Back to basics with the Food Diary Tearpad

Keeping a food diary is a great way for clients to become aware of what, when, and how much they eat. There are plenty of apps for online tracking, but sometimes technology makes this simple task too complicated. Get back to the basics with our Food Diary Tearpad!

The Food Diary Tearpad is user-friendly and self-explanatory, making it perfect for health fairs or classes where you’re unable to provide in-depth individual attention. People can write down what they eat in a day, then use the checklist of MyPlate recommendations to “grade” themselves. There’s also space to check off water intake, exercise, movement (cleaning, chores, playing), sleep, and screen time. That’s a lot of information collected on one page!

Lessons to use with the Food Diary Tearpad:

  • Tracking food intake makes you more aware of the choices you’re making. This awareness helps you make better choices.
  • Knowing you have to write down what you’re about to eat is often enough to keep you from over-indulging. If you don’t want to see it on paper, you might decide not to eat it!
  • You can’t change what you don’t track. Whether it’s screen time, drinking enough water, or eating more vegetables, keeping track lets you compare what you are doing with what you want to do.
  • People use food diaries differently, and that’s ok. Some simply want to jot down the foods they eat to get a general view of food groups they are missing or overeating. Others are more detail-oriented and can learn even more by recording portion sizes, time, place, and calories.
  • Compare your food diary to your individualized MyPlate Plan, which you can get at ChooseMyPlate.gov/MyPlatePlan. How are you doing on calories? Portion sizes?
  • Look at when and where you eat each meal and snack. Do you eat most meals away from home? Do you skip meals during the day then snack all evening? How long do you usually go between meals?
  • Get a handle on emotional eating by writing down how you feel whenever you eat.
  • Keeping a daily food diary helps people lose weight. But even using our Food Diary for just one day provides a lot of information on your diet and lifestyle. Use this to choose a goal to work on.

New Product: Menu Planning Handouts

“When you fail to plan, you plan to fail.” Truer words were never spoken, especially when it comes to healthy eating! In fact, research shows that planning meals is associated with healthier diets and reduced rates of obesity (1).

Menu planning also helps you:

  • Make a shopping list.
  • Stick to a grocery budget.
  • Eat more meals at home.
  • Get out of the “same old” mealtime rut.
  • Enjoy mealtimes with less stress.

There’s no doubt about it — planning sets clients up for success. Our new Menu Planning Handouts make it easy! Healthy menu items are pictured and listed at the top. Choose from these to fill out the one-week menu planning chart at the bottom.

The Menu Planning Handouts are great for a class or one-on-one counseling. They’re printed on both sides, so clients can do one side as a group or with your help, then use the other side to plan on their own at home.

I like the idea of using the Menu Planning Handout as a menu planner AND a food diary all in one. Clients can use it to plan meals and snacks for the day or the week, then check off what they eat as they go.

Adding the matching dry-erase Menu Planning Poster or Wall Decal makes this the perfect system to help your clients plan to succeed in their healthy eating goals.

  1. Ducrot P, Mejean C, Aroumougame V, et al. Meal planning is associated with food variety, diet quality and body weight status in a large sample of French adults. Int J Behav Nutr Phys Act. 2017 Feb 2;14(1):12. DOI: 10.1186/s12966-017-0461-7.

12 Hot Topics for 2019

Are you looking for a hot topic for your next class, workshop, or client consultation? Or for Nutrition Month (R)?

As much as people want a magic bullet for their health, teachers want a magic topic that will engage, educate, and motivate their audience. Here we have assembled all of the best and hottest topics for our clients for 2019. With nutrition there is always plenty of lessons to help people learn anything from the basics, to skipping fads, to shopping and preparing meals with ease, or to making better choices when dining out!  The 2019 Nutrition Month theme is now all about reviewing the benefits of nutrition.

The hottest topics listed here are chosen from our expert writers’ recommendations, research in the news, views from our blog posts, many telephone and email inquiries with customers and readers, Amazon bestseller book lists, and over 100 food, health, and nutrition professional blogs that we follow. 

Here is the best hot topic list that you can use to find our matching resources and to plan your own presentations and classes.

