Nutrition

Nutrition Month Facts: Fruits & Vegetables

March 11th, 2013 By Emory Healthcare

Fruit Vegetable FactsMarch is National Nutrition Month! You’re probably seeing lots more tweets about ways to boost your vitamin and mineral intake and a whirlwind of Facebook posts  about the latest fad diets and weight loss trends. What you might NOT being seeing quite as much of, is a focus on what we know to be the most overwhelmingly potent, natural source(s) of vitamins, minerals and antioxidants in our world– fruits and vegetables!

To celebrate National Nutrition Month and the nutrition found naturally in fruits and vegetables, we’ve put together a list of vegetable and fruit facts, specifically related to the fruits and veggies that are in-season in March!

Fruit Fact: Citrus Fruits (in peak season in March)
We all know that citrus fruits such as grapefruits, oranges, tangerines and kumquats are high in Vitamin C. Many citrus fruits are in the peak of their season during March, and they’re one source of MANY impressive nutritional benefits. Citrus fruits contain limonins, a compound which is shown to have preventive effects against certain cancer types. Heavy hitters in the potassium, folate, calcium, niacin, phosphorous, and Vitamin B categories, citrus fruits pack nutritional punch that shouldn’t be overlooked this month.

Vegetable Fact: Artichokes (in peak season in March)
A study conducted by the USDA back in 2004 found that artichokes rank 7th on their list of fruits, vegetables and nuts with the highest antioxidant content, and placed as the vegetable with the highest disease fighting antioxidant levels out there. Artichokes also contain substantial levels of calcium, potassium, iron and are rich in Vitamin B. Artichoke, anyone?

Fruit Fact: Berries (peak season winds down in March)
The antioxidants in berries have been shown to have anti-aging, memory, and urinary tract health benefits. Berries are also high in fiber, which means that despite their sugar content, they can safely be counted as a serving of fruit for people with diabetes. According to the American Diabetes Association (ADA), berries are actually a diabetes superfood because of their low-carb count and their high antioxidant, vitamin and fiber content.

Vegetable Fact: Broccoli (in peak season in March)
Broccoli is high in fiber, Vitamin C, Vitamin K, folate, Vitamin A, and many other vitamins and minerals. Studies have found that the nutritional content of broccoli can help prevent colon cancer, and even lower risk for cataracts! Pound for pound, it contains more calcium than a glass of milk and more Vitamin C than oranges. When you’re shopping for fresh produce this month, make sure you have broccoli on your list.

These are just a few fruit and veggie facts that relate to closely to the produce you can find in-season this month, but we encourage you to seek opportunities to try new fresh fruits and vegetables every month! It’s a fact that fruits and veggies purchased while fresh and  in-season come with more flavor and boosts in nutrients; oftentimes, you can find fresh fruit at an even lower cost!

We’d love to hear what your favorite fruits and veggies are! Let us know in the comments section below! And let us know if you give any of the above fruits and veggies a try!

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Diabetic Friendly Dessert Recipe – Crustless Pumpkin Pie

November 13th, 2012 By Meagan Mohammadione, RD/LD

If you’re living with diabetes, you know that finding a good diabetic-friendly dessert recipe can be a challenge and as the holidays approach, it can be even more difficult to find a good Thanksgiving dessert recipe for diabetics. In honor of National Diabetes Month, we’ve taken care of both with this Crust-less Pumpkin Pie recipe that’s sure to be a hit, even with your non-diabetic loved ones!

Crustless Pumpkin Pie

(Servings per Recipe: 8, Serving Size: 1 slice)

Diabetic Dessert Recipe - Crustless Pumpkin Pie

Ingredients:

- 1 can of pumpkin (15-ounces)
- 1/3 cup of Splenda®, granulated
- 2 tablespoons of agave nectar
- 1 teaspoon of pumpkin pie spice
- ½ teaspoon of ground nutmeg
- ½ teaspoon of ground ginger
- ½ cup of eggbeaters
- ½ teaspoon of vanilla
- ¾ cup of evaporated fat-free milk

Directions:

  1. Preheat the oven to 350F. Coat a 8-inch baking pan with cooking spray
  2. Combine the Splenda®, agave nectar, pumpkin pie spice, nutmeg, and ginger. Slowly add the eggbeaters and vanilla; lightly beat until combined.
  3. Gradually incorporate the evaporated milk into the mixture
  4. Pour the mixture into the baking pan. Bake for 45 to 50 minutes. You will know that it is done when the center appears set when gently shaken.
  5. Once cooled, cover and chill the dish for at least 2 hours before serving
  6. Prior to serving, use a spatula to loosen the pie from the sides of the pan. Cut the pie into wedges.

Nutritional Information Per Serving:

Calories: 61; Calories from Fat: 4 g; Total Fat: 0.4 g; Saturated Fat: 0g; Cholesterol: 1 mg; Sodium: 62mg; Total Carbs: 10.5 g; Dietary Fiber: 2.7 g; Sugar: 5.8  g; Protein: 4.5 g

Do you have other suggestions for diabetic-friendly dessert recipes? If so, share them with us in the comments below!

