Feeds:
Posts
Comments

Posts Tagged ‘ChooseMyPlate’

Type 2 Diabetes and My Family

Posted in Healthy People, tagged , , , , , , , , , , on June 28, 2016| Leave a Comment »

I am the daughter of parents with Type 2 diabetes. My father passed away in 2012 due to complications with diabetes and my mother currently struggles with managing her diabetes. What does this all mean having Type 2 diabetes? It means that for my mom, her body does not make or use insulin very well. She takes pills and insulin daily to help control her blood sugar. It means she gets her A1C blood test quarterly to measure her average blood sugar over a three month period .momIt means it is important for her to eat healthy by choosing foods that are high in fiber, low in fat, sugar and salt such as fruits, vegetables, skim milk and whole grains.

Having lost a father due to complications with Diabetes, I feel strongly about educating others. I’ve had the opportunity to be part of a team of Ohio State University Extension educators and researchers who have developed a self-paced online course to help participants learn, share and chat with health professionals about managing diabetes.

dadIMG_766dad8

  • The course, Dining with Diabetes: Beyond the Kitchen focuses on carbohydrates, fats, sodium, vitamins, minerals and fiber. The easy to follow three-module course includes lessons, videos and activities to complete.

Participants can expect to learn:

  • How important blood sugar and carbohydrates are for managing diabetes.
  • How fats and sodium affect a healthy diet.
  • The role vitamins, minerals and fiber play in a healthy diet.
  • How to make healthy food choices when eating out and grocery shopping.

After completion of the course, participants receive a printable certificate. They are also automatically entered in a quarterly drawing for a $100 Amazon.com gift card.

Sign up is easy and free. Visit go.osu.edu/DWD_BTK and click “buy now.” The course will be added to cart for checkout at no cost. After completing the transaction, participant will be required to create an account with campus.extension.org to take advantage of all the materials.

For questions or assistance, contact Dan Remley at remley.4@osu.edu or Susan Zies at zies.1@osu.edu.

Writer: Susan Zies, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Wood County, zies.1@osu.edu

Reviewer: Dan Remley,Field Specialist, Food, Nutrition and Wellness, Ohio State University Extension, remley.4@osu.edu

Read Full Post »

What Type of Snacker are You?

Posted in Healthy People, tagged , , , , , , , , , , , , , on March 24, 2016| Leave a Comment »

IMG_5553One fourth or 25% of a typical person’s daily calories come from snacking. It’s simple to see why choosing healthful snacks are important for all ages.  Smart snacking can help curb hunger between meals and prevent overeating during meals. According to the NPD Group’s Snacking Research study, Baby Boomers outweigh Millennials when it comes to eating ready-to-eat snacks. Boomers consume ready-to-eat snacks 20% more often than Millennials. NPD’s research shows, “annual consumption of ready-to-eat snacks per Boomer is about 1,200, for a total of 90.4 billion annual snack eating events. Boomers tend to eat snacks versus a big meal, because many may not want to eat alone. Whereas Millennials consume the ready-to-eat snacks because they are hungry.

Both groups’ top picks for ready to eat snacks were fruit, chocolate, and potato chips. Fruits are an excellent choice for snacks.They are low in calories, rich in nutrients and fiber, and can be economical especially when purchased in season from a local market.   A calorie comparison was done among 20 fruits and vegetables with 20 conventional snack food items (such as chocolate, cookies, potato chips). Results showed that fruits and vegetables provided an average of 56 calories per snack size portion, compared to a whopping 180 calories for the conventional snack foods. Fruits and vegetables had three times LESS calories!

Here is an easy 10 minute snack recipe that will appeal to both Millennials and Baby Boomers! It has 118 calories, 1 gram of fat, 4 grams protein and 3 grams fiber.

BATIDO SMOOTHIEusdarepci

Prep time: 10 minutes

Makes: 4 Servings

This refreshing smoothie is a blend of papaya, banana, and yogurt and makes a satisfying part of breakfast or any time of day. Mix in frozen or fresh berries for a variety of flavors.

