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Welcome to the Dietitian's Corner

Question:

Should my family skip ham and pork to avoid the swine flu? - Sara

 

Answer:

Dear Sara,

As the numbers of Swine Influenza {A (H1N1)} diagnosis increase so do concerns about how to protect our families. Fortunately, avoiding pork products is not necessary. According to the World Health Organization and U.S. Centers for Disease Control, it is safe to consume pork and pork products. The A(H1N1)  has not been shown to be transmissible to people through eating properly handled and prepared pork or other products derived from pigs. The influenza A(H1N1) virus is killed by cooking temperatures of 160 degrees F, corresponding to the general guidelines for the preparation of pork and other meat.

 

Raw pork is also safe from H1N1, Individuals handling raw meat of any kind should always take safe food handling precautions such as washing hands with warm water and soap after handling raw meat in order to avoid spreading bacteria found on raw meat to other foods and common household surfaces.

 

Follow these tips and guidelines from the USDA Food Safety and Inspection Service to safely handle and cook Pork.                                                                    

Raw Pork. Select pork just before checking out at the supermarket register. Put packages of raw pork in disposable plastic bags (if available) to contain any leakage which could cross contaminate cooked foods or produce. Take pork home immediately and refrigerate it at 40 °F; use within 3 to 5 days or freeze (0 °F).


Ready-Prepared Pork. For fully cooked take-out pork dishes such as Chinese food or barbecued ribs, be sure they are hot at pick-up. Use cooked pork within two hours (one hour if air temperature is above 90 °F) or refrigerate it at 40 °F or less in shallow, covered containers. Eat within 3 to 4 days, either cold or reheated to 165 °F (hot and steaming). It is safe to freeze ready prepared pork dishes. For best quality, use within 3 months.

 

Safe Defrosting
There are three safe ways to defrost pork: in the refrigerator, in cold water (in an airtight or leak-proof bag) and in the microwave. Never defrost on the counter or in other locations.

It's best to plan ahead for slow, safe thawing in the refrigerator. After defrosting raw pork by this method, it will be safe in the refrigerator 3 to 5 days before cooking. During this time, if you decide not to use the pork, you can safely refreeze it without cooking it first.

When microwave-defrosting pork, plan to cook it immediately after thawing because some areas of the food may become warm and begin to cook during microwaving. Holding partially cooked food is not recommended because any bacteria present wouldn't have been destroyed. Foods defrosted in the microwave or by the cold water method should be cooked before refreezing because they potentially may have been held at temperatures above 40 °F.

It is safe to cook frozen pork in the oven, on the stove or grill without defrosting it first; the cooking time may be about 50% longer. Use a meat thermometer to check for doneness. Do not cook frozen pork in a slow cooker.

 

Partial Cooking
Never brown or partially cook pork, then refrigerate and finish cooking later, because any bacteria present wouldn't have been destroyed. It is safe to partially pre-cook or microwave pork immediately before transferring it to the hot grill to finish cooking.

 

Safe Cooking
For safety, the USDA recommends cooking ground pork patties and ground pork mixtures such as meat loaf to 160 °F. Whole muscle meats such as chops and roasts should be cooked to 160 °F.

 

Sources:

Question:

Can you tell me how much fiber my family should be getting for good health? - Karen

 

Answer:

Dear Karen,

Dietary fiber is essential to overall good health and the health of the body’s digestive tract; however 9 out of 10 Americans do not get enough fiber. Including fiber in the diet is important for everyone. Children should be encouraged to choose whole grains, legumes (such as beans and lentils) and plenty of fruits and vegetables daily as sources of dietary fiber.

 

Insufficient fiber intake can increase your risk for many health problems, including constipation, high cholesterol, weight gain, irritable bowel syndrome, and even cancer of the colon.

 

However, scientific evidence links adequate fiber intake with a variety of health benefits, including treating and preventing constipation, hemorrhoids, and diverticulosis; decreasing blood cholesterol levels, which protects against certain forms of cancer; and increasing satiety to help control weight.

 

How much do you need?                                                                             

 

Adults: The National Academy of Sciences established an Adequate Intake (AI) level of 38 grams of total daily fiber for males 19 to 50 years of age and 25 grams for women in this same age range.
Children 3 to 18 years of age:
A simple formula can be used to determine the number of grams of fiber recommended per day for children:
Child’s age + 5 = Fiber grams per day
For example, a 5-year-old would need 10 grams daily (5 + 5 = 10), and a 10-year-old would need 15 grams (10 + 5 = 15).

Anyone gradually increasing the intake of dietary fiber should also consume more daily fluids, including water, juice, or milk.

