Menu of Nutrition Services
- Tailored to individual goals
- Weight loss support
- Diet for preventing chronic disease
- Creating a balanced eating pattern
- What is the most recent science saying about diet and health?
- Dietary Guidelines for Americans – suggestions for individual actions
- How to get and stay motivated
- Cooking Classes (pending a permitted kitchen)
- How to…
- Cook fish
- Cook tofu
- Cook beans
- Roast vegetables
- Pack a balanced lunch for work
- Teach children healthy eating
- How to…
- Grocery Store tour
- Either virtually via power point or physically, in the store
- Reading Nutrition Facts and ingredients labels class
- Meal Planning
- Leave with three weeks of meal plans and recipes
- Learn how to think ‘big batch’.
- Custom – work out the agenda with the dietitian
To request a service, email Linda Adams, RD
October 2017 - Vegetarian Diet
November 2017 - Holiday Cooking
December 2017 - Maintain Don't Gain
January 2018 - Healthy New Year
February 2018 - Heart Month
March 2018 - Go Further with Food
April 2018 - Spring is here
May 2018 - Healthy Convenience Foods
June 2018 - All About Leafy Greens
July 2018 - Egglplant: A Savory Fruity with a Juicy Past
August 2018 - How To Choose a Peanut Butter
September 2018 - National Whole Grains Month
Seasonal Foods and Recipes
Seasonal Recipes and Ideas Archives:
Question and Answer
Question: I love cheese! Is there a way for me to enjoy it frequently but still meet my goal of eating a healthy diet?
A good serving size for cheese is about 1 ounce, which is a piece about the size of your thumb or about ¼ cup shredded. Make it count! Use a strong flavored cheese so that you consume less of it. Surround your serving of cheese with grains and/or fruits/vegetables. Grab a chunk of cheddar to eat with your apple on the go.
Question: If you were told to cut down on carbs to help prevent developing diabetes later in life, is choosing a plant-based diet at odds with this advice? I tend to get a majority of my protein from beans, nuts, and plain yogurt which are all technically carb-containing. Am I doing myself a disservice by forgoing meat?
Answer: Type II diabetes is caused by both lifestyle factors and genetics. A healthy plant-based diet emphasizes the consumption of healthy plant foods (including carbs), such as whole grains, vegetables, fruits, nuts, legumes and healthy oils. On the other hand, an unhealthy plant- based diet is high in refined grains (pasta, white/processed breads), juices, and sugary beverages (soda). While both reduce the intake of animal foods, the health results will be totally different! Healthy plant-based diets are rich in fiber, protein, complex carbohydrates, vitamins and minerals, all of which contribute to lower blood pressure, LDL cholesterol, and decreased risk of diabetes and heart disease.
You can find out more about diabetes here: http://www.diabetes.org
Question: I’d like to eat based on an anti-inflammatory diet, but I like beans and legumes and don’t eat red meat or pork. Is it critical not to eat beans if you’re working towards reducing inflammation?
Answer: Whole nutrient-dense plant foods such as fruits, vegetables, and beans/legumes, are actually great for reducing inflammation because they contain antioxidants. Beans, such as black, kidney, and red beans are all excellent sources of antioxidants. Foods that promote inflammation include refined carbohydrates, fried foods, sugary drinks, certain oils, and red meat/processed meat. To help reduce inflammation, focus on eating whole plant foods, including beans and legumes, and avoid eating processed foods and red meat. Here and another, web resource for reference.
Question: How many calories do I need to maintain my weight after weight loss?
Answer: Every person requires a baseline of calories each day in order to maintain their weight. When you are initially trying to lose weight, you want to be eating a caloric deficit, meaning less calories a day than your body requires. There are many websites you can use (cronometer.com) to calculate your caloric needs based on your height, weight, and physical activity level. For example, to lose 1 pound a week, you would want to decrease your caloric intake by 500 calories a day. Once your ideal weight is achieved, you will re-calculate your daily caloric needs based on your NEW body weight and physical activity level. As long as you stay within this range, and don't eat above or below it too often, you will have no problem maintaining your new weight! If you would like individual help setting up a plan, give a holler – email@example.com
Question: How do I know if nutrition information I find on the internet is reliable?
