!New FDA Nutrition Label Changes for May 2016!

~FDA Gives Nutrition Labels a Facelift!~

On May 20th the  U.S. Food and Drug Administration (FDA) announced the roll out of new nutrition facts labels in an effort to combat diseases prevalent in America today, such as obesity and heart disease. Although the new labels work to help consumers make better informed food choice, they are not even live yet and already some are touting them as confusing. I have viewed them myself and feel that this is not the case.

However, new information can seem daunting. Especially when you have become accustom to reading a certain format. So lets take a look at the new labels and see if we can shed some light.

Below is an example of the current label on the left, and the new label on the right.

Obtained from fda.gov

One of the biggest, and most noticeable changes is the calorie amount. Manufacturers will not only have to enlarge the size of the calories listed, but the number will also represent the total calories per package rather than per serving. This is because most consumers eat more than one serving size. For example, a bag of potato chips might say there are 130 calories per serving with a 1/2 cup serving size. Now let me see a show of hands of those who actual stop at a 1/2 cup of those delicious, crispy, salted, treats? With slogans like "Bet you can't eat just one!" we consumers don't stand a chance! So, I for one love this change. It cuts out some of the math you have to do in your head to figure out how many calories you're REALLY eating. 

The other part of the calorie change equation is the increased portion sizes. The FDA is recognizing that because consumers will usually consume more than 1 serving of something that there is a need to have larger serving sizes. This is another way to alert us that if we choose to drink that 12 oz. bottle of soda, as apposed to the 8oz size that we will be consuming more calories. Instead of the label saying 1 serving on the 8oz, and 1.5 on the 12oz. both bottles will now say 1 serving with the corresponding calorie count. Again, we usually don't stop at 8oz. of a 12oz container. It makes more sense to just state how many calories per container rather than have you guess at the total calories (or pretend you only had 150cal. instead of the actual 200 cal. because you 'forgot' to do the math conversion for 1.5 serving sizes). So, for containers with serving sizes between 1 and 2 the total calories will just represent 1 full serving.

Next, and possibly the biggest addition to the label is the "Added Sugar" portion of the Total Carbohydrates section. This is the part that I am pretty excited about! Not only will it show the amount of sugar an item has, but also the amount of added sugars. This is great news for diabetics, and those concerned about there sugar intake. Many of us focus on calories instead of overall nutrients. I applaud the FDA for mentioning that "it is difficult to meet nutrient needs while staying within calorie limits if you consume more than 10 percent of your total daily calories from added sugars." As you can see in the example, the current label only lists Sugar. The new label shows how sugars will now be broken down. In this example the product has 12 grams. 10 of which are from added sugar sources. The FDA recommends no more than 13 grams of added sugar a day. This one item pushes consumers very close to that limit.

Another notable change is that Vitamin's A and C have been replaced by Vitamin D and Potassium. According to FDA the last time nutrition fact labels were altered was in the early 1990's to reflect the lack of Vitamin's A and C in American diets. Deficiencies in both are rare today in the general population, therefore it has been deemed unnecessary to make these listings mandatory. Vitamin D and potassium levels are, however, a concern today. So they, along with calcium and iron, will now be mandatory on all food nutrition fact labels. Although it is not stated why in the FDA announcement, I imagine the reason for listing calcium is because calcium is necessary for Vitamin D absorption.

I don't see the problem with these changes. I think once they roll them out it might take a minute for us to adjust, but that the new information will prove to be more efficient, truthful, and helpful in our dietary choices. The FDA has stated that these changes are not there to tell anyone how or what to eat, only to inform us so that we can make smarter choices for ourselves and our families.

There are clearly patterned health concerns in this country of ours. It's nice to know that science is taking note and working to educate the masses.

All changes shown and explained below:               

Serving size changes explained:

!!Healthy Recipes that Taste GOOD!!

How many times have you followed a healthy recipe with the disclosure "No one will be able to tell the difference!" only to make it yourself and be disappointed? Deviled eggs with Greek yogurt DOES NOT taste like those made with mayo! Sorry, they just don't. They're not awful, but they are not what you are expecting.

