Tuesday, May 24, 2016

Check Out the New Food Label Changes!


Check out the new food label approved by the FDA.  While keeping the iconic nutrition label look, font sizes are increased for calories, servings per container, and serving size. Additionally, “calories” and “serving size” fonts will be bolded.  On the footnote, % Daily Values (% DV) will have an actual amount in addition to the % value to help consumers understand this nutrition info in the context of total daily intake. Also on the foot note, Vitamin D and potassium are now required to appear along with calcium and iron; vitamins A and C no longer required, but may be voluntarily provided. “Calories from fat” is being removed secondary to research showing type of fat is more important that the amount. It is important to note serving sizes are based on amounts of food and beverages people actually consume, not the amount they should be consuming. Packaged foods with between 1-2 servings are now required to be labeled as one serving because people typically consume the entire package in one sitting.  Larger packages will have two columns of nutrient info – one for “per serving” and one for “per package”.  And my personal favorite update to take place: a line for “added sugars” will be un the total sugar as part of the carbohydrate breakdown. Changes are set to made by July 26, 2018 (manufactures with <$10 million in sales will have an additional year to comply).
                                                         Old                                                New       

Thursday, May 19, 2016

The Dirty Dozen & Clean 15

Ever wondered if buying organic really is worth it? The slight price increase at most places makes the decision easy not to. Well the Environmental Working Group (EWG) has made the decision easier for us all. Of the nearly 7,000 produce samples tested by the USDA in 2014, 75% contained pesticide residues (on the final edible portion after washing, peeling, etc).  In order to help people choose organic without breaking the bank, the EWG has compiled a list of the fruits and vegetables that test the lowest and highest for pesticide residues.  Produce with the highest pesticide load is dubbed the “Dirty Dozen”. When buying produce from this list, choose organic if available. The produce least likely to hold on to pesticide residue has earned the name of “Clean Fifteen”.  For this list, it’s okay to choose conventionally grown instead of organic.  As always, though, it is important to wash any produces before consuming. The EWG retest produces and updates the list yearly. Check them out for 2016:

       The Dirty Dozen
       1.      Strawberries
       2.      Apples
       3.      Nectarines
       4.      Peaches
       5.      Celery
       6.      Grapes
       7.      Cherries
       8.      Spinach
       9.      Tomatoes
       10.  Sweet bell peppers
       11.  Cherry tomatoes
       12.  Cucumbers

       The Clean 15
       1.      Avocados
       2.      Sweet corn
       3.      Pineapples
       4.      Cabbage
       5.      Sweet peas (frozen)
       6.      Onions
       7.      Asparagus
       8.      Mangos
       9.      Papayas
       10.  Kiwi
       11.  Eggplant
       12.  Grapefruit
       13.  Cantaloupe (domestic)
       14.  Cauliflowers
       15.   Honeydew melon

Save the Date: Open House and Nutrition Seminar

Hey guys, save the date for this upcoming Open House and Nutrition Seminar: 
Learn from our Registered Dietitian and Personal Trainer.
FREE BMI Screenings & Door Prizes
Tour the new wellness gym. 
RSVP TODAY!


Tuesday, May 10, 2016

Taco Tuesday

As I reminisce on the delight of Cinco de Mayo, the weekly celebration of Taco Tuesday comes to mind. Any excuse to drink a margarita and eat Mexican food is fine by me; all in moderation of course. However, calories and fat can add up quickly, especially with sugary drinks and chips and dip.  If Taco Tuesday is a weekly celebration for you, try these simple tips to enjoy in a more nutritious way:
  • Cook at home – this way you know exactly how the food is prepared and all ingredients going into each item
  • Use lettuce wraps instead of tortillas or simply have a taco salad with salsa for dressing – tortillas often contain a surprisingly high amount of calories and fat, particularly trans fat
  • Ask for vegetables to dip with salsa or guacamole at restaurants
  • If a margarita is necessary, ask the bar tender if they have a skinny or lite version. If the answer is no, ask them to create one with just lime juice and a tad of simple syrup
  • Don’t be afraid to order off the menu – everything you see on the menu is the inventory they have in the kitchen
  • Always choose grilled over fried
  • Use portion control – share an entrĂ©e with a friend or put half away before eating to have for lunch the next day

iFeliz Martes!

Wednesday, May 4, 2016

Grocery shopping with a Dietitian

http://myemail.constantcontact.com/Have-you-ever-wondered-what-a-Dietitian-eats--.html?soid=1102593834322&aid=Pl9J43Iww00




Grocery Store Tour  with a Registered Dietitian 

Learn how to shop healthy with a Dietitian:
  • How to navigate food labels & ingredient lists
  • Decode health claims on packaging 
  • Optimize your grocery list
  child_buying_fruit.jpg
Offering two dates:
May 18th 6:30 PM Target on Siegen Lane
May 19th 12:00 PM Target on Siegen Lane 

$10 per person. Space is limited. 
(225-767-4440 or ErinK@dutchpt.com)
Erin King, RD, LDN will guide you through the aisle of the grocery store offering tips and educating you on how to read labels and identify what items are actually healthy so that you can make the best choices for you and your family. 
www.DPTHealthManagement.com | www.DutchPT.com