March is National Nutrition Month; Satisfy your sweet tooth naturally
by Jill Fleming, MS, RD
Veterans Memorial Hospital
Do you have a sweet-tooth? Most of us do. How you choose to satisfy your sweet tooth can either be a healthy choice or an unhealthy choice. When your body is craving sugar, it is because glucose is the fuel your body uses to function. Your body will convert all nutrients into glucose to be used for energy.
When you crave sugar, it feels like your body desires table sugar or candy. When you give into this simple-sugar craving, your body quickly uses the sugar and then wants more. This is a cycle that sends your blood sugar level higher, then your insulin (a fat-storage hormone) level surges. You then end up with a low blood-sugar level.
Did you know that the fruit sugar, fructose, found in fruit can also satisfy your sugar craving? The nice thing about eating fruit to satisfy your sugar craving is that the fruit also contains vitamins, minerals and fiber. These nutrients help to nourish our cells and the fiber slows the rise and fall of our blood sugar level.
Whole fruit also produces a release of the chemical serotonin from your brain that provides a calming response in your body. Serotonin can help lessen depression and other mood related disorders. You will feel more calm and in control of your stress when you include more fruit in your daily diet.
How much fruit should you eat? Most individuals will notice that their sweet cravings go away with 3 (1/2 cup) servings of fruit per day. Ideally, your fruit intake will be spread evenly throughout the day, such as a serving of fruit at each of your 3 meals daily.
Do you include a serving of fruit at each meal? It can be as easy as peeling a mandarin orange, slicing some melon or popping a handful of frozen raspberries into your morning smoothie. Add some blueberries to your oatmeal or yogurt. Kids love the naturally sweet taste of fruit and will eat it when it is included with a meal.
Although fruit juice does not contain fiber, it still provides a good dose of vitamin C and some other essential vitamins. Consider using fruit juice instead of water when making your Jell-o or Knox-blocks (recipe included within this article). Use a little carrot or pineapple juice to make a natural soda (recipe also below) instead of sugary Kool-aid or soda. Yes, water is still the best beverage choice, but it is sometimes fun to have a fun beverage to add variety to your or your child’s diet.
Recipe: Knox Blocks
• 4 envelopes Knox unflavored gelatin
• 1 cup cold 100% cran-apple fruit juice (or your favorite clear fruit juice)
• 3 cups 100% cran-apple fruit juice, heated to boiling (or your favorite clear fruit juice)
• Sprinkle gelatin over cold juice in large bowl. Let stand one minute.
• Add hot juice and stir until gelatin completely dissolves, about 5 minutes.
• Pour into 13x9x2 inch pan.
• Refrigerate until firm, about 3 hours.
• Cut into 1 inch squares and serve.
Recipe: Natural Soda
• 3/4 cup of seltzer or mineral or La Croix water
• 1/4 cup 100% fruit juice or carrot juice
• Add a squeeze of lemon, lime or orange to add even more flavor & color.
• Pour above ingredients over ice, starting with seltzer water first. Enjoy!
For more information, contact Jill Fleming, RD/LD, Dietitian at Veterans Memorial Hospital at 563-568-3411.
