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You are here: Home / Archives for nutritionist

Iodine: Are You Deficient in This Trace Mineral?

a blue bowl filled with iodine-rich dried seaweed

If you restrict dairy, seafood, and/or eggs, you likely are not getting enough iodine and may even be deficient. Sufficient iodine intake is especially important for women of childbearing age.

Iodine is an essential trace mineral needed for optimal thyroid function. It is required to make thyroid hormones T3 and T4, which regulate growth, neurological development, metabolism, and digestive function.

Insufficient iodine intake can lead to a condition called hypothyroidism, weight gain, poor cognition, and constipation. Iodine also plays a role in estrogen metabolism and has been found to have protective effects against breast cancer and reduces cyst formation and breast tenderness.

Mild iodine deficiency is very common amongst women and individuals with dietary restrictions. Data from the US NHANES indicate that 37% of women between 18-44 years old are iodine deficient and another study found that 50% of pregnant and breastfeeding mothers were not eating enough iodine.

Eat More Iodine

Iodine is typically found in soil and seawater, and in animals who are fed iodine-rich foods. However, there are many regions of the USA that have poor iodine content, including the Pacific Northwest. Therefore, vegetables and fruit grown in the PNW, as well as grazing animals and their milks, have lower iodine content than elsewhere in the nation.

Programs have been implemented to iodize table salt in order to address this concern. However, iodine is very unstable and diminishes over time, with losses of 10-100% over a year depending on the packaging material, temperature, and humidity of the stored salt. Therefore, iodized salt is not the most reliable source of iodine. Furthermore, with the increase in processed food consumption (which does not contain iodized salt), Americans are using less iodized salt in cooking.

Dietary restrictions can further contribute to poor iodine intake. Foods rich in iodine include seafood, seaweed, and meat and dairy products from animals grazed on iodine-rich soils. If intake of the aforementioned foods is inadequate, and salt intake is reduced, iodine deficiency can occur. Vegans and vegetarians, as well as anyone on a dairy-free, or seafood- and seaweed-free diet is at an increased risk. Moreover, cruciferous vegetables and soy are considered goitrogens and can interfere with iodine. High intakes of these foods, along with a diet low in iodine, can contribute to iodine deficiency.

iodine rich foods such as dairy, seaweed, seafood, eggs, and leafy greens on a white background

Iodine needs fluctuate throughout our lives, but most adults need 150mcg per day to prevent deficiency. However, needs greatly increase for pregnant or nursing mothers, with an increase to 220mcg to 290mcg per day in pregnant and breastfeeding women. This is of great concern because the fetus and infant are entirely reliant on their mother’s intake to produce thyroid hormones. Inadequate iodine intake can also lead to neurological problems in children. Therefore, ensuring adequate iodine intake prior to, during, and after pregnancy is critical. But be cautious — too much iodine can also be of concern, leading to iodine-induced hyperthyroidism or hypothyroidism. It is important to work with a dietitian for individual guidance.

Iodine-rich Meals and Snacks

an iodine rich nori wrap with smoked salmon mushroom and sprouts
Nori wrap
  • Use Redmond’s Real Sea Salt in cooking for a natural source of iodine-rich sea salt.
  • Snack on organic seaweed snacks for an iodine boost.
  • Make a wrap with a nori sheet.
  • Sprinkle dulse granules on meals for a smoky flavor.
  • Enjoy quality wild-caught seafood 2-3x per week.
  • Add a kelp frond to soup stocks or bone broth while cooking.
  • Enjoy a poke bowl that includes seaweed and quality seafood.
  • If using iodized sea salt, buy a new container every month, for optimal freshness.
  • If you tolerate dairy, enjoy organic grass-fed milks or yogurts.
headshot nutritionist selva w. bellingham wa

By Selva Wohlgemuth, Co-op News Contributor

Selva Wohlgemuth is a Registered Dietitian Nutritionist and owner of Happy Belly Nutrition in Bellingham, Washington. She specializes in gut health and has an in-depth knowledge of women's health. She is an avid outdoorswoman and mother.