There is nothing wrong with substituting ingredients to make a dish better for you, but don't make the claim that it will taste exactly the same if it doesn't. There are some recipes that are great at masking the "healthy", but certainly not all of them. By the way, I feel it's a bad message to hide the fact that it is a healthy version. We should embrace and support the fact that we are choosing to make healthy foods for ourselves and our loved ones. Someday our friends or kids will want to make the same dishes they had at your home. It's better for them to know that those great brownies you made were with applesauce, not vegetable oil. That the mac n cheese was made with cottage cheese, instead of a ton of cream, or those yummy mashed potatoes were mostly cauliflower! Own up to the healthy! It will be the norm in time. Especially if you are consistent at home!

So, without further ado the following are several recipes that I have made myself over the years that have become norms in my household. Some are original and some are reworked healthier recipes.  I'll admit when recipes taste "authentic", or when they have become a new but equally enjoyable favorite.

Broccoli Tots: A New Favorite!

When I saw the recipe for these I had to try them! With a picky toddler, I am always looking for inventive ways to incorporate veggies into our meals. These are a great way to do just that!
These are an excellent substitution for tater tots. They are not meant to replace potato tots in taste, but do provide the same fun side-dish shape that kids enjoy....adults too :)

Ingredients

12 ounces broccoli, cut into small florets
¼ cup scallions, thinly sliced
2 large garlic cloves, finely diced
⅔ cup shredded cheddar cheese
1 organic egg, beaten
⅔ cup bread crumbs
Salt & pepper
Optional: For dipping try 2 tsp Sriracha for added spice and flavor, or mild salsa for sensitive taste buds.

Preparation

Preheat oven to 400 degrees.

Fill a medium saucepan with water and bring to a boil. Aggressively season with salt. Blanch the broccoli in boiling water for about two minutes. Drain and finely chop the cooked broccoli. In a mixing bowl, add broccoli, scallions, garlic, cheddar, egg, and bread crumbs. Optional: Add hot sauce of choice. Mix well and chill in the refrigerator for 15–20 minutes.

Spray a nonstick baking sheet with nonstick spray. Shape the mixture into tot shapes and spread them evenly on the sheet.

Bake for 8–9 minutes. Flip and then bake for an additional 8–9 minutes on the other side until golden brown.

Mashed Cauli-Potatoes:

Mashed potatoes where always a staple in my house growing up, and is just as loved now with my family, but they can be heavy and have unwanted calories after adding butter or sour cream. This recipe provides the delicious taste of the original but with more variety of nutrients and a much lighter consistency. It's not 100% authentic, but it really is a surprising close second. Please give them a try. I think you'll really enjoy it!

You can also use just cauliflower, but it can get a bit watery. The potatoes help hold the creamier consistency.

Ingredients:
1 Cauliflower Head
3 or 4 Medium Sized Potatoes (whatever kind you would use for mashed potatoes).
2 Tbsp of Butter (we use Brummel and Brown, a healthier yogurt based butter).
Salt and pepper to taste ( we have also added garlic powder for added taste).
Preparation:
Steam the cauliflower until tender enough to easily put a fork in. Peel and boil potatoes to the same tenderness (ready to mash). Mash the potatoes half way, add cauliflower and continue mashing until desired consistency. Add butter, salt and pepper. Mix and serve.


7 Layer Dip: Original Take on a Favorite.

This recipe is one I have been putting together for years, and always get requests for it! I use it often for pot-lucks and/or gatherings because it's easy to make and serves a lot of people. It's a great and very tasty way to bring veggies and lean meat into a dish. Admittedly, it does have a bit more calories, as it functions more as a dip then a meal, but the ingredients are all available in low-calorie options and can be substituted to fit your own palate.

