May 2017
Photo credit: www.polyvore.com
Inside this Issue: Announcements The Power of Protein The Breakdown: Food Allergy vs. Food
Announcements
Intolerance
Recipe of the Month
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National School Lunch Appreciation Week is May 1st through May 5th and School Lunch Hero Day is Friday, May 5th! On Thursday, May 4th, we will be hosting a taste test to sample new pizzas at Sloan Creek Intermediate School. Stay up to date with the latest information by following us on social media! Join us for the Lovejoy Country Run & Get Fit Health and Fitness Expo on Saturday, May 6th. Visit with us at our booth in the courtyard of Lovejoy High School! We are excited to be a part of this event. LUCKY TRAY DAY will be on FRIDAY, MAY 12TH at Puster, Hart, & Lovejoy Elementary Schools! It is the last lucky tray day of the school year, so help us spread the word! The Lucky Tray Day winners will receive a coupon for a free snack of their choice from our cafeterias. Monday, May 22nd through Friday, May 26th is Manager’s Choice Week! Our menus will be different from our regular cycle rotation. If you have questions about what we are serving the last week of school, please contact your campus cafeteria manager.
May 2017
The Power of Protein Along with carbohydrates and fats, protein is one of the three macronutrients that gives our body energy. Amino acids are the building blocks of protein. There are nine essential amino acids that your body cannot produce and must obtain from food. Milk, eggs, meat, poultry, and fish are considered high-quality proteins as they contain all nine essential amino acids. The timing of protein consumption is just as important as the amount we eat each day. Instead of loading up at one or two meals, experts recommend spreading out protein intake throughout the day. Research suggests to aim for 25-30 grams of protein at every meal including breakfast, lunch, and dinner. Read on to learn 5 reasons we need protein in our diet.
Provides energy Protein gives our body energy (aka calories). Protein provides 4 calories per gram. According to the Institute of Medicine, adults should consume about 10 to 35% of total daily calories from protein, which includes the lowest level for survival (10%) and the optimal level (20-35%).
Helps build & maintain lean muscle Protein supplies the body with the necessary amino acids to build strong muscles. In addition to physical activity, eating the recommended amount of protein helps to build and repair muscles. Protein plays an important role in post-workout nutrition to aid in repairing muscle tissue.
Keeps you full for longer Make protein a staple at meals and snacks. It will help keep you full for a longer amount of time and overall more satisfied. Protein rich foods have a greater effect on satiety than carbohydrate rich foods. For example, instead of eating a piece of fruit by itself for snack, pair it with a protein rich food such as a string cheese, handful of almonds, or low-fat Greek yogurt.
Maintains healthy bones Along with calcium and vitamin D intake, dietary protein is a key nutrient for bone health and prevention of osteoporosis.
Photo credit: www.choosemyplate.gov
Plays a role in sustaining a healthy weight A well-balanced diet includes quality carbohydrate, lean protein, healthy fats, fruits, vegetables, and low-fat dairy. Several studies suggest individuals who consume 25 -30 grams of protein at each meal see improvements in their appetite and weight management.
References: 1.
The Importance of High-Protein Foods for You and Your Family. (2017). Retrieved from: www.milklife.org.
2.
JP, Bonjour. "Protein intake and bone health." Int J Vitam Nutr Res (2011): 134-142. Pubmed. Web.
3.
“The role of protein in weight loss and maintenance.” Am J Clin Nutr(2015). Pubmed. Web.
May 2017
The Breakdown: Food Allergy Vs. Food Intolerance Food Allergy
Food Intolerance
A food allergy is an immune system response caused when the body recognizes a component of food, typically a protein, as harmful. The body creates a defense system, known as antibodies, to fight it.
A food intolerance is a digestive system response, not an immune response. An intolerance occurs when the body is unable to digest a certain component of food or the food irritates the digestive system.
Top 8 Food Allergens Milk Peanuts Tree Nuts Shellfish Fish Eggs Wheat Soy
Common Food Intolerances Lactose Gluten Fructose
Symptoms of food allergies Rash or hives Nausea Cramping stomach pain Diarrhea Itchy Skin Shortness of Breath Chest pain Swelling of airways to lungs
Symptoms of food intolerance Nausea Stomach pain Gas, cramps, or bloating Vomiting Heartburn Diarrhea Headaches Irritability or nervousness
Symptoms of food allergies range from mild to severe. Anaphylaxis is a very serious and life threatening reaction involving a sudden drop in blood pressure, loss of consciousness, & body system failure.
Symptoms of a food intolerance might be unpleasant, but not life-threatening. The most common food intolerance is lactose intolerance, which affect about 10% of Americans.
References: 1.
Problem Foods: Is it an allergy or intolerance. (2017). Retrieved from: https://my.clevelandclinic.org
2.
Food allergies and intolerances. (2016). Retrieved from: www.eatright.org
3.
Reducing the risk of food allergies. (2017). Retrieved from: www.eatright.org
May 2017
May 2017
Recipe: Watermelon, Blackberry, & Mint Salad ingredients:
directions:
3 cups watermelon, cubed
In a large bowl, combine watermelon, blackberries, & mint.
1 ½ cups fresh blackberries
Squeeze fresh lime juice over the fruit.
2 tablespoons finely chopped mint leaves
Gently toss, serve, & enjoy!
Juice of one lime
Photo credit: www.twopeasandtheirpod.com
From the kitchen of Two Peas & Their Pod
