Tag Archive for: diet

Let’s Talk About Potatoes

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By Taylor Hoeg, MS, RDN | Registered Dietitian Nutritionist

Potatoes are the star ingredient in a wide variety of dishes. Just some of the dishes utilizing potatoes include hashbrowns, mashed potatoes, baked potatoes, potato salad, potato pancakes, potato wedges, and gnocchi. Dishes containing potatoes are served during celebrations, family gatherings and holidays. If you are anything like me, potatoes can bring a sense of nostalgia. When I think about potatoes, I think about warm summer nights, waiting out by the grill for the baked potatoes to be done. I think about various thanksgivings, and the debate my family always had about mashed potatoes vs. whipped potatoes.  I think about my high school graduation party, and the happiness I felt eating my mom’s blue cheese potato salad. For many others and me, potatoes bring a sense of joy and are connected to memories. But as a dietitian, I have seen firsthand how potatoes, like many other foods, are misjudged. If potatoes are such a common food, why are they often misunderstood? To answer this question, we first must understand, what is a potato?

What is a Potato?

I am often asked, what is a potato? Is it a vegetable? Is it a carb or carbohydrate? Well, the short answer is both!

A vegetable is defined as “a usually herbaceous plant (such as the cabbage, bean, or potato) grown for an edible part that is usually eaten as part of a meal”.

A carb or carbohydrate is defined as “a type of macronutrient found in many foods and beverages. Most carbs occur naturally in plant-based foods, such as grains”.

Potatoes fit into both categories. Potatoes are considered a tubers root vegetable, which means a potato is the thick root of the solanum tuberosum or potato plant. The tuber is used by the potato plant to store carbohydrates and nutrients. This is why the potato is high in carbohydrates and various other micronutrients.

What is in a Potato?

Potatoes have both soluble and insoluble fiber. Soluble fiber has been linked to lowering blood cholesterol and blood glucose. Insoluble fiber is bulky and moves through the digestive system, helping to maintain regular bowel movements and prevent constipation.

Potatoes are high in Vitamin C. This is a water-soluble vitamin with a variety of health benefits. Vitamin C is an antioxidant and plays an important role in preventing certain cancers, cardiovascular disease and decrease inflammation. Also, Vitamin C plays an important role in the immune system, wound healing, and the absorption of dietary iron. Potatoes are also high in potassium. This is a mineral that is needed for nearly every bodily function. Just to name a few, potassium is necessary for kidney, heart, muscle, and nerve function.

Are Potatoes Unhealthy?

For most individuals, potatoes can be part of a healthy and balanced diet. As stated previously, potatoes contain a variety of nutrients linked to health benefits.

BUT, potatoes are often linked to the sources of saturated fat they are prepared in or topped with. Potatoes are often fried to create chips or fries, cooked with butter, or topped with cheese, butter, sour cream, and bacon. While fat is a healthy part of the diet, high amounts of saturated fat can be linked to elevated cholesterol and increase the risk of heart disease. That being said, potatoes themselves are not unhealthy. So, get creative! Look for a variety of cooking methods and toppings for your potatoes.

Where Can Potatoes be Found?

For those of us living in Arizona, red skin potatoes and russet potatoes are in season from April to July. Keep an eye out for these potatoes at your local farmer’s market!

Otherwise, a variety of potatoes can be found in most grocery stores. Potatoes are grown in nearly every state in the United States. So, they are not in short supply.

Potato Recipe Ideas

Oven Roasted Potatoes and Vegetables

These potatoes can be enjoyed at breakfast, lunch and dinner! They are also delicious as leftovers.

6 servings

Time: 1 hour, 10 minutes

Ingredients:

  • 4-6 medium russet potatoes, diced (about ½”)
  • 1 medium zucchini, diced (about ½”)
  • 1 large red bell peppers, diced (about ½”)
  • 1 large yellow, diced (about ½”)
  • ½ large red onion, diced (about ½”)
  • 2 cloves of garlic, minced
  • 3 Tbsp of olive oil
  • 1/2 tsp onion powder
  • 1/2 tsp chili powder
  • Salt and pepper to taste

Instructions:

  1. Preheat oven to 400 degrees F.
  2. Combine produce (potatoes, bell peppers, zucchini, onion, garlic) in a large bowl, with olive oil and seasoning, and combine.
  3. Place produce on baking sheet.
  4. Place baking sheet in oven for 45-60 minutes (or until produce is tender), stirring after 30 minutes.
  5. Enjoy!

