About Steph Ronco

Stephanie Ronco has been editing in a professional capacity for the past 10 years. In addition to her work as an editor, Ronco has also served as a ghostwriter and writing tutor. A voracious reader, Ronco loves watching language evolve and change. When she's not delving into her latest project, Ronco can be found teaching acting classes, performing in community theater, or sailing with her husband.

July 2020 for Premium Food and Health Communication Members:
Table of Contents:

Read-offline PDF newsletter
Research update for professionals
White label newsletter
Shareable articles and handouts
Graphic of the month
Special member-only discounts

Read-Offline PDF:

Here's the entire PDF edition of the July 2020 newsletter, ready for you to download to read offline, prin...

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What is a calorie?

A calorie is a unit of measure that determines the amount of heat needed to increase the temperature of one kilogram of water from 0 to 1 degree Celsius. One thousand of these calories are called kilocalories. Kilocalories or calories are what we use to define energy from food.

Where do calories come from?

Calories in a food come from macronutrients: carbohydrates, proteins, and fats. Each macronutrient has a standard number of calories. Carbohydrates and protein both contain 4 calories per gram while fats have 9 calories per gram.

How many calories should people consume?

The number of calories that a person should consume depends on a variety of factors, including age, gender, and activity level. The Dietary Guidelines for Americans provide a chart to determine an estimate of your needs.

Are all calories the same?

There are two categories of calories when referring to nutrition: empty calories and nutrient-dense calories.

Empty calories contain few to no nutrients. Nutrients include carbohydrates, protein, fat, vitamins, and minerals. Foods with empty calories tend to be high in refined carbohydrates and/or solid fats and they provide energy but little else in the way of quality nutrition. Empty-calorie foods and drinks include candy, chips, white bread, cookies, and soda.

Nutrient-dense calories contain energy, plus vitamins and minerals (and in some cases, fiber) that support the growth and maintenance of bones, muscles, and the multiple systems of the body. Nutrient-dense calorie foods include fruits, vegetables, whole grains, lean meats, and low-fat dairy. Choosing nutrient-dense calories most often promotes optimal health.

The bottom line:

Calories are in most foods and drinks that we consume. Choosing foods and drinks that contain nutrient-dense calories most often contributes to wellness. Alternatively, choosing foods and drinks with empty calories most often contributes to health risk factors including obesity, hypertension, and high blood cholesterol.

By Beth Rosen, MS, RD, CDN

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Summer is here, which brings many delicious fruits to marketplaces. So how can you best celebrate the joys of summer fruit? Check out these 7 simple and healthy fruit desserts. They're cold, refreshing, and totally delicious.

Seven Remarkable Summer Fruit Desserts

  1. Watermelon Cake - No, you don't have to turn on your oven for this one. Start by simply slicing a large, 3 inch thick, horizontal ring from the center of the melon (it helps to cut it in half first). Remove the rind, and place the ring on a platter. Top with berry compote/fruit marmalade and rings of fresh berries, and you will have a gorgeous dessert that is sure to please a crowd. Use the additional watermelon in some of our other recipes below...
  2. Watermelon Cookies - Not in the mood for "cake?" Slice your watermelon into rings that are 1/2 inch thick and cut those rings into shapes with your favorite cookie cutters. Arrange a layer of these "cookies" on a plate and top them with chocolate chips.
  3. Summer Fruit Kabobs - Slice pieces of your favorite fruits into chunks and thread them onto bamboo skewers. Place the skewers on a platter and serve them with a side of nonfat yogurt. Our favorite type of yogurt to serve with these skewers is 0% fat Greek yogurt.
  4. Tutti Fruiti - Dice five to six cups of your favorite fruits and toss with fresh-squeezed lime juice. This one looks especially pretty when served in tall glasses.
  5. Peachy Fruit  - Another dish that looks fantastic in tall glasses (or even champagne flutes), Peachy Fruit is made of chopped fresh fruit served on top of peach puree and finished with finely shredded mint leaves. If you don't have your own supply of fresh peaches, don't worry -- peach baby food makes the perfect sauce to go on the bottom!
  6. Strawberry Sparklers - Just because the Fourth of July is over doesn't mean that you can't still have sparklers! Fill a plate with your favorite fresh berries. Arrange another plate with goodies like ground dried pineapple, ground dried cranberries, ground pistachios, ground almonds, and ground chocolate chips. Begin by melting reduced-fat cream cheese into a small dish or ramekin in the microwave and stir until it becomes smooth. Dip the berries in the cream cheese, then roll them in your favorite toppings. Refrigerate until ready to serve. (These sparklers can be served as an appetizer, dessert, or afternoon snack).
  7. Berry Mango Tostada - Who says tostadas need to be heavy and savory? This light, sweet dessert is a perfect way to end a meal. Spray a corn tortilla with cooking oil spray and dip it in cinnamon sugar. Arrange the dipped tortillas on a baking sheet and bake at 375 until they're golden brown. Once tortillas have cooled, place them in the freezer. When ready to serve, place berries and mango sorbet on a plate and top with a cooled tortilla.

