting sweets and salt, and engaging in physical activity daily.
This information was brought to you by OC Nutrition, Your Trusted Source for Health & Nutrition Advice. OC Nutrition offers nutrition counseling services in Newport Beach, Irvine, Orange, Anaheim Hills, Chino Hills, and Long Beach. If you have any questions or would like to schedule an appointment, please contact:
Kristy L. Richardson, MS,MPH, RD, CSSD, CHES
Registered Dietitian & Exercise Physiologist
(949) 933-6788
kristy@ocnutrition.com
www.ocnutrition.com
The perfect dessert for people with diabetes. Only 5 grams of carbohydrate!
Ingredients
- ¾ cup plus 2 tablespoons natural peanut butter
- 2 tablespoons margarine, softened
- ¾ cup all-purpose flour
- 1/3 cup calorie-free sweetener, such as splenda (measures like sugar)
- 1 large egg, lightly beaten
- ¼ teaspoon vanilla extract
Preparation 20 minutes
- Preheat oven to 350°.
- Beat peanut butter and margarine with a mixer at medium speed until blended.
- Lightly spoon flour into dry measuring cups; level with a knife. Combine flour and sweetener in a medium bowl. Add flour mixture to peanut butter mixture, beating well. Add egg and vanilla; beat well.
- Shape dough into 24 (1-inch) balls. Place balls, 2 inches apart, on ungreased baking sheets; flatten cookies in a crisscross pattern with a fork. Bake at 350° for 12 minutes. Cool completely on baking sheets.
Makes 2 dozen cookies, serving size is 1 cookie
*This recipe was adapted from www.myrecipes.com
This information was brought to you by OC Nutrition, Your Trusted Source for Health & Nutrition Advice. OC Nutrition offers nutrition counseling services in Newport Beach, Irvine, Orange, Anaheim Hills, Chino Hills, and Long Beach. If you have any questions or would like to schedule an appointment, please contact:
Kristy L. Richardson, MS,MPH, RD, CSSD, CHES
Registered Dietitian & Exercise Physiologist
(949) 933-6788
kristy@ocnutrition.com
www.ocnutrition.com
Filed under: Recipes
A whole grain twist on classic risotto.
Ingredients
- 2 Tablespoons olive oil
- 1 small butternut squash (about 1 ½ pounds)—peeled, seeded, and cut into 1 inch pieces (about 3 cups)
- 1 onion, finely chopped
- Kosher salt and black pepper
- 1 cup pearl barley
- ½ cup dry white wine
- 3 cups low sodium vegetable broth
- 5 ounces baby spinach
- ½ cup grated Parmesan cheese (2 ounces)
- 1 tablespoon unsalted butter
Preparation–Hands on time: 20 minutes, Total time: 50 minutes
- Heat oven to 400˚F. Heat the oil in a Dutch oven or large oven-safe saucepan over medium-high heat.
- Add the squash, onion, ¾ teaspoon salt, and ¼ teaspoon pepper and cook, stirring often, until the onion begins to soften, 4 to 6 minutes.
- Add the barley to the vegetables and cook, stirring, for 1 minute.
- Add the wine and cook, stirring, until evaporated, about 1 minute.
- Add the broth and bring to a boil; cover the pot and transfer it to oven. Bake until barley is tender, 35 to 40 minutes.
- Stir in the spinach, Parmesan, and butter and serve.
Makes 4 servings.
*This recipe was adapted from Real Simple magazine.
This information was brought to you by OC Nutrition, Your Trusted Source for Health & Nutrition Advice. OC Nutrition offers nutrition counseling services in Newport Beach, Irvine, Orange, Anaheim Hills, Chino Hills, and Long Beach. If you have any questions or would like to schedule an appointment, please contact:
Kristy L. Richardson, MS,MPH, RD, CSSD, CHES
Registered Dietitian & Exercise Physiologist
(949) 933-6788
kristy@ocnutrition.com
www.ocnutrition.com
Filed under: Dietary Supplements, General Nutrition, Heart Health, Label Reading
Recently there has been a strong push for Americans to increase their fiber intake. Fiber has been added to food products such as cereals, yogurts, and sweeteners, and the market for fiber supplements has taken off. The majority of Americans are getting less than half the daily fiber recommendation (25 grams/day for women and 38 grams/day for men), so this push for more fiber is a good thing.
