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The Science Of Nutrition Pdf 134998 | Fc April 2017 03032017 (1)

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                        IOWA DEPARTMENT OF PUBLIC HEALTH’S 
                                                                                                               April 2017
                                                                                                    Volume 4, Number 4
                                                          A Healthy Living Newsletter for Seniors
                                          Go Green: Eat More 
                                          Potassium-Rich Foods
                                          The science writer, Bonnie 
                                           
                                          Liebman, uses simple language             How could you improve 
                                          to explain complex health                 those odds? Eat more foods 
                                          conditions. In a recent article for       with potassium; fruits and 
                                          Nutrition Action, she describes           vegetables are at the top of the 
                                          a stroke as a “brain attack,”             list (See chart below).
                                          similar to a heart attack. When 
                                          blood flow is blocked to critical         Most Americans eat too much 
                                          organs such as the heart, brain           sodium (salt), and it’s been very 
                                          and kidney, there are serious,            difficult to change that pattern. 
                                          possibly life-threatening,                Now there is strong, consistent 
                                          consequences.                             evidence that eating more 
                                                                                    potassium is just as important 
                                          High blood pressure raises                as eating less sodium when 
    Natural foods, like kale              your chances of having a heart            it comes to controlling blood 
    (pictured), are not high in           attack or stroke. Odds are,               pressure and lowering the risk 
    sodium (salt). More than 75           if you don’t have high blood              of stroke. 
    percent of the sodium in              pressure now, you will likely 
    the average American diet             develop it. Among people                  How? Scientists are still figuring 
    comes from processed foods.           who still have normal blood               out the details, but a diet rich in 
                                          pressure at age 55, nine out              potassium seems to blunt the 
                                          of 10 eventually end up with              effect of excess salt on blood 
                                          hypertension.                             pressure.
       POTASSIUM-RICH PRODUCE
       The American Heart Association advises people to get potassium from foods, especially fruits 
       and vegetables.
         •  Apricots        •  Kiwis            •  Broccoli                          •  Dried beans and peas
         •  Bananas         •  Prunes           •  Brussel sprouts                   •  Potatoes
         •  Cantaloupe      •  Raisins          •  Dark green leafy vegetables       •  Squash
         •  Citrus fruits                          (such as spinach and kale)        •  Tomatoes
                                   Hey—Is Anyone 
                                   Listening? 
                                   For decades now, health and nutrition experts have told 
                                   Americans to eat more fruits and vegetables. You may 
                                   be saying to yourself, “Enough, already! We got it.”
                                   Why are they so persistent? One reason is fruits 
                                   and veggies are packed with good nutrition. Another 
                                   reason—there’s been a lot of talk, but little progress. 
                                   Only about one in every 10 Americans eats enough 
                                   fruits and vegetables, according to the Centers for 
                                   Disease Control and Prevention (CDC). 
                                   Clearly, it isn’t working to just tell people to eat more 
                                   healthy produce. New strategies are needed.
  How can you incorporate more fruits and vegetables into your meals? Jump start your diet with a leafy 
  green and citrus salad recipe on page 4. 
                                      This is a promising strategy! 
                                   Make It Easier! 
                                   We love to snack, but healthy snacks were not always 
                                   easy to find or afford. Now, in grocery and convenience 
                                   stores across Iowa, it’s easier to find snack-packs of 
                                   veggies such as baby carrots and snow peas, small 
                                   containers of cut-up fresh fruit or canned fruits, and 
                                   individual servings of healthy guacamole and hummus.
                                   In the past, you were lucky to find a few bananas and 
                                   apples at local coffee shops and delis. Now, you can 
                                   find fresh fruit sharing space with sumptuous salads 
                                   and freshly squeezed juices. 
                                   As the food industry tries to meet the growing demand 
                                   for fresh produce, look for even more affordable, tasty 
                                   options to come on the market.
                                   Take Action Corner
                                   This month I will…
    2           Fresh Conversations is developed by: Iowa Dept, of Public Health http://idph.iowa.gov/inn 
                            Iowa Dept. on Aging http://www.aging.iowa.gov
      Ready-To-Eat Greens
      The Dietary Guidelines for 
      Americans recommends 
      eating more fruits and 
      vegetables, particularly 
      those that provide more 
      vitamins, minerals (such 
      as potassium) and fiber. 
