SDFSA NEWSLETTER! FALL 2009
Student Dietetics and Food Science Associatio!
NEWSLETTER By Nicole Anderson and Pilar Chilet
Inside this issue:
President’s Message 2
Pumpkin Mufﬁn Recipe 2
Fat That Could Make You
Eating Healthy on a Dime 3, 7
Hunger in Los Angeles 4, 6
Lack of Vitamin D? 5-6
Beneﬁts of DAG Oils 7, 15
Want Some Sugar with
Packing Diabetes to College 9
Act as if what you do makes a difference. It does. Nutrition Care Process 10
~ William James 1842 - 1910 ~ Superfoods 11
Food and Mood 12
The author above, William James, must have imagined our 2009-2010
Importance of Breakfast 13
Student Dietetic and Food Science Association (SDFSA) members. We
have so many committed, dedicated members – Go Nuts for Your Heart 14-15
all who make a difference; all who know that
what they do matters!
It’s astounding to watch you take charge of any
and all things; lead with style and grace; put
your hearts and heads together to make the
world a better place.
Dr. Terri Lisagor,
! PAGE 1
SDFSA NEWSLETTER! FALL 2009
Dear Faculty, Alumni, and CSUN community,
! On behalf of the students of SDFSA, it is with great pleasure that I welcome you to the 2009"2010
academic school year!
! We traditionally start the school year by recognizing our student o#cers and annual events, but I
would like to take a moment to acknowledge our dear advisor, Dr. Terri Lisagor. Dr. Lisagor was the
recipient of the Matador Involvement Center’s Advisor of the Year award for the 2008"2009 school year.
This accolade is not only an honor for Dr. Lisagor, but also for our organization, as we know personally
Dr. Lisagor’s commitment to excellence in support of SDFSA. Amidst over 250 student organizations on
the CSUN campus, Dr. Lisagor truly stands out as a shining example of leadership and goodwill.
! This new year brings annual events, including the Fall Dietetic Internship Symposium, Spring
Career Symposium, and Iron Matador cooking competition. We will also o$er our nutrition lecture series,
multiple volunteer and networking opportunities, and scholarship contests. As a result of last year’s visit
by former ADA President, Marty Yadrick, SDFSA is actively getting involved on the national level with
like"minded student dietetic organizations. As always, SDFSA continues to provide an invaluable link
between students and professional organizations. We encourage you to take advantage of these powerful
! When we hold our meetings, I see the rising stars of our program. I see the
policy makers, food scientists, public health advocates, acute care and private practice
dietitians. We are the future leaders in our respective ﬁelds and SDFSA is the
foundation for our success. I am truly honored to serve alongside such a distinguished
group of my peers. Together, we will build upon the hard work of previous boards and
forge new relationships on a national level to extend our reach, improve opportunities
for our members, and leave a lasting and positive impact on our community.
PUMPKIN MUFFIN RECIPE
Pumpkin recipes are popular Ingredients: Preparation:
in the Fall! Enjoy this healthy 2 cups muti"grain ﬂour Preheat over to 375°.
alternative to a classic treat. 2 teaspoons baking powder
In a large bowl, combine all dry
By Melody Murphy 1/2 teaspoon baking soda
ingredients %ﬂour, baking powder,
! teaspoon ground cinnamon
ginger, nutmeg, baking soda,
! teaspoon ground ginger cinnamon, and salt&.
Prep Time: 10 minutes 1/2 teaspoon ground nutmeg
Cook Time: 20"25 minutes 1/4 teaspoon salt In separate bowl, combine
1 can %15"16 ounces& pumpkin pumpkin puree, applesauce, low
Yield: 12"16 mu#ns fat milk, egg whites, sugars, and
1/3 cup applesauce vanilla. Mix thoroughly.
1/2 cup of low fat milk Next, stir pumpkin mixture into
1/2 cup brown sugar, packed the dry ingredients slowly until
1/4 cup granulated sugar moistened.
6 egg whites, beaten Optional: Fold in raisins and
1 teaspoon vanilla walnuts into pumpkin batter.
1/2 of raisins %optional& Grease or paper line mu#n tins.
! of walnuts %optional& Fill each tin about 3/4"full with the
Bake at 375° for 20 to 25 minutes.
! PAGE 2
SDFSA NEWSLETTER! FALL 2009
FAT THAT COULD Recent PET (Positron brown adipose tissue include
MAKE YOU SKINNY? Emission Tomography) scans people with hyperthyroidism
prove that most adults do and cancer. Until further
By Becky Stogsdi"
maintain some storages of research is completed, the
Recent articles in brown adipose tissue, usually general population should try
magazines, medical journals, on their upper back. to reduce their overall fat
and newspapers have Overweight patients showed storages to maintain a healthy
suggested that the activation of lower storages of brown lifestyle, rather than rely on
brown adipose tissue, also adipose while some obese their brown fat storages.
known as brown fat, in adults patients’ PET scans showed no
may lead to weight loss. identifiable brown adipose References:
Brown fat is believed to tissue. To easily identify the
primarily function as a heat Lichenbelt, V. M. (2009).