Ingredients

2 cups papaya chunks (fresh or frozen)

2 bananas (overripe, sliced)

1 cup plain low-fat yogurt

1 cup ice cubes

Directions

  1. Put all the ingredients in the blender.
  2. Put the lid on tightly. Turn the blender to a medium setting and blend until the ice is chopped and the mixture is smooth, about 1 minute.
  3. Serve right away or cover and refrigerate up to 4 hours.

Notes

  • One cup of low-fat milk, soy, rice, almond or coconut milk can be used instead of yogurt.
  • Strawberries, blueberries, or raspberries can be used in addition to or instead of papaya.

Sources:

https://www.npd.com/wps/portal/npd/us/news/press-releases/2016/millennials-have-nothing-on-boomers-when-it-comes-to-snacking/

https://www.whatscooking.fns.usda.gov/recipes/myplate-cnpp/batido-smoothie#

Written by: Susan Zies, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Wood County, zies.1@osu.edu

Reviewed by: Dan Remley, Field Specialist, Family Nutrition and Wellness, Ohio State University Extension, remley.4@osu.edu

Read Full Post »

Most Americans Do Not Know Their Sodium Intake

Posted in Healthy People, tagged , , , , , , , on February 1, 2016| Leave a Comment »

ginormous

Did you know the body needs only a very small amount of sodium in the diet to function? According to the American Heart Association, that amount is less than 500 mg per day, which in cooking terms is about ¼ of a teaspoon. The reality, unfortunately, is that very few of us come close to keeping our sodium intake that low.   Most people consume a lot more—a whopping 3,400 milligrams per day on average.  What’s even scarier? 97% of Americans do not know, or seriously underestimate, their daily sodium intake. The newly released 2015 Dietary Guidelines recommend limiting our daily amount of sodium consumption to 2,300 mg or less per day.

The majority of sodium we consume in the diet is in the form of salt. Where is it hiding, you ask? Approximately 77% of sodium intake comes from restaurant meals, processed foods and prepackaged foods.  To illustrate, fresh broccoli contains a mere 27 mg of sodium. However, if it’s processed into canned cream of broccoli soup, it shifts from 27 mg to 770 mg of sodium!

Which foods are the top sources of sodium? The list includes:

  1. Breads
  2. Lunch Meats
  3. Pizza
  4. Soups
  5. Sandwiches, including burgers
  6. Cheese

Here are five tips to help you limit your sodium intake:

*Read labels and make yourself aware of serving sizes. This can be a real eye opener when looking at the sodium content in many products sold at the grocery stores.  Foods that contain 20% or more of the % Daily Value for sodium are considered high in sodium; 5% or less is considered low.

*At a restaurant, ask the chef or cook to prepare your food without salt.

*When shopping, choose fresh and/or less processed vegetables. If purchasing frozen, try to avoid added salts and sauces.

* Don’t put the salt shaker on the table. Even though salting at the table only accounts for about 6% of our total salt intake, every little bit helps.

* Use herbs and spices to flavor food instead of cooking with salt.

 

Sources: The American Heart Association  http://sodiumbreakup.heart.org/

 

Written by: Susan Zie, Extension Educator, Family and Consumer Sciences, Ohio State University Extension – Wood County, zies.1@osu.edu

 

Reviewed by: Donna Green, Extension Educator, Family and Consumer Sciences, Ohio State University Extesnion- Erie County, Green.308.osu.edu

 

Read Full Post »

Tips and Tricks of the Grocery Store

Posted in Healthy People, tagged , , , , , , , , , on October 8, 2015| Leave a Comment »

cereals

Grocery shopping is something we all have to do, and sometimes the temptations of processed, unhealthy foods draw us in.  With this temptation we tend to spend a little bit more money than we had planned, so what can you do to keep your health and finance on track when it comes to going grocery shopping? There are many simple tips that can be done to secure your health and your wallet.

