Eat Your Veggies: Fresh or Frozen?

Posted November 16th, 2009 by Elaine Hastings, RD - Nutrition Expert and filed in Meal Monday

Americans typically eat only one-third of the recommended daily intake (three servings instead of nine) of fruits and vegetables. While a vegetable in any form is better than no vegetable at all, fresh is generally better than frozen. When vegetables are in-season, I recommend they be purchased fresh and ripe but “off-season,” frozen vegetables still give you a high concentration of nutrients. Choose packages marked with a USDA “U.S. Fancy” shield, which designates produce of the best size, shape and color; vegetables of this standard also tend to be more nutrient-rich than the lower grades “U.S. No. 1” or “U.S. No. 2.” Eat them soon after purchase: over many months, nutrients in frozen vegetables do inevitably degrade. Finally, steam or microwave rather than boil your produce to minimize the loss of water-soluble vitamins.

Meal Monday: How to start a food and exercise journal

Posted November 9th, 2009 by Elaine Hastings, RD - Nutrition Expert and filed in Meal Monday, Meal Tips

Recording your daily calories and exercise can help you meet or maintain your nutritional goals. Diaries can be created in a notebook or tracked online. There are numerous programs available. Generally, food diaries are meant to be used for a whole week, but studies have shown that keeping track of what you eat for even one day can help you make changes in your diet.

A diary should include the following:

-Include amount and type of food you ate. Estimate the size. Online diaries will populate the calories.

-Write the time of day you ate the food. Keeping track of meals and snacks can help you monitor your intake.

-Include the location where you ate the food such as a kitchen, restaurant or in your car.

-Include your daily activity or exercise. Write down the activity, the intensity level (low, medium or high) and number of minutes. Online diaries can help track your calories burned.

Some basic rules to remember:

Write everything down: Keep your diary updated, including everything you eat or drink. A piece of candy, a handful of pretzels, a can of soda may not seem like much at the time, but over a week those calories add up!

Do it now: Don’t depend on your memory at the end of the day. Record your eating as you go.

Be specific: Make sure you include “extras,” such as gravy on your meat or cheese on your vegetables. Do not generalize. For example, record french fries as french fries, not as potatoes.

Estimate amounts: If you had a piece of cake, estimate the size (2” x 1” x 2”) or the weight (3 ounces). If you had a vegetable, record how much you ate (1/4 cup). When eating meat, remember that a 3-ounce cooked portion is about the size of a deck of cards.

After tracking your activities for a week, review your calorie intake and exercise level. If you feel your calorie intake is too high or low or you need additional support to increase your exercise, schedule an appointment with your physician or a registered dietician. Be sure to bring your diary or print out your online diary to review at your appointment. By tracking your habits, you can make small but effective changes to improve your lifestyle.