Save the Date

Idaho Academy of Nutrition and Dietetics Annual Meeting

annual-conference-2017

Pre-conference: Wednesday April 19th

Annual Meeting: Thursday April 20th – Friday April 21st

 

Speaker Sneak Peek!

 

National Speakers

Zonya Foco RDN, CHFI, CSP

Melissa Joy Dobbins, MS, RDN, CDE

Ann Boney, MED, RD, LDN

 

 Local Speakers

Annie Roe, PhD, RDN

Mimi Cunningham, MA, RDN, CDE

Donna Dolan, MBA, MS, RDN, LDN

AND MANY MORE!!                       

 

Registration Opens January 2017!

Annual meeting updates coming soon on eatrightidaho.org

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Wheat Variety to Jazz Up Your Life

Did you know there are six different varieties of wheat used in the United States?  Each variety has its own unique uses, flavor, texture, appearance, and nutritional content.   That means, you can enjoy all the benefits of wheat products in many different ways!

Idaho has an abundance of wheat varieties due to the changing seasons and rich soil!  In this state, consumers can find several different classes of wheat in one place.  Wheat class is determined by the planting season, color, and hardness.  Idaho is well known for four varieties, which are soft white wheat, hard white wheat, hard red wheat, and durum wheat.

Soft White Wheat (winter and spring)

soft-white-wheatSoft White Wheat refers to the light color as the name suggests.  Soft wheat refers to the
starch granules that are small, round, and break apart easily.  Soft wheat generally has a lower protein content than hard wheat. Soft white wheat is ideal for flat breads, crackers, cereals, snack foods, pastries, pancakes, and cookies.

Hard White Wheat (winter and spring)

hard-white-wheatHard White Wheat is also light in color.  As the name suggests, the hard wheat, refers to the starch granules that are large and jagged shaped, so they fit tightly together.  This makes the kernel strong and hard crack or break.  Hard wheat generally has a higher protein content than soft wheat.  Hard white wheat has a naturally sweet flavor, so bakers can use fewer sweeteners, which makes it ideal for bread, Asian noodles, steam buns, and blended flours.

Hard Red Wheat (winter and spring)

hard-red-wheatHard Red Wheat is darker in color and has a slight reddish hue. As the name suggests, it is hard due to the large, jagged shaped starch granules that fit tightly together. It has a higher protein content than both soft and hard white wheat.  Red wheats are naturally less sweet and slightly bitter.  They are ideal for hard rolls, bagels, yeast breads, flat breads, and Asian noodles.

Durum

durum

 

Durum is a hard, light-colored grain that is very high in protein.  Durum is used to make semolina flour for pasta, bulgur, and couscous.

 

Regardless of the wheat variety, the milling process determines whether the wheat remains whole wheat or becomes a refined grain.

Jazz things up in the kitchen, and take advantage of living in Idaho by trying different recipes with each of the four wheat varieties grown in our state!  Not only will you experience the different flavors and textures, but you will receive the nutritional benefits wheat has to offer.

 

Written by University of Idaho Dietetic Student and MS Candidate,

Lauren Keeney

Resource: Idaho Wheat Commission
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The Shape of Food and the Influence on Children’s Food Preferences

Many child care providers can relate to children’s requests to have their sandwiches cut into squares or triangles.  Child care providers are all too familiar with young children eating only shells and macaroni noodles over spirals and spaghetti noodles. We often hear children’s demands for food in various shapes, but the question is whether their demand really makes a difference in their intake and preference for that food.

Researchers at the University of Idaho have found that it does!

Children who participated in the bread shapes study were offered four bread samples made from Idaho-grown hard white whole wheat flour.  Bread shapes included breadstick, knotted roll, cloverleaf roll, and butterflake roll. Bread was selected because it is a highly palatable food and may be less influenced by shape bias.   All shapes were standardized for uniformity in baking time with the only difference being the individual shapes.

bread-1

Breadstick

bread-2

Knotted roll

bread-3

Cloverleaf roll

bread-4

Butterflake roll

Children’s preferences for each bread sample was determined by a liking scale (yummy, yucky, just okay).  Children’s intake for each bread shape was determined by gathering the pre-weight and post weight of each bread sample.  Taste preference activities were video recorded to capture child behaviors. 

Child reported liking of the bread shapes were not consistent across all shapes.  The majority of children reported a high liking for the breadstick, while few children reported a high liking of the cloverleaf roll. Children’s intake of the bread shapes were not significantly different however, children consumed more of the breadstick by weight.