brown adipose tissue it must be
producing agent when the Cold-activated brown adipose
activated by cold temperatures
body is unable to shiver on its tissue in healthy men. New
or hormones. The ability to
own, such as in infants. Infants England Journal of Medicne;
activate the tissue by ingesting
and hibernating animals 360: 1500-8
a pill is being studied as a diet
usually have a significant aid and calorie burner, but the Mahan, K., & Escott-
amount of brown adipose effects on caloric expenditure Stump, S. (2008). Krause’s
tissue, but until recently it was has not been proven and food & nutrition therapy.
believed that adults lose this continues to be scrutinized. Philadelphia: Elsevier
tissue during young adulthood. Although brown adipose Park, A., (2009). Brown fat:
Unlike the usual white adipose tissue may be effective at A fat that helps you lose
tissue, brown adipocytes burning fat, scientific studies weight?. Time Magazine.
contain additional have not identified a way to Retrieved from http://
mitochondria, which contain activate enough tissue to make www.time.com/time/health/
iron and give the tissue its a significant difference in article/
brown hue. The excess calorie expenditure. Any side 0,8599,1890175,00.html
mitochondria are believed to effects of activating the tissue
enable additional energy remains unknown and the
production which increases majority of the adult
overall caloric expenditure by population with increased
EATING HEALTHY ON A DIME
By Sharmiya Odeh
Due to our country’s current economic crisis, many people feel the need to pull back on
putting their health ﬁrst due to the daunting prices of food. This article contains several tips as a
guide to help you eat healthy and stay within your grocery budget.
1. Start a grocery list" this will keep you focused on the things that you need to buy and keep
you from impulse purchases. A weekly grocery list should contain fruits, veggies, whole
grains, and healthy protein options, such as low"fat dairy, bean and legumes, or lean meats.
%cont. on page 7&
! PAGE 3
SDFSA NEWSLETTER! FALL 2009
HUNGER IN LOS ANGELES
By Jessica King Particular attention is As students, we have the
Driving through L.A. targeted toward low income opportunity to explore our future
traffic during morning rush hour, minority groups and older people careers, and the experiences we
I do not confront the reluctant living in rural areas because they have will hopefully expose us to
feeling that is associated with the are considered to have an our passions and strengths as
obligations of work. As I step out increased social and economic individuals and professionals. My
of my car in an unfamiliar area, I need for assistance.2 work experiences, as a diet aide
am greeted by the smell of hot The program provides in a hospital and a HDM monitor,
food and kind faces. A premature participants with an initial have given me a clarified
feeling of accomplishment comes nutrition screening and at risk perspective of the malnourished
over me because of the small, yet individuals are visited by a elderly population. I am able to
integral, role I play in feeding the Registered Dietitian.1 Participants see first-hand the positive effects
hungry in my own backyard, Los receive at least 5 or more that home delivered meals have
Angeles. I am a “Home nutritionally balanced hot or on a person’s physical and
Delivered Meals” (HDM) frozen meals per week and each emotional well-being.
monitor and I work within the meal provides a minimum of 1/3 On the other side of the
county of Los Angeles to ensure of the recommended dietary spectrum, I often see frail elderly
quality and safety of food allowances.2 Participants are not patients discharged from the
delivered to the “at risk” elderly required to pay for this service, hospital, only to be readmitted a
population. HDM is a service but a donation of $1.50 to $2.50 few weeks later. In fact,
provided by the Elderly Nutrition per meal is suggested.1 discharged patients that are
Program, authorized under Title As a HDM monitor, I encounter homebound with little to no
III of the Older Americans Act.1 people within their communities outside assistance may be at a
The purpose of HDM is to making a difference one meal at a greater risk for experiencing
maintain or improve the physical time. The drivers build under-nutrition because of their
well-being of homebound older meaningful relationships with already compromised health
adults through improved participants, and often, status.3 The increased risk of
nutrition.1 Participants include voluntarily express an intrinsic malnourishment perpetuates the
homebound persons aged 60 or motivation for delivering meals. cycle of re-hospitalization. The
older and their spouses of any Frequently, the driver is the only HDM program is intended to
age. Persons under age 60 with person a homebound participant terminate this cycle by providing
disabilities who reside at home visits with all day. Many nourishment to homebound
with older persons also qualify participants live alone, are individuals so they can stay at
for meals. physically or mentally disabled, home, rather than going to
and are on fixed incomes. institutions.
Therefore, the program does not As future professionals,
only address the problems of we are faced with a growing
dietary inadequacies in the elderly population with increased
elderly population, but also health risks associated with
provides relief to the social nutrition. Government programs,
isolation many of them like the Elderly Nutrition
experience.2 (cont. on page 6)
! PAGE 4
SDFSA NEWSLETTER! FALL 2009
LACK OF VITAMIN D?
By Lauren Druss So, what do you do if your So, ask your doctor to check
Vitamin D, or the sunshine blood tests show in low levels of your vitamin D in your blood work
vitamin, has made mainstream vitamin D? Don’t scrap the and look for vitamin D in your
news recently due to the rise of sunscreen all day %if you want to food!
vitamin D deﬁciency. The avoid skin cancer and pre"mature
recommended daily intake is set at aging&, but rather, limit your References:
200 IU, but researchers are now unprotected UV exposure. A UV
National Institute of Health:
suggesting raising the minimum to calculator was released by the O#ce of Dietary Supplements.