HOT OFF THE PRESS| NUTRITION| SPECIALITY DIET| THE CO-OP DIFFERENCE| WELLNESS ask the nutritionist| breastfeeding| hypothyroidism| iodine| iodine deficiency| nutritionist| pregnancy| seafood| seaweed| selva| supplement| thyroid| thyroid disorder| thyroid health

What You Didn’t Know About Vitamin A

foods that are good sources of vitamin A (retinol)

Vitamin A is an important fat-soluble nutrient that plays a wide variety of roles in the human body. It is found as preformed vitamin A (retinol) in animal products and as provitamin A (beta-carotene) in fruits and vegetables, especially papaya, carrots, sweet potatoes, and squash. Animal-based vitamin A is absorbed at a much higher rate than carotenoids, at about 70–90% vs 20–50%. Low-fat meals further reduce the total amount of vitamin A that is absorbed from either source. Generally, it is recommended that meals contain at the very least 10g of fat for optimal absorption.

"Vitamin A plays essential roles in skin health, immune health, thyroid health, eye health, iron metabolism, and even reproductive health."

The biggest and most impactful difference, however, is that plant-based beta-carotene requires extra enzyme activity to be converted into the active retinol vitamin A.  Interestingly, some individuals have BCMO1 (beta-carotene monooxygenase) gene mutations, which may further reduce their efficiency of converting plant-based vitamin A to retinol by 30–70%. Approximately 45% of the western population is considered a low converter (4). This can be of great concern for those following strict vegan or vegetarian diets, which do not include animal sources rich in vitamin A.

If you are eating a low-fat, plant-based diet and are struggling with acne or get sick often, then you may consider checking your vitamin A status and adding in more animal-based preformed vitamin A foods.

infographic about the importance of vitamin A in the diet and symptoms of deficiency

Important Roles of Vitamin A

Vitamin A plays essential roles in skin health, immune health, thyroid health, eye health, iron metabolism, and even reproductive health. If you are struggling with acne or eczema, get sick often, always have cold hands and feet, have a slow metabolism, have worsening vision, and/or have iron deficiency, then you might want to check your vitamin A status. This is especially worth investigating if you eat an exclusively plant-based diet. Even if you are an omnivore, however, it is good to evaluate your vitamin A status.

How Much Do You Need Each Day?

On average, adults need 700–900mcg RAE (retinol activity equivalents) per day. People have higher needs during pregnancy and almost double the needs when breastfeeding. One must be cautious when consuming supplements high in preformed vitamin A, as this can result in hypervitaminosis, a condition caused by vitamin A toxicity. If you suspect vitamin A insufficiency, it is best to consult with your health care provider and ask for a vitamin A (retinol) blood lab for personalized recommendations.

How to Safely Boost Your Vitamin A Status:

In the meantime, always start with food first. I recommend a variety of both plant and animal sources to get both types of vitamin A. This is a safe approach to increasing your liver vitamin A stores. And remember, consistency is key!

1. Enjoy fruits and vegetables rich in beta-carotene on a daily basis. Try carrots, sweet potatoes, squash, cantaloupe, and papaya!

2. Pair your fruits and veggies with quality fat (e.g., extra virgin olive oil, grass-fed butter, and coconut oil) to aid in absorption.

  • Drizzle your favorite vitamin A-rich fruit with full-fat coconut milk or top with whole-fat yogurt or kefir.
  • Roast carrots with avocado oil or serve a baked sweet potato with a dollop of grass-fed butter.

3. Enjoy pasture-raised eggs (yolks), grass-fed butter, and grass-fed yogurt or kefir for a daily dose of preformed vitamin A.

  • Take a hardboiled egg with you for a satisfying snack.
  • Use yogurt or kefir in your morning fruit smoothie.

4. Enjoy small amounts of preformed vitamin A superstars regularly. Add 2–3 oz of grass-fed liver to your diet 1x per week OR supplement with 1 tsp of cod liver oil daily.

  • Try liver paté or simply sauté liver in a pan with some onions.
  • If you don't like the taste of liver, hide some in a chili or flavorful stew.
  • Add your cod liver oil into a morning smoothie to mask the flavor.

Sources:

  • http://www.amazon.com/Advanced-Nutrition-Metabolism-Sareen-Gropper/dp/1133104053
  • http://snpedia.com/index.php/Rs7501331
  • http://www.ncbi.nlm.nih.gov/pubmed/19103647?dopt=Abstract
  • http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2745744/
  • http://lpi.oregonstate.edu/mic/micronutrients-health/skin-health/nutrient-index/vitamin-A
  • http://lpi.oregonstate.edu/mic/vitamins/vitamin-A#visual-system
  • http://lpi.oregonstate.edu/mic/vitamins/vitamin-A#nutrient-interactions
  • https://ods.od.nih.gov/factsheets/VitaminA-HealthProfessional/
headshot nutritionist selva w. bellingham wa

By Selva Wohlgemuth, Co-op News Contributor

Selva Wohlgemuth is a Registered Dietitian Nutritionist and owner of Happy Belly Nutrition in Bellingham, Washington. She specializes in gut health and has an in-depth knowledge of women's health. She is an avid outdoorswoman and mother.

