Feeds:
Posts
Comments

Posts Tagged ‘Protein’

An “Eggcellent” Source of Protein

Posted in Healthy People, tagged , , on January 10, 2023| Leave a Comment »

a carton of eggs

Eggs, we love them, and they are… cheap?

Over the last several months we have watched as prices have steadily increased in the grocery stores. I’ve looked at my husband almost every week after going to the grocery store and rambled off the latest price increase. We’ve done our best to eliminate items here and there or swap out certain products for cheaper options, all while trying to keep our diets healthy. A “go to” protein option for many people is eggs. Unfortunately, due to an avian flu outbreak, eggs have now taken a hefty price increase.

Protein is an essential part of everyone’s diet. In fact, it is a macronutrient, meaning it is a primary source of energy from food and helps to make up our muscles, bone, skin, hair, and basically every part of our body. The National Academy of Medicine recommends that adults get just over 7 grams of protein for every 20lbs of body weight. For example, a 140 pound person would require about 50 grams of protein each day. Even when food prices increase, our protein shouldn’t decrease. So, what do we do when one of our cheapest protein sources now comes at a increased price? Here are some protein options that may not “break the bank” and still offer health benefits:

Beans: Just half a cup of any bean variety has up to 6-9 grams of protein. A 4-serving can of black beans is usually less than a dollar!

Lentils: Half a cup of any color lentil contains about 12grams of protein. Lentils can be used in salads, tacos, soups, and more, and a 1lb bag is usually less than two dollars.

Edamame: One cup of edamame (not in a shell) has 18 grams of protein. Buy frozen for about two dollars.

Green Peas: Peas are a great source of protein. One cup of cooked peas has 8 grams of protein. Peas can be purchased dried, canned or frozen for about $1-2 per pound.

Greek Yogurt: A serving of Greek yogurt can contain up to 17grams of protein. Look for plain, non-fat varieties. Buy in bulk ( for example, a 32-ounce container) to save money.

Cottage Cheese: A cup of cottage cheese may contain over 20 grams of protein.

There are many alternative options to protein outside of animal products. Many vegetables and grains contain protein. For example, a one cup serving of spinach or broccoli contains about 4 grams of protein. Now is a great time to get creative and try new recipes. If you are looking for low-cost, tasty recipes that feature fruits and vegetables, visit celebrateyourplate.org. Here is one to try:

Black Bean Soup

Cost per serving $1.68

Ingredients

3 cups black beans, cooked OR two 14 oz cans of no salt added black beans, rinsed and drained

2 teaspoons olive or vegetable oil

1/2 cup onion, chopped (about 1/2 medium onion)

1 tablespoon chili powder

1 teaspoon ground cumin (optional)

1 14.5 ounce can no salt added diced tomatoes with green chilies

1 cup water

1 tablespoon lime or lemon juice (optional)

Optional toppings:

Non-fat yogurt, low-fat sour cream, cilantro   

Instructions

  1. Before you begin wash your hands, surfaces, utensils and vegetables.
  2. Heat oil in a large saucepan over medium heat. Add onion and cook, stirring frequently until onion begins to soften (about 2 to 3 minutes). Add chili powder. Add cumin, if using. Cook and stir for 1 minute.
  3. Add beans, tomatoes and water to saucepan and bring to boil. Reduce heat and simmer, covered, for 10 minutes.
  4. Remove from heat and stir in lemon or lime juice, if using.
  5. Garnish with yogurt or sour cream and cilantro before serving, if using.

Sources:

Protein. The Nutrition Source. (2021, November 12). Retrieved January 9, 2023, from https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/protein/

Pogored. (2021, January 29). 13 of the best vegetarian and vegan protein sources. Cleveland Clinic. Retrieved January 9, 2023, from https://health.clevelandclinic.org/13-of-the-best-vegetarian-and-vegan-protein-sources/

Written by Holly Bandy, Family and Consumer Sciences Educator, OSU Extension Stark County

Reviewed by Jenny Lobb, Family and Consumer Sciences Educator, OSU Extension Franklin County

Read Full Post »

A World of Flavors

Posted in Healthy People, tagged , , , , , , , , , on April 14, 2022| Leave a Comment »

colorful plate of international foods

The world of nutrition spans different cultures. Have you ever considered celebrating and learning about different cuisines? Have you ever wondered what your plate would look like with Asian cuisine? Filipino cuisine? Latin American cuisine? The possibilities are endless. You can use MyPlate as a guide and  enjoy  various cuisines from all over the world.