Blue Cheese Potato Salad

12 Servings

Time: 45 minutes

Ingredients:

Potato Salad

  • 3 lbs. red skin potatoes, diced (about ½”)
  • 4 tbsp olive oil
  • 2 cloves garlic, minced
  • 3/4 large white onion, diced
  • 1 tbsp balsamic vinegar

Blue Cheese Dressing

  • 1/2 cup plain Greek yogurt
  • 1/4 cup mayonnaise (can use low fat)
  • 5 oz blue cheese
  • 2 tbsp sour cream
  • 1 ½ tbsp horseradish
  • Pepper to taste

Instructions:

  1. Preheat oven to 450 degrees F.
  2. In large bowl, combine potatoes, 3 tbsp olive oil, garlic, salt and pepper.
  3. Arrange potatoes in single layer on baking sheet, and place in oven for 35 minutes, or until potatoes are tender.
  4. Meanwhile, in large skillet place 1 tbsp olive oil, and onions on low-medium heat for 30 minutes, stirring occasionally. After 30 minutes add balsamic vinegar. Continue cooking for 1-2 minutes, or until vinegar evaporates.
  5. Dressing: In small bowl, combine Greek yogurt, mayonnaise, blue cheese, sour cream, horseradish, and pepper.
  6. Lastly, combine potatoes, onions, and dressing.
  7. Enjoy!

Have questions about your diet? Schedule an appointment with a NOAH Registered Dietitian today to help kick-start your health journey.

Traditional / Heritage Diets

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By Jason Pawloski, RDN | Registered Dietitian

There is no one single diet or style of eating that works for all! For many, one important thing to consider when eating healthfully is honoring some of the traditions of your upbringing or family history.

This may mean preparing common meals that your family and ancestors used to eat. For others, this might mean finding new and creative ways to implement some of the food staples into your current meal choices in a new way, even by just one ingredient at a time.

Rather than focus too much on the difference between traditional diets, let’s focus more the similarities found in many of these different dietary models.

One of the leading groups that illustrates and helps us appreciate this topic is the non-profit Oldways Cultural Food Traditions.

Implementing traditional diets can be a great way to make healthful changes when one is trying to improve their health. Whether you’re interested in addressing current health concerns or trying to prevent health problems from occurring later, traditional diets can be a great model to follow.

Common Features of Different Traditional/Heritage Diets

  • Focus more on plant-based foods (fruits, vegetables, grains, etc.) and including a variety of different food groups (lean proteins, including fish and seafood, and legumes)
  • Different spices and herbs
  • Different types of rice and beans
  • Locally sourced, minimally/non-processed foods

Traditional/Heritage Diets – Common Food Staples

  • African Heritage diet – leafy greens, root vegetables, sweet potatoes, whole grains
  • Asian Heritage diet – fish/seafood, soy foods, nuts/peanuts, vegetables
  • Latin American diet – beans, corn, chili peppers
  • Mediterranean diet – commonly eaten in nations that border the Mediterranean Sea
  • Native American – beans, corn, squash, potatoes, tomatoes, chili peppers, cacao
  • The Nordic diet – fish, whole-grain cereals, fruits/berries, legumes (beans and peas)

Have questions about your diet? Schedule an appointment with a NOAH Registered Dietitian today to help kick-start your health journey.

How to Maximize Your Appetite

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By Maggie Hensley, RD | Registered Dietitian

Appetites, like bodies, are complicated and can be affected by a huge variety of factors. It is inevitable that fluctuations in appetite will happen due to chronic medical conditions, illness, mental health issues, and certain medications. Even when we have little to no appetite, it’s crucial to give our body the energy and nourishment it requires. For short term episodes of poor appetite, here are a few creative tips you may want to check out.

