In 2014, Schultz was honored as the Retail Dietitians Business Alliance Retail Dietitian of the Year for her implementation of the NuVal Nutritional Scoring System and her work on the Eat Well at Festival Foods ad program.

What led to your career in nutrition and dietetics?
In short, it was my dad. I was probably 6 years old when I went to a doctor’s appointment with him, where his doctor prescribed him cholesterol medication. Dad asked, “How long will I be on this? Two or three weeks?” His doctor replied, “Your father died in his early 40s from a heart attack, right? You’ll be on this for life.” I learned the power of prevention through a healthy lifestyle early on. That lesson stuck with me.

Tell us more about your work at Festival Foods.
Our primary purpose is to provide programs that offer general guidance for our customers who are trying to make better choices. We provide real-world solutions to healthy eating, guidance for those who might be newly diagnosed with a food allergy or intolerance, and general nutrition education in our communities. We also serve as a non-biased, evidence-based resource for our customers on nutrition-related topics — even the controversial ones like GMO regulation and organics. We have found that our customers see us as a trustworthy, unbiased resource for nutrition information.

What do you find most rewarding about your efforts?
I truly enjoy making a difference in people’s lives. Nothing beats hearing from a customer who writes, calls or seeks us out at an event to tell us that our resources and programs have given them the start or support they needed on their journey to a healthier lifestyle! As the leader of the Health & Wellness Team, I also find it extremely rewarding to watch my team grow and develop their roles within our organization.

Looking ahead, how would you like to see your project develop or grow?
I would like my team to get more involved with our associate wellness program. The employees working for our organization are our most important asset, so helping them to lead a healthy, happy life is paramount. It will also help to make them champions of our programs in the store!

The public health push to reduce sodium intake is not exactly new. The first Dietary Guidelines for Americans, published in 1980, encouraged Americans to “avoid too much sodium,” and every edition since has included a key recommendation on limiting sodium in the diet.

The 2015 Dietary Guidelines recommends consuming less than 2,300 milligrams of sodium per day, and no more than 1,500 milligrams per day for individuals with prehypertension and hypertension. The Institute of Medicine agrees that limiting sodium improves high blood pressure but states there is insufficient evidence to recommend the entire population go low-sodium — pointing to a link to adverse health outcomes in some individuals. And currently, the American Heart Association recommends everyone consume no more than 1,500 milligrams of sodium per day.

The History Behind Dietary Sodium Research

To understand the evolution of these recommendations requires a brief summary of dietary sodium research. In the middle of the 20th century, strong evidence first emerged in favor of restricting sodium to combat hypertension. A series of studies from the 1980s and 1990s, called Trials of Hypertension Prevention (or TOHP) provided additional data in favor of limiting sodium in prehypertensive populations. A TOHP follow-up study in the early 2000s found a significant correlation between sodium intake and cardiovascular disease, suggesting a 17-percent increased risk for every 1,000 milligrams of sodium consumed daily. The TOHP researchers concluded there were “overall health benefits of reducing sodium to 1,500 to 2,300 milligrams per day in the majority of the population,” consistent with Dietary Guidelines at that time. TOHP data also suggest the ratio of sodium-to-potassium intake has a significant impact on cardiovascular outcomes.

A limitation of the TOHP data is there were no controls for energy intake. Individuals who consume fewer calories naturally will consume less sodium, and that won’t necessarily put them at a lower disease risk (and vice versa). In addition, how individuals respond to sodium can depend on their baseline blood pressure. TOHP participants already had elevated blood pressure, and when blood pressure is high, eating less sodium has a profound blood pressure-lowering effect. However, when blood pressure is normal, lowering sodium intake has little to no effect on blood pressure.

Fast-forward to 2014, a big year in dietary sodium research. A systematic literature review concluded there is limited evidence that daily sodium intakes greater than 3,400 milligrams and less than 2,900 milligrams increased incidence of cardiovascular disease events, all-cause mortality and hospitalization in the general population. Also that year, authors of a meta-analysis found that individuals with daily sodium intakes of 2,645 milligrams to 4,945 milligrams have the lowest cardiovascular disease and mortality risks — and that plotting sodium and mortality creates a U-shaped curve with significantly increased risks at the highest and lowest intake levels. Some of the more compelling and controversial findings came from a large-scale epidemiologic study following more than 150,000 individuals in 17 countries.