The dietary guidelines recommend  consuming at least half your grains as whole grains, increasing your overall fiber intake. Sources include fruits, vegetables, and grains. It is  recommended to eat lean protein, which can be fish, chicken, beef, and other animal products. Healthy fats are important for heart health and can be found in nuts, seeds, and oils.

 Ginisang Gulay is a sautéed vegetable dish that has okra, squash, okra, eggplant, string beans, and shrimp. Shrimp is a protein that provides vitamin B12, selenium, and choline.  Pinakbet is also a great choice, since it contains vegetables with beans, a plant-based protein, and can be served with whole grain noodles. This dish is a 4-food group powerhouse!

Who doesn’t like yogurt? It contains protein, probiotics, and taste great! In the middle eastern dish Keshek, there is sundried powder yogurt and stir-fried lean ground beef. Double protein, double the yum! You can incorporate grains and fruit by adding a piece of whole grain pita bread and side of fruit. Now for an important question, who likes pancakes? I know I do! Besan cheela are savory pancakes made from chickpea flour and vegetables. In this dish you are getting grains, vegetables, and protein. All from pancakes, sounds too good to be true right?

One of my personal favorite dishes is the Salvadorean pupusa. The pupusa is made of masa or a corn cake texture and can be filled with different meats, cheese, topped with salsa, and curtido, a type of fermented cabbage. The curtido is fermented in vinegar and contains probiotics, which can help with gut health. From this dish there is protein when meat is added, dairy from the cheese, vegetables from the curtido, and grains from the masa.

All the dishes listed both demonstrate how you can still get your fruits, vegetables, protein, and grains from trying different international cuisine. Do these foods sound delicious?  

Interested in learning and trying more international foods? This month try cooking a new international food so you can learn how to cook with different ingredients. If you normally pan or deep fry, try baking, air frying, or grilling, which can reduce fat by 50-80%. On top of experimenting with new food you can also learn about the countries culture and symbolism of using certain spices and food pairings. Happy eating!

Written by: Ashley Denise Ascenio, Intern with Wood County Extension, Bowling Green State University Graduate Student in Food and Nutrition, asencia@bgsu.edu

Reviewed by: Susan Zies, Extension Educator, Family and Consumer Sciences, OSU Extension Wood County.

Read Full Post »

Dietary Guidance Changes Through the Decades

Posted in Healthy People, tagged , , , , , , , , , , , , , , , , , , , , on April 5, 2021| Leave a Comment »

Picture of a family holding hands and the 1943 USDA bulletin with the words National Wartime Nutrition Guide. U. S. Needs US Strong, Eat the Basic 7 Every Day.

In January, I wrote about the newly introduced Dietary Guidelines for Americans. However, did you know that the United States Department of Agriculture has been providing dietary recommendations for well over 100 years? The first dietary advice by USDA was a Farmers Bulletin created in 1894, by W. O. Atwater. Atwater was the first person to publish tables of food composition and dietary standards. He recommended diets for American males based on protein, carbohydrate and fat content and their minerals. Interestingly, many minerals and vitamins were not even known back in 1894. The concept of eating a variety of foods, eating a well balanced diet, watching portion sizes and moderation for health and well being is the basis for today’s Dietary Guidelines, and its roots go way back to 1894.

If we look at dietary guidance over the years, some have certainly changed, however, many things still resonate today. In the 1920’s the government was concerned about food safety and foodborne Illness was prevalent in the USA. Our refrigeration technology was certainly not what it is today. For example, not all Americans had a refrigerator with a freezer. Therefore, perishable products such as milk and meat would go bad quickly. As we moved to the 1930’s there were more advancements in science and nutrition. We learned more about vitamins and minerals and their role in the body. In 1943, USDA released the Basic Seven Food Guide, a publication called the National Wartime Nutrition Guide. The Basic Seven advised choosing specific foods such as green/yellow vegetables, meat, poultry, fish, milk and milk products.

