- With Mayo Clinic nutritionists
Jennifer Nelson, M.S., R.D. and Katherine Zeratsky, R.D.
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Jennifer Nelson, M.S., R.D. and Katherine Zeratsky, R.D.
Katherine Zeratsky and Jennifer Nelson
Jennifer K. Nelson, M.S., R.D., L.D., C.N.S.D.
Jennifer Nelson is your link to a better diet. As specialty editor of the nutrition and healthy eating guide, she plays a vital role in bringing you healthy recipes and meal planning."Nutrition is one way people have direct control over the quality of their lives," she says. "I hope to translate the science of nutrition into ways that people can select and prepare great-tasting foods that help maintain health and treat disease."
A St. Paul, Minn., native, she has been with Mayo Clinic since 1978, and is director of clinical dietetics and an associate professor of nutrition at Mayo Clinic College of Medicine.
She leads clinical nutrition efforts for a staff of more than 60 clinical dietitians and nine dietetic technicians and oversees nutrition services, staffing, strategic and financial planning, and quality improvement. Nelson was co-editor of the "Mayo Clinic Diet" and the James Beard Foundation Award-winning "The New Mayo Clinic Cookbook." She has been a contributing author to and reviewer of many other Mayo Clinic books, including "Mayo Clinic Healthy Weight for EveryBody," "The Mayo Clinic Family Health Book" and "The Mayo Clinic/Williams Sonoma Cookbook." She contributes to the strategic direction of the Food & Nutrition Center, which includes creating recipes and menus, reviewing nutrition content of various articles, and providing expert answers to nutrition questions.
Katherine Zeratsky, R.D., L.D.
As a specialty editor of the nutrition and healthy eating guide, Katherine Zeratsky helps you sort through the facts and figures, the fads and the hype to learn more about nutrition and diet.A Marinette, Wis., native, she is certified in dietetics by the state of Minnesota and the American Dietetic Association. She has been with Mayo Clinic since 1999.
She's active in nutrition-related curriculum and course development in wellness nutrition at Mayo Clinic in Rochester, Minn., and nutrition related to weight management and practical applications of nutrition-related lifestyle changes.
Other areas of interest include food and nutrition for all life stages, active lifestyles and the culinary arts.
She graduated from the University of Wisconsin-Madison, served a dietetic internship at the University of Iowa Hospitals and Clinics, and worked as a registered dietitian and health risk counselor at ThedaCare of Appleton, Wis., before joining the Mayo Clinic staff.
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Nutrition-wise blog
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May 9, 2012
How to pick spring's freshest produce
By Jennifer Nelson, M.S., R.D. and Katherine Zeratsky, R.D.
Sprouting seeds and flowering fruit trees are signs of spring. With spring comes fresh produce. Not only fresh, but a bargain in most cases too. Brighten your plates and your palate — while getting a dose of vitamins, minerals, and antioxidants. Here are few fruits and vegetables to look for at your local market.
Asparagus
- Choose odorless asparagus stalks with dry, tight tips. Thin stalks are more tender. Limp or wilted stalks are past their prime.
- Store in the refrigerator. Either wrap the ends of the stalks in wet paper towels and keep in a plastic bag or store upright in a pitcher of water.
- Grill, broil, bake or steam. Can also be added to soups, stews and casseroles. You may even like them raw.
Artichokes
- Choose plump artichoke heads with tightly closed leaves. They should feel heavy for size. Pull back one leaf to check heart for black blemishes.
- Keep artichokes dry to prevent mold growth. Refrigerate in a plastic bag up to one week. If unable to eat within that week, cook and freeze for later use.
- Steam, bake or boil (or grill precooked artichokes). Whole artichokes are a fun addition to a meal. Peel each petal and enjoy the white base by pulling through your front teeth. When you see a fuzzy part, this is hiding the heart — a real treat. Canned or frozen artichokes are wonderful additions to pasta dishes or dips.
Avocados
- Choose avocados with green to black skin and no soft spots. They should be firm but yield to gentle pressure when ripe.
- Store unripe avocados in a paper bag on the kitchen counter. Refrigerate ripe avocados for 2-3 days.