NUTRITION| SPECIALITY DIET| WELLNESS anemia| ask the nutritionist| bellingham| fatigue| hair loss| liver| liver pate| low converter| nutritionist| retinol| vitamin a| vitamin a deficiency

Ask the Nutritionist: Circadian Rhythms

support your gut microbiome to reset your circadian rhythm

Every day we experience a 24 hour light/dark cycle which results in physical, mental, and behavioral changes that are dictated by natural light. Otherwise known as circadian rhythm, this light and dark cycle impacts our behavior, gene expression, metabolism, and our gut microbiome.

The natural condition for humans is to spend the light phase of the 24-hour day in an active/feeding state, and the dark phase in a resting/fasting state. Light exposure initiates a daily reset of the cycle and is communicated throughout almost every cell in the body.

However, with the increased exposure to artificial light in our homes, offices, and from our technological devices, as well as an increased time spent indoors, our circadian rhythm is more misaligned than ever.

Researchers have found that timing of food intake is a critical external cue that helps synchronize our circadian rhythm. Misalignment not only between light and dark exposure, but also our feeding times, can crumble our entire circadian rhythm. Unfortunately chronodisruption (a chronically disrupted circadian rhythm) is rampant in today’s society. This can contribute to sleep issues and other health conditions such as metabolic syndrome and digestive disorders.

Since our gut is the first organ to encounter shifts in our food intake, it is not surprising that signals from the gut act as additional zeitgebers to other organs. Interestingly many gastrointestinal processes such as digestion and absorption of nutrients, gut motility, and hormone sections are directed by the circadian rhythm. Therefore a disruption in the circadian rhythm can lead to increased symptoms of IBS and abdominal pain, not to mention downstream negative impacts to our wellness due to the lack of absorption of the nutrients we need to live and thrive.

Since the circadian rhythm governs every cell in our body, if you are struggling with chronodisruption, consider rewiring your circadian rhythm first before investing your time and money into the newest diet trends, supplements, or fitness programs. Check out the recommendations below to help support your health and wellness goals for free.

How to Reset Your Circadian Rhythm

  • Get outside and expose yourself to natural light every day, no matter if its cloudy or sunny. The more you are outside, the better.
  • Exercise during the active light phase, instead of the rest dark phase.
  • Mimic your indoor lights to reflect the natural light cycle. If it’s dark outside, dim your indoor lights and avoid exposure of blue light from screens, phones, etc. Blue light blocking glasses can be used at night if you are unable to avoid exposure.
  • Your body likes routine. Go to bed at the same time every night if possible and keep your room cool and dark. Aim for 7-9 hours of sleep.
  • Eat a balanced meal or snack within an hour of waking. Too busy to eat? Then try Good Culture whole milk cottage cheese and a piece of fruit.
  • Continue to eat regular meals on schedule during the light hours of the day. For example breakfast, lunch, snack, dinner.
  • Avoid caffeine in the afternoon and evening. Instead enjoy Organic India tulsi tea for a caffeine free boost.
  • Avoid eating the majority of your food at night.
  • Aim for a 10-12hour feeding window during the active light hours of the day.

References:

Segers A, Depoortere I. Circadian clocks in the digestive system. Gastroenterology & Hepatology. April 2021.

Kacsmarek Jl, Thompson Sv, Holscher HD. Complex interactions of circadian rhythms, eating behaviors, and the gastrointestinal microbiota and their potential impact on health. Nutr Rev. 2017 Sep; 75(9): 673-682.

Selva Wohlgemuth, meal planning instructor

By Selva Wohlgemuth, Co-op News Contributor

Selva Wohlgemuth is a Registered Dietitian Nutritionist and owner of Happy Belly Nutrition in Bellingham, Washington. She specializes in gut health and has an in-depth knowledge of women's health. She is an avid outdoorswoman and mother.

NUTRITION| WELLNESS ask the nutritionist| gut health| healthy sleep| microbiome| nutritionist| sleep cycle

5 Tips to Heighten Wellbeing During the Holidays

holiday table with friends toasting the occasion

Holiday nostalgia is in the air. Everywhere you turn coffee shops highlight sweetened drink specials including pumpkin spice and eggnog lattes. While as the weather becomes gloomier, rainier and cooler, in the home kitchen, more soups, casseroles and roasted vegetables make it to the table. Even receptors on our tongues are heightened during the fall and winter months, further enhancing the flavors of rich comfort foods.