Ingredients:
1 lb lean, ground turkey (substitute with rice/grain for vegetarian dish)
2 cans of plain black beans
1 large container of plain Greek yogurt
4 cups shredded low-fat cheddar/jack cheese
2 cups chopped tomatoes
1/2 cup chopped scallions
1/2 cup diced shallots (shallots give off more flavor, but regular yellow onion will also work).
2 sliced avocadoes (I have also used black olives or shredded carrots for less fat options).
3 crushed garlic cloves
2 tsp cumin
1 bag of tortilla chips (your preference)
Preparation:
In a medium sized bowl mix the ground turkey with the shallots (onion) and garlic cloves. Transfer mix to a medium pan with cooking spray. Cook until thoroughly browned. Spoon out turkey to evenly cover the bottom of a 2 or 3 inch deep square serving dish. This is your 1st layer.
Next, heat up the black beans in a sauce pan, add cumin. Mix until warmed. Pour beans over ground turkey in the serving dish. This is layer 2.
Layers 3-7 are next. With a cake icer or spatula carefully smooth the Greek yogurt over the layer of black beans. Next sprinkle the cheese evenly over the yogurt,  now lay out the avocado slices across the dish, then sprinkle the chopped tomatoes, and lastly sprinkle the scallions. Dish is ready to serve with tortilla chips for dipping, or cover and store in refrigerator until ready to serve.

Flourless Peanut Butter Cookies!
(Seriously, no flour needed!)

Ingredients:
1 cup Peanut Butter
1 egg
1 cup sugar (Healthier option: substitute sugar with  a banana, or honey!)

Preparation:
Mix all ingredients well until you have a consistent dough. Form into 1 inch rolls and place on a non-stick baking sheet (or lightly spray with healthy cooking spry like vegetable oil).
Bake at 350 for 9 to 12 minutes. Voila!

Beauty Full Nutrition

For decades the phrase "You are what you eat" has been used to describe the influence our food and drink choices have on our bodies and our minds.  And by now we should know that the phrase comes from a place of truth. It can be easier to bounce back from unhealthy dietary choices in our youth, but as we age those years can take their toll on our insides, and our outward appearance.

We've all had those days where we know our bodies are craving a salad or a cleanse of some sort....usually after a day or two of unhealthy eating & drinking. For many others you may be living a healthy lifestyle; exercising, maintaining a healthy weight, but still can't seem to kick that lingering fatigue and upset stomach, or clear up those lines, blemishes, and other skin concerns no matter how much water you drink!

While exercise and eating right are necessary for being healthy, choosing the right healthy foods is also very important to how you look and feel, so here are some dietary suggestions to point you in the right direction.

Berries ~ We all know these juicy little bits are good for us! Loaded with vitamin C for immune support, “nature’s candies” are anti-aging superfoods that can help give you a brighter complexion and healthier hair. Research published in the Annals of Neurology even states that berries may ward of mental decline in older women!                       

Avocados ~ These silky smooth “fruits” not only taste delicious, but are filled with skin friendly mono- and polyunsaturated fatty acids! MUFA’s  help give that smooth and supple look, while PUFA’s work inside-out to protect your skin from sun damage and inflammation. Eat in moderation though. Avocados are  high in fat! The good fat, but that still means more calories, so enjoy in moderation.

Flaxseed ~ These babies are a staple for inside and outside health! Those with skin concerns, such as eczema and other conditions will benefit from the great source of omega-3 fatty acids.. Eat flaxseeds ground or meal to aid in brain function, heart health and to boost your digestive system.

Quinoa ~ A gluten free, ancient grain, Quinoa contains anti-inflammatory properties. It is high in protein, dietary fiber and essential amino acids. The protein quality is very high making it an excellent choice for vegetarians/vegans. Easy to digest, it will leave you feeling great on the inside while rejuvenating your skin on the outside!

Greek Yogurt ~ “Regular” yogurt has nothing on this! While all yogurts are filled with probiotics for gut health, and calcium for bone support, Greek yogurt has almost double the protein, fewer carbs, and less sodium than regular yogurt! That kind of internal health will radiate on the outside! Be mindful of added sugars, fruit juice and syrups that add unwanted calories. Instead, add fresh berries, nuts, or granola for extra anti-oxidants, nutrients, and fiber.

Gluten-Free: Dietary Need or Trend?

                                                                                           

The Gluten Free Explosion! 

Facts and Fiction.

   

     Lately I've been talking to more and more people who are striving and/or struggling to live on the gluten-free (GF) diet, either by choice or as an actual health necessity. Gluten free has been increasing on store shelves and on restaurant menus for several years now, so lets take a look and discuss the benefits and concerns on this ever growing dietary trend, and those who truly require it.