  1.  THE List:Grocery shopping is something we all have to do, and sometimes the temptations of processed, unhealthy foods draw us in.  With this temptation we tend to spend a little bit more money than we had planned, so what can you do to keep your health and finance on track when it comes to going grocery shopping? There are many simple tips that can be done to secure your health and your wallet.
  2. Explore coupons: Coupons are a great way to save money while grocery shopping and can be a great activity to do with your family! You will have no problems finding some great deals. Looking for coupons is easy since they are located in a variety of places: in your newspaper, different magazines, at the grocery store, and even your smart phone. Many  grocery stores have mobile apps where you can get coupons with a touch of a button. All you do is bring in your phone with the coupon pulled up and have the cashier scan the bar code on your phone.
  3. Shop the perimeter: Most processed foods are located in the middle of the grocery store such as sugar flavored drinks, cookies, cereals and chips.Shopping the perimeter where the fresh produce, dairy products, meats and most bread are located is a great way to purchase more healthful foods for you and your family.
  4. Eat before: How did those doughnuts get in your cart? Have you ever been a victim of shopping while you were hungry and buying foods that you never went to the store for in the first place? Eating something before you go grocery shopping can satisfy this syndrome of picking up foods that sound and smell good to you at that time.
  5. Be mindful when buying in bulk: Ever buy a huge bag of popcorn because it was on sale and noticed you’ve eaten the whole bag by yourself? I have! Be mindful and strategic when you buy in bulk. You want to ask yourself if you are buying this huge stock of food because it is on sale or if it is something you need. If it is both on sale and something you need, make sure you have a way you can preserve some of the product. For example, if you buy meat in bulk, know that you can freeze half of it and eat what you know you will need instead of trying to eat it all in one week. This can lead to unnecessary overeating and even send you to the store buying more.

These five general shopping tips can help you stay on task and purchase more nutrient-rich foods for you and your family! It’s important to stay focused and make sure you’re buying your needs and not your wants.

Written by :  Susan Zies, Extension Educator, Family and Consumer Sciences, Wood County, and Courtney N  Klebe, Dietetic Intern , Bowling Green State University.

Reviewed by: Dan Remley, MSPH, Ph.D, Field Specialist, Food Nutrition and Wellness.

Read Full Post »

Big Picture – Eat Your Fruits and Vegetables Daily

Posted in Healthy People, tagged , , , , , on September 22, 2015| Leave a Comment »

There are numerous reasons we are encouraged to eat a variety of vegetables and fruits every day.  Several of the more important include: they are fairly low in calories, reduce the risk of some chronic diseases, and they provide daily fiber.  You often hear eat “5 a Day”, but what does that really mean?  Does it mean we are to eat 5 portions of fruit and 5 portions of vegetables daily?  How about four helpings of fruits and one helping of vegetables – is that right – will that work?  Can we just eat 5 servings of the same vegetable and 5 servings of the same fruit all of the time?

MyPlate forkveggie

So how many fruit and vegetables really are needed for each of us every day?  The answer is…the amount you need to eat depends on your age, sex, and level of physical activity.  Recommended are shown in the charts below – from http://www.choosemyplate.gov/.  Note – these amounts are appropriate for individuals who get less than 30 minutes per day of moderate physical activity, beyond normal daily activities.

       Daily Vegetable Chart

Children               2-3 years old          1 cup

                            4-8 years old          1 1/2 cups 

Girls                     9-13 years old        2 cups

Boys                     9-13 years old        2 1/2 cups 

Girls or Women  14-50 years old        2 1/2 cups

                             51+ years old         2 cups 

Boys or Men        14-50 years old       3 cups

                             51+ years old          2 1/2 cups

      

       Daily Fruit Chart

Children                2-3 years old            1 cup

                             4-8 year olds            1 to 1 1/2 cups

Girls                     9-18 years old           1 1/2 cups

Boys                     9-13 years old           1 1/2 cups

                            14-18 years old          2 cups

Women                19-30 years old          2 cups

                             31-50 years old         1 1/2 cups

                             51+ years old            1 cup

Men                      19+ years old            2 cups

The Dietary Guidelines for Americans encourages us to eat more nutrient-rich foods. Eating a variety of fruits and vegetables every day – versus five servings of one fruit and five servings of one vegetable – provides you withMyPlate forkfruits different nutrients. This is where the “make your plate a rainbow” comes in or “Think variety. Think color”.