400 IU, which currently is the Norwegian Institute for Air
Dietary Supplement Fact Sheet:
intake suggestion for adults over Research %available at http://
Vitamin D (Data ﬁle). Retrieved
50 %“Dietary Supplement Fact nadir.nilu.no/~olaeng/fastrt/VitD"
September 15, 2009, from http://
Sheet: Vitamin D”&. Dr. Ginde of ez_quartMED.html& and when I
the University of Colorado in entered my data %Light"Skinned,
Denver found that deﬁciency has Midday, Scattered Clouds,
“Nutrition Facts and Analysis
risen from 2' of Americans Northridge, CA&, it suggested
for Milk, reduced fat.” Nutrition
between 1988"1994 to 6' from exposure of my face, arms, and
Data. Retrieved September 15,
2001"2004 %as cited in Zoler, hands would reach 25 mcg %1,000
2009, from http://
2009&. IU& in about 5 minutes. While this
tool is helpful, it should be taken
Why don’t we get enough dairy"and"egg"products/71/2
with a grain of salt because I
vitamin D anymore? Well, vitamin probably get at least 5 minutes in Reinagel, M. %August 19,
D is obtained from sun exposure 2009&. ND D"Ficiency. Podcast
the hot San Fernando Valley sun
and diet, and it naturally decreases sunscreen"free daily, yet my doctor retrieved September 12, 2009,
with age. Along with less outdoor has diagnosed me as vitamin D" from http://
activities, our absorption of nutritiondiva.quickanddirtytips.co
vitamin D is reduced due to m/how"to"get"vitamin"D.aspx
sunscreens. According to a recent Another method of obtaining "Research stresses importance
NHANES study, “Sunscreen with your daily required intakes is of vitamin D
a sun"protection factor (SPF) of 15 through your diet. 1 cup of %MERCHANDISING/
cuts vitamin D synthesis by fortiﬁed milk contains 105 IU of SUPPLEMENTS& %Statistical
99',” %Zoler, 2009&. Decreased vitamin D %26' towards the 400 data&." Chain Drug Review 31.12
dairy %fortiﬁed with vitamin D& IU goal& %“Nutrition facts and %July 20, 2009&: 36%1&. General
consumption has also contributed OneFile. Gale. California State
to the diminished amount of Univ, Northridge. 15 Sept. 2009
vitamin D. http://
All vitamins are essential to ﬁnd.galegroup.com.libproxy.csun.e
the body’s functioning, but du:2048/gtx/start.do?
researchers are discovering links prodId=ITOF
between low levels of vitamin D Zoler, M."U.S. is facing
and disease. Studies have already analysis for milk, reduced fat”&. vitamin D deﬁciency epidemic.
noticed the importance of vitamin Oily ﬁsh, like salmon and %NEWS&." Skin & Allergy News
D for a healthy immune system mackerel, are another of the few 40.5 %May 2009&: 10%1&. General
and bones, but a new result sources of vitamin D in the diet OneFile. Gale. California State
suggests low levels of vitamin D %Reinagel, 2009&. According to the Univ, Northridge. 15 Sept. 2009
correlate to diabetes, dementia, National Institute of Health, a 3.5 %Secondary Citation from Arch.
and cancer %“Research stresses oz. portion of cooked salmon Intern. Med. 2009; 169:626"32&.
importance of vitamin D,” 2009&. contains 360 IU" 90' of the 400 <http://ﬁnd.galegroup.com.>
IU suggested! %cont. on page 6&
! PAGE 5
SDFSA NEWSLETTER! FALL 2009
...LACK OF VITAMIN D? CONTINUED
Selected Food Sources of Vitamin D
!"#$%&'()$"&%*$+$,-.%(/0""1 +234 254
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*IUs = International Units.
**DV = Daily Value. DVs were developed by the U.S. Food and Drug Administration to help consumers compare the nutrient
contents of products within the context of a total diet. The DV for vitamin D is 400 IU for adults and children age 4 and older.
Food labels, however, are not required to list vitamin D content unless a food has been fortified with this nutrient. Foods
providing 20' or more of the DV are considered to be high sources of a nutrient.
%Chart obtained from: U.S. Department of Agriculture, Agricultural Research Service.$U=<V$W7,)&(1,$
...HUNGER IN LOS ANGELES CONTINUED
Program, are essential to provide References: 3. Locher, JL, Ritchie, CS,
necessary preventative care that 1. CRS Web. Older American Act Robinson, CO, Roth, DL, West, DS,
Nutrition Program. http:// Burgio, KL. A multidimensional
will improve healthcare costs, the www.nationalaglawcenter.org/assets/ approach to understanding under-
economy and society. crs/RS21202.pdf. Updated April 24, eating in homebound older adults:
If you are interested in 2004. Accessed October 1, 2009. the importance of social factors. The
hunger issues in the United States Gerontologist.2008;48:(2):223-234.