By Choice: Every decade there seems to be a particular dietary subject that catches the media's attention ultimately influencing us on a social level. In the 80's and 90's it was Fat=Evil, in the 00's it was the Carb Craze, today it looks like Gluten Free is the end all answer to dietary success.  Don't get me wrong! All of these dietary concerns are not without merit. All of them can do us harm in excess. But just as consuming too much can cause dietary imbalance so too can total elimination. The choice to live a gluten free diet may sound healthier because of all the attention it has received in recent years, but new studies are revealing that GF diets are not necessarily healthier. In fact, according to Dr. Eyad Almallouhi, a pediatric gastroenterologist at Mayo Clinic in Rochester, Minnesota** many gluten alternatives have more calories and may actually lack vital nutrients our bodies need, especially in children.

By Necessity: There are, however those with Celiac Disease, a genetically inherited autoimmune disorder where the intake of gluten damages the small intestine. Others suffer from Non-Celiac Gluten Sensitivity, a condition with symptoms similar to those of celiac disease that improve when gluten is eliminated from the diet. There is no known cure for either condition. Elimination of gluten is the only way to avoid the uncomfortable and in the case of Celiac Disease if left untreated, life-threatening symptoms. The increased attention to gluten free has made GF items more readily available to those who require this diet. So trends can be helpful!

Gluten: is found in grains such as wheat, barely, and rye. There is a grain called triticale which is a cross of wheat and rye that also contains gluten. Individuals with Celiac Disease are often prescribed a gluten free diet because gluten can inflame the small intestines of those with this disease.

Below is a more complete list of gluten sources. With so many one can see how difficult it can be to avoid gluten all the time!

Wheat: The number one culprit! 

Whole wheat of any variety is wheat that contains all three parts of the wheat grain -- germ, bran and endosperm. The germ and bran are the nutrient dense aspects of whole wheat. The refining process allows whole wheat to be broken down into many counterparts. All of which are known to aggravate gluten sensitivities and intolerance.

Here is a list of the many different components of wheat. All should be avoided to remain gluten-free. Keep in mind, however, that there are lots of nutrient dense benefits to eating wheat. If you do not have issues with gluten it is not necessary to avoid them entirely, but, as with any food moderation is key.

• wheat starch
• wheat bran
• wheat germ
• couscous
• cracked wheat
• durum (highest nutrition value of the wheat family, but also has the highest gluten!)
• einkorn
• emmer
• farina
• faro
• fu (often found in Asian foods)
• gliadin (a protein present in wheat seeds)
• graham flour
• kamut
• matzo
• semolina
• spelt

Not Wheat, but still contains gluten

• barley
• bulgur
• rye
• seitan
• triticale and Mir (a cross between wheat and rye)

Various types of gluten may also show up as ingredients in barley malt, chicken broth, malt vinegar, some salad dressings, soy sauce, basic condiments, and even certain veggie burgers. Gluten proteins may even be found in many common seasonings and spice mixes.This is why it is strongly encourage that you to get in the habit of reading all food labels. Eventually you will come to know the foods and brands that work for you.

If you are on a gluten-free diet, don't be discouraged. There are plenty of foods that one can eat:

• fruits and vegetables
• beans
• seeds
• legumes
• nuts
• potatoes
• eggs
• dairy products
• corn
• rice
• fish
• lean beef
• chicken

There is a good selection of gluten alternative grains as well:

• amaranth
• arrowroot
• buckwheat
• cassava
• millet
• quinoa
• rice
• sorghum
• soy
• tapioca

The following gluten-free grains are great to use in baking:

• buckwheat
• corn
• millet
• rice
• sorghum
• quinoa

Welcome to Nutritious Knowledge

~An Honest Introduction~

       With all of the million bits of information out there on nutrition it can be difficult to filter through whats is accurate and what is just someone's uneducated opinion. Here, I seek to provide, clarify, discuss, and continually search for the most science based, up-to-date information on all things nutritious.

     Discussion is greatly encouraged! As you will see there is always more than one "correct" answer in this field of study. However, I do seek to reveal unwarranted advice while providing thoughtful, researched material to aid you in making a brighter decision for yourself and your family. So please, enter not with judgement but with an honest desire to expand the world of Nutritious Knowledge!

     I have my B.S. in Nutrition Science and am continuing my studies in Holistic Health and Herbs. I  am currently a Nutrition and Wellness Educator working to help individuals to be pro-active in their dietary and life choices.