So again…how many servings should we eat a day? For the men out there at least 2 ½ cups of veggies along with 2 cups of fruit a day. For women…at least have 2 cups of fruits and 2 cups of veggies a day. Does this equal out to five servings a day for men, women, boys, and girls? In the big picture of getting the nutrients we need and always wanting things to be simplified – yes it does.

If you struggle to include a variety of vegetables and fruits in your diet try:

  • Eating your dip with veggies instead of chips
  • Pre-packaging fruits or veggies in serving size bags for convenience
  • Adding vegetables to your scrambled egg
  • Including fruit in your cereal or smoothie

What is your favorite way to sneak in veggies or fruits?

Writer: Candace J. Heer, Family and Consumer Sciences Educator, Ohio State University Extension, Morrow County, Heart of Ohio EERA, heer.7@osu.edu

Reviewer: Lisa Barlage, Family and Consumer Sciences Educator, Ohio State University Extension, Ross County, Ohio Valley EERA, barlage.7@osu.edu

Sources/Photo Sources:

http://www.choosemyplate.gov/

http://www.fruitsandveggiesmorematters.org/

http://health.gov/dietaryguidelines/

Read Full Post »

Adults and Kids Not Eating Enough Fruits and Veggies

Posted in Healthy People, tagged , , , , , , on August 25, 2015| Leave a Comment »

Many of us know we should be eating fruits and vegetables. However, few of us are actually getting the recommended intake.  In fact, according to the Center for Disease Control and Prevention (CDC), 76% of adults do not meet fruit recommendations of 1.5-2 cups per day. Additionally, 87% of adults do not meet vegetable recommendations of 2-3 cups per day. When the CDC examined children’s’ eating habits, they found 60% did not meet fruit recommendations and 93% did not meet vegetable recommendations.  One could say “the apple does not fall far from the tree. “No pun intended! However, these statistics suggest that neither adults nor kids are  getting an adequate intake of important nutrients found in fruits and vegetables such as fiber, vitamins A, C, and potassium.

 

Do you ever feel short on time to prepare fruits and vegetables to your meal?  I know for me this can be a struggle. However, the Produce for Better Health Foundation’s website has over 300 recipes that take 30 minutes or less. Why not check  out Produce for Better Health Foundation’s website today and add more produce to you and your family’s diet!

quick and easy roasted veggies

 

Another great resource for recipes is the United States Department Of Agriculture ” What’s Cooking ” USDA Mixing Bowl.

Baked Apples and Sweet Potatoes:

Makes: 6 servings

Total Cost: $4.54

Serving Cost: $0.76

 

Ingredients

5 sweet potatoes (cooked)

4 apples

1/2 cup brown sugar

1/2 teaspoon salt

1/4 cup margarine

1 teaspoon nutmeg

1/4 cup hot water

2 tablespoons honey

Directions

1. Boil 5 sweet potatoes in water until they are almost tender.

2. After the sweet potatoes cool, peel and slice them.

3. Peel the apples. Remove the cores, and slice the apples.

4. Preheat the oven to 400 degrees.

5. Grease the casserole dish with butter or margarine.

6. Put a layer of sweet potatoes on the bottom of the dish.

7. Add a layer of apple slices.

8. Add some sugar, salt, and tiny pieces of margarine to the apple layer.

9. Repeat steps 6, 7, and 8 to make more layers of sweet potatoes, apples, and sugar/salt.

10. On the top layer of apples, sprinkle the rest of the brown sugar and margarine pieces.

11. Sprinkle the top layer with nutmeg.

12. Mix the hot water and honey together. Pour the mix over the top layer.

13. Bake for about 30 minutes until apples are tender.

Written by: Susan Zies, Extension Educator, Family and Consumer Sciences, Wood County. Erie Basin EERA