Videos showed that children frequently identified food as something they were familiar with, making statements such as: “This one looks like a hotdog.” “Mmm, I love breadsticks!” “Cupcake, cupcake, cupcake, hot dog!”  Children tended to show interest and positive responses to the bread shapes they were most familiar with (i.e. breadsticks). 

In young children, a single characteristic, such as shapes and their familiarity with that shape influences food selection, preference, and may affect intake. Caregivers who feed young children should recognize how a single characteristic, such as how food is presented can influence the foods liked and consumed by children.  Strategies such as explaining what the food is, how it was prepared, what it tastes like, and how to eat it can help children learn about different food and the various shapes in which food can be eaten. 

 

Written by University of Idaho Dietetic Student and MS Candidate,

Lauren Keeney

 

This project was funded by the Idaho Wheat Commission
For the full abstract see http://www.jneb.org/article/S1499-4046(16)30244-5/fulltext?rss=yes 
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Celebrating Whole Grains Month

Make Half Your Grains Whole!

The 2015-2020 Dietary Guidelines for Americans recommend half the grains you eat be whole grains.  What is a whole grain?  Whole grains contain all three parts of a kernel – the bran, germ, and endosperm.  The refining process generally removes the bran and the germ, leaving the endosperm.  According to the Whole Grains Council, without the bran and germ, nearly one quarter of the grain’s protein is lost and at least seventeen key nutrients are greatly reduced.

Benefits of Whole Grains

Whole grains, like whole wheat flour, have many health benefits.  According to the Idahowheat-9-27-16 Wheat Commission, not only do whole grains provide vitamins, minerals, and other nutrients to keep you strong and healthy, but whole grains also contain dietary fiber.
Fiber can help reduce your risks of diabetes, heart disease, stroke, and certain cancers.  Whole grains are loaded with nutrients that are packaged into a little kernel that will leave you feeling satisfied and full longer.

Enrich the Other Half!

While at least half of your grains should be whole grains, the remaining grains should be enriched.  Enrichment is the process of adding some nutrients after processing.  While fiber is not added back to enriched grains, iron and important B vitamins such as thiamin, riboflavin, niacin, and folic acid are added back.  The Idaho Wheat Commission recognizes bread products made from whole grains, enriched grains, or a combination of both to be nutritious and beneficial to health, while some provide more nutrients and dietary fiber than others.  A variety of options are available to please a diversity of taste preferences.  

Finding Whole Grains

To find whole grains, start by reading the label.  Any wheat bread labeled “whole wheat” must be made from 100% whole wheat flour.  Being brown doesn’t mean the bread is whole wheat, and being white may not mean the bread is made purely out of refined flour.  Check the ingredients list on the back.  If the first ingredient is whole wheat flour, you have a whole wheat grain product.

Add Whole Grains to Your Diet

If you’re looking to add more whole grains into your diet, change things up in the kitchen.  You can add whole grains to each meal by following these tips:

  • Read the ingredients.
  • Select bread labeled “whole wheat”.
  • Switch to whole wheat bagels, buns, tortillas, and pasta.
  • You can even substitute whole wheat flour into your desserts! Check Out the whole grain cookie recipe below.

 

Best Chocolate Chip Cookies

chocolate-chip-cookie-9-27-16

Note: Prep: 20 min, Cook: 10 min, Ready: 1 hour

Ingredients:

  • 1 cup butter, softened
  • 1 cup white sugar
  • 1 cup packed brown sugar
  • 2 eggs
  • 2 teaspoons vanilla extract
  • 2 cups whole wheat flour
  • 1 teaspoon baking  soda
  • 2 teaspoons hot water
  • 1/2 teaspoon salt
  • 1 cup semisweet chocolate chips
  • 1 cup walnuts (chopped)

Directions:

  1. Preheat oven to 350 F
  2. Cream together butter, white/brown sugar until smooth.  Beat the eggs in one at a time, then stir in the vanilla.  Dissolve baking soda in hot water.  Add to batter, along with salt.  Stir in flour, chocolate chips, and nuts.
  3. Scoop large spoonfuls and drop onto ungreased pan.
  4. Bake for 10 minutes in the preheated oven, or until edges are nicely brown
  5. Let cool for 30 minutes

 

Written by University of Idaho Dietetic Student,

Lauren Keeney

 

Resources:

  • Idaho Wheat Commission and Whole Grains Council
  • 2015-2020 Dietary Guidelines for Americans
  • Recipe: modified from allrecipes
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Celebrating World Breastfeeding Week 2016

Join Idaho’s Southwest District Health in celebrating

World Breastfeeding Week

wbw2016s

Children and Babies Welcomed! ~ Refreshments Will Be Provided!

Date: Friday August 5th, 2016

Time: 10:00 a.m. to 12:00 p.m.