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Breastfeeding Benefits for Mommy & Child

October 29th, 2012 By Emory Johns Creek Hospital


Breastfeeding is looked upon as an act that creates an early, bond between mommy and baby.  While bonding may be the leading reason many women choose to do it, breastfeeding offers several other healthy benefits for both mother and child. In addition to the obvious benefits of developing a strong bond between mother and child, check out these bonus benefits breastfeeding and breast milk can offer to both baby and mommy alike.

Benefits of Breastfeeding for Baby

  • Breast milk is a naturally ideal form of nutrition for your baby, which means it’s much easier to digest than formula, which is made with proteins from cow’s milk. Babies’ stomachs are forced to adjust in order to properly digest formula.
  • A mother’s breast milk—and the nutrients it contains—changes as the baby grows. A noticeable change in the content of breast milk even occurs after the third day of birth providing the proper nutrients, water, fat and protein needed for the baby’s continued growth.
  • Infections and diseases that can potentially impact an infant early on can be prevented via the consumption of a mother’s breast milk. The provided hormones, cells and antibodies protect babies from illness. It’s a fact that among formula-fed babies, ear infections and diarrhea are more common than they are among babies who are breastfed. When it comes to a baby’s immune system, the unique protection provided from a mother’s breast milk cannot be beat.

Benefits of Breastfeeding for Mommy

  • First things first, breastfeeding can save you money. On average, formula and feeding supplies can cost over $1,200 every year, and that number can increase depending on how much your baby eats. Also, due to the major health benefits sustained by breast-fed babies, it can save cost on healthcare, as the prevalence with which they develop illness is lessened.
  • Breastfeeding is linked to a lower risk of the following health issues in women:
  1. Type 2 diabetes
  2. Breast cancer
  3. Ovarian cancer
  4. Postpartum depression
  • Ladies, here’s another super bonus: breastfeeding promotes postpartum weight loss. It’s been shown that mothers who breastfeed have a significantly larger reduction in hip circumference and more fat loss by one month postpartum when compared to formula-feeding moms. With breastfeeding, you can almost guarantee an earlier return to pre-pregnant weight.

If you would like more information on proper care and feeding methods for your newborn, feel free to visit us at the Emory Johns Creek Hospital Birth Center. We offer classes that range from “How to Prepare for Labor” to “Basic Breastfeeding”.  And if you’re still planning for your delivery, come take a tour of our birth suites! The birth center at Emory Johns Creek Hospital is designed to cater to every need of the expectant mommy.

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Is Salt the Enemy?

February 20th, 2012 By Emory Healthcare

Is Salt the Enemy?Two years have passed since the New York City Health Department announced its national initiative to reduce American’s salt intake twenty percent by the year 2015.  Being sited as the catalyst for increased blood pressure, heart attacks and stokes, salt in some circles is seen as public enemy number one.  Just last September the Department of Health and Human Services announced its own national campaign against heart attacks (and indirectly sodium intake) called Million Hearts. This national initiative has set the ambitious goal to prevent 1 million heart attacks and strokes by 2017.

But is salt really the problem?  Yes and no.  Salt consumed at the recommended serving size of 2300 mg a day is fine for seventy percent of the population who are not considered sodium sensitive.  The problem is that on average Americans consume two to three times the recommended serving size…every day.  But the larger issue is that many of us are completely unaware that we’re sodium offenders.  According to the Centers for Disease Control (CDC), about ninety percent of Americans eat more than the recommended amount of salt.  We think we are eating right by counting calories, bringing our own lunches to work, and refraining from sprinkling salt on the more bland foods we consume.  Unfortunately, you can remove calories without removing salt.  And did you know that if you dined out for even just one meal today, it’s possible you’ve already reached or exceeded your sodium allotment for the day?

The good news is that you can easily take control of your sodium intake.  The CDC has identified the ten offending food types responsible for nearly half of the sodium we consume; those foods include: breads, cold cuts and deli meats, pizza, fresh and processed poultry, soups, sandwiches, cheese, pasta dishes, meat mixed dishes such as meat loaf with tomato sauce, and snacks such as chips, pretzels, and popcorn. That doesn’t mean that you can never eat these foods, but that you should be on the lookout for sodium information when you do.  As part of the National Salt Reduction Initiative, many companies are reducing the sodium they put in their products. On the New York City Department of Health and Mental Hygene website they have a list of companies committed to reducing the amount of sodium in their food products.  The list is a good one and includes pre-packaged food products you can buy at the grocery store as well as commercial restaurants.

Another great way to track your salt intake is with your smart phone.  There are lots of apps out there that provide a free and easy way to record what you eat by scanning the barcodes on food packaging, counting your calories for you,  or even evaluating your personal sodium consumption.

As you evaluate what you eat and the salt that comes along with it, you will often find you do not need to add any additional salt to your food.  At Emory Healthcare we have a helpful chart that makes recommendations for herb and spice substitutes to salt.  We hope you find this chart useful and incorporate it into your diet strategy.

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