Reviewed by: Daniel Remley, MSPH, PhD, Assistant Professor, Field Specialist, Food, Nutrition and Wellness

Source:

  1. Moore LV, Thompson FE. Adults meeting fruit and vegetable intake recommendations – United States, 2013. Center for Disease Control Prevention Morbidity and Mortality Weekly Report. July 10, 2015; 64(26):709-713.
  2. Zies S. Fruits and vegetables are a convenience for busy people! Ohio State University Extension: Family and Consumer Sciences Fact Sheet.  

Read Full Post »

Want to Lose Weight? Check your Portion Sizes.

Posted in Healthy People, tagged , , , , , , , on June 29, 2015| Leave a Comment »

The Dietary Guidelines encourage you to enjoy your food, but eat less and avoid oversized portions. We all know how tempting it is to finish your large sandwich, beverage, or large bagel. These oversized portions can contribute to weight gain.

If you want to maintain or lose weight, try some of these strategies:

• Eat smaller portions – can you split a breakfast or dinner entrée?
• Fill half your plate with vegetables – summertime is here; fill up on local vegetables and fruits.

Caprese Sandwich• Offer smaller portions for your sandwiches. These Caprese sandwiches were offered at a bridal shower. Fresh tomatoes and mozzarella cheese with balsamic vinegar made these small sandwiches a hit. They were wrapped in parchment paper and tied with jute so that they were easy to pick up.

• Fill up on salads! Eat darker lettuce varieties or use a Spring Mix Salad. Add fresh strawberries or berries and nuts for a nice crunch. Encourage guests to “drizzle” a little dressing on the salad for added flavor. When you have a variety of flavors in a salad, you may use less dressing. Spring Mix Salad

• Enjoying dessert? Split your dessert or eat a smaller portion. Take your time to savor the taste of your treat.

Want to learn more? Take the Portion Distortion Quiz from US Department of Health and Human Services, National Heart, Lung and Blood Institute. You will see pictures of food and how portion sizes have expanded over the past 20 years.

Make a decision to eat more veggies and fruits and watch your portion sizes!

Writer: Michelle Treber, Family and Consumer Sciences Educator, Ohio State University Extension, Pickaway County, treber.1@osu.edu

Reviewer: Marilyn Rabe, Family and Consumer Sciences Educator, Ohio State University Extension, Franklin County, rabe.9@osu.edu

Sources:

http://www.nhlbi.nih.gov/health/educational/wecan/eat-right/portion-distortion.htm

http://www.choosemyplate.gov/weight-management-calories/weight-management/better-choices/decrease-portions.html

Read Full Post »

Homemade Snacks vs. Store Bought

Posted in Healthy Finances, Healthy People, tagged , , , , , , , , , , , , , on February 26, 2015| Leave a Comment »

Does your family go through boxes and boxes of store-bought snacks faster than you can replenish them? Do you feel like you’re spending a majority of your grocery budget on sugar-filled, processed snacks that don’t seem to last more than a few days at your house? There is an answer to this madness. Make your own snacks!

You might be thinking, “I don’t have time for that!” and while that may be true, you’d be surprised how much time you’d actually be saving. Yes, making your own snacks involves some planning and prepping. However, this planning and prepping stage might not involve the lengthy process of taking a trip to the grocery store. You can make various snacks for you, your kids, and whoever else may be at your house from foods you likely already have on hand. For example, you could try the Homemade Peanut Butter Granola Bars shown below. In addition, recipes like these make large enough batches to provide snacks lasting up to two weeks if stored properly. Many store bought boxes of granola bars provide only 5 servings, so why not whip up homemade bars that yield about 24 servings per batch.