  1. Kitchen How-To Cooking Demos for Seasonal Items – this is always our most popular topic and the how-to section in Amazon Cookbooks reflects that people want science, everyday cooking, more science, family recipes, and “low-calorie, high-flavor taste”
  2. Benefits of Family Meals and using MyPlate plates to help kids eat more fruits and veggies
  3. Plant Based Diet Basics: Focus on a plant slant! How to Plan Meals, New Foods, Benefits
  4. Ethnic Food Discoveries: Asian is HOT! Vietnamese, Indian, Afghanistan, Korean, Japanese, Chinese, Thai, and more! We see more ethnic foods in all grocery stores and the National Restaurant Association reports that global is the hottest and most consistent trend to date.
  5. Sugar: How to Find It, How to Consume Less
  6. Meal Planning Skill Building: Go interactive with your audience!
  7. Tests and Quizzes: What Do We Know? What Did We Learn? Quizzes, puzzles, and tests are consistently popular.
  8. Dietary Guidelines: The Dietary Guidelines are chocked full of information; review the current guidelines while waiting for the 2020 update. All of our posts regarding the guidelines are always very popular. 
  9. Fiber and Nutrient Density: a great combo lesson and way for consumers to understand nutrient quality plus fiber and gut health are always popular. One dietitian author of F-Factor has had great success using fiber education to help people lose weight.
  10. Weight Loss – a recent CDC survey found that half of all adults over the age of 20 have tried to lose weight over the past year and two thirds of all adults in the US are still overweight or obese. Check out our 12 Lessons Program!
  11. Self Control – for better habits and weight loss success – October 2018 study and there are numerous studies on sleep and weight control
  12. How Do We Define Healthy Food? Real Food! Comfort Food! This is according to one foodservice director and health educator making a difference in K-12 cafeterias. It is a more positive term and strategy for kids than health food or whole food. More examples of positive terms along these lines are real foods, slow foods, and local foods. 

All of these and more are in the new theme finder!

Check out the new products:

Or the engaging tools for Nutrition Month:

Breakfast Banners Developed for Dedicated Foodservice Director

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Here are three banners that are custom-designed for Lisa Durand, a foodservice manager who works for Thompson Public Schools. She wanted to make sure all of her students know that breakfast is free by installing very colorful banners in her cafeteria. We gave her three choices because she has 3 grades: elementary, middle, and high school ages. She chose all three so one of each will be going into her schools shortly. The oranges are from a photo we made in our studio using 9 different oranges from a farmer who was selling direct to consumers in a farmer’s market here in California. The dancing people filled plant foods. And the running figure is filled with fruits and veggies.

Students are reminded to “fuel up to play 60” so they eat well and get physical activity for 60 minutes a day!

We love custom projects! Let us know if you need one!

Egghead Quiz

Egg

Answer TRUE or FALSE to these questions to find out how much you know about the incredible edible egg.

  1. An extremely old egg will sink to the bottom of a bowl of water.
  2. You can tell if an egg is raw or cooked by spinning it on a table top.
  3. The color of the egg yolk is determined by the food the chicken has eaten.
  4. It’s best to use the freshest eggs possible for over-easy or sunny-side-up eggs because the yolk in these eggs will be less likely to break.
  5. Most of an egg’s nutrition is in the white. The yolk is only fat.
  6. Eggs are good for your eyes.
  7. Get the freshest eggs possible when making hard-cooked eggs; this will make them easier to peel.
  8. One large egg has 150 calories.
  9.  Eggs should be stored in the carton in the refrigerator.
  10. Because egg shells are hard (especially after hard cooking) they are great foods to take on a hike because they don’t need to be refrigerated and they will keep all day.
  11. The green ring or halo that is sometimes found around the yolk of a hard cooked (hard-boiled) egg is caused by overheating or overcooking.
  12. Because of the high cholesterol in the yolks all eggs should be avoided.
  13. You need to have a rooster (male chicken) to get eggs.
  14.  Brown eggs are more nutritious than white eggs.

