Category: Nutrition and Wellness

Tips to Boost Fruits & Vegetables in Your Diet

Posted on Updated on by Katie Anderson

Sara Dow is a ACE Certified Weight Management and Fitness Nutrition Specialist. She is also a ACE Certified Personal Trainer and Small Group Trainer at the Y. Twice a month, her blog posts will feature nutrition education, a healthy recipe she has tried and loves, and tips to help you achieve your health goals, as well as answers centered around a nutrition question from a Y member.

You are not alone if you struggle to eat enough fruit and vegetables! A 2019 CDC study found that only 1 in 10 adults consume five combined servings of fruit and vegetables as recommended by the Dietary Guidelines for Americans.

A diet rich in fruits and vegetables is associated with decreased risk of heart disease, respiratory disease, type 2 Diabetes, and cancer. Start small by adding just one daily serving and build over time to increase your intake.

Here are some simple suggestions to get you started. 

  • Add ½ cup of riced cauliflower (found in the frozen food section of the grocery store) to your favorite smoothie recipe.
  • Reach for dried fruit such as apricots, mangoes, prunes, or raisins instead of candy when you feel the urge for a sweet treat.
  • Choose 100% fruit juice (½ cup equals ½ a serving of fruit). Be aware that many “juice” drinks contain 5% or less of actual juice! Don’t be fooled by the front of packaging “fruit juice” claims.  Check the nutrition label on the back to see what percentage is actually juice.
  • Flip the dessert. Serve sliced fruit and berries with a dollop of ice cream on top, rather than ice cream as the base with a spoonful of fruit.  Same for strawberry shortcake.  Make berries the base with a shortbread garnish on top rather than the other way around!
  • Fill your fridge with “nature’s fast food.” Clean and cut fresh fruit and veggies are a quick and convenient choice. Baby carrots, colorful bell peppers, melons, and grapes are great choices.
  • Tuck an easily portable fruit into your gym bag, backpack, or lunch tote for a nutritious on-the-go snack. Consider an apple, banana, cutie, or a small serving of cherries, dates, grapes, or dried fruit.
  • Keep canned and frozen fruits and vegetables on hand.

Note: Many consumers mistakenly believe fresh produce in the supermarket is superior to frozen or canned produce.  Out-of-season produce may travel hundreds of miles on a boat or semi before ending up in your supermarket. The nutrients are degraded during transport, whereas frozen and canned produce is picked and preserved at the height of the season when nutrient quality is at its peak.  Don’t be afraid to use frozen or canned produce when locally sourced in-season fruits and vegetables are unavailable. Just be aware that canned vegetables typically contain added sodium. If this is a concern, you can purchase low-sodium vegetables or rinse and drain canned vegetables to remove up to 40% of the sodium. Choose canned fruit packaged in water or juice rather than heavy syrup to avoid added sugar.

A Healthy Recipe…

Summer Fruit Medley by Sara Dow

This colorful fruit salad contains phytonutrients, antioxidants, and B vitamins.

Ingredients: 

  • 2 pounds of red or green grapes
  • 1 pound of strawberries, halved
  • 2 cups watermelon chunks
  • 2 limes (or ¼ cup bottled lime juice)

Preparation: Rinse, drain, and dry the grapes and strawberries.  Add the watermelon chunks. Toss in a large bowl with juice from 2 limes. Store in an airtight container in the refrigerator.

Yield: 6 servings

Options: Swap in honeydew melon or cantaloupe for the watermelon or replace it with blueberries, cherries, or kiwi fruit.

Nutrition information:  Brightly colored fruits such as strawberries, watermelon, grapes, and blueberries are high in phytochemicals which research suggests may aid immune function, reduce inflammation, and help regulate hormones. Grapes are a good source of potassium which may help reduce blood pressure and lower the risk of heart disease and stroke. Strawberries and watermelon provide an abundance of the antioxidant vitamin C.

Check out this Resource…

The Produce for Better Health Foundation provides a wealth of resources and recipes to support individuals seeking to increase their fruit and vegetable intake.  You can look up the nutrition information and storage guidance for individual fruits and vegetables and check out this guide to find out what fruits and vegetables are in-season in the spring.

