Does Your Diet Have Enough Vitamin D?

Fall is officially here and the days are getting shorter. For most people, the change in seasons leads to a different workout routine due to less sunlight, and a dietary shift to more “comfort” type foods. As you are shifting into fall you should probably take stock of your diet and in particular of your vitamin D intake.

Vitamin D is crucial to health and disease prevention, not only for keeping our bones strong but also for the regulation of immune function and for decreasing the risk for chronic diseases like high blood pressure, type 2 diabetes, stroke and some types of cancers. While our bodies theoretically can manufacturer all of the vitamin D that we need if we are in direct sunlight for about 30 minutes a day, there are a host of factors that make this more difficulty than you think. We need UVB light in a certain range and there is less of it in the fall and winter months. Skin pigmentation and winter clothing will also prevent us from receiving adequate exposure. So in practical terms, I thought it would be a good idea to list the amount of vitamin D in food that are high in this nutrient as well as the current recommended levels so you can assess your diet and see if you are meeting your needs. For vegetarians who don’t eat dairy products, obtaining vitamin D through foods can be tricky so I have included some good sources of this nutrient that are “veggie friendly”.

First, how much do you need? In 2010, the Institute of Medicine of the National Academy of Sciences established revised Dietary References Intake (DRI) recommendations based on new research. The following RDA’s (Recommended Dietary Allowances) were established:

· Children 1-13 years: 600 IU

· Teens 14-18 years: 600 IU

· Adults 19-70 years: 600 IU

· Adults above 70 years: 800 IU

· Pregnant and lactating women: 600 IU

So where’s the D?

· 1 cup nonfat milk: 115 IU

· 1 cup Silk light, plain soymilk: 119 IU

· Salmon, Chinook, baked, 4oz: 411 IU

· Sardines 3.25oz: 250 IU

· White mushrooms, 1 cup: 164 IU

· Whole egg (the D is in the yolk): 40 IU

· Vitamin D fortified OJ 1 cup: 137 IU

So as you can see, for vegetarians unless you drink a lot of soymilk and eat a lot of mushrooms you may not be meeting your needs through foods. You can do it but it takes some label reading and a bit of sleuthing. The alternative is to supplement with either a D2 or D3 supplement (D2 is vegetarian and D3 usually comes from sheep lanolin. Research shows that both are equally well absorbed). But before you go supplementing, you should probably talk to your MD and see if they can test your vitamin D levels. It is an easy test to do and can provide you with information on your current levels.

Start reading those food labels and keep a running tally for a day or two and post a comment on what you find out.

Are the new “natural-cut fries with sea salt” recently unveiled by Wendy’s a healthy choice?

If you know me then you know I am not a fan of fast food at all. Fast food items are generally loaded in calories, contain lots of fat, and have far too little vitamins, minerals, and fiber. But I am one of those realist dietitians and I know people sometimes resort to fast food on those hectic days and want to provide some guidance on whether these new spuds count as a good choice in a sports diet.

So the new fries. After 41 years, Wendy’s fast food chain has redesigned their French fries, launching their natural-cut fries in markets around the US in November. Why the change and are they any healthier? The fast food chain has been changing its menu to focus on what they call “real” ingredients in order to appeal to foodies. I hate to ask the obvious question but what kind of ingredients were they using before? Regardless, the chain is responding to consumer demand for more natural foods with simple ingredients and names that can be pronounced. So I guess this would qualify as a step in the right direction, however, let’s first examine these new fries in more detail before we make a final decision.

The new fries contain the skin of the potato and are made from 100 percent Russet potatoes, compared to the old version which used a blend of potatoes. Leaving the skin on is how they got the name “natural” however, be aware that the FDA has not approved a legal definition for this term in the way that it has terms like “low fat”, so “natural” can mean many things. The new fries are also topped with sea salt, another term that can mean a lot of things. Any salt can be called sea salt since it all comes from the sea, but if it is full-spectrum sea salt it will contain more minerals. I don’t know if Wendy’s is using the mineral rich salt or not so it is hard to tell if this makes any difference. The cooking oil has also changed and is combination of vegetables oils which does not contain any trans fat so this is another step in the right direction.

What about nutrition content? The new fries have more calories (420 for a medium vs. 410 for the old recipe) and more sodium (500 mg vs. 350 mg) and one more gram of fat. So while the ingredients may be less processed, for the majority of Americans the bottom line comes down to calories in versus calories out. So before I would get too excited about having a healthier version of fries available on the go, I would use the time spent sitting in the drive through line to swing by the grocery store and pick up a bag of organic potatoes and make my own oven fries. If that isn’t possible, stick to their baked potato without the stuffing and instead top it with their chili which would make a perfect lunch for any health conscious athlete.

Three Cheers for Cherries!

Cherries are one of those delectable fruits of summer that not only taste good, but have so many health benefits that they should be an essential part of any endurance athletes’ nutrition plan.
There is a significant body of research suggesting that cherries are one of the most nutritious foods you can eat. Cherries contain anthocyanins 1 and 2 which are powerful antioxidants that not only give cherries their distinctive red color but also have an impact on relieving muscle and joint soreness similar to how non-steroidal anti-inflammatory drugs act. Cherries are the highest in these compounds compared to various other berries including strawberries and blueberries and they also contain a hefty dose of beta carotene, vitamin C, potassium, magnesium, iron, fiber and folate. One cup of fresh cherries has just about 90 calories, no fat, 22 grams of carbohydrates and 3 grams of fiber.
Additionally, cherries are one of the few food sources of melatonin, an antioxidant which helps to regulate the body’s natural sleep patterns. Eating cherries can be a natural way to increase melatonin levels in the blood acting to hasten sleep and ease jet lag. New evidence also links cherries to heart health and weight management.
So how many cherries do you need to eat to get the benefits? While there are no established guidelines as of yet, experts suggest that consuming 1-2 servings of cherries a day can provide some of the health benefits identified in the research. Examples of what constitutes a serving includes: ½ cup dried; 1 cup frozen; 1 cup 100% juice; 1 ounce concentrate.
Try these tips to help speed your recovery:
• Drink 10 oz of tart cherry juice pre-workout
• Make a post-workout smoothie with frozen cherries
• Add dried cherries to your post-workout oatmeal
• Have dried cherries as a good grab-and-go snack
• Add dried cherries to a spinach salad with walnuts
• Create a yogurt parfait with vanilla yogurt, granola and dried cherries
• Swap your soda for 100% cherry juice