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Dietary Guidelines

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Pomegranates – superhero in the world of food

Tuesday, December 15th, 2009

Pomegranates are in season and with a potent antioxidant concentration, they have bumped up the food chain to superfood status.  Many people hesitate to buy pomegranates because they aren’t sure how to pick and eat them.

First, cut off the crown and then cut the fruit into sections.  Place the sections in a bowl of water and then roll out the red juice sacs with your fingers.  Remove any of the white-colored pulp membrane that may be stuck to the juice sacs.  Strain out the water and eat the juice sacs whole, seeds and all.  Keep in mind that the juice can stain clothes skin, and some countertops.   

Pomegranates can be eaten as is or used as a garnish on sweet and savory dishes like yogurt, pancakes, grilled fish, or couscous.   Add a handful of seeds for a colorful new flavor to garden salads.   Pomegranate juice is also becoming more widely available in grocery stores. 

Enjoy these fruits before the season ends!

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The soda number crunch

Sunday, November 1st, 2009

1 12 oz can of regular soda = 10 teaspoons of sugar

10 teaspoons of sugar = 40 grams of sugar

40 grams of sugar = 160 calories

3500 calories = 1 pound of fat

16.64 pounds = the number of pounds of body fat gained if one soda is drank every day in addition to your daily caloric need

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Gimme five – fruits and vegetables, that is

Tuesday, September 29th, 2009

Research continues to show that fruits and vegetables are critical in promoting good health.  However, only 31% of Vermonters, surveyed in 2007 by the Center for Disease Control, were eating the recommended five servings per day of fruits and vegetables.  That’s better than the national average of 11% but far from ideal. 

Here are ten easy tips to help them (and you) reach at least five fruits and vegetables a day:

1.  Sprinkle a few berries or sliced bananas on breakfast cereal, waffles, pancakes, or oatmeal.  Canned pumpkin or applesauce are also great stirred into oatmeal.

2.  Puree fruit and add to plain yogurt to create a healthier fruited yogurt. 

3.  Add diced peppers and mushrooms to scrambled eggs.

4.  Stash dried fruit in the pantry.  It comes in handy when fresh fruit isn’t an option and there are many different dried fruits from which to choose.  Place a box of raisins in your child’s backpack.

5.  Top a vegetable salad with chopped apple, dried raisins, or cranberries.

6.  Bump up store bough marinara sauce by adding vegetables such as squash, zucchini, carrots, or canned tomatoes. 

7.  Keep sliced carrots and celery in a glass of water in the fridge for a quick grab at snacktime.

8.  Add lettuce, tomato, and cucumber to sandwiches.

9.  Try to fill half of your plate with vegetables at lunch and dinner.

10. Turn it into a friendly family competition.  At dinnertime, have everyone tally up their intake for the day and see who has eaten the most fruits and vegetables.  Give a high five to everyone who has hit their five for the day.

Posted in Dietary Guidelines, Newsletter Articles, Nutrition for Parents | No Responses »

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