Location: Southwest District Health ~ 13307 Miami Lane ~ Canyon Community Room ~ Caldwell, Idaho

For more information, call 208-455-5330

Check Out: Benefits of Breastfeeding

An Ida-Ore Sponsored Event
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Senior Health: Osteoporosis

What Is Osteoporosis? [1][2]

Osteoporosis is a disease of the bones, which literally means porous bone, where the density of bones is decreased to make bones weak and more likely to break. The inside of a normal bone looks like a honeycomb. If a person has osteoporosis, the spaces and holes inside this honeycomb become bigger, meaning the loss of bone strength and density.

bone

In 2015 the U.S. Centers for Disease Control and Prevention (CDC) reported that one-quarter of all American women aged 65 or older has osteoporosis and about 6 percent of men in this age group also suffer from the condition. Almost half (48 percent) of seniors had osteopenia (low bone mass), including 52 percent of women and 44 percent of men.

spine

Understand a Bone Density Test [3]

A bone mineral density (BMD) test is called a DXA or DEXA scan. It uses X-rays to measure the amount of mineral in the bones of the hip, spine, low back, and sometimes other bones. It is the only test that can diagnose osteoporosis. If any of the following conditions apply to you, consider talking to your doctor and ask if you should have a bone density test.

bone density

The National Osteoporosis Foundation (NOF) recommends that you have a bone density test if:

  • you are a woman age 65 or older
  • you are a man age 70 or older
  • you break a bone after age 50
  • you are a woman of menopausal age with risk factors
  • you are a postmenopausal woman under age 65 with risk factors
  • you are a man age 50-69 with risk factors

A bone density test may also be necessary if you have any of the following:

  • an X-ray of your spine showing a break or bone loss in your spine
  • back pain with a possible break in your spine
  • height loss of ½ inch or more within one year
  • total height loss of 1½ inches from your original height

Bone Health

What Your T-score Means. According to the World Health Organization (WHO):

  • A T-score of -1.0 or above is normal bone density.
  • A T-score between -1.0 and -2.5 means you have low bone density (osteopenia) but not osteoporosis.
  • A T-score of -2.5 or below is a diagnosis of osteoporosis.

Suggested Lifestyle Changes for Osteoporosis Treatment [4]

  • Exercise. Weight-bearing physical activity and exercises can strengthen bones and decrease the chance of a fracture. Try to do at least 30 minutes of exercise most days of the week.
  • Good nutrition. Eat a healthy diet and make sure you get enough calcium, magnesium, and vitamin D.
  • Eat plenty of vegetables and fruit. Potassium, magnesium, vitamin C and beta carotene (found in fruits and vegetables) have been associated with higher total bone mass.
  • Decrease your sodium intake. Avoid salty processed foods and fast food. Don’t salt your food before tasting it.
  • Quit smoking. Smoking cigarettes may speed up bone loss.
  • Limit caffeine intake.
  • Avoid alcohol or drink only in moderation.

Supplements for Osteoporosis Treatment [4]

  • A calcium/magnesium supplement. For seniors, calcium citrate is better because of its absorption. Magnesium is also an important mineral in the bone matrix. Note: foods that are high in fiber are generally high in magnesium.
  • Vitamin D supplement. Vitamin D promotes the absorption of dietary calcium, mineralization, and the maintenance of healthy and strong bone
  • Vitamin K supplement. Vitamin K is a fat-soluble vitamin that is most well-known for blood clotting. However, vitamin K is also helps activate certain proteins that are involved in the structuring of bone mass to building strong bones.

Don’t Let Osteoporosis Sneak up on You [5]

Osteoporosis is often called a “silent” disease because bone loss often presents itself without any symptoms at all and you cannot feel your bones getting weaker.

“Osteoporosis isn’t just your grandmother’s disease. We all need to take better care of our bones,” US Surgeon General Richard H. Carmona, MD, PhD said. “With healthy nutrition, physical activity every day, and regular medical checkups and screenings, Americans of all ages can have strong bones and live longer, healthier lives.”

To learn more, please contact a Registered Dietitian Nutritionist on the Idaho Academy of Nutrition and Dietetics website by clicking Find a RD.

