Give Your Brain a Boost with Breakfast

Written by Amber Baughman
ISU Dietetic Intern

Mornings can be extremely busy, and sometimes it is hard to find time to fit in breakfast. I am not a morning person, so I need an easy and fast breakfast option every morning. Breakfast has been called the most important meal of the day and for good reason. Studies have shown that eating breakfast has many benefits, including feelings of well-being and better cognitive performance. Eating breakfast is associated with a lowered risk of cardiovascular disease and type 2 diabetes. Although breakfast is important for adults, it is even more crucial that children have breakfast every day. Eating breakfast can help children and adolescents do better in school by improving memory, test grades, school attendance, and mood.

Sadly, breakfast consumption has been declining among youth in the U.S. However, with some planning ahead, breakfast can be ready in just a few minutes. One of my favorite breakfast items to make is Scrambled Egg Muffins. They are like a blank canvas, you can use whatever vegetables, meat, or cheese you have leftover in the fridge. They are also packed full of protein, so they will help you stay full longer! I make six of them on Sunday and then warm one or two up each morning for breakfast. Now you can sleep in those few extra minutes in the morning and still enjoy an easy, healthy breakfast!

Spice it up!

When creating recipes for Spend Smart. Eat Smart. three things we keep in mind are the flavor, the cost, and the nutrition content. We want our recipes to taste good, provide good nutrition, and be relatively low cost to make. To determine if our recipes provide good nutrition, each recipe must meet our nutrition guidelines. One guideline we pay particular attention to is sodium. The sodium level in our recipes needs to be low to moderate. The limit varies depending on if the recipe is for a:

  • casserole style dish – 700 mg or below per serving
  • entrée – 400 mg or below per serving
  • side dish or snack – 200 mg or below per serving

The Dietary Guidelines for Americans recommend we consume less than 2,300 mg of sodium per day and move toward an ideal limit of no more than 1,500 mg per day for most adults. However, on average, Americans eat more than 3,400 mg of sodium each day.

In order to meet our sodium guidelines, we use various spices to add flavor to our Spend Smart. Eat Smart. recipes so less salt is needed. The spices we most often use include black pepper, garlic powder, cinnamon, cumin, chili powder, and Italian seasoning blend. If you want to keep just a few spices on hand, these would be good ones to start with.  

Here are a few tips to keep in mind when using spices:

  • Use them with care, especially if you are not familiar with their flavor. You can always add more spices, but you can’t take them away so start with a small amount.
  • For chilled foods, such as salads or dips, add seasonings several hours ahead so flavors can blend.
  • Store spices in tightly covered containers in a cool, dry, dark place (not the refrigerator). Avoid placing spices above the stove since heat can destroy the flavor.

Next week Christine will share some tips on buying spices and making your own seasoning blends.

Jody Gatewood

Jody Gatewood

Jody Gatewood is a Registered Dietitian who enjoys spending time in the kitchen baking and preparing meals for her family. She does lots of meal planning to stay organized and feed her family nutritious meals.

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Gluten-Free Label Reading: The Basics

Written by Lynette Wuebker

Student Assistant, ISU Dietetics

As a college student, I am always looking for quick, easy, and healthy meals that won’t break the bank. One of my go-tos this month has been Sweet Pork Stir Fry. Here’s the catch, 10 years ago, I was diagnosed with Celiac Disease, which means that I have to eat gluten-free. So how do I take a recipe that seems to be full of gluten and enjoy it? Gluten-free label reading has become my best friend as I walk through the grocery store aisles each week, and I promise it’s not as daunting as it seems!

The first thing that I look for on any package is the little black “Certified GF” stamp. If I see this, I know that the product was carefully produced so that it won’t contain any gluten. If I can’t find this, the next step is to pick up the box and start reading. Since some products have ingredient lists longer than my arm, I look for a few keywords: wheat, rye, barley, malt, brewer’s yeast, and oats. If I find any form of these words on the ingredient list, I won’t be buying it. For example, most soy sauces contain wheat as a thickener, so I have to be extra careful when looking to find gluten-free soy sauce. If I’m unable to determine if a product is gluten-free, then I don’t buy it. However, I am able to find a wide variety of foods that are gluten-free.