2. Los Angeles County Area Agency
and want to make a difference on Aging Information & Assistance. 4. USDA. Secretary’s Fight Hunger
visit; http://www.usda.gov/ http://css.lacounty.gov/Aaa/Nutr/ Initiative Toolkit. http://
documents/ docs/Nutritionfact.pdf. Accessed www.usda.gov/documents/
FINAL_Fight_Hunger_Initiative October 1, 2009. FINAL_Fight_Hunger_Initiative_to
_toolkit.doc .4 olkit.doc. Updated October 20,
2008. Accessed October 1, 2009.
! PAGE 6
SDFSA NEWSLETTER! FALL 2009
...EATING HEALTHY ON A DIME CONTINUED
2. Cook at home"this cuts calories and cost. quality for your fruits and vegetables at an
Many prepackaged meals tend to be extremely optimal price.
high in sodium. By preparing your own meals, 6. Add water to the menu" drinking plenty of
you can lower your sodium intake and save water daily ﬂushes out toxins and keeps
yourself a pretty penny. you hydrated. Strive to drink 8 cups of
3. Go generic" the generic brands are usually water daily. Making water your choice
right next to the name brand product in the beverage will help cut out calories and
grocery stores. If you compare the ingredients sugars that you would get from other
of the name brand to the generic brand you beverages. Plus, by purchasing water by the
will see that they are usually the same. Save case or ﬁlling up a sports bottle from your
yourself a few pennies and get the generic home ﬁltered water system, it will cut the
brand. This will really add up in the long run. cost you would usually spend on drinks.
4. Try lean meats" for those of us who eat meat 7. Store general brands" dried beans, legumes,
and poultry, such as chicken and ground canned food, and frozen food are always
turkey, they are on sale at your local grocery great to have stored in your home. These
store every other week. Feel free to stock up items are usually inexpensive and very
on these items and freeze them. convenient when you need to put together
5. Go with the season" always buy your fruits a quick and simple meal.
and vegetables according to the current Hopefully these tips are helpful when it
season. This way you will get the optimal comes to stretching your grocery dollars.
BENEFITS OF DIACYLGLYCEROL %DAG& OILS
By Crystal Bodossian
With the rise in obesity levels throughout the United States, many people are searching for a
change. As a result of the increased levels of obesity, diseases caused by obesity are increasing as well,
such as diabetes, hypertension, hyperlipidemia, and a higher risk of heart disease. Although low fat
options for foods may be less popular for many, healthier cooking oils that still add flavor are being
explored. Traditionally, cooking oils are comprised mainly of triacylglycerols (TAGs), or triglycerides.
Since high levels of blood triglycerides have been linked with such problems as atherosclerosis, the need
for a healthier variety of oils to cook with is increasing.
Thankfully, recent studies have been done on diacylglycerols (DAG) and its role on weight loss in
obese Americans. Diacylglycerols have similar characteristics with respect to taste, appearance, and
functionality, but have been reported to possess qualities to reduce body fat in consumers (Kawashima et
al., 2008). In a 16-week study of diacylglycerol intake by Japanese men, abdominal fat and overall weight
loss was seen when compared to the same ingestion of triacylglycerol (Kamphuis, Mela, & Westerterp-
Plantenga, 2003). Furthermore, a 24-week study on American subjects comparing
intake of diacylglycerol vs. triacylglycerol yielded high levels of weight and fat mass
loss in obese and overweight subjects. In other studies, it has been discovered that
intake of DAG vs. TAG has shown to increase fat oxidation, which is linked to
appetite control and energy balance (Kamphuis et al., 2003).
When used in conjunction with diet therapy, individuals with type II diabetes
and hypertriglyceridemia reported lowered triglyceride serum levels when taken over
a longer period of time.
(cont. on page 15)
! PAGE 7
SDFSA NEWSLETTER! FALL 2009
WOULD YOU LIKE SOME SUGAR WITH THAT?
as a sweetener, claiming it is “fine “no sugar added” items when
in moderation”. Multiple studies available.
have been done on caloric • Cut back on soft drinks and fruit
sweeteners, finding that fructose is “drinks”, “beverages”, “ales”,
particularly dangerous because of and “cocktails”. Drink water,
its ability to bypass many of the seltzer, or non-fat milk instead.
body’s satiating signals and
• Limit candy, cookies, cakes, pies,
increase uric acid levels, which in
doughnuts, granola bars, pastries,
and other sweet baked goods. Eat
“fructose” is the named added
By Melissa Sartoris sugar in high-fructose corn syrup, it • Look for breakfast cereals that
actually only contains 42 – 55% have no more than 8 grams of
Americans are getting fatter. sugar per serving.
fructose, and the rest is glucose. A
Despite the idea that eating fat is
study published in the April 2009 • Watch out for sweets served in
what makes you fat, in truth, excess
Journal of Nutrition concluded that restaurants. Their huge portions
of any nutrient causes weight gain.