 

Fiber-Rich Food Tips:
Beans and legumes are always a healthy choice, usually containing 6 to 7 grams of fiber per 1/2-cup serving (cooked). Plus, you can easily add them to just about any meal. Heated as a side, in soups or chili, added to salads, or in place of meat in a main dish, beans have a healthy combination of fiber, protein, and healthy fat that keeps you feeling fuller longer.
Try blending white beans into soups, mashed potatoes or pasta sauce!
Check the Nutrition Facts label under “Total Carbohydrates” for “Dietary Fiber” to find the number of grams of fiber per serving.

 

Question:

I have a 14 year old daughter who has started to jog about 35 minutes a day (a requirement for the high school field hockey team) she weighs only 95 pounds and I don't want her to loose any weight. Can you kindly make some food choice suggestions that will help her maintain her weight and keep up her energy? Thanks so much for your help. - Stacey

 

Answer:

Dear Stacey,

Thank you for writing in. I understand your concern and there are healthy ways to help your daughter maintain her weight or gain if it is necessary. If your daughter needs to gain weight, (she should be evaluated by her doctor or registered dietitian to find out if she is at an ideal body weight or underweight) than increasing her diet each day by 500 calories will help her to gain one pound in a week. If she only needs to maintain her weight at around 95 to 100 pounds than monitoring her weight weekly along with nutrient dense meals should be appropriate to keep her where she is.

Here are some tips to help her eat a nutritionally adequate diet and recommendations for post-work out snacks.

 

  • Eat several small meals a day every few hours, rather than three large ones. Six meals per day may be easier for her to tolerate.
  • Take advantage when she’s hungry. For example, if she’s hungrier in the morning, make breakfast the largest meal of the day.
  • Drink homemade milkshakes or commercial liquid drinks such as pre-made smoothies.
  • Have meals with the right balance of proteins, carbohydrates, and the right kinds of fat (such as unsaturated and monounsaturated fats, olive oil, canola oil, pistachios, almonds, walnuts, avocado).
  • Pack more nutritious calories in each serving. For example, you may add grated cooked eggs to mashed potatoes, ground chicken to soups and gravies, cheese in casseroles, eggs, and soups, and nonfat dried milk in soups, shakes, milk, and mashed potatoes.
  • If she gets too full too fast, try having more high-calorie foods or slices of foods as opposed to consuming the whole thing (raisins versus grapes, granola and Grape Nuts versus corn flakes, mango slices versus the whole mango).
  • Limit drinking beverages to a half-hour before and after a meal.
  • Snack: Nuts, dried fruits, and yogurt are good options. Have your daughter go to the supermarket with you to choose foods she will enjoy.
  • Have a nutritious snack before bedtime, such as a peanut butter sandwich or cereal with milk.

Post works-out snacks are important to refuel and repair muscle. The best snacks are high in carbohydrates, moderate in protein and low in fat:  

  • ¼ cup trail mix (nuts and dried fruits)
  • ½ turkey sandwich. Garnish with plenty of fresh lettuce and tomato to sneak in a serving of veggies.
  • Rice cakes are a versatile way to get in your much-needed carbohydrates. You can add proteins and fats to these snack cakes by topping them with peanut or almond butter, low-fat cottage cheese with fruit, or lunchmeat and cheese.
  • Greek yogurt has about 50 percent more protein than regular yogurt and is much lower in sugar, too. Mix in some mixed berries or peaches with a touch of honey.
  • Slice of cheese pizza
  • String cheese and high fiber whole grain crackers.
  • ½ Apple with 1 Tbsp America’s Choice® Kids Soy Butter
  • America’s Choice® Kids Whole Wheat Bagel with cream cheese
  • 8-ounces 1% milk

Wishing you and your daughter a successful and healthy school year!  

 

Sincerely,

Jacqueline Gomes

Corporate Dietitian, The Great A&P Tea Company

 

Question:

I know hand washing is an important way to keep germs from spreading, but is there a proper way to do it, and what’s the best way to get my kids to wash their hands? – Lori, Jackson, NJ

 

Answer:

Yes, according to the Centers for Disease Control and Prevention, hand washing is the single most important means of preventing the spread of infection in the United States and improper hand washing is responsible for 30% of all food borne illness.

 

Proper Hand Washing Technique

  1. Vigorously rub the surfaces of your soap lathered hands together for at least 20 seconds. 
  2. Thoroughly rinse with clean water.
  3. Dry with a clean towel or a paper towel and discard.