- Slice and add to a sandwich or wrap. Mash and use as a spread for a sandwich. Dice and add to salads. And of course, use for the classic guacamole.
Lettuces
- Choose loosely formed head with fresh-looking leaves. Avoid brown, wilting edges.
- Rinse and dry lettuce thoroughly with paper towels. Refrigerate in plastic bag for use within 1 week.
- Experiment with different lettuces as salads. Add to sandwiches and wraps, or use as the wrap for rice and beans, or other fillings.
Onions
- Choose onions that feel heavy for their size. They should be firm and dry with bright, smooth outer skin.
- Onions will keep for weeks in a cool, dark, well ventilated place.
Refrigerate cut onions in a tightly sealed container for use within 2-3 days. - Onions are versatile. They are part of the base of flavor in many soups and stews. Eat them raw on salads, baked in casseroles or pizzas. Caramelized onions are great on almost any meat or protein-rich food.
Strawberries
- Choose shiny, firm strawberries with a bright red color. Avoid shriveled, mushy, molding, or leaky berries
- Do not wash strawberries until ready to eat. Store in refrigerator for 1-3 days.
- Enjoy as is. Add to desserts instead of sugar for sweetness and nutritional benefits. Slice and use on toast or a muffin instead of jam.
Mangos
- Choose slightly firm, heavy mangos with sweet aroma. Avoid fruit with sap on skin.
- Store mangos at room temperature 1-2 days. Refrigerate mangos that you have peeled or chopped.
- Peel and eat, chop and make into fruit salsa, blend into a smoothie, or bake or make into a sorbet.
Pineapples
- Choose pineapples with dark green leaves that feel heavy for their size. Avoid fruit with soft or dark spots and dry-looking leaves.
- Keep whole pineapple on the counter, or refrigerate cut pineapple for 2 -3 days.
- Peel and core. Delicious as is. Grill for a new twist. Blend in a tropical drink.
What are your favorite spring fruits and vegetables? How do you eat them? Simply and deliciously as is? Or do you grill, roast or mix into a salad? What creative combinations do you put together? Please share.
To the freshness of the season,
Katherine
3 comments posted
May 31, 2012 1:04 a.m.
I've been a personal traeinr for about 12 years now so I'll shed some light on the topic. People really seem to over-complicate things!HOW TO LOSE FAT1) Avoid high GI foods (they trigger fat storage)2) Eat frequent, nutrient dense meals (every 3 hours) include a protein source with each meal 3) Perform interval training to boost your metabolism.
- Leonardo
May 28, 2012 8:04 p.m.
Hello guys and gals!I have read several areswns to this commonly asked question. However I feel as if I am a bit different then most people.I am 22, male, 5'6 tall and I weight 240LBS, I should weigh 180, however with my frame I believe 200LBS might be good. So I am overweight. I'm training my body to live with ample food to no food. For rapid weight loss, survival needs in case of a SHTF scenario. I eat between 1,000 to 1,300 calories a day, 2400MG of sodium or less, and under 30G of fat and under 20G of fat. I take a multi vitamin and the days that I work my upper body and arms I drink a single muscle milk light for that extra protein and magnesium for my calves after running and bicep growth.I am fine on food, I;m not hungry often anyway, my body isn't telling me it needs more nutrition or energy. One of my biggest key points is that I HAVE EXERCISED ENDUCED ASTHMA.When I run on the elliptical I start at 80 RPM or strides, during the run my body levels out to about 70-73 RPM/strides. I am fine ad can push my body on that and only drink water and need my inhaler at the end. Street run or treadmill, I am out of the game quickly. My throat gets dry and raspy and I get bad cotton mouth almost instantly. I am trying for a police academy later thins month and I must run a 1.5MILE run in 16:57 seconds. There is a big physical test all in the same day.Here is my water intake:(4) 16.9oz bottles of Dasani filtered water throughout the day(1) (2) 20 oz cup of fridge filtered ice w
- Edijane
May 26, 2012 10:42 a.m.
Thanks. I just started juicing my vegetables so these tips on how to choose them will come in handy.
- Alexandria Moffitt
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