Participants with the lowest mortality and cardiovascular risk consumed between 3,000 milligrams and 6,000 milligrams of sodium per day, and greater than 1,500 milligrams of potassium per day. High sodium intake was only linked with increased risk of death and cardiovascular events when blood pressure was high, while people with normal blood pressure who consumed more than 6,000 milligrams of sodium daily did not experience increased risk of death and cardiovascular events. Additionally, those who consumed less than 3,000 milligrams experienced increased risk when blood pressure was normal.

Skeptics of these studies cite a lack of intervention trials, questionable sodium assessment tools and statistical analysis prone to random and systematic error. There also is a question of reverse causality: When people are sick, they tend to eat less, therefore consuming less sodium — and epidemiological studies cannot determine whether less sodium causes poor health, or poor health causes less sodium.

Both Sides Make Their Cases

In 2015 during the American Heart Association’s Scientific Sessions, prominent researchers on either side debated the complexities of this issue. Low-sodium proponents asserted that to protect their health, Americans must limit sodium intake — and that given the majority of Americans’ sodium intake comes from processed food, this effort should focus on industry-wide interventions. The opposing side maintained that for people without elevated blood pressure, there is no benefit to consuming less than 2,500 milligrams of sodium per day, that it actually may be harmful in some cases, and that to base general guidelines on extrapolations of data is unsound.

Currently, the perfect study to settle the sodium controversy does not exist. Large randomized controlled trials with long follow-up periods are difficult and expensive, and an ideal sodium intake assessment tool is yet to be discovered. In the meantime, the DASH diet — which places more emphasis on fruits and vegetables than sodium (DASH trials averaged around 3,000 milligrams of sodium per day) — is the most effective dietary intervention for hypertension.

And for patients and clients with normal blood pressure, practitioners should continue to develop individualized eating patterns based on clinical judgment, guideline recommendations and scientific evidence.

While health claims about seaweed are sometimes overstated, dulse likely offers the same benefits as other plant foods and its nutrient profile makes it a smart choice. A one-third cup serving of dried whole leaves contains 20 calories, is a good source of potassium and iron, and is particularly rich in iodine and vitamin B6. Dulse also contains 2 grams of fiber and 2 grams of protein per serving.

Because of possible contamination with heavy metals, all sea vegetables should be consumed judiciously. Before digging in, check for small rocks or shells that may be hidden in dulse’s curly red leaves.

New to seaweed? Consider using a small amount to season foods in place of soy sauce or salt. The deep umami flavor, rich vitamin and mineral content, and long shelf life make dulse a useful and nutritious ingredient to keep in the pantry.

Defined as a blood sodium level below 135 mmol/L, hyponatremia can occur when excessive amounts of sodium are lost through urination, perspiration, vomiting or diarrhea. Health conditions or medications that cause fluid retention can cause dilutional hyponatremia, as can overhydration. Medical conditions that may lead to hyponatremia include congestive heart failure, kidney disease and syndrome of inappropriate anti-diuretic hormone. Psychogenic polydipsia, which leads sufferers to drink excessive amounts of water, affects up to one-fifth of psychiatric patients and frequently leads to hyponatremia.

Overhydration leading to hyponatremia used to be more common among athletes, particularly women, who participated in long-duration sports, such as marathons. Nowadays, those who engage in endurance sports — as well as emergency personnel who treat athletes in distress — are far better equipped to prevent, recognize and manage hyponatremia, thanks to a concerted effort in the sports medicine community to raise awareness about risks and signs of overhydration.

But there are other at-risk populations who health professionals may encounter. Being alert to risk factors and early signs of hyponatremia enables nutrition professionals to work with the entire health-care team to avert acute problems. Diuretics may deplete the body of electrolytes, including sodium. SSRI antidepressants, such as paroxetine, which increase levels of antidiuretic hormone, have led to life-threatening cases of hyponatremia, especially in elderly patients.

Intravenous administration of hypotonic fluids, which contain a lower concentration of sodium than blood, in excessive quantities or speeds can cause dilutional hyponatremia. This occurs most commonly in children and the elderly. Patients receiving parental nutrition also need to be closely monitored, and their orders adjusted as needed, to maintain proper fluid and electrolyte balance.

Avoiding dietary sodium, on the other hand, is unlikely to cause hyponatremia. Even a very low-sodium diet (500 to 1,000 milligrams/day) should maintain adequate levels under normal circumstances.

Recent interest in supplements, their effectiveness and potential drug interactions may prompt inquiries from patients diagnosed with hypertension. Although foods and compounds hailing from the traditions of folk medicine are the subject of safety and efficacy studies in the treatment of high blood pressure, one trendy supplement is everyone’s favorite little aromatic: garlic.