Find a recipe for snacks that fits your own personal schedule. On a time crunch this week? Throw together a big batch of trail mix using those nuts you bought in bulk that have been taking up space in your cupboard. Add in cereal, raisins, seeds, or chocolate chips and seal in an air-tight container. Scoop into sandwich-sized bags for an easy, balanced, and healthful snack for any time or place.

Buying ingredients in bulk at your favorite grocery store can help make an abundance of different snacks that add variety to your daily routine. Stock up on versatile foods like oats and nuts and you’d be surprised at your options for snacks and meals as well as how much more full your wallet feels. The recipe below, found on the What’s Cooking? USDA Mixing Bowl website provides a snack that costs $0.30 per serving. No, that’s not a typo; $0.30 per serving. These homemade granola bars yield 24 servings making the total cost of the recipe about $7.15 according to USDA. You could get about 2 boxes, or 10 servings, of your average granola bars for that price.

Health bonus: Snacks like these provide more than just dollars in your pocket and variety to your pantry. The nutrition in homemade snacks like these is worth more than all of the previous reasons combined. The carbohydrate and protein provided in healthful, homemade snacks will offer the energy you need along with satisfaction until your next meal. On the plus side, you know exactly what ingredients are going into your snacks without paying for processed sugars and ingredients you can’t pronounce.

 oatballsr

Homemade Peanut Butter Granola Bars

From “What’s Cooking? USDA Mixing Bowl

Makes: 24 servings

Total Cost: $7.15

Serving Cost: $0.30

Ingredients

  • 1 cup honey
  • 1 cup peanut butter
  • 3 1/2 cups rolled oats
  • 1/2 cup raisins
  • 1/2 cup carrot (grated)
  • 1/2 cup shredded coconut

Directions

  1. Preheat oven to 350 degrees.
  2. Peel and grate the carrots.
  3. Put the honey and peanut butter in a large saucepan. Cook on low heat until melted. Remove pan from the heat.
  4. Add oatmeal, raisins, carrots, and coconut to the saucepan. Stir well, and let it cool until you can safely touch it with your hands.
  5. Press the mix firmly into the bottom of the pan.
  6. Bake for 25 minutes.
  7. Cool and cut into 24 bars.

Authors: Susan Zies, Extension Educator, Family and Consumer Sciences, Wood County, and Allision Doriot , Dietetic Intern with Wood County Extension.

Reviewer: Cheryl Barber Spires, RD, LD, SNAP-Ed Program Specialist, West Region, Ohio State University Extension, spires.53@osu.edu

Read Full Post »

Join Us for Our Spring Wellness Email Challenge!

Posted in Healthy People, tagged , , , , , , , , , , , , on March 24, 2014| Leave a Comment »

Start Your GardenAre you interested in maintaining your weight or even losing a few pounds this spring? Could you use some encouragement and guidance but don’t have time to attend classes? Want tips to help you grow herbs, start a garden or eat more local foods? Does this sound interesting to you?

If so, give our Spring Live Healthy Live Well Email wellness challenge a try.

“Spring Live Healthy Live Well Challenge” is an on-line challenge designed to help adult participants get fit by encouraging regular physical activity, nutrition, and wellness activities. Participants will receive e-communications twice each week, containing nutrition, health and fitness tips. Additional food and activity logs will be available for download to help participants track their progress. They will also have access to supplemental information available on Blogs and Facebook.

Sign up by following this link to enroll: http://go.osu.edu/SpringPick

If you’ve joined us on other challenges, you’ll see new themes during this spring challenge. We will learn about these topics and be encouraged to participate in wellness behaviors.

• Vegetables and Fruits – adding more of these foods to your diet.
• Fitness Focus Tips – finding ways to move more.
• Root Vegetables – trying new recipes for veggies and fruits.
• Local Foods – visiting a Farmers’ Market or the local foods section of your store.
• Gardening – planting an herb, vegetable or fruit in a container or plot garden.
• Seasoning with Herbs – using herbs instead of salt to season foods.
• Sunscreen – wearing sun protection or sunscreen every day.

