National Nutrition Month!


Hello friends!

It’s March which means it’s almost Spring, but more importantly it means it’s National Nutrition Month! We may be bias, but March is by far our favorite month at the grocery store. Not only is it a month to celebrate food, it’s also a time to celebrate nourishing our bodies. Continue reading “National Nutrition Month!”

National Nutrition Month

National Nutrition Month

Eat Healthy, Shop Smart with Ashley.

March celebrates National Nutrition Month! Thus, I thought it would be a great time to fill you all in on the new 2015 guidelines that have just been released! Yes, I know we are in 2016, but it usually take a year before the new guidelines are officially released. The dietary guidelines are updated every 5 years based on the latest research and trends we are seeing in the American population when it comes to the average nutrient intake. The dietary guidelines for Americans are a joint effort between the Health and Human Services department and the US Department of Agriculture. They describe adaptable eating patterns that both promote health and reduce the risk of chronic disease across an individual’s lifespan. Continue reading “National Nutrition Month”

Clean. Cook. Separate. Chill. - Coborn's Food Safety Coordinator, Kim

Happy National Nutrition Month!  Wait, isn’t this supposed to be a food safety blog?!?  Well, what’ya know!  Being a Registered Dietitian, National Nutrition Month is very near and dear to my heart and it is important to note that food safety melds in very well with National Nutrition Month and in planning our meals to be both healthy and safe.

The theme for this year’s National Nutrition Month, from the Academy for Nutrition and Dietetics, is “Enjoy the Taste of Eating Right.”  When a person thinks of “eating right”, it often brings visions of fresh fruits and veggies, lean meat, low fat dairy and whole grain bread choices, right?  Right!  Well, for me, this also brings to mind visions of how do we make sure these food products are all handled safely?  So, how do we do this?….You guessed it!….by following the Food Safety “Recipe for Success” which includes the four key food safety practices of Clean, Cook, Separate and Chill.

CLEAN - Step one in preparing safe foods for your family. Learn more at www.cobornsblog.comCLEAN – Let’s take the fresh fruits and veggies for example.  Most of the items sold in our produce department are not “ready to eat.”  Unless the bag or package states it has been washed or it is ready to consume, it is up to you to wash it before eating or using it in a recipe.  This can easily be accomplished by placing the item under running tap water and gently scrubbing those items with a firmer peel or rind with either a clean vegetable/fruit brush or even your fingers.  The reason these are not washed and then put out on display for sale is that it greatly impacts the shelf life and the quality of the product.  REMEMBER: Even those produce items in which you do not eat the peel or rind, like melons, must be washed/scrubbed prior to cutting.  If not, those germs potentially contained on the rind may end up on what you are eating just with a single cut of the knife!

Keeping our attention on the word CLEAN – always make sure even the simplest of meal preparation and enjoyment starts with clean hands and surfaces.

COOK - Step two in preparing safe foods for your family. Learn more at www.cobornsblog.comCOOK – Lean meat, seafood and poultry should always be cooked to the proper internal cooking temperature.  Have you treated yourself to purchasing a food thermometer?  I can guarantee it will be one of the best purchases you make to “Enjoy the Taste of Eating Right” (and Safely). Food thermometers not only ensure that the right temperature is reached, it also keeps us from overcooking our food, which really can take the enjoyment out of eating!  I think most would prefer a moist and juicy meal rather than dry and tasteless – nothing enjoyable about that!

SEPARATE - Step three in preparing safe foods for your family. Learn more at www.cobornsblog.comSEPARATE – Keeping on the topic of raw meat, seafood and poultry, these items should be kept away from ready to eat foods in storage and during preparation.

CHILL - Step four in preparing safe foods for your family. Learn more at www.cobornsblog.comCHILL – The last topic of today, but certainly not the least!  It is critical to keep dairy items, meat, seafood and poultry items and prepared fruits and veggies out of “The Danger Zone” for any extended periods of time.  These items should be kept below 41°F.   Quick quiz question …does anyone remember “The Danger Zone?”  Absolutely right!  It is from 41°F – 140°F, I knew you knew it!

Enjoy National Nutrition Month and “Enjoy the Taste of Eating Right” (and Safely)!

