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Our blog offers content about healthcare, healthy living and the culture at Hannibal Regional.


Halloween Treats & Diabetes

While Halloween is a difficult holiday for those with dietary restrictions, it can still be a fun holiday! Ideally, those diagnosed with diabetes want to keep their 1-3 daily snacks to 15-30 grams of carbohydrate. The chart below was created to help guide you to better eating this holiday. Rather than feeling deprived this Halloween and trying to avoid all candy, use this chart as a guide. Pick your favor candy or chocolate and make note of the correct portion size. Often, we realize we are happy with a smaller portion when we allow ourselves to savor it. And the more planning we do ahead of time in regards to our meals and snacks, the more likely we are going to make better choices. If you were limited to 15-30 grams of carbohydrate for a snack, what would you choose?

Portion/ Candy Calories Carbohydrates
Candy corn, 10 pieces 80 18 grams
Gum drops, 6 80 18 grams
Gummy bears, 10 85 22 grams
Jelly beans, 10 large or 25 small 100 26 grams
Nibs, cherry, 20 pieces 100 20 grams
3 Twizzlers from 5 oz package 100 26 grams
Starburst, 5 pieces 100 21 grams
Hi-C orange slices, 2 slices 100 25 grams
Jolly Rancher, 2 pieces 70 11 grams
Milk Duds, 7 pieces 90 14 grams
Mily Way, snack bar 75  12 grams
Risen's, 2 pieces 85 14 grams
Reese's bites, 8 pieces 100 12 grams
100 Grand Bar, fun size 100 15 grams
Kit Kat minature 50 6 grams
Nestle Crunch bar, fun size 50 9 grams
Butterfinger, fun size 80 13 grams
Heath Bar, snack size 50 9 grams
Baby Ruty. fun size 80 12 grams
Snickers fun size 80 10 grams
Hershey's Good and Plenty snack size box 60 14 grams
Hershey's Good and Fruity snack size box 60 15 grams
Hershey's Hug or Kiss 25 3 grams
Almond Joy, snack size 90 10 grams
Tootsie roll pop 60 15 grams
M&Ms, peanut butter, 10 pieces 100 13 grams
M&Ms, plain, 30 pieces 100 15 grams

 

Blog post provided by:
Megan Kemp, RDN, LD
Outpatient Dietitian
Weight Management & Diabetes Center

 


Tips to Reduce Food Waste (cont. from last week)
  • Preplan and write your shopping list before going to the grocery store. As you write your list, think about what meals you will be preparing the following week, and check your fridge/pantry to see what items you already have.
  • When at the store, buy only what you need and stick to your shopping list. Be careful when buying in bulk, especially with items that have a limited shelf life. 
  • Purchase the “ugly” fruits or vegetables that often get left behind at the grocery store. These produce items have physical imperfections but are perfectly fine to eat.
  • When eating out, request a to-go box for leftovers.
  • Keep the fridge temperature at 40° F or below to keep foods safe. The temperature of your freezer should be 0° F.
  • Use the FoodKeeper App for information on how to safely store different foods to maintain freshness and quality.
  • Refrigerate peeled or cut veggies in an airtight container.
  • Freeze foods to keep them from going bad until you are ready to eat them.
  • Create a designated space in your fridge for foods that need to be eaten first and/or that you think will be going bad within a few days.
  • Check your fridge often to keep track of what you have and what needs to be used. Eat or freeze items before you need to throw them away. Keep a list of foods that you have in your freezer and organize by date.
  • If you have more food on hand than you can use or you need, consider donating your extra supply of packaged foods to a local food pantry or a food drive.
  • Not all dates refer to the safety of the item! Date labels such as Use by or Best by often refer to the best quality of an item. Just because the date on a package has passed does necessarily mean the food is unsafe.
  • Be creative! Create new dishes with leftovers or items that need to be eaten soon.
  • Follow the 2-Hour Rule. For safety reasons, don’t leave perishables out at room temperature for more than two hours, unless you're keeping it hot or cold. If the temperature is above 90° F, food shouldn’t be left out for more than one hour. Also, remember to refrigerate leftovers within two hours.
  • Use serving size information on the Nutrition Facts label to help you portion meals or snacks. You can always add more to your plate after finishing off the first helping.
  • If you’ve prepared too much food for a party or gathering? Pack extras in containers for guests to take home or take some over to a neighbor as a nice gesture.

Food Waste and Diet Quality

Americans waste nearly a pound of food per person each day, but the exact amount of food we trash differs by how healthy your diet is, according to one new study.

Between 2007-2014, U.S. consumers wasted nearly 150,000 tons of food per day – nearly a pound (422 grams) of food per person each day. Researchers estimate that food waste corresponded with the use of 30 million acres of land annually (7 percent of total US cropland) and 4.2 trillion gallons of irrigation water each year.

According to the study, the amount of wasted food equals roughly 30 percent of the average daily calories consumed for every American, or enough to feed more than 320 million people. Think about that. The amount of food this country wastes, could feed over 320 million people, who otherwise do not have the funds or resources for eat. “Food waste” goes beyond just wasting food.  