Answers:

  1. FALSE an extremely old egg will float to the top. As an egg gets older moisture evaporates through the porous egg shell. As this happens an air pocket develops inside the shell as the air pocket gets bigger the egg will float. However, this is not always a reliable tool to tell the age of an egg. A newly laid egg may also float, as occasionally a hen will lay an egg with a larger air cell.
  1. TRUE A raw egg will wobble due to the moving liquid inside the shell.  A cooked egg will easily spin.
  1. TRUE The yolk color depends upon the plant pigment in the hen’s feed.  Natural yellow-orange substances such as marigolds petals may be added to light-colored feed to enhance the yolk’s color. Artificial colors are not permitted to be added to the food.
  1. TRUE The fresher the egg the stronger the membrane surrounding the yolk.  A sign that an egg is older is when the white gets thinner and the yolk gets flatter.  When the yolk membrane gets weaker the more likely it will break during cooking.
  1. FALSE Most of an egg’s nutrients are in the yolk. The yolk has a high percentage of an egg’s vitamins. Egg yolks are one of the few foods that naturally contain vitamin D. Egg yolks also contain choline which is an essential nutrient for fetal development during pregnancy and aids in the brain function of adults. However, there is more protein in the white (3.6 grams) than in the yolk (2.7 grams). There is no fat in the white and 4.5 grams in the yolk.
  1. TRUE This is especially true as you get older. It is specifically the substances in the plant pigments that cause the yolks to be yellow that have been shown to reduce the risk of cataracts and age-related macular degeneration.
  1. FALSE Older eggs peel more easily.  Eggs are easier to peel when they are a week to 10 days old.  Evaporation through the shell weakens the membrane holding the white to the shell allowing the shells to come off easier after cooking.
  1. FALSE Eggs have a high nutrient density.  One egg provides many nutrients in proportion to its calorie contents.  Nutrient dense foods help you get nutrition without excess calories.  There are 13 essential nutrients in one egg with only 72 calories in one large egg.
  1. TRUE They will age more in one day at room temperature than they will one week in the refrigerator.  Eggs will keep up to three weeks after you bring them home from the store. Another reason to store eggs in the carton in the refrigerator is so they won’t absorb refrigerator odors.
  1. FALSE The egg shells are very porous (17,000 tiny pores in the shell of one large egg).  These pores allow moisture to move in and out of the shell both when the egg is raw or cooked.) Once cooked eggs need to be refrigerated. Hard-cooked (hard-boiled) eggs should only be kept unrefrigerated for no longer than two hours.  So if you’re taking them on a hike or picnic keep them in a cooler.
  1. TRUE   The greenish “halo” is caused by the reaction of the sulfur in the egg white with the iron in the yolk.  This happens when the eggs have been cooked too long or at too high a temperature. Cooking eggs in hot water, not boiling water and then cooling immediately minimizes the green. While this green ring might be unsightly it is harmless and safe to eat.
  1. FALSE  Dietary cholesterol has long been a hot topic surrounded by confusion. There is less dietary cholesterol in eggs than people have thought over the years. There are 186 milligrams of cholesterol in one egg. This cholesterol is found in the yolk. The US Dietary Guidelines recommend Americans recommend eating less than 300 mg dietary cholesterol per day and consuming less than 200 mg per day can further help people at high risk for cardiovascular disease.
  1. FALSE You only need to have hens (female chickens) to get eggs. But you do need to have a rooster to get fertilized eggs. It takes 24-26 hours for a hen to produce an egg. After an egg is laid the hen starts over again about 30 minutes later.  Most eggs are laid between 7 and 11 in the morning.
  1. FALSE The color of the shell is not related to the quality, flavor, nutritional content or cooking properties of an egg.  The difference in shell color is due to difference in hen breeds.  Hens that lay brown eggs are larger and require more feed than hens that lay white eggs. For that reason, eggs with brown shells usually cost more.

How’d you do?

  • If you got 11-14 You’re an EGGHEAD!  Good job!
  • 8-10  EGG-cellent! You know your eggs!
  • 4-7 You’re a little hard boiled when it comes to eggs.
  • 3 or less Don’t look now but you have egg-on-your-face!