“the data suggest that high-fructose can provide a day’s worth of
Recently, researchers are looking
corn syrup yields similar metabolic added sugar.
into added sugars as contributors to
responses to other caloric
obesity. According to the USDA,
sweeteners such as sucrose”.
added sugars are the sugars and References:
syrups added to foods and With all that said, these
Angelopoulos, T., Lowndes, J.,
beverages in processing or findings are not license to go chug
Zukley, L., Melanson, K., Nguyen,
preparation, not the naturally a liter of Coca-Cola. The tried and
V., Huffman, A., et al. (2009). The
occurring sugars in fruits or milk. true message of everything in
Effect of High-Fructose Corn
These sugars may appear on food moderation, yes, also applies to
Syrup Consumption on
labels as brown sugar, corn added sugars. Since foods high in
Triglycerides and Uric Acid.
sweetener, corn syrup, dextrose, added sugars are typically low in
Journal of Nutrition, 139(6),
fructose, fruit juice concentrates, nutrient density, the Dietary
glucose, high-fructose corn syrup, Guidelines for Americans 2005
honey, invert sugar, lactose, suggests “…consuming a variety of
maltose, malt syrup, molasses, raw nutrient-dense foods and beverages
sugar, sucrose, sugar, or syrup. within and among the basic food
Dietary Guidelines for Americans,
These sugars are added to groups while choosing foods that
everything from sweetened juices limit the intake of… added
and sodas to breakfast cereals to sugars…” The USDA suggests
baked goods to jarred spaghetti limiting added sugars to 40 g (10
sauce. tsp) per day for a 2,000 calorie diet.
CSPI “Sweet Tips for Consumers”.
For perspective, there are 6
According to the USDA food http://www.goodnutrition.org/
teaspoons of sugar in 8 ounces of
consumption tables, consumption reports/sugar/sweettips.html
of high fructose corn syrup
increased over 1,000% between If these added sugars are so
1970 and 1990, which correlates pervasive in the US food supply,
with the upward trend of obesity in then how do we limit them? In
the nation. With high-fructose corn addition to the traditional nutrition
syrup being the only caloric messages of consuming whole
sweetener in soft drinks in the grains, fruits, and vegetables, the
United States, it has received most Center for Science in the Public
of the blame for these statistics. Interest (CSPI) suggests these
Recent commercials have come out “Sweet Tips for Consumers”:
by the Corn Refiners Association • Check nutrition and ingredient
defending high-fructose corn syrup labels for added sugars. Choose
! PAGE 8
SDFSA NEWSLETTER! FALL 2009
PACKING DIABETES TO COLLEGE
By Elga Zagmoosakhanian
Diabetes (DM) is a
condition that can be well
managed by controlling the
blood glucose level and eating
healthfully, eating the right
amount of food, and at the right
time. Being a college student
with diabetes can be much more
challenging than being a high
school student with DM. For
high school students with DM,
parents are more likely to be
involved with the school to
make a diabetes care plan,
known as the 504 Plan. For the
high school student, diabetes
control is helped because of
regulated lunchtime or snack
times. (ODS) regarding the student’s associated risks with a
In college it is not the DM. Once identified by the roommate or classmate will
same. There is no rigid ODS, a student can ask for any benefit both students. Trusting
scheduling of breaks for food assistance in allowing the friends and educating them will
consumption, and the campus is student to do such things as be like having a safety net to
not required to educate staff getting permission to take a make it easier to manage this
members about diabetes. It is break during long hours of condition on campus.
the responsibility of the student exams (e.g. to test blood glucose
to notify the school via the or drink juice. On campus, one References:
Office of Disability Services of the best sources of support (Call 1-800-DIABETES
can come from the college if you are experiencing
health services, especially ones discrimination at college)
that have certified diabetes
educators and/or diabetes “On Campus and on Course”,
support groups. (California Diabetes Forecast, August 2009.
State University Northridge www.diabetes.org/safeatschool
offers several free visits per
academic year for such
It is also always good to
remember that sharing
information about DM and its
! PAGE 9
SDFSA NEWSLETTER! FALL 2009
WHAT IS NUTRITION CARE PROCESS?
By Diana Tanus Nutrition Assessment is a Nutrition Intervention entails
The Nutrition Care component of the model that is the specific actions used to treat a
Process (NCP), created by the very familiar to the dietetic nutrition diagnosis that are
American Dietetic Association profession. This step involves the intended to change a nutrition-
(ADA), is a systematic process gathering, evaluation of, and related behavior, environmental
describing how dietetic interpretation of family, genetic, condition, or aspects of
practitioners provide care to social, nutritional, herbal, and nutritional health. This step
patients (ADA, 2008). The NCP medical histories. It also includes involves two interrelated
is designed to improve the a physical examination and components: planning and
consistency and quality of laboratory data. This step is implementing. This may include
individualized care for patients crucial in the selection of the food and nutrition therapy,
and the predictability of patient correct nutrition diagnosis. nutrition education, counseling,
outcomes. or coordination of care, such as
Nutrition Diagnosis involves the providing referral for financial or
NCP, commonly referred to as identification, prioritization, and food resources.
A-D-I-M-E, is composed of four documentation of the problem/
steps: need. When documenting the Nutrition Monitoring and
nutrition diagnosis statements or Evaluation evaluates the amount
Step 1. Nutrition Assessment PES statement in the medical of progress made and whether
Step 2. Nutrition Diagnosis record, the statement is goals are being met. This step
Step 3. Nutrition Intervention composed of three distinct involves three parts: monitoring
Step 4. Nutrition Monitoring and components: the identification of progress, measuring outcomes,
Evaluation the problem (P), the etiology (E), and evaluating outcomes. Based
and the signs and symptoms (S). on this evaluation, the dietician
will be able to determine whether
the nutrition intervention is or is
not changing the patient behavior
or nutrition/health status.
