Snack to your advantage: Mindfully!

America is a nation of snackers.  According to a recent Neilsen survey 91% of adults snack at least once a day, including 25% who say they snack 3-5 times a day and 3% who claim to be always nibbling.  Among the favorites are chips, chocolate and cheese.  Fresh fruit comes in at fifth among choices.

When it comes to the health and nutrition of snacks, experts seem to be divided.  Some claim there are benefits like helping to lose and/or maintain weight; others focus regular meal patterns and not skipping meals instead of snacks.  While there is no consensus what stands out is that both meal and snack quality is more important than frequency.  That means considering lifestyle (active vs. sedentary), health (good vs. diabetes or other), emotional state, and a host of others. 

As a dietitian, I tend to favor snacks.  They can contribute nutrients like calcium, fiber, vitamin D and potassium which most people under-consume.  To do get those nutritional benefits means to think before you act.  So I suggest people ask yourself two crucial questions: “Am I really hungry,” and “Is this what I really want?” If the answer is "yes" to both, I say do it. If not: wait.

This notion of giving more thought to food choices is now known as "Mindful Eating."  It involves paying deliberate attention to what, when, where we eat; physical and emotional state; savoring each bite, appreciating the aroma and other aspects of eating. It is just as important to be mindful about snacks as it is for meals.

Individual, portioned-sized foods are a good way to start with snacks.  Apples or poprcorn are a simple choices for a crunchy snack; a container of yogurt or a piece of Laughing Cow cheese will satisfy a creamy craving.  Because you have to unwrap the cheese, it's a perfect way to take a moment, slow down, and savor the moment - and the snack.  You might pair the apple and cheese if you're looking for a combination of tastes and textures.  A simple glass of chocolate milk is a great choice when you're thirsty and want something sweet.  

What makes all of these smart nutrition choices is that they boost your intake of nutrients like potassium, fiber and calcium.  Snacks can run the gamut of creamy or crunchy; sweet or salty; hot or cold; savory or spicy.  Yes, you can have it all when you do it mindfully - and savor the moment.  That's Confident Health!

Photos courtesy of Laughing Cow; tips at #reinventsnacking.

Celebrate Blueberries!

July is a time for celebrations.  On the Fourth, all Americans celebrate the independence of the United States of American.  It's also Blueberry Month, and this year commemorates the 100th year of cultivating farm to table blueberries.  If you're fortunate to live in the Washington DC area you can participate in the festivities. 

On Tuesday, July 16, free blueberry cupcakes will be distributed at Farragut West..  All month Food Truck Bike Tours will feature blueberry items, and you can sign up here.  The reasons to celebrate, however, have become more than notable when it come to health.

Sure blueberries are low in calories (about 80 per cup), and they're loaded with vitamin C, a good source of manganese (a mineral that helps process nutrients like cholesterol, carbohydrates and protein), and contributes dietary fiber.  They are also loaded with plant nutrients known as polyphenols.  That's gives them antioxidant activity in the body, protecting cells from damage.

The benefits of supporting heart health may be blueberries biggest claim to fame.  However, research shows they also promote brain function, maintain a healthy gut and help with diabetes and insulin resistance.  In other words, these little blue dynamos can provide big health benefits.

Fresh blueberries are plentiful in the market right now - and at great prices.  There's no end to the versatility of blueberries. Add them to salads, desserts; blend them into sweet or savory sauces; or eat them right after they've been rinsed.  And don't be at the mercy of running out of fresh blueberries: buy a bag or two to keep in the freezer, and keep dried blueberries on hand to mix into homemade muffins or granola.  Who knows when the next when the next celebration will pop up?

For more information and recipes click here.

The US Blueberry Council is a partner and provided info and a graphic for this blog; no compensation was received.

Know the Facts & Make Better Choices!

This was originally written as being an advisor to Americans for Food & Beverage Choice.

Get ready.  Get set.  New Dietary Guidelines for Americans (DGAs) are coming.  Every five years, as a joint effort, the U.S. Department of Health and Human Services and the U.S. Department of Agriculture evaluate the latest science and research on nutrition, diet, and health for Americans over the age of two.  The 2015 revisions will be released in the next few months.

 Despite all the widespread hype regarding sugar, the intake of added sugar has actually “decreased for both males and females across all age groups…” according to the recently released Scientific Report of the Dietary Guidelines Advisory Committee.  Clearly it’s progress.

 What is evident throughout the document is the element of choice.  The report encourages individuals to combine foods in a variety of ways and develop a personalized plan to achieve their own diet and activity patterns.  Though the focus is on an overall pattern of diets high in vegetables, whole grains, and nuts and low in fatty and processed meat, they also say “…it is not necessary to eliminate food groups or conform to a single dietary pattern…” Words like “flexible” are frequently used. 

 In order to make healthy behavior changes with targeted interventions, it’s likely the new DGS will recommend education as the route to help Americans balance their lifestyle.  Though there is a mention of disincentives (that might imply a tax on certain items), let’s hope that part does not make it to the final version. Singling out just one source of calories will have little benefit to the American diet- it needs a much more comprehensive view. Partnerships with schools, worksites and the food industry are just a few ways to step up education.  Better education leads to better choices.  That’s what works and, ultimately, that means healthier Americans.