The researchers estimated that consumer food waste corresponded to harvests produced with the use of 780 million pounds of pesticide and 1.8 billion pounds of nitrogen fertilizer, annually. Both represent significant costs to the environment and the farmers who dedicate land, labor, and resources to producing food that’s meant to be eaten, not thrown into landfills. From the farm, food is then washed, processed, packaged, distributed etc; all of which takes time, labor, water and material.

While most people want to eat better by putting more fruit and vegetables on their plates, the study found that higher quality diets were associated with higher levels of food waste. Of 22 food groups studied, fruits, vegetables and mixed fruit and vegetable dishes (39 percent of total) were the most wasted—followed by dairy (17 percent), and meat or mixed meat dishes (14 percent).

Eating fruits and vegetables brings many benefits to one’s health and is of great importance, but as we pursue a diet rich in these foods, we must think much more consciously about food waste.

The study also found that healthier diets used less cropland than lower quality diets, but led to greater waste in irrigation water and pesticides, which are used at higher rates on average for growing fruits and vegetables. While low quality diets (those with less fruit and vegetable consumption) may produce less food waste, they come with a range of negative impacts, including low nutritional value and higher rates of cropland wasted.

Next week- tips to reduce food waste

 

Blog post provided by:
Katie Foster, RDN, LD
Clinical Registered Dietitian


It’s Apple Season!

A member of the rose family, the apple was considered a symbol of beauty in Greek mythology. The fruit made its way to North America in the 1600s. Soon after, John Chapman earned his famous nickname “Johnny Appleseed” by planting apple seeds from Ohio to Illinois.

Worldwide, more than 8,000 varieties of apples are grown, with about 2,500 cultivated in the United States. Almost all apple trees today don’t actually come from seeds, but rather from a process called grafting, since most seeds will not produce the same apples from which they came.

When it comes to nutrition, there is some truth in the saying “an apple a day keeps the doctor away.” An apple WITH the peel, that is. With the majority of its nutrients found in the skin, an apple is a good source of dietary fiber and vitamin C.

Apples are available year-round across the country, typically in peak season from late August to October. Prolong shelf life by storing fresh apples in a plastic bag in the refrigerator or in a cool, dark place. Apples produce the natural gas ethylene, therefore they can cause other fruits to ripen faster so be choosy with what produce you store apples with.

Every variety of apple has a distinct taste, color and texture. While some are great for snacking, others may be better suited for baked good, applesauce, apple cider, and more!


The Sunshine Vitamin

Unfortunately the amount of sunshine in a day is dwindling. The sunshine is essential for our health, most importantly our skin. Our skin contains vitamin specific precursors that when exposed to ultraviolet light or sunshine, a conversion occurs in which one very important vitamin is given the ability to be utilized by our body. What vitamin is this? Vitamin D! With inadequate sun exposure to our skin, this conversion cannot happen, and our body misses out on all the wonderful health benefits of vitamin D. Not to mention, vitamin D is already lacking in the average diet and deficiencies are quite common.

Why take vitamin D?

  • Helps with the absorption of calcium
  • Positively improves mood
  • Aides in neuromuscular function, helps prevent against autoimmune diseases, maintain healthy immune function & reduces inflammation
  • Maintains adequate serum calcium and phosphate concentrations for normal mineralization of bone.

What foods contain Vitamin D?
Canned salmon, tuna, milk (all milk has vitamin D added, not just “Vit D” milk!), fortified orange juice, enriched cereals

Who especially at risk for deficiency?
Breastfed infants, older adults, those with inflammatory bowel disease & fat malabsorption conditions, those with limited sun exposure, those with dark pigmented skin, those who are obese or have underwent gastric bypass surgery.

How much should you get?
Experts who specifically study the area of vitamin D agree that all ages can safely consume 1000 IU's through supplements, which is far more than most vitamin D supplements on the market contain. Like all vitamin/mineral supplements, you should inform your healthcare provider of any changes you make to your supplemental regimen.

Fun Fact: Did you know that you have something in common with a mushroom? Our skin is similar to that of a mushroom when absorbing sunlight. Mushrooms grown outdoors have more vitamin D than those grown inside. Taking mushrooms out of the package and putting them in the sunlight for about 15-30 minutes boosts vitamin D content!

Grilled Portabello Mushroom Caps

  • 1⁄2 cup olive oil (or vegetable oil)
  • 1 1⁄2 tablespoons lemon juice
  • 1 teaspoon dried rosemary
  • 1 1⁄2 teaspoons dried parsley
  • 1 teaspoon onion powder
  • 3 crushed garlic cloves
  • salt and pepper to taste
  • 4 portabello mushroom caps

Directions

Combine all ingredients (except portabellas). Let the oil mix sit to absorb all the flavors. Brush  oil mix over both side of mushroom caps. Grill on high, underside down. When underside is well done (about 4-5 mins) flip over and grill again for same length of time.

Serving ideas

  • Add mushroom cap to whole wheat bun with your favorite burger toppings.
  • Top with your favorite rice mix or stuffing.
  • Crack an egg in middle of rounded side, sprinkle with shredded cheese and bake until egg is done to your lighting.

 

Blog post provided by:
Katie Foster, RDN, LD
Clinical Registered Dietitian


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