Smoothies and Salads Workshop…

For delicious recipes and simple strategies to incorporate fruits and vegetables into your diet, check out my upcoming Smoothies and Salads Workshop at the Pabst Farms YMCA. In this interactive workshop, you’ll learn to prepare antioxidant-rich smoothies and vibrant salads packed with B vitamins to boost your energy for summer fun!   

About Sara Dow

Hi, I’m Sara and I am passionate about helping people improve their quality of life through the knowledge and practice of good nutrition.  

In 2018, I was inspired by the YMCA community to go back to school and pursue my dream of becoming a registered dietitian. I am now in my senior year, double majoring in Nutrition and Dietetics at Kansas State University.  I am excited to share with you what I am learning. 

Email Sara

How Much Protein Do I Really Need?

Posted on Updated on by Katie Anderson

Sara Dow is a ACE Certified Weight Management and Fitness Nutrition Specialist. She is also a ACE Certified Personal Trainer and Small Group Trainer at the Y. Twice a month, her blog posts will feature nutrition education, a healthy recipe she has tried and loves, and tips to help you achieve your health goals, as well as answers centered around a nutrition question from a Y member.

A question I am frequently asked is, how much protein do I really need?  As with most nutrition questions, the answer is — it depends!

The Institute of Medicine recommends 10-35% of total daily calories from protein to support optimum nutrition for a typical adult.  If you consume a 2000-calorie diet, this is 200-700 calories from protein or 60-175 grams per day.

Most Americans consume about 15% of their daily calories from protein.

This meets the minimum requirement but falls on the lower end of the optimum protein range. Protein intake at the higher end of the spectrum (25%-35% of total daily calories) may benefit some groups, including seniors, athletes, regular exercisers, and those with weight loss goals.

Seniors: Protein intake often declines with age, and 50% of women and 30% of men over the age of 65 falls short of the minimum protein recommendation. Protein is essential in this stage of life due to the progressive loss of skeletal muscle that occurs with age (sarcopenia). Research suggests adequate levels of high-quality protein, together with resistance training, can slow or even reverse the debilitating effects of sarcopenia and help maintain independence and quality of life.

Athletes: (including regular exercisers): The Academy of Dietetics and Nutrition and the American College of Sports Medicine suggest that regular exercisers and athletes have higher protein needs and advise 1.2 to 2.0g/kg (0.5 to 0.9g/lb) of protein per day.  This supports muscle tissue repair and synthesis and improves recovery and performance.  Athletes and regular exercisers may benefit from protein intake at the higher end of the range (25%-35% of total daily calories).

Weight loss:  As calorie intake decreases, the percentage of calories you need from protein increases. This helps to preserve muscle mass during weight loss.  Research suggests a high protein diet (defined as 25% protein or more) can help maintain lean muscle, steady blood glucose levels, and control brain signals for hunger.  Protein helps keep hunger at bay by enhancing satiety, or feeling full, and reducing the urge to snack between meals.

Food Sources: High-quality protein sources are widely available in the American diet.  Lean meat, poultry, fish, eggs, and dairy foods are excellent animal-based sources of high-quality protein. Quinoa, soybean, chia, and flax seed are excellent plant-based high-quality protein sources.  Beans, peas, tofu, nuts, seeds, and peanut butter are excellent protein sources.

Supplements: Amino acid supplements are popular among athletes and regular exercisers.  Evidence to support protein supplementation is inconsistent, and little is known about the safety of these products.  For these reasons, the Academy of Nutrition and Dietetics advises against individual amino acid and protein supplements. Do your best to prioritize protein from high-quality food sources – it tastes better and costs less! 

Timing: When you consume protein matters. Spreading your protein intake out over the day rather than consuming it all at one meal helps enhance muscle growth, repair bones, tendons, and ligaments, and support immune function.  It may also support weight management by helping control appetite and food cravings.  Aim for 20-30g of protein at each meal and a protein-rich snack or two throughout the day.

Here are some examples of what 20-30g protein might look like.