Scent – A somewhat non-conventional way to increase appetite is through the nose. Often fragrant smells can remind our bodies that we haven’t eaten in a while. Popping some popcorn, baking some cookies, or even lighting some food scented candles can help.

Liquids – When low appetite makes it hard to even think about eating anything, liquids are usually the way to go. They are easier to consume, better tolerated, and feel less like we’re forcing ourselves to eat. An added bonus is that protein shakes or fruit smoothies are usually easy to prepare and can be taken on-the-go.

Downsize your meals – Smaller, more frequent meals work in a similar fashion. If you are feeling overwhelmed by the thought of a large meal, having 4-6 quick, easy to eat snacks (granola or protein bars, trail mix, a piece of fruit) can be a more realistic goal.

Enjoy a meal with someone – If possible, eat with others. We tend to eat more when we get together with friends or family.

Consume foods you enjoy – Focusing on preferred foods is another good short-term option. Eating a favorite food can be a good safety net until appetite returns to normal and more variety can be reintroduced. This can be especially helpful during times of grief, depression, and other high stress times. Eating something is always better than not eating at all.

Incorporate higher calorie options – If concerns about unintended weight loss arise, focus on incorporating calories and protein into meals/snacks that are already consumed.  For example, cook with butter, use whole milk instead of skim, or add some unflavored protein powder to soups.

Listen to your body – Lastly, the two strategies that I recommend the most are eating consistently and reconnecting with our own hunger cues. Eating consistently helps our bodies feel safe (that we can be trusted to give it what it needs when it needs it) and keeps our metabolism stable. It is easier said than done as our hunger cues are often subtle. It is all too easy in our culture of busy schedules, social commitments, and lots of distractions to lose touch with the hints that we are hungry. This will usually lead to eating when we feel so hungry that we overeat.

If a low appetite persists for a long time, please check in with your NOAH provider. They can refer you to one of NOAH’s Registered Dietitians, the resident experts in nutrition science and who are conveniently located at all the NOAH clinics.  

Fiber and Your Colorectal Health

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By Stephanie Olzinski, MS, RDN |Nutrition Supervisor

Fiber is an important nutrient. But why is it important and what can we eat for more fiber are common questions.

Simply put, fiber helps keep us ‘regular’ going to the bathroom more frequently. That is a good thing! When we are regular, stool spends less time in the large intestine. That means less chance of harmful bacteria or carcinogens (substance capable of causing cancer) building up. In a study, The American Medical Association found that when 1,500 patients with early-stage colorectal cancer began eating more fiber-rich foods, it reduced their risk of dying from colorectal cancer by 20%!

Good Sources of Fiber

  • Beans
  • Lentils
  • Oats or oatmeal
  • Nuts
  • Seeds
  • Fruits and vegetables
  • Whole grains or whole wheat products like wheat bread and wheat pasta

A good tip for determining what foods are a good source of fiber is to read the nutrition facts label on products. Grab a package of bread at your house or the next time you’re in the grocery store – if the line for fiber says one serving contains at least three grams of fiber per serving, then it’s a good source of fiber. You can also look for 100% whole wheat as the first ingredient. 

Daily Fiber Intake

Fiber recommendations are different for everyone depending on age and any other medical conditions. In general, achieving an intake of over 20 grams of fiber per day is recommended. Start by trying to add just one extra fiber source daily, like switching to oatmeal for breakfast or adding a larger serving of vegetables at dinner. Not only does a gradual approach make it easier to adapt to new eating habits over time, introducing fiber into your diet slowly prevents bloating and cramping sometimes associated with increased fiber intake.

Kickstart your new eating habits with these tasty, fiber-rich, recipes:

Pozole Verde with Chicken

Pozole Verde with Chicken - A Good Source of Fiber

Hominy is a product of corn and is considered a grain. Low in fat and high in fiber, it has a similar taste to corn though the texture is much different. A main staple in Mexican cuisine, hominy is highlighted in this flavorful soup. We’ve taken it to another level by using chicken instead of the traditional pork shoulder. Also, add in those veggies for an added nutrition benefit and this hearty soup will be a crowd pleaser on any table.