After World War II, USDA developed Food and Fitness- A Daily Food Guide. This publication focused on four groups; milk, vegetables and fruit, bread and cereal. It focused on eating with family, healthy meals and budgeting. This was the first time serving sizes were introduced. In 1977, the Dietary Goals of Americans was released. The focus was to address the issue of Americans consuming too much sugar, fat and salt. In 1980, the first Dietary Guidelines as we know it today was published “Nutrition and Your Health- Dietary Guidelines for Americans.” Since then, USDA has published recommendations on Dietary Guidelines every five years, to the most recent Dietary Guidelines 2020 to 2025.

The format of these documents have evolved from  paper copy bulletins, websites, blogs, pictorial images such as My Pyramid and MyPlate. Yet, USDA has been providing dietary guidance for over a century. The research has certainly expanded over the years to keep up with todays lifestyles and food consumption. However, in spite of all these rapid changes, the more things change, the more they resemble the past.

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

Reviewed by: Shannon Smith, MFN, RD, LD, CDCES, Program Coordinator, OSU Extension, Wood County, Smith.11604@osu.edu

Sources:

  • History of the Dietary Guidelines | Dietary Guidelines for Americans. Dietaryguidelines.gov. https://www.dietaryguidelines.gov/about-dietary-guidelines/history-dietary-guidelines. Published 2021. Accessed March 1, 2021.
  • Jahns L, Davis-Shaw W, Lichtenstein A, Murphy S, Conrad Z, Nielsen F. The History and Future of Dietary Guidance in America. Advances in Nutrition. 2018;9(2):136-147. doi:10.1093/advances/nmx025
  • https://www.ers.usda.gov/webdocs/publications/42215/5831_aib750b_1_.pdf
  • Schneeman B. Evolution of dietary guidelines. J Am Diet Assoc. 2003;103(12):5-9. doi:10.1016/j.jada.2003.09.030
  • U.S. Department of Agriculture and U.S. Department of Health and Human Services. Dietary Guidelines for Americans, 2020-2025. 9th Edition. December 2020. Available at DietaryGuidelines.gov.

Read Full Post »

Are All Plant-Based Milk Alternatives Created Equal?

Posted in Healthy People, tagged , , , , , , , on June 1, 2020| Leave a Comment »

3 milk in glass containers with a blue background

What were once considered to be novelty products, plant-based milk alternatives are now a norm in the grocery store. Whether you choose to consume plant-based milk alternatives due to health complications, personal beliefs, or purely based on preference, deciding on the best plant-based beverage for you or your family can be challenging. There are a lot of factors to consider  such as  protein and calorie content.

For the sake of simplicity, let’s focus on the main contenders: rice, soy, oat, and almond milk. Furthermore, we will only be focusing on the nutritional components of these products. Please keep in mind that taste and price are factors to consider when choosing a plant-based beverage.

Rice Milk

Rice milk is commonly sought out by consumers who are allergic to both soy and nuts. Rice milk is relatively comparable to cow’s milk in terms of calories, calcium, vitamin A, and vitamin D.1 Rice milk is actually higher than cow’s milk in terms of iron content.1 However, one drawback of rice milk is that it lacks an adequate amount of protein. Rice milk contains 1 gram of protein per 8 oz serving.1

Soy Milk

Soy milk compares to cow’s milk in terms of the amount of protein found in soy milk. An 8 oz. serving of soy milk offers 7-8 grams of protein.1 Soy milk is also rich in calcium, vitamin D, and iron.1 Soy milk also contains vitamin B12,2 a vitamin often under consumed in vegans and vegetarians.