Breakfast: A carton of Greek yogurt with ½ oz almonds provides 16 grams of protein.   Add a cup of milk or soymilk for another 8 grams.  Starting your day with a protein boost can provide sustained satiety and lead to less snacking.

Lunch:  2 oz sliced turkey or roast beef with a slice of cheese on a whole grain wrap provides about 25 grams of protein.  Pair with a 2 oz cup of hummus and raw veggies for another 5 grams.

Dinner: Enjoy 3 oz of lean meat or poultry with a salad and baked potato for 28 grams of protein.  Sprinkle the salad with 1oz of nuts or seeds and top the potato with Greek yogurt for another 8 grams of protein.

Snacks: Hummus, peanuts, dry roasted edamame, string cheese, and nut butter with apple or pear slices are all good protein sources. 

Some additional tips to boost your protein intake throughout the day include:

  • Sprinkle chopped nuts or seeds over breakfast cereal, fruit, ice cream, oatmeal, or yogurt.
  • Add a dollop of Greek yogurt to cereal or fruit.
  • Toss canned beans (rinsed and drained) or chopped tofu with a garden salad.
  • Add sliced hard-boiled eggs to your salad.
  • Mix leftover chopped meat, poultry, or fish into veggie soup or pasta sauce.
  • Whisk an egg or egg whites into simmering chicken soup.
  • Enjoy a latte or chai with milk (or soymilk).

For more examples of protein-rich meals, check out this article by a registered dietitian with the American Council on Exercise (ACE). 

A high-protein diet is not for everyone.  Individuals with kidney disease, osteoporosis, diabetes, or liver disease should consult their physician or a registered dietitian to determine the optimal amount of protein to support their needs.

If you have a question about protein or anything else nutrition related, drop me a line at [email protected].   My inbox is always open!

About Sara Dow

Hi, I’m Sara and I am passionate about helping people improve their quality of life through the knowledge and practice of good nutrition.  

In 2018, I was inspired by the YMCA community to go back to school and pursue my dream of becoming a registered dietitian. I am now in my senior year, double majoring in Nutrition and Dietetics at Kansas State University.  I am excited to share with you what I am learning. 

Email Sara

Reel in the Benefits of Seafood

Posted on Updated on by Katie Anderson

Sara Dow is a ACE Certified Weight Management and Fitness Nutrition Specialist. She is also a ACE Certified Personal Trainer and Small Group Trainer at the Y. Twice a month, her blog posts will feature nutrition education, a healthy recipe she has tried and loves, and tips to help you achieve your health goals, as well as answers centered around a nutrition question from a Y member.

Seafood provides benefits at every stage of life, yet only 1 in 5 Americans consume the recommended 6-8oz per week.  The main barrier is intimidation, as many people don’t know how to prepare seafood.  Incorporating more seafood into the diet doesn’t have to be complicated!  Here are some simple tips to get you started.

  • Designate one day a week when seafood is on the menu. Maybe it’s “Fish Friday” or “Seafood Sunday.”   Having a set time on the schedule helps build the habit. 
  • Plan ahead so seafood is a convenient option. I like to cook salmon and whole grains such as brown rice or quinoa on weekends and freeze them in individual portions.  I pair it with a side salad and fresh fruit on a busy weeknight for a quick and balanced dinner. 
  • Purchase pre-seasoned salmon to take the guesswork out of preparation. This can be a great place to start and build confidence until you’re ready to experiment with your favorite herbs and spices. My favorite is ALDI’s Mediterranean Herb salmon in the fresh seafood section.

Seafood isn’t just for adults! Seafood is shown to improve focus and behavior in school-aged children. It provides omega-3 fatty acids for strong bones, brain development, and a healthy immune system.  You can make simple homemade fish sticks by coating a mild fish such as cod or haddock in panko breadcrumbs or crushed cornflakes.

Do you have a family history of macular degeneration?  Seafood is good for the eyes! Frozen seafood is just as nutritious as fresh seafood and can be stored in the freezer for a year or more! Canned tuna is an economical seafood option and can be stored in the pantry for up to five years. Add a can of tuna to low-sodium tomato sauce and serve over whole-grain pasta for a fiber and protein-rich meal.