With a long, varied history of medicinal use, garlic supplementation for decreasing diastolic and systolic blood pressure is rated as possibly effective on the Natural Medicines Comprehensive Database. Similar to some pharmaceuticals, garlic appears to help in vasodilation, or widening of blood vessels due to relaxation of the muscular walls of the vessels. It also may inhibit angiotensin II, a naturally occurring substance in the body that narrows blood vessels and increases blood pressure.

To be clear, the evidence is not strong enough to suggest that garlic preparations may be used as an alternative to prescription medication, and garlic supplementation should not replace dietary, lifestyle or medical interventions for hypertension. A 2007 literature review found the evidence supporting garlic’s positive effect on blood pressure to be “limited.” However, more recent research suggests garlic may have a modest effect on lowering systolic and diastolic blood pressure in individuals with hypertension.

So what is it about garlic? The answer may be the antioxidant allicin, a sulfur compound that not only is responsible for the garlicky aroma, but also has been identified as the potential beneficial constituent to health. Allicin is formed when fresh garlic is crushed and begins degrading almost immediately. For this reason, along with factoring the amount of fresh garlic consumption required to reap the potential benefits related to hypertension, garlic supplements have become popular. Available through natural grocers, online and in vitamin stores, garlic supplements range in format (typically tablets or capsules) and formulations, including dried garlic powder, powder extracts and macerated oils — each with different claims of benefits and bioavailability.

Garlic has been used safely in human clinical studies lasting up to seven years without reports of significant adverse effects, and doses higher than would be administered to humans have been tested without toxicity in animals. Although many studies did not report adverse events, when side effects were noted, they included malodorous breath or body odor, gastrointestinal symptoms such as nausea, vomiting, flatulence or diarrhea and allergic reactions for those with a garlic allergy.

There also are some drug-nutrient interactions of moderate and major effects to discuss with patients interested in garlic supplementation, including blood thinning and blood pressure medications, contraceptive drugs, tuberculosis medications and several HIV/AIDS medications.

Due to the wide range of product types — and because dietary supplements do not require FDA approval — consumers should look for independent quality assessment seals and third-party verification about a product’s ingredients and quantities.

Between 1880 and 1910, more than 200 patents for lemon squeezers were registered in the United States. Perhaps one of the most iconic citrus squeezers, the Juicy Salif is an ultramodern cast and polished aluminum creation by French designer Philippe Starck. Although the design of the Juicy Salif is held in high regard, many critics call it messy and not very functional.

Modern-day varieties, on the other hand, make it easy to add fresh-squeezed citrus juice to meals and drinks.

Learn about three common types of citrus juicers used today.

Citrus Reamer

Simple reamers can efficiently juice a variety of citrus fruits, but they require some muscle power. Not all models filter out pulp and seeds like other juicers, but with its compact size and low cost, a citrus reamer is a good addition to any kitchen.

Citrus Squeezer

Hand-held and muscle-powered citrus squeezers are another affordable option. Unlike many reamers, squeezers feature a built-in strainer to keep seeds and pulp separate from juice. One main disadvantage is that one size does not fit all; juicing oranges and limes, for example, requires two different sized squeezers.

Electric Citrus Juicer

The most expensive of all juicers, electric varieties require much less muscle power than manual options, making them ideal for juicing larger quantities of fruit at once for fresh orange juice or lemonade. Both squeezer and reamer versions are available and include built-in strainers to remove pulp and seeds. One drawback to electric juicers, apart from their cost: They are more difficult to clean and require more storage space than manual options.

However, the traditional fast food most people grew up with is evolving — due in large part to young people who are more conscious of what they’re eating and who want food that is healthier, less processed and more sustainable. A new type of restaurant, known as fast casual, has emerged to meet this demand and appears to be making a significant impact on the quick-service food industry.

What exactly is a fast casual restaurant? Fast casual restaurants straddle the line between traditional, counter-service fast-food restaurants and casual dining establishments with table service. They have many of the elements that make fast food appealing, including immediate service, take-out or eat-in options and low prices, but fast casual eating establishments have other features that set them apart.

Interior designs often show a sense of sustainability and community, by using reclaimed wood and repurposed materials, displaying work by local artists and including communal dining tables.

The trend at fast casual restaurants is for transparency in ingredients, a desire to be more socially responsible and a commitment to source local food (including, in some places, locally produced beer and wine) that is often organic, grass-fed and antibiotic- and hormone-free.