Oat Milk

If iron is of main concern to you, then consider oat milk. Oat milk (1.8 mg) is higher in iron compared to cow’s milk (0.05 mg) and other plant-based beverages. When comparing calcium content, oat milk contains more calcium (350 mg) than cow’s milk (293). Oat milk is also rich in vitamin’s A and D, but is lacking in terms of vitamin B12. Lastly, oat milk is low in the category of protein content (4 g/ 8 oz. serving)

Almond Milk

bowl of milk with almonds next the bowl and a yellow napkin with various almonds

If you are looking for a low calorie plant-based milk alternative, almond milk is the option for you.1 Almond milk is also a good source of calcium (450 mg) compared to cow’s milk (293 mg).1 Almond milk is also a comparable option in terms of vitamins A and D. However, if you are looking for a beverage that is a good source of protein, almond milk is not the product for you (1 gram protein/8 oz. serving).

Bottom Line

Plant-based beverages are not a “one size fits all” for consumers. There is not one plant-based beverage that will meet will every consumer’s needs. It’s important to do your research on plant-based milk alternatives in order to ensure that your beverage of choice meets your personal nutritional needs because not all plant-based milk alternatives are created equal.

Figure 1. Comparison of plant-based beverages to 2% cow’s milk.1

Note– 2% milk was used as the cow’s milk comparison

Authors: Susan Zies, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Wood County and Brittany Kralik, BGSU Dietetic Intern with Wood County Extension Office.

Reviewer: Margaret Jenkins, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Clermont County

Sources:

  1. Bridges M. Moo-ove over cow’s milk: the rise of plant-based dairy alternatives. Practical Gastroenterology. https://med.virginia.edu/ginutrition/wp-content/uploads/sites/199/2014/06/January-18-Milk-Alternatives.pdf. 2018 Jan. Accessed: 2019 Jan 28.
  2. Wright KC. The coupe in the diary aisle. Today’s Dietitian. 2018 Sept;20(9):28. https://www.todaysdietitian.com/newarchives/0918p28.shtml

Read Full Post »

Deviled Eggs: A Sinfully Good Treat for the Holidays

Posted in Healthy People, tagged , , , , , on November 5, 2018| Leave a Comment »

With the holidays coming up and social events on the horizon, easy and nutritious appetizers and snacks are a must. That’s where deviled eggs come in. They’re fast and easy to make and are always a crowd pleaser. A buffet table without a platter of these is a sad sight, which is why it’s not uncommon to see several plates of them. Everyone seems to have their own way to make deviled eggs; they are so customizable that you can experiment and find which way is your favorite. Deviled eggs can also be a great way to get some extra protein and nutrients in a convenient little package.picture of deviled eggs

Eggs have been a food of controversy for years, but they are, in-fact, little power houses of nutrition. One egg contains 70 calories, 6 grams of protein, and over 13 vitamins and minerals including Vitamin D and Choline, making them a good addition to a balanced diet. Although egg yolks are a source of cholesterol, the American Heart Association now suggests that an egg a day can be part of a heart healthy diet.

Food safety is always something important to consider when working in the kitchen, so make sure to take appropriate precautions when dealing with raw eggs. When boiling eggs, make sure that both the white and the yolk are completely cooked and solid. Properly cooked hard boiled eggs may be stored in a refrigerator set to 40℉ or less for up to 1 week.

A typical deviled egg recipe calls for hard-boiled egg yolks to be mixed with mayonnaise, mustard and/or relish. The USDA Mixing Bowl offers a great basic recipe for deviled eggs with suggestions for garnishes and add-ins here. However, that’s just the tip of the iceberg! There are an infinite number of possibilities for garnishes and add-ins you can use to create your own deviled egg recipe. Some examples are:

  • Hot sauce and blue cheese
  • Cheddar cheese and horseradish
  • Chives and paprika
  • Hummus
  • Guacamole
  • Green chilies and cayenne pepper

The next time you attend a gathering that calls for a healthy treat, consider whipping up some deviled eggs with your own twist and wowing everyone!