Does heart disease run in your family?   The American Heart Association weekly to reduce the risk of congestive heart failure, coronary artery disease, ischemic stroke, and sudden cardiac death. If you love burgers, try swapping out beef for salmon.  If you’re a taco fan, mahi-mahi, cod, and haddock are heart-healthy choices. 

A Healthy Recipe…

Salmon Salad by Sara Dow

This salad is packed with protein and heart-healthy omega-3 fatty acids.  

Ingredients:

  • 2 cups mixed salad greens
  • 4 oz cooked salmon (delicious pre-seasoned options are available in most grocery stores, or experiment with using your favorite herb and spice blends)
  • 1 Tbsp walnuts or pecans
  • 1 Tbsp pepitas (pumpkin seeds)

Additional toppings: Diced tomatoes, cucumbers, and avocado slices with shredded cheddar cheese (pair nicely with Little Salad Bar Avocado Ranch from ALDI) or crumbled feta cheese (pairs well with balsamic vinegar dressing)

Nutrition information:

Walnuts and salmon are high in heart-healthy essential omega-3 fatty acids.  Salmon is also an excellent source of protein and vitamin B12, low in saturated fat, and rich in potassium, iron, and vitamin D.  Salad greens are high in phytochemicals which research suggests may aid immune function, reduce inflammation, and help regulate hormones. Even a tiny portion of pepitas offers a substantial quantity of zinc and magnesium.  Serve with fresh fruit and a whole grain roll for a delicious, nutritious meal!

Check out this Resource

SeaFoodNutrition.org is a non-profit that provides a wealth of resources, including kid-friendly recipes, simple seafood meals you can prepare in 15 minutes or less, and guidance on steps consumers can take to support sustainable seafood.  Refer to their Twice a Week Game Plan for more tips on how you can reel in the benefits of seafood.

About Sara Dow

Hi, I’m Sara and I am passionate about helping people improve their quality of life through the knowledge and practice of good nutrition.  

In 2018, I was inspired by the YMCA community to go back to school and pursue my dream of becoming a registered dietitian. I am now in my senior year, double majoring in Nutrition and Dietetics at Kansas State University.  I am excited to share with you what I am learning. 

Email Sara

Dietary Supplements

Posted on Updated on by Katie Anderson

Sara Dow is a ACE Certified Weight Management and Fitness Nutrition Specialist. She is also a ACE Certified Personal Trainer and Small Group Trainer at the Y. Twice a month, her blog posts will feature nutrition education, a healthy recipe she has tried and loves, and tips to help you achieve your health goals, as well as answers centered around a nutrition question from a Y member.

A 2021 poll conducted on behalf of the Samueli Foundation found that 29% of Americans now take more supplements than before COVID.  

While dietary supplements used under the direction of a physician or registered dietitian nutritionist (RDN) may provide health benefits, there are potential risks, including toxicity due to overconsumption and adverse interactions between dietary supplements and medications.

The Harris Poll found that 76% of Americans report taking at least one dietary supplement, but only 46% have asked their physician about possible supplement-medication interactions. 

Here are some of the most common interactions.

Vitamin E can increase anti-clotting activity and cause an increased risk of bleeding when taken with a blood-thinning medication such as warfarin (Coumadin).

Ginseng can interfere with the blood thinning effects of warfarin (Coumadin) and increase the bleeding effects of heparin and nonsteroidal anti-inflammatory drugs such as aspirin, ibuprofen, and naproxen.

Ginkgo Biloba taken in high doses can decrease the effectiveness of anti-convulsant therapy in patients taking seizure control medications such as Tegretol and Depakote.   

St. John’s Wort can reduce the effectiveness of the heart failure and atrial fibrillation drug digoxin (Lanoxin) as well as the cholesterol-lowering drug lovastatin (Mevacor) and erectile dysfunction drug Viagra.

For more information about supplement-medication interactions, check out the FDA Tip Sheet for Dietary Supplement Users.

Just because a substance is found in nature does not mean it is safe. 

If you are one of the 29% of Americans who recently added a dietary supplement to your diet, have a conversation with your physician or RDN about possible drug interactions and whether there is a risk of toxicity at high levels of intake.