American Dietetic Association,
(2008). Nutrition Care Process
and Model Part I: The 2008
Update. Retrieved October 16,
2009 from http://www.eatright.org/
! PAGE 10
SDFSA NEWSLETTER! FALL 2009
WHAT ARE SUPERFOODS?
By Karmen Ovsepya! be found all around us,
What are superfoods? Superfoods are in supermarkets and
referred to as, “…food[s] with high phytonutrient local grocery stores.
content that may confer health benefits as a When you walk into the
result.” In other words, they are nutritious foods supermarket, look for
which help maintain our health and well-being. blueberries, raspberries,
Superfoods are colorful and usually contain many strawberries, oranges,
nutrients, including certain vitamins and minerals, pomegranates, dark
omega-3 fatty acids, antioxidants, and fiber. These chocolate, soy, beans,
substances are what make superfoods beneficial oats, walnuts, broccoli, avocado, spinach, salmon,
for our health and and the list goes on. There are
why they are said to two things you should keep in
help prevent chronic mind while grocery shopping:
diseases, such as 1) superfoods are rich in color
heart disease, and 2) the more vibrant the color, the
cancer. more nutrients and antioxidants
Antioxidants it contains.
help stabilize and Like all foods, superfoods
protect the body should be consumed in
against cell- moderation, but they are very
damaging free important to incorporate into
radicals. These free your daily diet to maintain a
radicals are healthy lifestyle. Chose a variety
produced by stress, of these superfoods to obtain the
excessive exercise, benefits from all the different
and unhealthy foods. At the same time, nutrients each one offers.
antioxidants help strengthen the body’s immune
system, skin, bones, and muscles. Some of the Reference:
nutrients superfoods contain are vitamin C, Whole foods Market. (2007). Supplementing
vitamin A, folate, and the healthy fats, including with Superfoods. Retrieved on October 19, 2009,
omega-3s. Fiber, also present in superfoods, helps from http://www.wholefoodsmarket.com/pdfs/
improve absorption of nutrients in the body, helps superfoods.pdf
support digestion, and helps decrease risk of Super Foods RX™. (2007-2009). The Super
certain diseases. These components are what make Foods: Foods guaranteed to change your life!
superfoods “super.” Retrieved on October 19, 2009, from http://
Now that we www.superfoodsrx.com/superfoods/
know what Wikipedia. (2009). Superfoods. Retrieved on
superfoods are, October 19, 2009, from http://en.wikipedia.org/
where can we find wiki/Superfood
nutritious foods can
! PAGE 11
SDFSA NEWSLETTER! FALL 2009
FOOD AND MOOD fat protein and complex reduce stress. Endorphins are
By Maithili Bhaga# carbohydrates. released when a person is in pain,
Aspartame, often found in starving, or exercising. A food
Do you often reach for a artificial sweeteners, is substance related to endorphins is
candy or chocolate bar to relieve hydrolyzed to aspartic acid and phenylethylamine, which is
stress? Do berries induce happy phenylalanine (an amino acid). found in chocolate. This is
emotions within you? Many of us These are also commonly found probably why chocolate sales
may answer “yes” to these in a regular diet. After digestion, reach its peak during times of
questions because what we eat is aspartame competes for entry recession!
influenced by how we feel. into the brain, affecting brain Research on the food-
Conversely, how we feel can function. This leads to changes in mood connection is primarily
often be a result of what we eat. behavior, cognitive function, or focused on understanding the
Food and body chemicals interact mood. effects of eating particular foods
to keep us going. When our during particular mood states, as
moods change, so do our body well as how foods can help to
chemicals. For instance, stress achieve a particular mood state.
often leads to a craving for However, substantive research is
carbohydrates because they boost required in order to assess to
serotonin, which is a what degree food choices can
neurotransmitter that regulates influence worker productivity or
many of our feelings such as alleviate eating-behavior
pain, tranquility, sleep, mood, disorders.
and hunger. However, eating
excess carbohydrates, especially References:
when hungry, can lead to Two other important brain Cognitive functions, moods,
deleterious effects. Hence, chemicals that appear to be and behavior changes and non-
choosing a variety of foods influenced by foods, dopamine nutritive sweeteners. Evidence
including carbohydrates, protein and norepinephrine, produce a Analysis Library by American
and fat, as well as portion feeling of alertness, an increased Dietetic Association (ADA),
control, is helpful. ability to concentrate, and faster 2006.
The size of the meal and reaction times. Levels of Benton D, Donohoe RT. The
the time of day when it is eaten dopamine and norepinephrine effects of nutrients on mood.
also affect mood response. Large increase with the consumption of Public Health Nutr.
meals containing high amounts of protein-rich foods, such as meat, 1999;2:403-409.
fat reduce mental alertness and nuts, and milk and dairy Mitchell, Susan, and Christie,
performance. This results in products. Catherine (1998). I'd Kill for a
drowsiness, sluggishness, and Another group of Cookie. New York: Dutton.
decreased ability to focus. The chemicals that can influence
food-mood response is transient mood and appetite are the
in nature. “Afternoon lows” are endorphins. These are the body's
often a result of poor meal timing natural opiate-like chemicals that
or food choices. Therefore, it is produce a positive mood state,
important to space meals three to decrease pain sensitivity, and
four hours apart and choose low-
! PAGE 12
SDFSA NEWSLETTER! FALL 2009
of adolescents skip it. (2) This search.ebscohost.com.libproxy.csu
practice often starts in adolescence n.edu:2048, doi:10.1016/j.physbeh.