Simply put, dietary fibers are non-digestible carbohydrates that help maintain a healthy digestive tract and may improve heart health, immune function, and blood sugar control. Two major categories of fiber are soluble and insoluble. Soluble fiber has been found to lower cholesterol and promote digestive health. Good sources are oats, dry beans, peas, lentils, fruits and vegetables. Insoluble fiber adds bulk to the stool to help it pass through the gut more quickly. Foods containing insoluble fiber include wheat bran, whole grains, vegetables, nuts and seeds. A mixture of soluble and insoluble fiber is suggested for optimal health.
Functional fibers are fibers that have been isolated from food products or manufactured for therapeutic use. The use of fiber supplements has been linked with lowered cholesterol, increased weight loss, and improved gut and immune function. It is important to be aware of the type of functional or added fiber so you can receive the desired benefits. Listed below are some of the most common functional and added fibers, what they do, and the products they are found in.
Psyllium
- Effects- May help lower cholesterol/lower blood pressure/regulate blood sugar, soluble, prevent/relieve constipation
- Common Products- Metamucil: stir-in powder, wafers, caplets (assorted flavors)
Methylcellulose
- Effects- Adds bulk to stool, relieves constipation, soluble
- Common Products- Citrucel: caplets, stir-in powder (unflavored or orange)
Inulin
- Effects- Supports good gut bacteria, may help absorb calcium, bulking, prevents constipation
- Common Products- Fiberchoice: chewable tablets (assorted flavors), Activia with Fiber, Fiber One: pancake mix, chewy bars, etc.
Wheat Dextrin
- Effects- May help lower cholesterol/assist in weight loss/boost immune function, relieves constipation, soluble
- Common Products- Benefiber: stir-in powder, chewable caplets, tablets, to-go drink mix-ins
Bran
- Effects- Bulk stool, relieve constipation, insoluble fiber, blockage risk (use in moderate amounts)
- Common Products- Ready-to-eat cereals (All-Bran, Quaker Oat Bran, Raisin Bran), Bob’s Red Mill Wheat Bran: to be used in food preparation (i.e. baking)
The importance of fiber in our diet is becoming more and more undeniable, which is why finding ways to increase your daily fiber intake is worth the effort. Don’t forget to increase fiber gradually and drink plenty of water to prevent digestive discomfort. Before turning to supplements, try adding more whole grains, legumes, fruits, vegetables, nuts and seeds to your diet. Be creative and remember that fiber is just one component of a healthy lifestyle!
This information was brought to you by OC Nutrition, Your Trusted Source for Health & Nutrition Advice, and Sarah Trinajstich, CSULB Dietetic Intern. OC Nutrition offers nutrition counseling services in Newport Beach, Irvine, Orange, Anaheim Hills, Chino Hills, and Long Beach. If you have any questions or would like to schedule an appointment, please contact:
Kristy L. Richardson, MS,MPH, RD, CSSD, CHES
Registered Dietitian & Exercise Physiologist
(949) 933-6788
kristy@ocnutrition.com
www.ocnutrition.com
Filed under: General Nutrition, Heart Health, Label Reading, Weight Management
Fat has gotten somewhat of a bad rap in the past and you increasingly see more and more “low fat,” “reduced fat,” and “non-fat” food items popping up in supermarkets. However a balanced diet should have 20-35% of your daily calories coming from fat. What’s important is to pay attention to the kinds of fat you’re eating, decrease unhealthy fats (saturated and trans fats), and focus on healthy fats (monounsaturated and omega-3).
Saturated fat and trans fats are considered unhealthy because they promote unhealthy cholesterol levels, plaque formation, and inflammation in the body. Saturated fats shouldn’t make up more than 10% of your calories and they are found in foods like butter, cheese, beef, whole fat dairy, and other animal products. Trans fats shouldn’t make up more than 2% of your calories and they are found in fast food, fried food, and other processed food with hydrogenated oils.
The healthy fats which have been found to have the most health benefits are monounsaturated fats and omega-3s. Monounsaturated fats can improve your cholesterol and decrease risk of heart disease and stroke. These fats are also needed to keep your body’s cells healthy. Monounsaturated fats can be found in nuts, canola oil, olive oil, sunflower oil, peanut oil, and avocado. Omega-3 fats can improve heart health by preventing plaque buildup, lowering blood pressure, and preventing irregular heartbeats. The USDA recommends daily intake of 1.6 g (1,600 mg) for men and 1.1 g (1,100 mg) for women. Omega-3 fats are found in fatty fish (salmon, trout, tuna, etc.), canola oil, walnuts, flaxseed, and leafy green vegetables.
