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5 Ways to Boost Your Nutrition

Apple a Day Keeps Calories at Bay

Avoiding High Sodium

Feel Full Longer

Nutrient Focus: Calcium

The Role of Protein in Weight Loss

One Fat to Love

5 Ways to Boost Your Nutrition Top
La Crosse Tribune (WI)

Kim Hottenstein, a registered dietitian with the La Crosse County Health Department, suggests five simple changes to help improve your nutrition. First, eat more colors to increase your intake of vitamin K. Vitamin K is lacking in most Americans' diets, and it can reduce your risk of heart disease, kidney stones, colon and liver cancer, osteoporosis, and osteoarthritis. Color foods include green leafy vegetables such as broccoli, brussels sprouts, lettuce, and cabbage, white foods such as apples, onions, and garlic, and other foods such as canola and soybean oils. Second, use whole grains whenever possible, as these contain chromium and magnesium, which can reduce your risk for diabetes, heart disease, high blood pressure, high cholesterol, stroke, and weight problems. Whole grains also have vitamin E, fiber, and other nutritious benefits. Third, eat more nuts, seeds, and dried beans and peas. These foods are also good sources of chromium and magnesium. Most Americans get only two thirds of their daily requirements of chromium and magnesium. Fourth, eat omega-3 fats. These "good fats" can decrease the risk for cancer, dementia, depression, inflammatory disease, heart attack and stroke, arthritis, vision problems, and Parkinson's. Omega-3 fats can be found in fatty fish such as salmon, herring, and lake trout, flaxseed, canola oil, walnuts, fish oil supplements, or buttery spreads with omega-3. Lastly, get enough vitamin D. Many Americans do not get enough vitamin D, which can increase the risk for diabetes, muscle pain, lupus, osteoporosis, rheumatoid and osteoarthritis, and cancer. Good sources of vitamin D include milk, salmon, tuna, and shrimp, multivitamins, and foods fortified with vitamin D.

Abstract News (c) 2008 INFORMATION, INC.

Apple a Day Keeps Calories at Bay Top
USA Today

Pennsylvania State University researchers have found that individuals that consume an apple before their meals actually end up consuming less calories. At an Obesity Society meeting, researchers reported that they had participants eat breakfast and lunch in a lab setting for five weeks, preceding their meals with either cut and peeled apples, applesauce, apple juice, or nothing; all the food items used in the study had a similar caloric intake. Participants who ate apples consumed about 200 less calories than those who had applesauce, the juice, or nothing. University researcher Julie Flood says the study indicates individuals perceive the solid fruit as more filling and they end up eating less, suggesting that consuming low-calorie fruit could be effective for reducing overall calorie intake during meals. Brian Wansink of Cornell University's Food and Brand Lab affirms, "This is great evidence that it's not the calories, but it's the effort of eating that tricks us into thinking we're full."

Abstract News (c) 2008 INFORMATION, INC.

Avoiding High Sodium Top

Sodium is an important part of our diet, but over consumption can be dangerous and lead to health problems. High sodium contributes to high blood pressure that puts you at risk of heart disease, a heart attack or a stroke. The risk is doubled in adults who are obese compared to those who are a healthy weight. The American Heart Association recommends an intake of less than 2,300mg a day.

Dining Out. If you don’t know how much sodium is in each dish, it can be difficult to avoid high sodium meals. Instead of choosing a buffet style restaurant, go to a restaurant who cooks to order. This way, you can ask to have your meal prepared without salt. Most places will accommodate your needs.

Fast Food. Most fast food restaurants have their nutrition information available. Research their nutrition information online before you go, it will give you a chance to make knowledgeable lower sodium choices.

Cooking at Home. When you make your own meals, you have the most control over your sodium intake. Cook without salt and add it at the end when you are ready to eat, you will use much less. If you don’t feel like cooking a meal, you don’t have to go out or order out, have your choice between our different selections of Crisp n’ Crunch Bars, low in sodium and enough nutrients to curb your hunger. Want something more refreshing, each with very little sodium, Cherry Gelatin or our Mixed Fruit Drink will hit the spot.

Sources: www.health.com, www.surgeongeneral.gov, www.americanheart.org

Feel Full Longer Top

Fiber rich foods make the perfect addition to your diet. A nutritious diet containing fiber can not only help you lose weight, but reduce certain health risks. There are two types of fiber that are important to your diet- soluble and insoluble, both are beneficial to your health and weight loss.

Soluble fiber is found in foods such as fruits, legumes, seeds, and oat products. Moving through the body more slowly, soluble fiber can help make you feel full longer, leaving you more satisfied longer.

Insoluble fiber, which adds bulk to your diet, is found in vegetables, whole grain breads, and whole grain cereals. Insoluble fiber moves through the body quickly, taking unwanted toxic wastes with it.

Many adults find it difficult to meet the recommended 25 to 30 grams of fiber per day. New Direction products such as our Cherry and Orange Gelatins or our Iced Tea with Lemon and Mixed Fruit Drink offer 5 grams of fiber that can help you meet that amount. In the mood for chocolate, try Chocolate Beverage with Fiber, nutritionally designed to fit into your meal plan while enhancing your fiber intake.