and continues in age with 2005.06.023
increased frequency of skipping. (2) Tami M Videon, Carolyn K
Lack of time, desire to sleep longer Manning %2003& Inﬂuences on
in the morning, and lack of adolescent eating patterns: the
appetite are the most common importance of family meals.
reasons cited for skipping the day’s Journal of Adolescent Health,
most important meal. (4) Skipping 32%5&, 365"373.
breakfast often results in eating (3) Miller GD, Forgac R, Cline R,
more during the day and McBean LD. %1998& Breakfast
IMPORTANCE OF consequently increases chances of beneﬁts children in the US and
BREAKFAST weight gain and heart disease. (8) abroad. J Am Coll Nutr, 17%1&, 4"6
While eating breakfast is (4) Story M, Moe J, 2000, ‘Eating
By Sampada Zanty$ important, it is essential to ensure Behaviours and Nutritional
that it is an adequate and complete Implications’, Nutrition and the
“Eat breakfast like a king, meal. An adequate breakfast Pregnant Adolescent: A Practical
lunch like a prince, and dinner like should supply at least 300 calories Reference Guide, Centre for
a pauper,” so advised Adelle Davis and contribute toward meeting the Leadership, Education and
almost half a century ago. Today’s day’s nutritional needs. (4) The Training in Maternal and Child
scientiﬁc research rings her words bulk of the energy from breakfast Nutrition, Minnesota US
true. Rampersaud %2005&, should come in the form of (5) Sandra G. A$enito %2007&
concluded that, breakfast complex carbohydrates and not Breakfast: A Missed Opportunity.
consumption signiﬁcantly sugar. Protein is also another Journal of the American Dietetic
contributes to whole"diet nutrient important component of a healthy Association, 107%4&, 565"569
adequacy.” (7) Studies have shown breakfast as it provides satiety, and (6) J.L Tietyen, K.H. Fleming
breakfast signiﬁcantly improves hence, prevents cravings in the %1995& Nutrient Intake of Breakfast
nutrient intake. Breakfast hours following the breakfast. vs. Non"Breakfast Eaters.
consumers had 33' higher rates of Breakfast containing an adequate Journal of the American Dietetic
ﬁber, 50' higher rates of vitamins, supply of carbohydrates and Association, 95%9&, A55
and 37' and 49' higher protein ensures a steady supply of (7) Gail C. Rampersaud, Mark A.
consumption of calcium and iron, energy over a long period of time. Pereira, Beverly L. Girard, Judi
respectively. (6) Studies have ! Examples of healthy Adams, Jordan D. Metzl %2005&
shown that breakfast intake breakfast options include: Breakfast Habits, Nutritional
signiﬁcantly enhances cognitive •Single serving of whole grain, Status, Body Weight, and
performance, spatial memory, and ready"to"eat cereal or granola with Academic Performance in Children
auditory attention. (1) This in turn a glass of milk and a fruit. and Adolescents. Journal of the
has a positive impact on children •Vegetable"egg sandwich %whole American Dietetic Association
and adolescents’ performance. wheat bread& with a fruit 105%5&, 743"760
A healthy breakfast was •Granola * fruit * yogurt parfait (8) %2005&. Eat Breakfast to Beneﬁt
also seen to be a signiﬁcant tool in •Cereal bars with a glass of milk Waistline and Heart.
the prevention of obesity. The and a fruit. Environmental Nutrition, 28%3&, 1.
National Longitudinal Study of
Adolescent Health found an References:
inverse relationship between (1) Mahoney, C., Taylor, H.,
breakfast consumption during Kanarek, R., & Samuel, P. %2005&.
adolescence to BMI in young E$ect of breakfast composition on
adulthood. (5) cognitive processes in elementary
Despite the signiﬁcant school children. Physiology &
beneﬁts of eating breakfast, 20' Behavior, 85%5&, 635"645. http://
! PAGE 13
SDFSA NEWSLETTER! FALL 2009
GO NUTS FOR YOUR HEART!
By Vilma Hernande% Unsaturated fats: nuts are high in Even though the
Let your heart sing and good the fats, monounsaturated unsaturated fats and omega-3
go nuts - in moderation - by and polyunsaturated, which are fatty acids are beneficial to the
consuming heart-healthy nuts. thought to lower bad cholesterol heart, it is important to keep in
Whether you enjoy having a levels. mind that these are still fats and
handful of walnuts, almonds, Omega-3 fatty acids: nuts are high in calories. Eighty percent
pistachios, or a combination of one of the best plant-based of a nut is fat. This is why they
them all, they are a great source sources rich in these fatty acids, should be eaten in moderation.
of unsaturated fatty acids, fiber, which help prevent dangerous Ideally, they should substitute the
and other nutrients that a bag of heart rhythms that can lead to saturated fats found in meats,
potato chips simply cannot heart attacks. eggs, and dairy products.
