- 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 Food & Nutrition Center, 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 is certified by the National Board of Nutrition Support Certification, 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 50 clinical dietitians and nine dietetic technicians and oversees staffing, strategic and financial planning, and quality improvement. Nelson was co-editor of the James Beard Foundation Award-winning "The New Mayo Clinic Cookbook." She has been a contributing author to and reviewer of many 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 answering nutrition questions posed to Ask a Specialist.
Katherine Zeratsky, R.D., L.D.
As a specialty editor for the Food & Nutrition Center, 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 is active in nutrition-related curriculum and course development in pediatrics at Mayo Clinic Rochester and nutrition education related to the physiology and recommended intakes for premature infants.
Other areas of interest include breast milk and formula safety, neonatal feeding, and nutrition for breast-feeding mothers.
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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June 20, 2009
Blog: Could you be a flexitarian?
By Jennifer Nelson, M.S., R.D. and Katherine Zeratsky, R.D.
Eating a plant-based diet has many health benefits. With its emphasis on fruits and vegetables, grains, beans and legumes and nuts, a vegetarian diet is rich in fiber, vitamins and other nutrients. In addition, people who follow a vegetarian diet generally eat fewer calories and less fat, weigh less and have lower cholesterol levels than do nonvegetarians.
Many people choose to be vegetarians because of cultural, religious or ethical beliefs. Others eat this way to stay healthy and prevent health problems, such as cardiovascular disease.
Have you tried to eat vegetarian, for any of these reasons, but found you missed meat, poultry or fish?
Flexitarianism might be the answer for you. A flexitarian — or flexible vegetarian — is someone who eats mostly plant-based foods but occasionally eats meat, poultry and fish. Want to give it a try? It could be the jump start you need to begin eating healthier.
Start by going meatless one or two days a week. On those days, try the following protein-rich foods instead of meat:
- Beans and legumes — great in casseroles and salads
- Vegetarian refried beans — good substitute for meat in burritos and tacos
- Tofu — perfect addition to stir-fry dishes
Plan menus that feature entrees you like and that are typically meatless, such as veggie lasagna, minestrone soup and pasta salad. If you need a snack, try a handful of nuts and some fresh fruit.
Do you have meatless meal ideas to share? Have you made the transition to a flexitarian or vegetarian diet? Please share your experiences.
8 comments posted
- Key TJ, et al. Health effects of vegetarian and vegan diets. Proc Nutr Soc. 2006 Feb;65(1):35-41.
8 comments posted