However our busy lives do not stop in the winter and food is in abundance all around us throughout the seasons. With this constant abundance we can often make unhealthy decisions when it comes to holiday gatherings.  Perhaps a new approach can help heighten the wellbeing of this holiday. Following are some great tips to enhance your Thanksgiving experience, which can support your health as well as those you love.

  • Don’t skip breakfast. Not only does this habit enforce overeating later at dinnertime, but your energy will lag throughout the day. Eating a well-balanced breakfast will help keep you satisfied, and less prone to overindulge in appetizers and dinner.
  • Opt for whole food recipes. Utilizing whole foods, in place of packaged or canned ingredients, adds more nutrient density to your meal, while simultaneously reducing added sugars, preservatives, and additives. For example, instead of serving cranberry sauce in a can, try making my quick and healthy raw cranberry relish which is low in sugar and allows all the powerful anti-inflammatory phytonutrients and enzymes to stay intact. See my recipe below.
  • Attempt a new plan of attack. Instead of eating everything that is offered, choose only your favorite dishes, and then make some room for a salad or roasted vegetables. This way you will be more satisfied emotionally, quenching those cravings that have culminated over the last year.
  • Eat mindfully. With each bite of food, chew slowly, savoring the flavors and aromas you have missed all these months. It can take up to 20 minutes for the body to identify fullness cues. Consequently, taking the time to eat your meal will allow you to identify when you are happily full before you reach the point where you need to unbutton your jeans.
  • Catch some fresh air. Instead of cozying up on the couch after dinner, go for a walk with a dear relative or friend. Good conversation is a great way to reconnect with those you have not seen all year. Afterwards you may feel even more satisfied and rejuvenated than before, allowing you to more consciously make a healthy decision when picking out a slice of your favorite dessert.

Raw Cranberry Relish

Did you know most cooked cranberry sauce recipes call for 1-1 1/2 cups of sugar! This recipe calls for only ¼ cup of maple syrup or honey and requires a bit of resting time to enhance the flavors. Therefore, taste it the following morning to see if you really need to add more sweetener. This relish tastes great tossed in salads, in wraps, sandwiches, or along with your Thanksgiving turkey. A little goes a long way!

a wooden bowl full of homemade cranberry relish

INGREDIENTS

12 oz fresh organic cranberries

1 organic orange, juice and zest

1/4 cup maple syrup or honey

1/4 teaspoon sea salt

1 teaspoon grated fresh ginger root

Optional: 1/4 teaspoon red chili flakes (can replace with a little deseeded jalapeño)

DIRECTIONS

Rinse cranberries and strain. Pour onto a clean kitchen towel and pick out any soft cranberries. Add the fresh cranberries into a food processor. Process until finely minced. Be careful not to process it too much because then the relish will become too soggy. Pulse in the orange juice, zest, maple syrup, grated ginger root, and sea salt. If you want to add heat, do so now. Transfer into a glass jar, allow to rest overnight before serving, and store in refrigerator for up to one week.

Makes about 2 cups • Time: ~ 10 minutes

Selva Wohlgemuth, meal planning instructor

By Selva Wohlgemuth, Co-op News Contributor

Selva Wohlgemuth is a Registered Dietitian Nutritionist and owner of Happy Belly Nutrition in Bellingham, Washington. She specializes in gut health and has an in-depth knowledge of women's health. She is an avid outdoorswoman and mother.

HOLIDAY| NUTRITION| RECIPES| WELLNESS cranberry sauce| holiday| nutrition| nutritionist| thanksgiving| wellness

Ask The Nutritionist: Balanced Snacks for a Happy Kid

healthy snacks arranged on a yellow background

The crazy busy summer living is now behind us as we start up the new school year. In place of last minute camping trips or impromptu bike rides around Galbraith, schedules and routines fill our day. Life is busy but in a different way.

As a dietitian, and as a parent, I know having hearty, nutritious snacks on hand, makes for an easier, smoother day. A balanced snack helps keep blood sugars stable, “hanger” at bay, and therefore a more energetic and happy kiddo.

By choosing snacks that contain a good source of fiber, protein, and fat, you can prevent the blood sugar roller coaster and the dreaded emotions that come along with it.