The Concept Gains Popularity

The fast casual concept isn’t new. Chains like Panera Bread and Au Bon Pain have been in business since the 1980s, and Chipotle Mexican Grill opened the first of its 1,900 restaurants in 1993. In recent years, the concept has gained momentum, with chains and local eateries appealing to those seeking alternatives to traditional fast food.

According to Euromonitor, the fast casual market has grown by 550 percent since 1999, with an estimated $21 billion spent in 2014. While that’s a small amount of the more than $190 billion in annual revenue from U.S. fast food restaurants overall, the numbers are predicted to grow. Nielsen has found that about one-third of consumers will pay more for healthier ingredients, and the National Restaurant Association reports 76 percent of adults will return to a restaurant that offers healthier options.

LYFE Kitchen is a growing fast casual chain whose founders include two former McDonald’s executives. An acronym for Love Your Food Everyday, LYFE stresses there is something for every taste and type of diet on its menu, with minimally processed offerings and flavors enhanced by seasonal herbs and produce. Although LYFE Kitchen doesn’t market itself as “healthy,” its menu items contain fewer than 600 calories and 1,000 milligrams of sodium.

Toronto-based Freshii offers a similar concept, with a diverse, customizable menu that features wraps, salads, quinoa bowls and fresh juices and smoothies. One of the best-selling items on Freshii’s menu is the Pangoa Bowl — a colorful mix of brown rice or quinoa with kale, avocado, black beans, aged cheddar, corn, cherry tomatoes, cilantro, lime and barbecue sauce, which can be “energized” with a choice of protein.

Sweetgreen, a fast casual chain with more than 30 restaurants, focuses on creative and seasonal salads made with locally sourced ingredients. Some of the company’s core values — to think sustainably, keep it real and make an impact — demonstrate the approach and philosophy of many fast casual restaurants.

But not all establishments promise a low-calorie or plant-based menu. New York City-based Shake Shack offers antibiotic-, hormone- and GMO-free burgers, hot dogs and shakes.

What’s in Store for Fast Food?

Consumers’ changing tastes and the growing fast casual sector are influencing many of the original fast-food giants. “There is much going on behind the scenes to improve the nutritional quality of fast food menus and meet consumer demands,” says Amy Myrdal Miller, MS, RDN, FAND, president of Farmer’s Daughter Consulting. Miller has run the Culinary Institute of America’s Healthy Menus R&D Collaborative since 2010. Composed of 36 operator members — including McDonald’s, Pizza Hut, Taco Bell, Dunkin’ Donuts and KFC, which together feed more than 100 million Americans each day — the group works on initiatives to develop strategic calorie design, reduce sodium and add more produce and whole grains to create healthier menu items.

“We want consumers to know that our menu changes have been going on quietly, but for a number of years,” says Rachel Huber, MPH, RDN, senior nutritionist at Pizza Hut. The company is establishing new brand standards and has removed trans fat, artificial flavors and colors and monosodium glutamate from its products. Pizza Hut also is working to reduce sodium in many recipes. “The challenge is to simplify ingredients while maintaining the flavors that our customers love and expect,” Huber says.

At Taco Bell, in addition to simplifying ingredients, the chain has developed an entire menu of vegetarian options and was the first quick-service restaurant to be certified by the American Vegetarian Association. Taco Bell offers 13 AVA-certified menu items and 35 AVA-certified ingredients — 26 of which are vegan. McDonald’s, the largest fast food chain in the U.S. in terms of sales, also is listening to customers. In addition to reducing sodium and switching to healthier ingredients in some products, McDonald’s is targeting the health of a major audience — children — by adding whole-fruit clementines and yogurt to Happy Meals. In addition, McDonald’s has announced plans to provide milk produced without the artificial growth hormone rBST and to purchase chickens raised without antibiotics by 2017. The company also will transition to sourcing only cage-free eggs.

Quick-service restaurants are an important part of the American dining experience and lifestyle. As consumer preferences for traditional fast food and newer fast casual restaurants continue to evolve, the industry is working to keep pace with health and dining trends, taking important steps to meet demand. “Any change toward healthier ingredients,” says Miller, “has a major impact on public health.”

5 Tips to Repurpose Foods

1. Dice leftover french fries and add to an omelet.
2. Stir sturdier salad greens like romaine, arugula and escarole into soups, stews or slow cooker recipes.
3. Collect tired veggies in the freezer. When you have enough, simmer with water, herbs and salt for a savory stock.
4. Use stale cereal in muffins or crisp it in the oven for trail mix.
5. Make pesto by processing wilted spinach or kale with basil, garlic, nuts and a little olive oil.