      Dark leafy greens “fit the                            Caution!
      bill.” Many varieties of                             Don’t wash 
      greens are available—the                             packaged,                         Testimonial 
      most popular are collards,                           pre-washed 
      mustard greens, turnip                               greens. 
      greens, chard, spinach, and kale.                                          If motion is the potion for great 
      “Leafy greens” is a broad term for plant leaves eaten as a                 health, then Warren Messer has the 
      vegetable. The tastes and textures of leafy greens vary.                   correct recipe.
      Spinach and lettuce taste sweeter and are more tender, kale                “I’ve always been active,” the 
      and Swiss chard are tougher, and mustard greens have a                     72-years-young man says, carrying 
      more bitter flavor. Greens can be eaten raw or cooked.                     a big bag of apple cranberry walnut 
      Pre-washed and ready-to-eat bags of greens and salads are                  cookies into the Mount Pleasant 
      convenient and very popular. Add a little protein and you have a meal!     Fresh Conversations site. “These 
                                                                                 homemade goodies earned me a 
      But, is it safe to eat salad greens without washing? Yes. Food             proposal,” he jokes. 
      safety experts have determined that washing greens will not                Warren is not only a great cook, 
      make them cleaner compared to a commercial triple wash. It’s               he’s a good dancer. Nineteen 
      even possible that the additional handling may contaminate a               years ago his cardiologist wanted 
      package that was clean.                                                    to know what he did for exercise. 
                                                                                 “Square dancing—it’s my biggest 
                             Butterhead is a dark green lettuce                  accomplishment,” he told him. When 
                               that looks like a rosebud in greens.              Warren talks about dancing, his 
                                It’s harvested and packaged with                 bright eyes twinkle. He dances in 
                                  the roots still attached, so it                several states and believes it has 
                                   lasts longer in the store and in              allowed him to stay physically and 
                                     customers’ fridges.                         mentally strong. 
                                                                                  
                                 Greenhouse Greens                               Warren enjoys the Fresh 
                                                                                 Conversations program taught 
      It’s April and we’re anxious for fresh produce from gardens                by registered dietitian Elise 
      and farmers’ markets. There’s also a customer market that’s                Klopfenstein. It helps him keep his 
      hungry for Iowa produce year-round—and farmers are                         life compass set in the right direction. 
      responding. Hydroponic greenhouses are popping up on Iowa                  Warren credits “exercise, eating 
      farms to produce delicious salad greens and tomatoes during                right, attitude and church” for his 
      the winter. The produce crops diversify income and allow                   good health. “I’m the richest, poor 
      farmers to farm year-round. So, don’t be surprised if you see              man who ever lived—‘cause I’ve got 
      “Grown in Iowa” signs on butterhead lettuce in the middle of               good health.” 
      winter next year. It’s the real deal.
                                Information & resources for seniors with home & family questions
                                             ISU AnswerLine 1-800-262-3804                                          3
                                     Pick Your Greens                                                                      It’s Easy Being Green!
                                 Dressed with Citrus Vinaigrette                                                                 BROCCOLI                                 LETTUCE
             Greens Preparation                                                                                                  CABBAGE                                  MUSTARD GREENS
             Select any leafy green or mix                                                                                       COLLARDS                                 SPINACH
             of greens. Wash the greens                                                                                          ENDIVE                                   SWISS CHARD
             unless they are commercially                                                                                        KALE                                     TURNIPS
             pre-washed and arrange                                                                                        Across
             on a plate. Add pieces of                                                                                     4. _____ _____ leaves have red stems, stalks 
             your favorite fruit such as                                                                                        and veins, and have a beet-like taste.
             strawberry, orange, mango,                                                                                    5. _____ is a cruciferous vegetable which is 
             etc. Top with a citrus dressing.                                                                                   paler in color than leafy greens.
             Citrus Vinaigrette Dressing                                                                                   6. Dark green varieties of _____ like romaine 
             Basic Ingredients                                                                                                  and arugula tend to be crisp and slightly 
                •  In a bowl, pour 1/2 cup of olive oil. Add the                                                                bitter.
                     juice from one large lemon. Add the juice from                                                        7. _____ are famously used in Southern-style 
                     one orange. Adjust amounts of oil and juice to                                                             cooking, but the wide leaves can also be 
                     your preference.                                                                                           used as a wrapper instead of a tortilla.