Source:  Egg Nutrition Center (www.eggnutritioncenter.org) and the American Egg Board (www.incredibleegg.org)

By Cheryle Jones Syracuse, MS
Professor Emeritus, The Ohio State University

Check out all of our fruit and veggie posters for spring

 

Press Release: Employee Health Programs

For Immediate Release: February 18, 2016
Media and Consumer Inquiries: 800-462-2352

Vallejo, CA — Judy Doherty, PC II and founder of Food and Health Communications Incorporated, has just released 4 comprehensive wellness and weight management programs for businesses and their employees. These are the only employee weight loss programs available that include information from the 2015 edition of the Dietary Guidelines for Americans, along with comprehensive nutrition education data and eating plan support. There’s also an extensive review of the importance of building wellness and managing stress.

These are updates to previous editions of highly-successful programs. The consumer response has been resounding acclaim, with one hospital helping 3,102 employees lose a grand total of 9,530 pounds in 10 weeks. The materials make it easy to create, launch, promote, and sustain an employee weight loss program, with lots of games and contests along the way. The brand-new update for 2016 builds on the successful past programs, adding the latest scientific research (including 2015 dietary guidelines materials), updating the presentation art and images, and streamlining all the information to be most relevant for the consumers of today. Each program is available by instant download and on a flash drive as well. There’s also an auto-update download system for newer editions as they are released.

All of these nutrition education programs are available at http://nutritioneducationstore.com/collections/12-lessons. The 4 complete weight loss programs for a year include…

  • The 12 Lessons of Wellness and Weight Loss
  • 12 More Lessons of Wellness and Weight Loss
  • 12 Lessons of Wellness and Weight Management for Kids (perfect for schools!)
  • 12 Lessons of Diabetes

Former purchasers of these employee weight loss contests should use the contact link at the bottom of the page of https://foodandhealth.com to get their updated version of these materials. For more information, visit www.foodandhealth.com or call 800-462-2352.

New Nutrition Education Store

For Immediate Release: January 19, 2016
Media and Consumer Inquiries: 800-462-2352

Vallejo, CA — Food and Health Communications, Inc has just launched an all-new educational materials store. This new site makes accessing the latest science-based and engaging resources both simple and straightforward. The site, which remains under the name Nutrition Education Store, is now hosted by Shopify and boasts a variety of new features that will make the lives of nutrition and health educators easier.

The new store includes…

  • Posters
  • Handouts
  • Brochures
  • PowerPoint Presentations
  • Displays
  • Prizes
  • Banners
  • Games
  • Floor Stickers
  • DVDs
  • Workbooks
  • Placemats
  • Bulletin Boards
  • And More!

Interested parties can access the comprehensive store at http://nutritioneducationstore.com. This store features lots of fan-favorite materials, addressing a wide range of subjects. For example, the store includes materials that cover…

  • The 2015 Dietary Guidelines for Americans
  • MyPlate
  • Heart Disease
  • Diabetes
  • Obesity
  • Cancer
  • Physical Activity
  • Nutrients
  • Portion Control
  • And More!

Judy Doherty, PC II and founder of Food and Health Communications, Inc. spearheaded this launch in order to provide vital resources to busy health educators. This newly-designed store will offer health and nutrition materials to people who will use them to improve the lives of their clients.

For more information, visit http://nutritioneducationstore.com, www.foodandhealth.com, or call 800-462-2352.

Here are a few of the newest materials for the 2015 Dietary Guidelines for Americans…

Dietary Guidelines Poster

Health Hopscotch Floor Sticker 

Dietary Guidelines PowerPoint

Muscle vs. Fat: What’s the Difference?

Muscle vs Fat PosterToday I want to bring you a special treat from the Nutrition Education Store! This Muscle vs. Fat poster is one of our top-selling resources, popular with a wide range of health educators. Since all of the posters we make come with a handout, now I’d like to share the handout that comes with this popular poster, for free! I hope you like it!

Weight is weight, right? Does what makes up the weight actually make a difference? Surely a pound of muscle is the same as a pound of fat, right?

Well, it’s not that simple.

What makes up the weight you carry can have an impact on your health, appearance, physical abilities, and general well-being.

Muscle and fat could not be more different in terms of both structure and role.

Let’s Talk About Muscle:

Some muscles attach to your skeletal system. Others are key to the circulatory and digestive systems. Your heart is a muscle, and so is your bicep. Muscles are vital to the way your body runs!