The Truth about “Sell by,” “Use by” and “Best By” Dates

Nine out of 10 Americans have needlessly thrown away food because they’re confused about “sell by,” “use by” and “best used by” dates on products. Here’s what those labels mean:

• Expiration or “use by” date: For safety, throw away food once this date has passed.
• “Best used by” date: This is an indicator of peak quality and freshness, not food safety.
• “Sell by” date : Ensure this date hasn’t passed when grocery shopping, as it tells retailers when to pull food from the shelf.

Unsafe to Salvage

Every food has its limit, but these are a few important examples:

• Cheeses
  Soft, shredded, crumbled or sliced cheeses that grow mold. Mold can send tough-to-see threads deep into these high-moisture foods. Sometimes invisible bacteria grow along with the mold.
• Potatoes
  Potatoes with large green areas or new sprouts. These are signs of the toxin solanine, which is formed from light exposure. Avoid it by storing spuds in the dark. It’s OK to eat potatoes with small green spots or sprouts, as long as you trim or cut out these parts.
• Eggs
  Raw eggs out of their shells in the fridge for more than two to four days, and egg-based casseroles or pies in the fridge more than three to four days. After this time frame, the risk increases for any salmonella present to grow to unsafe levels.
• Ground Beef
  Ground beef that’s been in the fridge for more than two days. If harmful bacteria is present, it can multiply rapidly at temperatures between 40° F to 140° F. Use or freeze it within two days.

To see the Healthy Kitchen Hacks series, click here. 

From examining total dietary patterns to honing in on which specific foods, nutrients and compounds potentially offer the most benefits, this “food as protection” perspective is at the center of many studies on preventing or managing hypertension.

Identifying Potential Protectors

For example, while potassium is often lauded for lowering blood pressure — and in some short-term trials, increasing potassium intake did counteract blood pressure elevation in response to dietary sodium — there currently is not enough evidence to support dietary potassium specifically to reduce blood pressure. However, potassium has not been ruled out entirely, especially in a synergistic role when combined with other elements of a healthy diet.

Magnesium may act through several mechanisms to reduce blood vessel constriction. This shows potential, but for now, observational studies and clinical trials are too inconsistent to define a link between dietary magnesium and blood pressure and support its inclusion in major cardiovascular recommendations.

Controlled human intervention studies show nitrates can improve endothelial function, promote vasodilation and reduce blood pressure even in the relatively small amounts achievable in a healthy diet. Nitrates convert to nitric oxide in the body, and research suggests nitric oxide is a potent vasodilator essential for blood vessel health, promoting blood flow and reducing inflammation and platelet clumping.

Meanwhile, polyphenols — thousands of naturally occurring plant compounds, including flavonoids — also may be players in hypertension protection. Based on rodent and limited human studies, a variety of different flavonoids seem to improve endothelial function, increasing nitric oxide production and vasodilation, and inhibiting blood vessel constriction. In particular, a type of flavonoid called flavanols show antihypertensive, anti-inflammatory effects.

These are just a few facets of diet and hypertension being researched (other studies are centered on fats, proteins, calcium and other factors). As researchers continue trying to discern exact compounds and mechanisms, eating more nutrient-rich plant foods remains one of the most effective strategies for managing hypertension.

Focusing on Food

Dark green leafy vegetables, such as arugula, spinach and Swiss chard, hit the jackpot as blood pressure protectors. In addition to offering potassium, magnesium, flavonoids and nitrates, their rich supplies of vitamin C and beta-carotene provide antioxidant protection that reduces the breakdown of nitric oxide.

Other vegetables that provide nitrates include beets, celery, fennel, leeks, kohlrabi and the herbs cress, chervil and parsley. Because dietary nitrate levels can be influenced by the nitrate content of fertilizer, organic produce may contain fewer nitrates than that grown in the presence of nitrogen-containing fertilizers.

Berries, concentrated sources of the flavonoid anthocyanin and rich with vitamin C’s antioxidant protection, live up to their “superfood” status regarding hypertension. In randomized controlled trials, berries in various forms — including berry-based drinks, extracts and dehydrated berry powders — have been shown to improve endothelial function and blood flow for several hours, while other studies show potential for healthier blood pressure after six to eight weeks.

Nuts and seeds serve as important sources of potassium, magnesium and polyphenols, as well as vitamin E-related compounds that add antioxidant protection. Although research strongly supports nuts for overall reduction of cardiovascular disease, more research is needed to clarify hypertension-specific effects.