Writer: Ashley Barto, Dietetic Intern, Ohio State College of Medicine, School of Health and Rehabilitation Sciences, barto.21@osu.edu

Reviewer: Jenny Lobb, Family and Consumer Sciences Educator, Ohio State University Extension, Franklin County, lobb.3@osu.edu

Sources:

American Heart Association (2018). Are eggs good for you or not? https://www.heart.org/en/news/2018/08/15/are-eggs-good-for-you-or-not

Egg Nutrition Center (2018). Nutrients in Eggs. https://www.eggnutritioncenter.org/topics/nutrients-in-eggs/

FoodSafety.gov (2018). Eggs and Egg Products. https://www.foodsafety.gov/keep/types/eggs/index.html

What’s Cooking? USDA Mixing Bowl. Heavenly Deviled Eggs. https://whatscooking.fns.usda.gov/recipes/supplemental-nutrition-assistance-program-snap/heavenly-deviled-eggs

 

Read Full Post »

Healthy Snacks

Posted in Healthy People, tagged , , , , , , on March 1, 2018| 1 Comment »

At the beginning of this year, I wrote Baby-steps To A Healthier You. I shared how I was going to make smaller weekly goals to help me reach my overall goal of losing weight and becoming healthier. Last month I shared my reflection about my progress in My Healthy Breakfast Evaluation. Just a quick recap, I am giving myself time to put my goal into action and then additional time to reflect on how things are going and what adjustments I need to make to continue progress toward my goal. I want to make sure that I feel successful so I do not get discouraged and lose momentum. The last thing I want is to revert to old habits. I was going to start with breakfasts first and then move onto snacks.

My breakfasts took a little longer to accomplish than I had anticipated. We all know that life can throw you curve balls and sometimes things can get a little chaotic. For the past two months, my life has been a whirlwind, so I have been living one day at a time. However, I am happy to report that I have lost 5 pounds! Could I have lost more? Certainly. However, I shared that this is a complete lifestyle change for me as I am trying to break old habits. I continue to remind myself that even if I cannot physically see the results, this does not mean that my body is not changing on the inside. After all, slow progress is still progress.

I have officially graduated myself to snacks this week. In preparation, I have done some research to help set myself up for success. If you suffer from Snack Attacks like myself, then I have great news for you! The Ohio State University Wexner Medical Center has fantastic handouts for healthy snacks. They even have handouts broken down into specific categories. Maybe you are looking for snacks to control your blood sugar, snacks under 100 calories or just a list of healthy snacks in general. You can find all of these handouts, plus more on their patient education health information website.

A snack helps control your appetite.

apples and peanut butter

Think of it as a mini meal to help your body get the nutrients it needs. Make sure your snack has a balance of carbohydrates, fiber and protein. Here are some of my favorites:

  1. 1 small apple with 1 piece of light string cheese
  2. 1 cup of carrots with 1/3 cup hummus
  3. 6 ounces Greek yogurt with ½ a large banana
  4. ¾ cup blueberries and ¼ cup almonds

 

I encourage you to print off one of the snack handouts from the Wexner Medical Center and tape it to the inside of one of your kitchen cabinets. This way if you’re stuck on what to eat you have a quick reference!

Author: Amanda Bohlen, Family and Consumer Sciences Educator, Ohio State University Extension, Washington County, bohlen.19@osu.edu

Reviewer: Misty Harmon, Family and Consumer Sciences Educator, Ohio State University Extension, Perry County, harmon.416@osu.edu

Sources:

Brinkman, P. (2011). Snack Attacks!. Live Healthy, Live Well. livehealthyosu.com/2011/11/23/snack-attacks/

Centers for Disease Control and Prevention (2015). Losing Weight: Getting Started. cdc.gov/healthyweight/losing_weight/getting_started.html

The Ohio State University Wexner Medical Center (2018). Patient Education. patienteducation.osumc.edu/Pages/Home.aspx

Read Full Post »

Beans, beans, the magical fruit……

Posted in Healthy People, tagged , , , on January 9, 2017| Leave a Comment »

 

Do you recall this childhood playground song?  In celebration of National Bean Day, take a minute to learn why you should be eating bebean-1684304_1280ans.

Although beans are not a fruit, they may be magical because they fit under not one, but two food groups. Within USDA’s MyPlate they are found under the vegetable and protein groups because they are so packed with vitamins, minerals, protein and fiber.