                                                                                                                           9. _____ look like green little trees and are 
             Optional Ingredients                                                                                               rich in potassium.
                •  Chopped, fresh thyme                                                                                    10. If you buy _____ with the tops on, you get 
                •  Minced shallot or garlic                                                                                     two vegetables in one. The tops are tender 
                •  Honey, if lemon juice is bitter                                                                              and need less cooking than some other 
                •  Salt and pepper                                                                                              greens.
             Whisk together. Pour over salad and enjoy!                                                                    Down
                                                                                                                           1. There are two main varieties of _____; 
                                                                                                                                curly which has narrow curly outer leaves 
                                                                                                                                and broad-leaved which is also known as 
                                                                                                                                escarole.
                                                                                                                           2. _____ _____ have a peppery taste and smell 
                                                                                                                                a bit like mustard when cooking.
                                                                                                                           3. _____ leaves have a ruffled edge, and 
                                                                                                                                may range from green to purple to black 
                                                                                                                                depending on variety.
                                                                                                                           8. _____ is a versatile leafy green that is 
                                                                                                                                popular raw in salads or cooked in soups, 
                                                                                                                                pasta dishes and casseroles. 
                                                                                                                           References
                                      10. Turnips                                                                          American Journal of Physiology - Endocinology and Metabolism. 
                                      9. Broccoli                                                                            February, 7, 2017. DOI: 10.1152/ajpendo.00453.2016.
                                                                                                                           Bjork, Teresa. “Year-Round Greens.” Iowa Farm Bureau.com. Retrieved 
                                      8. Spinach                                                                             February 1, 2017. 
                                      7. Collards                                                                            https://www.iowafarmbureau.com/Article/YearRound-Greens
                                                                                                                           BMJ 2013; 346:f1378.
                                      6. Lettuce                                                                           Dow, Caitlin. “Got high blood pressure? This nutrient may help.” February 22, 2017. 
                                      5. Cabbage                                                                             NutritionAction.com. Retrieved February 22, 2017. 
                                                                                                                             http://www.nutritionaction.com/daily/heart-and-disease-cat/got-high-blood-pressure-
                                      4. Swiss Chard                                                                         this-nutrient-may-help/
                                      3. Kale                                                                              Liebman, Bonnie. “Eat More Potassium-Rich Vegetables.” October 4, 2013. 
                                      2. Mustard Greens                                                                      NutritionAction.com. Retrieved February 1, 2017. 
                                                                                                                             http://www.nutritionaction.com/daily/what-to-eat/eat-more-potassium-rich-vegetables/
                                      1. Endive                                                                            Liebman, Bonnie. “Lowering Blood Pressure: What to Eat to Lower Blood 
                                      It’s Easy Answers                                                                      Pressure. August 23, 2012. NutritionAction.com. Retrieved February 1, 2017. 
                                                                                                                             http://www.nutritionaction.com/daily/salt-in-food/lowering-blood-pressure/
                                       Food Assistance can help you buy healthy food in Iowa. Visit http://dhs.iowa.gov/food-assistance for more information 
                                       or contact your local Department of Human Services office. This material was developed by the Iowa Department 
                                       of Public Health and funded by USDA’s Supplemental Nutrition Assistance Program, an equal opportunity provider 
                   IDPH                and employer. If you wish to file a Civil Rights program complaint of discrimination, complete the USDA Program 
                   Iowa Department     Discrimination Complaint Form, found online at http://www.ascr.usda.gov/complaint_filing_cust.html, or at any USDA 
                   of Public Health    office, or call (866) 632-9992 to request the form. You may also write a letter containing all of the information                         Iowa Nutrition Network
                                       requested in the form. Send your completed complaint form or letter to us by mail at U.S. Department of Agriculture,                      PROMOTING HEALTHY LIFESTYLES
                                       Director, Office of Adjudication, 1400 Independence Avenue, S.W., Washington, D.C. 20250-9410, by fax (202) 690-
                                       7442 or email at program.intake@usda.gov.                                                                                                                          4
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