What and When Should You be Eating?

 Happy National Nutrition Month ^®! A whole month dedicated to learning about nutrition and all the
amazing things food can do for your body. There is so much we could talk about, it’s hard to pick just one topic! After careful consideration, I finally landed on a question dietitians get a lot: What and when should I be eating?

Well, first things first, there is no one thing everyone should be eating. Sadly, there is no magic meal that will stop colds and there isn’t a super-drink that will make you smarter. The key is to eat the widest variety of foods possible so you can make sure you are getting all of the important vitamins and minerals every day. If you do that, you’re on the right track to staying healthy. Aim for the rainbow is what we like to say! Adding more color to your plate means you’re getting more nutrients. A great way to change things up (and maybe explore other cultures) is to find new recipes.

The most important thing to know when learning “what to eat” is that every food group is VERY important. Protein helps our muscles and nerves work, carbs are the main source of fuel for our body and our brain, and fats help move hormones in the body. Cutting out certain food groups (for example, when dieting) will stop your body from running properly. There are no “good” versus “bad” foods. When eating properly, all foods can fit!

When making a meal, the United States Department of Agriculture (USDA) recommends making half of your plate a mix of fruits and vegetables (trying new things with fruits and veggies can be fun!), a fourth of your plate protein, and the last fourth grains. Protein can come from meat or fish, beans, nuts or meat alternatives like tofu or tempeh. Grains are often called carbohydrates or “carbs.” At least half of your grains each day should be whole which means they contain more fiber, vitamins, and minerals. Also, the USDA says adults should have 3 servings of dairy per day. However, there are other ways to get calcium if there is an allergy or intolerance to dairy.

As far as the when to eat the answer is simple: whenever your body is telling you it’s hungry. In order for your body to always have enough energy, it’s best to eat roughly 5-6 smaller meals per day instead of 2-3 larger meals. This means never going more than 3-4 hours between eating. There are two main reasons for this. First, eating more often will mean your body always has enough fuel to perform at its best. Second, your body isn’t able to handle too much food at one time. Eating an over-sized meal to make up for not eating all day is not helpful because the extra calories your body can’t use will either go to waste or go into unwanted storage.

All in all, National Nutrition Month 2022 ^® encourages you to balance your plate, try new foods, and to find a Registered Dietitian if you ever have questions about nutrition. Eating doesn’t have to be hard, just listen to the needs of your body and you’ll be on your way to a happier, healthier YOU J

Emily Hutchins, RD, CDN, CLC

WIC Public Health Nutritionist

Division of Health Planning and Promotion 

How to Nourish Your Way to Victory!

Cooler weather, new school schedules, and back-to-school shopping. Aside from buying the coolest new clothes and shoes, have you thought about what you’ll buy to nourish your children’s bodies every day? Proper  nutrition is essential for all students, especially athletes. Pop quiz! What are the 5 food groups that everyone should include in their diets? If you answered protein, fruit, vegetable, dairy, and grains- you are right! Over the years I have learned how to change my diet so that I can perform at my absolute best in the gym. Here are a few tips on how you can help your kids do the same this year.

Breakfast:

They say it’s the “most important meal of the day.” As it turns out, there is some truth behind this old saying and here are a few reasons why.

·         After a full night of rest and no eating, it’s important to refuel your empty tank to kick-start your day.

·         The brain uses 20% of the body’s total energy (or glucose, if we are getting technical). Just like an empty stomach early in the morning, the brain needs to be fed and recharged in order to prepare for the day ahead. If I miss breakfast, I feel foggy and find it hard to concentrate.

·         Starting the day with all 5 food groups puts you one step closer to reaching your MyPlate Plan.

Snacks:

Pre-workout or pre-game snacks should focus mainly on carbohydrates. That’s because they can be easily turned into energy (glucose) during exercise. Adding in some protein is also a good idea. Some of my favorite snacks are:

   

•  Banana and a PB&J;
• Yogurt with granola;
• Apple with peanut (or any nut) butter.

Lunch and Dinner:

Lunch time is when energy (or, you guessed it, glucose) is put into storage to be used later. Dinner is the time to re-fuel after a hard practice or game. Eating right after exercising is the perfect way to help rebuild and recover muscles. For strong and lean muscles try these recipes:

•         Turkey pinwheels (on whole wheat wraps) for a great game-day lunch;
•      Tuna wraps to spice up your lunch and keep you full and focused;
•      Mediterranean Orzo for a quick and satisfying post-game dinner.

Don’t forget about hydration!