Sources: www.eatright.org, www.health.com

Nutrient Focus: Calcium Top

Calcium, the most abundant mineral in the human body, has several important functions. More than 99% of total body calcium is stored in bones and teeth where it functions to provide structure. The remaining 1% is found throughout the body in blood, muscle, and the fluid between cells.

Bone undergoes continuous remodeling, with constant resorption (breakdown), and deposition of calcium into new bone formation. The balance between bone resorption and deposition changes as people age. During childhood there is a higher amount of bone formation and less breakdown. In early and middle adulthood, these processes are relatively equal. In aging adults, particularly among postmenopausal women, bone breakdown exceeds its formation, resulting in bone loss, which increases the risk for osteoporosis (a disorder characterized by porous, weak bones).

Do we get enough calcium?

The U.S. RDA for calcium for adults aged 19-50 (except pregnant or lactating women) is 1,000 milligrams per day. There is a widespread concern that Americans are not meeting the recommended intake for calcium. According to NHANES data on dietary intake of selected minerals 1999-2000, average dietary intake of calcium for women aged 40-59 is 744 mg. For women aged 60 years and older, the average intake is 660 mg, only about half of the recommended 1,200 mg Dietary Reference Intake for women aged 50 and older.

How can we get enough calcium?

In the U. S., milk, yogurt and cheese are the major contributors of calcium in the typical diet. They contain the greatest amount of calcium per serving and are good sources of protein, vitamins D, A and B12, and minerals such as phosphorus, potassium and magnesium. A variety of non-fat and reduced fat dairy products is available to give you the same amount of calcium without adding the calories and saturated fat to your diet.

However, those who are lactose intolerant or vegan probably tend to avoid or completely eliminate dairy products from their diets. Luckily, there are a variety of calcium-rich sources that include:

• Fortified cereals and breads
• Fortified soy and rice beverages
• Tofu (with added calcium sulfate)
• Dark greens and leafy greens, such as broccoli, spinach, bok choy and kale
• Salmon and sardines with small bones
• Almonds
• Flour tortillas

Remember, New Direction’s delicious puddings are also excellent sources of calcium that are very low in lactose and fat. Or enjoy our many other products that are excellent sources of calcium (containing 20% of the Daily Value or more).

The Role of Protein in Weight Loss Top

With all the fuss about high-protein diets, you might wonder how protein really makes a difference when you’re trying to lose weight. As the body’s “architect,” protein plays a vital role in building and maintaining body structures, including muscles, tendons, ligaments, circulatory system, brain, immune system, skin and other organs. These structures need a regular supply of “fresh” protein to build new cells. Unfortunately, when you cut calories to lose weight, you tend to cut protein-rich foods out of your diet. Without protein, your body tissues start to break down.

Taking a closer look, all protein consists of amino acids. When you eat protein-rich foods, your body breaks down the protein into its amino acids and rebuilds them in specific sequences to form the structures it needs. However, your body can’t make nine specific amino acids (called essential amino acids), so it relies on your daily food intake for its necessary supply.

In addition, research has shown that protein-based meals fill you up more than a carbohydrate based meal. Protein gives food its “staying power” so you’ll feel less hungry.

That’s why New Direction’s nutritional, protein-rich supplements (such as Crisp ’n Crunch Cinnamon, Peanut and Fudge Graham Bars) play a key role in your weight loss program. Each product provides complete, high-quality proteins, to help ensure you meet your dietary protein needs and helps curb your appetite for better compliance—even when you’re restricting calories.

One Fat to Love Top

When you’re on a weight management plan, that little three-letter word – fat – can certainly be an enemy. However, there is one fat, Omega 3 (an essential fatty acid), which can offer many health benefits and should be added, rather than removed from your diet. Here is a quick look at the health benefits, and the best way to incorporate omega 3’s into your diet.

Heart Disease and Cholesterol

Epidemiologic and clinical trials have shown that omega 3 fatty acids reduce cardiovascular disease risk through:

• A decreased risk of arrhythmias
• A reduction in triglyceride levels
• Slowing the growth rate of atherosclerotic plaque
• Lowering blood pressure (slightly)

More Health Benefits of Omega 3’s

According to the study, Health Benefits and Potential Risks Related to Consumption of Fish or Fish Oil, the consumption of fish or fish oil containing omega 3’s lowers the incidence of diabetes and appears to alleviate symptoms of rheumatoid arthritis. Omega 3’s have also been linked to cognitive health, mental well-being, and weight management.

Incorporating Omega 3’s into your Diet

• Supplements are available: Fish Oil and Linseed/Flaxseed Oil Supplements
• The American Heart Association® recommends eating fish at least twice a week. Fatty fish like mackerel, lake trout, herring, sardines, albacore tuna and salmon are high in two kinds of omega 3 fatty acids, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), in addition to being a good source of protein.
• Many commercial food products, such as bread, baked goods and yogurt are now fortified with omega 3’s.
• Other sources include: Green leafy vegetables, soy, tofu, nuts and seeds, cooking oils, egg yolks.

The bottom line: Don’t be afraid of this healthy fat; rather incorporate omega 3’s into your meal plan and reap the benefits.