- The main message has not changed as the guidelines recommend to eat a healthy diet including a variety of vegetables, fruits (preferably whole), grains (at least half of them whole), a mix of proteins (lean meats, low fat or fat free dairy products, nuts, and seafood), and oils. The guidelines encourage a Healthy Style Eating Pattern to prevent chronic diseases.
- The new recommendation from the guidelines is for Americans to have no more than 10% of their daily calories from added sugars. The guidelines also recommend limiting saturated fat to 10% of the daily calories (unchanged from 2010) and sodium intake to 2300 mg or less.
- One of the controversies was about the low fat dairy recommendation, as some evidence suggest that this is not necessary and that full fat dairy are OK to eat in moderation. But, considering that most Americans are overweight or obese, choosing fat-free and low –fat dairy products can help to cut calories in the diet.
- The other controversy was about red and processed meat, after the WHO Report which declared red and processed meats as carcinogenics. The media was expected a dietary limit for red meats, but there is no change from the 2010 dietary guidelines where the recommendation for the meats, poultry, and eggs subgroup in the Healthy U.S.-Style Eating Pattern at the 2,000-calorie level is 26 ounce-equivalents per week. However, there is a message to eat more seafood (8 or more oz per week), legumes and other protein foods. I am pleased with the fact that the guidelines do not highlight specific foods, looking more on dietary patterns and balance.
- No changes in alcohol recommendations. Up to one drink for women and up to two drinks for men, of legal drinking age.
This Thursday morning the U.S. Department of Health and Human Services and U.S. Department of Agriculture finally released the expected 2015-2020 Dietary Guidelines for Americans, after much debate and controversy. Here, what you need to know:
Summarizing here some food and nutrition trends for the upcoming year:
I would add a few more:
Sustainable diets and reduced food waste in restaurants, hospitals, and grocery stores as well as in the home
Relaxing dietary cholesterol recommendations. The 2015 Dietary Guidelines Advisory Committee says that available evidence shows no appreciable relationship between consumption of dietary cholesterol and serum cholesterol … Cholesterol is not a nutrient of concern for overconsumption. Much expectation is present to see if the 300mg cholesterol threshold is modified.
Full fat dairy. Consumption of whole-milk dairy products is on the rise as part of a whole, natural, and real trend, Some argue that there's no association between dairy fat or high-fat dairy foods and obesity, type 2 diabetes, or cardiometabolic risk, and they may be inversely associated with obesity risk. But, the DASH diet and MyPlate still recommend consuming low-fat or nonfat dairy products.
I just finished this crunchy and sweet homemade gift for Christmas. Perfect for my foodie family members! I have recycled my breakfast jam jar and used a nice ribbon for better look. You can mix and match your favorite nuts and mix-ins. It is hard to find cranberries in Argentina, so I made this Holiday mix thanks to my husband who recently travelled to the U.S. He brought me my favorite snack: dried cranberries. If you don´t have them on hand, you can also use raisins, prunes or other dried fruit. I used rice cereal, but also can be replaced by mini pretzels or potato chips. The recipe is sooooo easy that my 3-y.o. daughter helped me out:
1 large egg white
2 cups walnuts, unshelled and raw
1 cup pistachios, unshelled and raw
1 cup peanuts, unshelled and raw
1 ½ cup rice cereal
6 tablespoons light brown sugar
1 teaspoon kosher salt
1 ½ teaspoon cinnamon
2 cups dried cranberries
Preheat the oven to 350 degrees F and brush a rimmed baking sheet lightly with vegetable oil. Whisk 1 large egg white in a large bowl until frothy. Add the walnuts, pistachios, peanuts and rice cereal. In a small bowl mix the light brown sugar, salt and cinnamon. Sprinkle the nut mixture with the sugar blend and toss to coat. Spread the nut mixture evenly on the baking sheet and bake, stirring occasionally, until golden brown, 15 to 20 minutes; let cool on the baking sheet. Then, add the dried cranberries and toss to combine. Makes 4 (1lb) jars.
Have you ever wondered how is to spend the Holidays under the heat? with temperatures between 90 and 100º F? Well, that’s the temperatures we are having in South America for Christmas. It’s summer in the south Hemisphere, so Australians, for example, have similar temps, but not the same traditions.