A few ways you can include more of these healthy fats in your diet are to:
- use healthy fats instead of unhealthy fats when cooking (ex. canola instead of butter)
- have a handful of nuts or trail mix for a snack
- make an effort to have fatty fish at least twice a week
- dip bread in olive oil rather than spreading on butter
Remember, not all fats are created equal and monounsaturated and omega-3 fats are necessary for optimum health. Maintaining a well-balanced diet with an emphasis on these healthy fats will improve your body’s function now and help prevent diseases in the future, a win-win!
This information was brought to you by OC Nutrition, Your Trusted Source for Health & Nutrition Advice, and Jenna Haug, CSULB Dietetic Intern. OC Nutrition offers nutrition counseling services over the phone or in person in Newport Beach, Irvine, Orange, Anaheim Hills, Chino Hills and Long Beach. If you have any questions or would like to schedule an appointment, please contact:
Kristy L. Richardson, MS, MPH, RD, CSSD, CHES
Registered Dietitian & Exercise Physiologist
kristy@ocnutrition.com
www.ocnutrition.com
(949) 933-6788
Filed under: Recipes
Use this dish in place of your typical starch to bring a fresh element to your meal!
INGREDIENTS
- 1 3/4 cups water
- 1 cup uncooked quinoa
- 1/2 cup coarsely chopped seeded tomato
- 1/2 cup chopped fresh mint or parsley
- 1/4 cup raisins or golden raisins
- 1/4 cup chopped cucumber
- 1/4 cup fresh lemon juice
- 2 tablespoons chopped green onions
- 1 tablespoon extra-virgin olive oil
- 2 teaspoons minced fresh onion
- 1/2 teaspoon salt
- 1/4 teaspoon freshly ground black pepper
PREPARATION 25 MINUTES (CHILL FOR 1 HOUR)
- Combine water and quinoa in a medium saucepan; bring to a boil. Cover, reduce heat, and simmer 20 minutes or until liquid is absorbed.
- Remove from heat; fluff with a fork. Stir in tomato and remaining ingredients. Cover; let stand 1 hour.
- Serve chilled or at room temperature.
MAKES 5, 1-CUP SERVINGS
*This recipe was adapted from CookingLight
This information was brought to you by OC Nutrition, Your Trusted Source for Health & Nutrition Advice. OC Nutrition offers nutrition counseling services over the phone or in person in Newport Beach, Irvine, Orange, Anaheim Hills, Chino Hills and Long Beach. If you have any questions or would like to schedule an appointment, please contact:
Kristy L. Richardson, MS, MPH, RD, CSSD, CHES
Registered Dietitian & Exercise Physiologist
kristy@ocnutrition.com
www.ocnutrition.com
(949) 933-6788
Filed under: Eating out, General Nutrition, Heart Health, Recipes, Weight Management
January 1: Have a family discussion about New Year’s resolutions today.
January 2: Choose one new fruit or vegetable to try this week.
January 3: Buy yourself a good cookbook full of healthful recipes or find an “app”. The American Heart Association has several.
January 4: Keep an eye out for “New Year” deals on gym memberships, fitness equipment, or workout videos.
January 5: Tally how many calories your family is consuming each day in beverages (include juices as well as soda). Is it worth it?
January 6: Have a special healthy treat tonight! Get creative using your new cookbook/app for a yummy and healthful dessert.
January 7: Have everyone rank their hunger on a scale of 1–10 before eating today. Choose servings accordingly.
January 8: Plan a week’s worth of healthy meals today.
January 9: Learn more about Meatless Mondays by visiting www.meatlessmonday.com.
January 10: Replace one half of the fat in baked good recipes with unsweetened applesauce or mashed banana.
January 11: Look for frozen meals, if your family eats them, which contain ≤600 milligrams of sodium/serving.
January 12: Know that most cereal bars are not a good choice for breakfast. Many contain too much sugar and not enough protein or fiber.
January 13: Have everyone wait 20 minutes before getting a second helping today.