Beans are a mature form of legumes. They include kidney beans, pinto beans, black beans, lima beans, and garbanzo beans (chickpeas). All are available in dry, canned, and frozen forms. These foods provide other nutrients such as iron and zinc and are excellent sources of plant protein. They are similar to meats, poultry, and fish in their contribution of these nutrients.  Thus, they are considered part of the protein group. Many consider beans a vegetarian alternative for meat. However, they are also considered part of the vegetable group because they are excellent sources of dietary fiber and nutrients such as folate and potassium.

The high nutrient content makes consuming beans recommended for everyone, including people who also eat meat, poultry, and fish regularly. The USDA classifies beans as a subgroup of the vegetable group. The USDA also indicates that beans may be counted as part of the protein group. This allows individuals to count beans as either a vegetable or a protein food.

Beans are convenient and cost effective. They are available in the dry form in sealed bags and precooked in cans. A can of cooked dry beans can easily be used in dips, main dishes, soups, or salads.

How do canned beans compare to dry-packaged beans?

Canned beans are convenient since they don’t have to be presoaked and cooked. They can be eaten straight from the can or heated in recipes. According to the American Dry Bean Council, one 15-ounce can of beans equals one and one-half cups of cooked dry beans, drained. For most recipes, one form of beans can be substituted for the other.

Unless canned without salt, precooked canned beans generally are higher in sodium than dry-packaged beans. Always thoroughly drain and rinse canned beans in a colander or strainer under cold running water before using them in a recipe. This may help lower the amount of sodium by 41% and may help remove some of their potential gas-producing properties.

Bean Benefits

  • Beans are low in fat and calories and high in dietary fiber and protein. The fiber in beans provides a sense of fullness that helps keep food cravings down. Depending on the variety, a half cup of cooked dry beans is only about 120 calories.
  • Because of their high fiber, low glycemic index, and high nutrient content, eating beans may help reduce the risk of diabetes, cardiovascular disease, and some cancers.

Recipes and Uses

Navy beans are great for soups, stews, or baked beans. Kidney beans are used in chili and three-bean salads. Pinto beans are used refried in stews and dips.  Black beans are used in casserolechili-bean-dip-bean-blogs, soups or baked bean

dishes.  Great northern beans and lentils are used in soups and stews. Garbonzo beans are used in salads and hummus.  Check out these “no recipe required” bean meals and snacks.

 

Writer: Tammy Jones, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Pike County, jones.5640@osu.edu

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

Sources

The Bean Institute, http://beaninstitute.com/no-recipe-required-pdf/

The Bean Institute, http://beaninstitute.com/volume-6-number-2-2015-dietary-guidelines/

Michigan State University Extension, http://msue.anr.msu.edu/news/eat_more_dry_beans_enjoying_their_health_benefits

United States Department of Agriculture, https://whatscooking.fns.usda.gov/sites/default/files/factsheets/HHFS_BEANS_BLACK_110020.pdf

University of Nebraska-Lincoln, http://food.unl.edu/chili-bean-dip

US Dry Bean Council, http://www.usdrybeans.com/

 

Read Full Post »

Beans, beans the magical… protein source?!

Posted in Healthy People, tagged , , , , , , , , , , , , , on May 6, 2015| Leave a Comment »

So what’s the secret potion behind these magical beans? Protein of course! Protein is a hot topic in today’s society and you see promotions of different protein powders and nutrition bars everywhere. Personally, I know of many people who have fallen into this trap of trying different protein powders to add to their “protein shake” in the morning to get that quick fix of protein. However, they are spending so much money on these quick-fix protein sources and need to find another way to incorporate protein into their diet. Beyond these protein powders and bars, most people go for the typical meat, fish and poultry when it comes to a reliable protein source, but don’t forget to give plant-based protein credit!