In Argentina, we have a mix of cultures. Food traditions are a combination of native cuisine and immigration influences from Europe. That’s what makes us different from other Latin American cultures. For example, from the Italian migration influence, dishes such as pasta and pizza are part of the everyday cooking. But, since Argentina is a big producer of high-quality beef and has the largest beef consumption rate in the word, the most typical dish is the asado (beef grilled on an open fire pit) from thegaucho heritage.
So, for the Holidays we eat high calorie foods and treats, typical from Italy and Spain, and also native dishes like asado. Seven out of ten Argentineans celebrate at home for Christmas and New Year’s both Eve and Day to eat some of these specialties: parrillada (mixed barbecue that includes sausages and organ meats), pavita (oven roasted turkey), vittel thoné (chilled veal in a tuna sauce) with ensalada rusa (russian salad), lechón (roasted suckling pig), and matambre arrollado(rolled stuffed thin flank). It may vary depending on the part of the country and on the family heritage, but according to a TNS Gallup survey, 64% of Argentineans prefers these cold meats (maybe for the hot temps), followed by asado. Usually these dishes are accompanied with wine (like the Argentinean Malbec!), and by the end of the meal, dried fruits, nuts, pan dulce(pannetone), and turrón are served with champagne or cider (heritage from Spain and Italy). Pan dulce is a Christmas must have, according to 85% of us. Dinner at Christmas Eve must last at least till 12am, to make a toast for Baby Jesus Nativity and also it´s the time when Santa Claus (Papá Noel) drops the presents while fireworks play in the sky.
In these hot days we should eat more lightly, with plenty of fresh summer fruits and vegetables and drink plenty of non-alcoholic beverages. Instead, people tend to have a huge Christmas dinner, unusual for hot summer days. It is something cultural and we as dietitians should encourage moderation, portion control and light options to share in our Holiday table.
How you celebrate in your country? Please share your favorite dishes!
On Sunday evening I thought that I should start my week full of energy, so I made this delicious, slightly sweet bread. Ideal for Holiday baking too! It´s an easy, one bowl, no-mixer batter. Ready in less than 1 hour. Here is the recipe:
1 1/2 cup flour
2 teaspoons baking powder
3/4 cup unsalted butter
3/4 cup superfine sugar
3 eggs, beaten
1 tablespoon lemon zest
1 tablespoon lemon juice
1/3 cup pistachios, finally chopped
Lemon glaze: 1/2 cup superfine sugar, 1 tablespoon lemon juice (or as needed for consistency)
1/3 cup pistachios
Preheat oven to 350 degrees F. Grease and flour an 9x5 inches loaf pan and set aside.
In a large bowl, sift the flour with the baking powder. Mix in the butter, sugar and eggs and stir until ingredients are just combined. Add the lemon zest and juice and pistachios.
Put the mixture in the pan and cook in prehated oven for 40-45 minutes until firm and golden brown.
Let cool in the pan for 10 minutes and then transfer to a rack.
For the glace: mix sugar and lemon juice in a small bowl until obtaining a thick paste. Spoon the glaze over the bread and sprinkle with pistachios. Serves 12.
I had it with a fresh homemade orange and peach juice!
From South America: 4 facts you need to know about Peruvian Maca
A friend of mine asked me: “Is it good to take maca? ..the vendor at the healthy food store said it has a lot of benefits”. Even though I practice in South America, I just said the truth: “I don´t know!” and started to look for some evidence. If you -just like me- didn´t know about maca, here you have the facts:
What you need to know about the WHO´s report on red meat and cancer (and Academy of Nutrition and Dietetics' response)
This week´s press release from World Health Organization (WHO) made a revolution in the media when announcing that both processed meats and red meat will be now classified as carcinogens. After this report, food and nutrition experts in my country -Argentina-, the nation with the second highest consumption of beef in the world, are getting lots of questions from meat lovers: should I give up on beef? How much meat is OK to eat? Here, the facts:
Today, I went with my family to Food Truck Station in Hipódromo de Palermo, Buenos Aires. It was great to see creative food truck designs and have a taste of gourmet fresh food at accessible prices. From Mexican tacos to African sandwiches, from crepes to smoothies and everything in between, there is a choice for everyone.
The food truck revolution arrived to Buenos Aires and seems to be here to stay. This trend originated in in 2008 when economic crisis struck the US and chef started to offer novel, inexpensive foods on wheels to customers in cities across America. But it´s not only about costs, with an eye toward wholesomeness and sustainability, a taste for local ingredients, and sophisticated use of social media food trucks are a trend that’s still gaining speed. In Buenos Aires, food trucks and street food carts are not new. Carritos (little trucks) of the Costanera (River Plate coastline) are famous for their meat and chorizo sandwiches (choripán). But, food trucks are not allowed to park on Buenos Aires streets..yet. They only are showing up in events and festivals, like the one I went today. There is an antique law that doesn´t contemplate this kind of food trucks. By now you have to follow food trucks on social media to know where they are.