If you are a health care provider or RDN, ask your clients about supplement changes.   37% of those polled didn’t think their provider would be interested in this information!

If you have an elderly loved one with a cabinet full of dietary supplements, help them compile a list with the name and dose of each and provide it to their physician or RDN at the earliest opportunity.

To find up-to-date information about supplements, visit the National Institutes of Health Office of Dietary Supplements.

Keep in mind that no supplement can match the health benefits of a well-balanced diet.  

The USDA MyPlatePlan, based on the 2020-2025 Dietary Guidelines for Americans, provides free tools to assist in developing a healthy dietary pattern that incorporates a variety of colorful fruits and vegetables, lean meats and seafood, whole grains, low-fat dairy products, legumes, nuts, and seeds.   

Following a healthy diet is the best way to ensure a balanced diet containing all the nutrients needed for growth and good health.

About Sara Dow

Hi, I’m Sara and I am passionate about helping people improve their quality of life through the knowledge and practice of good nutrition.  

In 2018, I was inspired by the YMCA community to go back to school and pursue my dream of becoming a registered dietitian. I am now in my senior year, double majoring in Nutrition and Dietetics at Kansas State University.  I am excited to share with you what I am learning. 

Email Sara

Food Choices and Life Expectancy

Posted on Updated on by Katie Anderson

Sara Dow is a ACE Certified Weight Management and Fitness Nutrition Specialist. She is also a ACE Certified Personal Trainer and Small Group Trainer at the Y. Twice a month, her blog posts will feature nutrition education, a healthy recipe she has tried and loves, and tips to help you achieve your health goals, as well as answers centered around a nutrition question from a Y member.

A newly published study reveals that dietary changes can add up to 13 years to life! The researchers found that swapping a typical Western diet high in red meat, saturated fats and refined gains for a diet high in fruits, vegetables, legumes, whole grains, and nuts provided longevity gains at every age. 

Those who made the switch in their twenties added 10-13 years of life.  Those in their sixties added 8-9 years. Those in their 80’s added nearly three and a half years of life!  The most significant gains come from eating more legumes (beans, peas, and lentils), nuts, whole grains, and less red and processed meat. 

While it’s possible to reap the benefits of a healthy diet at any age, the earlier you start, the greater the gains!  Start today with these simple swaps.

  • Swap brown lentils for half the ground meat in sauce (spaghetti, sloppy joes, etc.)
  • Swap roasted chickpeas (a legume) for croutons on your salad.
  • Swap air-popped popcorn (whole grain) for chips and pretzels (refined grain).

A Healthy Recipe…

Fiesta Salad with Crispy Fajita Chickpeas by Sara Dow (vegan and gluten-free)
Fiesta Salad:

Ingredients:

  • 2 cups mixed salad greens
  • ¼ cup corn
  • ¼ cup black beans
  • ½ cup red, orange, or yellow bell peppers
  • 2 Tbsp pumpkin seeds
  • ½ cup crispy fajita chickpeas (see recipe below)

Add-ons: diced tomatoes, avocado slices, and black olives. This salad pairs nicely with Little Salad Bar Avocado Ranch dressing found in the produce section at ALDI.

Crispy Fajita Chickpeas:

Ingredients:

  • 2 – 15 oz cans chickpeas (aka garbanzo beans)
  • 1 Tbsp olive oil
  • 1 Tbsp fajita seasoning

Preparation: Rinse, drain, and dry chickpeas. Toss with olive oil & seasoning. Spread in a single layer on a baking sheet and bake @400 for 30 minutes, stirring every 10 minutes. Store in an airtight container in the refrigerator for up to 3 days. Chickpeas can be enjoyed on their own as a protein-rich snack or as a nutritious salad topper.

Nutrition information: This colorful salad combines protein-rich legumes with an assortment of veggies packed with antioxidants and phytochemicals to support digestive health and boost immune function. Chickpeas and black beans provide plant-based protein and a fiber boost.  Enjoy!