Potassium-rich fruits and vegetables represent a checklist of nutrient-rich produce to regularly include in the diet. In addition to leafy greens, foods highest in potassium include winter squash, white and sweet potatoes, tomatoes and tomato products (such as juice and sauce), bananas, citrus fruit, fresh or dried apricots and raisins. Citrus brings additional potential protection as the major source of polyphenols called flavanones, which support antioxidant defenses and, at least in animal studies, show vasodilation properties.

High in potassium and magnesium, a source of a variety of flavonoids and rich in dietary fiber, legumes make the list for their prowess in the food swap department. Controlled intervention trials substituting legumes for refined carbohydrates (such as white bread and potato flakes) and higher fiber carbohydrates have shown reduced blood pressure. And in the OmniHeart Trial, increasing unsaturated fats or increased plant protein — primarily with more legumes and nuts — in the Dietary Approaches to Stop Hypertension diet resulted in an even greater decrease in blood pressure than was accomplished with the original DASH diet.

Supporting Cast Members

Cocoa and chocolate provide potassium and magnesium, but they really stand out for their polyphenols — particularly flavanols found in dark chocolate and natural cocoa powder (not alkalized cocoa found in most mixes and chocolate milk). Green and black tea also provide a major boost of flavanols. More research is needed before a cardioprotective role can be confirmed, but studies have shown short-term improvement in endothelial function and even greater increases after several weeks of moderate daily tea consumption.

Research continues to explore how foods rich in unsaturated fat, including certain non-tropical vegetable oils, may benefit blood pressure. In addition to plant-based foods, milk and dairy also may help reduce blood pressure. Several observational population studies linked fermented dairy, such as yogurt, with reduced cardiovascular disease risk, while a literature review found moderate evidence that consuming milk and milk products may improve blood pressure and decrease the risk of developing hypertension.

Pulling It Together

How does all this fit into the big picture? Evidence shows an eating pattern reflecting the DASH diet lowers blood pressure (regardless of sodium consumption) , and that blood pressure may also be reduced with Mediterranean-style diets and vegetarian diets. These patterns promote eating a variety of foods with blood pressure-protective potential.

Discussing dietary choices through a lens of opportunity to include foods, rather than only exclude other foods, can add a positive, refreshing perspective to client conversations.

Many varieties of peas are grown or harvested at different times for different uses. All peas, however, can be divided into one of two types: inedible- or edible-podded. Inedible-podded peas, such as English peas, are often referred to as green peas or shelling peas. Edible-podded varieties, such as snow peas and sugar snap peas — a variety developed in the late 1960s — have seeds that are flatter or smaller.

Some varieties of edible-podded peas require removal of the “string,” a tough fiber that runs the length of the pod, though many commercially available peas are now “stringless.” Green peas and edible-podded peas are harvested before maturity. When just-picked, they are sweet-tasting, but their quality suffers and their sweetness diminishes as the sugars change to starch over time.

Therefore, it’s best to eat fresh peas as soon as possible. Edible-podded varieties provide a pleasing “snap” and crisp texture when raw or briefly cooked, but they become soft if overcooked.

Nutritional Qualities of Fresh Peas

Although 1 cup of green peas is considered a vegetable serving in the U.S. Department of Agriculture’s Food Patterns and MyPlate, peas are actually legumes. With 8 grams of protein in 1 cup of cooked green peas, they pack a protein punch.

Carbohydrate-rich green peas are not especially low in calories, having just over 130 calories per cup. They are, however, nutrient-dense, supplying vitamins and minerals including vitamins A, C and K, B vitamins, manganese, iron and fiber. Edible-podded peas contain 64 calories per cup, about half the calories of green peas. Although they contain slightly less protein (5 grams per cup), they provide similar nutrients. Green peas contain purines that can be broken down into uric acid, so people susceptible to purine-related conditions, such as gout, are typically advised to limit consumption.

The Academy of Nutrition and Dietetics’ Nutrition Care Manual recommends limiting green pea consumption to ½ serving per day. More research is needed, and individual response to purine-containing foods may vary.

Fresh Peas in Foodservice

With a short window of availability in the spring, only about 5 percent of fresh green peas are sold fresh. Fresh edible-podded varieties are more easily obtained year-round. Look for fresh peas that are bright green and smooth with few blemishes. Fresh edible-podded peas can be kept refrigerated in a vented or perforated plastic bag for up to five days. Shelled fresh peas are best when consumed the day of harvesting or purchasing but also can be refrigerated for two to three days. Freeze green peas, sugar snap peas and snow peas for up to 12 months.