Click here for more information on gluten-free label reading.

On-line Grocery Shopping Part 3 – Cons

Welcome to the third part of our blog series about on-line grocery shopping. If you did not see the first two parts of this series, here are the links to the overview and the pros of on-line grocery shopping. Today we are going to look at, what I think, are the cons to on-line grocery shopping.

 

The first challenge that I have with on-line grocery shopping is the PRODUCE.

  • I like to look around the produce section to see what looks best and is the best value. I cannot do this when looking at the pictures of the produce on-line.
  • Someone else chooses your produce for you, so you may not get what you would usually choose for yourself. However, I have received good quality produce in my experiences so far.

 

The second challenge that I have with on-line grocery shopping is LEAVING AN ITEM OFF.

  • It usually happens that I forget to buy something or that an item is unavailable. This leaves me in a bind when I am trying to make a meal later in the week. I either have to make a special trip to the store or use what I have on hand to make a substitution.
  • When this happens, I cannot do on-line shopping for the single item because they have a minimum order cost ($30 at one store and $100 at the other). However, at one of the stores you can pay a fee if your order is under the minimum cost.

 

The third challenge that I have with on-line grocery shopping is PERSONAL.

  • I am a food person, so I like to look around at all the different foods in the store. I do not get this chance with on-line shopping.
  • I like to take my children to the store so they can learn about shopping and choosing foods.
  • I cannot use re-usable bags with on-line grocery shopping.

 

I feel like I have balanced these challenges well with alternating on-line and in-store grocery shopping. I think the pros of on-line grocery shopping outweigh the cons and I plan to continue with on-line grocery shopping.

Justine Hoover

Justine Hoover

Justine Hoover is a Registered Dietitian and mom who loves to cook for her family.

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On-line Grocery Shopping Part 2 – Pros

Welcome to the second part of our blog series about on-line grocery shopping. I hope you enjoyed our overview last week. This week I would like to tell you about all of the things I think are great about on-line grocery shopping.

 

The first thing that I like about on-line grocery shopping is the TIME SAVINGS.

  • It only takes me about 30 minutes to select the foods I want and set up my pickup/delivery time.
  • I do not need to fight the crowd in the store or in the parking lot.
  • I do not have to take my children into the store.
  • The grocery store staff load up my car or help me carry my groceries into my house.

 

The second thing I like about on-line grocery shopping is the MONEY SAVINGS.

  • It is easy to stick to my budget because I can see the total price increasing as I add foods to my cart.
  • I can easily add or take away food items as needed to fit my budget and my needs.
  • There is no temptation to buy the extra things displayed around the store, so I avoid impulse buys.
  • I have all of the information on the website to determine unit prices and compare products easily.

 

The third thing I like about on-line grocery shopping is the KINDNESS of the staff.

  • I have had great experiences with the grocery store staff being very kind and helpful.
  • The staff do a great job of explaining any substitutions that were made.
  • The staff make a point of keeping fragile foods (bread, eggs) safe.

 

Overall, I think that on-line grocery shopping is a great experience and it is very helpful, especially when I do not have a lot of time. I would recommend on-line grocery shopping to anyone who wants to try it.

 

Justine Hoover

Justine Hoover

Justine Hoover is a Registered Dietitian and mom who loves to cook for her family.

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On-line Grocery Shopping Part 1 – Overview

Have you tried on-line grocery shopping yet? If not, tune into our blog for the next three weeks as we look at what on-line grocery shopping is and the pros and cons of on-line grocery shopping. If you have, send us a comment over the next three weeks and let us know about your experiences. Today I am going to give you an overview of on-line grocery shopping as I have experienced it.

Who: Justine Hoover. I plan meals and buy food for a family of five including my husband, an eight year old son, a six year old daughter, a two year old son, and myself.