Check out this Resource…

In the study mentioned above, researchers created a model estimating the benefits to life expectancy from eating certain foods. Their Food4HealthyLife calculator is publicly available online.  Check it out for a personalized look at how various dietary changes might add years to your life.

About Sara Dow

Hi, I’m Sara and I am passionate about helping people improve their quality of life through the knowledge and practice of good nutrition.  

In 2018, I was inspired by the YMCA community to go back to school and pursue my dream of becoming a registered dietitian. I am now in my senior year, double majoring in Nutrition and Dietetics at Kansas State University.  I am excited to share with you what I am learning. 

Email Sara

Mighty Magnesium

Posted on Updated on by Katie Anderson

Sara Dow is a ACE Certified Weight Management and Fitness Nutrition Specialist. She is also a ACE Certified Personal Trainer and Small Group Trainer at the Y. Twice a month, her blog posts will feature nutrition education, a healthy recipe she has tried and loves, and tips to help you achieve your health goals, as well as answers centered around a nutrition question from a Y member.

Every cell in the body depends on magnesium to function. Yet, research suggests that up to 75% of US adults fall short of the recommended intake.   

Adequate magnesium is crucial to health due to its role in muscle and nerve function, energy production, bone health, heart health, and regulation of blood glucose levels. Symptoms of magnesium deficiency include muscle cramps, fatigue and weakness, altered heart rhythm, migraines, constipation, and bloating. 

Magnesium is abundant in plant-based foods, particularly green vegetables, nuts, seeds, beans, and whole grains. Other sources include salmon, milk, and dark chocolate (at least 72% cacao). 

To learn more about magnesium deficiency and foods and medications that inhibit absorption, check out this article by a registered dietitian.

A Healthy Recipe…

Strawberry Spinach Salad by Sara Dow

Spinach, pumpkin seeds, and almonds are good sources of magnesium!

Ingredients:

2 cups spinach leaves or mixed salad greens

1/2 cup sliced strawberries (or fresh blueberries) 

1 oz goat cheese, crumbled

1 Tbsp toasted almonds or walnuts 

1 Tbsp raw pepitas (pumpkin seeds)

This salad pairs nicely with balsamic vinegar or Panera’s poppy seed dressing sold at Metro Market.

How to Toast Nuts:

Toasted nuts add a crunch to your salad and enhance flavor due to aromatic oils released during the heating process.  To toast in the oven, line a baking sheet with parchment paper and spread the nuts in a single layer. Heat the oven to 350 degrees, place your baking sheet in the center, and toast for 8-12 minutes, stirring every 3-5 minutes.  To toast in the microwave, spread 1/2 to 1 cup of nuts in a single layer on a microwave plate and toast in 1-minute increments (remember to stir!) for 3-8 minutes.  Nuts are done when lightly browned and fragrant.  Wait to chop your nuts after toasting since small pieces burn easily.

Nutrition Information:

Green leafy vegetables are high in magnesium which plays a role in over 300 enzyme processes in the body!  Strawberries are an excellent source of the powerful antioxidant vitamin C known to boost the immune system.  Goat cheese provides calcium and vitamin D, critical nutrients for bone health. Almonds boast one of the highest magnesium levels, while walnuts provide high heart-healthy, anti-inflammatory omega-3 fatty acids.  Pumpkin seeds pack a powerful nutritional punch with magnesium, zinc, iron, and protein.

Check out this Resource… 

Have you ever wondered how much calcium, iron, magnesium, or vitamin C your body needs to support optimum health?  This free Daily Recommended Intake (DRI) calculator from the USDA provides your personalized recommended intake for each vitamin and mineral as well as protein, carbohydrates, and fat.  It takes only a few seconds to enter your info and get your results!  Once you have this information, you can evaluate your diet for deficiencies and prioritize foods high in the nutrients you need.

About Sara Dow

Hi, I’m Sara and I am passionate about helping people improve their quality of life through the knowledge and practice of good nutrition.  

In 2018, I was inspired by the YMCA community to go back to school and pursue my dream of becoming a registered dietitian. I am now in my senior year, double majoring in Nutrition and Dietetics at Kansas State University.  I am excited to share with you what I am learning. 

Email Sara