The human body’s thirst reflex is 2 cups behind. This means that when someone feels thirsty, they are already dehydrated. It is important to drink water all day long. Follow these hydration tips on the day of a big game or practice:

·         Drink at least 1-2 cups of water every hour, 2-3 hours leading up to an event;

·         Drink 1 of water cup 15 minutes before the start of the event;

·         Drink ½ cup of water every 15 minutes during the event.

 

TRUE OR FALSE: The number one reason athletes underperform is because they don’t drink

enough water….TRUE! Our bodies can’t absorb more than 4 cups of water per hour but during intense exercise we can sweat out 4 or more cups per hour! Have your kids stay ahead of the game by keeping them hydrated all day long.

What about sports drinks?

You know, those brightly colored drinks full of carbohydrates, protein, electrolytes, and sugar? They are all the rage recently. You can find them in school vending machines, in coolers at sporting events, and in our refrigerators at home. But are sports drinks really needed? Probably not, except when exercising hard for over an hour. If this is the case, choose a sports drink with no more than 80 calories, minimal added sugar, and drink it in combination with water.

                                                              

Most importantly:

Have fun! Staying involved in sports is a great way for kids to stay active and build valuable life skills like leadership, confidence, and teamwork. Staying properly nourished and hydrated will make getting through practices and games all the more

enjoyable.

Emily Hutchins

Wellness Workdays Dietetic Intern

Division of Health Planning & Promotion

Food for Thought

Back to school can be a time of mixed emotions for most parents – happy to send kids off after a chaotic summer but sad to see their babies growing up. No matter how you are feeling about sending your kids back to school, one thing is for sure; healthy foods help students do their best in school, clubs and sports.

Children consume up to half of their meals in school and whether they are bringing a lunch from home or taking advantage of the wonderful school lunch programs, the meals should be packed with whole grains, lean proteins, fruits, vegetables and low-fat dairy products.

• Whole Grains make kids feel full longer. They help them stay alert and focused. Be sure to check the food labels for the word “whole”.

• Lean Protein foods are meat or meat alternatives like poultry, nut butters and legumes. Be sure they are low in fat and that you choose a variety.

• Fruits & Vegetables offer a great source of fiber in your child’s diet. Pack them extra fruits and veggies, that way they will reach for a healthy snack if they find themselves hungry during the day.

• Low-Fat Dairy provides an excellent source of calcium and vitamin D for growing bodies. Be sure you are offering low-fat or fat-free options including milk, yogurt and cheese.

In the North Country we have free or low-cost school lunch programs to take advantage of. School meals are not only convenient but are also packed with nutrients that kids need with a focus on low-sodium and low-fat options.  The best part? School lunch is tailored to your child’s needs! Portion sizes are based on your child’s age and developmental stage. You can also save time and simplify your family’s morning routine by taking advantage of the school breakfast programs.

Whether at home or at school healthier eating patterns have been linked to better academic performance. Explore www.choosemyplate.gov as a family to kick-start your school year the healthy way!

Molly Flynn, Senior Public Health Educator

Division of Health Planning and Promotion

Let's Go Further with Food

If you’re like me, you have a fridge full of leftovers that keep getting pushed to the side until finally (weeks later) they get thrown out. The guilt starts to sink in when I’m emptying containers full of food into the garbage, ultimately throwing my money away. But what I don’t always realize is that I am also contributing to the estimated 90 billion pounds or $107 billion worth of food that goes uneaten each year. For a family a four, this translates to about $1,500 worth of food wasted annually!

March is National Nutrition Month® and the Academy of Nutrition and Dietetics is reminding us to Go Further with Food. This years theme encourages us to eat healthfully while reducing food loss and waste. With the help of the Academy of Nutrition and Dietetics and a little planning I started doing these three things to save nutrients and money. Give them a try!

1.      Make a Game Plan – meal planning is one of the best ways to save time and money. I make a list of meals for the week that include lots of healthy foods like lean proteins, whole grains, fruits, veggies and low-fat dairy. I also choose meals that I can easily throw together on busy weeknights. Then I check my freezer and cupboards to see what ingredients I already have on hand before heading out to the grocery store. Need some recipe inspiration? Visit https://whatscooking.fns.usda.gov/

2.      Watch It – your mind can play tricks on you, stay one step ahead and make sure you know what portion sizes are just right for you! Visit https://www.choosemyplate.gov/ for your personalized meal plan.

3.      Love your leftovers -  using leftovers to create delicious and nutritious meals all week long is a great way to Go Further with Food. Check http://www.clintonhealth.org/foodsafety/ to make sure you are reheating foods to safe temperatures.

Ready to have some fun?! Click here to find out if you are a MyPlate Master.

KayLeigh Raville, RD, CDN, CLC
Public Health Nutritionist