Summer Black Bean and Rice Salad

Summer Black Bean and Rice Salad - Good Source of Fiber

This cold salad is perfect for a warm spring day! It’s packed with protein, high in fiber and delicious flavors that will rock your taste buds. Make this dish ahead of time and keep refrigerated until it’s time to serve! Make this recipe even more fiber-rich by choosing brown rice over white.

Avo-Mango Smoothie

Avo Mango Smoothie - Good Source of Fiber

The bright flavors of the mango and the creaminess of the avocado and banana is a perfect match. Plus you get some amazing health benefits from this smoothie that make it a yummy treat for anyone!

Drink Plenty of Water

Speaking of helping things move through your digestive tract, it is extremely important to drink more water once you start increasing your fiber intake. Constipation can be an unwelcome side-effect of consuming fiber without being sufficiently hydrated. Most people require a minimum of 64 ounces of water per day. You can use the same gradual method here and start by drinking one extra glass or bottle of water each day. It can also be fun to get a special water bottle for yourself, or set a reminder on your phone to remember to take a few extra sips of water throughout the day.

While making just a couple adjustments to your diet can impact your colorectal (and overall) health; there are many other factors like age, family history… that contribute to your risk of colorectal cancer. The next step after prevention is detection. If you are age 50 or older and at average risk for colorectal cancer, NOAH providers recommend you begin your regular screenings now.  It just might save your butt.

10 Bright Ideas for Weight Loss

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By Kahti Paydar, RDN | Registered Dietician

Are you finding yourself wanting to lose weight?  Do you feel your weight loss New Year’s resolution got off to a late start?  Believe it or not, there’s still time to achieve your health goals!  Make small, gradual, and realistic changes that will build upon one another, creating a healthier future.  Start today by reviewing these strategies to help you control your weight:

1. Think “choose well” not “diet.”

Instead of trying to starve yourself, choose foods that allow you to fill up on fewer calories.  These are foods that are:

  • Minimally processed
  • High in fiber
  • Low in fat and sugar

Examples include fruits, vegetables, cooked whole grains such as barley, oatmeal, buckwheat bulgur (cracked wheat), quinoa, millet, wild rice and brown rice and legumes for protein. Always pick leaner choices such as white breast meat of poultry (without skin), pork loin, lean beef (eye of round roast and steak, sirloin tip side steak, top round roast and steak, bottom round roast and steak, and top sirloin steak), legumes, and seafood.  Prepare these items with little added fat.

2. Don’t skip breakfast.

Starting the day with a high fiber, low fat breakfast will help you consume fewer calories the rest of the day.  Never skip breakfast!

3. Only eat when you are hungry.

Avoid eating to relax, cure boredom or overcome depression.  These are emotions that trigger a desire to eat. Instead, brainstorm better ways to distract, calm, comfort, and nurture yourself without turning to food.  Take a walk or call a friend.

4. Snack for better health.

  • Snack only when hungry.
  • Instead of packaged snacks, think “out of the bag” and enjoy fresh fruits and vegetables with low fat dips or fat-free, light yogurt.  Baked potatoes, sweet potatoes and oatmeal also make great snacks.

5. Limit sugar & refined starch.

  • Limit the amount of foods you eat that contain added sugars.
  • Limit refined starch foods that are made with flour and are low in fiber.  Fill up instead with high-fiber choices such as corn, potatoes, yams, lima beans, peas, dried beans, and whole grains.

 6. Use less fat when cooking.

  • Prepare foods using lower-fat cooking methods such as baking meats on a rack, broiling. Grilling, roasting or steaming instead of frying.
  • Eliminate “extra” fats.  Trim visible fats from meats.  Rinse cooked ground meat.  Remove skin from poultry.

