Supermarket Tour

We will be having a Supermarket tour on Saturday, October 13, 2012 from 10-11am.

Let our Registered Dietitian teach you how to get the most out of your Grocery Shopping.

Learn how to:

Read Food Labels

Shop the perimeter of the store

Choose lean meat, fish, and poultry

Choose low fat dairy products

Choose healthy snacks

And a lot more...

Join Monika Kraus, RD for a Supermarket Tour

When: Saturday, October 13, 2012 from 10-11am

Where: Harris Teeter 120-100 St Albans Drive, Raleigh NC 27609

Please Contact us at at 919-232-9436 to sign up.

Only $5 to attend – preregistration is required

Join this program and/or recommend it to patients at FMAR/CMWL

There are only 5 slots available. Don't miss out, sign up today.

Enjoy the link to the article below from the Miami Herald on the benefits of eating in a relaxing environment.

 

http://www.miamiherald.com/2012/09/18/3008482/a-pleasant-meal-setting-may-make.html

The Natural Myth

The "Natural" Myth

 

Nutrition labels are often confusing and often deliberately misleading. Anyone who has tried to compare labels at the supermarket in a quest to find the healthiest options is likely to feel good about choosing products with the word "natural" on the label. But what exactly does "natural" mean, nutritionally speaking?

 

It might be disappointing to find out that a claim of "natural" on a food label means only that the product contains no artificial ingredients. Sounds good, right? Well, yes, until you start thinking about all of the not-so-good-for-you foods and ingredients that are 100% natural. Saturated fat, the type found in most meats and animal products that we strive to limit in our diets, is completely natural. Sodium is also so perfectly natural that it is an element on the periodic table! If you are looking to reduce your sodium intake, you are far better off looking for the words "low sodium" than to rely on "natural" to steer your choices.

 

Sugar is another ingredient that is 100% natural, but most people would not argue that it is "healthy." The point is that "natural" is put on labels to lure you into thinking that a product is better for you than a product that does not have such a label. The truth is, however, that there are countless unhealthy, high fat, high sugar, high sodium products lining the supermarket shelves that use the word "natural" to delude us into thinking we are making a nutritionally-sound choice. Even high fructose corn syrup can be found in "natural" products if the high fructose corn syrup is produced without adding any synthetic ingredients!

 

Finally, "natural" on meat and poultry labels has nothing to do with how the animals were raised or fed or their saturated fat content. Look for labels of "lean" or "extra lean" (generally less than 10 g and 5 g of saturated fat, respectively) to find healthier meats. Furthermore, even processed meat products, such as smoked, cured, or salted, can still be called "natural" since the processing involves non-artificial ingredients. The fact is that we must, as savvy consumers, look beyond the lure of "natural" on a label and into the greater depths of the ingredient list.

 

So now you know. Next time you're at the supermarket and see the word
"natural" on a label, pick up the product and read the ingredients. Even more importantly, look at the nutrition label for saturated fat, sodium, sugar, and calorie content, and seek out products with low quantities of each. Or, for the easiest way to get truly natural and healthy options, choose foods with no labels whatsoever: fresh fruits and vegetables, and lots of them.

 

Eat up!

 

(Nutrition article written by Samantha Reiff, Nutrition Student at FMAR)

An apple a day

An Apple a Day. . .

 

    We've all heard the saying that an apple a day keeps the doctor away, and there are plenty of reasons for that! Health benefits of eating apples have been linked to decreased cancer risk, heart health, blood sugar regulation and even weight loss. As it is now Autumn – apple season in North Carolina - read below for some great information about apples.

 

    First and foremost, apples make up part of your fruit and vegetable intake each day, so eat up and enjoy. One whole small apple (the size of a woman's fist or a baseball) is approximately 60 calories and 3 grams of fiber. But be aware, many apples that you buy at the market are much bigger, ranging from 100 – 120 calories, so for weight management, be sure to keep the apples you purchase a reasonable size.

 

Second, apples contain vitamin C, beta carotene, loads of antioxidants, and polyphenols, or plant-based nutrients that are good for your health.

 

And as if that isn't enough, there are so many varieties available that you can surely find a few favorites for your family.

 

    There are over a dozen varieties grown locally that are already available at farmers' markets during the fall / early winter season. Of course, they are also stocked at your supermarket year round, but now is a great time to look for local apples since they will be abundant through the early winter months. Why go for local apples? They likely picked within hours or days of making it to market, thereby packing higher nutrients and fresher taste and texture. Also, don't hesitate to stray from the traditional Red Delicious or Granny Smith varieties. One great benefit of going to a farmers market is that you can ask to try samples of new varieties of apples. You can have a different type of apple daily for almost two weeks if you go local, so try them all and make it an adventure!

 

    Finally, go for whole apples instead of apple juice or applesauce. Even though there are nutritional components in each, they are far more processed than whole fruit, lack the fiber content, and typically have loads of added sugars. Here are some ideas for savoring the apples of the season:

 

1. Eat them whole! Ideal eating varieties include Gala, Jonagold, Fuji, Pink Lady, Honeycrisp, and Crispin or Mitsu.
   
2. Slice them, keeping skin on, and sprinkle with ground cinnamon
   
3. Add slivers to a mixed greens salad with walnuts
   
4. Serve wedges with a small dab of peanut butter for added protein (keep PB portion in check!)
   
5. Bake them and serve warm with cinnamon and a little drizzle of honey
   
6. Spritz apples with lemon juice after slicing to prevent browning
   
7. Slice them very thin and bake until crisp-tender, creating apple "chips."
   
8. Add chunks of apple to oatmeal or cereal.
   

 

However you like them, don't miss out on the feature fruit of the season. Welcome to Autumn!

 

(Nutrition article written by Samantha Reiff, Nutrition student at FMAR and Monika Kraus, RD at FMAR)