What: On-line grocery shopping. I plan my meals and make my grocery list as usual. Then I log in to my account on the store website, choose my groceries, pay, and set up a time to get my groceries.

When: Every other week. I actually go grocery shopping once per week, but I have been alternating on-line grocery shopping with going to the store to shop. I do this because I like to shop at different grocery stores and two of my favorite stores do not have on-line shopping. I also like to take my children shopping with me sometimes so they can learn how to grocery shop.

Where: Two stores. There are two grocery stores in the community where I live that offer on-line grocery shopping. Both stores have grocery pickup – I drive my van up to a designated parking space, notify the store that I have arrived (either by calling or through an app), and then they load my groceries into my van. One of the stores has grocery delivery – they bring the groceries directly to my home.

Why: Three reasons. I decided to start on-line grocery shopping for many reasons, but here are the top three.

  1.  Convenience – it is so easy to order groceries from my home and either have them delivered to my door or loaded into my van.
  2.  Cost control – I can stick to my grocery budget much more easily because the website tracks my costs as I add items to my cart, and shopping on-line cuts down on impulse buys.
  3.  Children – I had three children home with me all day, every day this past summer. I usually enjoy taking them shopping with me, but we decided there were other things we wanted to do with our time this past summer.

So far, these have been my experiences with on-line grocery shopping. Overall, they have been very good and I am excited to share the details with you. Join me for the next two weeks as I look more deeply into the pros and cons of on-line grocery shopping for my family.

Justine Hoover

Justine Hoover

Justine Hoover is a Registered Dietitian and mom who loves to cook for her family.

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Stay Hydrated – Eat Your Fruits and Vegetables

Written by Kathryn Standing

Student Assistant, ISU Dietetics

 

Summer in Iowa always makes me think of trucks selling produce by the side of the road. They showcase fresh corn, tomatoes, cucumbers, cantaloupe, strawberries, and more. The grocery store produce department seems to be much more colorful, as a variety of fresh fruits and vegetables are in season. I never have a hard time finding vegetables and fruits that look appetizing in the summertime. An added benefit to loading up on vegetables and fruit in the summer: their water content.

It is recommended to consume the equivalent of 9-16 (8 ounce) glasses of water a day (depending on age, gender, and activity level) to stay hydrated. This can come from both beverages and foods. Fruits and vegetables are an important part of a healthy diet providing fiber, vitamins and minerals. Fruits and vegetables are also high in water content. This means eating a lot of fruits and vegetables reduces the amount you need to drink from water and other beverages. Food on average contributes 20% of your hydration needs. Most foods have some water content and therefore contribute slightly to your daily hydration needs. Other foods, such as oatmeal and soup, contain a lot of water and are good sources of hydration. Below is a list of some fruits and vegetables with high water content. While other produce provides hydration, these are some of the most common.

Food  Serving Size Amount of water as percentage of food weight  
 Lettuce, green leaf, shredded   1 cup  95%
 Celery, raw  1 medium stalk    95%
 Tomato, raw  1/2 cup  94%
 Grapefruit, white  ½ medium  91%
 Watermelon chunks  1 cup  91%
 Broccoli, raw, chopped  ½ cup  89%
 Carrot, raw, strips  ½ cup  88%
 Apple, with skin  1 medium  86%

Source: Academy of Nutrition and Dietetics Complete Food and Nutrition Guide, 5th Edition

It’s a good idea to eat water-rich foods and drink fluids at every meal to help you to stay hydrated.

Good Snacks for Youth Sports

In just over a week, my kids will be back in school and my son will start fall soccer. I love that when playing soccer my eight year-old son gets to run around being active. On the other hand, I feel that the snacks that are given to the players after their games could be improved. Often times my son gets a small bottle of sports drink along with donuts or some kind of packaged snack cakes. Even though my son runs when playing soccer, the game is only one hour and he rotates out with other players. Therefore, he isn’t playing for the full hour. Sports drinks are meant to replace sodium and potassium that is lost in sweat when being continuously active for an hour or more or when it is especially hot outside. Otherwise, water works well to keep kids hydrated. We enjoy donuts and other treats occasionally but to teach kids how to better fuel their bodies for activity, here are some other ideas for snacks after a game:

If you sign-up to take snacks for after a game this fall, I’d encourage you to consider taking one of these. You might be surprised at how much the kids enjoy them!