Getting Your Kids to Wash Well

 

Just like adults, kids should wash their hands with soapy water after going to the bathroom, playing with pets, and before eating or handling food, advises the United States Department of Health and Human Services. To help make it last 20 seconds every time, teach your child to sing the Alphabet Song once (if they know their ABC’s) or the Happy Birthday Song twice while they wash!

 

 

Question:

I was diagnosed with type 2 diabetes last year. I haven’t been able to make any real changes in my lifestyle; I feel like I don’t know where to begin – please help! – Norma, NY

 

Answer:

A diagnosis of any kind can be frightening; however starting in any area of your lifestyle is a step in the right direction. Don’t despair, here are some tips.
There is no one diet for diabetes, but people with diabetes should follow the nutrition guidelines in the Food Guide Pyramid, while paying special attention to carbohydrate intake.

 

Key principles are to:

  • Achieve weight control through reducing calories
  • Reduce intake of dietary fat (specifically saturated fat)
  • Individualize guidelines for carbohydrates based on the type of diabetes you have and the control of your blood sugar levels.

Changes in eating habits and increased physical activity help reduce insulin resistance and improve blood sugar control.

 

Eat meals at regularly scheduled times.

 

It’s important to eat your meals at regularly scheduled times to help keep blood sugar levels stable and to prevent overeating at the next meal. You’ll find that you have more energy and less hunger when you eat 5-6 small meals daily at the same time every day instead of 2 or 3 big meals.

 

Reduce the amount of dietary fat.

 

The current American Diabetes association guidelines advise that less than 7 - 10% of calories should come from saturated fat. These are the fats that raise LDL ("bad") cholesterol. Dietary cholesterol should be less than 200 - 300 mg per day. Additionally, intake of trans-unsaturated fats should be minimized. These are better known as partially hydrogenated oils. Reducing fat intake may help contribute to modest weight loss.

 

Keep protein intake in the range of 15 - 20% of total calories.

 

Choices low in fat are recommended such as nonfat dairy products, legumes, skinless poultry, fish and lean meats. To keep the cholesterol content in range, approximately 6 ounces of protein per day is recommended. A portion of poultry, fish, or lean meat is about the size of 2 decks of cards.

 

Carbohydrate choices should come from whole grains breads or cereals, pasta, brown rice, beans, fruits and vegetables.

 

Increasing dietary fiber is a general guideline for the entire population rather than specifically for people with diabetes. Portions and type of carbohydrate affect calories and is reflected by weight and blood glucose control. Learning to read labels for total carbohydrate rather than sugar provides the best information for blood sugar control.
Limit sources of high-calorie and low-nutritional-value foods, including those with a high content of sugars. Sugar-containing foods should be substituted for other carbohydrate sources (such as potatoes) instead of just adding them on to the meal.

 

A Registered Dietitian can help you best decide how to balance your diet with carbohydrates, protein and fat.

To find a diabetes teacher (nurse, dietitian, pharmacist and other health care professional), call the American Association of Diabetes Educators at 1-800-342-2382. If you want to find a dietitian near you, call the American Dietetic Association's National Center for Nutrition and Dietetics at 1-800-366-1655 or visit their Web site at www.eatright.org/find.html.

 

 

Question:

What is the difference between a “nutritionist” and a “dietitian”?

 

Answer:

The difference between a “nutritionist” and a “dietitian” can be confusing. The term “dietitian” and “Registered Dietitian” (RD) are often used interchangeably and are professionally regulated terms. For someone to call themselves a dietitian they must meet strict guidelines. A dietitian must have at least a 4 year college degree plus an internship program in nutrition. An RD must also pass a national boards exam and continue to update his/her knowledge through ongoing education.

 

Some states require a license for nutritionists. In those states that do not, just about anyone can call themselves a “nutritionist” regardless of any formal training. It is not a professionally regulated term; therefore there are no minimum qualifications for an individual to call themselves a “nutritionist.” Licensure or certification qualifies non-dietitians to practice in the field of nutrition without undergoing the same amount of training as a dietitian. For example, in New York, qualified individuals may obtain certification as a Certified Dietitian Nutritionist (CDN) and in Pennsylvania individuals can obtain licensure as a Licensed Dietitian Nutritionist (LDN). Those who receive licensure or certification have proven that they received nutrition training and passed an exam. They are also required to obtain ongoing education to maintain their credential.

 

Although an individual may hold the designation of LDN or CDN, it does not make them a dietitian. A dietitian will always carry the credential “RD”.

 

“The food and nutrition advice on this website is not meant to take the place of your primary care physician. We recommend that you ask your health care provider or registered dietitian for further information specific to your needs.”