Muscles use up calories in order to function, and they generally use up more calories than fat does (1). According to a paper published in the Exercise and Sport Sciences Review, “exercise improves the capacity of muscle to oxidize fat” (2). Since “reduced rates of fat oxidation […] have been shown to predict weight gain” (2), regular exercise can give muscles a boost in their fat oxidation, making it easier for you to control your weight.

Muscle is also denser than fat, which means that a pound of it will take up less space than a pound of fat. This can impact your physical appearance.

Let’s Talk About Fat:

Your body does need some fat, but it doesn’t need a ton of it. Fat helps store energy, insulate organs, and can even help the messenger systems in your body function. It also stores some nutrients, like vitamins A, D, E, and K.

Fat doesn’t use up as many calories as muscle does. Meanwhile, fat cells store more calories than muscle cells do (1).

In terms of appearance, a person with a higher body fat percentage will appear larger than a person with a lower percentage, even though they weigh the same.

Sources:

Like what you see? Here’s the handout, for free! How will you use your copy?

Muscle vs Fat Handout

And there’s lots more in the Nutrition Education Store

Great visual aids!

Muscle and Fat Replicas

BMI 101 Education Set

Ideal Body Weight Bookmark

A Farmers’ Market Tale

Do you know about the benefits of farmers’ markets?

I truly believe that farmers’ markets can benefit everyone involved. The local farmers can be empowered as entrepreneurs and the customers get out, get exercise, and replenish vitamin D. The customers are apt to buy more fruits and vegetables too. Of course, farmers’ markets are also great family events.

That’s why I’m sharing a free handout about farmers’ markets today. It’s a great resource for your clients and is chock-full of tips and tricks for making the most of a trip to the market. Get your copy today!

I love to take photos of food at farmers’ markets. What can I say? It’s kind of an obsession.

AmaranthRecently, I went to an open air farmers’ market in Davis California. Did you know that that market was voted “America’s Best Farmers’ Market”? How cool is that?!

Anyway, while I was there, I was transfixed by the color and freshness of all the foods spilling over the stands. The produce was so beautiful — it really looked home grown and hand picked. The farmers were all so proud too. It was a moving experience to watch them selling everything to droves of people. With all that bounty, who couldn’t be enticed to try something new and healthful?

With that thought, inspiration was born.

I knew that food and health educators could use the images of these amazing fruits and vegetables in order to promote a healthful diet and lifestyle. I snapped away with my camera and chose my best shots to turn into classy posters that we could sell in the Nutrition Education Store.

The light was perfect for photographing, so I ended up having a whole bunch of winning photos to choose from. Once I picked my favorites, I used a software program to create an artistic oil painting effect. That brought me closer to the show-stopping posters I envisioned, but I wasn’t quite there yet. I wracked my brain. What could make these posters perfect?

Metallic paper was the answer.

By taking the oil painting photos and printing them on metallic paper, the images went from “wow” to “OH WOW.”

Asparagus Oil Painting

I wanted these posters to be highly creative, visual, and positive. They represent a way to have truly versatile fruit and vegetable art that can be displayed in myriad ways…

  • They can used in the offices of food and nutrition educators. The whole display is 24 inches X 20 inches – which is almost the size of a jumbo poster!
  • They can be posted at farmer’s markets. Separate photos help inspire and add color and art to the display.
  • They can be part of health fairs, as either displays or giveaways (or both!).

Because I genuinely want everyone to give the farmers’ market experience a try, and because trying new and fun foods is so important to a healthful lifestyle, I’ve kept the price of these new posters very low. That way, more people can make them a part of their lives.

If you’re at all interested in this new food art bundle, then get the details today. Each image is 8 inches by 10 inches and printed on metallic paper. The set contains 6 different prints, to be displayed or distributed as you see fit. Check them out!

I’ve been feeling really inspired lately, and so the store is jam-packed with great new nutrition education materials. Some of my personal favorite new arrivals are below…

6 Pack Farmers’ Market Prints

I Heart Fruit and Veggies Poster

MyPlate Plastic Plate Set

By Judy Doherty, PC II and Founder of Food and Health Communications, Inc.