Serious Calorie Savings

One slice of watermelon cake weighs about 8.5 ounces and has just 75 calories. It contains <1 g fat, 0 g saturated fat, 0 g trans fat, 0 mg cholesterol, 2 mg sodium, 18 g carbohydrate, 1 g fiber, 15 g sugars and 1 g of protein. An 8 ounce slice of chocolate cake with chocolate  frosting, on the other hand, has 832 calories. It contains 37 g fat, 10 g saturated fat, 1 g trans fat, 95 mg cholesterol, 758 mg sodium, 123 g carbohydrate, 1 g fiber,and  9 g protein. The ENTIRE watermelon cake has only 450 calories, which is still about half the calories in a single slice of that chocolate cake. So... which will you choose?

Love these ideas? Thank our store! These wonderful recipes were brought to you by the Nutrition Education Store  -- take a look at all the new products we have been creating. These new items have special one month introductory offers!

If you would like to make and share these treats this summer, scroll down to the bottom of the post and click on our link to download the free handout.

New Posters from NutritionEducationStore.com

Transform Your Lifestyle Poster

Looking for some inspiration? Check out our brand new poster: Change It Up! The poster explores the joy of a transformation from a junk food caterpillar to a healthful diet butterfly. It comes with free handouts that discuss healthful lifestyle tips and offer ideas for presenting/displaying the poster.

Keep Your Food Safe Poster

The Food Safety poster lists the 4 bases to help everyone make a home run for food safety. The guidelines are from the USDA Food Safety Information Service (FSIS) and are totally up-to-date, including the new meat temperature protocols. Use this poster in classrooms and kitchens to teach the basic principals of food safety.

 

SEE Food Diet Poster

 

This colorful and entertaining See Food Diet poster poster will help individuals make healthful food choices and avoid the "See-Food" Diet that involves eating everything in sight. The poster emphasizes MyPlate's call for a healthful balanced diet that involves mindful eating.

The Way to Eat With Diabetes Poster

The Way to Eat With Diabetes poster covers the basics about what to eat (and when!) if you have diabetes. It offers great tips that are easy to remember and lists healthful food choices. Plus, the recommendations come from expert dietitian Victoria Shanta Retelny, RD. There's even a matching Eating With Diabetes tearpad available, too.

 

View all new products from NutritionEducationStore.com

Download the recipes and photos: Seven Remarkable Summer Fruit Desserts

Become a premium member today and get access to hundreds of articles and handouts plus our premium tools!

Upcoming Posts


Quarantine Herbs

UP NEXT IN Prevention
Top 10 Low-Touch Foods

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Published on Categories prevention, PremiumTags , , , , , ,

June 2020 for Premium Food and Health Communication Members:
Table of Contents:

Read-offline PDF newsletter
Research update for professionals
White label newsletter
Shareable articles and handouts
Graphic of the month
Special member-only discounts

Read-Offline PDF:

Here's the entire PDF edition of the June 2020 newsletter, ready for you to download to read offline, prin...

You are unauthorized to view this page. Login if you are a paid member or have purchased a course.

To purchase a course, click here

To purchase a membership, click here

10% off code for membership or classes: TRY10NOW

 

Become a premium member today and get access to hundreds of articles and handouts plus our premium tools!

Upcoming Posts


Quarantine Herbs

UP NEXT IN Prevention
Top 10 Low-Touch Foods

UP NEXT IN Prevention
What is Safe? Some Common Sense Guidelines for Re-Opening

New Products Available Now

 
Published on Categories prevention, PremiumTags , , , , , ,

Last month we discussed the challenge of helping overweight clients lose and then keep off excess body fat stores and how data from the National Weight Control Registry and similar data from other countries can provide some insights. Of course, knowing what the relatively small percent of people did to achieve their goal of losing and then keeping off excess body weight can not necessarily be gene...

You are unauthorized to view this page. Login if you are a paid member or have purchased a course.

To purchase a course, click here

To purchase a membership, click here

10% off code for membership or classes: TRY10NOW

 

Become a premium member today and get access to hundreds of articles and handouts plus our premium tools!

Upcoming Posts


Quarantine Herbs

UP NEXT IN Prevention
Top 10 Low-Touch Foods

UP NEXT IN Prevention
What is Safe? Some Common Sense Guidelines for Re-Opening

New Products Available Now

 
Published on Categories prevention, PremiumTags , , , , , ,

Who doesn’t want a strong, robust immune system to help our body fight off infection and illness? Our food choices are one of the most important factors in developing a strong immune system. Food contains a variety of essential nutrients that our body uses in a multitude of ways, including immune defenses. Protein is the most important macronutrient for a healthy immune system.

Why is protein...

You are unauthorized to view this page. Login if you are a paid member or have purchased a course.

To purchase a course, click here

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10% off code for membership or classes: TRY10NOW

 

Become a premium member today and get access to hundreds of articles and handouts plus our premium tools!

Upcoming Posts


Quarantine Herbs

UP NEXT IN Prevention
Top 10 Low-Touch Foods

UP NEXT IN Prevention
What is Safe? Some Common Sense Guidelines for Re-Opening

New Products Available Now

 
Published on Categories prevention, PremiumTags , , , , , ,