Coborn’s, Inc. Food Safety Manager

Click Here for more blog articles written by Kim. - The Ktichen Detetive

National Nutrition Month – Week Four

This week we are trading up for more nutritious desserts, everyone’s favorite! I know you will be surprised after you see some of these products that are now on the market. Food companies are beginning to have more products with heart healthy fats and fiber, yes even in desserts! One fact that cannot be hidden, is how much trans fat is present when it comes to desserts. It takes very careful label reading to steer clear of these hazardous fats, or just pick a higher NuVal scored item! Another concept to keep in mind when eating your favorite dessert is portion control! It is so easy to have one more scoop, one more bite, or one more piece, really challenge yourself to stick to just one serving!

Coborn's Blog: National Nutrition Month. NuVal Trade-Ups, Week FourSunday, March 24
Blue Bunny Double Strawberry Ice Cream – NuVal Score 18
Kemps Vanilla Frozen Yogurt- Fat Free, No Added Sugar – NuVal Score 99
There are many factors that drive the score between these two products. Frozen yogurt typically is lower in fat, as is true for this product. There are 6 grams of fat in the ice cream and 0 grams in the frozen yogurt. Of those 6 grams of fat, 4 of those are saturated fat. There are 25mg of cholesterol in the ice cream and 0 grams in the frozen yogurt.  There are also 5 grams of fiber in the frozen yogurt as opposed to zero in the ice cream. There are only 5 grams of sugar in the frozen yogurt and 18grams in the ice cream. Finally there are 2 more grams of protein in the frozen yogurt and more calcium as well! Did you ever think frozen yogurt was this good of a choice?

Monday, March 25
Kemps Ice cream Bars – NuVal Score 2
Skinny Cow Fudge Bars – NuVal Score 40
There are trans fats in the coating of the ice cream bar, with 8 grams of total fat, 6 grams coming from saturated fat! The fudge bars have 1 gram of total fat and only 0.5 grams of saturated fat. The sugars are the same; however there are 4 grams of fiber in the fudge bars and 0 grams in the ice cream bars. There are also two more grams of protein in the fudge bars. Finally, there is more calcium in the fudge bars! Did you ever think frozen treats could have fiber in them?

Tuesday, March 26
Keebler Coconut Dreams Cookies – NuVal Score – 1
Kashi Oatmeal Raisin Flax – NuVal Score 33
There are 8 grams of fat, most of which are saturated fats in the coconut cookies, and 4.5 total grams of fat in the oatmeal cookies, with 0 grams of saturated fat. Nearly ALL the fats in the oatmeal cookies are heart healthy fats! There are also trans fats in the coconut cookies! The fat and type of fat found in these cookies is definitely the score driver. Finally there are 4 grams of fiber in the oatmeal cookies and less than 1 gram in the coconut cookies.

Wednesday, March 27
Dole Diced Pears in 100% Juice – NuVal Score 24
Fresh Pear – NuVal Score 96
The more processed our fruits become the more sugars are added and nutrients, especially fiber, are lost. It is always best to consume a fruit it its whole state rather than the processed form in order to obtain the highest amount of nutrients available in that fruit. Yes, fruit can be a dessert; it doesn’t always have to be a baked good.

Thursday, March 28
Food Club Pudding Snacks, Butterscotch – NuVal Score 3
Yoplait Light, Red Raspberry Yogurt – NuVal Score 82
The pudding has 2 grams of fat, 1.5 grams of saturated fat and trans fats; basically it is made up of all bad fats. There are also 16 grams of sugar and 210mg of sodium. The yogurt is fat free, with only 80mg of sodium, 10 grams of sugar and even 5 grams of protein. There is also 20% calcium and Vitamin D. That is quite the trade up!

Friday, March 29
Pillsbury Funfetti Cake – NuVal Score 2
Full Circle Spice Cake mix – NuVal Score 23
The spice cake is fat free whereas the funfetti cake has 4 grams of fat, some of it saturated fat and also trans fats! The sodium is also almost 200 mg higher in the
funfetti cake. The spice cake is also much lower in sugar with only 6 grams, while the funfetti cake has 18 grams. Did you ever think cake would have so much sodium in it?

Saturday, March 30
Betty Crocker Wild Blueberry – NuVal Score 2
Duncan Hines Blueberry Streusel – NuVal Score 22
When looking at the nutrition facts panel for these muffins you will see that the fat is much higher in the blueberry streusel, however 75% of the fat is from heart healthy fats. There may be less fat in the Better Crocker recipe; but it is almost all from trans fat. There are also 3 grams of fiber in the Duncan Hines version and less than 1 gram in the Better Crocker mix. Who says blueberry muffins are only for breakfast?!