Jody Gatewood

Jody Gatewood

Jody Gatewood is a Registered Dietitian who enjoys spending time in the kitchen baking and preparing meals for her family. She does lots of meal planning to stay organized and feed her family nutritious meals.

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Labeling on Food Packages

My commitment to giving my children fewer pre-packaged snacks this summer has gotten me thinking a lot about food labels and the impact they have on our food choices.  I have done a better job of providing my children snacks that do not have a label on them at all – like fresh fruits and vegetables.  But, it is hard to avoid foods in packages.  For example, we are eating nuts that come packaged in a bag, cheese that I have cut into cubes from a large block, yogurt from a plastic container, and cereal from a box.  All of these packages have labels and all of the labels can impact my food choices.

Some labels are pretty plain – basically telling me what is in the food I am buying.  Like my block of mild cheddar cheese.  Other labels are more complicated – using claims like light, sugar-free, lowfat, reduced sodium, and more.  My container of yogurt has a couple of these claims.  Still others are very complicated – using claims such as made with whole grains, healthy, or natural.  A box of cereal may have some claims like these.  Are these claims giving me information about the nutrition of the food, are they a marketing tactic to get me to buy the food, or is it a combination of both?  I think it is a combination of both, and I know I want to make the best choices for my family.

For a starting point, we have some information about food package labeling and claims here on our website.  If you want to know more about food label claims, here is an article that I found very helpful.  For me, the bottom line is this – no matter what the food package looks like on the front, turn it over and read what is on the back or the side.  Read the Nutrition Facts Panel and the ingredients list to find out what is in the food and inform your decision about whether or not you want to buy the food for yourself or your family.

Justine Hoover

Justine Hoover

Justine Hoover is a Registered Dietitian and mom who loves to cook for her family.

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Time to Make a Grocery Shopping Change

My oldest son recently turned 8 years old. Along with that birthday has come a growth spurt. Clothes that fit him a month ago are now too short and too tight. He is hungry all the time! Our pantry and refrigerator are emptying out more quickly than before.  

 

This has made me realize that I need to re-think my typical grocery shopping trip. I shop for groceries weekly and, depending on the store, the foods I purchase are pretty much the same from week to week.  This helps me stay on track with my budget. Unfortunately, an increase in appetite does not mean an increase in food budget. I need to look more closely at the foods I plan to make in the coming weeks to make sure my son (and the rest of my family) get the nutrition they need while staying within our food budget.

 

As I plan my next grocery shopping trip, here are three things I am going to look at more closely:

  1. Protein. I need to spend more time looking at the grocery ads before I go shopping to make sure I am choosing protein foods that fit my meal plan and my budget. For many recipes, I can substitute a less expensive protein choice.
    • Stir-Fry is a great recipe for this – I can use beef, pork, chicken, fish, or tofu.
  2. Vegetables. I need to add more vegetables to my recipes. My whole family likes canned beans and frozen vegetables. These are choices that can add nutrition to a recipe without putting me outside of my budget.
  3. Snacks. I have gotten into a habit of buying pre-packaged snacks. Yes, they are easier, but they are more expensive. I think I can save myself money by reducing the number of pre-packaged snacks I buy and packaging snacks into reusable containers myself.
    • Trail Mix is an easy snack to make and to package into small containers that will travel easily with us to the park or the pool this summer.

       

 

 

 

 

 

 

 

 

 

 

Stick with me on this one! When it is my turn to blog this summer, I will give you updates about how I am doing with my grocery shopping changes.

Justine Hoover

Justine Hoover

Justine Hoover is a Registered Dietitian and mom who loves to cook for her family.

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