Answer: It can be tough to know what to believe and what not to believe. The United States National Library of Medicine has some resources to help:
MedlinePlus Guide to Healthy Web Surfing offers suggestions for evaluating the quality of health information on Websites.
MedlinePlus Evaluating Internet Health Information Tutorial is a 16 minute presentation that also teaches you how to evaluate health information found on the Web.
Question: What is your take on daily multi-vitamin pills?
Answer: Most healthy people consuming a varied diet do not need to take supplements. The body utilizes nutrients from foods better than those isolated in a pill and there are likely nutrient interactions, as they naturally occur in foods that we don’t even know about and cannot replicate! That said, worst case scenario is that they are a waste of money; if your body is not in need of the nutrient, or it is in an unusable form, it will be excreted. Best case, there are a few nutrients you may want check with your doctor about supplementing:
- Vitamin B-12 – if you are vegan, you will need to either include a B-12 supplement or utilize nutritional yeast (use it like parmesan cheese) to get adequate B-12. Some research suggests that older adults may not get the proper amount of B-12 and may benefit from supplementation.
- Vitamin D supplements can be beneficial for older adults and people who don’t get much sunlight.
- Folic acid is important for women of child bearing age. If you’re expecting to become pregnant, eat plenty of folic acid rich foods (dry-soak beans, peas, spinach, Brussels sprouts, oranges and enriched cereals) and/or take a supplement to lower the risk of certain birth defects.
Question: I want to start eating healthier, but my kids are picky eaters and don’t like many vegetables or trying new recipes. It’s exhausting making two separate meals to please everyone, so I often find myself giving up and going back to our old routine. Any advice on how to get my family on board?
Answer: Getting your kids to eat more fruits and vegetables can be difficult, especially when they are new and unfamiliar to them. Children may need to try new fruits and veggies up to 10 times before they accept them, so try serving them in new and creative ways. You can spiralize zucchini and carrots and mix them in to spaghetti, add riced cauliflower to a stir fry, and have sliced fruits and vegetables ready-to-go for snacks. Involving your kids in grocery shopping and meal preparation can also increase their willingness to try new recipes. Keep introducing new foods in different and creative ways and their taste buds will adjust!
Question: How can I lose weight by eating healthy?
Answer: The keto (short for ketogenic) diet is a low-carbohydrate, high fat eating plan that has gained a lot of attention as a potential weight-loss strategy. When the body is deprived of glucose, an alternative fuel called ketones is utilized instead, putting the body in “ketosis”.
Research so far suggests that the ketogenic diet produces beneficial metabolic changes, such as weight loss, changes in insulin resistance, blood pressure, and cholesterol levels. The keto diet may help to increase satiation and decrease food cravings due to its high-fat content. Thus, a keto diet can help you lose weight, and potentially help to decrease your sweet tooth.
However, following a ketogenic diet is challenging to maintain long term. Extreme carbohydrate restriction can cause increased hunger, fatigue, low mood, irritability, constipation, headaches, and brain fog. These feelings may subside over time, but following the restrictive diet necessary to stay in ketosis is generally not sustainable long-term. There are also potential negative side effects of long-term ketogenic diets such as increased risk of kidney stones, osteoporosis and nutrient deficiencies. A keto diet may help you stay on track and lose weight, but is not realistic to maintain long-term.
Question: How do frozen vegetables compare to fresh? Answer: Cheap. Easy. Fast. Frozen vegetables are a fantastic and healthy option for any meal, especially for busy college students. Frozen vegetables (and fruit) can be cheaper than their fresh counterparts. Additionally, a variety of vegetables are available in the frozen section year round, which is convenient when certain crops are out of season. Frozen vegetables often have more nutrients, as well, because they are frozen close to harvest; fresh vegetables may be on grocery shelves for days, slowly decreasing in nutrients with time. Getting a variety of colors in fruits and vegetables is essential, and frozen bags of vegetable mixtures provide an easy way to incorporate the “food rainbow” in a meal. Finally, they are easy to cook. Simply reheating them in the microwave or a quick sauté leads to a healthy side dish in minutes. Although some people prefer the texture of fresh veggies when cooked, frozen vegetables are a solid option when looking for ways to fill half of the plate with vegetables.