Once you register, you will be enrolled and begin receiving e-communications starting the week of April 7, 2014. While Facebook™ will be utilized; participants only need to have an email address.

The program is funded by Ohio State University Extension and County Commissioners Cooperating.

Writer: Michelle Treber, Family and Consumer Sciences Educator, Ohio State University Extension, Pickaway County, Heart of Ohio EERA, treber.1@osu.edu

Reviewer: Linnette Goard, Field Specialist, Food Safety, Selection and Management, Family and Consumer Sciences, Ohio State University Extension

Reviewer: Marilyn Rabe, Family and Consumer Sciences Educator, Ohio State University Extension, Franklin County, Heart of Ohio EERA, rabe.9@osu.edu

Read Full Post »

Wheat – Good or Bad?

Posted in Healthy People, tagged , , , , , , , , , , , , , , , , , , on March 12, 2014| 1 Comment »

Are you eating wheat products?  Lately, the news has included many stories on how wheat is bad for you causing abdominal fat, triggering diseasewheat and breads, and being linked with Alzheimer’s, headaches, depression and others.

If all that is true why is wheat recommended in the Dietary Guidelines for Americans, by nutrition experts and American Heart Association?   Isn’t it a part of the Mediterranean Diet which is highly recommended by nutrition professionals.

Does wheat contribute to abdominal fat or belly fat?  High consumption of refined grains has been associated with greater belly fat in studies.  However, lower belly fat has been associated with the consumption of eating whole grains including whole wheat.  Thus, whole grains including whole wheat do not seem to be the problem.  The problem is our consumption of refined grains.  Cutting out processed foods made with refined wheat (wheat flour, white flour, enriched wheat flour, all-purpose flour) and loaded with sugar and saturated fat will help us all avoid or limit the “wheat belly.”   Limit your consumption of cookies, cakes, pastries, crackers, and white bread.

So what about the other charges on mental effects?  Research has shown that both the DASH diet and the Mediterranean diet lower the risk of dementia.  Both diets include consumption of whole grains including whole wheat.  Following those diets showed better cognitive ability in adults ages 65 and up over a period of 11 years.  It is true higher glucose levels from too many carbohydrates is a risk factor for dementia, but cutting out all carbohydrates is not the answer either.  Our brain needs glucose (Carbohydrates break down to glucose in our body.) for energy as it does not store glucose.  Thus, diets low in carbohydrates can hurt our thinking and memory.

Again, it is important to eat whole grains.  Whole grains including whole wheat can provide the glucose needed for our brain.   Whole grains including whole wheat breaks down more slowly than simple carbohydrates like refined grains and sugar.

Whole grains also provide fiber.   Consuming the recommended amount of dietary fiber without whole grains would be very difficult.  Gluten-free diets usually only contain six gram of dietary fiber a day, a lot less than the 25-38 grams recommended by the Institute of Medicine.

Do cwhole-grain-stamphoose a variety of whole grains but including whole wheat, unless you need a gluten-free diet.  When shopping be sure to choose products made with “whole wheat” or “whole-grain wheat.”  You can also look for the 100% Stamp from the Whole Grains Council on foods made with all whole grains.

Note:  If your doctor recommends you follow a gluten-free diet, please continue to follow your doctor’s advice.

Author:  Pat Brinkman, Ohio State University Extension, Extension Educator Family and Consumer Sciences

Reviewed by:   Liz Smith, M.S, RDN., L.D. NE Regional Program Specialist, SNAP-ED, Ohio State University Extension

References:

Tufts University, [2014].  The truth about the war on wheat, Tufts University Gerald J. and Dorothy R. Friedman School of Nutrition Science and Policy Health & Nutrition Letter, March 2014 Special Supplement, p. 1-4.

Read Full Post »

Older Posts »