Nutri News December 2022
This month theme is the colors of health!! You will find articles about: • The importance of a colorful diet “Eat the Rainbow” • How is biotechnology is affecting our foods • What is intuitive eating and how it can help you recognize and be more sensitive to your body’s hunger and satiety signals • Delicious and colorful vegan recipes in the lunch box! • What’s the hype behind Phytochemicals, are they really that important? Let me answer that for you, YESSS!! • Have you seen those foods that claim to be gluten “free” and have wonder what gluten is and if you should care whether your food is gluten free, check our myth busting article to find out more • The holidays are coming and with that all the delicious foods we like to indulge on, but beware “SALT” check out our international collaboration about salt and salt substitutes • “Ditch the dietary supplements and eat whole foods instead” What are the effects of supplement vs whole foods in sports performance • Have you been feeling tired and down recently? you might have a vitamin D deficiency, check out our essential guide to vitamins and minerals article to learn more about the role of magnesium and vitamin D in our mood, sleep, and overall health This month’s student spotlight is Lindsey Cedeno Ortiz, check what she has to say in page 12! For this month interview, we have Dr. Catherine Christie, recipient of the Academy of Nutrition and Dietetics Medallion Award. This is an interview you won’t want to miss!!!! If you are looking to make an impact on campus as well as in the community, look for the fliers highlighting volunteer opportunities. These amazing programs are always looking for more volunteers. It is amazing the difference we can make when we all work together for a better and healthier tomorrow. Happy reading!
This month theme is the colors of health!!
You will find articles about:
• The importance of a colorful diet “Eat the Rainbow”
• How is biotechnology is affecting our foods
• What is intuitive eating and how it can help you recognize and be more sensitive to your body’s hunger and satiety signals
• Delicious and colorful vegan recipes in the lunch box!
• What’s the hype behind Phytochemicals, are they really that important? Let me answer that for you, YESSS!!
• Have you seen those foods that claim to be gluten “free” and have wonder what gluten is and if you should care whether your food is gluten free, check our myth busting article to find out more
• The holidays are coming and with that all the delicious foods we like to indulge on, but beware “SALT” check out our international collaboration about salt and salt substitutes
• “Ditch the dietary supplements and eat whole foods instead” What are the effects of supplement vs whole foods in sports performance
• Have you been feeling tired and down recently? you might have a vitamin D deficiency, check out our essential guide to vitamins and minerals article to learn more about the role of magnesium and vitamin D in our mood, sleep, and overall health
This month’s student spotlight is Lindsey Cedeno Ortiz, check what she has to say in page 12!
For this month interview, we have Dr. Catherine Christie, recipient of the Academy of Nutrition and Dietetics Medallion Award. This is an interview you won’t want to miss!!!!
If you are looking to make an impact on campus as well as in the community, look for the fliers highlighting volunteer opportunities. These amazing programs are always looking for more volunteers. It is amazing the difference we can make when we all work together for a better and healthier tomorrow.
Happy reading!
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Yellow/Orange fruits and vegetables like<br />
yellow and orange peppers, squashes, carrots,<br />
pumpkins, oranges, lemons, bananas, and<br />
sweet potatoes. Their color comes from<br />
alpha- and beta-carotene, which are<br />
antioxidants that help the body decrease<br />
blood pressure and prevent hypertension.<br />
They also have a large amount of B vitamins,<br />
vitamin C, vitamin A, iron, potassium, and<br />
calcium, which are great for boosting all the<br />
systems of the body.<br />
Green fruits and vegetables include brussels<br />
sprouts, green apples and grapes, broccoli,<br />
kale, cabbage, salad greens, sprouts, limes,<br />
and Swiss chard. Green produce has many<br />
unique phytonutrients, such as isocyanate,<br />
sulforaphane, and indoles, and they contain<br />
vitamins K, A, and C. Minerals found in greens<br />
include potassium, iron, and calcium, all of<br />
which are needed for heart health, blood<br />
health, and bone health. Greens also have a<br />
lot of fiber that can improve GI health and<br />
boost gastric motility.<br />
White fruits and vegetables are often<br />
forgotten, but they are important for getting<br />
vitamin E, B vitamins, vitamin C, vitamin K, and<br />
minerals, such as calcium, potassium, and<br />
magnesium. Examples of this variety include<br />
garlic, onion, parsnip, cauliflower, fennel,<br />
cabbage, and turnip. What makes this color<br />
group special is that they contain flavonoids,<br />
which are compounds like kaempferol,<br />
anthoxanthins, and quercetin that greatly<br />
benefit human health by fighting off harmful<br />
substances within the body.<br />
With this new information, adding all of these<br />
new fruits and vegetables into your diet can<br />
feel overwhelming, especially because 8 out<br />
of 10 of us are lacking in our phytonutrients.<br />
However, there are a ton of ways that you can<br />
improve your intake of these essential<br />
phytonutrients! Some of these tips are:3<br />
1.Have ready-to-eat produce easily accessible<br />
in the fridge<br />
2.Try prepackaged vegetable mixes and<br />
salads<br />
3.Add vegetable fixings to sandwiches, pizzas,<br />
soups, and casseroles<br />
4.Pack fresh/dried fruits or vegetables and<br />
dips for quick snacks<br />
These are just some quick tips to help<br />
increase your overall intake of healthy fruits<br />
and vegetables and get you the healthimproving<br />
effects of phytonutrients! It is not<br />
realistic to be perfect all the time and have a<br />
colorful fruit or vegetable at every meal.<br />
However, with small changes, you can create<br />
habits over time, and it becomes easier and<br />
easier to eat the rainbow!<br />
Resources<br />
1.Robbins O. Eat the rainbow: Why is it important to eat a colorful variety of fruits and vegetables? Food Revolution Network.<br />
https://foodrevolution.org/blog/eating-the-rainbow-health-benefits/. Published June 17, <strong>2022</strong>. Accessed October 25, <strong>2022</strong>.<br />
2.Harvard Health Publishing. Add color to your diet for good nutrition. Harvard Health. https://www.health.harvard.edu/staying-healthy/add-color-toyour-diet-for-good-nutrition.<br />
Published July 1, 2013. Accessed October 25, <strong>2022</strong>.<br />
3.Garden-Robinson J. What color is your food? NDSU Agriculture and Extension. https://www.ndsu.edu/agriculture/extension/publications/what-coloryour-food.<br />
Published January 4, <strong>2022</strong>. Accessed October 25, <strong>2022</strong>. 31
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