nutrition corner
Nutrition By Kelly Wagner and Hannah Johnson, Iowa State University Dietetics Program, Food Science and Human Nutrition Department Throughout summer and fall, with warm weather, these seasons bring a variety of fresh and nutritious food selections. Before diving into the season’s tasty bites, consider basing your plate off USDA’s MyPlate, a visual illustration tool to help you make the most of each meal. MyPlate is split into multiple sections, each representing one of the five food groups. Use it to visualize what a balanced meal should look like, but don’t forget to exercise, stay hydrated, and get plenty of rest as well!
The following helpful tips and suggestions can help you lead a healthy lifestyle and can easily be adapted for any individual struggling with swallowing problems. If you are struggling with swallowing problems, your team of speech pathologists, dietitians, and other medical professionals can assist you in finding appropriate food choices that are both appealing and nutritious. Based on your alternate texture needs, try some of these food suggestions to help meet MyPlate recommendations:
Focus on Fruits
Get Your Calcium Rich Foods
Try It! Satisfy your sweet tooth with some of these juice options: Berries with non-fat plain yogurt, apples with sugar- free caramel, dried mango.
Chose low-fat milk options when possible. Try It! Low-fat or fat-free Greek yogurt or cottage cheese.
Texture adaptations: Thickened 100% juice, soft ripe fruit like bananas, applesauce, or canned fruit in light syrup.
Texture adaptations: Mashed potatoes made with dry-milk powder, yogurt, thickened milkshakes or smoothies made with skim or low-fat milk.
Vary Your Veggies Add color to your plate! Try It! Asparagus, butternut squash, red bell peppers.
Go Lean With Protein
Texture adaptations: Thickened vegetable juice, soft cooked, steamed vegetables free from seeds, pureed vegetables free from seeds.
Try It! Quinoa, a whole grain and complete source of protein, nuts, or fish.
Protein has been known to provide a satiety (fullness) effect.
Texture adaptations: Pureed chicken, scrambled eggs, ground poultry or other lean meat products.
Make Half Your Grains Whole Grains Try It! Whole wheat couscous, bulgur, whole wheat pasta and bread. Texture adaptations: Oatmeal or thickened creamof-wheat, soft whole wheat crackers, whole wheat pancakes.
Live it!
Summer/Fall 2013
5