However, not all snacks are created equal. Snacks that are just naked carbs, like crackers, chips, even a plain piece of fruit, can quickly lead to a blood sugar spike followed by a blood sugar drop, and usually the consequential meltdown. By choosing snacks that contain a good source of fiber, protein, and fat, you can prevent the blood sugar roller coaster and the dreaded emotions that come along with it, keeping you, your kiddo, and everyone else happy.

Here are some good examples:

  • ½ apple (fiber) and cheddar cheese (protein & fat)
  • Carrots (fiber) and hummus (protein & fat)
  • Berries (fiber) and yogurt (protein & fat)
  • ½ firm banana (fiber) and peanut butter (protein & fat)
  • Bell pepper (fiber) and hard-boiled egg (protein & fat)
  • Cucumber (fiber) and smoked salmon (protein & fat)
  • Whole grain bread (fiber) and liver pate (protein & fat)

Another good example are my Back to School Power Bites. Not only are they allergen friendly, but they taste like a treat—a little sweet and a little salty. They are rich in fiber, and pack a good punch of protein and fat to help balance blood sugars.

back to school snack bites next to a kids lunch box and backpack

INGREDIENTS

  • 2 firm medium bananas, mashed (~3/4 cup)
  • 3 tablespoons salted nut/seed butter
  • 1 tablespoon honey
  • 1 teaspoon vanilla extract
  • ¼ teaspoon Redmond’s sea salt
  • 2 tablespoons coconut flour
  • 2 tablespoons almond flour
  • 2 tablespoons ground flaxseed
  • 1 teaspoon chia seeds
  • 2 teaspoons baking powder
  • Optional: mini chocolate chips

DIRECTIONS

Preheat oven to 350 degrees and butter or oil a mini muffin tin. Set aside.

Meanwhile in a medium bowl mash the two bananas and stir in the nut/seed butter, honey, vanilla extract, and salt. Stir until well combined.

In a separate bowl mix together the coconut flour, almond flour, ground flaxseed, chia seeds, and baking powder. Make sure to break apart any lumps. Transfer the dry mixture to the wet mixture and mix with a spoon until well combined. If you want to add chocolate chips stir them in afterwards.

Transfer to the oiled muffin tin and bake for 25 minute or until golden brown and inserted toothpick comes out clean. Allow to cool completely before eating. Store in refrigerator for up to 1 week.

Makes 12 mini muffins. Nutrition per Muffin: 63kcal, 8g carbs, 2g fiber, 2g protein, 3g fat.

Selva Wohlgemuth, meal planning instructor

By Selva Wohlgemuth, Co-op News Contributor

Selva Wohlgemuth is a Registered Dietitian Nutritionist and owner of Happy Belly Nutrition in Bellingham, Washington. She specializes in gut health and has an in-depth knowledge of women's health. She is an avid outdoorswoman and mother.

HOT OFF THE PRESS| NUTRITION| RECIPES| SPECIALITY DIET back to school| bellingham| healthy snacks| kid's meals| nutritionist| recipes| snacks| whatcom

Ask the Nutritionist: Fruitphobia

by Selva Wohlgemuth, Co-op News contributor

May 2018
Selva Wohlgemuth, meal planning instructor

Selva Wohlgemuth, Registered Dietitian and Nutritionist

Dear Nutritionist: Now that we are moving toward the summer months, I want your opinion on fruit consumption. Is it true that since fruit is high in sugar we should limit our consumption? And does fruit consumption lead to health conditions?

Fresh seasonal fruit is so delicious! Nothing compares to a freshly picked bright-red local strawberry or, when traveling in Hawaii, a fresh papaya drizzled with lime juice. Especially in the hotter months, cooler water-rich foods like fruit are often more appealing than a hot meal.

FRUITPHOBIA

Unfortunately, with the popularity of low-carbohydrate diets many individuals are fearful of fruit. Many paleo and low-carb diet advocates recommend sticking to only small amounts of low-sugar fruits, like berries, stating that other fruits provide too much unnecessary sugar. I’ve had multiple patients in my practice that are afraid to eat more than one-half cup of berries per day.

I agree that it is important to reduce your intake of added refined sugars like high fructose corn syrup, maple syrup, honey, sugar, and other processed foods. However, this does not immediately place fruit in the same category.