Kitty Broihier, MS, RD, is a freelance writer and public relations consultant based in Maine.

Like many other foods, cheese was a creation of preservation. Thousands of years ago, people needed a way to utilize milk from their cattle, sheep and goats, so they began experimenting. Salt and acid were a great start, but rennet — enzymes from the stomachs of these young animals — was key to the development of many now-common cheeses. Rennet works as a coagulant, helping to change the structure of milk protein molecules and causing them to stick together. This is the preliminary step in the creation of curds and whey. Rennet isn’t often used alone for coagulation, and many cheeses also need a starter bacteria acid.

After coagulation, curds are drained from the whey and become cheese. This cheese is classified as fresh or unripened, and is generally soft, creamy and highly perishable. Pressing, heating or further ripening results in a firmer, harder cheese. “Hard cheeses” are typically the most firmly pressed and must meet U.S. Federal Standards of Identity that require them to have a moisture content of no more than 39 percent and a milk-fat content of no less than 50 percent. Hard cheeses are best served at room temperature, making them easier to cut and allowing their flavors to shine.

However, keep food safety in mind: Any cheese left out more than two hours may pose a potential health risk. Open packages of cheese should be safe to consume for up to four weeks if stored properly. Before refrigerating, wrap cheese in wax paper, then plastic wrap. Freezing is another great storage option. Tightly wrap full blocks or shredded hard cheeses in plastic wrap and freeze for up to six months.

Some cheeses are made from raw or unpasteurized milk, the criteria of which is being examined by the U.S. Food and Drug Administration. For now, its recommendation is that children, pregnant women, older adults and anyone with a compromised immune system should avoid unpasteurized, raw dairy products.

How much do you know about these 10 hard cheese varieties?

Asiago

This northern Italian cow’s milk cheese is a nice addition to pasta dishes and cheese plates. Older and more aged Asiago cheese loses moisture, making it harder and causing the sweetness to become less pronounced. Instead, its flavor is more savory, sharp and tangy.

Comté

Hailing from France, this raw cow’s milk cheese is smooth and dense with a mild, pleasing flavor. Its color ranges from pale cream to yellow and is highly dependent upon the season, what the cow is fed and location. Comté is rich in calcium, with about 374 milligrams per serving.

Cotija

Named after a town in Michoacán, Mexico, this cheese is often compared to Parmesan because of its salty taste and to feta because of its crumbly texture. Cotija has a robust flavor, so a little goes a long way in adding a tangy punch to foods such as salad, tacos and corn.

Emmental

Best known for its large holes, which are created from carbon dioxide gas that forms during fermentation, this cow’s milk cheese gets its name from Switzerland’s Emme valley. It has a smooth, slightly sweet and nutty flavor with subtle sharpness, making it ideal to blend with other cheeses for fondue.

Grana Padano

This Italian raw, partially skimmed cow’s milk cheese is similar to Parmigiano-Reggiano but is milder in taste. It also has a hint of pineapple sweetness, making it a pleasant addition to cheese plates. Grana is the Italian word for “grain,” which reflects this cheese’s grainy texture, caused by tiny protein deposits.

Gruyère

Traditionally a cultured, raw cow’s milk cheese, Gruyère originated in Switzerland. It’s now made in several other countries and has been somewhat industrialized with the use of pasteurized milk. It has a salty, earthy and nutty flavor and contains granular, crystallized protein deposits. Blend it with Emmental cheese for fondue.

Manchego

This cheese got its name because it originally was made from whole milk produced by Manchego sheep that grazed in the La Mancha area of Spain. Manchego-style cheeses are made to taste similar to true Manchego cheese, with a hint of bitterness and a warm, nutty flavor. Enjoy Manchego on its own or paired with olives, almonds, dried fruit or crusty bread.

Parmesan

A popular cow’s milk cheese, Parmesan has a hard, pale-golden rind and sharp flavor. Although it is made in Argentina, Australia and the United States, Italy’s Parmigiano-Reggiano is typically aged longer, for at least two years, and has a complex flavor and granular texture. No matter where it’s from, Parmesan is often served freshly grated.

Pecorino Romano

This cheese’s name comes from pecora, the Italian word for sheep, and Romano, a region in Italy. Though often compared to Parmesan, Pecorino Romano has a tangier and sharper flavor. Dry and crumbly, this cheese is an ideal addition to pasta and other dishes needing a burst of salt and umami.

