Mitzi Dulan- America's Nutrition Expert » protein sources

5 Tips for Healthy Eyes

America's Nutrition Expert: Mitzi Dulan, RD, CSSD — Mon, 29 Mar 2010 11:00:52 +0000

As we learn more and more about the relationship between diet and disease, we’re realizing that good nutrition can help with many health concerns, at any age. A lot of research is being done with macular degeneration, a leading cause of blindness, to find ways to prevent this condition through proper nutrition.

In particular, lutein and zeaxanthin are two carotenoids related to beta-carotene that are actually found in the retinas of our eyes, acting as antioxidants to protect our cells from free radical damage. These two compounds also help to give fruits and vegetables like carrots, squash, peaches, and sweet potatoes their orange-yellow colors! Research has linked diets rich in these carotenoids to be associated with lower risks of macular degeneration. This area of research is also looking at a number of other dietary components shown to reduce the chances of developing this condition.

What You Can Do to Prevent This: Five Steps

1. Choose whole grains and foods rich in fiber. Many of these studies show that those who consumed a low-glycemic index diet (rich in complex carbohydrates) had a lower risk of developing macular degeneration. Limit your intakes of simple sugars like white breads and pasta, or make the switch to whole grain!

2. Up your antioxidant intake. Although lutein and zeaxanthin may be two of the most important antioxidants for eye health, they’re not the only ones! Vitamins C and E can also be protective nutrients with this condition. Increase vitamin C intake from citrus fruits & bell peppers, and find vitamin E in nuts, vegetable oils, and beans.

3. Eat a variety of protein sources. Including fish, nuts, and beans will help you get all of the protective nutrients for better eye health. Even eggs are a great alternative – their yolks are a rich source of lutein!

4. Include healthy fats and reduce saturated fats. Omega-3 fatty acids (DHA and EPA) can have protective effects on eye health, among other things. Focus on choosing more healthy fats like salmon, Hass avocados, and olive oil and cut down on your saturated fat intake to balance it all out.

5. Fill up on leafy greens – spinach, kale, and chard are all loaded with lutein and zeaxanthin, not to mention a whole host of other vitamins and minerals. Try simple steaming them or adding them to salads, or get creative and add them to your smoothies!

Assistance provided by Megan Skinner

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Protein Power: Your Guide to Greek Yogurt

America's Nutrition Expert: Mitzi Dulan, RD, CSSD — Tue, 16 Feb 2010 11:15:40 +0000

Now that you’ve heard about Greek yogurt, one of the newest protein superstars out there, the next step is figuring out which one to buy! Greek yogurt is really starting to make its mark in grocery stores, with new brands popping up all over the place. It is thicker, richer and nutritionally superior to most other yogurt since it is higher in protein and lower in sugar. It helps to keep you satisfied which is always important when you are trying to lose or maintain your weight. Let’s take a look at 5 of the more popular varieties and explore their nutrition facts.

Oikos (Plain, Non-fat)

8 oz serving
Calories: 130
Fat: 0 g
Carbohydrates: 9 g
Protein: 23 g
Sugars: 9 g
Sodium: 95 mg

Chobani (Plain, Non-fat)

8 oz serving*
Calories: 133
Fat: 0 g fat
Carbohydrates: 9 g
Protein: 24 g
Sugars: 9 g
Sodium: 107 mg

Fage (Plain, Non-fat)

8 oz serving
Calories: 120
Fat: 0 g
Carbohydrates: 9 g
Protein: 20 g
Sugars: 9 g
Sodium: 85 mg

Brown Cow (Plain, Non-fat)

8 oz serving*
Calories: 121
Fat: 0 g
Carbohydrates: 9 g
Protein: 23 g
Sugars: 9 g
Sodium: 91 mg

Greek Gods (Plain, Non-fat)

8 oz serving*
Calories: 80
Fat: 0 g
Carbohydrates: 13 g
Protein: 8 g
Sugars: 9 g
Sodium: 140 mg

*Note: All nutrition information has been calculated for an 8 oz serving in order to make an accurate comparison, but some of these brands are sold in 6 oz or 5.3 oz servings.

The verdict? Well, there can be big differences between protein and sugar content so make sure you read the labels. My top picks are Oikos, with the added bonus of being organic, and Chobani. Greek Gods has the lowest calorie content per 8 oz serving (1 cup), but also has the lowest protein and the highest sodium values.

Fage has the lowest amount of sodium, with 85 mg. This sodium value does tend to fluctuate a bit more between brands, so if you’re trying to reduce your salt intake, it’s definitely something to watch out for! Another thing to keep in mind is that the sugar content will increase with the flavoured versions – so you can also buy the plain and top it with your own fresh fruit instead. Always remember to read the Nutrition Facts tables on all products so that you can make an informed decision – don’t be fooled by any health claims!

What about you? Anything surprise you about their nutrition information? Which kinds of Greek yogurt have you tried?

With assistance from Megan Skinner

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3 Protein Superstars to Add to Your Grocery Cart

America's Nutrition Expert: Mitzi Dulan, RD, CSSD — Tue, 19 Jan 2010 20:32:58 +0000

We’ve all heard that including protein at every meal is one of the keys to lasting weight loss, keeping you fuller and less likely to reach for junk food. But if you think the only way to load up on protein is the classic meat-and-potatoes type dinner, you’ll be happy to hear that you actually have lots of options. Try one of these 3 nutritious gems for a protein boost to your meals and snacks.

1. Greek yogurt, or strained yogurt, is a thicker, creamier version of traditional yogurt, and is known for having significantly higher protein. It’s also lower in sugar/carbohydrates as well as sodium (as much as fifty percent less!) Its thick texture means that its often better than traditional yogurt for making dips, sauces or baked goods. Try it for your morning fruit and yogurt parfait for a delish creamy alternative.

2. Beans and lentils are no longer thought of as just for vegetarians and vegans, they are a great protein choice as an alternative to the standard meat choice at meals. Black beans, kidney beans, chickpeas and lentils can be added to most soups, pastas, salads, and even mashed for a quesadilla filling!

3. Quinoa is perhaps one of the most popular “super foods” as of late, and for good reason! This delightfully chewy grain is touted for being a complete protein source with all of the essential amino acids. Swap it for rice under a stir-fry, or just enjoy some roasted vegetables on top!

Check out my previous blog post #9. Top Ways to Lose Weight- Eat your protein at every meal!

What about you? Have you tried any of these? What are your favourite sources of protein for meals and snacks?

By Mitzi Dulan with research assistance from Megan Skinner.
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