Written by Idaho State University Dietetic Student,

Vanessa Yu

 

References:
  1. National Osteoporosis Foundation (NOF). “What is osteoporosis?” (n.d.). Retrieved from http://nof.org/articles/7
  2. Mundell, E. J. (Aug. 13, 2015). “1 in 4 senior women in U.S. has osteoporosis: CDC.” WebMD News from HealthDay. Retrieved from http://www.webmd.com/healthy-aging/news/20150813/1-in-4-senior-women-in-us-has-osteoporosis-cdc
  3. National Osteoporosis Foundation (NOF). “Having a bone density test.” (n.d.). Retrieved from http://nof.org/articles/743
  4. Weil, A. (n.d.). “Osteoporosis treatment.” Retrieved from http://www.drweil.com/drw/u/ART02042/osteoporosis-treatment.html
  5. Rockville (MD): Office of the Surgeon General (US). (2004). “Bone health and osteoporosis: a report of the surgeon general.” Retrieved from http://www.ncbi.nlm.nih.gov/books/NBK45513/
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Older Adults and Nutrient Deficiencies

One segment of the population that is experiencing substantial growth is older adults, those 65 years old and over. 

Adults

The US Census Bureau estimates that:

  • 1 in 5 people will be 65 years old or older by 2030
  • By 2050, there will be about 78 million older adults, almost one quarter of the population
  • 18 million of those will be 85 years old and up, which is also known as the “oldest old” population 

In this report the Census Bureau states, “since the oldest old often have severe chronic health problems which demand special attention, the rapid growth of this population group has many implications for individuals, families and governments”.1

Through the natural process of aging, without disease, the human body’s ability to absorb important nutrients changes.

  • Changes in the sense of smell and saliva secretions decrease the desire to eat, causing decreased caloric and nutrient intake.
  • Less hydrochloric acid is produced as aging occurs, creating a less acidic environment for iron and calcium absorption.2
  • Less intrinsic factor production and medications like PPI’s, H2 antagonists, and even metformin, limit the amount of vitamin B12 that is available for the body’s use.
  • Excessive alcohol intake can also limit the amount of available vitamin B12 3
  • Limited sun exposure and reduced kidney function make vitamin D less available for older adults.2

With decreased intake and absorption, deficiencies can occur and increase health risks in older adults. 

  • Vitamin D is not only important for the absorption of calcium and bone health, but it is important for muscle strength and balance. Weak musculature and poor balance can also increase fall risk with possibility of fracture; which puts older adults at greater risk.3 
  • Vitamin B12 deficiency has been associated with mood symptoms, such as depression, and cognitive impairment, like dementia.4

Addressing deficiencies early with supplementation can reduce the risk of chronic issues.   

Older Adults

Older adults need the same amount or more nutrients than their younger counterparts, but they require fewer daily calories.

  • Adults 50-70 years of age should get 600 IU of vitamin D per day
  • Those over age 70 should get 800 IU of vitamin D per day
  • Dosing of vitamin D should never exceed 4000 IU vitamin D per day
  • Adults over the age of 60 years old should get 2.4 mcg of vitamin B12 per day. It may be difficult to get this amount from food so supplementation may be necessary with the guidance of your doctor and your Registered Dietitian Nutritionist 5
  • Women over 51 and men over 71 should obtain 1,200 mg of calcium per day from food sources or supplementation with the guidance of your doctor and your Registered Dietitian Nutritionist. 

Eating nutrient dense foods becomes very important for their health and well-being.  This My Plate for Older Adults published by the Florida Cooperative Extension, is a good reference to encourage older adults to eat healthy nourishing foods first, stay active and add extra supplements to their diet for better health. 

Older Adult Plate

Registered Dietitian Nutritionists can be GREAT sources of information for this population to remain healthy and active. To learn more, please contact a Registered Dietitian Nutritionist on the Idaho Academy of Nutrition and Dietetics website by clicking Find a RD.

 

Written by Idaho State University Student,

Becky Woodhouse

 

References:
  1. https://www.census.gov/population/international/files/97agewc.pdf. Accessed April 19, 2016
  2. Robnett RH, Chop WC. Gerontology for the health care professional. 3rd ed. United States: Jones and Bartlett Publishers; January 22, 2014.
  3. Skarupski KA, Tangney C, Li H, Ouyang B, Evans DA, Morris MC. Longitudinal association of vitamin B-6, folate, and vitamin B-12 with depressive symptoms among older adults over time. American Journal of Clinical Nutrition. 2010;92(2):330–335. doi:10.3945/ajcn.2010.29413.
  4. Muir SW, Montero-Odasso M. Effect of vitamin D Supplementation on muscle strength, gait and balance in older adults: A systematic review and Meta-Analysis. Journal of the American Geriatrics Society. 2011;59(12):2291–2300. doi:10.1111/j.1532-5415.2011.03733.x.
  5. Institute N, Aging. Vitamins & minerals. https://www.nia.nih.gov/health/publication/whats-your-plate/vitamins-minerals. Accessed April 25, 2016.
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