Roncal

Because this cheese is produced from raw whole milk of two unique breeds of sheep that graze in the mountain regions of northern Spain, it can be a challenge to find. Its aroma is intense and its flavor is strong, slightly piquant and buttery.

Saltiness is among the trickier taste qualities to mimic. In addition to enhancing the existing flavors in foods — as opposed to adding new flavors, the way herbs and spices do — salt acts as a taste balancer by suppressing bitter compounds. On the flip side, salt substitutes, such as potassium chloride, add bitter compounds.

Enter glutamate. Available in both plant and animal food sources, it can be a protein-bound amino acid or exist separately as free glutamate. In addition, certain cooking and food preparations can break down bound glutamate into free glutamate. Why does it matter? Because taste receptors recognize free glutamate as umami, that elusive “fifth taste” which, while difficult to describe, increases food palatability and makes food more savory and full-bodied.

Like salt, umami enhances existing food flavors and mitigates bitter compounds; however, instead of adding sodium, it merely increases the perception of salt in foods. Umami’s characteristics are further accentuated when glutamate links to sodium molecules. Perhaps the most infamous umami formulation, monosodium glutamate, or MSG, is simply a sodium molecule linked to a glutamate molecule extracted from fermenting molasses or sugary starches.

Foods containing glutamates naturally yield MSG, and neither the body nor the taste buds distinguish between glutamate naturally present in food proteins or MSG. While impacts on sodium-reduction efforts in food manufacturing can be significant — with commercial umami formulations achieving favorable results with 30 percent to 50 percent less sodium — amplifying umami also can serve as a technique for home cooks and recipe developers looking to create meals that deliver the same savory satisfaction.

• Mushrooms and Nucleotides
  Mushrooms add earthy, umami notes to foods, and dried or powdered versions, particularly shiitakes, offer concentrated umami. In addition, mushrooms contain umami-boosting nucleotides (guanylate and inosinate), which accentuate the sensation of umami and salt perception by changing how the taste receptors interact with glutamate. These nucleotides are mostly found in meat, fish and poultry, but guanylate is high in some mushrooms, including dried shiitake and morels.
• Fermented and Aged Aminos
  The traditional cooking processes of aging, drying and fermentation create high levels of free glutamates, which is why certain foods — think miso, Parmigiano-Reggiano cheese, tamari, prosciutto, Worcestershire sauce, anchovy paste and yeast extracts, such as marmite— are so very savory. These are not low-sodium foods, but a little goes a long way — and they can serve as tools to help people transition away from high-sodium diets without sacrificing flavor. For example, Worcestershire sauce has 65 milligrams of sodium per teaspoon compared to salt, which has 2,300 milligrams of sodium per teaspoon — the daily maximum intake recommended for a healthy person.
• Nutritional Yeast
  Originating from the same strain as brewer’s or baker’s yeast, this powdered or flaked ingredient offers a full range of essential amino acids, including glutamate and a variety of B vitamins. Nutritional yeast adds only 5 milligrams of sodium per serving — about three tablespoons — and may be used to enhance flavor, thicken liquids and simulate “cheesiness” in pesto, risotto and mashed potatoes, and on popcorn, salads and roasted vegetables.

Building Flavorful Lower-Sodium Dishes

While animal proteins contribute glutamate and nucleotide components for umami and increased salt perception, plant-based umami options add fiber and fewer calories. Many culinary foundations rely on aromatics such as onions, celery and garlic to boost umami. Kombu, dried seaweed and mushrooms — particularly dried shiitakes — create more complex, low-sodium broths for stews, soups or braising liquids.

Stews, sauces or braising liquids can benefit from a hint of tomato paste, and rehydrated dried tomatoes have more than twice the level of free glutamates as fresh tomatoes. Pasta dishes with roasted tomato sauce, porcini mushrooms and toasted walnuts concentrate umami deliciousness. Powdered forms of dried tomatoes and mushrooms offer a convenient addition of umami to vegetable or meat burgers, sauces, omelets, stews, sautéed greens, bean dips, bread and soups. Stir-fry dishes, virtual salt licks of the culinary world, can be made low-sodium and savory with umami-rich vegetables such as Chinese cabbage, broccoli, garlic, onions and shiitake mushrooms and a hint of Chinese black vinegar.

Meals like these may help individuals kick their takeout habit, so consider creative ways to deliver low-sodium, umami-intense and nutrient-dense foods people will crave.

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