Sunday, March 31
Godiva milk chocolate salted caramel chocolatier – NuVal Score 2
Endangered Species Natural Dark Chocolate with 88% Cocoa – NuVal Score 24
The calories in these two chocolate bars is exactly the same. The Godiva chocolate has 90mg of sodium, while the dark chocolate is sodium free. The Godiva has less than 1 gram of fiber and 19 grams of sugar, while the dark chocolate has 6 grams of fiber with only 5 grams of sugar. There is also 15% iron in the dark chocolate.

Peace and Wellness,
Coborn’s Registered Dietitian


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National Nutrition Month – Week Three

“What’s for supper?” Every night even after a long day at work it’s the same question. You have at least 1,000 things on your mind at that moment including: “What’s for supper?” “Is it healthy for my family?” “How long does it take?” Below I have listed some nutritious dinner trade-ups that are convenient meals ideas as well!

Coborn's Blog: One Week of NuVal Trade-Ups!Sunday, March 17
Creamette Spaghetti – NuVal Score 57
Food Club Whole Wheat Spaghetti – NuVal Score 91
The score driver of this trade up is the additional fiber.  In the whole wheat pasta there are 6 grams of fiber opposed to only 2 grams of fiber in the alternative pasta. Did you know that an average person needs at least 25 grams of fiber per day? By choosing this whole grain pasta, you are already getting 24% of your daily value in just one serving!

Monday, March 18
Geisha Canned Mandarin Oranges – NuVal Score 15
Whole Fresh oranges – NuVal Score 100
The more processed our fruits become the more sugars are added and nutrients, especially fiber are lost.  It is always best to consume a fruit it its whole state rather than the processed form in order to obtain the highest amount of nutrients available in that fruit.

Tuesday, March 19
Newman’s Own All Natural Alfreado – NuVal Score 13
Green Mill Tomato Basil Pasta Sauce – NuVal Score 75
Red sauce is usually a better choice when it comes to choosing pasta sauces.  White sauces tend to be higher in fat, as is true of this white sauce.  The fat has actually doubled in the white sauce when compared to the red sauce.  There are also 4 grams more of saturated fat in the white sauce! The red sauce has about half of the sodium as the white sauce and even has 3 grams of fiber as opposed to 0 grams in the white sauce.

Wednesday, March 20
Food Club Canned Sweet Peas – NuVal Score 45
Food Club Canned No Salt Added Sweet Peas – NuVal Score 96
The main difference between these two products is the sodium content. The NSA version has only 15 mg of sodium whereas the regular canned peas have nearly 400mg! This is a very easy trade-up and won’t add any cost to your grocery bill!

Thursday, March 21
Bush’s Best Reduced Sodium Black Beans – NuVal Score 69
Food Club Black Beans (Dry) – NuVal Score 91
The main reason for the difference in NuVal scores is related to the amount of sodium.  Anything that is canned tends to be higher in sodium, unless it is a “no salt added version.” This is a “reduced sodium” version. Yes, it is lower than its counterpart, but still higher overall.  There are 240mg of sodium in the canned version, while there are only 20mg in the dry version.  There are also two more grams of fiber in the dry version of the black beans, bringing the total amount of fiber to 9 grams per serving! That is amazing!

Friday, March 22
Full Circle Long Grain White Rice – NuVal Score 48
Lundberg Organic Brown Short Grain Rice – NuVal Score 82
White Rice is not a whole grain as it has been processed and throughout that process many of its nutrients have been lost such as the fiber, iron, and B Vitamins.  Brown Rice is a whole grain and has all of its nutrients still intact including the ones mentioned above.  The white rice has no fiber, while the brown rice has 3 grams!

Saturday, March 23
Lean Ground Beef – NuVal Score 30
Salmon – NuVal Score 87
Both of these foods are very high in protein, however what differs most is the amount of fat and the type of fat. In the beef, even though it is lean there is still 17% DV of saturated fat found in it.  This is the “not so good” fat.  The salmon is high in Omega 3 fats.  There are heart healthy fats and not many foods provide us with a good source of these fats.  Did you know that if you consume one serving of salmon, that will provide you with enough Omega 3 fats for up to 8 days?!


Peace and Wellness,
Coborn’s Registered Dietitian


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