Here Buenos Aires food truck list:
Nomade: varied fresh sandwiches, vegetarian, min pao. facebook.com/nomade.comidarica
Hollywood dogs: American style hot dogs. facebook.com/hollywoodperros
Morfa: varied sandwiches, crepes and slow cooked beef. facebook.com/morfafoodtruck
Bon Bouquet: French food, crepes. facebook.com/bonbouquetcreperie
Manduca: salads, organic foods, bagels. facebook.com/manducafoodtrucks
Maria Felix: Mexican tacos, quesadillas, nachos. facebook.com/RestMariaFelix
Coffee House: coffee store, sándwiches, vegetarian. www.facebook.com/thecoffeeavenuelatam
Santiago Giorgini: celebrity chef, varied food. www.facebook.com/santigiorgini
Paraje Arevalo: signature cuisine. www.facebook.com/parajearevaloba
Logia Food Truck: pulled pork sándwiches. www.facebook.com/logiafoodtruck
La Arepería de Buenos Aires: arepas 100% corn.
Chef Abdala: middle eastern food, falafel, tagine, baklava. www.facebook.com/Chef-Abdala-1596859290587081/
Green eat: healthy, organic. www.facebook.com/greeneat
La Cabrera: Argentinean, meats. www.facebook.com/lacabrerabsas
Compañía de chocolates: coffee, desserts, artisan ice cream. www.facebook.com/CompaniaDeChocolates
Café Martinez: coffee shop, desserts, sandwiches. www.facebook.com/CafeMartinezSitioOficial
Sin fronteras: tacos, burgers, vegetarian. www.facebook.com/Sin-Fronteras-Food-Truck-1564715040439810/
Gypsy club: varied, international cuisine. www.facebook.com/GypsyClub-Food-Truck-993346544020756/
Peugeot Lounge: tapas, bar food. www.facebook.com/PeugeotLounge?fref=ts
This list will be updated. Please share information about your favorite trucks!
Do you know that Argentineans are descendants from immigrants, mainly Italians? Actually, Argentina is the largest country with more Italians outside Italy. That came from the current migrations in war times, from 1857 to 1940. Almost anyone has an Italian relative, my dad has born in Italy. That´s why every year, during the "Italian Summer", we celebrate the Italian Cuisine Week. Mangia che ti fa bene (a common expresion that means something like eat to be well) is the theme for this year. The celebration consist in big discounts and special events at true italian restaurants in Buenos Aires. Here you will find a list of the participating restaurants
The Italian Cuisine Week ends on Sunday 30th with a great event with cooking classes and free samples at NAVE MAYOR, USINA DEL ARTE, la Boca.
I tried banana bread for the first time when moved to the US and I was amazed with its moist, sweet, cake-like texture. Easy to make, cheap and good for you. My Argentinean twist to this American classic is to serve it with dulce de leche spread ...yummy! Here is my recipe:
Ingredients - Serves 12
1 cup flour
1 cup whole wheat flour
1 teaspoon baking soda
1 teaspoon baking powder
pinch of salt
3/4 cup sugar
4 very ripe bananas
1 teaspoon vanilla
1/2 cup vegetable oil
Preheat oven to 350 degrees and lightly grease a 9x5 loaf pan. In a medium bowl combine flour, baking soda and powder, salt. In a large bowl cream together eggs and sugar. Stir in mashed bananas, vanilla, and oil. Stir in flour mixture until just combined. Bake for about 1 hour.
Nutrition Facts: 1 Slice: 260 Calories, 38 g carbohidrates, 4.5 g protein, 10.5 g fat, 2.5g fiber, 47 mg cholesterol, 150 mg sodium.
Tips: You can add 1/2 of nuts or raisin to the batter for an extra crunch and aroma. Can be served with a chocolate bath or, like I said, dulce de leche spread.
Global dietitians is a fun place to share and network between for food and nutrition professionals from around the world.
My name is Romina Barritta de Defranchi and I am a dietitian from Argentina. I love to travel and learn what food and nutrition professionals are doing abroad. For more info go to the About me section.