measure up to. L-arginine: scientists think that According to the Food
Recent scientific studies this substance may help improve and Drug Administration, a daily
suggest that nuts lower the low- the health of the artery walls by amount of about 1.5 ounces or
density lipoprotein (LDL) or making them more pliable and 1/3 cup of almonds, walnuts,
“bad” cholesterol levels in the less prone to blood clots that can hazelnuts, peanuts, pecans,
blood. High levels of LDL obstruct blood flow. pistachios, and some pine nuts,
cholesterol can damage the may reduce the risk of heart
lining of the arteries. They also disease. And walnuts are the
are the primary contributor of nuttiest of all! Studies have
blood clot formation causing shown they contain high
fatal heart attacks. Because of amounts of omega-3 fatty
the healthy oils in nuts, they acids.
can improve the lining of the Like any other nutrient
arteries and reduce the chances dense product, some of the
of a heart attack. benefits of nuts may be
The Mayo Clinic canceled by adding salt, sugar,
Fiber: because all nuts contain
addresses that the evidence for or chocolate coatings; so be easy
fiber, they also help lower
the heart benefits of nuts is not on these or just eat plain nuts.
cholesterol. In addition, the fiber
totally solid and that the Food Next time your heart
in nuts gives a satisfying feeling
and Drug Administration only craves for a snack, think nuts!
of being full longer.
allows companies to say, Instead of adding salt, think
Vitamin E: although still under
“evidence ‘suggests but does not moderation and exercise. Your
study, researchers believe that
prove’ that eating nuts reduces heart will love you for that!
vitamin E may help stop plaque
heart disease risk.” Nonetheless, buildup in the arteries. Plaque
researchers believe that all nuts Reference:
narrows the arteries, and also
are packed with healthy oils and Nuts and Your Heart: Eating Nuts
leads to chest pain, coronary
substances that contribute to a for Heart Health. June 2009.
heart disease, or heart attack.
healthy heart. Depending on the Mayo Clinic. Information
Plant sterols: these can help
type of nut, they may have the retrieved on October 17, 2009.
lower cholesterol. It is a naturally
following substances in lesser or occurring substance found in
higher amounts: (cont. on page 15)
! PAGE 14
SDFSA NEWSLETTER! FALL 2009
...GO NUTS FOR YOUR HEART! CONTINUED
Nutrition information on common types of nuts. All calorie and fat content measurements are for 1
ounce, or 28.4 grams (g), of unsalted nuts.
Type of nut Calories Total fat (Saturated/Unsaturated fat)*
Almonds, raw 163 14 g (1.1 g/12.2 g)
Almonds, dry roasted 169 15 g (1.1 g/13.1 g)
Brazil nuts, raw 186 19 g (4.3 g/12.8 g)
Cashews, dry roasted 163 13.1 g (2.6 g/10 g)
Chestnuts, roasted 69 0.6 g (1 g/5 g)
Hazelnuts (filberts), raw 178 17 g (1.3 g/15.2 g)
Hazelnuts (filberts), dry roasted 183 17.7 g (1.3 g/15.6 g)
Macadamia nuts, raw 204 21.5 g (3.4 g/17.1 g)
Macadamia nuts, dry roasted 204 21.6 g (3.4 g/17.2 g)
Peanuts, dry roasted 166 14 g (2g/11.4 g)
Pecans, dry roasted 201 21 g (1.8 g/18.3 g)
Pistachios, dry roasted 162 13 g (1.6 g/10.8 g)
Walnuts, halved 185 18.5 g (1.7 g/15.9 g)
*The saturated and unsaturated fat contents in each nut may not add up to the total fat content becaus$
the fat value may also include some non&fatty acid material, such as sugars or phosphates.
...BENEFITS OF DIACYLGLYCEROL %DAG& OILS CONTINUED
Overall, alternative options for oils are available and could be a helpful and possibly welcome alternative
in palatability to long-term, low fat diets for some people.
Kampthius, M. M., Mela, D. J., Westerterp-Plantenga, M. S. (2003).
Diacylglycerol affect substrate oxidation and appetite in humans. The
American Journal of Clinical Nutrition, 77, 1133-11399. Retrieved
Kawashima, H., Takase, H., Yasunaga, K., Wakaki, Y., Katsuragi, Y., Mori, K., … Koyama, W. (2008).
One-year ad libitum consumption of diacylglycerol oil as part of a regular diet results in modest weight
loss in comparison with consumption of a triacylglycerol control oil in overweight Japanese subjects.
Journal of the American Dietetic Association, 108(1), 57-66. Retrieved from http://www.adajournal.org
! PAGE 15
SDFSA NEWSLETTER! FALL 2009
Dr. Terri Lisagor Carlen Loewenthal Anet Piridzhanyan Diana Tanus
Faculty Advisor President Vice President Vice President
Melody Murphy Crystal Bodossian Sampada Zantye Tomoko Fujio"Petersen
Webmaster C.C. Representative Secretary Secretary
Maithili Bhagat Brandia Tomlin Melissa Sartoris Elga Zadmoosakhanian
Accounting Treasurer Fundraising Treasurer Fundraising Treasurer Ways and Means
Shireen Farhadia Pilar Chilet Nicole Anderson Erin Cook
Ways and Means Editor Editor Publicity
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Publicity Historian Historian Legislative O#cer Legislative O#cer
! PAGE 16