DWDHeartyBeanSoup (1)

Beans are packed with a bunch of different nutrients that are beneficial to your health. Beyond protein they are a great source of fiber, folate, magnesium and potassium. In regards to fiber, beans are packed with soluble fiber. Soluble fiber attracts water and slows down digestion and emptying of your stomach. This delay in emptying of your stomach makes you feel fuller for a longer period of time, which could be a great tactic for controlling your weight. About 5-10 grams of soluble fiber can decrease your LDL cholesterol by 5%, with beans containing about 0.6 to 2.4 grams of soluble fiber per half a cup.   This makes eating beans a great way to help with decreasing cardiovascular disease and inflammation.

Now let’s talk about beans and its protein content. One serving of beans is ½ cup of cooked beans, which provides roughly 7-8 grams of protein! Protein causes satiety, or fullness, so with the combination of soluble fiber and protein beans can be a great way to keep you feeling fuller for a longer period of time. Like stated before, this can help keep your diet and weight on track.

Most Americans consume canned beans, but dried beans are also a great way to incorporate more beans in your diet. Dried beans are underutilized in America and on any given day less than 8% of Americans report consuming beans .The problem many people face with dried beans is how to cook them. Canned beans are easy and convenient yet dried beans can come off as intimidating and time consuming. The truth is that they aren’t that hard to figure out once you know how! Soaking your beans is what takes the most time but you actually don’t have to do much to soak them…it’s just a waiting game. There are many different methods that can be used when cooking dried beans such as traditional, hot and microwave soaked methods. One method that is most convenient is the quick soak method:

  1. Rinse: to ensure proper cleanliness of your beans it is important to wash them off before consuming them.
  2. Place beans in a large pot and add 10 cups of water for every 2 cups of beans.
  3. Bring to a boil and let boil 2-3 minutes.
  4. Dried beans, discard soak water and rinse with cold water.

How easy is that?! Once you figure out which method works best for you, you can incorporate beans in your diet. Dried beans make a mass amount of product and can last you for a long time. If I over-committed on my bean abilities and made too much I freeze the remaining beans and just quickly heat them up! A 1-lb. bag of dried beans usually costs around $1.49 and can make around 13 servings of beans! What a great, and cheap, way to incorporate more protein into your diet!

Check out the US DryBean Council website for many recipes to try using beans!

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

Reviewed by: Michelle Treber, LD, MA, Extenstion Educator, Family and Consumer Sciences, Pickaway County

References:

  1. Messina V. Nutritional and health benefits of dried beans. Am J Clin Nutr 2014; 100: 437S-42S.

Read Full Post »

Nutrition for the Shift Worker

Posted in Healthy People, tagged , , , , , , , , , on August 12, 2013| 1 Comment »

Shift Workers

Good nutrition is important for everyone but for shift workers, healthy eating is vital to feeling your best, both on and off the job and for maintaining your mental, spiritual and physical health. Eating during shift work often requires a change in the type of foods chosen and the timing of meals.

If you work shifts, you probably experience more gastrointestinal problems, ulcers, constipation, diarrhea, loss of appetite and heartburn. Dehydration, another common problem, can cause headaches, dry skin and nasal irritation, making you more susceptible to colds, coughs, sore throats and the flu.
There is evidence that shift work can lead to stomach disorders, nutritional deficiencies, irregular appetite and weight gain or loss. There also seems to be a link between shift work and heart disease and cancer.

Some reasons for these problems include:
• Too much caffeine intake to stay awake
• High-fat snacking instead of eating meals
• Eating infrequently during the day, then over-eating during the evening
• Eating when digestion and other body functions are slowed down
• Eating meals in a rush, often without the company of family and friends
• Sedentary jobs and lack of opportunities to exercise

It is critical for shift workers to establish regular eating times. Skipping meals can result in fatigue, increased snacking, increased eating at the next meal, or even less overall food intake. Snacks can play an important part of a healthy eating pattern and are especially important during long shifts.

What to eat
• Pack food to take to work to avoid vending machines and take-out fast foods.
• Be sure each meal is balanced with protein, starch, vegetables and fruit.
• Taper off liquids as you near the end of your night shift.
• Place some crackers by your bed in case you wake up hungry during the day.