7. Be a smart shopper.

  • Avoid shopping when tired or hungry as that’s when you’re more likely to walk away with unnecessary impulse buys.
  • Fill grocery carts 2/3 full of whole foods instead of convenience foods.  These include fat-free dairy, fruits, whole grains, vegetables, seafood, chicken, and lean cuts of meat.
  • Spend most of your time in the produce section of the store.  Buy plenty of fruits and vegetables.  Aim for 8-10 servings of fruits and vegetables each day.
  • Follow these storage tips to keep produce fresh longer.

8. Be a little adventurous.

  • Be adventurous and expand your range of healthful food choices.
  • Buy a low-fat cookbook to help you modify traditional high-fat favorites, and to introduce quick healthful dishes.

9. Take care when eating out.

  • When you eat out, choose soup and salad or smaller dishes that are low in fat.
  • Ask for sauces and dressing on the side.
  • If portions are large, take half home.

10. Try to make exercise fun.

  • Take up several aerobic activities that are enjoyable, such as an aerobics class, walking, bike riding, swimming, running, hiking, tennis, softball, etc.
  • Work out aerobically at least an hour a day, five or six days a week.
  • Include weight lifting, also known as resistance training, three to four times a week.
  • Celebrate your effort by determining the number of calories used in your workout.

Getting Started with Meal Planning and Meal Preparation

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By Mina Goodman, Registered Dietitian

If you’ve been wanting to follow a healthier diet or eat less, change is possible! According to National Institutes of Health behavior change expert Dr. Susan Czajkowski, there are decades worth of research showing that certain strategies can make changing habits easier. Here, I will walk you through some tips for meal planning and prepping that I like.

Back to the basics

If you haven’t heard of MyPlate before, it’s a simple way to get started with meal planning. The idea is ideally half your plate at meals and snacks is full of fruits and vegetables, with the other half split between protein (ideally lean protein, meaning lower in fat) and carbohydrates or starches (ideally high in fiber meaning starchy vegetables, whole grains, or more fruit). This can also help guide recipe choices, shopping lists, and help you assess your pantry and refrigerator to ensure that half your ingredients are fruits and vegetables!

Keep track

Whether it’s pen and paper, computer documents, phone notes, or an app, try to keep a running list of snacks, recipes, or meal combinations that you and your family enjoy. The idea is that you can create a cycle of recipes or items for your grocery list that you can come back to each week instead of starting from scratch every time.

Create a system

The best system is the one that works for you, but here are some ideas to start with. There are many ways to plan your meals and snacks like searching online for pre-made meal plans from reputable sources such as the American Heart Association, American Diabetes Association, or a local government or educational site ending with .org, .gov, or .edu. You can also search meal planning and prep strategies on video browsers such as YouTube.

  1. Make a list. Compile a list of recipes from cookbooks, websites, or write down the names of the one you know by heart. You can search for key words such as heart healthy, vegetarian, low carb, or low fat.
  2. Pick your recipes. Decide how many recipes you want to cook each week or each month, then set aside a realistic amount of time. You may want to start with 1 recipe per week and double the recipe, so you have a few leftover meals. Or if you’re already cooking, try set aside extra time to make a few extra meals. It will all depend on your schedule and preferences.
  3. Grocery shopping. Make a grocery list, either pen and paper or digital. I like to use the app Google Keep since it is free, and you can access on desktop or mobile. On an app like this, I can create the list, share it with others and have others able to edit the list in real time, and what I like best is that you can copy and paste ingredients from a website directly into a check list, making the whole process fast and easy.
  4. Give yourself feedback. I recently started doing this and it has been a helpful reminder on how the week went. I keep an excel spread sheet (again this can be done anyway you find easy) where I record the recipes that I prepared each week and then a notes section with what went well and what was challenging. For example, if I am trying to cook multiple recipes on Sunday to avoid cooking during the week, I might realize that I don’t have enough oven space, stove top space, or baking dishes to get it all done. Or I might notice that the recipe made too much or not enough. These notes can help prevent me from making the same mistakes again.

Wherever you choose to start know that there is no right way to meal plan or prep. Getting started is always the right move! If you are interested, learn more about our Nutrition Services or make an appointment today.