January 14: Make a meal involving beans today, such as black bean burritos, chili, bean soup, or your family’s favorite.
January 15: Brainstorm new ideas for packed lunches today.
January 16: Remove foods that contain “partially hydrogenated fats” from your cupboards.
January 17: Make a dental appointment, if you need one. Everyone in the house needs to see a dentist every 6 months.
January 18: Clean kitchen sponges by wetting them and zapping them in the microwave for 2 minutes.
January 19: Have everyone pitch in and clean the house. It is great exercise!
January 20: Choose another new fruit or vegetable to try this week!
January 21: Popcorn is a whole grain and high in fiber. Use a lite margarine or a bit of olive oil to flavor it.
January 22: Purchase a pedometer for each family member or buy one and switch users each day. The goal is to accumulate 10,000 steps/day!
January 23: Choose bread that has at least three grams of fiber in each slice.
January 24: Track how much “screen time” the kids or even you use each day, set a limit of 2 hours!
January 25: Try a new grain, such as bulgur, barley, or quinoa.
January 26: Make a pizza with thin crust (whole grain if possible), and top with all the vegetables you can! Cook the veggies first to prevent the crust from soaking up the liquid.
January 27: Blend cooked cauliflower into your mashed potatoes. You will not even taste it!
January 28: Measure some foods today to see what a “serving size” actually looks like.
January 29: Find a recipe for a baked fruit that you have never tried before.
January 30: Add a spoonful of wheat germ to your yogurt or cereal. It is rich in vitamins. Wheat germ also adds a bit of fiber and a nice crunch to food!
January 31: Include a fruit and/or vegetable with each meal today and every day. Fruits and vegetables provide fiber and a multitude of vitamins and minerals.
This information was brought to you by Robyn Moss, MS, RD and OC Nutrition, Your Trusted Source for Health & Nutrition Advice. OC Nutrition offers nutrition counseling services over the phone or in person in Newport Beach, Irvine, Orange, Anaheim Hills, Chino Hills and Long Beach. If you have any questions or would like to schedule an appointment, please contact:
Kristy L. Richardson, MS, MPH, RD, CSSD, CHES
Registered Dietitian & Exercise Physiologist
kristy@ocnutrition.com
www.ocnutrition.com
(949) 933-6788
Did you know that sushi started off as a small snack? Since then, sushi has evolved and become a popular meal option as well. The edible art is no longer exclusive to trendy Japanese restaurants. Now you can enjoy a 6- to 8-piece roll from just about anywhere, including express sushi joints, convenience shops, and your local grocery store. Whether you choose to have this unique food as a meal or snack, there are a few factors to keep in mind to maximize health benefits.
Though the colorful rolls are nutrient dense with lean protein, healthy fats, vitamins and minerals, they do not necessarily make a complete meal. Consider complementing your sushi with miso soup, edamame, or a vegetable/seaweed salad.
Sushi is usually low in fat and does not exceed 350 calories; however, certain ingredients in seemingly healthy rolls can easily raise the calories above 500. Consider skipping the deep-fried tempura rolls and the rolls spiked with cream cheese or spiced mayonnaise. If you’re craving the crunch, get it with cucumber and add a touch of tempura flakes on the side. Instead of cream cheese, request avocado for a healthier fat. Lastly, if you want spice, order your roll plain and dab each piece in wasabi.
Sauces are great for adding flavor but they tend to shoot your sodium through the roof. Soy sauce can have as much as 1,000 mg per tablespoon. Consider using reduced sodium soy sauce or lightly dipping your sushi rather than letting it soak in the sauce.
Sushi is a delicious way to get several nutrients and control your caloric intake. To fully reap the benefits of this Japanese favorite, pair it with another dish, substitute ingredients, and watch the sodium. Douzo meshiagare (translation: enjoy your meal)!
This information was brought to you by OC Nutrition, Your Trusted Source for Health & Nutrition Advice, and Jensine Andrews, CSULB Nutrition Student. OC Nutrition offers nutrition counseling services over the phone or in person in Newport Beach, Irvine, Orange, Anaheim Hills, Chino Hills and Long Beach. If you have any questions or would like to schedule an appointment, please contact:
Kristy L. Richardson, MS, MPH, RD, CSSD, CHES
Registered Dietitian & Exercise Physiologist
kristy@ocnutrition.com
www.ocnutrition.com
(949) 933-6788