When to eat
• Try to avoid eating a large meal before work.
• Eat small, nutritionally balanced snacks throughout the shift.
• Eat the largest meal of the day when you wake up.
• Eat as little as possible — and avoid fatty foods entirely — toward the end of your shift.

The right food at the right time:

protein food
• Consume protein foods when it is necessary to stay awake, carbohydrate foods when it is necessary to sleep.

To promote sleep after completing their shift, workers may benefit from a high carbohydrate meal. Foods high in carbohydrates increase levels of serotonin, which promotes sleep. Cereal, bread/bagels, crackers or fruit are good high carbohydrate snacks.

To stay alert, shift workers may turn to protein foods. Protein foods have the opposite effect of carbohydrates and decrease serotonin levels. A high protein meal can make you feel more alert; so, it is important to include protein foods in meals and snacks during your shift. Food choices might include low fat cheese or meat, peanut butter, or hard-boiled eggs in sandwiches or with low fat crackers.

• When working afternoon and evening shifts, eat the main meal at midday instead of during the middle of the shift.
• When working night shift, the first main meal during waking hours should be late afternoon or early evening. After completing a night shift, a moderate snack will prevent going to bed hungry or too full.

Caffeine

Drink caffeinated beverages before your shift or early into it. Don’t have caffeine after midnight; it stays in your body for 6-8 hours. Limit caffeine to no more than 400 mg. a day (about 2 cups of coffee). Excessive caffeine may cause insomnia, headaches, anxiety, among other disorders.

Resources:
Centers for Disease Control and Prevention: http://www.cdc.gov/niosh/topics/workschedules/

Cedars-Sinai Medical Center, Los Angeles, CA: http://www.cedars-sinai.edu/About-Us/News/News-Releases-2006/It-Can-Be-a-Hard-Days-Night-For-Weight-Watchers-on-the-Late-Shift.aspx
WebMD.com: http://blogs.webmd.com/sleep-disorders/2009/12/shift-worker-alert-curb-the-caffeine.html

Writer: Kathryn K. Dodrill, MA, CFCS, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Washington County/Buckeye Hills EERA, dodrill.10@osu.edu

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

Read Full Post »

Bring on the Beans for Summer Dishes

Posted in Healthy People, tagged , , , , , , , , , , on May 23, 2013| Leave a Comment »

Beans

Beans

Beans aren’t just for baking at summer picnics anymore. Use this inexpensive, low-fat, high protein and high fiber food staple to make healthy alternatives to other fat laden salads and dips at your summer gatherings.

Beans are so versatile, a half-cup serving of cooked dry beans counts as one, one-ounce serving of lean meat in the USDA Dietary Guidelines Meat and Beans group, and as a full serving of vegetables in the Vegetables group.

The quality and digestibility of beans can be improved by consuming them with cereal grains. When beans and grains are served together in dishes like beans and rice, or tortillas and refried beans, they provide a complimentary protein profile.

Easy bean dip
Make an easy bean dip by combining a can of any type of beans (rinsed and drained) with 1/3 cup of olive oil and process until smooth. Rinsing the beans helps remove some of the sodium.  Season to taste with onions, garlic, or your favorite herb mix. Bring along baked tortilla scoops for the perfect appetizer.

At only 100 to 120 calories per serving, beans are a great nutrient investment. The high fiber content of beans – about 25-30% of the recommended daily value per serving – slows the release of glucose and the increased satiety from beans may also enhance the effectiveness of weight-reducing diets. At about 20 cents per serving, beans do our wallets a favor as well.

Add beans to your favorite salad to increase protein and fiber. Or, better yet, try an all bean salad. Drain, rinse and mix five cans of your favorite beans in a large bowl – try kidney, garbanzo, lima, navy, great northern, pinto and/or black beans. Add chopped onion, chopped green pepper and a can of rinsed and drained corn. Marinate overnight in ½ cup wine vinegar and ½ cup olive oil seasoned to taste with garlic powder, oregano, basil, rosemary and/or anise. This makes a delicious salad that can be served as a side dish or a dip for baked tortilla chips.

Try something new this summer – bring on the beans!

Source: Idaho Bean Commission, http://bean.idaho.gov

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

Read Full Post »