Although fruit contains sugar (glucose and fructose), it is not found in the same concentration as high fructose corn syrup in sodas, pastries, pancake syrups, etc. For example, soda contains a sugar ratio of 60% fructose to 40% glucose. One 20-ounce bottle of Coke contains roughly 36 grams of fructose; compare that to a banana, which contains 7 grams of fructose, or a medium sized apple with 13 grams of fructose. When do you eat seven bananas in one sitting? Never! Plus, that banana comes in a completely different package: rich in fiber and made by nature.

You are not addicted to sugar if you enjoy fruit. Fruits are rich in easy-to-digest carbohydrates, antioxidant-rich vitamins and minerals, gut-healing fiber, and anti-inflammatory polyphenols. Plus, they are easy to throw into a bag and hit the road. If fruit is lacking in your diet, you may be missing out on a lot of health benefits.

BENEFITS OF FRUIT

1. Rich in Polyphenols
Polyphenols are plant compounds that are most concentrated in the outer parts of plants. These chemical compounds have been studied in relation to their potent anti-inflammatory and antioxidant capacities. Each type of polyphenol has different health benefits. Therefore, it is important to consume a variety of unpeeled fruit (unless it’s a melon or banana of course). Polyphenols have been shown to help:

  • Reduce inflammation
  • Prevent cancer, cardiovascular disease, and neurological disorders
  • Fight infections
  • Promote the growth of good gut bacteria.

2. Rich in Soluble Fibers and Prebiotics
Soluble fibers and prebiotic fibers help support the growth of good gut bacteria. When these fibers reach the large intestine, they are fermented by bacteria and produce short-chain fatty acids which help fuel colon cells and prevent colon cancer.

  • Apples, oranges, and bananas are rich in soluble fiber.

3. Rich in Vitamin C
Vitamin C is a nutrient that is very sensitive to heat, light, and air. Therefore, whole fruit becomes an excellent source of vitamin C. It is suggested that the current RDA for vitamin C is too low (75-90mg) and that we should be shooting for at least twice as much from whole foods. Especially if you are under a lot of stress, exercise a lot, or have an inflammatory condition, getting plenty of vitamin C is essential.

  • Excellent sources of vitamin C: kiwis, oranges, papayas, strawberries, and pineapples.

4. Easily Digestible Whole Food Carbohydrates for Active People
If you are on the go and active, especially in the summer months, fruit can be a great way to fuel your activity. Generally, your carbohydrate intake increases with activity. If you are unsure what to pack to fuel a mountain bike ride, trail run, or hike, pack some fruit! It comes in its own protective barrier and is easy to eat.

  • Easy fruit to pack: apple, banana, orange, and grapefruit.

5. Helps Digest Protein
Some fruits contain unique enzymes that aid in digesting proteins and help reduce inflammation, support wound healing, and relieve constipation. You can even buy digestive enzymes in supplement stores made with fruit enzymes.

  • Protein digesting fruits: papaya, pineapple, and kiwi.

SOME CONSIDERATIONS

Daily fruit consumption depends on the individual. Some can tolerate more than others due to activity levels and certain health conditions. For example, individuals with a fructose intolerance or severe gut imbalances may not do well with apples, pears, cherries, figs, and mangos. On the other hand, those with metabolic disorders like diabetes and PCOS (polycystic ovarian syndrome) may have to stick to lower-sugar fruit, like kiwi and berries, or pair fruit with protein for better blood-sugar balance. If you have any of these issues it may be best to work with a dietitian to help you find out what fruit and what portion is right for you.

TAKEWAY

Don’t fear fruit! If you are a healthy individual, eating seasonal organic fruit to your liking can provide many health benefits and should not be avoided. I generally recommend 2 servings of fruit per day and adjust the types of fruit based on the individual needs of the patient.

A Recipe Suggestion

bowl of fruit salad

See Selva’s recipe for GLOW Fruit Salad that meets 100% of RDA of vitamin C. 

Photo by Selva Wohlgemuth

Ask the Nutritionist

Have questions? Send them to [email protected]. Selva Wohlgemuth is a registered dietitian nutritionist. Learn more about her approach to general health and well-being at her Happy Belly Nutrition website, and see her recipes and other kitchen tips at Poppies and Papayas.

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Three Glasses of Mocktails (Raspberry, Peach and Pineapple) standing on the Bar, Horizontal Wallpaper

Learning to Make Mocktails

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A Guide to Fall Apples

Selecting the right apples for your needs can be overwhelming; the produce department is practically overflowing with intriguing, new apples this time of year.

assorted winter squash

A Guide to Winter Squash

Choosing a winter squash can be confounding. Use this helpful guide to learn about some of the common varieties, along with their attributes and best uses.

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